Weekend Week in Review

It’s Sunday which means I review some of the podcasts I listened to and articles that I read throughout the last week.

When it comes to the podcasts, I really enjoyed the Physical Prep Podcast with David Joyce as well as the Voyager Sport Podcast with Eric Renaghan.

For articles, you can’t go wrong with the content that Eric Cressey puts out. The Best of 2017 videos is chalked full of information and knowledge bombs!

Enjoy and Happy 2018!


CVASP with Val Nasedkin

Pacey Performance with Sam Robertson

Physical Preparation with David Joyce

NSCA Coaching with Boyd Epley

Voyager Sport with Eric Renaghan


Best of 2017: Podcasts

Best of 2017: Strength and Conditioning Articles

Best of 2017: My Most Viewed Articles

Best of 2017 Strength and Conditioning Features by Eric Cressey

Best of 2017 Strength and Conditioning Videos by Eric Cressey

Best of 2017 Articles by Tony Gentilcore

Best of 2017: Podcasts

Piggybacking off of yesterdays post, I wanted to bring to you the podcasts that I found to be the most interesting from the past year. I try to listen to various podcasts; Michael Boyle’s Strength Coach Podcast, Rugby Strength Coach Podcast, Rob Pacey’s Pacey Performance Podcast, Jay DeMayo’s CVASP Podcast, Mike Robertson’s Physical Preparation Podcast, and a handful of others.

With so many different and great podcasts out there these days its extremely hard (impossible) to consume all the information. I simply went back through some of my notes, figured out which ones I took the most notes on, then included it on the list. There could have been many, many more, but here are 15 podcast episodes that struck a chord with me the most over the last year. Enjoy!

CVASP Podcast with Cory Schlesinger

CVASP Podcast with Devan McConnell

Rugby Strength Coach Podcast with Chris McCormick

Rugby Strength Coach Podcast with Chris Korfist

Pacey Performance Podcast with Bill Knowles

Pacey Performance Podcast with Michael Boyle

Strength Coach Podcast with Tony Holler

Physical Preparation Podcast with Anthony Donskov

Physical Preparation Podcast with Matt Nichol

Yoga & Beyond Podcast with Charlie Weingroff

Rdella Training Podcast with Eric Cressey

Rdella Training Podcast with Gray Cook

Just Fly Performance Podcast with Kevin Carr

Just Fly Performance Podcast with Dan Pfaff

All Things Strength & Wellness with Chris Korfist


Best of 2017: Strength & Conditioning Articles

With 2017 coming to an end, I’m wanted to put together a handful of ‘best of’ articles consisting of content over the last 12 months for everyone to dig into. Today, we will tackle the best articles written by other authors over the course of 2017. Without a doubt I have unintentiononaly left some articles out as there is so much great content on the internet these days. That being said, enjoy!

Off-Season Power Development Using Heavy Split Squats by Devan McConnell

Cannibalizing Our Own: How Fear, Ego, and Insecurity are Eroding Opportunities for Strength and Conditioning Coaches by Brett Bartholomew

Why In-Season High-Intensity Strength Work is Better Than Maintenance Programs by Bob Alejo

Cluster Training: How to Navigate Through the New Science by Carl Valle

Simplified Shoulder Solutions by Eric Cressey

The 3 Biggest Basketball Conditioning Mistakes by Zac Cupples

The 4×15 Athletic Workout for Busy People by Mike Robertson

Anecdotes and Ideas on Isometric Training for Athletic Speed and Power by Joel Smith

6 Tips for Writing Better Conditioning Programs by Mike Robertson

5 Reasons to Use “Fillers” in Your Strength and Conditioning Programs by Eric Cressey

My Most Viewed Posts of 2017

I thought as the year was running down I would put together a post on my most viewed post of 2017. I wasn’t very consistent getting content out at the beginning of the year so a lot of the posts are from the back half of 2017…hopefully I’ll be better about positing consistently in 2018.

In no particular order;


Weekend Goodies

Another Sunday which means another handful of sport performance articles from the past week and some sport performance podcasts that I listened to in the last week, some new and some older. Enjoy!


Rugby Strength Coach with Chris McCormick

Rugby Strength Coach with Tony Holler

Just Fly Performance with Scott Salwasser

Jason Ferruggina with Fergus Connolly

CVASP with Ben Ashworth


30 Thought Provoking Quotes from New Functional Training For Sport

10 More Important Notes on Assessments by Eric Cressey

Programming for Strength and Power by Jason Hettler

21 Nonsensical Fitness Contradictions by Nick Tumminello

Sleep Habits by Tom Brady

Managing In-Season Loading and Training with Contact Sports by Devan McConnell

30 Thought Provoking Quotes from New Functional Training for Sport

Every once in a while I feel like digging back into books that I may have previously read, especially books that I feel are loaded with information, information that I may have previously overlooked. I often find myself going back through some of these books and gaining more knowledge that I may have missed or overlooked the first time through. The Slight Edge by Jeff Olson and Movement by Gray Cook are perfect examples of this. Another perfect example is Mike Boyle’s New Functional Training for Sport.

functional training for sport

Here are 30 (there could have been more) thought provoking quotes from the book. Hopefully some of these will make you think a little. Enjoy!

  1. Function is, essentially purpose. When we use the word function we are saying that something has a purpose. So when we apply that term to training for sport we are talking about purposeful training.
  2. Simply learning to produce force while under a heavy load and on two feet is nonfunctional for most athletes.
  3. Think of your training as a vehicle to improve performance, not just improve strength.
  4. For the strength and conditioning professional, the number one goal of a strength and conditioning program should be injury prevention.
  5. Usually the best players or top performers are the most efficient and explosive movers.
  6. If you cannot perform body-weight exercises such as push ups and chin ups, then you are not functionally strong and may be more likely to be injured.
  7. The key to functional training is to develop usable strength.
  8. An athlete who lacks upper back strength is at a greater risk for problems related to the shoulder’s rotator cuff.
  9. Don’t design a program based on what you like or dislike as a coach or trainer; design a program that works for the athlete.
  10. Female athletes are not physically different from their male counterparts, at least not as it relates to training. All muscles and bones are the same.
  11. The nice thing about T-spine mobility is that almost no one has enough and it seems to be hard to get too much.
  12. Sport is about acceleration, not speed.
  13. How well an athlete accelerates will determine success in team sports.
  14. Single leg strength is specific and cannot be developed through double leg exercises.
  15. Core training is the missing link to developing the power to hit a baseball or gold ball farther or a hockey puck or tennis ball harder and faster.
  16. The abdominal muscles by design are stabilizers, not movers.
  17. Functional anatomy has demonstrated that the primary purpose of the core musculature is the prevention of movement.
  18. Core training is really about motion prevention, not motion creation.
  19. The medicine ball may be the simplest and safest tool for developing total-body power, rotary power and, anterior-core power.
  20. The key to medicine ball training is velocity. Emphasize speed of movement, not ball weight.
  21. A well-designed upper body program should include a proportional number of sets of horizontal pulling (rows), vertical pulling (chin ups), overhead pressing and supine pressing exercises. In simple terms, there should be a set of pulling exercise for every set of pushing exercise.
  22. If you are going to stink at one lift, stink at bench press. It’s the least important.
  23. Strive for balanced pressing strength in which strength is developed at a variety of angles (incline, overhead) along with stability (using dumbbells). One angle or one action should not become dominant.
  24. A combination of Olympic lifts, medicine ball throws, and plyometrics is the best way to develop power.
  25. We must learn to jump off the ground and properly land on the ground before we attempt to minimize time spent on the ground.
  26. Good plyometrics are quiet. Failure to land quietly indicates that the athlete lacks eccentric strength and that the exercise is inappropriate.
  27. Increased power translates into a faster, more explosive athlete.
  28. Design a workout that prepares an athlete to play a sport, not a workout that mimics one of the strength sports (bodybuilding, powerlifting, Olympic lifting).
  29. The slideboard may offer the most bang for your buck of any functional conditioning tool.
  30. To improve conditioning while reducing the chance of injury, conditioning programs must train acceleration, deceleration, and change of direction.

What I’m Currently Reading

Here is what I am currently working my way through;

tribe of mentors

Very, very long, but a ton of life advice from some of the most successful people in the world. Worth the investment.

functional training for sport.png

Second time around with this, but lots of little tidbits to takeaway, mostly on the ‘why’ of Mike Boyle’s thought process when it comes to training athletes.

Bob Hoffman Isometrics

A lot of talk recently on isometric training and the benefits athletes can see from it. I believe it was Robbie Bourke on the Just Fly Performance Podcast and I wanted to read up on some of the science behind so I didn’t blindly implement something I knew nothing about into some of our strength programs.

Weekend Goodies

Another Sunday which means another handful of sport performance articles from the past week and some sport performance podcasts that I listened to in the last week, some new and some older. Enjoy!


Strength Coach Podcast #220

Strength Coach Podcast #220.5

Physical Prep Podcast with Brett Bartholomew

Rugby Strength Podcast with Tony Holler

CVASP Podcast with Anna Kuzan


Random Thoughts: December Edition

Post Season Aerobic Circuits

How to Use the Hex Bar for Sports Training by Carl Valle

All Pain No Gain: Why the High-Intensity Training Obsession has Failed Us by Joel Jamieson

Nordic Exercise: Best Options for Hamstrings? by Carl Valle

Post-Season Aerobic Circuits

Nothing crazy here, just a post-season aerobic circuit with UNH Volleyball. The ultimate goal of the aerobic circuit is to build a larger aerobic base that will allow an athlete to endure more physical stress as the off-season begins and starts to become a little more stressful in the weight room from both a strength training and conditioning standpoint. Plus, it’s a nice change of pace from our more traditional in-season lifts.

Random Thoughts: December Edition

Another month, another group of random thoughts that are going through my head. Some from working day to day in the weight room, some through listening to others thoughts in podcasts, and some due to what I have been reading. Enjoy!

  1. Changing respiration changes physiology. Diaphragmatic breathing is clearly important, but I still think its underrated in the world of strength & conditioning and physical therapy.
  2. I find myself using a straight bar less and less these days. We hang clean and hang snatch with a straight bar. We also bench with a straight bar. Sometimes we will perform split squat variations with a straight bar but that isn’t often and its typically to add some variety to the program. Other then those exercises, we almost never touch a straight bar.
  3. Tony Holler said that “Sprinting potentiates jumping.” Therefore I would think performing more speed work with jumping athletes like volleyball and basketball might be beneficial.
  4. “Typically the limiting factor in acceleration is strength.” – Joe DeFranco.
  5. Isometric work has been gaining a little bit of steam recently. A question I have: if you get stronger through isometric holds at the top and bottom of a movement pattern, will the entire movement patter (the middle) get stronger?
  6. Anthony Donskov spoke on some of his lower body work in-season with hockey teams. He performs hamstring movements earlier in the week because the hamstrings are fast twitch and take longer to recover. In addition, he performs his tougher knee dominant movement later in the week because they are more slow twitch and can be trained with minimal fatigue on the ice. An interesting thought process.
  7. Frontal plane and transverse plane movements are huge for athletes and shouldn’t be overlooked…yet they are more often then not.
  8. I tend to think most non-traumatic injuries are either because of continuous overuse or are caused because the body couldn’t control and external force. Both probably aren’t a good thing but both can probably be avoided.
  9. For most people, I think the risk/reward between goblet squat vs. back squat or split squat vs. back squat falls in favor of goblet or split squat.
  10. I think pre-game warm ups need some type of high intensity/high speed movements to ready the body for what is to come. Something like a few reps of some type of linear/lateral speed work might fill this bucket.