Monthly Archives: February 2019


ONE Day or Day ONE: My Unorthodox Path To Success


If you asked me 15 years ago what I thought I would be doing with my life, there is no way I could have predicted my current career, my family of four that I adore and love so much, and the people I get to work with and coach on a daily basis. Because at the moment in my life nothing even remotely resembled my current life. So when I tell you I wake up every morning and go to bed every night counting my blessings. I'm not being sentimental. I'm just being completely honest with you. In my late teens-early [...]

ONE Day or Day ONE: My Unorthodox Path To Success2019-02-28T14:29:13+00:00

Frankenstein Push Jerk: Don’t Try This At Home


One of the hardest concepts to grasp when learning how to push press and push jerk is how to perform the beginning and middle portion of the lift with legs and hip ONLY. I tell my clients that I wish that we all had X-ray vision so that we could actually see how much energy is being used by the lower body with little to NO assistance from the arms. It's almost as if the arms don't exist during the "dip and drive" phase of the push press and push jerk. In fact, the only time my arms do any work [...]

Frankenstein Push Jerk: Don’t Try This At Home2019-02-23T00:36:15+00:00

A logical progression for training L-sits in a group setting


Muscles WorkedPrimary: Abs, gripSecondary: Lats, Hip Flexors The L-sit hold is a powerful core strengthening exercise that develops isometric strength in the abs and grip, improved body awareness, and hanging skills necessary for more advanced movements. L-sit training falls under a form of training called Isometric (static) strength training. Isometric exercises, involve holding specific movements in position that lengthen the muscle while forcing a "static" paused position in which there is no visible movement at the joint at any movement during the set. This form of training elicits improvement in strength, flexibility, and control while drastically reducing high volume repetition work [...]

A logical progression for training L-sits in a group setting2019-02-20T19:09:45+00:00

The Best Cue for the “Wall Walk” (Athlete & Coach)


For some reason, as soon as we ask a strong and athletic individual to wall walk backgrounds they become completely uncoordinated and discombobulated. In this video, I explain a few tips that can make you more effective and efficient walking upside down against the wall, especially under duress. Via Naples Strength & Conditioning Youtube What's the best way to coach it? 1. Start at the bottom of the push-up position 2. First, come to a strong rigid plank position 3. Take the biggest first step you can make with feet above your hips and ball of the foot against a [...]

The Best Cue for the “Wall Walk” (Athlete & Coach)2019-02-20T00:46:18+00:00

Allergy Testing As A Potential Revenue Stream For Your Gym


I wanted to share why we started offering allergy testing at our facility last year and why this could be a great way to add an extra revenue stream into your gym while adding more value to your members. MY STORY Before going on a diet last year I wanted to see if there were certain foods I may be allergic or intolerant to. I was already suspicious of foods that upset my stomach but I wanted confirmation. After much research on the various types, I found a company online that offered allergy testing at an affordable price. When I got [...]

Allergy Testing As A Potential Revenue Stream For Your Gym2019-02-19T00:29:18+00:00

Strict Press Slow Motion Challenge


The Overhead Press is a full body, compound exercise. Your shoulders and arms press the weight over your head while your legs, lower back, and abs create the base for heavy loads. Unfortunately, in my experience, this movement is commonly performed incorrectly by athletes with overdeveloped chest and shoulder muscles and a dreadful lack of flexibility. As you can see on the image to the LEFT this leads to a compromise to the front rack position and a hip that is too far forward (eventually compromising the low back). One of the best drills you can perform for yourself and your [...]

Strict Press Slow Motion Challenge2019-02-17T13:29:32+00:00

2 NEW Double-under Drills for ALL Levels


There are TWO main concepts to proficient doubler under which include: Efficient wrist rotation Proper landing mechanics. These drills specifically and drastically improve wrist rotation. Video analysis is the best coaching tool for correcting errors in the double under. "The video become their mirror." EXPERT TIP: Spending a little extra time filming athletes perform double unders and playing it back in slow motion allows the athlete to visually see these flaws in real time. -Mario Ashley Over many doubles, his shoulders and stiff elbows begin to take over. I tested his doubles by asking him to perform as many as he [...]

2 NEW Double-under Drills for ALL Levels2019-03-09T13:34:38+00:00

4 Logical Progressions For Learning The Bar Muscle Up In Group Class


Today was eye-opening for many members at our gym. For the first time in years, we programmed Bar Muscle Ups. Some surprised themselves and were able to perform their first BMU unassisted. Others who could normally perform unassisted Kipping Chin-to- Bar Pull-ups couldn't come close at all. The general consensus at the end of class was that their lack of strength was the missing component. Disclaimer: These movements are not the end all be all for learning how to do a Bar Muscle-Up (BMU). The cold hard truth for many athletes is they lack the basic requisite strength to even come [...]

4 Logical Progressions For Learning The Bar Muscle Up In Group Class2019-02-12T18:55:59+00:00

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