I get asked pretty often what my week of training looks like… I’ve kind of thrown some stuff up here before about what I do, but this week I decided to give you guys/gals my exact workouts for the week: Monday:  Dynamic Warmups-      10 mins or so of foam rolling, mobility work,  and activation drills...Read More

One of the first things that I teach when I start a new client is how to properly hip hinge.  Hip hinging is imperative for everything from deadlifts, bent over rows, RDL’s, good mornings, etc…  All too often I see members of the gym performing exercises with a rounded back and “tucked” glutes- injuries just...Read More

I had a new client recently that frequents the physical therapist’s office for a number of issues tell me that she refuses to foam roll because it hurts and she doesn’t like it. Regardless of my dialogue, she was ready (in her mind) to start training at a pretty high intensity, lose the weight she...Read More

In lieu of this Independence Day weekend, I just wanted to talk a little about greatness…  We all have greatness inside of us- some of us really tap that potential, but others keep it pent up.  Why?  Sometimes we are told that we can’t do something, other times we don’t believe it ourselves. When Todd...Read More

My brother picked me up a gift card to Amazon for my 25th birthday, which in case you are wondering, is a great gift for someone like myself.  So anways, I ordered a few new books and little toy for the gym: The GYMBOSS Interval Timer. First off, this thing arrived within two days of...Read More

If you’re like me- currently working out in a more commercialized health club- performing things like sled work, true olympic lifts (they have a sign that says “please do not drop the weights” on our platform), medicine ball throws, etc… can be a challenge. What follows are a few basic ideas to hold you over...Read More

So it is done, but for me it is far from over.  These past two days have enlivened me with the excitement of having a new (kind of) toy to play with.  Watching Jeff meaneuver the kettlebell as effortlessly as he does (see below video) will blow your mind.  I was always familiar with the...Read More

Okay guys (and gals), so I’ve been MIA for a while now, and I apologize for that.  No, I’m not lazy- I’ve actually been working 65-70 hour weeks and then traveling for fights on the weekends… whew, deep breath, and relax. So anyways, I’m off work today and tomorrow to attend the Tactical Athlete Kettlebell Certification...Read More

Leadership Style Discovery in Performance Coaching Introduction “Good coaching is based purely in leadership.” – John Wooden John Wooden is among one of the winningest sports coaches of all time, amassing nearly 700 victories and 10 national championships throughout his 30 year career as a basketball coach. Wooden and his extraordinary leadership abilities are lauded...Read More

 During the early part of this week my girlfriend Annie and I spent some time at Cressey Performance in Hudson, Massachusetts.  For those of you that don’t know, it is a facility owned and operated by Eric Cressey, Tony Gentilcore and Pete Dupuis.  We had a great experience there, mainly because Eric, Tony and Pete...Read More

Anyone that has ever trained with me will tell you that I am pretty good deadlifter, but as a squatter I leave a lot to be desired.  Being well aware of this fact, there have been large periods in time that avoided squatting altogether.  But, last summer into fall I decided that I needed to...Read More

I know when I’m not an expert at something… or at least if that situation ever comes up, I will.  Okay, okay I am kidding.  For some odd reason I thought it would be a good idea to do the business taxes this year on my own rather than working with a qualified tax expert.  And...Read More

Chris and I don’t have the luxury of owning our own facility, YET!  That’s in the works.  So, in the mean time I have to train out of the gym at my graduate school, other local facilities, high schools and occasionally in a treaturous mountain pass while battling disgruntled moutain goats (it’s happened twice and...Read More

Over the past few years I have been lucky.  I have got to work with a lot of high school athletes in several different settings.  During 2009, I had the privilege of coaching the linebackers and helping design the strength and conditioning program for my alma mater Penns Valley Area High School in Spring Mills,...Read More

Real quick guys, I have an awesome metabolic circuit/challenge for you to try out…  We have been doing this since last Spring, on and off, to re-check and challenge ourselves from an anaerobic conditioning standpoint. Two of our pro fighters (Neil “The Gutterman” Johnson and Dustin “The Disciple” Pague) did this for a quick workout last...Read More