Speed kills and power punishes. Both statements share a bit of truth, spiced with hyperbole, and they’ve become mantras of strength and sport coaches all over the world. Does speed truthfully kill? In the case of a cheetah and gazelle, I would say so. Speed and power, for our purpose, though, mean a faster trip to...Read More

 A few weeks ago I turned twenty-six–an arbitrary age that people tend to dismiss. However, the year that led up to putting twenty-six candles on a cake taught me a lot. Here are a few, hopefully applicable, lessons I’d like to share. 1) You are the Culmination of Your Choices: There is a widely accepted notion that our social and...Read More

Today’s post is a guest article from Joe Giandonato, CSCS, a great coach located in the Philadephia area. For the past few years, the glutes have stolen the limelight, so much so, that fitness professionals and researchers have dedicated a bulk of their time to investigating their impact on injury reduction and performance enhancement and...Read More

“Where’s your anger? Where’s your fuckin’ rage?” The lyrics above are from a song called “After the Eulogy” by BoySetsFire. My friend Joffy (his real name is Jonathan) introduced me to the song during the fall of our freshman year of high school. Every morning we’d blare the song in his sister’s car–torturing her as she drove us to...Read More

 “Stand up straight! Chest out!” I’m not sure if that’s what he is actually yelling–it seems fitting. But he has a lot of metal on his uniform and he’s missing his left canine tooth; I don’t think we should mess with him. Then again, he could be yelling, ” I want macaroni!” Let’s be on the safe...Read More

You know that saying, ‘if I had a nickel for every time I heard that I’d be rich’? Sometimes that’s how I feel when someone asks me about my current nutrition plan and the supplements that I take. If I had a nickel for every time I was asked per week I’d be stashing an extra...Read More

Traversing up the side of a ridge in Huntingdon County, Pennsylvania there is a trail known as the Thousand Steps. Part of an area known as Jack’s Narrows, the steps were built in 1936 so that stone miners could get to work on top of the mountain. Every 100 steps there is a marker etched in the stone–counting...Read More

  In honor of National Bench Press Day, I thought I’d give you a new bench work out to try today. Unfortunately, I won’t be getting this one in with you today–I bench at the end of each week. I know; I need to get my priorities in order. None-the-less, I think you’ll enjoy this...Read More

Ok, maybe not the best core circuit ever–that’s a bit of hyperbole. But, none-the-less, I have a great core circuit for you to try. It’s simple, effective and only consists of three exercises–rollouts, anti-rotation walk-outs and reverse crunches.                     Start with roll-outs–using a barbell, dumbbell or...Read More

Synthesizing information into something that is usefully directed is a big part of getting better as a coach. Honestly, focusing my brain and avoiding the oh, there’s something shiny effect can be tough for me. It’s my struggle, but I think I’m getting better. I think today’s post is a good example of my progress.  ...Read More

No, I’m not crazy. I’m not playing mad libs, either. NFL Linebackers, core training and cut-off sweatpants are related. One of the coolest opportunties I’ve had as a strength coach is working with my best friend, Josh Hull. He is an NFL linebacker that played his college ball at Penn State and has spent the...Read More

Last week I got some questions in response to a previous blog article entitled, Activate Your Hip Flexors. Readers wanted to know what rep ranges to do the two drills within and if there were any other hip flexor activation drills worth doing. So I decided to put together my first video blog post. It’s brief...Read More

This past weekend I competed in strongman for the first time. I entered in the novice lightweight division (I’m about 210 pounds) at the PA Dutch Strongman Comp and took second place. The event was hosted by Crossfit Lancaster and it was AWESOME. I’m now hooked and I am already planning to hit another competition sometime during...Read More

The measure of a good teacher is how well he or she can take complicated topics and narrow them to the point that anyone can understand them. It’s not about looking smart–it’s about being effective. When it comes to coaching cues less is always more. Too bad we can’t say the same for this gem...Read More

In a few hours I’ll be heading to Altoona, Pennsylvania (about 45 minutes from where I live) to watch my good friend and client, Trey Rogers, fight. Trey fights at 205, but walks at around 215–so he had to shed a little weight for weigh-ins this morning. Luckily, Chris is the weight cut go to...Read More