You should always strive to do the things you have to do even when you don't want to do them. This is commonly known as; Motivation leveraging: By doing extra on on- days, you naturally allow yourself leeway psychologically to know you're ahead of the game on off days, and if you fight through your off-days your still ahead and there isn't as much pressure or work needed to do what you've already conquered or achieved previously. In other words, "Do the ultra hard things w

" You need to perform different cuts and changes of direction in your athletic training." This was a message sent on a website from a very so called prominent trainer in the Reno-Tahoe area the other day. Suffice it to say the information is lacking on so many levels, but does provide some accuracy in that you do need to practice change of direction (COD), and cutting practice frequently. In this case and with what you often see the buck stops here and it's at the expense o

Caleb wood played for Penn University for two full seasons and went from being an average D1 player to a standout contributor in his team's quest for an eventual Ivy League Championship! See his game clinching 3 pointer here. Caleb was a huge fan of exercise autonomy after he trained with me a few years, and it made a world of difference in both his motivation levels and performance measures. Autonomy is a fairly unknown term in the training industry that refers to the abil

"Eat carbs every single day for the rest of your life" Yes you read that right. It's sad that the statement I provided you would usually be deemed a misnomer this day and age. The reality is there isn't a valid study to support the superiority of LCD (Low Carb Diet) or VLCD (Very Low Carb Diet) on metabolic rate, hunger/appetite, or weight and fat loss. Especially when compared to the overwhelming amount of evidence to disprove the whole notion. And the National Weight Lo

"Red No. 40, Yellow No. 5 and 6, Blue No. 1 and 2. are toxic to your health" No doubt the topic of food dyes on general and mental health factors is running rampant right now, so I figured that I would join in on the fun and address what science actually says on the matter since it's part of my brand. Too simplify, I'll break the blog up into two distinct parts which address and provide the current evidence on food dyes as it relates to cancer since that seems to be one of t

"Protein raises your metabolism the most" I swear if you were to just take the advice of everyday people passing by, you would be hard pressed to believe that protein does just about everything, and we really don't need to eat anything else. Emotional overreactions are so commonplace in the fitness industry especially, that they have undoubtedly cemented many people's belief systems when it comes to nutrition. The path of least resistance in critical thinking is real, and I

"Carbohydrates aren't essential" I've seen this statement thrown around carelessly for years and years, and it often stems from very legitimate resources whom I respect tremendously and definitely help the industry overall. However, it's extremely short sighted and "unrealistic" more than anything because literally every human being that has walked the face of the earth circles back to eating carbohydrates at some point no matter how much disdain or willpower they possess.

I don't know if you could tell, but I absolutely love to research training science and share everything I learn through writing. And I was particularly interested in this topic and have been for quite some time. I was reluctant to write the piece until I had enough real world evidence from training clients over the years and research, so that I could make a solid case for reliable recommendations. Splits represent individual and collective training frequencies of muscle gr

i just did a piece on specialized methods specific to sprinting here, but I figured I'd address a currently popular specialized method being promoted for general strength and power development purposes. Overcoming Isometrics is a form of isometric training that aims to create maximum tension and contraction against an immovable object. See below. I want to start off by saying that I loathe the term "Overcoming Isometric" for the simple fact that you are in no way overcoming

THE LEAN, FALL, SPRINT SERIES.... Level #1: Level #2: Level #3: I figured rather than address each video progression individually through captions I'd just start now. These are all pretty straightforward drills that offer the benefit of strong projection and horizontal displacement which are critical to start speed and acceleration. Moreover, they teach pre-tension before starting, increase neural drive, RFD, and explosiveness to name a few. It's no secret at this point th

Even though all supplements in themselves have very limited effects in the body, they are a blast to research and study. Also, if you can locate a few that work in harmony, then "supplement stacking" can create an effective synergy for you that is better than any single one alone and definitely may be worthwhile. We live in a very stressful world and "Fight or Flight" is all too common. Not to mention chronic stress's link to various types of potential disease. So, if some

I'd like to preface this blog by letting you know that I'm not a big supplement guy. I love reading all of the research and trying to find ways to help my clients and athletes gain a legal competitive edge, but the industry creates far too much hype. Rarely does a supplement really stand out and offer something that food can't provide you in the first place. After all, magnesium and other supplements usually provide something that you need in pretty trace amounts (aka micr

It's no secret that there is a definitive link between agility and quickness (change of direction), acceleration, top speed, and vertical jump capacity. 2 A real-world example of this can easily be seen at the Annual NFL Combine each and every year. Top performers routinely turn out great performances in all 3 skill types in skill players. Of course, there are the exceptions and some differences, but as a norm, there is more similarity than difference. Obvious reasons for

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

Youth training is and always has been one of the most popular markets in the training industry, and rightfully so. What youngsters practice at a precious young age will literally set the stage for what happens later on, not only in athletics, but also potentially later in life as well. 1 So here are the 5 rules any coach or trainer should take into account and follow for getting the most bang for their buck with youth athletes and children alike. RBS' 5 GOLDEN RULES FOR YOU

Sometimes during this wonderful journey of learning and growing as a coach, you simply miss or underrate training concepts or exercises that you should have been doing. Fortunately, if you are reading this, then I'm going to be providing you with some valuable insight that has somehow managed to stay under the radar for all these years. I should have connected the dots, and usually do when it comes to the practical application of training theory and research, but for some r

Now I'm sure many of you have heard of the three hip flexors which comprise the Iliopsoas muscle group (Psoas Major and Minor, and Iliacus). Right now we are going to cover this very powerful and still misunderstood muscle group thoroughly. The reality is that if you want to become your best athletically and remain healthy, then you need to emphasize the Iliopsoas in your training program regularly, both directly and indirectly. Reports from elite coaches years back showed gr

I can still remember when I began this profession nearly 20 years ago. Corrective Exercise was a relatively new term at the time that was initially intended primarily for trainers to help bridge the gap from rehab to performance work. Naturally, trainers do not possess the qualifications and typical knowledge of doctors and therapists, so it makes sense for the latter to provide proper instruction and progression to support and hopefully sustain their treatment efforts. Si

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

THE SCIENTIFIC REVOLUTION OF THE WARM­UP I’m sure many of you can vividly recall going through traditional calisthenics, or sport stretching routines prescribed by your coaches and physical education teachers. Do you remember the laps upon laps of light jogging, loads of slow static stretching, countless jumping jacks and pushups, and the other staples of the traditional warm­up? It was probably evident to many of you that what you were doing at the time was a hand me­ down