"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

"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

When it comes to staying healthy and performing at an ultra-high level, regardless of the type of sport you compete in, there is zero doubt that being able to decelerate properly will make or break your performance. Look at the likes of Stephen Curry, Lionel Messi, Tyreek Hill, Cooper Kupp, and countless others, and you'll quickly notice that it's all of these individuals' innate and or acquired ability to stop on a dime and gain separation that provides the freedom to contro

I thought it would be helpful to coaches, trainers, athletes, and general gym goers if I disclosed my top go-to sled training drills. The sled can seem a bit bland and limited if you look at the web, and it can be difficult to identify variations that satisfy the purpose outside of just pushing and sprinting a loaded sled. Fortunately for you, there are some applications that you can implement with anyone to immediately develop or sustain several training skills which I wil

An introduction to the benefits healthy fats have on athletic performance and other associated factors that affect performance is long overdue. Like its counterparts of carbohydrates and protein, fat plays a vital role in the human body. Without its presence in the proper amounts, every type of athlete will be rendered far less capable when the time comes to compete. Below, you will be provided with 4 key pathways that contribute to your athletic success, or a lack thereof. *

The Core is, without a doubt, still one of the most popular topics in the fitness industry today and probably always will be for various reasons. Before we can discuss anything related to the core, it’s important to first define what the core is according to science. The core musculature is centered around the lumbo-pelvic-hip complex. It consists of over two dozen muscles attaching throughout the region at different origins and insertion points. According to movement science

What are micro-progressions, and how can they help you achieve your goals? You may have heard the term “Micro-progression” utilized before when it comes to subtly advancing an exercise. You may have also just sub-consciously dismissed the notion and brushed it off since current exercises were accomplishing exactly what you wanted at the time, or you embraced the concept because you were stuck in your training program when all other variables seemed to be in order. However, r