Ever since I took my first trainer certification through the National Academy of Sports Medicine, the debate between performing a draw-in maneuver, versus bracing the core, or attempting to tighten and firm and generate a rigid spine has existed. And unfortunately, the topic is still emphasized in training culture today. I’m not sure if people keep ongoing discussion out of pure boredom, or if they don’t know what the real answer is on the topic, but this seems pretty straigh

The reality is that people will often tell you that you need to be stretching and performing some form of manual therapy or soft tissue work to the Illiopsoas group. But what they wont tell you is that your Psoas is more than likely weak, and could use some extra focus in training. Drills like the one below along with sled sprints, prowler sprints, deep squats, mountain climber progressions, and single leg work with and without deficits will all recruit the psoas more and ens

Assisted speed training comes in many shapes and forms, and some methods have been studied more so than others, but each technique carries with it some benefit when implemented appropriately in an athlete’s overall training program. Remember that there isn’t just one specific exercise that is going to make you or your athletes faster, but rather a “collection” of drills strategically programmed over time that creates a potent combination resulting in faster running speed. T

The glute bridge has been a staple for quite some time now, and there are plenty of variations of the exercise to go around. Initially, it was promoted to increase activation of the glutes and minimize overuse of the hamstrings and other surrounding muscles, but the bridge can offer more benefit if you get creative and start to think outside of the box a little. One of the more significant challenges as a competing athlete or someone that trains hard regularly is being able t

As trainers and coaches, we are always looking for new and improved ways of delivering training for our clients. This approach helps to make sure that athletes and clients stay engaged in the program, and there seems to be a strong psychological component to rotating drills to help keep things exciting and fun. Conversely, you could also elect to keep your program consistent with very little change for an indefinite period of time and still make progress without any plateau o

If you refer back decades and even well over one hundred years ago you will notice that pretty much every culture practiced some form of cold water immersion therapy at one point or another. Aside from making you feel much more alert and invigorated, there is definitive evidence that shows submerging in a painstakingly cold ice bath or dousing yourself under freezing cold water, or exposing yourself to very cold temperatures outside with light clothing will effectively boost

You will routinely hear about all types of quick fixes and ways in which you can shed fat and weight extremely fast. Unfortunately, a single pound of fat tissue houses a vast amount of energy at 3500-4000 calories! So ladies and gentlemen, no you will not be able to rid your body of unwanted fat on a daily basis no matter what any trainer or popular media sources proceeds to tell you. With that being said though, there are definitely small and impactful ways in which you can

The rotator cuff muscles serve as part movers of the shoulders through various actions occurring at the shoulder joint, but most importantly, they’re critical to primarily maintaining “stability” and control at the shoulder while the outer, more prominent, and more powerful perform a majority of dynamic motion. Failure to properly “centrate” or center the ball of the humerus inside the Glenoid Fossa (socket) will render eventual injury to either the labrum, capsule, and or v

The benefit of lifting to gain strength, speed, and power is tenfold if you’ve never performed any resistance training before. This fact couldn’t apply more so than with youth athletes who are still growing into their bodies, and the vast majority have never seen or been inside an official weight-room. With this information in mind, the harsh reality is that even young athletes are going to be very limited in their quests to build more size, strength, and athleticism. Most

There is plenty of discussion surrounding various training and nutritional methods, and the best supplements money can buy these days. ...

The idea of only squatting to approximately 50-75% may seem absurd too many, but there is definitely some benefit to be had if the goal is to get faster via sprinting. If you analyze the landing position and the phases throughout each stride during a sprint you will notice that the ranges of motion are actually quite limited just like with quarter squats performed with a barbell. So logically there will be similar recruitment pathways seen between the two and a large degree

It doesn’t matter if you are a muscle head looking to increase the diameter of your arm bumps some more, or you’re an athlete who needs...

In modern day society there are fat loss experts and gurus everywhere promising you instant, sustainable, and everlasting results. All you have to do is follow workout A, eat food B, and don’t listen to person C. If that’s the case then why is our obese population growing by the day, with some statistics indicating that nearly half of our entire population here in the United States is labeled as fat and overweight? The answer ladies and gentlemen is pretty damn simple, but

The calves and the upper trapezius muscle haven’t received as much love as they should in recent years. The upper traps are routinely...

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When we consider our innate structural anatomy everyone needs to perform some form of horizontal pressing motion regardless of their...

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Every athlete wants to get quicker and more agile, either to elude a defender, attack an opponent, or show off to their significant other...

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