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WATCH: Bench Pad Height - Sat, 01/05/2019 - 01:17
The phrase "when in doubt, test it out" applies to a lot of things, including bench pads that may or may not be at regulation height. Although technically, "when in doubt, throw it out" also works, except you're repurposing a yoga mat — not tossing a protein shake that might have been sitting in the back of your fridge for too long.
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Addressing Weak Points | Weak Back in the Squat - Fri, 01/04/2019 - 14:01

Lack of strength in the low back and glutes could be causing you to get tipped forward in the squat and miss lifts. Learn how to fix it.

The post Addressing Weak Points | Weak Back in the Squat appeared first on Juggernaut Training Systems.

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Stuff to Read While You’re Pretending to Work: 1/4/19 - Fri, 01/04/2019 - 12:31

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to squat and deadlift like a boss.

Dates are slated for Philadelphia, Edmonton, and Sydney at the moment and you can find out more details HERE.

2. Coaching Competency Workshop – Raleigh, NC


I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.

Full details (date, location, itinerary, how to register) can be found HERE.

EARLY BIRD rate is currently in effect and won’t last forever. Hurry up because spots will be limited.


I keep getting emails from magazine editors/writers asking me what “fitness trends do I see arising in 2019?”

Grab a notebook, put it into your gym bag, and use it to ACTUALLY track your sessions. No reliance on an app or expensive piece of technology required.

— Tony Gentilcore (@tonygentilcore1) January 4, 2019



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I love Bloop, Bloop, Bloop workouts. . You know the sound when “little” Mario eats a mushroom and transforms to “BIG” Mario? . That’s what a Bloop, Bloop, Bloop workout does: it energizes and revitalizes someone.. . My client @therealalexandrashow came to CORE yesterday not feeling so hot. Her program called for heavy deadlifts, some squats, and a litany of other things she wasn’t in the mood to do after being sick for the past week. . So I went to plan B and improvised. I wrote up a little sumthin, sumthin on my whiteboard (which you can swipe to see for yourself) and had her perform that instead. . 30-45 minutes later she was done and felt like a new person. . First video is a Rotational Landmine Press variation and the second showcases a Hybrid Row I’m a big fan of (especially for anyone looking to improve their pulling strength for pull-ups). . You can check out the rest of the workout if you scroll to the end, but the nuts and bolts is this: the objective is to get the client moving and NOT beat them to a pulp. They should feel as if they trained and accomplished something, but not to the point where they feel like a Balrog came along and punched them in the face. . Next time you come across a client who arrives not feeling too swell for their session, give him or her a Bloop, Bloop, Bloop workout. They’ll love you for it.

A post shared by Tony Gentilcore (@tonygentilcore) on Jan 3, 2019 at 10:18am PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK The Path to Improving High School Strength Coaching – Travis Mash

Some sage points given by Travis in this article detailing why hiring a (competent) strength & conditioning coach at the high school level is money well spent.

Teach Your Clients Well – Lou Schuler

It’s the new year, which means an influx of rude and seemingly obnoxious new gym goers. Here’s some tips to trainers on how to nip the unruly behavior in the bud before it gets out of hand.

How to Ace Your Internship – Donovan Muldrow

Donovan asked myself, Mike Robertson, and Chad Hobbs our take on sone pressing questions pertaining to strength & conditioning internships.

Give it a read.

The post Stuff to Read While You’re Pretending to Work: 1/4/19 appeared first on Tony Gentilcore.

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The Top Authors, Athlete Logs, Coaching Blogs, Articles, and Products of 2018 - Fri, 01/04/2019 - 11:57
If you missed anything in 2018 (or just want to re-read a favorite article or blog), take a look back here for some of the best content and products elitefts offered over the past year...
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Brett Uttley on Tactical Periodization and Performance in Soccer

Brett Uttley is the founder of TOG Soccer and the Assistant Coach for the Rio Grande Valley Toros of the United Soccer League, the Houston Dynamo’s second team in Major League Soccer. Prior to serving as the first assistant coach for the Rio Grande Valley, he worked as the fitness coach for the Seattle Sounders’ USLPro reserve team as well as the Seattle Sounders’ U-13 Academy team’s head coach. He has a master’s degree in Recreation and Sports Sciences with a special focus on Soccer Coaching from Ohio University as well as a MBP Master Certification in High-Performance Soccer from the MBP School of Coaches, a coaching course in Barcelona, Spain.

Brett joins me today to discuss tactical periodization and performance in the world of soccer. He explains what tactical periodization is and how soccer coaches can use it to improve their practice design. He explains the importance of understanding roles and how it relates to the team’s sports performance as well as why sports athletes need to understand the model and play style their coach want. He also shares how to create drills that give athletes the context they need to perform at a high level.


As a coach, when you’re executing a training exercise on the field, you should more or less understand the physical requirements of that exercise & the demands being imposed on the players. – Brett Uttley


This week on the Physical Preparation Podcast:

  • What inspired Brett to begin a career in sports coaching and physical preparation.
  • The importance of athletes understanding their roles within the confines of their team and style of play.
  • Why it’s critical for sports coaches to help athletes cope with the “emotional rush” of playing a professional sport.
  • What is tactical periodization?
  • The four primary principles of the tactical periodization method.
  • The micro-cycles of the tactical periodization method and how they help players train and prepare between games.
  • The four phases of a professional sports game and how the tactical periodization method applies to each phase.
  • Why it’s critical to understand the game, play style, and model before applying tactical periodization methods to your practice sessions.
  • Brett’s perspective on strength training in pro sports and its role in his training programs.
  • Why he believes it is critical for young athletes to optimize their game intelligence before focusing on the physical demands of the sport.
  • His experience while living in Barcelona for four months.


Resources Mentioned:


Connect with Brett:


Improve Results with The Physical Preparation 101 Training System

Are you a fitness coach or trainer looking for ways to improve the results you deliver to your clients? Want to create consistently better training programs and learn the exact exercises and strategies to improve your clients’ and athletes’ performance?

The Physical Preparation 101 Training System unlocks the secrets to optimizing performance and improving movement through my unique, cutting-edge basic training philosophy.

In this series, you’ll learn:

  • The nuts and bolts of program design
  • The single-biggest issue you will see related to core exercises and breathing – and how to fix it!
  • How to train others to squat safely and effectively – in the first session
  • How to stop lower back pain in its tracks through deadlift progression
  • And much, much more!

You’ll also receive sample programs and templates to help you build great programs with AMAZING results – consistently.

Are you ready to take your fitness training and coaching programs to the next level? Visit to learn more and get started NOW!


Subscribe, Rate & Share!

Thanks for tuning into this week’s episode of The Physical Preparation Podcast – your one-stop-shop for fitness trainers, coaches, and athletes.

If you enjoyed this episode, be sure to subscribe on iTunes, Stitcher, and SoundCloud and leave your honest review. Connect with us on Facebook, Twitter, and Instagram, and don’t forget to share your favorite episodes with your friends on social media!

The post Brett Uttley on Tactical Periodization and Performance in Soccer appeared first on Robertson Training Systems.

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Strength and Conditioning Stuff You Should Read: 1/4/19 - Fri, 01/04/2019 - 04:19

Here's your first recommended reading/listening compilation of 2019!

Complete Youth Training - This resource was my top product review of 2018, so I reached out to Mike Boyle (the creator) to see if he'd be up for running a quick promo sale for my readers, and he kindly agreed. Through tonight at midnight, you can get $50 off on the resource. No coupon code is needed; just head HERE.

Mark Fisher on Unicorns, Ninjas, and Business Success - Mark Fisher is an awesome guy and very intelligent business resource in the fitness industry. This interview for Mike Robertson's podcast is an outstanding listen for anyone who works in our field.

Why You Should Be Planning for 2020, not 2019 - I really enjoyed this article from Benjamin Hardy. In particular, this line resonated with me: "Don’t just plant a tree, plant an orchard."

Top Tweet of the Week

Here's @ckluber getting ready for another 200+ innings pitched.

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I’d love to get started… I’m just waiting for the perfect time. - Thu, 01/03/2019 - 22:01

Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all.” It usually gets us “nothing.”


Are you waiting for the “perfect time” to start eating better, or exercising, or finally getting in shape?

Are you putting off that dream trip, or a new project, or that skill you’ve been meaning to learn?

If so, some of these phrases may sound familiar:

When I get a different job.

When things are less busy.

When I find a workout partner.

When I find the right equipment.

When I feel less awkward in the gym.

When I lose 20 lbs.

When I get the right workout routine.

When my fridge is full of the right foods.

Tomorrow. Next week. Never.

Human beings are always “waiting for the perfect time.” But why?

For many, it’s a great distraction and justification. It helps us avoid the real—and risky—work of doing.

For others, perfectionism and avoidance serve as strong armor against potential embarrassment, criticism, and failure.

“I could ___ but ___” keeps us safe from pain.

Unfortunately, it’s also what keeps us from growing, thriving, and being who we know we have the potential to be.

That’s why all-or-nothing thinkingIf I don’t do this perfectly then it’s worthlessrarely gets us “all.”

It usually gets us “nothing.”

There is no perfect time. There never will be.

Oh sure, there might be some magic moment in your fitness journey where the universe comes together… and you’re wearing your favorite t-shirt… plus your extra-comfy sneakers… and that song you love comes on… and your body is full of exuberant, bubbling energy… and your favorite piece of gym equipment is free (in fact the gym is empty today, hooray!)… and you bang out a set of ten reps like the angels are hoisting the barbell for you.

But that magic moment will be one in the zillion other less-magic moments that make up your real life.

Indeed, if we are talking about a moment as, say, approximately ten seconds long, that means you have somewhere between 2,398,377,600 to 2,556,165,600 potential moments in your life.

Which means that a single perfect moment is, well, a very very very small part of the whole thing.

Yes, celebrate that perfect moment when it comes. But sure as heck don’t wait for it.

Take your moments. Make your moments.

Just so you know, nobody is going to give you any moments. You have to take moments.

Hunt them. Chase them. Make them happen.

Scratch and gouge moments out of other times. Chip off tiny flakes of moments from the monolith of your day. Use your teeth if you must—bite off mouthfuls of those moments.

You are holding the chisel and the pickaxe. You are the miner of your moments.

This frustrates us, of course.

It shouldn’t be this way, we think. Everyone else’s moments just… come to them. Everyone else has enough time. Enough money. Enough motivation. Enough information.

But it is this way. For everyone.

This is how it is, with moments. Moments resist expectations like water resists the intrusion of oil.

However, there is a perfect moment. There is actually always a perfect moment.

That perfect moment is now.

Here. Today. The living, breathing sliver of time that you have in this precise second.

Because that is all you ever have: right now.

One man between past and future.

Just start. At the beginning.

Here is another secret. You don’t have to actually work to get to the next moment.

All you have to do is start.

And then, moments will keep moving, as moments do.

One moment will stack on top of another and before you know it, you’ll have arrived at your destination.

“But I can’t!” You say. “I can’t get started! That is the problem, you see!”

No, it’s not. If you can’t get started, you’re just jumping too far ahead.

You’re not starting with starting. You are trying to start somewhere in an imaginary middle.

For instance, let’s say you choose to start with reading about nutrition.

That can be a good start—if it keeps you moving on to the next moment.

But it is not a good start if it keeps you stuck in your chair, clicking through a blur of blogs and charts and plans and testimonials until it’s time for lights-out and you haven’t made a single good nutritional choice today.

So maybe, starting for you shouldn’t be reading.

It should be something else, like walking to the fridge and picking out a shiny fresh apple and eating it.

Or making a shopping list and putting it next to your car keys for tomorrow.

Or reading a menu from the restaurant you’re about to visit, and picking out the salad option in advance.

Starting means initiating action. Starting means committing to a choice of some kind or another. This is how you know it is a true start.

Starting is when you drop the coin into one pinball machine, not when you stand there looking at the all machines in the arcade, deciding which one to play.

Starting is when you lift up one foot and put it in front of the other, not when you stand there debating which road to take or wondering if you should have worn different shoes.

For some folks, starting needs to be an even smaller action. Starting might be just lifting the foot. Or shifting their weight to one leg.

Putting the first foot in front of the second foot might require some help. Which is OK.

As long as something is moving, that’s a start.

Push through. Embrace resistance.

Many people who are just starting out assume that because they feel resistance, they have failed.

That because broccoli tastes bitter when they first try it, and because they accidentally overcook it, they just can’t eat vegetables.

That because they forget the printed list of exercises on the kitchen table, they can’t work out once they get to the gym.

That because their legs ache on the ascent, they are not ready to climb that hill.

No. That’s just how it feels sometimes.

Starting will often feel like resistance, at least at first. Like grinding the brain’s gears.

Give it time. Resist the urge to press pause. Push through. It will switch tracks, eventually.

Remember: You don’t have to fight the resistance of the entire trip.

You just have to push through the resistance of the first few moments.

Get support. For now.

In order for a rocket to leave the earth, it has to fire extra-hard against gravity. It needs a boost.

In order for a heavy train to get moving, it might need an extra engine.

We can start—and stay moving—on our own. But it sure helps when someone gives us a push or a pull.

Someone who can call us on our procrastination and perfection. On our information-cruising and waffling.

Someone who can snap us out of our all-or-nothing trance with a gentle nudge and reminder.

For a while, we can even affix ourselves to this someone or something else, like hooking that extra engine to our front. As we go along, we can unhook superfluous cars that we realize are weighing us down. We grow lighter, leaner, more mobile.

Eventually, we don’t need that extra engine any more. Our train is now whizzing along just fine on its own. The scenery blurs past the windows and we are heading on a grand adventure.

But in the beginning, we had to start.


What to do next:
Some tips from Precision Nutrition

If you’re still “waiting for the perfect time”, try these tips to help you stop feeling stuck and start taking action.

1. Revise your expectations.

Recognize that there is no perfect time and there never will be.

There is only now.

2. Carve out time, even if it’s imperfect.

Nobody will give that time to you. You’ll need to take it. Give yourself permission to make yourself — and your fitness and health goals — a priority.

Find the time you need in your schedule. Don’t have time for an hour-long workout? No problem. How much time do you have? 20 minutes? 10 minutes? Work with what you’ve got.

Don’t expect things to go perfectly smoothly. Instead, anticipate and strategize. Ask yourself:

  • What’s likely to get in the way of what I hope to accomplish?
  • What is something I can do today to help me keep going when I face those obstacles?

Instead of waiting for things to ‘slow down,’ start making something happen right now, in the middle of the mess.

3. Just start.

If you feel stuck, just do something. Anything.

Find the smallest possible thing you can do right now, in the next 5 minutes, and do it. Now you’ve started!

In PN Coaching, we concentrate on finding “5-minute actions.” Instead of coming up with the biggest, grandest scheme, think about what you could do in just 5 minutes to help move yourself — even just a tiny bit — in the direction of your goals. Then, go do it.

Remember: action is a “vote” in favor of a different, healthier, fitter life. Vote early, vote often.

4. Expect resistance.

It’s normal. Push through it. Resistance doesn’t mean this won’t work. It just means you’ve started.

You only have to get through this moment. This moment of starting will be the hardest. Luckily, it won’t last long.

5. Get support.

Let go of the concept of the lone hero. Instead, start building your support systems.

Whether it’s a friend or family member, workout buddy, or a coach, find someone to fire up your booster rockets until you can fly on your own.

Want help becoming the healthiest, fittest, strongest version of you?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

That’s why we work closely with Precision Nutrition Coaching clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post I’d love to get started… I’m just waiting for the perfect time. appeared first on Precision Nutrition.

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One Simple Piece of Advice For Fitness Pros to Consider in 2019: Put Your Clothes On - Thu, 01/03/2019 - 15:06

Not surprisingly I’ve noticed an inundation of “inspirational” or informative post over the past few days offering insight from “How to Save More Money in 2019” to “What Are the (Fitness) Trends to Watch Out For?” to, I don’t know, “Who Would You’d Rather Have as a Dinner Guest: Your Boss or a Balrog?

Too, this is the time of year many people write their “stuff I’ve learned” posts to reflect on their personal growth over the past 365 days (and to totally brag about how many books they’ve read…wink, wink. Don’t worry, I’m not judging.1

This is not that kind of post.

Copyright: tverdohlib / 123RF Stock Photo

Well, It Kinda Isn’t

Truth be told, I didn’t read that many books last year (due to a very active and rambunctious toddler at home. And Netflix), so I’m afraid I wouldn’t have many sage and/or Earth shattering “new things” to divulge anyway.

That said, in an effort to ring in 2019, I would like to toss my hat into the ring, take a few minutes, and share one good ol’ fashioned, “seasoned veteran” piece of advice to new and upcoming fitness professionals who may be following along.

Full Disclosure: What follows may come across as a bit preachy or me being a cantankerous curmudgeon.

Whatever, it’s my blog, deal with it.


Put Your Clothes On

I came across an interesting conversation on Facebook the other day, and it only came to my attention because it was started by an ex-client of mine (who’s also a trainer) who tagged me in it.

She posited this question:

“Curious, are you more or less likely to hire a trainer if they post pictures of themselves with their shirts off or in a bikini?”

Now, don’t get me wrong: I understand why someone who’s in the health/fitness industry would feel it necessary to market themselves by showcasing their, shall we say…assets.

HA – see what I just did there?

I do feel there’s a time a place for it, and I do feel there’s little harm in the occasional “look at me, I’m sexy AF, and my pecs can cut diamonds” photo op.

It’s not lost on me that a significant part of a trainer’s job is to look the part.

I mean, if someone’s going to dedicate their life to training 4-5x per week, taking spin classes “for fun,” and crushing kale & avocado smoothies that taste like algae being blown through a whale’s rectum, you better be sure as shit they’ve reserved the right to showoff the fruits of their labor.

But even then I feel there’s a spectrum of acceptable instances for someone to do so.

One thing to consider is if they’re a competitive bodybuilder, figure athlete, or even model. If that’s the case then I can definitely see a scenario where they’re allowed a bit more leeway.

The ratio of shirtless to cute cat pics should likely be bit more skewed to the former.

However, most fitness professionals aren’t competitive bodybuilders, figure athletes, or models. And, while I recognize my age (42) likely plays into my thought process, I do feel it’s in most everyone’s interests to keep their clothes on more often than not.

Reading through the bulk of people’s answers in the Facebook thread mentioned above, a vast majority mentioned they’d be less likely to hire a trainer who went out of his or her’s way to routinely pose with their clothes off.

Answered ranged from “it comes across as too self-absorbed” to “unprofessional” to “intimidating and that they might be too judgmental of my appearance.”

My former client even chimed in with the following:

“I’ve never once seen Tony G pose with his shirt off for a promotional or marketing piece, and he has one of the best physiques I’ve ever seen.2And what prompted this question to my Facebook friends is an inundation of trainers posting promotional and marketing pieces with their shirts off.

I always wonder how that resonates with the average Joe?”

I’m sure for some people it motivates them.

And that’s great.

But I think for the vast majority of people it sets an unrealistic expectation. And, to speak candidly, from a business standpoint, I have a hard time believing it helps to exponentially increase one’s bottom line.

And before anyone fires back with “well, Tony, my business targets people interested in FAT LOSS or people who want to look better naked, what am I supposed to do: fill my feed with pictures of me attending a turtleneck party?

No, that’s not what I’m saying.

What I’m Saying Is This: Looking the part is one piece of the fitness business puzzle. But it’s not the only piece. Most clients are going to be more interested in training with you long-term because you’re not an asshole, not because your delts  look great using the Perpetua filter.

What’s more, as my friend from above stated herself:

“As a trainer, it’s going to stick with your clients more if you teach them that the journey is less about how they look at all times and more about how they feel about themselves.”

Fitness shouldn’t be centered around one’s ability to showcase six-pack abs in an effort to garner likes (and creepy followers) on Instagram. It should be about helping as many people, from all shapes and sizes and backgrounds as possible.

For some niche markets, I understand that this train of thought won’t resonate and that posting an incessant number of pictures of yourself with your shirt off (or in minimal clothing) does bode in your favor and helps to grow your business. This isn’t meant to come across as confrontational or that what decisions you make to run YOUR business is wrong.

I suspect, though, that most of you reading will have enough common sense and wherewithal to separate that from my larger point.

Which is……

It’s not necessary or mandatory to be successful.

For the bulk of potential clients out there posting shirtless pictures for promotional purposes likely won’t work, it likely won’t resonate, and it likely won’t be relatable. Rather, the better business approach will be to go out of your way to showcase your content, expertise, and knowledge instead. How can you help people? What separates you from the masses?

I doubt it’s your bicep peak.

Maybe you have a unique pull-up drill progression you’ve found successful? Maybe you have a lot of success working with people dealing with low back pain? Maybe you do have an adorable cat?

Highlight that, please…;o)

The post One Simple Piece of Advice For Fitness Pros to Consider in 2019: Put Your Clothes On appeared first on Tony Gentilcore.

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Top 5 Lessons I've Learned as a Coach - Thu, 01/03/2019 - 13:51
I've been really blessed to be around some great leaders who taught me these lessons. I wouldn't be the man and coach I am today without them.
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Rise Out of the Ashes - Thu, 01/03/2019 - 12:17
If I can go through hell and back and find success and happiness, so can you. Rise up out of the ashes like a phoenix.
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Stuff to Check Out: New Years 2019 Edition - Thu, 01/03/2019 - 09:51

If you were anything like me, you spent New Years Eve at home and were in bed by 10. The life of a party animal, am I right?

Cool. Let’s dive right into the stuff.


Workshop Stuff

Even More Complete Shoulder & Hip Blueprint

Tony Gentilcore and I are continuing our new content series with dates in Philadelphia PA (April 27-28), Edmonton AB Canada (May 25-26), Sydney Australia (July 13-14), and even better, all events are available for early bird rates and continuing education credits.

Click HERE for more info


Social Media Stuff

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Squatting with your knees past your toes won't make your knees explode.a weak VMO doesn't cause patellar tracking…

Posted by Dean Somerset on Wednesday, December 12, 2018

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I still don’t understand the level of gritting needed to convince people to put oil or butter in their coffee as a means to lose weight. But here we are.

A post shared by Dean somerset (@dsomerset1) on Nov 2, 2018 at 5:53am PDT


Other Stuff

Muscle & Strength Pyramids

This is a really cool resource with a TON of scientific research, real-world applications, and actionable steps any reader can use to get more from their training and nutrition, immediately. Authored by Dr. Eric Helms, Andy Morgan, and Andrea Valdez, this resource should be a must-have on any trainer, nutritionist, or exercise fanatic’s digital bookshelves. You can also select either the training pyramid, the nutrition pyramid, or both.

Click HERE for more info


Pain Free Performance podcast – Landon Poburan

I had the chance to sit down and discuss training, injuries, and life in the frozen tundra of Edmonton with a fellow Edmontonian, Landon Poburan.

Click HERE to listen to more


Evolve Strength Will Kill Your Boring Gym – Xenia Kavoun

This was a pretty interesting read, as it was about the gym I train at, and from the point of view of the consumer, not simply marketing drivel from someone who thinks they know what a consumer would want.

Click HERE to read more


Your Hips Don’t Go Out Of Place – Barbell Rehab

This was an awesome piece that goes into some of the anatomical elements that may or may not contribute to a hip “going out.” It’s sort of like a slipped disc, which is somewhat non-specific, and likely to not ever happen in reality.

Click HERE to read more


Alright you bunch of hooligans, stop curling in the squat rack, spitting in the garbage, and unlace the construction boots you’re wearing into the gym, and give these stuffs a look. Enjoy!

The post Stuff to Check Out: New Years 2019 Edition appeared first on

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Cressey Sports Performance Hooded Sweatshirts Now Available! - Wed, 01/02/2019 - 17:31

To kick off the new year, we're excited to announce that we just did a production run of a new Cressey Sports Performance Hooded Sweatshirt design:

Each hooded sweatshirt is $44.99 + S&H. When you add one to your cart, please just type your size in the comments section (Small, Medium, Large, XL, and XXL are available). CLICK HERE to order.

These usually sell very quickly, so don’t delay if you’re interested in picking one up. Enjoy!

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How to Build an Athlete's Grip Strength - Wed, 01/02/2019 - 16:41
I especially like it when I see an individual doing wrist curls behind the back with a barbell. I love those moments. My reaction anymore is a smile and a little shake of the head while I move on.
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Solve the Progression Code with Axiomatic Strength Training - Wed, 01/02/2019 - 16:26
Once you learn how to activate muscles effectively, you'll always see some progress in your training. Start here with the basics of axiomatic conditions.
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Be Like Water: The Importance of Being Flexible Without Losing Sight of Your Goal or Your Identity - Wed, 01/02/2019 - 10:25

I had every intention of starting off the new year with some witty, yet informative prose. One my goals for 2019 is to get back on track with more consistent writing.

Lets do this….

As it happens, my kid got Hand, Foot, & Mouth last week and of course, promptly passed it on to me. I got hammered with a fever over the weekend, and currently my feet feel like I’m walking over hot coals and my hands look like they had sex with a cucumber.

I mean, they’re not green or anything (that would be weird), but they do have bumps all over them which is super attractive.

Nonetheless, sick kid + sick Dad = not in the mood to write about undulated periodization, scapular humeral rhythm, or, I don’t know, favorite crayon colors.

Huge thanks to regular contributor, Dr. Nicholas Licameli, for pinch writing for me today.

Copyright: somchaij / 123RF Stock Photo

Be Like Water

I admire water.

It’s truly an amazing substance for many reasons. It can heal, it can hurt. It can clean, it can contaminate. It can cause frostbite, it can cause a burn. It can flood your basement or it can fill the family swimming pool. It can bring life and it can take life…

What I admire most about water is its ability to change without losing or compromising its true identity. Water can change shape, size, temperature, and even alter its own state of matter, depending on the environment it finds itself in at a particular time.

It is able to change without compromising what it is at its core: water.

“Don’t get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” – Bruce Lee

One may say that water is “flexible.”

The famous Bruce Lee quote above speaks to the importance of being like water and having the ability to conform to whatever container we find ourselves in at a particular moment in time. I’m no martial arts expert by any stretch of the imagination, but this is how Bruce Lee went about his training, fighting, and life.

He was fluid, shapeless, adaptable…he was like water.

It is important to understand that this does not mean we should change who we are depending on the external environment or the group of people we happen to be with.


Stay true to who you are at your core, but be flexible and adaptable. If water is poured into a Gatorade bottle, it does not change itself into Gatorade and try to be something that it’s not. No, not water. Water manages to conform to the unique curves of the bottle, while staying true to itself and remaining, well, water!

Fitness and nutrition often times involve overcoming adversity in order to stick to a plan or routine.

Those plans are often challenged by things like unexpected overtime coverage at work, a sudden leak in the basement, a family illness, a surprise snowstorm that hits and requires shoveling, holidays, the gym opens four hours late because the 17 year old juice bar barista is hungover and overslept…the list goes on.

Are these things going to cause you stress? Or, do you find a way to be fluid and work around them? It is at these times that we need to be like water.


Here’s an example.

You go to the gym with the following plan in your mind: Start with the barbell bench press (must be Monday, Bro), followed by the barbell squat, then some cable curls, and finish up with abs and cardio.

You enter the gym, Eye of The Tiger and Linkin Park blasting through your headphones, ready to raise some hell when all of a sudden…the bench is taken by a group of high school kids taking selfies, someone is curling in the squat rack, and the cable station is taken by that old guy who walks around the locker room completely naked (my eyes can’t unsee some things…).

Now what?

The whole plan is ruined!

Is this going to derail you, kill your momentum and enthusiasm, and throw your whole workout for a loop? Or, do you conform to the container you happened to be poured into? As previously mentioned, do not change the core. Keep the goal the goal and keep the plan the plan, just adapt it.

An example of excessive flexibility and changing at the core would be completely changing the body parts trained or bailing on the entire workout. Properly adapting and being like water could involve substituting the barbell bench press for a dumbbell bench press or Smith machine squats for barbell squats, or dumbbell curls for cable curls.


If you always have an apple at breakfast, but your wife ate the last one without you knowing, is your whole day going to be thrown off kilter? Or will you be able to conform to the current container you find yourself in and have something with similar macronutrients such as an orange, a pear, or some oatmeal instead?

Note From TG: Means for a divorce if you ask me.

Life isn’t perfect.

Life isn’t consistent.

Since the beginning of life on this planet, adaptability has been an evolutionary staple.

Adapt or die, as the saying goes.

Sometimes you have this plan, this perfect step-by-step plan, but the present circumstances do not allow it to be carried out as planned. In these instances, you must be like water, adapt, and work around what the world gives you. Again, that does not mean you should change the entire plan or change who you are depending on the external environment. Always keep the goal the goal, the plan the plan, and stay true to who you are. You can’t control everything so if you find yourself being poured from a perfectly symmetrical drinking glass into an abnormally shaped bottle, stay focused, roll with the punches, be fluid, be flexible, and be like water.

About the Author

Nicholas M. Licameli, PT, DPT

Doctor of Physical Therapy / Pro Natural Bodybuilder

Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy just act as mediums for carrying out that cause. Love. Passion. Respect. Humility.   Never an expert. Always a student. Love your journey.

Youtube: HERE

Instagram: HERE

Facebook: HERE

The post Be Like Water: The Importance of Being Flexible Without Losing Sight of Your Goal or Your Identity appeared first on Tony Gentilcore.

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Garrett’s A.I. Coaching Log #3 - Wed, 01/02/2019 - 09:10

Former IPF World Record Holder Garrett Blevins updates you on his training in the Juggernaut A.I. System.

The post Garrett’s A.I. Coaching Log #3 appeared first on Juggernaut Training Systems.

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Pitching Mechanics: What to Make of an Open Landing Position - Tue, 01/01/2019 - 18:20

After my recent presentation at Pitchapalooza in Nashville, I received the following question from a college coach who was in attendance:

Q: "My question revolves around pitchers landing with an open foot position. From your experience and from a biomechanical standpoint what have you seen regarding this landing/stride position in regards to why it occurs and how you have gone about correcting it? And, how have you seen it impact knee and back health. My experience has been that there is either some underlying knee or back history, or something is about to occur. In the recruiting process, I've spoken with several coaches and scouts who won’t consider someone who has this issue (open foot strike) regardless of velocity, due to concerns over long term health."

A: This answer can go in a lot of directions, so I decided to film a video:

In terms of a real-world example, take a look at Cressey Sports Performance athlete and Astros pitcher, Josh James. Josh has a slightly more retroverted hips presentation, and you can see that he lands a bit open. This is his normal alignment and he controls his body well, so it works for him (to the tune of consistent 100mph+ velocity).

More often that not, though, the pitchers who are winding up in this open foot position are getting there because of mechanical faults or physical limitations.

It's imperative to have a thorough assessment process for pitchers; you never want to try to take a mechanical fix to a movement problem.
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Possible Trends for 2019 - Tue, 01/01/2019 - 11:44

It’s a new year, which means people are making plans to do big things and lead better lives. In the fitness industry, that means ramping up marketing of every possible workout plan, diet, coaching sale, and whatever else people could do to help capitalize on that fresh motivation to get fit and have fun in the gym.

Just like last year. And the year before that. And the year before that.

Today’s post isn’t going to talk about any of that, but stuff that I think will likely happen across the industry, more so from just observing trends and where things seem to be going versus any bold crystal ball type predictions.

I see gainz in your future.


#1: A Social Media ReBoot

This past year saw a big microscope put on social media sites like Facebook and Twitter in terms of how they protect personal information, privacy, and what kind of content they’ll tolerate versus ban. Additionally, there were some algorithm changes on public and business pages on Facebook that throttled content view unless posts were boosted, making it a less effective method of sharing content than others. Instagram included stories and IGTV in an attempt to suffocate other sites like Snapchat and Youtube, the results of which may be mixed.

The big effect from this is that people are changing how they interact on social media. It’s no longer enough to just share a post or web link on Facebook and expect it to reach a broad audience. People will be changing their social preferences, the sites will change their algorithms, and everyone will be left trying to figure out how to reach their audiences.

Instagram seems to be the preferred medium for a lot of people at the moment, which is great, but if they ever change the algorithm or how they promote or share your content over others, it’s going to have a big effect again, and then it’s on to the next site.

A downside to this is that a lot of the amazing content being shared on social media sites isn’t indexed for search functions, meaning if someone goes on to Google and types in a search, they likely won’t find the specific info a trainer is putting out as they index social posts quite low.

This brings me to point number 2.


#2: A Return To Blogging

Blogs and personal/business websites give a couple of very specific and highly valuable benefits over a social media account:

  1. Ability to develop an email list – If someone follows you on social media, the odds of them seeing a post you put up is around 3-5%. If someone signs up for your newsletter, the odds of them seeing your email is close to if not 100%.
  2. You can embed links much easier, and direct traffic away from the posts to other sites with considerably less pushback than from a social network. This makes it easier to produce digital sales, show options for secondary services, and promote similar services to the content you’re producing.
  3. Indexed content – you can do a Google search on my name and any training topic, and if I’ve written about it, you’ll find a result from it. in fact, if you do an image search for “women’s adductor machine,” yours truly is still ranked in the #4 position 5 years later.

I bet you’re proud of your boy, right mom?

I don’t mean that social sites like Instagram will die away, but I just see more people coming back to a proven platform with a higher rate of engagement from their audiences, plus easier marketability and monetization. It would be very beneficial for any person on a social site dedicated to producing great content, infographics, or video content to also put that content on a blog so it can reap the benefits listed above. It may take an additional 5-10 minutes of work to cross-post, but the payoff would be worth the effort.


#3: A Return to In-Person Coaching

In the past 10 years, there’s been a massive rise in a portion of the fitness industry that didn’t even exist a generation ago: online coaching. This is a great option to give trainers access to a global market versus just relying on a local geography, removes them from potential local economic factors, and makes their “office” fairly borderless.

I’ve used online coaching to work with a broad spectrum of people all over the world, and it definitely gives some economic benefits and freedoms, but also comes with a bit of an undiscussed price.

One of the big benefits of coaching people in person is actually socializing and meeting with people, you know, in person. Not through a computer screen, keyboard, or mouse click. There’s no replacement that you could find in online coaching for a heartfelt high five or hands on real-time coaching, so while online coaching provides some very specific benefits, in person coaching provides others.

I’ve seen a trend where people who had very successful online businesses have started either opening their own gyms, returned to working with real life people more regularly, or are in some way doing more face to face training with clients than previously, and I think that’s something we’ll see more commonly in the coming year.

The development of a hybrid training business is likely to be taking a bigger shift than an either/or concept of in person or online exclusively. More trainers will use in-person with online making up a portion of their revenue. The size of that portion depends on them and their business model, but I see it becoming more prevalent.

This can give some really great benefits as the use of online platforms can benefit in-person clients through access to apps, online resources, etc, and give clients who may not be able to work with someone in-person any more (finances, moving, logistics of work, etc) a chance to continue working with their favourite trainer.


#4: More Celebrity BS, Detoxes, and Unsupported Advice. But With More Scrutiny

Wraps, detoxes, cleanses, and unsupported opinions and sales pitches will continue, because snake oil still sells. The good news is there are way more highly educated people pushing back with a combination of facts and charisma to help make a claim against such things. Fighting the war against pseudoscience takes a blend of Albert Einstein and P.T. Barnum, and there are more of these kinds of people out there than at any other time I can remember, which means the pushback against the charlatans of the world is getting louder, more precise, and with a larger population behind them than at any time before. We’ll see more myths busted, learn more about what works, and push back harder against fear and junk science.


#5: More Technology

This could go with online training, but I’ve also seen a big advance in wearable and performance technology in the past few years. As one example, Velocity Based Training used to be exclusively the domain of high end Tendo units, but more options like PUSH bands and Bar Sensei sensors have made the technology easier to afford, and updated apps have made it considerably easier to include in a trainers programming, even in the average fitness enthusiasts own gym bags.

We’ll see a continued expansion on meaningful devices to measure a bunch of metrics that could be valuable to a training program, which will give a lot more depth to the benefits we see and ways we can manipulate the training variables to help produce a specific result, which is awesome.

I could see the next iteration being involving some form of AI to help guide future programming based on the convergence of these data points. A really heavy workout with some great bar speeds and a solid HRV with sleep score could use AI to help populate the next workout. Changes in body composition could automatically adjust a clients dietary outline, order their meals, and set up delivery. Combining this information with digital optical measurements of blood values to ensure the persons weight loss was as easy as possible, while also being as specifically monitored as possible.

These are just thoughts on possibilities, but hey, if you want to start putting these kinds of things into action, I’ll just take a finders fee of only 3% of gross revenues on any sales these ideas may lead to.


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Improve Your 1RM Squat with These Variations - Tue, 01/01/2019 - 08:04
It is great to get advice from friends across the country and hear what works for them. It is my hope that after reading this, the reader will pick up something to help them perform a better more powerful squat.
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Before You Social Media Shame Athletes' Poor Technique - Tue, 01/01/2019 - 08:00
All too often we sit back and make judgments through a keyboard in an instant rather than thinking that this is one moment of a program rather than the whole thing. I know that I have done this, too, earlier in my career (and on the wrong day, recently, too).
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