Landmine: The Most Versitle Tool That Needs To Be In Your Program

The beauty of sports is that no matter which one you choose, each involves tens of thousands of different steps, movements, and motions transmitted from the brain, through neural pathways to the muscles; intricate and complex in nature, to be performed every game or practice. Regardless of how different those movements may be from sport to…

The Importance of Eccentric Training In Your Program

No two ways around it, the gym tends to be a lot of monkey see monkey do. Many see exercises done by others or through various instagram “trainers” and tend to want to mimic that. Not that this is all bad, I am all for going out of your comfort zone and trying something new….

Increasing Time Under Tension: Cluster Sets

One of my favorite principles I have picked up in my journey is the concept of “time under tension.” I’m sure, as this is only the second post in a rather premature diary, that those words will be a reoccurring theme through this blog. Duration of stimulus and amount of tension throughout the movement are crucial…

How To Increase Core Strength Through Stability Work

In sports, maintaing control, balance, and stability of your trunk is often crucial to performance. The ability to quickly react and change directions is something that can separate athletes by a split second, and in most sports, those split seconds are what wins games. But in order to control your trunk through a vast range…

Back Squat vs. Front squat: which one should you choose?

Squats have been one of the most popular, and when done correctly, most beneficial movement in any training facility you go in. As there are many variations of the squat, for the purpose of this article, the focus will be on front squats vs. back squats, and the pros and cons of both. Which one is…

Why Your Program Needs To Focus More On Hamstrings

In nearly every single sport, and in the flow of our daily lives, the legs are responsible for generating a large portion of the power no matter what our movement of choice is. Two of the major muscle groups involved in the functioning of the leg are the quadriceps and hamstrings. The quad is responsible for…

Ballistic vs. Plyometric exercise: why athletes need both

A key principle in my philosophy as a strength & conditioning coach is based on ballistic and plyometric training.  Both utilize the stretch shortening cycle (image to the right), which is an eccentric contraction (lengthening of a muscle) followed by an immediate concentric contraction (shortening of a muscle). If implemented appropriately, these serve as key elements in improving athletic…

Example of a 3 Phase Summer Program: D1 Men’s Lacrosse

Growing up I was never around lacrosse. It was completely foreign to me once I got to college. We just did not have the opportunity to play in the surrounding area therefore I was completely unfamiliar with the sport. At Harvard, my final assignment was to make a 3-phase program for the Men’s Lacrosse team….

How Assessments Can Make You A Better Athlete

No matter the sport, each one has it’s own bag of movements and requirements for each athlete. Some movements are more complex than others, but all require constant exposure and practice to master. Because high-level athletes perform their sport and these required movements day in and day out, they develop tendencies from practicing their sport….

The Movement Your Leg Routine Is Missing

Very little in life or sports happens with two feet on the ground. You do almost everything athletic in a split stance, or by pushing off one leg from a parallel stance. Walking is a simple case of single leg movement. As a strength coach it is your job to be as functional in your training regimen…

The Most Beneficial Core Exercise You’re Neglecting

I want you to run me through your average day real quick. Not in the gym, I am talking your every day activities. So you wake up, eat breakfast sitting. Drive to work sitting, just to only sit at work all day, until you head to the car to sit in traffic in hopes you…

How addressing mobility can lead to a better athlete

As a strength coach, besides injury prevention, maximizing the athlete’s potential is top priority. To this day, one of the most important pieces of information I have picked up is this: LESS IS MORE.  Far too often in the weight room, whether dealing with high level athletes or an average Joe, the focus is on…