Strength & Conditioning Coach, CSCS 📍Plano, TX Online Coaching Request Form 👇
Joined August 2014
- Tweets297
- Following97
- Followers63
- Likes10
Leadership Lesson:
Your growth as a leader must exceed that of your staff. Otherwise, your growth cannot become their growth
Athletes need 3 things:
1. Someone to believe in them
2. Someone to hold them accountable
3. Someone to show them the way
Strength and conditioning is just a medium for me. I care about the person well before I care about the sets and reps. It’s a conduit for helping others achieve their full potential in sports, in Christ, or in life.
The toughest part of leadership is that you don’t get to pick the lessons—you learn them as they come. You have to adapt to complex situations, and you won’t always get it right. The lessons choose you, but what truly matters is how you respond.
Athlete mindset I observe too often:
“I can only do 4 of these. I absolutely suck at these.”
“You know that’s an advanced exercise right?”
“Oh… I guess so.”
Just because you’re struggling, doesn’t mean you’re weak.
The small adjustments you make in a strength program each week are some of the most underrated strategies in human performance—especially in-season. Beat up from a tournament? Don’t skip. Instead, foam roll, stretch, bike, and do 2 sets of your lift instead of 3-4.
Random Sunday Note:
Shoulder mobility isn’t important until you try to put sunscreen on your back by yourself….
Guys, I’m talking to you haha…
Random Sunday Quote:
“For those of us who desire to follow Jesus, here is the reality we must turn and face: If we’re not being intentionally formed by Jesus himself, then it’s highly likely we are being unintentionally formed by someone or something else.”
- John Mark Comer
🌟 Question of the Day 🌟
Why do we constantly weigh the costs against the growth when pursuing big challenges or goals in life? 🤔 #QOTD #personaldevelopment #growthmindset"
One of my favorite apartment gym workouts — Mini Murph:
• 1 Mile Run
• 20 minute AMRAP
- 5 Pullups
- 10 Pushups
- 15 Squats
• 1 Mile Run
Greatest quote I’ve heard in a while:
“The tongue, and what you say to yourself are like to rutter of your mind.”
- Coach Dwain Bradshaw
Fitness is not just the ability to do amazing feats of fitness or work at one point in time (aka I used to bench 350)… but rather the ability to display that work, effort, or intensity throughout a lifetime.
Training injuries can often be avoided by building up ACUTE workload. This creates a chronic adaptation to the imposed demand.
Therefore, just like in training, if you want to improve something in life, have you accumulated the acute volume for improvement of that thing?
Program Design for Athletes:
🏋🏻♂️Lifting heavy on 1 leg & 2?
🧨Improving power output?
🦿Jumping & Plyometrics 1 leg & 2?
🏃 Sprinting maximally? 2x/week?
👨🏫 Exercises simple to teach? Teaching tiers developed?
❌ What should I change, or keep?
🧈Emphasize smooth logistics?
Controversial idea or not….
I improve max velocity, I probably improve every other physical or coordinative quality.
Tell me I’m wrong.
Two types of people in the world:
- People that match their socks and pair matching socks together
- People that throw random socks in a sock drawer and grab whatever
One of my all-time favorite lifting methods…
Swipe to see how you can make it even better…
👉👉👉👉👉👉👉👉👉👉👉👉👉
Sample Session #2:
Front Squat Waves: 4-3-2-4-3-2
• 1st Wave (4-3-2)
— pair w/ Seated Box Jumps 3x5
— pair w/ Dumbbell Row - 1A 3 x 6ea
• 2nd Wave (4-3-2)
— pair w/ Pallof Press Band 3x8ea
— pair w/ Glute Bridge March 3x10ea
Sample session # 1:
Barbell or Dumbbell Bench Press Waves: 7-5-3-7-5-3
• 1st Wave (7-5-3)
— pair w/ KB Swing 3 x 10
— pair w/ Band Pullaparts 3x10
• 2nd Wave (7-5-3)
— pair w/ Ab Wheel Rollouts 3x10
— pair w/ TRX Ys 3x10