2.18.2025. Shut Up and Train
I'm all for the science of training. I like discussing exercise physiology and naming points of origin and insertion of muscle. I enjoy talking about the biomechanics of the techniques we use for various exercises, but there comes a time when we need to shut the fuck up and pick the weight up. Between podcasts, […]
2/17/2025 Your Laziness Is Destroying Your Future.
Choose better. Start now. Today's Training: Cycle: 30 mins Side Flex using the 45-degree back extension: 3x10x KB Jackson Abs: 3x10. Using a Smith Machine with your arms fully extended, sit up as high as you can with your feet up. Floor Press: 5x5x+10 lbs more than last week Incline Cable Fly: 3x12 DB Lateral […]
2.15.2025. Success
Success is the greatest middle finger of all time. Today's TrainingRun: 3.0 miles Dynamic Squat: 10x2 + chains Dynamic Deadlift: 10x1 + chains
2.14.2025 Mental Strength
Mental toughness or strength is a part of ourselves that needs progressive development. You aren’t the same person you were five years ago, and you won’t be the same person you are five years from now. That’s why you must develop your mental and emotional toughness with time. Our lives keep changing. The issues and […]
2.13.2025. When It Rains It Pours
California has "The Rainy" season, and we are in it! We don't even call for heavy rain; we call it "an upper atmospheric river" disturbance. (Aren't we fancy?) Regardless of what we call it, I felt compelled not to ride my bike as my daily commute and to start collecting animals of every kind by […]
2.12.2025 When You Don’t Care
When you don’t care what anyone thinks of you, you have reached a dangerously awesome level of freedom. Today's Training: Cycle: Commute Concept II Row: 10 mins steady followed by 10x15 second all-out sprint with a 45 second recovery GHR: Squat: 5x5x an additional 10 lbs more than the last time 45-degree Back Extension: 5x10 […]
2.11.2025 Three Steps To Attitude
I instituted the "Word of the Day" yesterday, and I don't know if it's a hit, but it entertains one of my training partners and me. Today's slogan is "Three Steps to Attitude". Every morning at Zero-Dark-Dark, people will come into the gym dragging their pillows and sleep-deprived attitude. The pillow isn't so bad, but […]
2.10.2025 Be A Hustler, Well-wisher, A Go-Getter.
The alternative is a miserable fuck with no moral fiber with nowhere to go. Saturday's Training: GHR: 100 reps Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 Reverse Hyper: 3x15 Today's Training: Run: 3 miles Cycle: Commute Suspended Knee to Elbow: 3x10 BOSU Sit-up: 100 reps Floor Press: 5x5. add 10 pounds more to the bar than […]
2.7.2025 Can’t Perform At A High Level?
Show up anyway. Doing something is still a thousand times better than not showing up at all. Today's Training Weighted BOSU Sit-up: 3x15 Kettlebell "X" Deadlifts: 3x10 Stand between two kettlebells. Squat down and pick the left side one up with the right hand then stand up. Squat back down and grab the one on […]
2.6.2025 Self-discipline
Self-discipline will improve every aspect of your life. Today's Training Run: 3 miles Stretch: A lot for a long. SMFR: Lax ball in the ass for sciatic relief Lat Pulldown: 4x8 DB Lateral Raise: 4x10 Low Cable Row (on wide handles): 4x8 C/S Rear Delt Raise: 4x10 (used kettlebells) 45-degree back extension: 4x10 Shrugs: 4x8x […]
2.5.2025 It’s Not Always About Being The Best
It’s about giving your best every time. Today's Training: Cycle: Commute Row: Concept II Ergometer 22 minutes w/ 10x15 second sprints and 45 sec. recoveries GHR: Hex Bar Deadlift: 5 RM followed by 4 more sets of 5 Reverse Hyper: 3x15 Cycle: Commute
2.4.2025 Obsession
Obsession beats talent every time. Today's Training Suspended Knees to Elbow: 3x12 Oblique Side Flex using the 45-degree back extension: 3x12 Floor Press 5 Rep w/ a PRE of 8 Flat DB Fly: 4x12 Stretcher Push-up: 3x43 DB Supine Tricep Extension: 3x100 Cable Tricep Pushdown: 3x25
2.3.2025 You’re Only As Old As The Friends You Call To Bail You Out
Keep a few rowdy buddies around. Who says mischief has an age limit? Today's Training: Run: 3 miles Cycle: Commute Lat Pulldown: 4x15 Low Cable Row: 4x15 C/S Row: 4x15 Straight Arm Pulldown: 4x15 Supinated Grip (Chin-up style) Lat Pulldown: 4x100. Go light and SQUEEZE the bicep to the forearm Cycle: Commute
2.1.2025. Dynamic Thinking
Occasionally, I'll move max effort and dynamic days around just to mess with people. Sometimes, we think that a dynamic day is an "easy" day because of the lighter weight we move. However, I ensure that as we escalate the weight to our working sets, we understand the WHYs of what we are doing. We […]
1.31.2025 You Can’t?
Whenever I was told that I couldn't do something physically, I refused to listen and gave everything I had to prove them wrong or test my will. Know that you can do the same thing. You can't? My ass... Today's Training: Cycle: Commute Concept II Row: 22 minutes Weighted BOSU Sit-ups: 3x12 Suspended Knees to […]
1.30.2025. "Ever Have One of Those Days?"
"It's just one of those days when you don't wanna wake upEverything is fucked, everybody sucksYou don't really know why, but you wanna justifyRippin' someone's head off". ~Limp Biskit The lyrics hit home today for just some reason. I can't explain it, even though the numbers were good for today's workout, there was just something […]
1.29.2025 Try Something New
An amateur built the ark, professionals built the Titanic Training: Run: 3 miles Fartlek Cycle: Commute DB Row: 4x12 Lat Pulldown: 4x12 Low Cable Row: 4x12 Straight Arm Pulldown: 4x12 Barbell Curl: 4x10 Hammer Curl: 4x10 Concentration Curl: 4x10 BOSU Sit-up: 125 Ab Wheel: 3x12 Cycle: Commute
1.28.2025 The Negative Mind
The negative mindset will never give you a positive life. Change your thinking, change your life. Training: Run: 3 miles (fast) Cycle: Commute (cold) Floor Press: 5 RM Cable Fly: 4x25 Push-ups: 100 reps in as few sets as possible JM Press: 5x15 Single Arm Mini Band Pushdown: 100 continuous reps Cycle: Commute (still cold)
1.27.2025 It Still Amazes Me
I have people that try to "get over" on me. Every day, I write the program on a whiteboard so people can then write it in their journals to keep track of not only what they did but also their progress and thoughts. Today's objective is "Strength/Endurance"; it is a beast of a workout without […]
1.24.2025 Rest Is Productive Too...
The best restoration is SLEEP! Try it. You might like it. Training Run: 3 miles-fast Cycle: Commute Stretch/Foam Roll/Mobility for shoulders an hips Lat Pulldown (Wide): 4x12 Bentover BB Row: 4x6 C/S Row: 4x12 Straight Arm Pulldown: 4x12 Foam Roll the lats Cable Tricep Pushdown super set w/ Cable Curl: 3x100 non-stop Cycle: Commute
1.23.2025. Your Strongest Muscle
Your strongest muscle and worst enemy is your mind. Train it well!!! Training Cycle: Commute Concept II Row: 20 minutes DB Front Raise: 4x12 Cable Fly: 4x12 Mini Band Pull apart: 4x15 Dynamic Bench: 10x3 Shrug: 4x6 (yeah, really heavy) Cycle: Commute
1.22.2025 We're Still Putting Out At This Moment
I haven't received word on the end date of our coaching logs. So, until I do, or when Elite stops taking my writing, I'll continue to conduct business as usual. "Shit is hard; do it anyway" ~ Me Training Cycle: Commute. Boy-o-boy was it cold. I know I'm preaching to the choir for many of […]
1.21.2025. Today I Woke Up Thinking About The Power Of Words
We seem to disregard that we have one of the most creative and destructive tools that exist, our words. Words can crush or heal. They can encourage or shame. They can shatter or create. They can incite violence or peace, hatred or love, harmony or discord. Words can make or break a man, they can […]
1.20.2025 Focus On Your Own
They don’t respect you at the bottom, ignore you in the middle, and hate you when you get on top. You’ll never have everyone’s approval, so it’s best to focus on your own. Training: Run: 3-mile Fartlek Cycle: Commute Suspended Knees to Elbow: 3x12 Cat/Camel: 2x10 45-degree back extension: 3x12 Prone Scorpions: 2x10 Hamstring/Sciatic Nerve […]
1.18.2025 Make The Day GREAT!
I have always been on an early morning cycle of sleep/awake times. I like to jest that I get more work done by mistake before the sun rises than most people plan to do all week. So when the weekend comes around I don't "sleep in". My eyes pop open at 2:00 AM and my […]
1.17.2025 Nothing But The Training Today...
I want to write something that inspires someone or give you a tip to help you bust through a plateau, but I've got too much on my plate today. My sincere apology! Today's Training: Run: 3-mile Fartlek Cycle: Commute BOSU Sit-ups: 125 reps 45-degree back extension: 2x12 Cat/Camel: 2x10 Bird dog: 2x10 Barbell Bentover Row: […]
1.16.2025 The Weight Isn’t Easier; You've Gotten Stronger.
In the gym, the weight isn’t easier to lift; you get stronger. In life, events aren’t easier to handle; you become better equipped. Today's Training: Cycle: Commute Concept II Row: 20 mins. Bird dogs: 2x10 Dead Bugs: 2x10 Horizontal Woodchops: 3x10 Dynamic Bench: 10x3 Incline Cable Fly: 3x12; 1xAMRAP Stretcher Push-ups: 3x40 DB Lateral Raise: […]
1.15.2025 Circus Tricks, Brofessors and I Wanna Be Somebody...
I spend about an hour every day on the internet. I like to read about what's new and improved in the Strength and Conditioning field, politics, and sports news. I'll spend another half hour or so, staying in touch with good friends and answering questions on Messenger or email. Perhaps it's that I'm looking for […]
1.14.2024 Be yourself
People don’t have to like you and you don’t have to care. Mental toughness or strength is a part of ourselves that needs progressive development. You aren’t the same person you were five years ago, and you won’t be the same person you are five years from now. That’s why you must develop your mental […]
1.13.2025 Life Is Short...
Break the rules. Forgive quickly. Live truly. Laugh uncontrollably, and never admit to knowing anything about the bodies in the backyard. Training: Cycle Concept II Row: 15 minutes. It was supposed to be 25 minutes, but I get paid to coach, not row, so when people come in and need the rowing erg, I get […]
1.11.2025. Rally Point
After the news that the "Coaching Blogs" were being eliminated, I received more personal messages than I ever thought of people who read my stuff asking "What am I supposed to do?" Well, I do live in "Silicon Valley" home of high-tech (of which I am a Neanderthal) that has an abundance of brilliant people, […]
1.10.2025. The End of an Era
Well, it seems that this is the end of an era. How appropriate that we do this on my birthday. EliteFTS HQ sent an email stating that we will no longer have the "Coaching Log" as it has lost some of its pizzazz and luster over the years. It saddens me as I am sure […]
1.9.2025 Yes, You CAN Train Without Straining...
Sometimes you get caught up in busting ass that you think you need to train at that continued ass-busting pace. There is some volume, then more volume, and finally, the volume is so high you can't hear your body screaming for just a good training session. You remember? The kind that doesn't make you feel […]
1.8.2024 Two,Four, and Eight Weeks
In two weeks, you'll feel it. In four weeks, you'll see it. In eight weeks, you'll hear all about it. Training: Cycle: It's not bad at all today. It's warm enough for shorts and a long-sleeve shirt with a nylon shell over it. Concept II Row: 22 minutes GHR: 3x10 "Frog" GHR:3x10 Max Effort Deadlift: […]
1.7.2025. I Haven’t Changed.
I’ve learned! Training: Run: Fast 3 miles. It was fast because I had an unbelievable tailwind. Wind gusts up to 30 mph. When I turned around to head back home, they died just enough. Cycle: As I got ready to head into the gym, the winds picked back up and now (luckily) they were once […]
1.6.2025 Getting Older
As you get older three things happen. The first is your memory goes, and I can’t remember the other two… I was pretty psyched to hear one of my participants has lost 60 lbs since she began last year at this time. Do the work, and reap the benefits. She has stayed disciplined with her […]
1.4.2025 10 Reasons You’re Not Achieving Your Goals
Here we are, day 4 and some folks are already floundering on their "New Year/New Me" bullshit. Why? Perhaps they (or you) are failing in one of these areas. Fix these things before you drop out of the gym you just paid a shit ton of money to join. Remember: Adjust, Adapt, Add weight or […]
1.3.2025. My Twenty Minute Rule
During the flu and cold season, people get sick. I have never made it an issue, even during the Covid fiasco, to make people stay home. However, for the sake of those around you, I have told people "If you don't feel well, stay home and rest. No one wants your disease". But how do […]
1.2.2025. You're Hated...
Train like it! Training: Cycle Concept II Row: 20 mins BOSU Sit-ups: 100 reps Ab Wheel from the standing position: 3x10 Flutter Kicks: 3x20 Cable Rear Delt: 4x20 super set w/ Cable Crossover: 4x20 DB Lateral Raise: 4x10 super set w/ DB Chest Press: 4x10 Dynamic Bench: 10x3 Dynamic OHP: 10x3 Cycle
1.1.2025. Happy New Year Still The Same Old Me
Today's Training: Hike: 2.5 hours with a vertical climb of almost 1000 ft This was a lot harder than I remember. Perhaps because I did this climb over a decade ago. Note* I will have to do this more often so I don't feel as horrible as I do now. hahaha GHR: 3x10 "Frog" GHR's: […]
12.31.2024 Take A Chance This New Year
"Be always at war with your vices, at peace with your neighbors, and let each new year find you a better person." – Benjamin Franklin Today's Training: Cycle Row: Concept II for 20 minutes Floor Press: 5 RM. Each rep will be held for a five-count isometric contraction at the top. Isometric Floor Press: At […]
12.30.2024 Last Year’s Words
“For last year’s words belong to last year’s language. And next year’s words await another voice.” – T.S. Eliot Today's Training: Cycle: Commute Concept II Row: 20 minutes GHR: 5x12 Cable Pull-Throughs: 5x12 Dynamic Effort Squat: 10x2 Dynamic Deadlift: 10x1 Cycle: Commute
12.24.2024 Merry Christmas and Happy Hanukkah
There is always something special about Christmas Eve and the people who come to the gym. Everyone is in the spirit, they all get after the session knowing that the rest of the day and this evening are going to be quiet and reserved. Lots of mirth and laughter! Good times. Today's Training: Run: Fartlek […]
12.23.2024 Now That the End of The Year Is Near...
I wonder how many people wish they didn't give up on themselves after they said, "2024 a New Year, A New Me" ??? I also wonder how many will lie to themselves again this upcoming year. Today's Training: Cycle: Commute. It started alright, but the rain came down pretty darn hard when I got to […]
12.22.2024. Sunday/Runday?
Today's Training: Yup, you guessed it. Last night was a late night (for me) as a few friends had a get-together to celebrate Christmas and the Holidays. When that 9:00 PM hour strikes, I turn into a pumpkin. It just happens, my legs shrivel, my arms fall off, I turn a lush shade of orange, […]
12.21.2024
Today's Training: Run: Fartlek 3 miles. These are getting more fun every time I do them. Run when you are ready, slow down and jog a bit, walk if needed, and then when the urge hits, SPRINT! The average of all the different types of locomotion is roughly an 8:30 mile. Not bad... GHR: 5x12 […]
12.20.2024 Listen, Smile, Agree
Then do whatever you were gonna do anyway. Today's Training: Cycle: Commute Weighted BOSU Sit-ups: 3x10 Woodchops: 3x10 Negative Chins: 3x3 Negative Dips: 3x5 DB Supine Tricep Extension/ Super Set w/ DB Hammer Curl: 3x100 non-stop reps Concept II Row: 20 mins. Cycle: Commute
12.19.2024. Do Things At Your Own Pace.
Life is not a race. Resist the temptation to compare your progress or achievements with those of others. You have to trust the timing of your life and embrace the journey. Every step forward brings you closer to your goal. Today's Training: Run: Fartlek 3 miles Cycle: Commute Machine Row: I used a "Selectorized" machine […]
12.18.2024 Everyday You Need To Do Something That Sucks
Every day, to keep things in check, I need to humble myself by doing something that is a bit uncomfortable. Although I live in California and it is never below zero, I take an ice-cold shower outside regardless of the temperature or forecast. I also commute via a bicycle back and forth between my gym […]
12.17.2024. Negative Accentuate Training Today
What that means is to accelerate the weight (concentric or the shortening of the muscle belly), Hold the contraction for a three to five count, and then return the weight (deceleration or the lengthening of the muscle) super slow! Concentric is the weakest of contractions, Static is the middle, and Eccentric is the strongest of […]
12.16.2024. Real Tough Day for Me
I got exactly one-half hour of sleep last night. I tossed and turned and said, "The heck with it." I got up and took my dogs for the run at 1:45 AM. Then, because I was so amped up, I got to the gym to row. Following the conditioning I then went ahead and implemented […]
12.13.2024 Never Let Your Best Friends Get Lonely
Keep disturbing them. Today's Training: Run: 3 miles. (FAST) Concept II Row: 20 mins Seated Reach for the Ceiling Stretch: 3x30 seconds. From the seated position, reach over your head and attempt to touch the ceiling above you by elongating your spine and extending your chest and ribs upward. My verbal cues are "Separate each […]
12.12.2024 We All Have The Power To Be GREAT
"Life is going to get hard sometimes. So get the fuck up and get your shit together. You're either an ocean or a puddle. People walk through puddles like they're nothing. Oceans fucking destroy cities." Today's Training: Run: Fartlek 3 miles Concept II Row: 20 minutes BOSU Sit-up: 100 reps Weighted Side Flex using the […]
12.11.2024 Stay Hopeful
You never know what tomorrow may bring. Today's Training: Cycle: Commute Concept II Row: 25 mins GHR: 5x12 Dynamic Squat: 10x2x55% + 5x5x50% Dynamic Deadlift: 10x1x50% Cycle: Commute
12.10.2024 "Walk Like A King"
"Walk like a king or walk like you don’t care who the king is. By walking tall and exuding confidence, you establish yourself as a force to be reckoned with, irrespective of external circumstances." Today's Training: Run: FAST 3 miles. Not fast enough to score a 100 on the Marine Corps PFT, but it was […]
12.9.2024 Sometimes You Need To Risk It All
Don’t be afraid to step out of your comfort zone and pursue paths others may not understand or support. Trust your intuition, and have the courage to follow where it leads. Sometimes, the most rewarding achievements come from daring to chase your goals with unwavering determination and conviction. I like to call it "reckless abandon […]
12.6.2024
Today's Training: Run: 4 miles. Slow and steady There is no cycle today. I left my reflective vest in the gym, and there is no way I will ride in the dark on without it. Even though I am lit up like the Starship Enterprise, the ability of a California driver is somewhere between "shit […]
12.5.2024. When You Don't Pay Attention
As we approach the end of the year, I remind myself that it's almost time to evaluate my program's progress and the people in it. When implementing the program at the beginning of the year, I pay attention to the "TYPES" of people in it, and how each person is coached. What does that mean? […]
12.4.2024 Life Is Not Easy
That is the simple truth, and because it's not easy, YOU HAVE TO BE STRONG! "Nothing wrong with being strong" ~ Ed Coan Today's Training: Cycle: Commute Ab Wheel: 3x12 BOSU Sit-up:100 reps GHR: 5x12 Dynamic Squat: 10x2 24" Box Jumps: 10x2 Calf Raises: 2x100. Leg Curl: 4x15 Cycle: Commute