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
12.3.2024
For the past few evenings, I've had a hard time staying asleep. I'm not sure what's going on, but I never waste time, so I get up and start my day. Today's start was 1:58 AM with the Fartlek 3 miler. Groggy? Yes, but still had a decent run. Breakfast and the bike commute were […]
12.2.2024 Just the Training For Today.
I have a lot on my plate today. Today's Training: Run: Fartlek 3 miles Cycle: Commute Ab Wheel: 3x12 Cat/Camel: 3x10 Bird dog: 2x10 Rice Paddie Squat: 2x30 seconds Decline DB Chest Press: 8 RM Dynamic Incline Bench Press: 5x5 Dynamic Decline Smith Bench: 5x6 DB Lateral Raise: 4x12 super set with Single Arm Mini […]
11.30.2024 Everything That Annoys Me Teaches Me...
Whenever I get annoyed and ready to snap, I stop and think, "What am I being taught?" And the answer is always the same, I'm being taught how to be patient. Boy oh boy, based on the frequency of my annoyance, I need to learn a whole lot more about tolerance. Perseverance and endurance have […]
11.29.2024. "You Can't Outtrain a Shitty Diet".
That was just an attention grabber since it was the day after Thanksgiving. Everyone who knows me knows how much I loathe wearing shoes. Over more than a decade, I have turned my feet into prehistoric-looking appendages. I've been barefoot before "Barefoot" was cool. (Yes, I am that old you silly bastards) This is not […]
11.28.2024. Thanksgiving!
For most holidays, I will have one training session. I like to build "Community" with the trainees. You know, the people who train at 4:30 AM never get to see the folks who come in at 8:00, so it's good to put faces with the names on the board. I get pretty creative (and downright […]
11.27.2024 Embrace Your Individuality and Uniqueness
Some people will hate you because you’re different and not necessarily correct. Embrace your individuality and uniqueness. Stay true to yourself and your values, refusing to conform to societal expectations or others’ standards. Today's Training: Cycle: Commute Ab Wheel: 3x12 Rice Paddie Squat: 2x30 seconds. Heels down on the floor, knees out, Hemorrhoids scraping the […]
11.26.2024 Taking Consistent Action Fosters Momentum
Even if you can’t perform at a high level, showing up and doing something is still a thousand times better than not showing up at all. Today's Training: Cycle: Commute Concept II Row: 20 mins Tricep Rope Pushdown: 4x12 super set w/ Cable Curl: 4x8 Overhead Tricep Push OUTs: 4x12 super set w/ DB Curl: […]
11.25.2024 Before Becoming An Overnight Success, You Must Be An Everyday...
Instead of fixating on immediate outcomes, embrace the journey of consistent hard work and dedication. Prioritize daily tasks, and set achievable goals. Simple Today's Training: No Cycle: Raining like I should have collected two of every animal Concept II Rowing Erg: 20 minutes DB Row: 4x12 Straight Arm Pulldown: 4x10 C/S Row: Keeping the elbows […]
11.22.2024 Walk Like A King Or Walk Like You Don’t Care Who The King Is
Walk tall and exude confidence, you will then establish yourself as a force to be reckoned with. Today's Training: Single Arm Supinated Pulldown: 4x10 2" Below Parallel Anderson Squat: 3 RM
11.21.2024. Train Like a Predator
I was giving this idea (theory)considerable thought this past week. I have said that there is nothing new in training. There are only things that are repackaged and called new by whoever the next rising influencer is and make their own. I am sure that my "Predator" idea is not new, but it hasn't been […]
11.20.2024 Movement
Enjoy the movements before they become memories. If you don't use it, you'll lose it. Today's Training: Cycle: Commute Concept II Rowing Ergometer: 20 mins GHR: 5x12 Dynamic Squat: 10x2 Dynamic Deadlift: 10x1 45-degree Back Extension: 5x12 Leg Extension: 3x AMRAP Cycle: Commute
11.19.2024 I Went Into My Town's Antique Store...
and they wouldn't let me leave. hahaha. Thanks for that Jim! Today's Training: Cycle: Commute Mt. Dog Row: 4x10 Single Arm Lat Pulldown: 4x8 Straight Arm Pulldown: 4x12 Bentover Barbell Row: 3x6 Tricep Rope Pushdown: 4x15 super set w/ Cable Curl: 4x8 DB Hammer Curl: 4x10 super set w/ Reverse Grip Tricep Pushdown: 4x10 Concept […]
11.18.2024. If You Want To Change Your Life
You have to make changes in your life. "If you always do what you already have done, you'll only get what you already have". Change your routine! Today's Training: Cycle: Commute Concept II Row: 21 minutes DB Flat Chest Press: 8 RM. Do these more like a bodybuilder. Don't lock out. Keep a bit of […]
11.16.2024. 1000 rep LEG Routine
I've been rowing on the ergometer lately, and just so happened to have worn off the skin on the heel of my foot. "Awesome blister, Har"... Today I decided to put a conditioning element in our leg routine by incorporating the same idea of the "1000 rep arm day". Needless to say, the larger muscle […]
11.15.2024 About These A.M.R.A.Ps
AMRAP is an acronym for "as many reps as possible". We often assign sets x reps x weight, but in this scenario, we only do two sets and want to be at a point NEAR tetani as possible. Choosing the correct weight is the question. For our groups today, I told them to use the […]
11.14.2024 Don't Over Complicate It
Everyone is an expert with no experience. Everyone is an influencer without battle scars. Everyone talks a great game with only their wishbone and no backbone to back it up. You need to push yourself to improve. You do the same things at the same rate, and you'll maintain. You do nothing but sit on […]
11.13.2024 Tried Something Different for Dynamic Squat.
These were really hard. (at least they were for me. My hips were barking! Today's Training: Cycle: Commute Concept II Row: 20 minutes Med Ball Mobility Complex: 2x10 Suspended Knees to Elbow: 3x15 Side Flex over 45-degree Back Extension: 3x10+Dumbell ( no need to go super heavy) GHR: 5x12 Dynamic Anderson Squat: These were brutal. […]
11.12.2024. Want To Grow?
Then it would help if you had a level of discontent to jump-start. Today's Training: Cycle: Commute Ab Wheel: 3x15 "V" Ups: 3x10 Med Ball Complex: 2x10 C/S Row: 4x8 Pull-ups: 2x As many reps as possible Chin-ups: 2x AMRAP Smith Machine Skull Crusher: 2x Yuma Barbell Curl: 2x Yuma X body Supine Tricep Extension: […]
11.11.2024. Nothing But The Training
Today's Training: Kettle Bell Ladder: 1-25 BOSU Sit-ups: 100 continuous reps Front Planks: 3x1 min. GHR: 5x12 #3 Hole Pin Pull Max Effort: 3RM Reverse Hyper: 3x15 45-degree Back Extension: 3x12 Concept II Row: 20 mins
11.8.2024 You Aren’t Where You Want To Be
The fact that you aren't where you want to be should be enough to motivate you. Let the gap between your current reality and your desired destination serves as a powerful motivator to propel you forward. Instead of being discouraged by your present circumstances, let them fuel your determination to strive for something greater. Use […]
11.7.2024 No Words of Wisdom Today...
But it is Thursday so go Punch Someone in the Throat. Other than that, here's the training for today. Today's Training: Cycle: Commute BOSU Situps: 125 Woodchops: 3x15 DB Lateral Raise super set w/ Push-ups: 4x10 Face Pulls super set w/ Cable Fly: 4x10 DB Rear Delt Raise super set w/ DB Incline Press: 4x10 […]
11.6.2024 Life Always Offers You a Second Chance
It’s called tomorrow.BUT!!! You only have a finite amount of those. Today's Training: Cycle Knees to Elbow: 3x15 Side Flex Hip Up: 3x15 KB Ladder: 1-25 GHR: 5x11 yes, eleven because it's not ten. Dynamic Squat: 10x2 Single Leg Jumps: Put a foot on a 12" box and drive off of it as high as […]
11.5.2024. Failure Reps
Along with the new tempo, super slow reps, and cluster sets, we have also added reps to failure. Now remember, we are talking about accessory and supplemental exercises. The "Big Four" are still being trained the Conjugated way. But, "Reps to failure" aren't exactly completely exhausted. I still think if you train a muscle to […]
11.4.2024. Empowerment: Empower
Merriam-Webster dictionary; empowerment: noun em·pow·er·ment plural empowerments the act or action of empowering someone or something: the granting of the power, right, or authority to perform various acts or duties empower verb em·pow·er im-ˈpau̇(-ə)r empowered; empowering; empowers Synonyms of empower transitive verb : to give official authority or legal power to empowered her attorney to […]
11.1.2024. Boy oh Boy That Was Fast...
Just yesterday it was August 1st. I blinked. Damn, that was fast. With that, I say, Let's begin again! Today's Training: Cycle GHR: 5x11. Why eleven? Why not? Hex Bar Deadlift: 3 RM Good Mornings (as an accessory): 5x10 Leg Extension: 5x10 Concept II Row: 20 minutes Cycle