Get Off Your A$$
Remember, the feeling you get from a good training session is far better than the feeling you get from sitting around wishing you were training. Today's Training: Run*: 3 mile Fartlek Cycle*: Commute C/S Row: 4 RM Chin-ups: 3x AMRAP Barbell Curl: 3x5x Heavy...it's ok to put a little body english in it 4-way Neck: […]
12/1/2023 Why the Odd Number of Reps?
I chose to do a bunch of odd-numbered reps as a training suggestion because... I'm not sure if it's the power of suggestion or that "I'm that good", but the high rep number and the weird rep were perfect as I planned. As the participant passed 30 reps the thought was, "This isn't so bad". […]
Try? Risk?
"If you try, you risk failure. If you don’t, you ensure it." Today's Training: Cycle*: Commute Daily Dynamic OHP: 10x3 Hang Cleans: 10x2 Rear Delt Destroyer: 1x60-40-20x36-24-18 Shrugs: 4x10 Cycle*: Commute
Sometimes you must go to war with yourself to fix yourself.
"Self-improvement demands internal battles. At times, you must confront and overcome your own struggles to fix and better yourself." Today's Training: Run*: Fartlek 3 miles Cycle*: Commute GHR: 4x10 Dynamic Squat: 10x2 Box Jump: 10x2 Single Leg Step Up: 10x5 on each leg Reverse Hyper: 4x10 Daily BOSU Situp: 100 reps STRETCH and FOAM ROLL!!! […]
Spread the Floor/Separate the Bar; Squat/Bench Not Unlike Each Other
It doesn't matter if I teach the squat or the bench, the verbal cues are almost identical. When squatting I let the lifter know that I'd like him/her to push the floor matting apart. "Increase the seam" by extending the knees. "Spread the floor and push the hips back like you're sitting on the toilet". […]
Do This Instead of That...
"Do the work. Don't be lazy. Stop waiting around, the time is now. Rely on only yourself The Universe doesn't give a rip about YOU. Be practical. Winning isn't a theory Get stuff done early in the day. Don't dick around all day. Don't be a baby and for God's sake, STOP complaining about everything. […]
Your Actions Speak So Loud That I Can't Hear What You Say
Rare is the person who actually does what they say they are going to do. I've made it a habit to be a person who actually does what I tell you I'm going to do even if it is at a cost of money or time to myself. I will tell a person that they […]
One Of My FAVORITE Ed Coan Quotes...
"There’s nothing wrong with being strong"~ Ed Coan (The GOAT) Today's Training: Run*: 3 miles easy Daily Pull-ups: 10x4 Chin-ups: 10x4 DB Hammer Curl: 5x8 BB Curl: 5x8 Side Flex using the 45-degree back extension: 3x12 BOSU Sit-up: 4x25 4-way Neck
TWO Things You Have Control Of...
The two things that are absolutely in your control is attitude, (so make it a good one) and your effort. (Half assed equals zero gains) Today's Training: Run*: Fartlek: I'm rehabbing the hamstring/calf strain and although not exactly looking much like a speedster, I'm getting stronger every day. Cycle*: Commute Daily Incline Cable Fly: 4x12 […]
11/20/2023. Been a Busy Day...
Every now and again, LIFE (and Death) rear their attention-seeking capabilities. Everyone is busy, yes. But sometimes you get a really good curveball sent at you. That's what makes it all exciting. I have always believed it isn't what happens to you, but how you react to it that is important and a difference maker […]
Today's Training: Run*: Has to shorten it because the path was "closed". WHAT? I tried to continue (of course) but it was really CLOSED! Blocked by fence and gate. (too high to scale with my dog) Cycle*: Commute Gym: Cleaned! And I mean cleaned. From floor to ceiling (including the crap on the ceiling fans) […]
Did You Know???
Doing hip extensions from the floor or from the side of a bench regularly stretches the chest, neck, spine, and hips. It strengthens the back, glutes, and hamstrings. It improves the circulation of blood. AND...It alleviates stress and mild depression. Now add a band around your knees to abduct them while performing the hip extensions […]
Change your habits
By changing your habits, you will change your life. Get up earlier Stop eating sugar Read fifteen minutes from a positive motivational BOOK (not your stinking phone or iPad) Take an ice-cold shower (do it outside regardless of the weather. I do.) Learn something new every day Make someone laugh YOU laugh no less than […]
Someday You Won’t Be Able To Do this...
Today is not that day! Today's Training: Run: (sort of) 3 miles* Cycle*: Commute Daily C/S Row: 6 rep Max Chin-ups: 3xAMRAP (16,12,9) Barbell Curl: 3x5xHeavy BOSU Situps: 100 Cycle*: Commute
Great Opening Day! 11/13/2023
The first day of West Coast Elite Strength and Conditioning was AWESOME. As predicted, everyone (except ONE, but I know where he is) transferred from the old stomp'n grounds to the new one. The reality is that I believe I will have actually to CAP the number of people allowed into the program. It's not […]
Why So Foul? 11/10/2023
I was sitting on one of the benches yesterday when out of the blue I began to smirk. One of my training partners inquired, "What the fuck is up?" That's when I began to laugh. Not the maniacal type of laugh, but the satisfying, I just fixed my attitude and I'm happy kind of laugh. […]
Of Every One Hundred Men...
"Of every hundred men, ten shouldn't be there, eighty are nothing but targets, nine are real fighters, and we're lucky to have them, for they make the battle. Ah, but the ONE, one of them is a WARRIOR, and he will bring the others back" ~ Heraclitus Today's Training: Shoulder Reliever* Cycle* Single Arm Cable […]
Make THIS a Rule!!! 11/8/2023
The moment you feel too old to do something, GO DO IT! Today's Training: Shoulder Reliever* Cycle* Daily 8: GHR: 4x10 Dynamic Squat: 10x2x escalating weight from 40%-60% Box Step Up: 2x50 each leg Obliques Flex: Use the 45-degree back extension; 3x10 Cycle*
Stop Explaining Yourself! 11/7/2023
Stop explaining yourself and telling everyone everything. You owe no one any explanation of what you do! Today's Training: Shoulder Reliever* Cycle* Bench: 6 rep max Cable Cross Over: 5x12 Dips: 125 reps in as few sets as possible Daily 8: Cycle*
11/6/2023 Perfect? No!
Better? YES! Today's Training: Shoulder Reliever* Cycle* Lat Pulldown: 4x12 C/S Row: 4x12 Single Arm Lat Pulldown with a supinating twist: 4x12 Lat Sweep: 4x12 Ab Wheel: 3x12 Cycle*
Do I Train or Do I Not Train? 'Tis the question...
The feeling you get from a good training session is far better than the feeling you get from sitting around wishing you were training. Today's Training: GHR: 4x10 RDL: 4x10 GHR (again): 4x10 BOSU Crunch: 100 reps Blast Strap Row: 60 reps Pushups: 60 reps
It’s supposed to be hard. 11/3/2023
“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard…is what makes it great!” Today's Training: Cycle* Chin-ups: 10x5 Dips: 10x10 2 sets of 5 reps super slow followed immediately by 10 "pump" reps of the following exercises: Daily 8: Cycle*
West Coast Elite
I was in contact the other day to check with Dave Tate to make sure there weren't any infringements or possible conflicts for using "West Coast Elite" for the new gym I am heading to come November 13th. He thought there was no issue. That's it! West Coast Elite. Has a nice ring to it, […]
No Limits 11/1/2023
"Your only limit is in your mind" Today's Training: Cycle* Belt Squat: 10x8 GHR: 10x8 Leg Press: 10x8 Daily 8: Cycle*
Training Teaches You Discipline and Patience 10/31/2023
"Training teaches you discipline and patience like few other things do. You can't buy a fit body! You can't get into shape overnight! You can't blame anyone for not being fit! It is only going to happen if you show up EVERY DAY and be PATIENT! Today's Training: Run*: Again, sorta run. Just when I […]
The End of an Era 10/30/2023
It is with mixed emotions that I make this announcement. Sometime within the next two weeks, I will be ending my tenure with the ownership of the Combat Sports Academy. My home for the past decade is moving its base to a space two towns north of where we are already with an inconvenient address […]
I Don't Use Olympic Lifts In My Program 10/29/2023
I've been asked on numerous occasions, "Coach, how come we don't do snatches, cleans, power cleans, clean and jerks" or basically, Oly Lifts? My answer is simple, "Because I don't know them". I mean, I can do them but because the Olympic Lift is a Sports Skill that requires a lot of repetition (and not […]
10/27/2023 The Greatest Enemy of Human Potential.
The greatest enemy of human potential is a place called "The Comfort Zone". Today's Training: Run*: 3 miles Shoulder Reliever* Cycle* Cleaned the Gym Chin-up: 3x5 Dip: 3x10 Tricep Overhead Extension: 5x15 Cable Rope Curl: 5x15 DB Supine Tricep Extension: 5x15 DB Curl: 5x15 Cycle*
The Five "Y-M's"
Learn to control these five things: Today's Training: Run: 3 miles w/ da dgo...* Shoulder Reliever* Cycle* Concept II Row: 10 minutes steady; 20x10/50 Daily 8: Rear Delt Destroyer: 1x60-40-20x 35-25-15 Shrug: 5x6 DB Lateral Raise: 5x6 "Spider Walk": 5x3 w/ micro mini band OHP Isometric Press: 3 different heights for 3x 6 second reps […]
Nothing But The Workout...10/25/2023
Man...My plate is FULL today. Today's Training: Run*: More like an 'Og 3 miles with the dog before I.... Shoulder Reliever* Cycle* Leg Curl: 5x15 Reverse Hyper: 5x15 Squat: 6 Rep Max with two drop sets of 15 and 20 reps Daily 8: Stability Ball Situps: 100 reps Cycle*
"Five Ways To Be a Bad Ass Human"
My son has a "whiteboard" hanging in his room to which I like to write stuff to motivate him. I also write down his daily workouts and then sign it with a particular signature I've used with him over the years. Yesterday, I decided to write "Five Ways To Be a Bad Ass Humam" and […]
If You Safely Can Take a Shower...
California has a "Rainy Season". Usually, it starts in late December or even January, but every now and again we will receive a stray storm off the Pacific. Today was one of those days. Since my wife is traveling, I am tasked with the morning outings with our Bernese Mountain Dog. We don't need a […]
Porkchords>Hamstrings!
YEARS of nagging hamstring issues, I work them into official "Porkchords". While running sprints two weeks ago, I tweaked one on the second sprint. Three more and I realize best to shut it down. After leg curling the recliner last night, I f'd it up AGAIN! That's when April asked if I was ingesting creatine […]
To Lose Fat, Slow Down!
Most of us see commercialized fitness with people drenched in sweat, with hard glistening bodies, and grimacing with the badass effort they are putting into it to look Afuckingmazing!!! The truth is to lose FAT! Mind you, I said FAT and not training your heart, lungs, and oxygen delivery system, you need to SLOW the […]
Live Your Life, Forget Your Age.
“How old would you be if you didn’t know how old you were?” ∼ Satchel Paige If you don't find time to exercise you will find time for illness and injury. Today's Training: Shoulder Reliever* Cycle* Daily 8: Clean the gym* Mop the floor* Chin-ups: 25x3 Dips: 25x6 Cycle*
It’s Hard In The Beginning
It’s very hard in the beginning to understand that the whole idea is not to beat others. Eventually, you learn that the competition is against the little voice inside you that wants you to quit. Today's Training: Shoulder Reliever* Cycle* Daily 8: Rear Delt Destroyer: 1x60-40-20x 35-25-15 Face Pulls: 4x15 CABLE pull-a-part: 4x15 Shrugs: 4x10 […]
"I'm Hub McCann" I Got Pulled Over (again) 10/18/2023
I ride my bicycle instead of driving a car. It's for the most part, really good for me as it corrects my attitude while heading into work. I open the gym at 4:30 AM which means I start my commute at 4:00. California is known for its horrible traffic as well as driver, but at […]
10/17/2023 It's Just one of those days...
"It's just one of those daysWhen you don't wanna wake upEverything is fuckedEverybody sucksYou don't really know whyBut you wanna justifyRippin' someone's head off" ~ : William Frederick Durst I am normally a fairly upbeat person. Even without coffee in the morning, I wake up and am ready for the day and its challenges all […]
Never limit where your training can take you. I mean that in the sense of trips and travels and who you will meet and become friends with, spiritually, and of course, physically. Today's Training: Shoulder Reliever* Cycle*: Commute Daily 8: Prowler: 12x80 yds Run: Sprint: 12x40 yds GHR: 4x8 RDL: 4x8 GHR: Again 4x8 Cycle*: […]
A Person With Experience is Never At the Mercy of Anyone With a Theory. ...
Every so often a new group of exercise experts will come along. They will be featured on some of my favorite podcasts or they will show up in the news (Respected pages I will add) to bring about the newest and latest GREAT WAY of training. Yep, these people will tell you of the success […]
"Hey Coach, Can You Give Me A Workout?" 10/13/2023
I work five days per week. I'll work as many hours per day as necessary to make sure every one of my participants is safe and clear of the instructions that I give them. So when one comes to me and asks, "Hey coach, can you give me a workout or the workout I missed […]
Most Of Us Train Not Because We Want To Live Longer... 10/12/2023
People who don't workout sort of look down on those who do, claiming they’ll go to any length to live longer. I don’t think that’s the reason most people train. Most of us train not because we want to live longer, but because we want to live life to the fullest. It’s far better to […]
It Ain't Cheesecake Anymore...
Let's say you want to bake a cheesecake. The first thing you do is find a good recipe to follow. That recipe calls for many different ingredients like sour cream, cream cheese, flour, milk, sugar, vanilla...I don't know maybe a few other things but let's focus on perhaps the "sugar" The recipe calls for two […]
Can I give more? 10/10/2023
Ask yourself: Can I give more? The answer is usually: Yes So DO IT! Today's Training: Shoulder Reliever* Cycle*: Commute Concept II Row: 5000 meters for time Blast Strap Row: 50 reps Pushups: 50 reps Back Extensions: 3x8 4-way Neck*: 1x8 Dynamic Effort Bench: 10x5 (yes, five. It was a lot more challenging than I […]
Footprints Fade Away. 10/9/2023
You can replace (or add) the word run with "training". “I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always […]
Guilt and Worry. 10/8/2023
When I see people upset or frantic, I remind them that guilt and worry are useless emotions. Think about it. If you are going to feel guilty about something you did, don't do it. If you are going to have that same feeling because you left something undone, go back and complete it. As for […]
GRAB LIFE Before it Grabs YOU!
Over the years I have had countless success stories. I've helped people get to the next level of play in their chosen sports. I've gotten high schoolers to the collegiate level as well as college kids to the pros in many different sports. I've given guidance to even more people in weight loss, weight gain, […]
10/6/2023 The Feeling You Get From a Good Workout
The feeling you get from a good workout is far better than the feeling you get from sitting around wishing you were working out. Today's Training: Shoulder Reliever* Cycle*: Commute Blast Strap Row: 50 reps Pushups: 50 reps 45-degree Back Extension: 3x8 Chinups: 10x3 super set w/ Dips: 10x6 DB Lateral Raise/Super Set with DB […]
10/5/2023 Be The Warrior
“Of every one-hundred men, ten shouldn't even be there, eighty are nothing but targets, nine are real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one of them is a warrior, and he will bring the others back.” ~Heraclitus (circa 500 BC) Today's Training: Shoulder Reliever* […]
10/4/2023 The Joy of It All...
Train often. Train long and hard. But never outtrain your joy of working out. Today's Training: Shoulder Reliever* Cycle*: Commute Blast Strap Row: 50 reps Pushups: 50 reps 45-degree Back Extension: 3x8 DB Incline Fly: 3x10; 1x AMRAP DB Incline Press: 3x10;1xAMRAP Flat DB Fly: 3x10; 1xAMRAP Flat DB Press: 3x10; 1xAMRAP NFL Bench Test: […]
10/3/2023 Outside the Comfort Zone
Stepping outside my comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time the training got difficult I would hang up my training gear and take up competitive pool floating. Today's TrainingShoulder Reliever* Cycle*: Commute Prowler: 12x80 yds Blast Strap Row: 50 […]
10/2/2023 If You Train...
If you train you are an athlete. It doesn’t matter how much you lift, how many hours you invest, the distance you run, or how fast you cover that distance. It doesn’t matter if today is your first day or if you’ve been training all your life. There is no test and no membership card […]
9/29/2023 "Pop Your Heart Friday"
I would consistently place this total metabolic workout on a Wed. Unfortunately, since it's all Cardiovascular in nature, EVERYONE hated it! People would hate it to the extent that they would "cherry-pick" the workout and I noticed a decline in attendance on Wednesdays. How do you outsmart the really smart? Simple! Randomly make any day […]
9/28/2023 The Single BEST Thing You Can Do For Your Business
I was a 17-year-old high school kid when the owner of the Nautilus gym I was going to asked me if I wanted to become a trainer. Because I trained HARD and was intense, I suppose I made a good impression on this fella. I told him that I'd relish the opportunity, but I had […]
9/27/2023 Training allows me...
Training allows me to set my mind free. Nothing seems impossible, nothing unattainable when I'm getting after it (until I get "pinned" hahaha). Today's Training: Shoulder Reliever: Cycle AirDyne: 10/10/10 Blast Strap Row: 50 reps Pushups: 50 reps 45-degree back extension: 3x8 Suspended Knees to Elbow: 3x12 Prowler: 10x80 yds Bench: 2 Rep Max DB […]
9/26/23 Another Pre-Game Speech
"Dominate and obliterate the other guys, and approach this game with backbone and not a wishbone." ~ Me Today's Training: Shoulder Reliever: Day 10; Ball 4 My shoulder should be all better. It's not, but it feels a lot better than it did. Cycle: Amazing what a little air in the tires will do. Blast […]
9/25/2023. BREATH!!!
I'm diving into a book called "Breath" by James Nestor. Although I am only in the first chapter I can see how this will be another one of those, "ah-ha" reads. This is from the introduction (not even into the meat of this thing yet)... “No matter what we eat, how much we exercise, how […]
9/22/2023 Nothing Is More Important...
Nothing is more important to me than what I'm doing now. I've met with people and the telephone on my desk would ring. I would carry on our conversation with no regard for the continued interference, and inevitably, the person in front of me would ask, "Are you going to get that?" My response would […]
9/21/2023 Northern California is on Fire (again)
There was no cycling commute this morning because of the poor air quality. There are a couple of wild wildfires in Northern California and Oregon which are wafting my way causing throat irritation and eye burn. Yes, I know it's bad because yesterday I suffered from it and toyed with the idea of riding again […]