Why I stopped performing dynamic effort work in my training.

As Jim Wendler would say, get “north of vag” and stay there. Seriously, anybody can do this.

The 4.30 journey is a story that every athlete who has had to run a 40-yard dash can relate to. It is my journey from running a 4.66 40-yard dash as a freshman in college to running a 4.30 for the New Orleans Saint scouts and the New Orleans Arena 1 football team.

As your old high school gym teacher might have led you to believe, stretching before weight training isn’t the best way to warm up. Recent reports show that static stretching before exercise can reduce muscle strength. Stretching relaxes your muscles, so why would you want to relax your muscles when you need to lift explosively during weight training?

This strength program is a combination of several styles and programs that I have discovered in my ten years of experience. You will read about systems that I’ve learned from Joe DeFranco, Dave Tate, and Louie Simmons. You will learn philosophies that I’ve adopted from BFS’s Greg Shepard, Mike Boyle, and Paul Chek. I’ve learned a ton by training with

I started lifting weights in my early teens, using the York concrete-filled plates down in my parent’s basement. This was only the start.

Many high school and college pitchers have come to me with the same question—“How can I add speed to my fastball?” First: spend less time shoulder exercises and more time on core training.

It’s important to recognize that effective programming can be accomplished within realistic timeframes by almost anyone willing to put in the work.

If you’re reading this, you probably have a good understanding of why strength and conditioning is important. However, I’d like to reach the coaches, athletic directors, and lazy athletes who will never reach their potential because of a lack of education.

I’m a big fan of programs that focus on doing a few things very well. Complicated programs are rarely built to last and few trainees benefit from them.

One of my favorite things to do is to sit back and observe people. Sometimes I feel like I am a scientist looking at some weird experiment gone wrong.