Training Tips

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Benefits of 1x20 Training

June 13, 2020 17:00

Many of us gym goers and athletes are pretty familiar with training to the tune of 3x10 (sets to reps), popularized from body building culture and common in general fitness as it provides a great f...

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June 21, 2020 17:52

All of our lives we get told about the importance of hydration.  It's the most essential thing you need to do to stay alive and above staying alive, your hydration status can have major effects on ...

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July 10, 2020 01:12

⁠I'm sure at some point you've gotten ready to do a workout but your knee or hip felt a bit tight or you were uncomfortable as you were still rehabbing. Often times, that can be dealt with so you c...

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Explosive Training in the Cold

February 17, 2021 20:00

Up here in Pittsburgh, it's cold.  The other day it was 30 degrees, but sunny, so running felt oddly good. One of our remote members sent me a message the other day: "Is it better to something li...

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Your Knees Should Be Able to Come Past Your Toes

February 19, 2021 16:14

We’ve all heard the adage “don’t let your knees come past your toes”.  Why is that?  Well, if your muscles and tendons aren’t strong enough, you could feel pain or at least have a lot of discomfort...

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Don’t Fool Yourself

February 19, 2021 18:48

We are all born with various levels of ability.  Height, speed, injury resilience, jumping ability, strength, coordination, etc.   These are all traits that can be improved (except height lol), bu...

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Is Your Pee Clear?

March 02, 2021 14:22

Odd way to begin an email, but you thought about it just now.  So?  What’s the verdict? As you are old enough to read this email, you’ve lived long enough to know that your urine changes color th...

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4x4x48 Recap

March 12, 2021 20:24

This is the recap I submitted to David Goggins after my 4x4x48 challenge.  It is slightly edited for tone so it doesn’t sound like I’m talking to you.  And edited to for better grammar.   I also a...

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Work Your Tight Muscles

March 19, 2021 02:36

In the world of running, commonly the hamstring, hip flexors, quads, calves, and glutes are the bearers of aches and pains.  Week 2 of high school track is almost done, and finally some of the “thi...


When You Eat Matters!

March 19, 2021 17:58

If we are talking about survival, getting enough calories whenever you can is key.  As long as the food isn’t poison, you have to eat what you can, whenever. If we are talking about our comparably...

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In Season Strength = Postseason Success

March 24, 2021 14:50

Every year, thousands of athletes across the country go hard strength training all off season just to hit the championship series and post season and run out of gas and be “almost good enough”.   ...

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Ultimate is {Almost} Back

March 30, 2021 15:14

Many athletes, maybe you, have taken off nearly a year of doing any training beyond a few home workouts and maybe some running.  With news of pick up, summer league, club, and pro leagues starting ...

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Should You Use High Intensity or Low Intensity Strength Training

April 21, 2021 01:09

This morning two of my high school track athletes came in to train.  Shoutout to them for their dedication to the grind, coming in at 6am before school.  They both just hit big PRs at their last ...