Proper Single Leg Bench Squat Technique

I don’t think I’ve ever struggled coming up with a blog post title as I did for this post… thank goodness there is a picture to help. Seems like there’s 10 different descriptions or names for what I call the Single Leg Bench Squat. Here’s some you may or may not have heard before: RFESS [...]

Seriously… Quit Making It So Hard On Yourself

Why do aspiring strength, speed, and conditioning coaches continue to struggle getting more athletes? Is it because of their mindset? Skills? Thought process? Approach (or lack there of)? Without a doubt it’s a combination of all this, plus a ton of other misguided mumbo-jumbo stuck in their head. Here’s my theory. It’s somewhat unique, but [...]

Learn to Say No, and You’ll Get Hell Yes

In the world of high school athletics, the three main groups of people you’ll deal with daily are actual sport coaches, parents, and the athletes themselves. More times than not, you’re gonna hear the exact reasons why none of these people will be able to take part in your programs. Regardless of how much time [...]

Speed Sells: Alternative Exercise for Powerful Hamstrings

If you’re talking to sport coaches and parents, you gotta be able to communicate what speed is, and what it’s not. Check out this video where I talk about using a very simple but different exercise variation for speedy hamstrings. Here’s a quick list why sport coaches will love it: 1. Requires little equipment 2. Can [...]

Best alternative to the light weight / high rep lie for beginners

THE LIE There’s a nasty lie going around high school weight rooms, and unfortunaltely it been circulating for quite some time. The lie is that using light weight and high reps is the best way to prepare beginners to weight training (aka lifting). In all fairness, let’s highlight why someone might confuse light weight and high [...]

Q&A: Percentage Based vs. Concurrent Workouts for High School Athletes

Hey IYCA Members! A few weeks back I posted a highlight video of our summer programs in action on the IYCA members forum. Here’s the video in case you missed it: After posting on the members forum, I was asked if I would share some insight to the programs we use and maybe some insight [...]

4 Hip Mobility Exercises Using Bungee Cords

Sports coaches often lump ‘tight hips’ into an catch all answer for everything: If they can’t backpedal.. they have tight hips. Unable to defensive slide in basketball.. they have tight hips. To slow.. they have tight hips. Although there might be some truth in there, the bigger problem lies in how tight hips are corrected. [...]

Plate Flip Clean Total Body Exercise

The Plate Flip Clean is a very simple yet effective total body exercise. All you need is a weight plate (we prefer olympic bumpers) that fit’s your performance level. Don’t be afraid to hold some weight.. the more the load the more recruitment from the hips off the floor through the flip action. We started [...]

Q&A: How Should I Track My Athlete’s Progress?

Kevin Nichols, Sports Performance Coach, Prime Academy, Tucson Arizona Kevin Nichols, a sports performance coach from Tucson Arizona, owns a company called Prime Academy. He wanted some insight on different ways to track athlete’s progress and how to implement into his sessions. Many opinions exist when it comes to tracking athlete progress. Some prefer to have everything [...]

12 Explosive Medicine Ball Exercises (Training Boys & Girls Together)

I’ve heard it and so have you: “In youth and high school programs you have to train boys and girls differently, and you shouldn’t have them working together”. Bullshit. In 2010 I’ll hit 10 years of being apart of this industry. I can honestly tell you I’ve never been in or created a situation there [...]

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