Random s***t my athletes say: “If I don’t know what I’m doing, my enemy definitely doesn’t.” “How are doing today man?” I’m good as a biscuit.” — “What?” Lol

My general knee pain protocol for athletes/clients: • Foam Roll Quads/IT Band/Groin x 2-3 min • Theragun Quad area (all sides) x 2-3 min • VooDoo Floss above and below the knee x 2 min of movement — full range of motion • Rear foot Elevated quad hip flexor stretch x 2-3min

Wave Loading is one of my FAVORITE methods for hypertrophy or strength. This method is meant to be executed with primary lifts like Squat, Bench, or Deadlift. Examples: • 7-5-3-7-5-3 or 4-3-2-4-3-2 The 2nd wave is meant to be heavier than the 1st wave: •200,205,215,205,215,225

HOWEVER, it is a method that can be really time consuming, especially if done with heavy loads. Try this variation instead to maximize your time and add more density to the session SWIPE 👉👉👉👉

Sample session # 1: Barbell or Dumbbell Bench Press Waves: 7-5-3-7-5-3 • 1st Wave (7-5-3) — pair w/ KB Swing 3 x 10 — pair w/ Band Pullaparts 3x10 • 2nd Wave (7-5-3) — pair w/ Ab Wheel Rollouts 3x10 — pair w/ TRX Ys 3x10

Sample Session #2: Front Squat Waves: 4-3-2-4-3-2 • 1st Wave (4-3-2) — pair w/ Seated Box Jumps 3x5 — pair w/ Dumbbell Row - 1A 3 x 6ea • 2nd Wave (4-3-2) — pair w/ Pallof Press Band 3x8ea — pair w/ Glute Bridge March 3x10ea

One of my all-time favorite lifting methods… Swipe to see how you can make it even better… 👉👉👉👉👉👉👉👉👉👉👉👉👉

Two types of people in the world: - People that match their socks and pair matching socks together - People that throw random socks in a sock drawer and grab whatever

Controversial idea or not…. I improve max velocity, I probably improve every other physical or coordinative quality. Tell me I’m wrong.

Program Design for Athletes: 🏋🏻‍♂️Lifting heavy on 1 leg & 2? 🧨Improving power output? 🦿Jumping & Plyometrics 1 leg & 2? 🏃 Sprinting maximally? 2x/week? 👨‍🏫 Exercises simple to teach? Teaching tiers developed? ❌ What should I change, or keep? 🧈Emphasize smooth logistics?

Training injuries can often be avoided by building up ACUTE workload. This creates a chronic adaptation to the imposed demand. Therefore, just like in training, if you want to improve something in life, have you accumulated the acute volume for improvement of that thing?

Fitness is not just the ability to do amazing feats of fitness or work at one point in time (aka I used to bench 350)… but rather the ability to display that work, effort, or intensity throughout a lifetime.

Greatest quote I’ve heard in a while: “The tongue, and what you say to yourself are like to rutter of your mind.” - Coach Dwain Bradshaw

One of my favorite apartment gym workouts — Mini Murph: • 1 Mile Run • 20 minute AMRAP - 5 Pullups - 10 Pushups - 15 Squats • 1 Mile Run

🌟 Question of the Day 🌟 Why do we constantly weigh the costs against the growth when pursuing big challenges or goals in life? 🤔 #QOTD #personaldevelopment #growthmindset"

Random Sunday Quote: “For those of us who desire to follow Jesus, here is the reality we must turn and face: If we’re not being intentionally formed by Jesus himself, then it’s highly likely we are being unintentionally formed by someone or something else.” - John Mark Comer

Random Sunday Note: Shoulder mobility isn’t important until you try to put sunscreen on your back by yourself…. Guys, I’m talking to you haha…

The small adjustments you make in a strength program each week are some of the most underrated strategies in human performance—especially in-season. Beat up from a tournament? Don’t skip. Instead, foam roll, stretch, bike, and do 2 sets of your lift instead of 3-4.

Athlete mindset I observe too often: “I can only do 4 of these. I absolutely suck at these.” “You know that’s an advanced exercise right?” “Oh… I guess so.” Just because you’re struggling, doesn’t mean you’re weak.

The toughest part of leadership is that you don’t get to pick the lessons—you learn them as they come. You have to adapt to complex situations, and you won’t always get it right. The lessons choose you, but what truly matters is how you respond.