Let’s go!!! Good luck Jonesy! Next Level Rochester

Great work by Michael Farthing promoting speed-based distance running. Michael has attended TFCs and has been a guest blogger for us. simplifaster.com/articles/faste…

Coaches: if youre debriefing with an athlete when they come off the track/court/field, and the first thing out of your mouth isnt a question, youre not giving them enough credit. They know more than you in that moment. Allow them to educate you on what they know before you coach.

Training for power is important at all ages, but especially as you age! Move light weights fast along with your other traditional lifts. Also check out this sick garage gym!!

Male coaches must advocate for their female athletes. 💪🏻

The most underrated single leg exercise a distance runner (or any athlete) can do? Sprint short distances at max velocity! Some benefits: 1. Maximal motor unit recruitment 2. ⬆️ Muscular coordination 3. Actual transfer of strength gained to SL power💥

“The more you do the less you wait” - Mac Miller -

Again! It's the coach that needs patience. If an athlete isn't performing the skill correctly right off, but they comprehend how to do it, It's up to you to allow learning to take place. Stop adding more regressions when you've not allowed learning to occur! Give it a chance!

Coaches and athletes, spend time building the engine before replacing the fuzzy dice in the mirror. Prime examples: Front squat > endless “prehab” Chin ups > skipping upper body to AvOiD BuLkInG

Work hard in silence, let success be your noise. - Frank Ocean

Adding weight each week is a progression. Simple progressive overload works for a long time. Variety is important to spark growth and drive engagement, but don’t be in a rush to always change your main lifts when athletes still have runway to improve!

Functional upper body strength for runners is an important piece of the puzzle that when neglected compromises postural capacity and running economy. It’s hard to have an efficient arm swing without a strong upper back!

Typical morning at Next Level Rochester 😎 Best job and athletes! Nate VanKouwenberg Michael Moon, CFSC dylanbrickner Bryce Szudzik Russ Manalastas

Our glow up is just getting started! This is what happens when you can support a small local business that doesn’t have a corporate financial backing! Next Level Rochester Nate VanKouwenberg Michael Moon, CFSC dylanbrickner

Still here! 10 year party was a success! Great people. Great times! Next Level Rochester Nate VanKouwenberg Michael Moon, CFSC dylanbrickner @

Online training is NOT passive income or easy work. I spend the same or more time on my online athletes and teams. However, it’s on your time and terms. If you value autonomy, it’s something you should consider.