5 Principles of the FMS

Posted: January 4, 2015 in Movement
  1. Basic bodyweight movement patterns should not provoke pain.
  2. Even pain-free limitations of fundamental movement patterns can cause compensation resulting in inefficiency and an increased risk for injury.
  3. The body should be relatively symmetrical.
  4. Fundamental movement capability should precede performance based capability.
  5. Fundamental movement capability should precede complex movement activity.

The Decision

Posted: July 25, 2014 in South Carolina Internship

This fall, this is very tough, this fall I’m going to take my talents to South Carolina and join the Gamecocks. That was the conclusion I woke up with this morning.


  • Couch hopping ain’t easy.
  • Living on the beach is.
  • Driving from Boston to Jersey is considered to be not that far to people from Kansas.
  • Hit glute medius too hard on someone who does no single leg work and see if they can walk the next day.
  • Meal prep is essential in life and most especially for jobs where you are on your feet all day.
  • Find a balance, if you are training and reading too much you will find yourself burnt out and forget what real life feels like, even if you don’t think you’re burnt out.  Most people were probably expecting me to drop advanced concepts and write about all the new things I’ve learned, and I will in the future, but this point needs to be emphasized.  Work hard, but enjoy the ride.  An hour of TV here and an hour by the pool there never killed anyone and you’ll be amazed when it actually improves your performance as a coach.  Remember this is a job where you need to actually interact with those you train and work with as well as people outside of work.  There is more to life than being in the gym. Balance.

I told the kids at Stang I would do a profile on whoever made the biggest improvement this off-season from late February testing to the early June combine.  This will obviously put a more advanced athlete at a disadvantage but I think that most of the weight room will agree that the clear winner of this spotlight is Nick Landry.  After almost deciding to lift on his own at a local gym so he could “bench more often,” I talked him out of it and told him to try my program for a week and if he didn’t like it he could do whatever he wanted.  The issue was never brought up again and he quickly bought in, showing up early to get his foam rolling in every day and staying late to hangout while he tackled his post-workout nutrition.  To speak about his work ethic, when I made him take the three days before the combine off, his first question was: “well what am I supposed to do after school then?”

Month                         February                           June

Age                               15                                      15

Weight                         162                                   175

Bench                           130                                  180

Squat                           185 (to 18″)                   265 (to 16″)

Hang Clean                    125                                   205

40-Yard Dash               DNR                                 4.8 (handtime)

Pro Agility                     4.24 (handtime)          4.27 (handtime)

Vertical Jump                22″                                    25″

I would like to congratulate everyone at Stang who worked hard on a successful combine and wish everyone the best of luck with the summer program and football season.

With week 1 of my internship coming to a close, I have decided to go with a random thoughts post on random things I’ve learned thus far.

  • How to coach 100x better.
  • I probably should have used regressions more in the past rather than cueing things athlete’s probably don’t know how to do in the first place.
  • I was starting to hit a point where I thought that glute activation was gimmicky and an over application of physical therapy into the wrong field.  I never stopped doing them, but I was questioning it.  Never again, I just needed to learn how to do it right.
  • PRI is cool.  In one sentence or less, organs are not distributed evenly in the body and it causes most of the population to sink into their right hip when standing.
  • “Don’t look at a pro athlete like its the first fish at the aquarium.”  In my defense, I was looking at how many plates were on the sled he was pulling and I had no idea who I was looking at.  Luckily, this went out to every intern and I wasn’t alone.
  • Pallof is pronounced pal-off.
  • Coconut oil is useful because it retains its nutritional value at higher temperatures.
  • Powerlifting will not keep you in shape.  OK, I knew this one but I did find out that athleticism comes back pretty quickly and lifting like an athlete feels a lot better on the body.
  • Irish people are literally petrified of the sun.
  • Sled pulls are awesome and if you’re on turf you can load them up pretty heavy and boost the ego a little bit.
  • Slideboards are the worst combination of fun and awful.
  • Not enough people know about Precision Nutrition.
  • How to mop.  Apparently I never learned how to do this well along the way and I’ve been exposed.
  • Even with the amount we did at Stang, I probably still underestimated importance of movement training and developing non-weight room qualities.
  • Turkish Get-Ups are hard to learn to do correctly and I fear will be even tougher to coach.  We shall find out next week.

Bishop Stang Warm-Up

Posted: June 12, 2014 in Bishop Stang

90% of the movements in the summer warm-up can be found in this video. Use this as reference. Via Kevin Carr.

boyleOn Tuesday, my second day of the internship, we had a staff meeting where Mike addressed the 25 interns and 50+ staff members.  He reminded us that he has put the last 30 years into developing his training philosophy and that some things may not make sense yet, but they will.  He didn’t brag about his accomplishments, he doesn’t have to.  Everyone in the room already knows them.  He talks and everyone listens.  He went on to say he doesn’t care how much you know about anatomy, physics and training and that trying to prove this will only prove how annoying you are.  You must prove that you know how to coach before anything else matters.  “21-year olds are dangerous, they’re smart enough to know there’s more to it but don’t realize that they don’t know anything yet.”  I’m actually 23 but no one likes you at that age either says Blink-182.

As I sat there, I thought about how upset I was when I went in to observe one day a few months before the internship started to find out that the FMS wasn’t used the way I thought it was and that everyone gets the same exact program.  It didn’t take me long to find out how shortsighted I was.  FMS correctives are worked into everyone’s workouts and there are progressions and regressions for everything.  In reality, everyone is being trained for efficient movement, no one has the same workout, and I am a moron.  It reminded me of an old story I heard Mike say in an interview once about a family who for three generations always cut the ends off of the ham before putting it into the oven just because the grandmother had done it that way.  When she was finally asked why she did it, she replied that she did so only because it would not fit in the pan whole and then everything made sense.  This experience will serve as a reminder throughout the internship that whenever anything happens that doesn’t make sense to me, I have two ears, two eyes and one mouth for a reason.