Archive for May, 2014

A special thank you to anyone who has liked my facebook page and helped my viewership quickly double in a short time.


When you are dealing with an athlete that has anterior pelvic tilt, what certain steps would you take to train them? -Will Franco


This is something I’ve learned a lot about from training myself and will be a common finding in most athletic populations.  It is not neccessarily a bad thing, as it puts the hamstrings at a greater mechanical advantage, but when it is excessive it can lead to a host of problems.  Anterior pelvic tilt is caused by some combination of tight lumbar erectors (lower back) and hip flexors.  Due to reciprocal inhibition, relatively weak glutes and abs are usually found.  Tight hamstrings are typical and other issues may contribute such as lats (tight), obliques (inhibited), and just about any other muscle that inserts or originates at the pelvis.  For the sake of this post, we will stick to the basics, but watch your athlete/client and take note of how they compensate to see what is really going on.

It is important to start by teaching them what a neutral spine is and how to correct their posture throughout the day.  Foam rollers are a useful tool to help loosen people up.  For mobility and activation work, I like hip flexor mobilizations because they are easy to coach and don’t take a lot of time and bridges with a narrow base and the knees spread to get the glutes firing.  Both of these are easy to add to a warm-up.  Resistance is what will make a lasting change and this will need to be coached closely.  Sumo deadlifts, wide stance box squats and hip thrusters will be money exercises to restore activation in the glutes if done correctly while a physio ball/bar rollout will hit the anterior core hard if the right progression is chosen and a neutral spine can be maintained.


How do I make a career out of strength and conditioning? -A. Wong

I don’t know that I am qualified to answer this yet but I will give it my best shot.  I will list a few principles that I think hold water in a lot of fields and not just strength and conditioning.

  1. Don’t Hit Snooze- An unorthodox first bullet, but hear me out.  No matter how bad you want it, I challenge you to not hit the snooze button.  I guarantee you will feel more alert if you just wake up when you wake up.  Those extra 15 minutes won’t be quality sleep and will only make you groggy.  Besides, there isn’t enough time in the day for everything you need to do.
  2. Read- Never stop learning.  You will never know everything.  I try to put down a book every week or two and regularly read the blogs listed in my resources tab among others.
  3. Network- Like I said, you will never know everything and you need to find people who do.  You need places to go with questions and you need to have a network of specialists to refer to when something comes up that you are not qualified to handle (physical therapists, athletic trainers, nutritionists, etc.)  In addition, network yourself to expand your brand.
  4. Find Mentors- Intern, Intern, Intern.  Find people who do what you want to do and learn how they mastered their craft.  You can even learn from people not in your field.  I learned a lot from my experiences shadowing  athletic trainers and physical therapists.  Do this while you are young.  The sooner you find your path, the better off you will be.  The built up resume will just be an added bonus.
  5. Learn anatomy- Don’t just memorize it and forget it, actually learn it.  This is one of the most important tools you can have.
  6. Train yourself- How can you expect an athlete to do something if you can’t show them how?  How can you expect anyone to listen to you if you’re weak?
  7. Make Lists- Having a list of things that need to be done on paper or in your phone will beat having that list in your memory every time.  Even if you think that you can remember everything, the reduced stress from putting things on paper and keeping it out of your head is the real value in this.  Try it out.  David Allen’s resource “Getting Thing’s Done” is a great resource for those who struggle with this.  I got the audio CD’s and just listened to it in my car.
  8. Look deeper into things- Question everything and you’ll be surprised how many things most people do wrong.  Why do coaches of anaerobic sports train the aerobic system so heavily?  Why do some athlete’s lift like bodybuilders?  Why do people static stretch before exercise still?  Why don’t people accept sabermetrics yet when there is so much evidence supporting them?  Why couldn’t the Yankees draft Mike Trout?  Ok, I’ll stop with the tangent, but you get the point.  There is always a better way to do things if you look hard enough.
  9. Take advantage of opportunities or make them happen yourself- What do UMass, Bishop Stang, and Mike Boyle Strength and Conditioning all have common?  None of them reached out to me, I reached out tot them.  It will never happen the other way around.  Make opportunities happen for yourself.  They’re lives will carry on without you, but if you can impress someone enough to give you a chance and make a big enough impact on them, they won’t be able to ignore you.
  10. Find Balance-  I’ve struggled with this one recently but I’m getting better.  Don’t let the gym define you.  Have a social life outside of the it.  Develop other hobbies.  Watch Breaking Bad, follow the news and when your friend asks you what teams are left in the NBA play-offs, it wouldn’t hurt to actually know the answer.

The Weeknd Links: Birthday Edition

Posted: May 16, 2014 in Links

I turn 23 today, which means I’m still not younger than Mike Trout.  This still bothers  me.


Why do you have to keep your elbows up during a front squat? -Jake



Not sure if you guys are always conscious of some of the funky things you do in the weight room but this is one of them.  I’ll let the picture do the talking.  The bar should be resting on your deltoids in a position that you can take your hands off of the bar and it won’t go anywhere.  The reason we’ve used the clean grip is to simultaneously teach you the correct way to catch a clean, which a lot of you were also doing wrong.  Most people think they don’t have the wrist flexibility for it, but with a little help positioning the elbows, they are usually proven incorrect.


1 Scoop Chocolate Protein Powder

1 Banana

16 Walnuts (this is the serving size, a small handful will do)

Fill with ice/milk and blend.

Alternatives:  You can use vanilla protein powder and add a little chocolate syrup.  You can also substitute peanut butter or almonds for the walnuts.



Posted: May 13, 2014 in Motivation
Tags: ,

Coach Cus put on an Eric Thomas mixtape today and it gave me the idea to post this old video I hope everyone has already seen.  This was the alarm that woke me up for a good year of my life.  Enjoy.