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Foot & Ankle

The Ultimate New Year's Resolution Checklist

The Ultimate New Year's Resolution Checklist

Here are 10 New Year’s resolution goals that all advanced lifters, athletes, fitness enthusiasts, and general populations should apply to their training in the new year. These will take your performance, physique, strength, size, and health to the next level.

Master Your Jumping & Landing Mechanics

Master Your Jumping & Landing Mechanics

When it comes to optimizing athletic performance, speed, and power output, mastering your jumping and landing mechanics are key. Here are some of my favorite variations to master your jumping & landing mechanics including eccentric isometrics.

15 Tips For Training Adolescent Athletes

15 Tips For Training Adolescent Athletes

The topic of training children and adolescent athletes is often controversial as there is quite a bit of inconclusive and mixed data.  Here are my top 15 most important tips for safely and effectively optimizing performance in young athletes.

Train Every Movement with Offset Angles

Train Every Movement with Offset Angles

If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.

The Most Simple Exercise Everyone Sucks At

The Most Simple Exercise Everyone Sucks At

Here's one of the most simple yet effective exercises everyone should be doing on a daily basis.  Unfortunately everyone sucks at it.  To reap the benefits of this drill it requires proper body alignment, positioning, and coaching cues. 

Zercher Squats Made Better

Zercher Squats Made Better

Zercher squats often feel natural and comfortable on the body particularly with lighter loads.  However, once you start moving heavier weights they can be quite uncomfortable.  Here's how to aleviate this problem while also crushing your legs.

Improve Athletic Performance & Strength With Lower Body Circuits

Improve Athletic Performance & Strength With Lower Body Circuits

If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits.  I use them with my NFL athletes, general populations, and bodybuilders.

Fix Your Glute Bridges With These Unique Variations

Fix Your Glute Bridges With These Unique Variations

Glute bridges and hip thrusters are the most popular exercises for the posterior chain.   Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body. Here's how to fix that.

Fix Your Pushups and Planks With The Foam Roller

Fix Your Pushups and Planks With The Foam Roller

Foot positioning during planks and pushup is oftentimes an overlooked technique issue. However it’s one of the most important factors. Fortunately, placing your feet on a foam roller helps to solve this issue. Here's how.

Review and Analysis of The RPT Trainer

Review and Analysis of The RPT Trainer

Recently I had the pleasure of demoing a very unique tool called the Reactive Power Trainer (RPT).  This is like BOSU ball on steroids and provides many benefits for athletic performance, strength, and movement mechanics.  

A Better Alternative to Pistol Squats

A Better Alternative to Pistol Squats

Pistol squats can cause joint issues and stress to connective tissue.  They're also pretty ineffective for producing strength and size gains in the lower body. Here's a better alternative using an eccentric isometric approach.

NFL Combine Training for the NFL Draft

NFL Combine Training for the NFL Draft

With the NFL draft taking place I wanted to give a shoutout to all the awesome athletes I worked with the last several months to prep them for the next stage in their football careers.  Here's a brief example of some of their training.

Master Your Lower Body Mechanics with This Lunge

Master Your Lower Body Mechanics with This Lunge

If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall.  The impact this has on running mechanics and athletic performance is significant. 

Quick Fix for Flat Feet and Ankle Pronation

Quick Fix for Flat Feet and Ankle Pronation

Flat feet, fallen arches, & ankle pronation are some of the most common foot & ankle dysfunctions. However they all fall under a similar category of neuromuscular and structural issues most of which are related to valgus collapse. Here’s how to fix it

Master The Single Leg RDL & Hip Hinge

Master The Single Leg RDL & Hip Hinge

Mastering the single leg hip hinge is pivotal for maximizing athletic performance, muscle function, and movement mechanics. Unfortunately, it’s one of the most butchered movement patterns with many trainers, athletes and coaches performing it wrong.  

Eyes-Closed Training for Strength, Performance, & Function

Eyes-Closed Training for Strength, Performance, & Function

Eyes-closed training is something I frequently incorporate with all of my clients and athletes. That’s because it improves movement mechanics and muscle function due to enhanced proprioceptive feedback from the muscles. Here’s how.

Use Single Leg Jumps & Hops to Improve Performance

Use Single Leg Jumps & Hops to Improve Performance

I'm a huge fan of incorporating single leg jumps into the programs of my athletes and clients. This particular single leg plyometric drill works on rate of force development, rate of force absorption, rate of stabilization development and more.