Located in Richmond, VA

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Put Your Mask On First

Put Your Mask On First

When I meet with clients for the first time, one of my goals is to find out where I can help them the most. Undoubtedly, a lot of the times people illustrate to me that their biggest difficulty in establishing a routine of being physically active and living a healthy lifestyle is a lack of time. I feel ya 100%, I promise I do. Despite what many people think, as a strength and conditioning coach I do not, in fact, get paid to work out. Actually, after training 8 – 10 people in a given day, my introverted self is…
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Christina’s Training Log 2.4.19 – 2.10.19

Christina’s Training Log 2.4.19 – 2.10.19

Intensification Block 1 Week 2 of 3 Primary Goal - Increase intensity over the course of the first intensification block. The Bigger Picture - We are currently 8 weeks out from an upcoming Powerlifting competition. This is the second block of a 13 week prep for her competition. The previous block was volume focused with the goal of accumulating some volume after a previous meet. Her meet prep for the last competition was hampered by some hip pain, so we weren't able to load her up as much as we had originally planned. Our focus for this prep was to…
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Wave Loading – Programming in the Real World

Wave Loading – Programming in the Real World

K.I.S.S. Keep. It. Simple. Stupid. This adage always takes a focal point when I am writing programs for my clients. However, everyone seems to always want the ultra complex, as if that is the secret sauce to get you stronger or more jacked or whatever your goal may be. I have written percentage-based programs and RPE-based programs with linear and undulating progressions for a variety of different goals. All of these different layers of complexity aren’t bad and they all have a time and a place. However, in most cases, for most people, the simpler of an approach we can…
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Jackie’s Training Log 1.21.19 – 1.27.19

Jackie’s Training Log 1.21.19 – 1.27.19

Jackie - Week 1 of 4 Background - Jackie is a Freshman in college and is currently in-season playing Squash. She practices 5x/week for 2 hours/day and typically has a match on the weekend 3 out of the 4 weekends in a month. She has just recovered and feeling "back to her normal" from a rotator cuff strain 2 months ago. Right before Christmas break she was starting to develop very mild low back and right knee pain, but that has gone away with her time off from Squash. Training History - The only organized training she has done was…
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My Favorite Ways to Progress Accessory Lifts

My Favorite Ways to Progress Accessory Lifts

I am a complete nerd when it comes to programming. By programming, I don't mean writing some stuff down to do for your workout each day, I mean actual programming. I mean prescribing an individual workout that fits within a given week, that builds upon the previous week, which builds upon the previous month, that is part of the year as a whole. Smart programming will put you in the right position to make continual, incremental, progress over a long period of time in the safest way possible. In looking back at the hundreds of programs that I have written,…
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Steph’s Training Log 1.7.19 – 1.13.19

Steph’s Training Log 1.7.19 – 1.13.19

Steph Volume Block Week 1 of 3 Primary Goal - Volume Accumulation Rationale - Steph had a busy vacation during the Holiday season driving up to spend time with her family, putting training on the backburner (rightfully so). As we get back into a more structured program, a couple things are of priority: 1 - Start the block with a relatively light load The lower intensity allows her to practice the movement and refine the technique without worrying about the load After a period of time with relative rest, a lower training intensity and volume can allow you to get…
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Implementing New Concepts & Exercises

Implementing New Concepts & Exercises

As I sit here writing this, we have collectively put together 155 posts of strength and conditioning and physical therapy content on our Instagram page. That is 155 different exercises, drills, assessments, concepts, or principles that you could take and use in your training or therapy practice. Now, that is just the tip of the iceberg. There are thousands of different social media accounts and websites that are producing mass amounts of information to consume and apply. With this endless supply of information, there is no doubt that you have asked yourself the question: “Oh that looks cool, but, how…
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