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Category: Training

The Complete Performance Blog

The Squat Hierarchy

Do you back squat?  Better question…  Should you be using a back squat in your training program?  The back squat, like the bench press and deadlift, is a heavily debated exercise.   Is it necessary for training?  Or does it pose too great of a risk for injury? Now, if...

3 Bench Press Alternatives

Do you bench press?  Better question - should you be using the bench press in your training?  The bench press is one of the most heavily debated exercises.   In athletics, the question becomes should overhead athletes who throw, spike or shoot use this as a modality...

12 Ways to Move More

Have you ever told yourself you don’t have time to workout? Sure you have! How do I know? Because I have done it! I OWN a gym – how is it possible to validate that I don’t have time to workout?? I do understand where that can be a VERY strong voice in your head...

Why You Should Warm Up to Throw

Warm up to throw, don’t throw to warm up. This is something I am very passionate about, so bear with me as I talk your ear (eyes?) off. We still see too many athletes start their throwing warmup, whether that is before pitching or game/practice, with a ball in their...

3 Reasons a Cookie-Cutter Program Failed You

To be clear, there are more than three reasons.  Age, Sport, Position are a few of the common things that you might think of at first. What if you are the same age, play the same sport/s AND also play the same positions? What are other reasons to provide a custom...

How to Know If You’re Over Doing It in the Gym?

Did you know that it’s estimated that up to 60% of professional to semi-professional athletes overtrain at some point in their life? Did you know there’s an actual medical condition that can result from overdoing it in the gym? Look, before you click the big red X on...

[GUIDE] How Often Should I Exercise?

Hey, did you know that the Center for Disease Control (CDC) recently published the second edition of the Physical Activity Guidelines for Americans? Of course not! The only thing we hear about in relation the CDC is COVID (come on, we have to joke a little). In all...

Are Squats Bad for Your Knees?

Short answer: No. But the short answer wouldn’t make for a very good blog, would it? A long, long time ago, squats were thought of as one of the best metrics for strength.  There were hundreds of variations of lifting heavy objects up and either walking them over or...

How to Know If a Challenge Is Right for You?

In a country where over half of our population is overweight, we were DESPERATE for solutions. We needed something, ANYTHING to get our rear in our gear, drop the unnecessary pounds, and fit the mold our society pressured us into fitting, so we looked more like the...

3 Steps to a Sizzlin’ Summer Body

Have you done it yet? Have you ripped off the band aid and tried on those summer clothes yet? Yikes. I remember hating that as far back as elementary school! Yes, I was still a growing kid who had every reason to NOT fit into her clothes, I hated the feeling of being...

[GUIDE] FIT With a Side of Cardio

Powerlifters are NOT endurance athletes. EliteFTS suggests powerlifters should do 2 to 3 sessions of 20 to 45 minutes of cardio. Hold up – AT A WALKING PACE. I’m a powerlifter; therefore, as a coach, I naturally attract individuals looking to train through resistance...

5 Training Misconceptions

According to good old Google, there are approximately 340,000 certified personal trainers in the United States alone. The PT Pioneer (where I actually found that stat) said that doesn’t include those who are NOT certified and just offer their “knowledge” on the...

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