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Sam Benzing

@sam.benzing

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Personal Trainer @doubleplaysportscc
CSCS | Pre-Script Lvl. 3
Train Hard. Train With Intent.
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Controlled Chaos

Everything in training is about trial and error, pulling audibles and pivoting when necessary.

The kids are transitioning to an in-season program and having 24 of them in a small weight room is the definition of controlled chaos.

Tuesday is a heavier strength focus (3 days post game, 2 days out).

Thursday (1 day out from a game) is power.

Saturday (1 day after) has a heavy emphasis on mobility and loading through deeper ranges, while constraining the strength work with instability, alternating arms, and tempos.

Fail fast, recalibrate, and stay moving forward.

#TrainHardTrainWithIntent
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#athletetraining #strengthtraining #athletics #athletictraining taken in Lowville Academy by @sam.benzing

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15

a year ago

I don’t know what more I could add to this, her writing speaks for itself.

What I will say is, I appreciate the trust from day 1 and I’m excited to see where the next 8months takes you 🤘🏼

Hopefully it’s to the chalk bowl to help you RDL the 100s!

#TrainHardTrainWithIntent taken in Double Play Community Center by @sam.benzing

38

4

a year ago

Pre-Script Level 3 - 1 Week with a 2025 Combine Class

January 2018, I remember hearing @the_muscle_doc on @mindpumpmedia one day while I was driving an hour to my college internship site in 2018 when he mentioned RX’d Radio. I’ve been an avid listener and all things @pre_script related ever since.

Oct. 2022, PSL1.

Summer 2023, PS Barbell.

February 2024, PSL2.

January 2025, 6 years later, nearly to the week PSL3.

Going into that week I was nervous, coaching athletes that have a shot at the pros, mind blowing. All while under the watch of some of the greats in the S&C world…fucking wild.

The conversations and moments shared that week with the compound coaches, pre-script & other L3 coaches, and athletes are ones that are greatly appreciated and not taken for granted. Im extremely grateful for this opportunity and will be paying it forward until I leave the gym floor.

As shallow put it (not a direct quote) - Yes L1 and L2 have exams at the end, but this was the true test.

#TrainHardTrainWithIntent taken in House of Athlete Tampa by @sam.benzing

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23

2 years ago

Current goals for this phase:
•Upper body strength and size
•Lower body strength and speed

Managing recovery has been a challenge with work schedule, Jiu-Jitsu training, and weekends spent laying concrete for the barn foundation.

Fatigue is something we can not compartmentalize. We’re going to agree that when I use the word “Fatigue,” it encompasses muscle soreness and poor recovery.

The back fatigue from heavy squats and deadlifts affects the body the same way as any other activity you perform on a day-to-day basis.

Creating a training program is like a puzzle, where the pieces are the exercises, variables, and each day these fall on, then connecting them to make a bigger picture.

Taking everything from sleep, lifestyle, and outside-the-gym physical activities into account.

If we don’t account for the fatigue and residual soreness from the day prior while also taking into consideration the following days, we may run into issues: sub-par training sessions, injuries, poor recovery.

This is what the next 4-6 weeks will look like for training.

•Monday- Lower body speed & Jiu-Jitsu
•Tuesday- Upper body hypertrophy
•Wednesday- Lower body strength
•Thursday- Rest day. Late enough in the week to provide program updates for some clients and give me more time on the weekends.
•Friday- Upper body strength/lower body maintenance, jiu-jitsu
•Saturday- Rest/House projects
•Sunday- Rest/House projects, possible Jiu-Jitsu

#TrainHardTrainWithIntent taken in Double Play Community Center by @sam.benzing

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3

12 hours ago

Understanding Intent & Adaptation.

There is generally something else that we can do that will keep us on track with the goal at hand, it just takes some more thought.

At a more basic level, the look of the exercise likely won’t change, the delivery may.

In the example here, the only piece that changed was how I got the impulse. Instead of a box to drop from, I was able to create a similar effect using hand tension.

Take a step back, think critically, and adapt.

#TrainHardTrainWithIntent
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#strengthtraining #athletics #athletictraining taken in Double Play Community Center by @sam.benzing

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1

4 days ago

Week 28 of training.

He recently turned 12 and the main goal at this age is, learning how to move.

This is a general blueprint for training youth athletes and a look inside his training program. The only piece not shown is an ample amount of trash talking.

We start with exercises that challenge his stability: single-leg RDLs, forward and backward lunges. I tagged his older sister in for some disruption training too. “It’s better when she does this so I don’t get bullied at home” - His words not mine.

We then move into basic movement drills: hops, skips, and/or bounds.

Next, a weightlifting derivative that I love to use with any athlete, KB High pulls. Before this it was barbell jump shrugs, and before that it was PVC pipe jump shrugs.

Next is the strength work. He’s been asking about the Trapbar since like week 3. This was his third week on it. Started with MB good mornings, then DB RDLs, then a KB deadlift and we made a deal that if he could rep the heaviest we have (80lbs) for a 3x12-15 we could use the trap bar. He hit that a little while back but it’s more about the how you lift it vs what you lift.

Finished up with a circuit of chops and a fun bear crawl variation. We usually throw in some biceps or shoulders here too.

Technique determines exercise selection more than age. Pick a few high-quality exercises and go from there. 🤘🏼

#TrainHardTrainWithIntent
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#strengthtraining #athletics #youthtraining taken in Double Play Community Center by @sam.benzing

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1

5 days ago

There are prerequisites you must achieve before you can make an exercise speed- or power-focused.

We must be strong enough to recruit tissue fast enough to move the bar quickly, while having high-level technique to execute the lift without faltering.

When we strength train, more specifically, train to get stronger, we recruit HIGH THRESHOLD MOTOR UNITS. These are cells within the muscle that only kick on at heavy loads or near failure sets.

These are also the cells that get recruited when we aim to produce rapid movement. The body essentially bypasses every other motor unit to get to the high-threshold ones.

With this in mind, we must get to a certain level of strength before thinking about training for speed.

Secondly how you lift it is equally important as how much weight is on the bar.

If our technique can not hold up under moderate loads, what makes you think it’ll hold up under moderate loads at a higher velocity?

Walk before you run, get strong before you move fast.

#TrainHardTrainWithIntent
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#strengthtraining #gymtips #athletics #fitnessadvice by @sam.benzing

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1

7 days ago

Not everything is a hypertrophy exercise and therefore should not be performed as such.

Seeing sets of cleans programmed at 8 reps or bicep curls at 6 because of “mechanical tension”, trying to turn shortened biased exercises into lengthened.

We’ve lost the plot.

What is the goal of the exercise? Is the working muscle advantaged or disadvantaged? What are the secondary and tertiary goals of this exercise?

These are all questions that need to be asked before performing a set or writing a program.

The answers to those questions will lead you to a rep range that hits those boxes.

#TrainHardTrainWithIntent
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#strengthtraining #athletics #fitnessadvice taken in Double Play Community Center by @sam.benzing

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0

9 days ago

9.87/10 concert

If we were on the floor…would have been a 10/10 but that’s on me.

All of these bands were on my bucket list of bands to see and every single one exceeded expectations.

@theplotinyouofficial has to be one of the most hype openers for a metal concert out there.

@motionlessinwhite Has been a top band since listening to them for the first time back around 2014

@bringmethehorizon and @olobersykes are true rock stars. The performance, atmosphere, attitude, everything was freaking SICK. 🤘🏼 taken in Canadian Tire Centre by @sam.benzing

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5

12 days ago

“Remember that a person’s name is to that person the sweetest and most important sound in any language.”

-Dale Carnegie

This is the first step to building rapport and a relationship.

People are genuinely impressed that I’ve remembered their name after signing them up for a day pass or giving them a tour of the gym.

If you have a conversation with anyone who comes through the gym doors, it brings their guard down and plants a seed to bring up training later on.

It’s a simple task that many forget the impact it has.

#TrainHardTrainWithIntent
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#personaltrainer #advice taken in Double Play Community Center by @sam.benzing

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6

13 days ago

Build capacity before expression.

The sets of 4-8, slow eccentric work, isometrics, etc. They all have a place.

Basic strength and conditioning principles of building capacity before output.

If you rush into heavy singles, max-effort sprinting, or single-leg bounding, you’ll likely be met with a slew of aches and pains. But you’ll also hit a ceiling much faster and be forced to pivot.

On the flip side, if you take the time to build a training base, your tissues are going to be more resilient in the long run. You need to build up the tolerance to training and come back to it every so often.

This is basic GPP, but some people forget how important it is, likely because it isn’t flashy.

#TrainHardTrainWithIntent
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#athletics #strengthandconditioning #gpp by @sam.benzing

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4

21 days ago

Happy 31 to my favourite young old man and side quest buddy 😜🩵.

@sam.benzing 🩵 by @sam.benzing

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a month ago