Instagram story viewer> @coryabergman> Tagged

Cory Bergman

@coryabergman

2.6K

followers

1293

following

Strength and Conditioning Coach • Randolph AFB
Cycling • Outdoor Enthusiast
San Marcos, TX

POSTS STORIES REELS TAGGED

King Archibald has officially expanded his kingdom. 👑🐮

The cows have accepted me as one of their own. Long live the king! 🐾

17

0

10.4.26 the day I became a half Ironman❤️

For an entire year, I trained for this goal through countless miles, early mornings, setbacks, tears, and moments when I questioned whether I was capable of doing it.

Before the race, I wrote Philippians 4:13 on my arm: “I can do all things through Christ who strengthens me.” I knew I would need that reminder, and I did.

The day didn’t unfold as I had imagined. The swim was canceled, which broke my heart after countless hours in the pool. Then came pouring rain and relentless headwinds on the bike. By the run, I was fighting a cold, struggling to breathe, and running on empty.

But every time I felt like I couldn’t continue, I looked at my arm and remembered that I wasn’t doing this in my strength alone.

So I kept putting one foot in front of the other until I saw that red carpet.

I could never have made it to that finish line without the love, prayers, encouragement, and support of my incredible family, friends, and coach.

But above all, thank You, Jesus. Thank You for carrying me through every high and low, giving me strength when I had none left, and reminding me that this journey was never about what I could do on my own.

Through Him, I can do all things.

This finish line is more than an accomplishment; it’s a testimony of His faithfulness.

Bike: 3:11:58 | 17.46 mph
Run: 2:59:20 | 13:39/mi
Finish: 6:15🏁

91

31

Another Saturday, another group ride! This time we went from San Marcos up to Wimberley and back. A few of us added 20-30 miles after that. Heat and hills for breakfast, but I wouldn’t have it any other way. Having more fun with training than I’ve had in years!

Who’s joining next week?!

#triathlontraining #bike #cycling

3

3

Day 74/365
Day 14 of 1 Mile

LET'S GO

Trying to look like Tom Platz with THE QUAD SWEEP.

Almost half way through. 1 day at a time.

#lungeclub

26

1

Day 71/ 365
Day 11 of 1 Mile
Will see how much longer we keep this up. Ive had nerve pain into my leg everyday during this. Might need to take some time off after Day 90
I want to accomplish my goal of 30days straight of 1 mile.

One Step at a time. Consistency 💥 Work 🔨

22

1

Day 69/365
Day 9 of 1 Mile

DECENT

Show up, Do the Work.

#lungeclub #dothework #onedayatatime #1stphorm

53

0

The more advanced your training age, the less impressive it is to me that you can hold a bodyweight plank for +1 minute. Had a great talk with @coryabergman today and that prompted this little tirade of a post.

Should we start there? Probably! Teach positions first, absolutely. Though I’m prepped for the rush to judgement, I’m standing 10 toes down on this one. For trained individuals, planks are unimpressive.

Now, if you’re doing them CORRECTLY, you’ll shake no matter what. It’s supposed to be a position that holds a MASSIVE amount of tension for the duration— but the amount of athletes (people in general) who plank and can hold a conversation and look like they could be there all day… whaaatttt are we doin?? Not generating any meaningful adaptation, I know that. If you’re out here holding a plank for 2, 3, 4 minutes… 1) waste of valuable time in my setting 2) at what point in your training are you holding any iso for THAT long, even with sub maximal intent? (Except if you’re in @devin_sc_coach ‘s program — sorry bout your luck).

So, what’s my solution? Constraints.
Create a situational overcoming or yielding with an Isophit or even just a loaded barbells on the safeties in rack or plates or dumbbells.. or even manual manipulation with a partner pressing on the hinge points at the hip.

Athletes automatically brace better because if they don’t, they get folded.

Am I saying this is for everyone? Read along now… NO.
COULD you start here… actually… yes. I think so anyway. But that’s not the point.

The trunk is the power translator (especially for my overhead & rotational sports & long-limbed athletes), so bracing and all kinds of anti rotation, anti flexion, anti extension, and anti lateral flexion have a prominent place in my program.

Let me know if you also train this way, or if you don’t, why don’t you?

Stay curious.

#highperformance #strength #volleyball #athlete #tennis

643

31

Red, white, and you🤠❤️

81

1

A little recap✨ 70.3 loading……

82

13

Most athletes have the training side dialed in. They know their program, they show up, they do the work when it’s time.

Too many think though that when they are working out is when they are getting stronger. When in fact it’s the time between sessions where that happens.

That’s backwards. Training is the stimulus, it breaks the body down. Recovery is where the adaptation happens, where the body rebuilds stronger, more capable, more durable.

Remove the recovery side of the equation and the training stops producing.

Sleep, nutrition timing, aerobic recovery sessions, soft tissue work, stress management, these aren’t soft suggestions. They are variables that require just as much attention as training.

The same way you program sets, reps, and intensity, you have to prioritize recovery with the same intention.

The athletes who last aren’t the ones who trained hardest. They’re the ones who recovered best.

Full breakdown this Friday on Substack. Link in bio.

#recovery #restdays #sleep #bergmanperformance #adaptperformconquer

3

0

A lot of the pilots I work with come in already in decent shape.

They show up already in a routine, they put in the work and manage their time wisely around their schedules, and by most conventional measures take good care of themselves. Their problem isn’t effort. It’s understanding what the job is actually doing to their body and what training needs to do in response.

Whether it’s unmanned sitting on mission for 18+ hours or manned and requiring high G tolerance, the training optimize performance under their specific demands.

Research consistently shows that stronger pilots tolerate G-forces better. The ability to brace, generate intra-abdominal pressure, and maintain structural integrity under load has a direct correlation to G-tolerance. The valsalva maneuver used as apart of AGSM (anti-g straining maneuver) is the same mechanics used bracing a heavy squat.

That’s SAID in practice. Your body adapts specifically to what you ask of it. If the training doesn’t account for what the job actually demands, you’re leaving performance, and in this population, safety and longevity on the table.

Train for the seat you’re in.

Full breakdown is live on Substack. Link in bio.

#strengthandconditioning #spp #optimizeyourlife #bergmanperformance #adaptperformconquer

6

0

There’s a principle in exercise science that most people have never applied to their own training.

SAID: Specific Adaptation to Imposed Demands.

Your body doesn’t adapt in general. It adapts precisely to the stress you place on it. The movement pattern, the load, the energy system, the duration, every variable shapes the adaptation you get back.

General strength training has broad transfer to daily life. Getting stronger makes you more capable across the board. But if your goal is specific, a sport, a job, a performance standard, general training alone won’t close that gap.

Hard work in the wrong direction is still the wrong direction.

The program has to match the demand. Your occupation, your goal, your life, all of it shapes what the right program actually looks like.

The right foundation. The right demand. In that order.

Full breakdown this Friday on Substack. Link in bio.

#strengthandconditioning #spp #specificity #bergmanperformance #AdaptPerformConquer

3

0