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train_or_die

@train_or_die

2.2K

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South Florida
24 years PT
Nasm CPT
AED/CPR
Pre/Post Natal
Strength & Conditioning Coach @pbcbroncosfb 🌴
⚫️BLACK〽️
LACKBOYZ🏈
#40andfit
🇭🇹🏁🗽♏️

POSTS STORIES REELS TAGGED

Grinding with my teammates 💪🏾💪🏾🔥#youngathletetraining #youngathletes #futureathlete

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Training in your 70s doesn't have to be a patty cake around the smallest dumbbells in the gym or confined to a machine based circuit.

You can build real strength.

I will call him Charlie for the sake of anonymity.

Charlie came to me as an in person client and few years ago as a referral from another silver soldier client of mine.

He had received an updated MRI of his shoulders and replacement was entering the conversation. All he wanted to do was stay strong and save his muscle mass. If he could get stronger, great.

Fast forward a few years, Charlie is now a remote programming client who could PR every lift if he was asked to do it.

On this same session, he benched 185(his bodyweight) to a small yoga block on his chest.

He is not pain free, but he is not in constant pain anymore. He is lean and muscular. He works on his boat and plays with his grand kids like he wanted to.

That's what it's all about.

Don't think you are cooked because of a bad MRI report or your chronological age.

Fight hard for the good years, because they are worth it.

Be like Charlie.

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I hear coaches poo poo on sequence of exercises in a workout with the idea that it makes no difference.

If a sequence makes each exercise in the session a little better on average over the course of a training cycle, it's worth it.

I can say that having worked at the Olympic and World level.

The sequence is HIGHLY considered and HEAVILY weighed.

You can either listen to me or listen to the loudest online personality.

One of us has seen what it actually looks like and been handed the reigns to make these training decisions, and one of us hasn't.

Just saying.

Try this sequence, and tell me you arent flying.

If you want to track these over a few weeks comment, TRACK EM and I'll send you the spreadsheets for both the jumps and the bar velocity.

See for yourself.

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This seems very obvious, but as I get older I see young coaches focusing on marketing skills before they sre proficient in their profession.

They enter the churn and burn early focusing on gaining leads. They acquire the lead, and then shortly thereafter, they lose the client.

Some of the best business do very little marketing and advertisement.

Some of the WORST practioners, do the most.

If you have no skillset, experience or infrastructure to support delivery on that product(your skillset), you will lose business as fast as you gain it.

Gain experience and real skills, build the business infrastructure to support an influx.

THEN, scale as you like.

If you need skills:

Here's the list.
@jasonfeairheller
@hunter_crine
@mcinneswatson
@leetaft
@sleech72
@dr.andyfatachan
@the.performance.paradigm
@derekmhansen
@dr.patdavidson
@ericcressey
@joshualeeclay

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My client has grown with me as my business has grown!!!!!

Most people dont understand loyalty!!!!!!!

My best work is ahead of me, those who chose to switch sides gonna feel stupid real soon 😐🤫🏈✈️💸💪🏾🌴🏁

#themarathoncontinues
#personaltrainer
#southflorida
#fitness
#adayindalife

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Back to the field forreal no more play play time 😐🏈🌴💪🏾✈️💸🏁

#themarathoncontinues
#offseasontraining
#personaltrainer
#fitness
#adayindalife

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This step in the process is often skipped.

We go from hurdle jumps with a stick, straight into consecutive hurdle jumps.

I like to go slowly through that progression.

My phases go like this:

Phase 1: Hurdle Jump to Stick

Phase 2: Hurdle Jump with Bounce on Landing

Phase 3: Prep Pogo to Hurdle Jump
*This is where things start to really light up.*

Phase 4: Consecutive Reactive Hurdle Jumps

Don't rush it and the end result will be much better.

69

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I started working in high school sports in 2021 when I moved to South Florida.

This area is home to incredible athletes.

Yet there is a durability problem.

Every year, I watch some of the best kids miss playing time or entire seasons due to injury.

The trend remains.

They enter the high school weightroom not able to do real pushups. They can't split squat 20% bw for quality reps.

So I made a list of standards I hold for every major category.

We need to develop these kids physically so they can do the thing they love better.

We need less cone dancing in the park and more robustly built kids that can last a full season in their sport.

How many kids can touch these standards?

Parents, nothing is harder than watching your kid sit out because they were not ready. Hoping that all goes well will not make it happen.

Before you invest in summer leagues, and showcases, turn your kid loose on a real physical development track.

Watch the exit velocity, sprint times, jump height, durability go through the roof.

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3

This is a great total body exercise for anyone looking for strong hips and balanced leg development.

Runners, field and court sport athletes need to be GANGSTER in these areas to be successful.

It's often discarded because it IS hard to hold still enough to do with intensity.

Like any other exercise the setup before you lift is a big part of successful execution. The demand you can place on the hips, leg, and back safely is a big reason TO do this and get good at it.

For this one locking in your pelvis and back helps stabilize a few of the moving parts involved. Taking the slack out of the bar before you lift helps find a strong point of balance before the weight is off of the ground.

You can always start by standing up with 2 leg, removing 1 leg and slowly lowering down to the ground.

I like to get a bunch of volume on these when I do them which is usually 1x per week. They pair very well wirh bilateral knee flexion based hamstring work following.

I like a 4 - 5 x 4-5 reps per side. A Nordic curl variation or seated ham curls are great afterwards.

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Work being deposited daily🏈💸✈️💪🏾🌴🏁

#themarathoncontinues
#offseasontraining
#southflorida
#fitness
#adayindalife

3

1

Another day in the office for the college guys plus Cyre!!!!!!

#themarathoncontinues
#personaltrainer
#offseasontraining
#southflorida
#adayindalife

✈️💸🏈💪🏾🌴🏁

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Working with uncle Julio is always a challenge but is necessary when away from home we locked in on year two of football 🏈💪🏾🌴✈️💸🇭🇳🏁

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