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The landmine is one of the most versatile tools in a strength coach’s belt. Why? The exercises and variations of them are endless. Specifically, the landmine press is one of my favorites. It has a lot of benefits with a small amount of risk for injury if done properly.   The barbell overhead press is an exercise that can build a ton of overhead strength and it is highly recognized in the fitness industry. With all of that said, it can do more harm than good with some athletes. Not everyone needs to be press a barbell overhead, but in...

“Life is all about taking risks” yea, maybe with asking that guy/gal out on a date or trying a new food, but certainly not in strength and conditioning!   Before I ramble on about this topic, let me make myself clear, I do take risks with my athletes, but not at the expense of their athletic performance.   What exactly do I mean by risk and reward?   Training offers many benefits, such as: increase in strength, power, speed and coordination.  There are also risks associated with training. Athletes who work out incorrectly, risk straining a muscle, damaging a growth...

Imagine this:   You are at a college showcase, with dozens of college recruiters watching carefully on the sidelines. You are running down the field, and next thing you know, you feel the back of your leg tense up and you can barely run. Your coach has to pull you off the field and you can’t go back in because of this cramp. Yes, a stupid little cramp that lasts just long enough for the game to be over. And guess what, you couldn't play. What does that mean? You may have not gotten noticed the way you wanted to....

When you do your next set of squats or overhead presses, I want you to take a little video of yourself. A lot of you will find one thing in common, arching of the lower back. There are many ways of saying this: lordosis of lumbar, hyperextended back or ‘super S’. Frankly, I don’t care what you call it, but it is not a safe position for the spine.   Ask almost anyone if they have had back pain or experience chronic back pain, and 9/10 times the person will say yes. Their reason could be a plethora of things,...

Athletes generally move in all three planes of motion during their sport. Jumping, running, hopping, throwing, spinning, almost any motion you can imagine occurs during sports. With that said, this needs to be taken into account while training.   Three planes of motion: -Sagittal (forward/backward) -Frontal (side-to-side) -Transverse (rotation)   When training we need to keep all planes of motion in mind. A large part of working out is done in the sagittal plane. I’m sure you can rattle off plenty of these exercises, but may have a more difficult time naming frontal and transverse exercises. Although a majority of...