All Posts By



    Train patterns, not muscles

    As an athlete, performance on game day is all that matters. Style points will never outweigh a poor performance. This is why for 99% of athletes training like bodybuilders will never unlock their true athletic potential. Spending your time training basic motor patterns like the hinge, squat, push and pull will be far more valuable because these movements will be replicated when game time comes. The rapid hip extension and hip flexion we see in sprinting mirrors the squat, but you’ve never seen Usain Bolt squat on the track. However, I bet he did plenty of squat variations like step ups throughout his season to help strengthen his squat pattern.

    Javon Francis running with a full stride.

    Most game speed action is very taxing on your body, whether you’re running an all-out sprint for 200 meters or throwing a baseball 100 mph. Practicing skills at near maximum effort takes a lot out of your nervous system and all the connective tissue in the body. This is where the weight room can be your greatest ally. In the weight room you can mimic movement patterns that will enhance the skills needed for your sport. When done properly you can increase force production, improve the resiliency of ligaments and tendons, reducing the risk of injury without taxing the nervous system.   

    I focus on training the body as a unit during each lift, not isolating muscles each day of the week like the classic “back and bi’s” then “chest and tri’s” approach I experienced in high school and read in magazine articles. Instead, connecting the hips and shoulders at the same time like in a deadlift or split stance cable rows will help strengthen patterns we see in the sport. Improving these basic patterns will enhance skills, build strength and increase longevity.

    Now how can you apply this to your training? It’s simple click below and get started today.


  • Blog

    Stride Length

    Increasing stride length is a popular topic with most sprinters for good reason. The longer your stride the fewer steps will be needed for the given distance. But how exactly do…

  • Blog

    Upper Body Mobility for Runners

    Running is a beautiful activity when you can find harmony with your body and get to where you want to go as fast or as slow as you want. Unfortunately people…

  • Blog

    Healthy Hips for Runners

    Runners with tight hips never develop a full stride. Hips mobility is key for 3 reasons Greater force productions with each stride Provide strong base for tall posture Longer stride reaching…

  • Blog

    Healthy Ankles for more Speed and Power

    Stiff ankles can shorten your stride and speed up overuse injuries. A mobile ankle can help in 3 ways. Better bounce of the ground increasing your stride length Less wear and…

  • Blog

    Common Sports Injuries

    If you are playing a sport, chances are you will run into some bumps and bruises along the way. Very few people walk away from a career in high school or…

  • photo by Weston Carls

    Two legs, Two separate Jobs

    Two legs with two separate jobs When talking about multi-direction (MD), it’s important to think about our legs as separate motors one being the lead leg and the other being the…

  • Blog

    Are Stiff Ankles Slowing you Down?

    Are stiff ankles slowing you down?      If you wear high heels on a daily basis then the answer is probably YES.      Stiff ankles can limit your performance…

  • Uncategorized

    Secrets for Agility pt. 1

    Secrets for Agility Multi-Direction (MD) Most sports require you to react to either another person or object like a ball. With these demands you can find yourself spinning around like a…

  • Blog

    Secrets for Speed

    Secrets for Speed Speed is great, there’s no denying it, but there can be too much of a good thing. What good is all the speed in the world if you…