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Just because you’re no longer throwing on a jersey or competing in an organized sport setting doesn’t mean you should stop challenging yourself. Training for health is important. But if we’re being honest, training only to “stay healthy” can start to feel repetitive over time. Sometimes the best thing you can do is put something on the calendar that gives your training purpose outside of the weight room. A goal creates excitement. It gives you direction. It makes training fee

The “Slow Cooker” Approach to Long-Term Performance One of the biggest misconceptions in strength and conditioning is that a training session only “counts” if you leave feeling completely exhausted. Many athletes and parent's associate: Heavy sweating Extreme soreness High heart rates Total exhaustion with a productive workout. But fatigue alone is not the goal. There’s a major difference between working out and training. Working Out Working out is often based around: Chasing

Why You Should Still Lift During the Season We put in so much work in the off season, then lose a lot of those adaptations when we stop training during the season. And with youth sports, kids are playing ALL the time. Is there truly ever an off season for them? Everything has its own context but in general let’s look at the following 3 graphs to help explain what your training should look like in season versus off season and why I still strongly encourage you to lift during s

“Sport-specific training” gets overused. You’ll hear things like: “If it doesn’t look like the sport, it’s not useful.” “My kid plays soccer, they should train like soccer players.” “We need to make the gym more game-like.” But trying to mimic your sport in the weight room is not the goal. The most sport-specific thing you can do is play your sport. What actually builds performance The weight room exists to build the foundation that allows you to express skill better, strengt

One of the biggest mistakes athletes make during the return-to-sport process is thinking they need to immediately “grind” their way back into shape. More conditioning. More intensity. More soreness. More exhaustion. But getting tired and getting better are not the same thing. Working Out vs. Training “Working out gets you tired. Smart training gets you better.” There’s a difference between exercising and actually training with purpose. Training with purpose takes more discipl

Hello runners! Whether you’re doing a walk-to-jog, fast walk, 1 mile, 5K, marathon training, or just getting into running, stop and read this. If you love running (or want to start), you need to think about this: What is running not giving your body? What demands is it placing on you repeatedly? Running is a sport, even recreational running. And like any sport, your body should be trained to handle its demands. Running is highly linear and repetitive, which is why it’s import

ACL injuries are often discussed as if they’re random or unavoidable. But when you look at the research, patterns emerge. Female athletes experience ACL injuries at significantly higher rates than males. Depending on the study, this difference is commonly reported as approximately 2–8 times higher risk (Arendt & Dick, 1995; Agel et al., 2005). The important question is not if the risk exists, but why. The answer is not one factor. It is a combination of anatomy, hormonal infl

Most adults think cardio has to be hard to be effective. But one of the most powerful (and overlooked) tools for improving health, performance, and body composition is actually the opposite: Zone 2 training. Why Cardiovascular Health Matters Your cardiovascular system is the engine behind everything you do: energy, recovery, training performance, and long-term health. Improving it helps you: Feel more energized day to day Recover better between workouts Support heart health a

The benefits and common misconceptions about youth strength training