Archive for the ‘Uncategorized’ Category

That’s All He Wrote

Posted: March 29, 2013 in Uncategorized

Hi Everyone,

A bit of bad news. This will be my final blog post. Unfortunately, at this point, I feel like I’ve touched on most of the topics which I wanted to address when I started the blog. Lately I feel like I have really been forcing posts, posting ANYTHING rather than actually posting for the sake of putting some important information out there. Since I’ve started the blog, two things have happened. First of all, I find I’m reading a lot less about fitness. That is partially due to the fact that the free time which I used to devote to reading is now devoted to blogging. Secondly, I am currently working as a manager rather than a personal trainer at the gym, and only directly working with one client. As a result, I haven’t been picking up new information via my own research or my own experience.

I have not given up on learning new information at all. In effect, I’m ceasing the blog for selfish reasons. I want more time for my own research!

My thinking is, rather than struggling to put out a sub-par product, I might as well end it here. I want to wish all of you who have frequented the blog best of luck with your athletic pursuits. Also, I wanted to thank you very much for taking the time to read my work. I had a great time writing the posts, and was happy that I felt I was making even the tiniest little difference in an industry which I love. Keep working hard and keep learning! #allgo


Did a fun conditioning session today. I wanted to hammer a medium-length circuit at the beginning and then do some heavy lifting while I was fatigued. In MMA or BJJ, it is important to be able to generate large amounts of force even when you are fatigued, whether that fatigue is due to muscular failure or high aerobic demands.To that end, the workout consisted of…

21 95# thrusters
21 burpees
15 95# thrusters
15 burpees
9 95# thrusters
9 burpees

Rest 5 minutes

15 minutes of (2×225# deadlifts and 2×185# bent over rows) every minute on the minute

Finish with 3 rounds of:

A1) prone 90 degree abducted dumbbell external rotation – 12 reps
A2) prone ‘I’ T3 raises – 12 reps

The 15 minute second portion of the workout may not seem like much, but after all of the burpees and thrusters, your energy will be sapped. Enjoy! #allgo

I got some feedback on my most recent post from another trainer friend of mine. He suggested that I might have left out a couple of mobility issues which might cause heavy torso inclination during overhead squats (or front squats, or back squats for that matter).

The first thing he noted is that tightness in the hip flexors (especially the iliopsoas) can pull the torso forward. If you do a lot of sitting during the day, this means you. Fix this problem by doing a Bulgarian split squat-style stretch with your knee on the floor (or a mat) and your glute on the same side engaged.

The second thing he noted is that poor hip internal rotation can cause forward torso inclination. This problem can result in you having to sit back in your squat rather than straight down, thus requiring you to lean forward to prevent yourself from falling over. If you are like me, and internal rotation of the femur is somewhat uncomfortable, try simply doing some bodyweight squats in a wider than average stance without letting your toes point out too far. #allgo


DOMS, or Delayed Onset Muscle Soreness, is a very well known and somewhat misunderstood phenomenon. I’m not going to discuss what causes it chemically. DOMS can be described as muscular soreness caused by an intense workout which tends to peak about 48 hours after the activity which caused it. One common mistake people make is judging how hard they have worked by the level of DOMS they experience. “Ohhhhh, my trainer killed me! I won’t be able to sit down for a week!”. While DOMS can be a sign of a great workout, do not make the mistake of assuming that you did not have a good workout if you do not experience DOMS. Factors such as training age, rep range, and even foam rolling and mobility work can influence how sore your muscles are after a workout. If you train and you’re not all that sore afterwards, it’s not necessarily cause for concern. #allgo

Site News

Posted: December 24, 2012 in Uncategorized

Hi Everyone.

I will be spending the next week traveling to spend time with friends and family, so I will not be posting again until 2013! Whatever spare time I have will be devoted to my own workouts. I wanted to wish you all a Merry Christmas, or Happy Holidays. Don’t forget to stay active, drink water, and get vegetables in over the holidays. This was my conditioning workout today. A short one, but it definitely did the job. #allgo

Complex – 5 rounds, rest approx 1:30 between rounds (barbell should be approx 30-40% of your back squat 1RM)

5 overhead squats

5 thrusters

5 bent over rows

5 back squats

10 burpees

10 kettlebell swings

Finished off with some upper back remedial work and a few rounds of shadow boxing.

Quick Tip: Technique Work

Posted: December 8, 2012 in Uncategorized

Olympic lifts are awesome, but complicated. When you are first learning them, practice with a very light dowel, and then an empty bar. Spend weeks if not months learning the proper movement patterns before you load the bar. Although this will require a lot of patience, you will progress faster and avoid injury if you take the time to develop proper technique. #allgo

I Need Your Feedback!

Posted: December 6, 2012 in Uncategorized

First of all, thanks so much for those of you who have been visiting the blog. I hope you have found the information helpful! A couple of people I have spoken to have suggested that I organize a way for readers to submit questions they would like answered, or topics they would like addressed. I was thinking about creating an email address that you all could message. If interested, post a comment on this blog post! #allgo