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The Principle of Specificity: Force Application Time

Specificity of training is a core principle that dictates training should enhance a specific aspect of athletic performance or a specific physiological / biomechanical outcome. The term "sport-specific training" gets thrown around frequently, but there is not a clear definition of what "sport-specific" means. I operate from the definition that sport-specific training is training that … Continue reading The Principle of Specificity: Force Application Time

Applying Bondarchuk’s Exercise Classification System: A Thought Experiment and Why Most Training Doesn’t Work

My last post discussed the end goal of training for athletes: playing your sport better. That statement sounds like a no brainer, but all too often athletes (and their trainers) don't approach off-season training with this mindset. Instead, they make a lot of assumptions (read: guesses) about how training will transfer to sport. For instance, … Continue reading Applying Bondarchuk’s Exercise Classification System: A Thought Experiment and Why Most Training Doesn’t Work

Keep your eye on the prize: Enhanced gameplay–not performance in the gym–is the end goal

Want to be updated when new stuff is published? Subscribe here to be notified when new posts go live. Antoliy Bondarchuk developed a brilliant exercise classification scheme. Check it out below: This classification system is intriguing on many levels, the pyramidal structure being insightful in and of itself. At the top of the pyramid sits "Competitive … Continue reading Keep your eye on the prize: Enhanced gameplay–not performance in the gym–is the end goal

Dear Aunt Kiki: What Your Death Taught Me About Life

Dear Aunt Kiki, You probably wouldn’t remember the summer of 2007 as well as I do.   That summer I got my driver’s license, drove my grandfather’s 1980-something F-150 with two gas tanks all over, had a great camping trip at Santa Cruz with my friends (somehow we got away with beach camping alone as 16 … Continue reading Dear Aunt Kiki: What Your Death Taught Me About Life

Principles of Fat Loss Part II: Three Ways to (Healthily) Burn More Fat

Want to be updated when new stuff is published? Subscribe here to be notified when new posts go live. Welcome to part II of the Principles of Fat Loss. If you haven’t read part I yet, I recommend starting there and returning to this one after.  If you have read part one, here’s a quick recap of … Continue reading Principles of Fat Loss Part II: Three Ways to (Healthily) Burn More Fat

Principles of Fat Loss Part 1: How to Ditch Your Belly For Good

Want to be updated when new stuff is published? Subscribe here to be notified when new posts go live. Fat Loss Key #1: Maintaining a Caloric Deficit Your bank account shrinks when you spend more than you earn and it grows when you earn more than you spend.  Weight works the same way. You gain weight … Continue reading Principles of Fat Loss Part 1: How to Ditch Your Belly For Good

How to Learn to Love the Gym in Four Easy Steps—Even if You Hate Working Out

Success Behavior number three is "learn to love the process." Loving something helps you be more succesful at it. So if you love doing the stuff it takes to get healthier and more fit, you'll stick with it and have more success. But if you don’t yet love going to the gym, prepping food, and … Continue reading How to Learn to Love the Gym in Four Easy Steps—Even if You Hate Working Out