Posts in "Program Design"

30 Days of Deadlifts: Days 1-10

A few weeks ago I had an epiphany. Maybe I should do a 30-day series on Instagram and cover something cool? 30 Favorite Pictures of My Cat? 30 Days of Omelets? No, no, no…30 Days of Jason Bourne Fight Scene Reenactments? As you can tell, I didn’t go with any of those choices. But if… Read more

Are Compound Movements Actually Making You Stronger?

NOTE FROM TG: I’ll be traveling in Europe for the next ten days and figured this would be a nice opportunity to repurpose some old content that may have been missed the first time around. 1) If you didn’t read this the first time I posted it all I have to say is “pfffffft, whatever.”… Read more

Getting Stronger is Corrective

  “Oh, I forgot to tell you…my previous trainer said I have a winged scapula, my left hip is a bit internally rotated, and that my posture is bad.” This was less than five minutes into an initial assessment with a new client and it took everything I had to prevent my eyeballs from rolling… Read more

Accessing T-Spine Extension For Healthy Shoulders

There are many things that can make your shoulder(s) hate life. Poor programming balance Less than stellar exercise technique Muscular imbalances Bony adaptations (acromion type Poor scapular kinematics And, for some, we could even make the case for faulty breathing mechanics and/or contralateral hip/ankle mobility restrictions. I try not to get that into the weeds and… Read more

When to Bench Press With Your Feet on the Floor, and When Not To

I received an email awhile back from someone asking a simple question: “What are the reasons one would or would not bench press with their legs on the bench as opposed to the floor? Just personal preference? Back issues?” Tony of a few years back would have been like, “When would someone bench with their… Read more

Why Introducing New Exercises Can Derail Progress and What To Do About It

Anyone who’s read this site for any length time knows I’m not a big fan of exercise variety. For most people, most of the time, adding in novelty for the sake of novelty often mounts to nothing more than a one-way ticket to Averageville. My good friend and strength coach, Chris Merritt (founder and owner… Read more

The Underrated Value of Mediocrity

Remember that iconic and hilarious scene from the movie Billy Madison when Billy (Adam Sandler), upon realizing one of his classmates embarrassingly peed his pants, attempts to “normalize” the situation by pretending to also pee his pants, thus reframing the unfortunate situation into something that’s not only desirable to do, but something everyone thinks is… Read more

Solving the Shin Splint Shit Show

Few things are more annoying than a nagging (sports) injury. Okay, I can think of some: A piece of popcorn lodged between your teeth during a three hour long movie and no floss in sight. Flat Earthers. Poodles. Talking about feelings. Outside of those things, having (and trying to train around) a nagging injury is… Read more