Categoriescoaching

Coach’s Roundtable: Two Things They Should Know

If you work with high-school athletes this is for you.

Friend and colleague, Mike Anderson, who’s a strength coach in Ohio, reached out and asked if I’d be open to sharing a roundtable discussion of several coaches discussing the rigamarole of working with this population.

I always enjoy other coaches riffing and pontificating on this subject and I think there are many perils of wisdom below.

Enjoy!

Copyright: tonobalaguer / 123RF Stock Photo

Two Things They Should Know

One of the most important populations for strength and conditioning / fitness right now is the high school aged athlete.

Training has become so common amongst this age group that if you even think that you might want to compete at the next level then you need to be in a gym. I myself train a metric shit-ton of high school athletes and it’d be an understatement to say that this population has some unique traits and attributes.

As a strength coach, it’s sometimes easy to forget that not everybody knows the same things you do. I occasionally take some information for granted and am surprised when the kids or their parents don’t know it.

Some recent interactions I had with athletes spurned the writing of this post and I thought it would be really interesting to get some points of view from friends of mine in the industry around the country regarding the two things that they, as coaches, wished that both high school athletes and their parents would really understand about training.

Jarrod Dyke – Owner / Coach, First XV Performance, Brookline MA.

1. Every athlete that walks into a weight room or training facility needs to remember this: you are there to help you get better at your sport, not to set the world record in powerlifting or weight lifting (unless those are your sports). Check your ego at the door.

If your squat doesn’t jump 100 pounds in 3 weeks, it’s not the end of the world.

Put in the work and the weight will go up! You will get stronger and be much stronger on the pitch, field, court, ice, track etc. Just because you tick the room temperature up from 29 degrees to 30 and the ice isn’t melted yet doesn’t mean you aren’t making progress, be patient!

2. In season training is a big must if you want to last throughout the season.

It is very possible to maintain your strength or even gain strength, depending on the circumstance, throughout your sport season.

Not training at all is probably the worst thing you can do; your practices and game aren’t enough to maintain the strength you just put all the work into building up. Then when the off-season comes you are not starting all the way back at square one, but rather you’re still better than you were at the start of the last off-season.

Hilary Lederer – Strength Coach, Force of Nature Strength & Conditiong, Toronto, Canada.

1. The first thing I’d want parents and athletes to understand about strength training is that it doesn’t need to be (and almost always shouldn’t be) something that completely exhausts the athlete. A ton of productive work can be accomplished while still feeling pretty fresh after.

2. The second thing is how valuable a solid coach and program can be for every athlete. You can be talented and successful without, but those athletes tend to be less common and rarely last long.

Injury prevention, weak points, confidence, etc. will all be positively affected in the short and long term, plus you are setting the athlete up for lifelong good habits relating to health and fitness.

 

Mitch Gill – Head Athletic Trainer at Dacula High School, Private S&C in Dacula, Georgia

1. “Sports specific” training is just practice; it is not the weight room. Strength and conditioning is about building the qualities such as strength and speed to increase the robustness of the athlete’s skills. The goal in the weight room is to create a better all-around athlete who is able to express that athleticism on the field.

2. Athletic development is a long term process; or as I like to call it, “slow cooking the athlete.”

We live in a microwave society that wants to see results right away.

They want their squat to go up 80 lbs in a month or their 40 time to drop half a second in that same time. For long term success, let nature and time in training take its course.

No one cares if the kid is the best 14 year old in their county at their sport if he/she has already peaked or is always hurt.

 

Brandon Strausser – Performance Coach, Spire Performance, Geneva Ohio.

1. The idea of “Sport Specific training” is a hoax – Athletes and parents need to understand that our jobs as strength and conditioning coaches is to make better athletes (through strength, speed, and power gains along with injury reduction protocols).

The training program that the athletes receive will be very similar to one another (in regards to the movements and speed development). The only thing different will be how they apply their training program into their sport (ex: A swimmer and a baseball player will both squat to develop stronger and more powerful legs.

For the swimmer it’s to have a better start and turns off the walls. For the baseball player, it’s to have a stronger swing and faster sprint to the bases). Leave the specificity to the actually sport coaches who know and understand the sport like the back of their hands.

2. Be patient with your training – Understand that good things take some time to develop.

You actually have to work your tail off to get results.

Some people adapt quicker than others and see improvements much sooner than their counter parts. But that’s the beauty of us being human; we’re all different and react to stimulus and stress differently. This might sound like another point but it goes right along with being patient and that is staying consistent with your training and who you are training with.

Be organized with your training and have a set schedule of when you’re doing it (certain circumstances I understand will pop up but try to stay as close as you can to your schedule).  The number of training sessions per week will alter how fast or slow your results will be.

You see that your vertical hasn’t improved in two weeks.  Well maybe it’s because you’ve only had a total of four training sessions in those two weeks.

Lastly, jumping from coach to coach will break up and stunt your progress because each coach has a different approach to their training.  Your body will not be able to adapt if you are constantly changing the training stimulus with a new program from a new coach each month or even week. The moral of this spiel is that good things will come to those who wait!

Greg Robins – Co-Owner / Coach, The Strength House, Worcester MA.

1. I need you to understand what it is you want to gain from training with us.

Can some of this be coached? Yes, probably.

However, if you don’t have a clear picture of what you hope to gain from training you will not achieve much of anything in the end. While I can explain what training can do for you, it is not the same as YOU knowing what you want to gain from training.

As parents, you need to understand that from the same level as I do as the coach. You telling your kids what they should get from training is not the same as them expressing what they want to get from training. It has to come from within them…what is it that they want to achieve?

2. I need you to understand WHY achieving that is important to you.

I mean really break it down on every damn level. Why, why, why, why, why?

Why do you want to get stronger? To play on varsity. Why do you want to play varsity…oh snap…now that’s where the ball is usually dropped. Guess what? You’re 16. Your child is 16. Why do you want to play varsity?

Don’t give me the lip service of you want to be the best you can be unless that is really true. Maybe you want to elevate your social status. Maybe you want to be like someone you look up to. Maybe you think it will help you get a date with that girl on the softball team you like. Why you want it is the most important thing you need to understand about training.

WHY ARE YOU HERE?

You are going to be pulled in 6 directions at that age…you will continually have other things you could do. If you understand WHY you are training, and have therefore decided that that “why” is the most important thing to you then you will get it done. Whether or not you’re training with me, whether you’re on the best program or worst program. The kids that know their why and who are supported by parents that know their WHY will succeed.

Mike Anderson – Owner / Coach, Anderson Strength & Fitness, Cleveland Ohio.

1. The real impetus behind this discussion, for me, was that I really want athletes and their parents to understand that getting ready for a particular season takes more than two weeks.

I recently had two different kids reach out to me ready to “get jacked” and “crush shit before season” only to realize that one of them had three weeks to go and the other one was actually in the middle of try-outs.

There is very little I can legitimately do for you in that time frame. If you really want to explore how much you can develop athletically then it needs to be a year round part of your life.

2. The other thing that I’d really want to impress upon both athletes and their parents is that you will directly get back what you put into your training.

If you consistently show up to Saturday morning training after a seven hour Fortnite binge ending with three hours of sleep and no breakfast, then you’re going to have a really shitty training session.

If we are fueling our young athletes with Pop Tarts and Captain Crunch then we should be expecting their development to be reflective of that. Sophomores in high school are rarely in charge of their own nutrition, and thus parents really need to be aware of providing the right things for their kids to make good choices with.

I hope that this was ultimately helpful in some way, and if you found it to be so then please share it so that other athletes and/or their parents can benefit! If you’re in the same area as any of the coaches on this panel please don’t hesitate to find them on social media and get your young athlete in the gym and working!

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing (Better): Box Jumps

Today’s guest post is brought to you courtesy of Michael Anderson: friend, strength coach, and fellow lover of dead animal flesh (and Alicia Keys).

I felt this was an outstanding post and something I’m hoping people will take to heart.  As Mike notes below:  box jumps, while considered “easy” and much of the time haphazardly tossed into programs without much thought, are actually a lot more complicated (and coaching intensive) than people give them credit for.

In this post Mike discusses some common mistakes as well as offers a few coaching cues to help set the record straight.

Enjoy!

Note from TG:  apparently the videos are a little wacky for some people. Depending on the browser you’re using, you’re either going to get the appropriate box jump videos (Chrome, IE) or the same squat video for every video except for the last one (Firefox).

I have no idea how to fix the issue, so I apologize in advance for those who aren’t able to watch the actual videos.

Hey, it could be worse:  they could have linked to a whale giving birth instead.  Either way, the internet is stupid!

There are a ton of new exercises that you should be mixing into your training, but today I want to show you how to get the most out of an old favorite: box jumps.

Everybody and their mother has been doing box jumps for ages; it’s almost always the first plyometric exercise that is taught to young athletes and thus people continue to keep them in their routine for years and years. It’s simple right? Set up a box and jump onto it. So easy a caveman could do it. Well, not quite.

There’s a bunch of ways to screw up this seemingly simple exercise.

First off, let me show you what a good box jump looks like.

The big thing to notice here is the vertical displacement of my hips (Thanks to Chad Wesley Smith for  confirming the use of that phrase. It’s something I’ve been using for a while now).

I’ve created a line for the lowest point of my hips and the highest point, and the space between them is significant. This is caused by full triple extension and the intention of jumping as high as I can. You can see that I’m jumping straight up and landing softly on the box. This is the reason we do the exercise; it allows the athlete to jump as high as they can without having to experience the eccentric stress caused by the landing of the jump.  

Without really exploding through your hips, you’ll be missing a lot of the benefits of this exercise.  This is what a box jump with incomplete hip extension looks like:

You’ll notice that when compared to the other video, all I’m really doing is moving my feet from the ground to the box as quickly as possible.

My hips don’t move very high when compared to the jump with complete extension. When left to their own devices, a lot of athletes will revert to this because it feels faster, so it must be better…right?

Wrong, these athletes aren’t even actually jumping! They’re just efficiently moving their feet from point A to point B. Cue these athletes to get tall during the jump or to try jumping over the box.

Another common fault is the rebound jump; this often happens for a variety of reasons. One is that it’s a faster way to do box jumps if you happen to be doing them for a timed event. Another reason is that coaches feel that it’s more plyometric in nature so that’s how they coach the exercise.

Still, other coaches feel that linking jumps together like this allows for the use of higher boxes and is more “sport specific”…because jumping on a box repeatedly happens all the time during sports.

This action actually places a ton of stress on the body and has recently resulted in a slew of Achilles tendon tears. And trust me, you don’t want to tear your Achilles tendon.

Landing loudly is something that a lot of athletes will do with this exercise because it’s not something they think about.

A jump is a jump, right?

It’s up to the coaches to catch them landing loudly and to fix the problem. I like to tell my athletes to land like a ninja. Have you ever heard a ninja land? Hell no!

Note:   while doing the stomp for this video, I was reminded of why to not do it, because it hurt so damn badly!

Lastly, another common fault with the box jump is very specific to female clients and athletes; landing with your knees together.

Concurrently, this also happens quite often during the takeoff portion of the jump – many athletes (female AND male) will initiate the movement by allowing their knees to cave in.

Teaching athletes to both start and land with the knees out will do a ton in regards to ACL care/prevention.

The stress placed upon the knees when they are allowed to cave or drift in – as demonstrated in the video above – is huge. Preventing ACL injuries in female athletes is one of the hallmarks of a good strength and conditioning program, so please make sure that this simple drill doesn’t work against your overall goals.

If the athlete’s can’t keep their knees out, either lower the height of the box or work on a different drill.

And for my own edification (and because I feel it should be common sense): please don’t do box jumps onto absurdly high boxes.

This isn’t an expression of your ability to produce power so much as an expression of your hip mobility. The box jump isn’t an e-penis measuring contest, so please keep the boxes at a safe height.

To the best of my knowledge box jumps aren’t a contested event, they are just a training drill. Keep them as such, and don’t end up like this guy:

Note:  As a final note, I’d like ask everyone to please check out this great cause and consider donating!

I hope everyone found this useful! Have a great day, and go lift something heavy!

Author’s Bio

Mike is a Boston area personal trainer and currently interning with Boston University Strength and Conditioning. Mike is also finishing his degree in Exercise and Health Science at the University of Massachusetts Boston. He loves bacon, beer and his 7 year old pit bull Lexi. You can reach him with any questions, comments or notes of affection at [email protected]. You can also visit his website:  http://commercialgymtrainer.blogspot.com/

CategoriesCorrective Exercise Rehab/Prehab

The “Why” and Why It’s Still Important to Get People Strong

Today I wanted to share a recent email exchange I had with a friend of mine, Mike Anderson, who’s a local personal trainer and strength coach here in Boston.

Some of you might recognize Mike from the handful of guest posts he’e written on this site – namely HERE, HERE, and HERE.

I’d highly encourage you to check them out if you haven’t already, because Mike’s a really smart guy and offers a lot of insight and wherewithal that I only wish I had when I was his age.

Plus, he’s single.  Ladies?

Well, I think he’s single. If not, my bad Mike’s girlfriend!

Anyways, Mike sent me an email last week linking to a post he wrote on the seemingly screaming school girl “OMG-One-Direction-Is-On-the-Cover-of-TigerBeat” overreaction the fitness industry is going through with regards to corrective exercise. And more specifically, to it’s current obsession over breathing patterns.

Including but not limited to:

– What exactly does “breathing patterns” refer to?

– How do we assess it?

– What are we looking at?

– Seriously?  What are we looking at?

– Okay, I’m lost.

– Ohhhhhh, the diaphragm!  I get it.  Most people are woefully horrible breathers and have no idea how to use their diaphragm efficiently!

– Understanding breathing patterns can help “unlock” the key to understanding that symmetry – as much as we try to attain it, and think that it exists – probably ain’t gonna happen.

– Taking even a step further, it’s recognizing that we’re inherently designed in such a way where assymmetry is inevitable, and that how we breath plays a major role in that.

– Taking a brief glimpse into the PRI (Postural Restoration Institute) philosophy, we see that it tries to teach people how to breath more efficiently, which in turn, in conjunction with their corrective modalities, will help attempt to bring people back into a sympathetic state.

– In doing so, with time (and proper programming) we’ll often see improved performance on and off the field – as well as on the gym floor.

– What’s that?  Zone of Apposition?  Apical expansion?  Okay, now I’m lost again.

– I’m hungry.

Appropriately, Mike brought up an interesting conversation:

“Here’s another thing that I’ve been thinking about: why is this all suddenly such a huge concern? People have been strong and healthy for quite a long time without worrying about their breathing patterns. I know the same can be said for things like mobility and soft tissue work, but those things have a readily apparent change on the way someone feels and moves.

Would Bo Jackson had been a better athlete if someone had focused on his left-smaller-diaphragm? Would Arnold have been more symmetrical and better proportioned if he’d be concerned about his Left Posterior Mediastinum Inhibition?

I’m personally having trouble figuring out where all of these other things fall into the role of a strength and conditioning coach. If getting someone’s diaphragmatic rhythm in sync with their scapulothoracic rhythm will get them to a 40″ vertical, a 10.2-second 100-yard dash or a 585 deadlift then I’ll be all about it.

For right now, however, my job is to get people stronger, faster and keep them healthy. I’ll keep doing that.

My Response (along with a massive brain dump/random thoughts)

Well said my man.  Well said.

I completely agree (for the most part), and think the whole breathing thing is starting to get out of hand.  Not out of hand in the sense that I don’t feel it’s efficacious to look into it, that I don’t feel it’s important 0r that I don’t feel it works.

On the contrary:  I think it’s powerful stuff and we’re only just cracking the surface.

I feel things are getting out of hand to the extent that everyone, and I mean everyone (personal trainers, strength coaches, physical therapists, athletic trainers, your Little League coach) are starting to look into this stuff.

And frankly, many have no business doing so.  Well, at least in the sense that many are overstepping their bounds and taking it too far.

I think a lot of the problem stems from those who don’t recognize scope of practice.  I remember when I first moved to Boston and worked at a swanky commercial gym downtown.  I’d watch some of the trainers walk around with Kendall’s Muscles: Testing and Function (a phenomenal book, mind you) as they were training clients.

Basically they carried the book around with them thinking they’d kill two birds with one stone and try to diagnose and train their clients.

Um, no.  That’s just asinine, and a lawsuit waiting to happen.

Of course, on one hand I’d commend any trainer to take it upon him or herself to further their knowledge base and to better understand the human body and how it works.

BUT YOUR JOB IS NOT TO DIAGNOSE!!!!!!!!!!!!!!!!!

Now you have those same trainers walking around thinking they’re on the same level as physical therapists, chiropractors, and manual therapists (people who went through additional schooling to do what they do) because they read a book.

Even worse, they get their hands on some of the PRI literature and now they’re assessing breathing patterns (which is fine, because assessing dysfunction what we do) and before you know it, they’re treating people and performing open heart surgery.

It’s crazy.  And pompous.  And completely unacceptable.

It hasn’t gotten to pandemic proportions yet, though. Those types of assclowns are few and far between, and there are far more who understand their limits and don’t step outside their scope of practice.

Having said that, I DO feel that looking into breathing patterns is something to consider with most people.  But the rub is that we SHOULD NOT be spending an inordinate amount of time on it.

At Cressey Performance, we LOVE the PRI stuff.  Eric has been to three or four of their seminars, and Greg Robins recently attended one as well.

Which brings up a valid point:  going to an actual seminar and seeing this stuff done firsthand is A LOT different than just reading about it.

Moreover, we’ve had staff in-services on it where PRI practitioners have come in, talked shop and helped  us comb through some of the finer points to see how we can implement SOME of their modalities with our clientele.

Here’s the deal: at CP we only use like 6-7 drills, total. And not all of them at the same time.

I like how Mike Robertson discussed it in his recent “Warm-Up” article on his blog.  Spend maybe 2-3 minutes on it, and move on.

We take a very similar approach with our athletes and clients.  We may (or may not) include specific breathing pattern drills into their warm-up. But if we do it’s like two or three….tops, taking all of 2-3 minutes to complete.

Afterwards we move on to the dynamic warm-up, and then it’s off to go lift heavy things.

I think the point Mike’s making (and it’s an important one at that) is that far too many fitness professionals are going to get carried away and forget that giving people an actual training effect is kind of important too.  Even worse, many will forget (or neglect) to get their athletes/clients strong.

Just to reiterate:  the why IS IMPORTANT!!!!!!!  I think it’s fantastic when people go out of their way to dig deeper, try better themselves, and gain more knowledge.  I can’t bemoan that point.

What grinds my gears, though, is when people start to overstep their bounds and don’t understand, appreciate, or respect scope of practice.

Worse still: they neglect to actually train their clients.

What are your thoughts?  Agree?  Disagree?

On that note, for those trainers or general fitness enthusiasts reading interested in material that’s easily applicable, I’d encourage you to check out the Muscle Imbalances Revealed series, which features a collection of outstanding webinars from a lot of recognizable names in the industry.  Rick Kaselj, who organized the series, just put the entire package on sale at a huge discount ($210 off!) through this Friday at midnight.  Check it out here.

CategoriesMotivational

Six Tips To Make You a Better Trainer

Today’s guest post comes from personal trainer (and friend) Mike Anderson.  Enjoy!

I mentally wrote most of this post while sitting in attendance at the First Annual Cressey Performance Fall Seminar. I couldn’t help but notice that quite a few of the people in attendance were personal trainers, not strength coaches.

Those of us who are personal trainers, and not strength coaches, are the red-headed step children of the fitness industry. I often read things on T-Nation (even here on Tony’s blog) about “pencil-necked personal trainers” who couldn’t train their way out of a paper bag and who constantly do stupid things with their clients.

Note from TG:  That is true, I’m a culprit of that.  My bad!  But in my defense, how else am I supposed to react when I see a trainer take his overweight, woefully deconditioned client through a circuit of BOSU ball squats, standing on one leg while hoisting pink dumbbells over their head?

This is understandable; the personal training industry is very misunderstood. It has long been filled with random people who simply put clients on machines and count reps for them. While there ARE exceptions to the rule, much of the time there’s very little thought given to proper programming and helping clients get results in the most time efficient (and safe) manner possible, and more thought put into what arm-band to wear, which sneakers to pimp, and trying to figure out the best way to “swindle” a client into purchasing the next big batch of training sessions to meet their monthly sales quota.

Nowadays, though, we have a new breed of trainer. There are more and more of us who base our clients training on current science and research rather than on bro-science.

In order to help people fix the misconception of what a personal trainer is I wanted to give you all a few tips that helped make me a better trainer, and it’s my hope that these tiny bits of perspective can help you too!

1) Find a Mentor

Whether he knows it or not, Tony has had a huge impact on my career so far.

Note from TG:  Dude, I’m a freakin Jedi.  I know everything…..;o)

In fact, I’d go so far as to say that he has helped mentor me through the first few years of my career. I’d been reading his blog for about a year before I first contacted him with some questions, he responded quickly and went out of his way to help me.

Every subsequent email was answered with promptness and full attention to my queries.  I finally met him in person and he continued to be a huge help to me whenever I had a problem or question. He has also provided me with this forum several times to help kickstart (what I hope to be) a writing career  and to get my name out in the world.

Considering he is one of the “celebrities” of our industry, this really meant a lot to me.

I’m lucky to live in an area that is dense with quality strength coaches who are pretty accessible: Tony, Eric, Greg and Chris out at CP; Mike Boyle and Ben Bruno up at MBSC; Jeremy Frisch at Achieve Performance; the guys at Total Performance Sports, and a ton of really great coaches at Boston University and Northeastern University.

Even if you don’t live near a great coach, you can find a way to get in contact with them. Most people in this industry are more than willing to pass on some of their knowledge to the next generation. Find someone who is smarter than you and learn something!

Note fron TG:  I get this question a lot from other trainers in the industry asking me how they can go about getting better.  Mike hit the nail on the head in this regard:  try to reach out to any local trainers or coaches.  Whether it’s a reputable trainer at a commercial gym or an area strength coach at a college or university, most will be more than willing to allow you to come in and observe and talk some shop.  

Just remember one very important rule:  you have two eyes, two ears, and one mouth.  Use them in that order.

2) Find your Style

This is something that I see a lot of new trainers lacking. They start training and will adapt every session to what the client likes or feels like doing.  They have no particular style to their sessions.

Everyone who trains with me knows they are going to spend some time on mobility, then get their hands on some heavy compound lifts. Is my style unique? Not at all.  Is it effective? Sure is.  Do I stay true to it regardless of who I’m training? For sure.

3) Don’t Stop Learning

It’s pretty easy to get comfortable in your job and stop trying to get better; that’s your death sentence.

There is so much new information that comes out on a regular basis in this industry that you need to keep up. Not only that, but so much of this information is FREE! There’s a ton of great blogs and articles out there written by very knowledgeable coaches; take advantage of this!

If you can read these articles and attend a seminar every once in a while, you’ll gain enough tidbits of information to keep yourself current.  Don’t be the trainer telling your clients that eggs are bad for them or that squats will hurt your knees.

4) Keep it Simple

Very few general population clients out there need anything besides the basics and their variations. Stick to these and stay away from progressing clients too fast and they will see results.

The fanciest exercise I do did with my clients are sled drags (unfortunately I was recently banned from doing these.) I stick to the 5 basic human movement patterns (as described by Dan John): squat, hinge, push, pull and carry.

Use variants of these with your clients, inform them about eating a diet full of real, quality foods and they will be better off in the long run.

5) Sell the “long term”

What I mean by this is; don’t sell a session to a client, sell your program.

Rather than treating each session as an independent hour, every session should be an hour spent working towards the client goal through the use of a program. If possible, you should be writing a full-length program (at least one month) for your clients and using it.

At the very least, you should have a template that you stick to. One of the most frustrating things that I see is when a trainer goes into a session with a client with no plan; you’re not getting results, you’re just getting them tired.

I mean, really:  anybody can do that.

6) Get with the right people

This refers to your clients and the people you work for/with. Having clients who are ready and willing to work hard and put forth the effort makes all the difference in the world; unfortunately this is something you don’t have a ton of control over. (Especially at the beginning of your career).

As you establish yourself more, it’ll become possible for you to become a little more selective in whom you work with.

Working with/for like-minded people will make a huge difference in how you approach work. Having good co-workers gives you the opportunity bounce ideas off of people and find out what other people are having success with. It also gives you the chance to run your programs by someone else to get a second opinion.

Working for a gym where the management is on the same page as you will also make a huge difference. It’s difficult to get results and keep clients happy if your management doesn’t support you in your quest to make clients fit, healthy and happy.

If any of you can take even one new tip from this article, then I did my job. Have a great day, and go lift something heavy!

Author Bio:  Mike is a Boston area personal trainer and currently interning with Boston University Strength and Conditioning. Mike is also finishing his degree in Exercise and Health Science at the University of Massachusetts Boston. He loves bacon, beer and his 7 year old pit bull Lexi. You can reach him with any questions, comments or notes of affection at [email protected]. You can also visit his website:  http://commercialgymtrainer.blogspot.com/