Sagittal Dominance in Speed

Sagittal Dominance in Speed

Speed is so complex.

Even just watching it! I remember when I used to see kids moving fast and think, “Man, I have no idea what I’m looking at here.”

But as you grow, things slow down. First you start to see more clearly. Then you start to guess. Then you start guessing correctly. After a lot of hard work, things really start to make sense.

Lance and I just gave a lecture in Long Island a few weeks ago at Superior Performance. Our goal was to illustrate–as clearly as possible–what goes on in some of common speed faults. We tag teamed

  • three major faults that we see in speed,
  • showed a bunch of pictures and videos,
  • talked about what we saw in those athletes, and
  • outlined three progressive fixes for each speed fault.

Speed is complex, yes, but most of that is just a fact of life. Coaching speed isn’t always that difficult… if you know what you’re looking for.

I’ve been wanting to lay out a speed “system” to get more of my thoughts on paper. This is one of the first iterations of that I’m sharing publicly. We’ll discuss the complexity of athletics, common faults, and some fixes that Lance and I recommend.

To make things easier, we had participation from our current intern Cameron Englehardt. Cameron is a 400m hurdler at a college here in town. How well do you think he gets into and out of a cut?

Watch the video for the answer.

Recovery Roundtable

Recovery Roundtable

There are now entire businesses that revolve around recovery. People are constantly pushing themselves to the brink of destruction: more, more, MORE!

I’m just going to say it: sometimes, people need LESS.

Man this was a good discussion. Topics include:

  • Recovery for physical therapy patients
  • Recovery for pro athletes
  • Recovery for high school athletes
  • Recovery for general population clients
  • The ONE thing that is impacted across to board for my clients, Bill’s clients, and YOUR clients.
  • One of Ty’s favorite assessment indications of athletic potential
  • Why do people have pain?
  • Is joint impingement really that bad?
  • The compliance of my pro athlete clients
  • Lance & Brandon’s professor: a former Olympic level thrower, current neuroscience PhD, & my former classmate at Ball State University
  • Am I looking at all the things I can do or the ONE thing I can do to help my athletes recover?
  • The balance between keeping an athlete primed for competition vs toned down enough to recover
  • Bill’s biggest pet peeve with patients
  • And a ton of other stuff!

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Expand Your Business Reach with YouTube

Expand Your Business Reach with YouTube

While images may perform better on Facebook, billions of people rely on YouTube for discovery, engagement and finding goods and services. Just like the rest of your social media marketing plan, it’s important that you not only produce consistent content, but that your YouTube videos are cohesive and integrated. How much attention do you give to the quality, distribution, engagement, and conversion of your YouTube content? Use this month’s content to help you make YouTube a successful and integral part of your social media marketing plan.

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Reflecting Back On My First Major Project

Reflecting Back On My First Major Project

This Is Cool!

About 18 months ago, IFAST purchased a GymAware unit for the gym.  For those that don’t know, a GymAware unit is a velocity based training tool.  For those that don’t know what velocity based training (VBT) is, well, we have a lot of information on that for you on IFASTU.  That purchase started a LONG, maybe never ending experience.

Blindly playing with the GymAware device, measuring velocities only to find out I was doing it wrong, looking at power outputs and having no idea what was a lot or a little…this is how I spent my first 2-3 months with velocity based training.  I had no direction, no guide, only a lot of curiosity and smart people around me.

I had the pleasure of hearing Dr. Bryan Mann speak on VBT at the Physical Prep Summit in 2015 and that shoved me in a direction.  He gave me a list of research he used to form the foundation of VBT.  I was wandering around in a dark room until Dr. Mann flipped on a hallway light.  Now I had a direction to go in.

Along Came Tony

A few months after purchasing the GymAware, IFAST hired a former intern name Tony Giuliano.  Tony has a great mind for data and analytics so VBT immediately had him much like it grabbed me.  If the early moments of this experience was the movie Jerry Maguire, VBT definitely “had us at hello”.

We began to organize our VBT training utilizing some of the research.  Articles on creating load-velocity profiles, using mean velocity for non-ballistic lifts, peak velocity for ballistic exercises and shifting the force velocity curves became part of our everyday thought process.  We just weren’t sure exactly how to use it all just yet.

My excitement for VBT and the science behind was growing exponentially.  Every down moment in the office became a shop talk session trying to understand, challenge and dig deeper into training science.  Every athlete was becoming a guinea pig and we couldn’t wait to test and re-test to see how the training effected the athlete.

We still had no idea what we were doing but we were heading in the right direction.

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Chronic Back Pain and Cardiac Arrhythmia Case Study

Chronic Back Pain and Cardiac Arrhythmia Case Study

As coaches we’ve all thought about the ideal client before. For me, the ideal client is someone I can make quick changes with in our movement assessment, teach them big exercises, and then make some strides towards his/her goals.

My ideal client is the exact opposite of the client we are going to talk about in this video.

Everything from being overweight, to chronic back pain, and a cardiac episode has made programming for this client challenging to say the least. However, being able to successfully write programs for clients like this makes each of us far better coaches. In this video, I’ll cover mistake I made with his programming, how I adjusted the program based on his goals, and how we’ve managed hurdles along the way.

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Technically Correct But Useless Information: Does reviewing video work for overthinkers?

Technically Correct But Useless Information

Different people require different coaching. In this article, I will talk about:

  • What to do when you give a few cues, and your client’s movement keeps getting worse
  • The allure of technically correct but useless information
  • Three rules of thumb on how to coach overthinkers

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Thresholds of Motor learning: Emergent properties of motor control

Thresholds of Motor Learning

I wanted to take a break from all the physiology I’ve been talking about on here and take a minute to talk about something I’m really passionate about.

A few years ago I kind of became obsessed with how the nervous system produces movement. There are all these joints and muscles and things that have to be coordinated at the right time for your brain and body to work together to produce meaningful movement. It’s fascinating.

But it’s also kind of quirky that slightly changing one thing about an exercise or drill can spell disaster for some people’s nervous system, ultimately changing their movement for the worse.

In this video I go through “THE BIG 3”, and how “THE BIG 3” interact to help the nervous system decide how you should move at that instant in time. As a coach, being able to alter “THE BIG 3” changes how the nervous system operates, and can help you hack your coaching.

We’ll discuss:

  • What is motor learning?
  • Dynamic systems theory in motor control
  • Motor control “thresholds” and training
  • The application of all this theory to actual training

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3 Acceleration Issues: Overstriding, understriding, and poor relative strength

3 Acceleration Issues

Acceleration? It’s kiiiinda important.

Shocker I know.

Today we’re going to discuss three different issues that either lead to (a) mechanical breakdown, or (b) underperformance.

The examples show three different athletes:

  1. Overstriding
  2. Understriding
  3. Poor relative strength

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Expand Your Business Reach with Facebook

Expand Your Business Reach with Facebook

Americans rank Facebook as their #1 influencer on purchases. With 1.32 billion daily users, and 55% using it as a place to learn about brands, Facebook represents a huge potential market for your social media efforts, but it is becoming increasingly difficult to stand out from the crowd. Use the following info to help you increase your marketing success.

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Strength Coach Physics: What exercise is right for your client?

The Uncut, Behind the Scenes Look at Self-Improvement

A note from Tony…

You have seen a few videos up from me lately, but this one was really important to me and wanted Lance to put it up. I spent the weekend with the Strength Faction crew out in Chicago, learned a ton, and was taken a back from how open everyone was with their experiences. One theme that seemed to come up was Impostor Syndrome. People who were talking had this crazy idea in their head that they weren’t suppose to share what they had. That they weren’t these educators or role models, but impostors.

I came into IFAST early 2016 to start working with my mentors from the previous summer. I was in genuine awe of Bill, Mike, Lance, Ty, and Jae. Everyone was just so driven, so intelligent, it was intimidating. I felt like I was an impostor. I was afraid to speak up at every staff meeting for the first few months of my employment. Over time, I realized that the uneasy feeling I felt walking into every staff in-service was a sign I was getting better.

I have a tattoo on my arm, a quote from Winston Churchill that says, “Success is Not Final, Failure Is Not Fatal, It is the Courage to Continue that Counts.” By quitting my education in Buffalo, moving to Indianapolis, and working with some of the smartest minds in the industry, I was making myself better. I was more confident in my answers to interns that were 4 or 5 years my senior. I was speaking more confidently in group settings. I got the courage to write paragraphs like this one. Yes, I was getting better, I had the courage to continue, but that doesn’t mean its easy. Before I present any information, I ask my mentors, the people I work with and trust to pick my work apart.

This video isn’t easy to watch, and it was one of the most uncomfortable 2 hours I have experienced in a while, but this is what happens when you want to educate. You have to be willing to put yourself out there, be vulnerable, get let down, and realize THEY ARE HELPING YOU. These questions, this uneasy air I had to stand in for 2 hours made me go back and read and re-read everything, and you know what, I can sum all of that physics and mechanics stuff up into a 5 minute conversation if I needed to. That is when you know it, and I wouldn’t have gotten to that point if not for my friends making sure I was on point.

So when you have an idea, want to educate, collaborate and put yourself out there, know you are going to get some feedback you might not want to hear. That is what is going to send your next blog post to the next level, or make the book you’ve been writing more understandable to a larger audience. So let’s all be honest with each other, hold me to the same standard you hold yourself, and let’s get better in the process.


This video is the “rough cut” of my recent presentation on physics for strength coaches. If you’d like to learn the physics of differing movements, watch that. If you want to get an idea for how thoughts evolve, watch this.

Strength Coach Physics

Here are the cliff notes:

  • Ballistic exercises are your jumps, while non-ballistic exercises are your weight training.
  • Ballistic exercises tend to transfer over to movement, while non-ballistic exercises build force output.
  • Power is how fast you can produce force.
  • You have athletes that are powerful because they are fast, and athletes that are powerful because they are strong.
  • You need to train different types of power (especially the type you’re lacking) to become a complete athlete. Tweet: You need to train different types of power to become a complete athlete https://ctt.ec/1leRe+

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Classifying Your Athlete

There are an infinite number of variables that go into training an athlete. Filtering out what your athlete is lacking is the key to developing results that transfer over to their sport — and transfer quickly.

In this presentation, I go over different types of athletes you might encounter, what they have going for them, what they generally need to improve, and how to objectively distinguish between them.

Any questions? Comment below or bring them over to the Facebook group.

If you’d like to know more about the Force and Power Manual that Ty Terrell and I wrote, you can download the first chapter here for free.