Friday, March 30, 2012


If you haven't heard, or read my earlier post on my BIG NEWS, you are probably wondering why I haven't been posting here lately.  Well, the BIG NEWS is that I am now posting all content to my new website at

It's definitely a couple steps above this blogger format, and I am hoping that the layout and gadgets prove to be more attractive and user-friendly.  I would love for y'all to check it out and navigate around.  If you see anything that's seems out of place or just really confusing, please feel free to post comments to share your feedback.  The more the better.

Hope you guys like it!

Wednesday, March 28, 2012

Day 179 of 365: Turn Up The Volume!

Many of you out there probably are what we call, "Hard-Gainers".  All this means is that you have a tough time putting on lean mass.  For you, and those like you, I want to introduce Volume Training.  Here's the dirty on this training style...
Volume training is basically packing as many quality repetitions of a movement or movements in a small duration using an interval-type structure.  This will make more sense when you see the video below.  All you really need to know is that if you couple volume work, moderate or heavy speed lifts, and an increase in the amount of QUALITY food you eat, you will soon find yourself needing to go on a shopping spree to buy new shirts and jeans!

Now, I need to have the attention of the ladies out there for a SPECIAL ANNOUNCEMENT!!!
Using the above prescription will NOT make you look like this!

 I know that the ladies out there automatically think that as soon as they touch any sort of weight, that they will instantly blow up and end up looking like a NFL linebacker.  Let me set your mind at ease...
In order to look even close to picture above, a female has to call upon some special "vitamins" that artificially boost the body's ability to build lean mass quickly. 
Listen.  If anything, this form of training will allow you to build strength while amplifying the beneficial effects of exercise.  Just take Lindsay as an example.  She's been doing Strictly Strength for several months.  She has continued to see gains in strength and power and it is obvious that she is not bulky at all!  I would urge you to just simply implement this training....if you don't like the results you see, quit.  
I know you won't, so the ball is in your court!  

Tuesday, March 27, 2012

Day 178 of 365: BIG NEWS!!!

As I reach the halfway point of 365 Days of Strength, I am stoked to announce that I have enlisted the services and expertise of Jonathan Haynes to convert my current blog to an actual website!!! 

 I will continue to post here for about a week or so, but after that I will be utilizing all the badass tools and gadgets that the website provides!  I gotta be honest, though...the reason I am so excited for the change is so that those of you that read my blog and have some sort of feedback can now post your comments with ease.  I've heard over and over from readers that they try to post their thoughts on my current blogger site, but it never ends up showing up.  
Well, now that problem is taken care of!

Will be live by end of day tomorrow!  I would love for everyone to check it out!  Just keep in mind that it is still a work in progress.  There are still some minor details that remain to be ironed out, but nevertheless, it's definitely next level!!! 

Until then, feel free to click the FaceBook link at the bottom of my front page to LIKE the 
STRICTLY STRENGTH page.  It's just another way for you to stay in the know!

Monday, March 26, 2012

Day 177 of 365: Speed Kills!

In STRICTLY STRENGTH we rarely put the clock on any of our SWODs, but that doesn't mean we don't move FAST!!!  In fact, I put a huge emphasis on moving weight - regardless of load - as fast as possible!  This is an idea that I've discussed before, but it would be beneficial to remind you all.

We'll keep this simple...Think of it this way - whenever you're moving, let's say, a only get a certain amount of time to accomplish that lift successfully.  Now, that's not to say that the judge is timing you and will cut you off if you're too slow.  It means that, depending on the load, the energy that the body can produce will only last so long.  At some point - sooner than later with larger loads - the force of gravity will overcome the body's energy and ability to create speed and momentum on the bar.  
Pretty simple, right?
If you can move weight faster, you will move more weight further in a shorter period of time- providing you more time to play with even larger loads!  
Get it?!

So, now that you and I are on the same page, I invite you to watch one of our dynamic effort sessions.  These guys in the STRICTLY STRENGTH 7am crew are INTENSE.  They love competition, so in order to really push the pace, I turned this into a friendly competition.  The first team to knock out their 20 sets of 2 didn't have to put up their weights!  
Check it out!

- For all you coaches out there -
I urge you to really get to know your athletes on a deeper level so that you can better motivate and inspire your athletes.  If you neglect this part of your training relationship your athletes will not reach their full potential.  This is easier than it sounds....JUST PAY ATTENTION!
Pay attention to how different types of workouts and schemes affect your athlete.  Everyone reacts differently, so it's critical to know how to best serve your athletes!!! 

Sunday, March 25, 2012

Day 176 of 365: Flippin' Out!!!

In our most recent FireSWOD, I decided to throw some tires in the mix!  It was a awesome morning, and the guys and gals were hungry for an intense SWOD.  
This is what they got!!!

Saturday, March 24, 2012

Day 175 of 365: Killer, Time-Friendly Workouts

Today was the first day of the Underground Strength Certification here in Austin, and more specifically, the Read Black Gym!  It was an action-packed day, and the energy of the cert. participants has been off the charts - These guys and gals are freakin' HUNGRY for knowledge and opportunity!  I'm lovin' it!
It never fails....whenever I get the amazing opportunity to help Zach out with a UGS cert., I find myself becoming more and more fired up about what I do - my mission.  It's really simple: I was put on this earth to add value to the lives of others.  I am aware now that I do this is many ways, but my primary tool is coaching!  I coach fitness.  To some of you, that may seem more like a job description than a LIFE MISSION, but I coach with passion and truly give a shit about the well-being of my athletes.  In this way,  others are able receive and adopt a life build on the foundation of health, strength, and energy!  Those of you that have already made that life altering choice - to live a life of strength and energy - know the power it creates in all other areas of your life, True?
This may be a stretch, but my mission is simple, but has profound effects on not only me, but those around me.  This parallels the type of training that is being taught this weekend.  It is simple(not easy), but profoundly effective in achieving results!  
Things do not always have to be complex or complicated.  In fact, sometimes it is far better when it is cut and dry!
Check out some of today's workouts, and give them a try for yourself!  Drop a comment below with your thoughts on today's post and the results of your LEG CRANK and DB COMPLEX LADDER!

Friday, March 23, 2012

Day 174 of 365:If You Can't Laugh At Yourself...

You wouldn't know it by the amazing video I posted yesterday, but it took a couple tries....
just a couple.

Hey...Ya can't take yourself too seriously!

Thursday, March 22, 2012

Day 173 of 365: 12.5 TIPS

With the recent increase of "coaches" giving advice on the OPEN wods, Michael Winchester and I thought that we would throw in our two cents on how to best approach WOD 12.5!
Hope it helps!

Wednesday, March 21, 2012

Day 172 of 365: This Is How Ya TRAIN!!!

 One of my FireFighters came across this video of the South Alabama Football team training....
And I'm STOKED he did! 
 Let's just say this - 

This video gets me JACKED becasue it illustrates the absolute power this form of training has to build F*CKING BEASTS, both mentally and physically!
If you're serious about making gains in the areas of muscle mass/size, power, explosiveness, speed, agility, strength, coordination, and mental toughness.... 
 It's the same in STRICTLY STRENGTH.
We do what we know produces results, we consistently throw new and challenging skills, drills and movements in the mix, and we emphasize

Tuesday, March 20, 2012

Day 171 of 365: A Whole Lotta KEG!

When you're looking for that next, new and improved piece of equipment that you THINK will make all the difference in the world....
 In my opinion, the keg is one of the most effective training tools a strength coach can use.  Because the keg is fairly awkward, it requires a very intuitive technique to move it efficiently.  
(I know, this may seem backwards to you, but trust me!) 
Mankind has been moving awkward shit since DAY 1...We are genetically designed to pick up and move these types of odd objects.  This inherent "know-how" makes the keg a very simple tool to utilize, while also delivering an amazing return on your investment: coaching time.  You'll  see what I mean when you view the video below.
Today was the first time for these three STRICTLY STRENGTH athletes to experience the keg.  You'll see how quickly I run them through the technique cues, as well as how quick they pick it up and start knocking out a badass SWOD.  
Again, I am a huge fan of the keg!  This is only one of the ways that a coach or athlete can use the keg.  Stay tuned to find out the others! 

Sunday, March 18, 2012

Day 168 and 169 of 365: Lessons From The Best

In all of my studies of successful people, I've found that many of them live their life in similar ways - living each day with a group of core values and rules that creates power and positivity.  Arnold is no exception.  Check out this video of Arnold explaining his "6 Rules Of Life".

I urge those of you that truly give a shit about who they are and the purpose they serve to STUDY the lives and lessons of those that you admire.  These icons have already blazed the trail, and in the process, left clues along the way for others to find and use.  You just have to be willing to look and put these lessons in to practice.  Then, when you find momentum....

Friday, March 16, 2012

Day 167 of 365: Impressive!

I remember seeing this video when it first came out some time ago and being absolutely FLOORED!  I'm just going to let y'all enjoy this awesome display of STRENGTH!

Thursday, March 15, 2012

Day 166 of 365: Raw Simplicity

As you guys know, I am a major proponent of keeping shit simple.  
I am a simple guy, and I program in the same way.  
That DOES NOT mean that it isn't effective or that it is easy!  
In fact, in my experience, I've found that keeping it simple produces HUGE results.  It also allows athletes to learn and pick up techniques easily - allowing them to see results sooner and increase the level of complexity at their own pace.  This continued active role in their own training provides them with sense of ownership and opens the door for them to create new and challenging ways to push their own limits!
Check this video out!
My 7am STRICTLY STRENGTH is a perfect example of this.  They consistently impress me with their adherence to the program, as well as the passion and creativity they show when I let them "roam free".


Wednesday, March 14, 2012

Day 165 of 365: A Shout Out To RobO

I was recently asked by Mr. Rob Orlando to share my experiences at the CrossFit Strongman Certification that was recently hosted at CrossFit Central.
That, in and of itself, is super exciting for me, so I jumped at the opportunity!!!.
Well, because I experienced, firsthand, the potential this training style, and more specifically, this certification has to build and create top-notch strength coaches.  I want to help spread the word of how effective this training style is, and how RobO's knowledge and passion for it is infectious, and will get you thinking in new and creative ways that will result in big success for you and your athletes!!!  Not to mention, this guy's(and his staff's) energy will no doubt light a fire under your ass and get you pumped and excited to get back home to start training!

Check out my video below for my experiences and take-aways from the StrongMan Certification.