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What does a private training session with me look

What does a private training session with me look like?

A little preview with @the.kaun who sees me twice a week and follows programming on his own the other days (that even accounts for his travel schedule).

Block 1: Loaded CARs (Controlled Articular Rotations). Focused on our training inputs that day.

Block 2: Local training (joint and connective tissue focused). This is all dependent on results of your assessment, training phase, etc.

Block 3: Positional Isometrics. Mix quite a bit of isometric training in to bring better awareness to tissue, and body positions. Various times, various intensities again dependent on stage of training and intention.

Block 4: External Training. One to two blocks of focus on multiple joint actions, incorporating gravity and ground reaction force to simulate various functional multi joint actions and vectors of force for the client.

A few things you can expect in a session:
1) High standards of movement and high level attention to detail.
2) Load or positional tweaks week to week.
3) Encouragement
4) Accountability
5) Walking out of a session, feeling worked but not broken.

In 12 years of doing this, I find this systematic approach to be the most beneficial for clients progress long term, helps improve mobility and longevity and is a sustainable practice applicable to both the both skilled athletes and everyday individual.

1-2 spots available for coaching at this level.

Who wants in?

#strengthtraining #strengthandconditioning #cfw #orlandogym #orlando #personaltrainer #fitness #workout #athlete #frc #frcms #functionaltraning #gluteslide #mobility #prowrestling #prowrestler #aew

Deadlift Drop Sets and Carries with @powerblockdum

Deadlift Drop Sets and Carries with @powerblockdumbbells.

Nothing complicated here just reducing the weight and increasing the reps. Adjustable dumbbells work really well when doing drop sets. Then finish it off with some carries and not here push-ups. Personal goal of mine is to get to a place where I can carry my body weight for a full football field. Why? Because sometimes performance goals work great to drive Body composition changes and require us to work harder. Plus, I’d like to be able to carry my kids around Disney World if I need to.

#deadlifts #hips #glutes #carries #functionaltraning #functionalfitness #powerblocks #dropsets #dropset #hypertrophy #strengthtraining

Want a new favorite core exercise? Zercher Iso Ho

Want a new favorite core exercise?

Zercher Iso Holds might be my new favorite.
Programmed them as part of my conditioning and “core” block today and sheesh what an amazing challenge.

T-Spine extension, isometric contraction across the body, and heavy as all hell.

So many returns to this one I could go on.
I have a Zercher pad from @abmat which helps tremendously but even without it, these are killer.

Goal for me is to get bodyweight hold for :30 right now.

How do you train your core?

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #fitness #workout #spinehealth #posture #coreworkout #corestrength #zercher

Do you like using circuit training? We use somet

Do you like using circuit training?

We use something called Density Circuits at Unconventional Strength. Typically 8 intervals broken up by primary movement function, loaded based on the primary adaptation we are chasing (strength, endurance, hypertrophy, etc) and formatted with either sets and reps or time.

My Monday density circuit combines locomotion landmine presses, a lunge matrix, push/pull upper body vertical, and rotational core work, :30 Work, :15 Rest with all loads at an RPE of 6-7 (how hard it is). A circuit formatted like this focuses on muscular endurance for 5 rounds (34 minutes of work).

For a seasoned lifter like me it works to help me focus on my technique in the multiplantar movements as I fatigue and sustain a heart rate between 70-85% during the entire 34 minutes.
While some would argue this is more of an aerobic workout, for someone like myself who has years of training experience, it doesn’t not elicit aerobic adaptations for me at the same level circuit training would be for someone just beginning their training journey. So to label this as “cardio” would be a gross misnomer. Intervals and circuits can be used for strength training as well especially for those who want a well rounded program that prepares them for moving while fatigued.

Circuit training is a great tool to keep training interesting for those with short attention spans, be time efficient, and expose the body to multiple movement and energetic inputs. That said, it has a time and place and if the goal is to get STRONGER then supersets, drop sets, straight sets with consistent input into a specific joint action or movement pattern might be a better fit for you during that season of your training.

If you use circuit training, what do your circuits look like? How do you format them? Is there a “method in the madness?” Comment below.

#circuittraining #circuitworkout #conditioning #anaerobic #bioenergetics #strengthandconditioning #strengthtraining #workout #circuittrainingworkout #strengthcoach #powerblock #landmine #bellsofsteel #orlando #cfw

Shoulder inputs with some of the athletes at Uncon

Shoulder inputs with some of the athletes at Unconventional Strength.

Eccentrics, reactive isometrics, loaded CARs, EQI’s all with the same overall intent: make shoulder stuff move nice, specifically the GH joint, it’s most mobile. Grabbing a band and throwing some random stretched and rotations on the shoulder is not enough of an input to make change. Our tissue responds to FORCE and the bioflow needs multiple types of inputs to adapt.

If you struggle with shoulder pain or limitation, step one is identifying what it needs and step two is specific inputs for those things.

Base levels of human function require shoulders and hips that rotate independently and a spine that flexes and extends freely. Put your focus there first and watch the rest of your strength EXPLODE and discomfort/limitation EXTINGUISH.

#shoulder #shoulderworkout #shouldermobility #shoulderpain #shoulderrehab #shoulderhealth #strengthtraining #mobility #frc #frcms #functionalrangeconditioning #functionalrangesystems #orlando #athletes #strengthandconditioningcoach #cfw #orlandogym

Heard someone say the other day that “it’s not

Heard someone say the other day that “it’s not functional to have a leg day.”

With all due respect, I think having legs that are powerful, mobile and strong is EXTREMELY functional.

Pin squats, explosive lateral press outs, dumbbell drop sets of RFESS, supine leg curl cluster sets.

Plugged into the ground in my vivos to get maximum force output from the ground up. Seriously my stabilizer muscles in the mid foot during the RFESS were on fire during those 5-10 drop sets.

Today is an emotional day for me as we say goodbye to my oldest pup, Talia so I channeled that energy into this session. The iron can be the greatest therapy money can buy. Hug your pups dog owners.

#legday #legs #legworkout #legstrength #lowerbodyworkout #lowerbodyworkouts #glutes #hamstrings #gluteslide #functionalfitness #power #strengthandconditioning #strengthtraining #orlandogym #cfw #strengthcoach

Drop sets as a finisher. Shrugs with full scap RO

Drop sets as a finisher.

Shrugs with full scap ROM to failure.
5-10 Ladder of Bicep Curls and Kickbacks.

Simple. Challenging. Helps having gear I can quick adjust like adjustable dumbbells and the glute slide but this can be done with a full set of bands and dumbbells as well.

Thinking of writing an ebook on drop set finishers. Would anyone be interested in that?

#strengthtraining #strengthandconditioning #orlandogym #strength #cfw #fitness #dropsets #dropset #dumbbells #gluteslide #glutes #arms #traps #scapularmobility #fitover40 #personaltrainer #vivos

In 30 days, my son competes in his first jiu jitsu

In 30 days, my son competes in his first jiu jitsu competition.

He told me “I want to win. I want to be the best.”
I told him we would have to start training more.
He said, “I’m ready dad.”

Session 1 purely based off similar vectors of force and demands of jiu jitsu. Even broke out the gi grips for sled pulls. The frame you see him giving me a low five he is actually attached to a @whatsthatstrap and we are working on first step quickness so he can do his takedowns faster.
He trained really hard in this session and I’m so proud of him.
Also @shogun_sports he LOVES the Stag Sled. Kid has been pushing sleds since he was 3 and said “This is my favorite sled.”

#strengthtraining #strengthandconditioning #athlete #kidsfitness #jiujitsu #fabinrosabjj #core #speed #power #barefootraining #functionalfitness #orlando #cfw

Sled talk is back!! If you started a new fitness

Sled talk is back!!

If you started a new fitness journey in 2025 or rebooted your training after an extended break, this episode is for you on this foggy morning in Orlando.

#sledtalk #sledworkout #sledtraining #functionalfitness #conditioning #exercise #weightloss #fit #fitness #fitnessjourney #orlando #cfw #orlandogym #orlandopersonaltrainer

Professional Wrestlers are Professional Athletes.

Professional Wrestlers are Professional Athletes.

Their training should reflect the needs and demands of professional wrestling.

That means they need durability, athleticism, and strength while also looking “the part.”
These concepts are not counter intuitive.
While the outcomes of matches maybe predetermined, the movements they use to get there, bumps they take and wear and tear from it all are very real.

We use an approach from the inside out that addresses the determinants of strength and mobility first and then applies principles of progression to external loading strategies that emphasize movements applicable to the demands of wrestling.

In other words, make things move well on the inside and then make them look and move well on the outside.

If you are a wrestler in the Central Florida region or ok with following detailed done for you programming remotely and want to take your training to a different level, we are here to support you.

The right training program with appropriate volume, and progressions while addressing your personal goals can add years to your career and improve your quality of life. Following a magazine split from twenty years ago or a posing routine is not an optimal way to train.

Let us do the heavy lifting for you (in a sense) and help you train in ways you’ve never considered and take your performance and durability to levels you didn’t know you could reach.

Don’t just look like an athlete. Train like one.

#strengthtraining #strengthandconditioning #workout #athlete #prowrestling #prowrestler #aew #mobility #athleticism #durability #endurance #power #speed

FRC ISM Spine Session Heavy spine day. Elevated J

FRC ISM Spine Session

Heavy spine day. Elevated Jefferson curls, EQI lateral flexion, and isometrics of spine extension.

Rule for the spine is linear training before rotational meaning address how well it flexes and extends before throwing rotational training on it. I see many coaches trying to emphasize t spine rotation in the presence of a spine that doesn’t segment. While t spine rotation is important, training is on a system that has no idea how to segment linearly is putting the “cart before the horse.”

That’s not to say ignore t spine rotation. Just make sure you do it after addressing linear segmentation. 24 articulable vertebrae on your spine. The less sticky those articulations are, the more durable the spine is.

Long term adaptations of the spine take progressive inputs, not just the occasional cat cow. The exercises in this video are not the starting point so don’t look at it and go “Oh man my spine would break if I did that.” Instead understand the strength and resilience of the spine is trainable just like anything else. If you don’t know where to start, come in for an eval and let’s get you moving better.

#strengthtraining #frc #frcms #frcism #functionalrangeconditioning #functionalrangesystems #spine #spinehealth #spinemobility #backpain #cfw

It’s not complicated when it comes to conditioni

It’s not complicated when it comes to conditioning. Only complicated things is when you have to do conditioning specifically for athletics.
If youre just a regular human or somebody who enjoys the occasional athletic activity with your friends then making sure you have a robust anaerobic anaerobic base is a key part of functional life.

This was 45 minutes of push/pull with sled and ski erg.
Push the sled for two minutes.
Rest for 30 seconds
Pull on the skier for two minutes and rest for 30 seconds.

Each round I varied the way that sled was pulked which was either lateral or backwards.

Is your conditioning boring? Are you even doing it? Do you want a better way to do conditioning?

Comment below and let’s get you moving.

#strengthandconditioning #strengthtraining #orlandogym #cfw #orlando #personaltrainer #fitness #workout #sled #skierg #vivo #conditioning #cardio

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