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Coming soon to Unconventional Strength, low impact

Coming soon to Unconventional Strength, low impact bungee fitness!!

Who needs gravity and ground reaction force when you can have bungee fun!!

Will work great with our 10 ft ceilings.

Perfect for our athletes who are constantly attached to bungees.

Truly the most functional exercise.

If you’re looking for personalized coaching, tha

If you’re looking for personalized coaching, that is truly functional for you with the added benefit of a group atmosphere then come join US as a new member of our semi private training group.

We have two spots available at 6 AM and one spot available at 8 AM. Typically all clients go through a detailed assessment before joining the groups; however, if you join one of our groups this month we will knock 50% off of the assessment price.
Add in 14 available sessions a month for our semi private groups that averages it out to $33 a session for some of the best coaching you can find in Central Florida.

This is not an April fools joke.

If you are ready to understand how to train and how to move and have world class done for you programming in a highly coached environment, then come join US.

Comment below or send me a private message and let’s get you started.

Move well. Move often. Move strong. Just move.

#functionaltraining #groupfitness #mobility #personaltrainer #personalizedtraining #personaltraining #orlando #cfw #strengthtraning #strengthandconditioning #workout

Being explosive starts from the ground up. The mo

Being explosive starts from the ground up.

The more you go down the rabbit hole and connect the dots, the more you understand how important being able to push off the mid foot is to drive explosive power.

Locomotion Landmine Press emphasizes both explosive upper body strength and connecting it with the gait cycle. Hip extension, knee extension, finishing with ankle and mid foot extension which, in an ideal athlete, is how all of their explosive full body power is expressed. The variations the guys were doing here emphasized the amortization phase with a top down approach to the motion, focusing on absorbing the force and redirecting it as quickly as possible. I’d be hard pressed to find any type of athlete that wouldn’t benefit from this movement.

Maximum creation of force is an entire kinetic chain event. An effective system is one that can operate seamlessly from the ground up. The first interaction with the ground is your foot. Optimize its function and unlock a whole next level of movement and performance.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #power #landmine #vivobarefoot #myvivos #vivos #prowrestler #athlete #aew #undisputedkingdom

Work=Force x Distance Thus Increasing ROM (dista

Work=Force x Distance

Thus

Increasing ROM (distance) increases work proportionally.

In other words, more range of motion requires more work.

Distance can be a lens in which you look at progression just like load can be.

In this case, I progressed my Zercher to a deeper starting ROM.

More range isn’t always the goal but for some things, and depending on your biology it can be. Don’t let the 90 degree flat earthers tell you otherwise.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #zerchersquats #functionaltraining tea

How many days a week do you train your lower body?

How many days a week do you train your lower body?

Do you know how many you’re supposed to?

Research is mixed in the matter with some advising just one set close to failure per muscle group can be enough for hypertrophy. Others advising a minimum of 10 sets per muscle group per week.

One of the most important things to remember when it comes to training is that our training should be comprehensive and not just be focused on one thing. We see in a lot of the research that it’s focused on hypertrophy or muscle building. However, there should be other goals in our training, such as:
Power, which is specifically motor unit recruitment. Endurance, which from a muscular perspective is stored energy.
Mobility via growth of connective tissue.

A comprehensive program will address all of these things and a good coach should be working to achieve all of them during an entire macro program specific to the individual or the team they are working with.

For me, I put a focus on one knee dominant day for external training and one hip dominant day for external training with sprinkled accessory work of the opposite in each session. What I mean by that is one focused strength based lift that is either knee dominant or hip dominant and then accessory lifts for the lower body that accentuate all of the other qualities that I want out of the joints and out of the tissue. This workout is a a really good example of a knee dominant focus strength set, followed by hip dominant work and then some overcoming isometric for really deep hip flexion and knee extension. Put it all together and we have strength, mobility and endurance all in a sequence of three movements.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #mobility #gluteslide #glutes #glutes🍑 #squats #vivos #myvivo #legday

Incorporating the entire kinetic chain into my upp

Incorporating the entire kinetic chain into my upper body training in my current phase of training. These expressions of force are why being connected to the ground with a functional foot are so important.

1. Rotational Jammer Press: integrating pivot mechanics and rotational power into the upper body.
2. Ipsilateral Hip extension row: focusing on single side stability and lower production in the posterior chain.
3. Ball Slam: triple extension, max lower production.
4. Single leg lever arm single arm row and half kneeling press: various stabilization demands while utilizing upper body strength.
5. Offset lever arm press: single foot stabilization work (focusing on the dome of the foot) with overhead strength.
6. Bridge and rotational db press (banded knees): posterior chain extension into upper body press with rotation.
7. Eccentric elbow flexion: lengthened rom of elbow flexion while in a bridged position to block rear of the body from assisting.

Some of these exercises/movements are novel expressions of force, created by me, to challenge the whole kinetic chain. Are they good for every client, every athlete? No. Are some of them especially challenging? Yes. Greater stability depends mean less strength output and I get that. Challenging different systems, different qualities of human performance require lighter loads and more focus on how force is being expressed.

For some people a single offset press, unilateral load, and half kneeling position with be a challenge all by itself; however, do it enough and the body adapts over time. It’s the beauty of training for life. New challenges to unlock, new ways to move. If you’re an advanced mover like me, give all of these try or one of these. All have their own unique benefit listed above.

Are they traditional? Nope. I’d dare argue they are unconventional.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #stability #balance #power #strengthcoach #core

Sometimes the simplest things, done consistently,

Sometimes the simplest things, done consistently, can have the most drastic results.

Foot health and function is a grossly overlooked part of performance training. The facts are that field cleats and court shoes, as well as traditional thick soled shoes reduce the function of the foot, and alter the connection with the kinetic chain from the ground up.

Our bodies are genius compensators though and some individuals may never experience any issues with the kinetic chain from their lack of foot and ankle mobility; however, those of us who frequently move, cut, jump, and change direction need foot function.

Like running? You need foot function.

And yet we all take it for granted and ignore the muscles and connective tissue that exists.

This little 1 min on, 1 min off drill at 180 bpm for ten minutes is a drill that is a part of the barefoot training course from @vivobarefoot. So simple yet so powerful.

Optimize your foot function. Your whole body will thank you.

#vivo #vivobarefoot #foothealth #footfunction #barefoot #health #longevity #vivo #healtheducation #performance #mobility #anklemobility #barefootrunning

For every two movements of the glenohumeral joint

For every two movements of the glenohumeral joint there is one movement in the sculapulothoracic joint.
What we commonly refer to as the shoulder is actually three separate joint complexes that all work together. While they all work integrated in upper body motion, it is critical each can do the things they need to do well individually.
To build a resilient shoulder complexes, loading strategies should incorporate and focus on various phases of muscular contraction (eccentrics and isometrics) as well as full ROM training. For athletes this is especially true as the velocities faced in sport from throwing to catching to defending to shooting to swinging all require velocities in different positions of the shoulder.
If you don’t train it, don’t expect to have it.

#strengthtraining #functionalrangeconditioning #frc #frcms #functionalrangesystems #shouldermobility #shoulderworkout #scapular #strengthcoach #cfw #orlandogym #mobility

Get comfortable being uncomfortable. I’d rathe

Get comfortable being uncomfortable.

I’d rather be uncomfortable in my training and comfortable in my daily life because of it.

Zercher 305 for 3. Not the prettiest but it’s getting there.

It feels good to move a heavy load and be connected to the ground so well when I do it in my @vivobarefoot.

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #fitness #personaltrainer #workout #myvivos #vivo #functionalstrength #zercher

“My father didn’t do anything unusual. He only

“My father didn’t do anything
unusual. He only did what dads are supposed
to do—be there.”-Max Lucado

Got to share a cool moment with my boy this morning. 5am workout. He told me the night before “Dad, when you wake up to go workout can you wake me up to?”
“Buddy it will still be dark. Are you sure?”
“Yeah dad, I want to be with you at the gym.”

Music to my ears.

Did I do the exact workout I wanted to do this morning? Definitely not. I got to do something so much better.

Be there to teach my son.

#fatherandsonworkout #fatherandson #kidsfitness #kidfit #dadlife #fitover40 #workout #gluteslide #teach #coach #cfw #orlando

Your hips don’t just move in one direction—so

Your hips don’t just move in one direction—so why train them like they do?

Most people focus on squats and deadlifts, but neglect lateral and posterior chain strength. Strong, mobile hips = better performance, fewer injuries, and more resilience in real life.

Try these multi-angle hip drills to build strength where it really matters. Don’t just move—move better.

Shout out to @strangegrayson for the idea on the Zercher back extensions.

#HipStrength #MoveBetter #UnconventionalStrength #BulletproofHips #strengthtraining #strengthandconditioning #cfw #fitness #workout #glutes #gluteslide #orlando

While there is nothing inherently wrong with isola

While there is nothing inherently wrong with isolated upper body training (And I do it, don’t get me wrong), the majority of my upper body work incorporates some other element or demand on the full body, because, let’s face it, I don’t have unlimited hours in the week to train AND I find it to be way more challenging at this training age. Plus, added benefit, almost every expression of upper body force incorporates generating power from the ground (why your foot is so important) thru the kinetic chain and across the upper extremities.

Two easy examples are these two movements:
1) Asymmetrical Loaded Straight Bar High to Low Rotational Press (I sound like Peyton Manning calling a play at the line of scrimmage “CHECK OMAHA.”)
2) TRX Chest Press to Maximum ROM Fly
(Advanced variation. Not to be tried without plenty of horizontal abduction control.)

Do you incorporate some full body strength and max rom expressions of force? Why or why not?

#strengthtraining #strengthandconditioning #orlandogym #cfw #orlando #personaltrainer #fitness #workout #mobility #trx #trxworkout #riptrainer

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