About two years ago, I developed the Paced Performance Method. I’ve been coaching competitive CrossFit athletes for over 10 years, and I’ve always tried to bring ideas from other disciplines into the way I coach. Running and cycling have had a big influence on me. Interval training, Zone 2 work, threshold work, and controlled pacing […]
Read More →Most athletes think conditioning is simple. Go hard. Breathe heavy. Suffer. Repeat. And yes, hard work matters. But if every conditioning piece turns into a redline effort, you’re not always building better performance. Sometimes you’re just practicing how to fall apart. That’s where the Paced Performance Method, or PPM, comes in. PPM is a structured […]
Read More →Deloading the week before a CrossFit-style competition is one of the most overlooked—but most important—parts of preparation. Done right, it can help you feel fast, explosive, and clear-headed when it matters most. Done wrong, and you might show up feeling flat, heavy, or under-recovered. The final week is not the time to build more fitness. […]
Read More →Ever wonder what a true hybrid athlete’s week looks like? Not just the highlight reel on Instagram—I’m talking about the real structure. The strength days. The intervals. The long runs. The recovery protocols. The nutrition that makes it all work. If you’re training for performance and aesthetics… if you care about your squat numbers and your mile time… this […]
Read More →For years, athletes have been told the same thing: if you want to get strong, don’t do too much cardio. Cardio kills gains. Endurance work makes you weak. You have to choose between being strong or being conditioned. And while there is some truth behind that idea, it has been exaggerated. The problem usually isn’t […]
Read More →The squat and deadlift are foundational lifts in strength training, each playing a critical role in building power, muscle mass, and functional strength. Both movements challenge major muscle groups and, when trained effectively, can complement each other for greater overall gains. However, an imbalance between these two lifts—whether in strength, technique, or training frequency—can limit […]
Read More →Accessory exercises are a vital component of Olympic Weightlifting. While the snatch and clean & jerk are the stars of the show, these highly technical lifts demand much more than brute strength or skillful execution. They require a robust foundation of strength, stability, and balance—all of which can be developed through accessory exercises. In my […]
Read More →Strength is the cornerstone of athletic performance, and for the functional fitness athlete, it’s the foundation that supports every movement from heavy Olympic lifts to gymnastic feats. But when we talk about strength, we often overlook one of its most crucial aspects: explosive strength. This dynamic component is what helps you accelerate through a heavy […]
Read More →The front squat is one of the most effective lifts for building strength, power, and mobility. Its emphasis on an upright torso, core engagement, and quad dominance makes it a staple for athletes and lifters alike. Not to mention, it plays a critical role in key lifts like the squat clean. But to truly unlock […]
Read More →What if I told you the bench press could improve movements like your overhead press and handstand push-ups, all while building stronger, healthier shoulders? For many, the bench press is seen as a purely chest-focused lift, but it has some serious crossover benefits for overhead strength, joint stability, and muscular endurance. Whether you’re looking to […]
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