Training Articles
  • Recovery outside the Gym: Post Meet
    How do you Recover Outside of Training?  The first installment of this series was basically me telling you all that I love to drink. Well, not entirely. I enjoy a good drink, unlike some of you all ...
  • King of Accessories
    Picture this, you’re at the gym and you see some guy on the bench press. He’s an average looking guy that looks like he may lift, or he may look like he doesn’t even lift, but ...
  • What is the Best Piece of Equipment In Any Gym? 
    In my opinion, the T-Bar is the most useful piece of equipment in every gym. Why you may ask?  It can be used to train both upper and lower body, help teach proper motor patterns (hip hinge, squat, ...
  • Cardio for People Who Hate Running
    “David, I…HATE…RUNNING!” I’ve heard it more than once in my time as a trainer. Running is a very polarizing activity. Some people love it, most people hate it, and ...
  • Recovery Outside of the Gym
    How do you Recover Outside of Training? Does training fall within your top five priorities in life? Do you feel like training creeps into other areas of your life and you cannot stop thinking about ...
  • 5 Lessons I’ve Learned in Powerlifting
    I would say that I am still pretty new to the sport of powerlifting. I’ve been doing it for almost 3 years now, but I feel like there are many lessons that can be learned in 3 years.  I would ...
  • Back Problems? No Problem!
    The most frequently asked question asked of me is, “What exercises do you recommend for back pain/problems?” There is no one answer to that question. Why is that? It is primarily due to the fact I ...
  • MotherRUCKER: Part 2
    Last month, we discussed the various types of ruck sacks as well as how to pack them successfully in part 1 of this serious.   Today, we will talk a bit about training for or around your ruck. Most ...
  • Why your Training Needs Change pt. 3
    BETTER AGED As people, we adapt and learn which allows us to progress. Well, some of us. Others fail to change and thus fail to progress. Either way, when we implement what we have learned (often ...
  • Callous Care
    Building Callouses Despite what you may have heard, callouses on our hands are actually a good thing. Large callouses however, are not. Let’s start by defining what a callous actually is. ...
  • MotherRUCKER: Part 1 of a series about adding rucks into your life
    We discussed rucking on episode 3 of the Iron and Lead Podcast very briefly, and since then I have had quite a few questions on rucking.  While I have had the benefit of working with hundreds of ...
  • Why Your Training Needs Change pt. 2
    YOUR POSITIONING SUCKS My poverty bench is so comical it could have its own stand up show and make a killing. Seriously, it would sell out the FedEx Forum. My current goal is to hit a (measly) 400lbs ...
  • How to Master the Hip Hinge
    Our hips create a lot of power and its important that we learn how to harness that power, especially in the golf swing. How do you harness the power, through a proper hip hinge. What is a hip hinge? ...
  • Why Your Ab Exercises Could be Destroying Your Back.
    Spoiler Alert: This article exposes some of your most common and favorite ab exercises Abdominal exercises are a key component of any good training program. Functionally, they are crucial in ...
  • Staying Safe In Summer Heat
    I’m going to be very honest: somedays, I rise each morning just to go to the gym in hopes of seeing David running so I might make fun of him.  And man, he doesn’t disappoint. However, ...
  • Why your Training Needs Change!
    Why your training must change over the years. When it comes to the true definition of a powerlifter I am still a novice in the sport. It has been five years since walking my scrawny ass through the ...
  • Warm-Up for Everything!
    A few months ago, I wrote an article about the importance of warming up before teeing it up on the golf course. Way too often, I see people trying to squeeze in a workout, skipping or just completely ...
  • Single largest participatory sporting event in the world…
    The CrossFit Games For the first time in CrossFit Games history, it will be televised on a national network. The Games will be broadcast through 2017 and 2018 on CBS, CBS Sports Network and CBS ...
  • Recovery, Recovery, Recovery!
    Sports Performance is a buzzword that holds a high amount of value in competitive athletics. When most people think about performance in sports, they think about training, lifting, agility drills, or ...
  • Camera Shy
    Don’t be Camera Shy If you are like me, explaining things via text can be difficult. Important bits of information can be lost in communication if the message is misinterpreted. This is amplified ...
  • Golfers Are Athletes
    Over the past several decades, fitness in golf has been a highly debated topic. Until recently, fitness was viewed negatively on the golf community and was something you “never” should ...
  • Stick to Your Guns
    In the short time that I have been involved in strength training and powerlifting, there are many things that I’ve noticed throughout that time, and something that sticks out more than most of ...
  • The Best Post Meet Recovery Ever?
    The Best Post Meet Recovery Ever! We always talk about taking a break after the meet to let our bodies recover. For those of you who follow this advice, you understand why. Those that do not ...
  • Change is Good.
    While some people fear change, others welcome it. When it comes to your training, conistency is good, but variation can be great. When a person first begins training, it’s true what they say, ...
  • Why Your Kids Should Do CrossFit Kids
    Why CrossFit Kids I’ve been coaching kids for as long as I’ve been coaching adults. One of the focuses has always been teaching kids proper movement patterns that will translate when they ...
  • How I Had the Best Year of Training of My Life Using One Easy Trick.
    Seriously. One easy trick allowed me to have the most productive year of training I’ve ever had. I am now in the best shape of my life, the leanest I have ever been, and the least injured I ...
  • Pruning your Training
    My mind is obsessed with powerlifting and every aspect that goes into it. This haunts me. It can take focus away from other areas. But it also allows me to correlate random things to explain ...
  • How Fitness Improved My Game!
    Over the past year, I have focused my training on improving my game on the course. Why you may ask? There are two main reasons why I chose to do this. The first reason is actually simple. I wanted to ...
  • Turkish Get Up
    Kettlebell Training Kettlebell training has always been a favorite of mine. I took a course several years ago and became Level 1 Certified in Kettlbell training in 2010. Eventually, I’d like to ...
  • Pouring Into Broken Glasses Part 3
    Pouring Into Broken Glasses This is part 3 of a 3-part series on “pouring into broken glasses,” which is a metaphor for how information is spread within the fitness industry. In Part 1, we looked at ...
  • Why Warming Up Before a Round is Important – Part 2
    Part 2 Last month, I started an article about the importance of warming up properly before a round of golf. So, let’s review what we talked about in the last post. How many of you walk up to the tee, ...
  • How to be Successful with your Personal Trainer
    Do you have a personal trainer? How have things been going with him/her lately? Are you reaching your goals that you set for yourself? I’m going to lay out some tips here that I think will help ...
  • Dem Bones, Dem Bones
    Bone Health We all know the benefits of a strength and conditioning program from a muscular standpoint, but let’s pause and think about the benefits your bones receive. Our bones are living ...
  • Bodybuilding: When Should You *Not* Compete?
    Behind all the tan, awkward cut bikinis/speedos and carb-depleted divas lies a sport I really love.  So much, that I am frequently encouraging people to get out of their comfort zone and commit to a ...
  • Vertical vs Horizontal Loading
    When it comes to the organization of training, many people fall back to basics they learned early on in their training career. Things that have been passed time from one lifter to the next and so on ...
  • Pouring Into Broken Glasses (part 2)
    Pouring into Broken Glasses (2) Now that we have been formally educated by a recognized institute (Part 1) and continue to learn from others while building more of our own theories, next we need to ...
  • Your Friends are Stupid
    Who are you seeking advice from when it comes to your training? This is a pretty serious question, and one that you should be asking yourself if you are serious about training. Working in a gym you ...
  • Kettlebell Swings…How and Why
    How to Be A Great Swinger! Kettlebell swings are personally one of my favorite exercises.  No matter your fitness level, you can learn to swing properly and efficiently. Swing Stance and Set Up Start ...
  • Transitional Elements from Powerlifting To Hypetrophy
    In the past few years, countless great strength athletes have began incorporating hypertrophy components into their programming.  While the cited reasons vary quite a bit, there’s no debating ...
  • Why You’re Fat (or you will be)
    Don’t you just love a catchy title. Catchy, effective, and truthful. If we’re going to define “fat” as having more body fat than the ideal amount for health (ie ...
  • All About Running Injuries
    Are you a runner who needs help getting back up to speed? Running injuries are seen in everyone from the recreational runner to the most advanced ironman athletes. As a provider for all athletics at ...
  • Pouring into Broken Glasses (Part 1)
    Pouring into Broken Glasses (1) Back to School An education in Exercise Sports Science is largely comprised of memorizing muscles, understanding movements, and practicing tests to apply to subjects ...
  • Most Important Part of the Body in Golf Performance
    In my last article, I discussed the two different types of posture, S-Posture and C-Posture, and how important posture is to the game of golf. Recapping, posture is crucial in every shot you are ...
  • The 3 Muscular Contractions and Creating Stability
    Did I catch your attention with my gripping title? I hope they’re a few of you that get a moment to read this tid bit of valuable information that can help you to create more stability by ...
  • Your Age is Irrelevant: Debunking the Age Excuse
    The age excuse is a topic that I encounter on a regular basis in my personal and professional life. “I am to old for ‘X’ activity.” “Getting old sucks.” ...
  • Bands & Chains Holding me down!!
    How to Use Bands and Chains for Accommodative Resistance The concept of accommodative resistance can be explained as “the increase of resistance while lifting through a range of motion” (Medical ...
  • Kipping Pull Up, Part 3
    Kipping Pull Up – The Final Chapter You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the ...
  • Fitness Industry Skills No One Talks About
    Go to college. Get an exercise science/ kinesiology degree. Go to grad school. Get an internship.  Suck at your trade for a while, then slowly get better. Make mistakes and learn from them. If ...
  • 5 Ways to Know if Your Gym Sucks
    I may be slightly biased in my opinion on this subject but 17 years of training and 10 years in the fitness industry has influenced my ideas on what constitutes a solid gym from a gym that sucks. I ...
  • Why Is Strength Training Important In Golf?
    In the past, strength training in golf has been a highly debated topic. However, times are changing. Strength training is important in every sport, even in golf. That’s right, I said it! Proper ...
  • Kipping Pull Up, Part 2
    Last article we established that the hollow hold position is the most fundamental movement in creating success in kipping pull ups. This article we will add the arch or ‘Superman’ ...
  • Why Are You Squatting to a Box?
    Have you ever done this? Have you squatted and sat back onto a box before? Do you have any particular reason as to why you were doing that? Perhaps you saw it somewhere, maybe someone told you to. ...
  • Kipping Pull Up
    The kipping pull up is perhaps one of the most sought after gymnastic movements in CrossFit, but can take quite some time to learn. While it may appear as though one is just swinging on the bar and ...
  • Hip Hinging and Why it’s Important
    You may be asking yourself, what the hell does it mean to hip hinge and why is it so important. Yep, that was pretty much me a few years back. Let me start with a quick lesson in the anatomy of your ...
  • What is GPP?
    GPP is one of those cool catch phrases that fitness folks like to throw around to sound smart (me included) but what is it? Is it metcons? Is it pushing the prowler? Is it steady state cardio on a ...
  • Why High School Athletes Should Build Recovery Habits Now
    This fall marks my 7th year as either a competitor or provider in collegiate athletics. During these seven years, I’ve been fortunate to do my part in 4 different programs at the Division I ...
  • Why Do We Warm up?
    You may have heard it before if you have ever had a trainer, or if you were ever and athlete on a team with a coach. You show up to train, and they look at you and say, “Go warm up!” You ...
  • Why you need to be using specialty bars in your training!
    Specialty Squat Bars: WTF is this? How many times have you walked into a gym and seen a piece of equipment so odd that you are left scratching your head thinking, “What the hell, why is that even in ...
  • When Should I wear a belt?
    I’ve had a lot of questions lately, specifically from clients trying to decide when the right time to put on a weight belt is. Obviously, this is going to vary from person to person depending ...
  • We Were All a Beginner Once-Funny Stories
    Beginner Background Earlier today I was joking with a member about some of the silly things I did when I was a beginner and I thought all of you would appreciate some of these stories as well. I ...
  • The Struggle of Growth: 3 Things to Help You Evolve in Your Field
    A few weeks ago, me and another member were having a conversation that I have long had with myself about knowledge and learning. This conversation was particularly about nutrition and human ...
  • Hiring a Personal Trainer vs Online Programming Part 2
    Online programming is a useful tool in the strength world that everyone on a fitness journey may benefit from. This ranges from the unexperienced to elite level athletes through out all disciplines. ...
  • Tips When Switching From Powerlifting to Hypertrophy Training
    So you’ve just got done with a competition, and the summer is coming up. You’d like to give your body a break from the grind of meet prep training. You’re making the transition over ...
  • Get the most from remote coaching
    Coach Christian Anto has started a series on the differences between remote coaching and personal training, and when to opt for one or the other.  Both have distinct advantages and disadvantages, ...
  • Training on the Go
    I go out of town to visit family in Alabama often and over time I’ve had to learn how to adapt to training in other gyms. I am spoiled at NBS and when it comes to the equipment and training ...
  • 4 Rules to keep your training program simple and effective
    I am writing this article in an attempt to help anyone out that may not be at the time paying a professional to write out a structured program for them to follow.  Since being at NBS and working ...
  • 5 Reasons You’re Not Getting the Physique Results You Want
    Summer is coming up and it’s time to show off those beach bods. But what if you’re struggling to get the physique you want? These 5 reasons may be why: You don’t actually want ...
  • There IS a “Team” in Strength Sports
    Strength sports have many variables that can make or break an individual’s progression, reputation, and enjoyment of their sport. Some people believe that in strength sports it is only the individual ...
  • Conditioning and Guinea Pigs
    I recently started coaching the morning conditioning group every week and boy do they get after it. I’ve played around with different workouts with them and experimented on what works for them ...
  • 4 Reasons Why you should be doing programming
    In my first article, I want to talk about a couple of reasons why it is important to be on some type of program. Not everyone can get a degree in Exercise Science, spend 10 years working with ...
  • Stop these three mistakes if you want to stop being a beginner
    Are you a beginner? I bet you don’t think you are but you are. See, being a beginner has nothing to do with how long you’ve been training and I’d even argue that it doesn’t ...
  • Small Cue for a Big Squat
    http://www.elitefts.com/education/external-rotation-small-cue-for-a-big-squat/    ...
  • How can NBS Fitness help you in 2016?
    I recently read the book “Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey. The book talks about the positive chemical, hormonal, physical, and psychological ...
  • Three Training and Nutrition Concepts For Advanced Lifters
    If you have several years of quality training and nutrition under your belt, these three concepts can help further your training success. If you’re still new to this whole health and fitness ...
  • Fitness and Health Goals for the Everyman (and woman)
    I recently had a client respond to the question “Why do you want to lose weight?” with the confusing answer of “I don’t want to do a bikini contest”. I realized that ...
  • Three Things That Will Immediately Improve Your Training Success
    Everyone who trains is looking for something to give them an advantage, something to help them gain more return on their investment into training hard and eating correctly. People will put their ...
  • Core Training: Revised and Revisited
    Core Training: Revised and Revisited By John Taylor Weglicki, PT, DPT Every gym rat and personal trainer has a different outlook on how to train the core musculature. There are countless gadgets and ...
  • How Richard Adams improved his powerlifting total post heart attack
    ...
  • Band Pull Apart Super Series for Shoulder Health
    Check out the original article here: http://www.elitefts.com/education/rehab-recovery/band-pull-apart-super-series-for-healthy-shoulders/  ...
  • The Importance of an Athletic Developmental System
    NBS Fitness was created for the purpose of making people better. Pure and simple, I wanted to expose people to the highest level of training possible to allow them the greatest stimulus for growth. ...
  • TRAINING AND DIETARY CONSIDERATIONS FOR WOMEN
    Link to EliteFTS Version of the Article http://www.elitefts.com/education/motivation/training-and-dietary-considerations-for-women-needs-formatted/ Ever since I began training several years ago, I ...