About Roy:

I wrote this, if you think it rocks, Like, Tweet, E-mail, share and tell people about this article. If you think it sucks, Like, Tweet, E-mail, share this article and tell people I'm the biggest jerk in the world (or not). Either way thanks for reading, sharing and let me know what you think.

You Should Do This: Floor Press

The Floor Press: It's nothing more than a bench press without the bench. <---like you couldn't figure that one out.  Why It's Awesome: Limits the range of motion at the shoulder joint. It's pretty hard to "dump" (approximation the Humerus) the shoulder forward with these. MUCH easier on the lower back than the bench press cause the legs are out of the equation. The floor provides MUCH better feedback than the bench for maintaining shoulder tightness (packing) and driving the shoulders down into the ground to press the weight. Full Pause or Touch and Go?  Either.... Full Pause Floor presses are GREAT for building speed, starting strength and … [Read more...]

Is Coaching Dead? AKA: Rise of the Machines!

Enter The Age of Technology: With explosion of athlete assessment tools in the last decade, everything from movement assessments (FMS), train-ability assessments (HRV), genetic assessments to immediate power output assessments (catapult) training variables and physiology can easily be measured. On the cheap and in, or almost in, real-time. When I first read about the Omegawave (HRV monitor), from Charlie Francis forums, the cheapest model was 10K. Now you can get a fairly reliable HRV app on that magic box that lives in your pocket for under $100, and that's the better ones out there. You can get a crappy one for FREE... These are all INCREDIBLY powerful … [Read more...]

You Should Do This: Superman Mobility

There are some near universal truths when I get a new client: 1: They lack Thoracic Mobility/ scapula control 2: They lack glute activation/ strength 3: They create motion from the lumbar spine, and consequently have overactive spinal errectors (low back muscles) I would guesstimate that I see all three of these in a new client 90% of the time (cause, they are somewhat interrelated) and at least 2 of the three get hit about 95% of the time. And it all goes back to our flexed forward, low amplitude/ low velocity world. If you're always sitting, hunched over a screen, in a box, or in front of a box, you're probably not: Sitting up straight, shoulders in … [Read more...]

Should I Have a Post Workout Shake?

One of the most common questions I get is: What Should I Eat After I Workout? And this really is my answer 99% of the time: Food...That's always good. It's what I like. The next question is: But what about post-workout bars, shakes and the all mighty ANABOLIC WINDOW? Don't I need to eat right after I workout? If I don't eat immediately wont I lose all my GAINZZ? Wont I shrivel up and die? How We Got Here: In the mid to late 90's workout nutrition became a "thing". It used to be, go workout and go eat and that was that. Then MetRx came to the forefront and basically created the workout nutrition market. Sure there were protein powders, desiccated … [Read more...]

Pressing Through Your Heel Is NOT Flexing Your Ankle…

Can you?  "Feel Your Heels" And I don't mean "do you logically realize that you do, in fact, have a body part (the calcaneous) that is in the lay mans terms called to as the "heel". But, can you actually "feel" it? Like right now? Feel it, as in, manage not only the pressure on the heel but where the pressure is and maybe even alter the pressure points? And I'm NOT talking about flexing the ankle and pushing off the back edge of the foot. (More on that a bit later) But instead, just feeling and maintaining pressure in the whole heel. I'm willing to bet you can't. I know this because probably 80% of the people I train have trouble doing just … [Read more...]

The War on Fat: Keep one In the Chamber

*Before I get started: this article is NOT meant for someone who has an appreciable amount of fat to lose. If you're 30% or more body fat...you NEED to go full on Tony Montana. At least for a little while. Pull out all the stops, up the cardio, cut the cals, etc. However, if you're in pretty good shape, but not as lean as you'd like to be, this is more up your alley. We need to all agree on ONE basic premise before we start. The body ADAPTS to the stress(ors) applied to it. That means, the body follows this model: General Adaption Syndrome So think of everything (stressor) that promotes fat loss is like a bullet in an old time … [Read more...]

Why I Love Zerchers and You Should 2

Do you know where Zercher Squats came from? Prison... Supposedly the Zercher squat came about because there are weights, but no racks, in the joint. They needed a way to squat and figured out that they could pick up a lot of weight off the ground in the crooks of the elbow. Zercher Squat. Ed Zercher came up with this squat variety many years ago. In 1966 or 1967, I read about a prisoner by the name of Robert Barnett, who had just pulled a 675 deadlift at 165 BWT. He related that the Zercher squat was responsible for his success. He reported that his best was 395 x 5 reps done off the floor.- Louie Simmons I don't know if that's the truth, but it's a hell of a … [Read more...]

Lumbar Hyperextension, Fake Lockouts and The Pillar Position.

Booty, Booty, Booty, Rocking Everywhere... https://youtu.be/znUS2KqPYCw IDK if this is NSFW or what, it's kinda hilarious.  That line of literary genius was "spit" (that's what the cool kids say these days) by Bubba Sparks circa 2009. With the rise of Instagram "Glute Building Experts" (aka. soft core porn veiled as fitness) and Pintrest 30 Day Butt Challenges there's a whole lotta hyperextension, ie sticking your ass out, getting passed off as "technique". I guess that's what happens when your "fitness expert" is just a model with a big butt who likes to workout.... This "Duck Butt" position that you see a lot of these "experts" exhibit is actually just jamming … [Read more...]