Below you will find a list of frequently asked questions, exercise explanations, warmup explanations, and more. I will add questions as they get asked and as I think about them.

What kind of coaching do you do?

All kinds. But all fitness has a core foundation that must be built and that foundation needs to be constantly reinforced. All of my coaching is based around the idea of building that foundation up so you can spring board into your specific goals, accomplish your specific challenges, and have your own adventures.

None of those “things” that you want to accomplish are just physical. They are mental too. I coach you as one person ready to take on your own life adventures. 

Is the training plan you post effective?

Yes… For me. 

It is based around the idea of building an athletic base that allows me to springboard into any type of training, racing, or adventure with a short build-up period.

This program is designed around what I do and it’s based on an annual training plan that I build every year and which I have been making improvements since 2013. Before that I have tried everything under the sun, ranging from Yoga, Starting Strength, Dan John’s work, Pavel, Military Athlete, Crossfit Endurance, Crossfit Football, and numerous others. 

In fact, you will likely see inclusions of all of those types of training into how I train. I take the good and throw out the bad.

Should I follow your training plan?


What? Just “No”?


So why do you post it?

It’s to prove to you that I train and coach to the same philosophy, it’s a check so you can see what I do and how I do it. Also, if you are cheap, it will give you an idea of what foundational athletic training should look like.

Fitness can be both very complex and simple. The basics of conditioning are simple, force your body to adapt by putting it through something it feels it needs to adapt to or risk perishing. But, the body also adapts to the very specific threat at hand and can adapt in different ways to accomplish the same goal. Is it doing an emergency repair (scar tissue), or growing muscle to make the task easier?

Are you getting more efficient at the task, or are you getting stronger?

Are you trying to get better at Squatting, or get better at playing football?

Are you training for a race, or to play soccer with your kids?

These all have different ways of training, and they all have pluses and negatives. Sacrificing injury resilience and flexibility for more weight, or sacrificing run time to look like Hercules, they all are trained differently.

On top of that, we all have different lever arms ( longer and shorter bone structures) which put more pressure and torque in different places. We also all have different injuries, did you fall off a building and have major scar tissue, or do you have a 20-year-old ACL tear?

Along with this, our bodies adapt over time to different training and techniques. What I’m doing now, would not have been effective for where I was 15 years ago (though it would have been better then what my wresting coach had me do).

If you are as lost as I used to be, feel free to reach out. I ‘d be happy to step on as your Coach.

What is the prescribed warmup?
Warm-up is specific to the main lift unless you are working out in the morning. Non-main lifts and bodyweight exercises don’t require you to warm up, you have already done that throughout the day.

If you workout in the A.M, do 5 minutes of something to get your heart moving (i.e. jump rope, biking, running, burpees, etc.) Then do hip thrusters until your posterior chain feels warmed up. Main lift warmups are always, bar weight by # of planned reps during the first set, then add 25lbs to each side and then do half of the reps you did before, then take off the 50lbs and 45lbs to each side, and do 1 rep, then add 25lbs to each side and do 1 rep, then take off the 50lbs and add 45lbs to each side and do 1 rep, rinse and repeat until you reach your working weight. Then take a 3-minute rest and then begin.

What does FSAP stand for?

Few Sets As Possible

What are the letters in the title of the workouts?

They indicate a focus. For example, A1 and A2 both focus on building strong legs. They have different setups, rep schemes, and and tempos, but they are both working towards building strong legs. Same with 

What is a Squat?

Here, we always refer to a “Squale, during the Sustained Muscle Cycle of my annual training plan, the microcycles are broken down into weeks. Each week consists of a triplet” as a low bar back squat that hits just below 90 degrees.

Do you really mean to failure?

Yes and no, this means that you stop in the rep before you drop the weight on your chest or let it pile drive you into the floor. You also stop when your form breaks down.

What is a Farmer Walk?

This is when you grab a soul-crushing weight in each hand and go for a distance that once upon a time seemed like “just crossing the street” and now seems far. DON’T SET IT DOWN.

As my wife says “I don’t like farmer carries”. To her I say, “That’s kind of the point”.

What do you mean by sport-specific cardio?

This is about maintaining your cardio, practice for your specific sport ( for me it’s ultramarathons) and it’s also because cardio is about health and lets you go on cool adventures.

Why do you sell t-shirts?

I am extremely picky about my t-shirts. I wear them every day and want to be proud of what I wear. So, I make my own.