BLOG & EDUCATION

February 22, 2020

In this first phase of offseason training - and this is contrary to what many of you want to hear (and have been told) - you need to get off the basketball court. You need to rest your joints. What we are going to do in the gym is work on structural balance and body composition. What I mean by body composition is the ration of lean muscle mass to body fat. Many...

January 3, 2020

Dr. Tudor Bompa is a Romanian-born sports scientist who has written 14 books on sports performance and has influenced countless strength coaches including the likes of Charles Poliquin. In fact, if there is a strength coach you follow the chances are more likely than not they have been influenced either directly or indirectly by Dr. Bompa's work.

His books on yo...

December 21, 2019

Eliminate jumper's knee with this one exercise. Basketball players, volleyball players, read on. This injury doesn't have to slow you down.

November 15, 2018

That is the question! 

Now, you might be asking yourself, "what the heck is  a butt-wink?!"

But, trust me, this is a topic that I've been asked about more times than I can think of.

When someone performs a squat going to full range of motion you can see their hips sort of "tuck under" their back. This is referred to as the "butt-wink".

It happens in different peopl...

October 12, 2018

The step-up is one of the most common gym exercises around. It's popularity is arguably unmatched in athletes and general population gym-goers alike. It's a great way to strengthen each individual leg and correct imbalances, if found.

A typical progression would be to go from bodyweight to dumbbells, then barbell on the back and finally barbell loaded on the fro...

October 2, 2018

Do you want to jump higher, run faster and be more explosive on the court? “Uhhhhh, yeah. Of course I do.”

Then get stronger.

Strength is vastly important in basketball because to be more athletic you need to focus on improving your rate of force production.

How hard of a force you use to push off the ground vertically - to jump - and horizontally - to sprint (or...

September 27, 2018

If you want to improve your vertical jump and become more powerful do this exercise. You can see increases in your vertical jump, sprinting ability and lateral quickness.

September 22, 2018

Training your nervous system to recruit as many muscle fibers as possible and in the quickest manner possible is one of the best ways to get more explosive as an athlete and for the sport of basketball. For this reason I love performing plyometric style exercises immediately after a strength lift like a squat or deadlift.

This type of training is based around th...

September 18, 2018

A week ago I published a blog titled "Why You Need To Know How Much You Are Eating!!". I talked about how many people eat more calories than they unwittingly know about, causing weight gain.

Well, I'm here to tell you today that may not actually be the case. 

It's ok, Phil the minion, let me explain.

For most people tracking their food day in and day out, recordin...

September 11, 2018


I was talking with a client in the gym the other day about raw nuts and how, although healthy, can add up quickly in the calorie column. And when trying to lose weight calories DO matter. So I decided to take a picture of what 1oz of raw nuts looks like as well as what 4.5oz looks like - since many people put some nuts in a Ziploc bag and take them to work for...
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