Layering the Turkish Get-Up with 1/4 and 1/2 Repetitions

When I first attempted the Turkish Get-up (TGU) I was not a fan. It can be a complicated exercise and has a ton of working parts. And, when I heard a famed strength and conditioning coach say, "If I have to teach someone to get up off the ground....then we really have problems." I laughed and kind of agreed at the time. However, when I took the RKC Level 1 Certification last month, my opinion changed completely and I have since learned to love the TGU.... More

2 Drills To Learn and Improve Your Single-Leg RDL

I am a big of fan of single leg training and believe it should be a staple in all programs. One of my favorite single leg exercises is the single leg RDL. It offers a host of benefits such as single leg strength and stability and most importantly it targets the posterior chain or in other words the hamstrings and glutes. However, mastering this exercise can be difficult and takes time and practice. Here are two drills that will help you clean up you technique. ... More

RKC Level 1: A Look Back

14657504_10154577294828006_6011222883449277431_n Caffeinate, learn, train, laugh, caffeinate, teach, learn, train, laugh, caffeinate, caffeinate, caffeinate basically summed up three days of my life this past weekend. I was in New York City participating in the RKC (Russian Kettlebell Certification) Level 1 Certification. To give those who have no clue about this certification a little background the RKC is considered an extremely mental and physically active course. The course demands that not only are you competent in performing the specific kettlebell movements but competent at teaching them as well. What sets this course apart is it goes much deeper than the basics of kettlebells and requires preparation in order to successfully complete the course.... More

Charge Me Up

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If you’re like me there are days when you feel tired, like a worn out pile of dog pooh. The last thing you want to do is head to the gym and train hard, right? I get it. Maybe it’s because you had a hard training the day before or maybe it’s because you’ve been consistent with your training for a number of weeks and you just need a bit of a re-charge. If you’re also like me, training is one of your daily 3s. Three daily things that keep you on track, meaning it is a must in your daily routine. Without it you feel a bit lost, unproductive, and off your game. In fact, each week you should have trainings that are a bit on the lighter side that enhance recovery from your training the day before or prepare you for the next days session or better yet – provide you with both.... More

The 4 C’s: Tried & True

index About a month ago I returned home to Indiana to visit my parents. My dad and step mom are both semi-retired and now living their lives as snow birds – splitting their time between Indianapolis and Florida. Besides spending quality time together and them questioning my decision on my most recent shade of hair color, their one request of me was to go through the last handful of boxes from my childhood, mainly my soccer career. Due to their new lifestyle they are downsizing from my childhood home and therefore are getting rid of all unneeded excess in the home. This was the first time I had sifted through any of my soccer career memorabilia since retiring. Even though my constant moving and travel schedule while playing forced me to occasionally go through most of the collection that I had gathered throughout the years, a few boxes remained.... More

4 Tips To Dominate The Soccer Season

index Soccer season is here. Okay let’s be honest soccer season is always here. There isn’t much of an off-season for young athletes these days. Most athletes are starting school and playing either club soccer or high school and some may be involved in both. However you want to look at it it’s a busy time of year. Here are 4 tips to ensuring you stay healthy and dominate the Fall season.... More

Exercises I Used During My Playing Days, Wished I Had Incorporated While Playing, & Will Continue to Use: Bear Crawl

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This past year and a half my training in the gym has been somewhat of an experiment. After years of intense conditioning and focusing on one goal, I was eager to switch gears and experiment with some different training methods. I dabbled in everything from powerbuilding (a combination of powerlifting and bodybuilding) to bodyweight-only training to physique based training. And, while I enjoyed the exposure to these various methods I was always left feeling somewhat unfulfilled as none of them felt like a balanced combination of strength training and conditioning.... More

Foundation Of Fundamentals

Fundamentals are the foundation to everything. No matter what sport you play - basketball, hockey, or soccer – fundamentals are the building blocks to improving performance. With soccer, specifically, it is important to focus on mastering passing, receiving, dribbling, and shooting, as these skills are directly transferable to the game. Some of my fondest memories during my playing days are when Becky Sauerbrunn and I were training partners. We would train together every day during our off-times with the women’s national team. These sessions had a singular focus - our common goal was to master the basics and the areas that would have the most carry over to elevate our game.... More

4 Keys To USWNT Olympic Success

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I don’t know about you but I absolutely love the Olympics. The games are only a few days away and if you’re like me – you’re ecstatic!  In my opinion the Olympics are the pinnacle of sport that is a wonderful showcase of years of commitment and hard work from the athletes. Plus, it reminds me of some of my most favorite memories from my playing days with the U.S. Women’s National Soccer Team. Four years ago on August 9, 2012 we won the gold medal match against Japan at the London Olympic games. The year prior we had just lost to Japan in the World Cup final so there was a lot of excitement and redemption to be had. Our second U.S. professional domestic league had folded a few months after the World Cup final so going into the games we had six months of preparation solely as a team and we were ready to showcase all of our hard work. We were eager to compete, and win gold after our heartbreaking loss the year prior.... More

Balls To The Wall

USA's Alex Morgan (13) jumps over Japan's Saki Kumagai (4) in the second half of the women's soccer final at Wembley Stadium in London, England, in the Summer Olympic Games on Thursday, August 9, 2012. The U.S. defeated Japan, 2-1, for the gold medal. (Nhat V. Meyer/San Jose Mercury News/MCT) The best soccer players I played with were not only strong, stable, and skillful, they were the most powerful athletes. Think: Abby Wambach, Alex Morgan, and Crystal Dunn. Their ability to use their strength and convert it to speed and power on the field is second to none. This is apparent through their ability to jump higher, sprint faster, accelerate and decelerate more efficiently, and change direction on a dime compared to their opponents. If said qualities are what separate good athletes from great athletes then training for power should be an essential component of your training.... More