I Used This Exercise To Fix My Postural Problem

Yo! What’s good OTA Nation? I don’t know if you know this, but back in college I broke my shoulder. Since then, my posture has been a sticking point. As I was rehabbing my shoulder, I thought that I had to strengthen it through exercises like the shoulder press and bench press. What I didn’t know was that this was doing more harm than good. Everything I was doing was in a forward pattern causing my shoulders to rotate internally. This could've potentially set me up for more injury, but … [Read more...]

I Was Doing My Shoulder Workouts All Wrong…

Yo! What’s good OTA Nation? As you guys know, I recently released my new baby Athlete Built. Most of you guys train like athletes but this new program will make you look like an athlete. Look and perform like a Ferrari. Anyways, since I’ve been working on that program, I’ve been experimenting with new principles and ideas. I’ve been learning a lot about how to keep up my performance as well as build lots of lean, athletic muscle. I’ve also been learning a lot of bodybuilding principles, … [Read more...]

Two Speed Exercises You Can Do At Home

Yo! What’s good OTA Nation? Today I’ve got two exercises you can do at home that will greatly increase your speed. Now these aren’t your typical jumping or sprinting exercises, but I can honestly say they’re just as effective. The first is going to be a Bulgarian Split Squat, but instead of performing reps you’ll be doing an isometric hold at the bottom of the movement. What’s happening during this hold is that you’re recruiting almost all of the muscle motor units that you would be using … [Read more...]

Increase Your Bench Press With These 4 Exercises

What’s good OTA Nation, Yesterday I released a new video on my top 4 favorite exercises to increase my athletes bench press. As most of you know, I’ve been experimenting with Tri-Phasic Training for a couple of years now, and it’s become my go-to method for increasing my athlete's strength and athleticism. In the video, I explain the 4 different ways I use the bench press and triphasic training to elicit different responses in my athletes. Bench Press This is the O.G. … [Read more...]

The #1 Ingredient to Increase Performance

I’m pretty sure it’s a well known fact in today’s society that carbohydrates provide us with energy for our daily activities. Being an athlete, your carbohydrate or“energy” requirements are way different than the regular person. You need to consume enough calories to provide your body with enough energy just to survive. That’s without working out and barely walking. That’s right, your body needs energy just to doit’s involuntary activities that we have no control over; i.e. … [Read more...]

Will Calf Exercises Help Me Jump Higher?

What’s going on OTA Nation, In today’s video, I explain my perspective on calf training and vertical jump gains. Do athletes need to do direct calf work if their goal is to increase their vertical jump? I’ve seen this question be asked in the comment section for quite some time. Well, today you’ll find out my exact thoughts on this topic. See, growing up I was one of those kids that would spend countless hours doing calf raises or anything that would work my calves … [Read more...]

How to Start the 60 Yard Dash

What’s up OTA Nation, Hope you guys are having a great day and dominating. I just got done training some of my baseball players and decided that I was going to drop a new video about how to set up the 60 yard dash. If you have a showcase coming up or if you’re just an athlete that wants to get better at stealing bases this video is for you. Update: I have a free Advanced Speed Series. Learn how to start increasing your speed In it I go over the exact breakdown I teach my … [Read more...]

Why I DO NOT Use Olympic Lifts With My Athletes

What’s good OTA Nation, Today I wanted to address a question that I sometimes get from high school and college athletes that view my videos or read my blog posts. Do I use Olympic lifts in my programming? The straightforward answer is, NO. A more elaborate explanation is; because Olympic lifts are very technical by nature. It can take an athlete a couple of months to perfect a snatch or dead clean, depending on his/her limitations. And being a strength coach who’s sole … [Read more...]

Advanced Strength Exercise to Sprint Faster

What’s going on OTA Nation, Today I have a dope exercise that I’ve been using with my athletes that come to me needing to improve acceleration or first step speed. This isn’t a typical exercise you see people doing at commercial gyms, but it’s really important you differentiate yourself from these regular folks. You’re an athlete, an OTA athlete at that. So you need to train slightly different than the regular person. The exercise is an Elevated Reverse Lunge. Update: I have a … [Read more...]

2 Tips to Prevent ACL Tear

What’s going on FAM, It’s crazy how many athletes I’ve seen this year suffer from some kind of knee injury. It seems like every year more and more athletes are landing the wrong way and destroying not just their knees, but also their athletic careers. ACL related injuries are one of the worst injuries to have. And it’s not very common for an athlete to come back on the field 100%, after tearing their ACL. So in today’s video I’m going to show you 2 ways you can prevent an ACL … [Read more...]