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Finishing The Dragon!

Stop Slaying the Dragon, focus on recovery

We all have underlying forms of motivation that drive us to take action, to help us conquer the day and to be better than we were yesterday. It’s as if we are conditioned to believe that we are the focal point of a popular sports drink or sporting apparel commercial.

You know… rub the sweat from your eyes, grind out the next set, scream and yell during some “finisher” until you are completely exhausted and fall to the ground surrounded by your sweat angel.

All in life is great, we “slayed the dragon”!

And that is how we measure the success of the training session. Or should I say that is how we are “conditioned” to measure the success of the training session.

I hate to break it to you… but this couldn’t be further from the truth. And regardless of your age and training experience, this is quite possibly the greatest contribution to injury, lack of progress and mental fatigue.

We live in a day and age of more…. you know more.. keep adding more. More weight, more reps, more days of training etc. And this simple formula of addition will force you to crumble down into stagnation.

Some people have asked me, “how do I know”? Well, I’m living proof and have been biohacking myself for years trying to determine the best “cause and effect” protocols for training to implement and share with others. I have slayed many dragons over the years.

This past September, my friend Joe Divosevic of M.A.C. Gym and I filmed a short video on delayed onset muscle soreness, and rebutted the notion that the general population and athletes utilize of D.O.M.s as a marker for training success.

Remember the human body’s primary goal is survival, it wants to recover. And it’s vital that you assist in that recovery.

We are all layered with movement dysfunction, and to simply keep pressing forward because it’s what the commercial says to do, will lead to lack of recovery and greater dysfunction. The high-intensity interval training (HIIT) that you keep pushing through leads to just making you tired and seeing very little improvements.

You must make a shift and place emphasis on repairing the body. There are many modalities that can / will assist in recovery from life and training.

In the near future I will share and review some of the options that I have made use of and their effectiveness for me.

In the mean time…. there are no dragons and you are not on a commercial. It is NOT good to feel exhausted after a workout. These are symptoms that will lead to regression.

– Coach Shawn

Wolf Tickets: Part Two

Stop Buying the Wolf Tickets…

Mr. Fantastic!
Mr. Fantastic

That is the name they should give some of these “speed guru’s”!

This post is a little longer than I like to write, but well worth the cause and time.

I see this sh** ALL of the time! The coaches that strap the rubber bands around various parts of the athlete or team and have them perform various agility and sporting drills.

Vertimax Lacrosse Training

WHAT??? and I mean WHAT is that all about? ONCE AGAIN,… I’ll ask what is the desired outcome? So…. change of direction is about deceleration and ground force production produced with “PROPER’ biomechanics…..
I’ve observed videos and witnessed some coaches / trainers load the end range with young athletes?

These “coaches” have a complete disregard for “real movement”.
They are selling parents and athletes the carnival ride.

Why then load movements with a band?

Youth Vertimax Training

If a coach has even a fundamental understanding for kinematics, force production and the sport requirements, he or she would blatantly acknowledge the disruption that they are creating in the movement pattern.

Proper training for the athlete (and general population) should place an emphasis on the long-term health and development, and be guided by SAID principles that are appropriate to skill level and maturation.

The human body will adapt to the stress placed upon it. In the context of this article, the physical stress, and if the reception of the loading (bands) is incorrect, the coach has set the foundation for a laundry list of potential joint and physical problems.

This simply is NOT the environment for that application!

Athletes, specifically young athletes, require training that places a higher focus on generalization of quality athletic movements. Motor control, proper deceleration mechanics, mobility, stability and quality bodyweight fitness.

PLEASE Stop buying the Wolf Tickets… don’t fall for the gadgets and trinkets.
They will only lead you to Oz!

ATTENTION ALL PARENTS… ask your speed guru how this method helps and if the answer sounds like something from Charlie Brown….

Well…….contact me..


Wolf Tickets: Part One

Please STOP Buying the Wolf Tickets! Coaching Observations…
The “web” is polluted with strength and speed guru’s to help athletes better prepare himself or herself for the chosen sport.

And there is always a huge debate about “something”. I remember it felt like someone was screaming in my face… YOU GOTTA TRAIN THE POSTERIOR CHAIN!!


Well, it seems that weighted GPP { i.e. pushing sleds, pulling sleds, backpedalling with sleds, farmers walks etc. } has consumed the video clips of current training modalities. I’m all for and love this form of training.

But, what if it’s wrong? What if your athletes { or sons & daughters } are “moving” incorrectly?
Just because something is “weighted” and “hard-work” doesn’t mean that there is always a positive benefit! And in most cases you are even creating INCORRECT movement patterns and setting the athlete up for injury! But hey at least they are exhausted!! Great Work!

Our bodies are meant to move in a proper biomechanical position through specific planes. If we have restrictions due to range of motion, injury or strength limitations we will compensate to our best ability to complete the task presented to us.

So, most of the time Coaches just yell arbitrary statements at their athletes…
– You gotta hold onto the ball!
– No Over-head Pressing bad for the shoulders
– No Olympic Lifts! Too hard you’ll never do them correctly!

But they never look at the big picture and support their statement….
– Tell me how to better hold onto the ball.
– Do I have the range to press overhead? What’s the weight, what’s the rep range, total volume and how many times a week. etc. { Cadaver vs. Live tissue observations are two different arenas. }
– Why not teach what “I KNOW”, what about a variation of the Olympic lift, how many reps { and yes I’m talking about the ridiculous high rep shit I see on vids for C$$$$FIT }

Sled Pushing for Speed Development

So, as athletes perform the weighted GPP movement “observer” their overall body posture and mechanics.
– When they are driving the sled, what is their foot position? Is it the optimal position to translate to sprinting power? And does it have proper hip, knee and ankle mechanic correlation? { I’m hoping their toes are NOT pointed out or in! }
– If they are dragging a sled backwards, what is their body position and foot position? Hips or toes turned inward? I hope NOT!
– When they are performing their farmers walks, what does they body posture tell you? Are they slumped over?… I think { at least I hope } you get my drift.

Poor mechanics used in a repetitive manner regardless of the movement leads to “LOSS” and injury.
But hey at least they are exhausted!! Great Work!

WORK WITH ME………………………..

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