Archive for April, 2013

If there’s one thing I can’t stand, it’s long distance running. Especially when it’s done on treadmills. There are myriad reasons for this, but the 3 biggest are:

1) It’s boring

2) It takes forever

3) It makes you weaker

At some point I’ll surely write an entire article about my disdain for treadmills, which are the #2 worst piece of exercise equipment (#1 is the Smith machine), but I’ll focus on just long distance running in general for the purposes of this article.



Most people who jog are doing it to lose weight and body fat and “get toned”. The rest are just lunatics who somehow do it for enjoyment. But jogging burns less calories and less body fat than higher intensity activities like sprinting, and jogging also has a catabolic effect on muscle tissue (it makes muscles shrink). So if it’s not effective for fat loss and it’s clearly no good for building lean muscle, why are we doing it? (more…)

Here’s another article of mine, published today on Baseball and softball players need to follow this advice.

Click here to check it out.

baseball pitcher

Check out my latest article on, “3 Medicine Ball Drills to Develop Velocity”


Towson beat Lansdowne today to go to 10-2 on the season, led by a trio of my athletes from Next Level Sports Performance. These guys put in a lot of work during the offseason and it shows.

From left:

Kyle Kershner (batting 4th) went 2 for 4 with a double and a generously-scored “single”, 2 runs scored, and pitched a scoreless 7th inning for the save

Sam Stark (batting 3rd) went 1 for 3 with a single, a hit-by-pitch, and an intimidating staredown of the pitcher

Mike O’Dwyer (starting pitcher) threw 6 innings, giving up 2 (I think) earned runs and striking out 10 while getting the win for the Generals

The decision to "mean mug" was, admittedly, a poor one

The decision to “mean mug” was, admittedly, a poor one

How to Train Like an Athlete

Posted: April 24, 2013 in Uncategorized

Check out my new article on, “How to Train Like an Athlete”

It’s pretty short, and the editor changed “throwing” to “towing” but it has some good info.

train like an athlete

Edit: Don’t bother clicking on that link. The article no longer exists because the company I wrote it for is really bad at making their websites work properly.


If you’re a human and you’re alive in the 21st century, odds are good that you have pretty terrible posture. Years upon years of sitting, slumped over a desk, have  rounded your shoulders and turned your upper back into a kyphotic nightmare. If you’re a baseball, softball, tennis, or volleyball player, the effects are probably even more pronounced.

Look at the average human these days and this is what you’ll see:

shoulder slump

Head forward, shoulders forward, and hunched spine. None of these are good traits. How does this happen?


Scouts often talk about guys in terms of the “eyeball test.” Basically, this is the scout’s overall impression of the player’s athleticism based on watching how he moves. Guys with smooth, powerful mechanics like Ken Griffey Jr. pass the eyeball test with flying colors, while guys with disjointed, weak mechanics fail it. But what’s behind this eyeball test? Everybody knows what to look for in an athlete, even if they can’t really explain it. You can just look at somebody and know if they’re a good athlete or not. I believe this can all be traced back to our days as cavemen. Hear me out. (more…)

As anyone who has been to a Pro Day or a professional tryout will tell you, the first thing on the agenda is always sprinting. In football, it’s the 40 yard dash. In baseball, it’s the 60. For a lot of guys, this first test will make or break their chances of making whatever team it is they’re trying out for. If you’re running your sprints at a college showcase or combine, this is your first chance to impress the college coaches in attendance, and also your first chance to make them ignore you the rest of the day.


Nearly all of the programs I write incorporate med ball throws.  During the “preseason” phase of training, 100% of them do. One of the first things I teach the athletes I train is how to properly execute these throws. Some people can do them right off the bat with no problem, but most untrained athletes need at least some coaching. The problem I see most often in untrained athletes is the tendency to try to do everything “all at once”. What I mean by this is that they have a difficult time creating torque and utilizing the stretch-shortening cycle in their throws because there’s no separation between upper body and lower body movements. (more…)

“Posterior chain” training is getting a lot of hype these days, and for good reason. Building a strong, powerful posterior chain will improve athletic ability dramatically by allowing you to run faster, jump higher, throw harder and hit farther.

There are other ways to hit baseballs farther, but I don't condone some of them.

There are other ways to hit baseballs farther, but I don’t condone some of them.

What is the posterior chain?

Simply put, it’s the muscles located on the back (posterior) of your body. When talking about sports performance, it typically refers to the lower back, glutes, and hamstrings. (more…)