Nicholas Garcia

Internal rotation is the rotation that lets your hip move cleanly under you.

Sit a lot, train only forward and back, and it quietly disappears. You don’t notice until something downstream (the knee, the lower back) starts complaining.

This one strengthens it rather than just stretching it. Light band, knees squeezing, feet off the floor so the hip has to do the work. The setup looks annoying, but every part of it is there for a reason.

Save it and add it to your next lower-body session.

Tight through the hips and groin? Holding a stretch will only get you so far.

Passive stretching, does open up range. But it’s range you can’t always control, and it tends to disappear the moment you’re under fatigue late in a session or a race.

This banded adductor drill is different. The band pulls you into end range, then you rotate and load the tissue actively so you’re not just reaching the range, you’re learning to control it. That’s the range that actually transfers to your stride.

If you’re 35+ and your hips feel locked up no matter how much you stretch, the problem usually isn’t flexibility. It’s that you’ve never trained the range under load.

Add this before your next session and see how different your hips feel.

Save this one for your next mobility day. 👇

Runners here’s how to keep your strength WITHOUT adding more volume.

In your peak running weeks or race lead-up, the last thing you want is extra muscle fatigue from heavy lifting. But you also don’t want to lose the strength you’ve built all season.

The solution? Overcoming isometrics.

Same force output. Minimal fatigue. Zero extra volume.

Here are 3 isometric exercises to swap in during high volume weeks:
1️⃣ Split Squat Isometric (replaces barbell back squat or split squat) → Bar set up under front leg with hooks blocking movement → Drive hard into the bar for 5 seconds → 3–4 reps each side
2️⃣ Seated Calf Raise Isometric (replaces seated calf raise) → Bar resting on legs at the top of a calf raise position → Drive up as hard as you can for 5 seconds → 3–4 reps, maximal effort
3️⃣ Single Leg Standing Calf Raise Isometric (replaces standing calf raise) → Bar on back with hooks set at standing height → Drive up onto one leg for 5 seconds, then switch → 3–4 reps each leg

How to program it: Run on Saturday? Do this Sunday → Tuesday → Thursday 2–3 sets per exercise, 3–4 reps each side
Stay strong. Stay fast. Don’t compromise your race prep.

Lifting every week but not actually getting faster, stronger, or better on the field?

Usually comes down to two things:

1. The program isn’t built for the quality you’re trying to improve. Slow and heavy doesn’t translate to fast and powerful. If you want speed and power, you have to train fast and powerful.

2. The intent isn’t there. Most athletes lift because they know they should, not because they’re actually trying to move the bar with force. That’s where the gains are.

Right block at the right time of year, real intent on every rep, and you’ll see it show up on the field.

DM me if you want help putting a proper program together.

Stop wasting time testing your 1RM - do this instead. 💪

If your goal is to get generally stronger, you don’t need to test every exercise and you don’t need to do it every week.

Here’s what I recommend: Pick 4 key lifts to track:

1 lower body push (e.g. squat)
1 lower body pull (e.g. deadlift)
1 upper body push (e.g. bench/overhead press)
1 upper body pull (e.g. row/pull-up)

Test on Week 1, retest on Week 4 without ever deviating from your program.

Use this formula to estimate your 1 rep max 👇
🧮 Epley Formula: Estimated 1RM = Weight × (1 + Reps ÷ 30)

Example: If you squat 100kg for 8 reps → 100 × (1 + 8/30) = ~127kg estimated 1RM