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10/01/2026

Explosive lower-body work, loaded strength, single-leg control, rotation.

Different patterns. Different ways to create and control force.

The goal is to build qualities that carry across positions, directions, and speeds.

09/30/2026

The goal here isn’t just to make the posterior chain work harder.

We’re using the hip flexors to help organize the pelvis and control hip position while the posterior chain creates tension.

Better hip control. Better connection through the pelvis and trunk. Better movement through the entire pattern.

Advanced, yes. Random, no.

09/30/2026

Rocky had his raw eggs. I have creatine, pickle juice and lemon. Different eras but same commitment to the routine. And - there’s actually a little science behind this one…

Creatine helps support strength, power, and muscular endurance by increasing phosphocreatine availability in the muscle*. Pickle juice brings sodium and electrolytes into the mix, which can help support hydration and fluid balance around training

So while the combo might look a little unconventional, creatine and pickle juice actually work well together. Lemon adds a nice taste too. Sometimes performance nutrition just needs a little personality…

Check out NOW Foods for high-quality creatine and all of your performance products at nowfoods.com and use code CARMEN for 20% off through the end of the year

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

09/29/2026

Different shapes. Different angles. Different levels.

Strength isn’t just what you can produce from one clean position. It’s what you can access when that position changes.

Create tension. Find control. Still produce movement.

09/24/2026

Rotational development should give the athlete more options.

Can they create separation between the hips and trunk?

Can they control rotation before they have to redirect it?

Can they produce force from different positions, planes, and speeds?

Can they sequence the foot, hip, trunk, and upper body without everything moving at once?

That’s what we’re chasing here.

Different movements. Different constraints. Same intent:

Build more control, more speed, and more usable rotation.

09/22/2026

Train the needs of the athlete.

Here’s what we were looking to get through before our strength work:

Mobile/strong hips.
Body awareness/control.
Accelerated rotation.
The ability to move through multiple planes.
The ability to produce vertical force.

Nothing random. Just checking boxes that matter before we load it.

09/21/2026

Read. React. Reorganize.

No pattern to memorize here. The cue changes, the position changes, and the athlete has to solve it without losing control.

The med ball changes the problem. The athlete still has to find the answer. Point goes up, so does the ball, point goes low so does the ball.

A little chaos. A lot of intent. All before we turn up the speed and force.

Build the options now. Turn up the output next.

Thanks to the legend Jackie Stanczyk for the assist.

09/18/2026

Rotation isn’t an exercise. It’s a strategy.

Accept pressure through the floor.
Let the pelvis move.
Organize the trunk.
Then create and redirect force from it.

Different tools. Different positions. Same idea.

Train the pattern, not just the drill.

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Miami, FL

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