The Well

Attention Palo Alto Parents! 📣

Are you looking for a way to help your young athlete improve their performance while staying safe and injury-free?

Starting Tuesday, April 14th, I am hosting a 7-week Youth Strength Training Fundamentals clinic at Performance Gaines. We focus on small-group training (only 4–8 athletes per session) to ensure every student gets the attention they need to master the basics.

Why Strength?
Our program is built on three pillars:
1️⃣ Foundation for Performance: Prerequisites for speed and agility.
2️⃣ Resilience: Mitigating the risks of overuse through varied movement.
3️⃣ Long-Term Development: Fostering a lifelong commitment to fitness—without the burnout.

Details at a glance:

When: Tuesdays, 4:30–5:30 PM (Starts April 14)

Where: PerformanceGaines, 3788 Fabian Way, Palo Alto

Coach: Sam Abrams

Investment: $490 for the full 7-week course

Space is very limited to maintain our small group size!

Enroll here: 👉 https://www.performancegaines.com/youth-strength-training-fundamentals

I'll be coaching a small group program for kids at Performance Gaines starting October 21. We will use play and specially selected exercises to help kids develop well-rounded athleticism and prepare them for more demanding strength training. Learn more here: https://www.performancegaines.com/weight-room-fundamentals

Youth Weight Room Fundamentals brought to you by Coach Sam Abrams! @thewell.training Beginning October 21. DM us or email to get a spot for your athlete. Spots are limited to 8 athletes

This is me at Performance Gaines helping Warren get organized over his left foot. “Organized” means applying force into the ground through the “foot tripod,” which consists of the big toe knuckle, little toe knuckle, and heel. (Slide 2) For Warren, finding these points helped him engage his glutes and posterior chain.

📸:

People sometimes ask me what they should do for cardio. This is the most streamlined way I can answer that question for people looking to improve their overall fitness and who don’t have a specific event to prepare for. Follow these guidelines and you will be doing your cardio better than all of your friends.

I just wrapped up the “Human Matrix” seminar from

The seminar presented a model of human movement based on fluid dynamics. It elegantly links skeletal shape to range of motion and performance, which means both “corrective” exercises and strength training reflect exactly what your body needs.

Here I’m doing three things:

1. Single arm lat pull-down under the watchful eye of Zac. It looks rather pedestrian, but the spine and rib position, seat height, and ground contact points are chosen to achieve particular outcomes.

2. Ramp goblet squat. I’m super vertical, which reflects my ability to expand posterior pelvic inlets. I don’t need more of this.

3. Frog breath with elevated uppers. Down force from knees and elbows drives internal rotation. Elevation puts more weight, compression, and internal rotation demands on my lower body. Since I’m starting from a relatively externally rotated position, this is a good position form folks that don’t have much internal rotation.

Baby stuff and kettlebells.

The mat work is directly related to the swings in the background. I’m coaching through a 3-4.5 month uprighting sequence, which represents our earliest efforts to get off the ground. We are working on maintaining alignment and stability. The swing is similar in that the body moves from a face-down position to a more upright position. The swing, however, trains power and power endurance. It assumes efficient stability and alignment.

Hmmmm....where have I heard this before?

Unfortunately we will not be able to run bootcamp this Saturday. Stay tuned for 2020 dates.