Vigor Ground Fitness and Performance

Programming and coaching is helping clients get from point A (where they are) to point B (where they want to be).

And doing that by reverse engineering.

The thing is that it’s not just a science but also an art. You absolutely have to understand how to create the adaptations and organize the training days, weeks, and months, so that you get there; while also taking into account lifestyle, skill training, practices, travel, life, school (if they’re high school or college), etc.

Then there’s the other part, which is the mindset and behavior change aspect of it along with the environment. The most important piece is to make sure the client/athlete keeps showing up consistently, because without that, it won’t matter how great your program is.

Most of the time you’ll see snippets of things online. An exercise, a training day, a conversation, etc, but it’s far from telling the whole story or seeing the whole picture.

It’s why if you’re watching it’s good to get curious rather than judge. Ask questions, or ask for more resources to understand better. Don’t just talk s@*t to feel like you’re better.

I do my best to share through all type of avenues and give away what I do with athletes and gen pop. But it’s impossible to give every nuance. I appreciate when people ask and don’t assume. That way you can learn and get better rather than be a smart ass.

After 22 years coaching I still learn every day, from reading to watching videos and courses, attending live events, asking questions to coaches I respect, buying their products, getting around great minds.

To each one’s own but you won’t find me sh****ng on other people stuff because I don’t believe there’s much benefit to it, and it can become a magnet 🧲

This post was meant to be about programming but also about how you consume AND share information and wisdom.

Let me know if you’d like to see more of my training of athletes and clients as I have 10’000s of videos since it’s what I’ve done literally every day for 22 years - Coach.

Upper Body Relative Strength Challenge

This exercise is not usually a part of my training (at least not the banded part, I do the legless rope climbs). I do it as a test every year to see if I can still do it as far as a marker or upper body relative strength.

I’d be fine with up and down once but can still do it twice on a fresh day. The added band tension makes this, well, very spicy lol

If you’re in the mood for testing your relative upper body strength, have a go at it.

6 Exercises To Improve Hip Internal Rotation

Most people don't have great, or even good, hip internal rotation. With age people lose even more of it because most folks just don't train it.

Between improving movement and creating "training windows" with mobility drills, then using activation drills, to reinforce, and finally strength training exercises to build neural control and tissue in those areas.

I share 6 exercises we use a lot at to help people improve, and strengthen, their hip internal rotation.

Coaching Skill ▶️ “Coach, But Not Too Much”

When I was a young coach, I felt like I needed to cue a lot to help someone move better.

For a couple of reasons. Too seem smart. And actually thinking that improved movement more.

With mistakes and learning came wisdom realizing that less is better. Or should I say, less of the right cues at the right time, is better.

Too many cues just overwhelm the client.

And also, let them do it wrong first. Let them self organize. Let them learn through repetition. People are capable.

After a couple of reps, use the best cue that helps them move better. 1-2 ideally. Sometimes more, sure, but mostly less.

It’s what I love about coaching, we can all always get better. The coaching skill will continue to go up in stock ⬆️

Be curios, learn, apply, keep getting better.

5 Kettlebell Combo Moves You Have To Try

These combo moves are challenging and fun.

While structure, progressive overload, consistency (and following programs through) are very important.

So is exploring, having mini challenges, having fun and looking forward to things.

Coaching would always include exploring exercises, finding fun challenges, and making training be something to look forward to it.

Isn’t that something that’s one of the most important factors too? 🤔

Try This Unique DB Shoulder Raise Variation

If you want to spice up your shoulder training with an assistance exercise that will light up the shoulders, try this one out.

I’ll use this one in the 12-15 rep range or 30-40 seconds (we’ve done this one in small group setting too) for 3-4 sets.

Bonus, abs come along for the ride!

Enjoy.

Semi-Private Personal Training Session at

Lorrissa is doing one of her full body strength and performance sessions and getting a little better every session and every week which has stacked up to big improvements.

She’s staggered trap bar deadlifting 235 lbs for 4 reps per side!

Here’s the big rocks of the session (no warm ups or conditioning shown) 👇🏼

▶️ Staggered Trap Bar DL
▶️ Box Jump

▶️ DB Step Ups
▶️ Incline DB Bench Press

▶️ Seated Hamstring Curls
▶️ Bench Supported DB Posterior Fly

Lorrissa is a CEO, has a crazy schedule, 4 kids, and makes time to invest in her health, performance, energy, physical and mental health.

The mindset is never peak, keep working on yourself and getting better!

Don’t get stuck in the cup-de-sac of the “karmic loop”

When a negative event happens your life and you drop into the proverbial “pit”….theres a lesson to be learned there.

Many times people don’t learn the lesson, blame someone else or point fingers, don’t have agency, and with time things get better. But without the lesson and changing the behavior, the event tends to repeat itself.

This is the cul-de-sac and karmic loop I talk about.

If you learn the lesson, take responsibility, haven agency and take action on what you learned, you’ll get to the next level.

With the next level, your old challenges are not hard anymore, because you’ve now earned better challenges :)

And that is how life continue to go.

Have challenging things happen, learn from them, take action and overcome them, build a new identity, and face new, better challenges.

Or don’t and get stuck in the cul-de-sac repeating the same mistakes.

This is a clip from the I did quite a while ago.

Semi-Private Personal Training at

Since I wasn’t mic’d up here I decided to give some insight on an hour of my semi private personal training coaching Tim, Rose, Jacob, and Scott here in these videos.

Some of the coaching skills being used here are:

✔️ Demonstrating clearly and often
✔️ Mastering external/internal cues (external are used much more often in client sessions)
✔️ PAF (Position. Action. Feel. ▶️ Breaking that down for an exercise for a client)
✔️ “Do this, not this, THIS” communication
✔️ The Power of 3 (say the name, touch (permission based), give praise)
✔️ Giving technical (what), mindful (how), and sensory (why) coaching (integrated coaching approach)
✔️ Shinning a light on wins within a session (the goal is at least 3)

These are real sessions, real people, real coaching, at a real results based gym that has coached over 4,000 people in 18-years.

I like content creation but I’m even more of a fan of documentation of doing things. Real things. Imperfect things. How they really are, not just how they’re produced with a 100-takes (sure that has its place too in certain contexts).

True coaching is a science and an art. At we take the craft very seriously, but we don’t take ourselves too seriously.

What Are Aerobic Plyometrics?

In standard plyometrics, the goal is maximal effort: jumping as high or far as possible with long recovery periods to train explosive speed and power.

In aerobic plyometrics, the parameters change:

▶️ Submaximal Intensity: Jumps are performed at submaximal effort (around 60–75% of max power) rather than 100% effort.

▶️ Rhythmic & Fluid Ex*****on: Movements focus on low ground contact times, elasticity, & maintaining a smooth rhythm.

▶️ Controlled Heart Rate & Intervals: The exercise is structured as low-intensity interval training, keeping the heart rate in an aerobic zone (typically 130–150 bpm) or utilizing short, repeated sets (e.g., 8–15 submaximal jumps per set over a 3–12 minute work block with short rests).

Why are they important?

1. Elastic Energy and Tendon Resilience
2. Injury Prevention During Seasonal Transitions
3. Targeted Aerobic Capacity in Fast-Twitch Fibers
4. Low-Fatigue Dynamic Conditioning

Some of the common mistake when it comes to aerobic plyometrics are:

1️⃣ Not doing them at all (most people don’t do these at all).
2️⃣ Making the intensity of jumps too high rather than lower intensity.
3️⃣ Doing too much too fast (have a longer runway).

To hear mode details watch the video and follow us to discover more insights on how to do and NOT to do conditioning.