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Vigor Ground Fitness and Performance

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Renton, WA
Vigor Ground Fitness and Performance

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Seattle's most results driven training facility, backed by real world results!
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10/30/2026

Competing is healthy. It drives performance. It helps challenge the other person to bring out their best.

It’s fun too.

Like I say for coaching, I take my craft very seriously, but I don’t take myself too seriously.

Same goes for training. Create an environment where there competition, the required effort, but an ingredient of fun too (s@*t taking falls into this category too 😉)

One of the late off season training sessions with the guys doing sprint work and competing.

10/30/2026

You wouldn’t go to the gym without tracking your reps, weights and making sure you’re improving over time.

When it comes to speed, power, vertical and performance overall, it happens all the time.

We’re making sure that doesn’t happen with our hardware and software and in this case the Smart Speed that I’m integrating into my full body training session.

Here’s 3 reasons to implement this:

1️⃣ Find out where your performance is actually at and see if you’re improving.
2️⃣ Get feedback to adjust your training.
3️⃣ Compete! Against yourself and others (this always drives performance).

Just using it so far has been so dope to get feedback and compete to create better sessions!

10/22/2026

I can get 25-30 chin ups on a day I’m fresh.

Sets of 7-8 of these were kicking my ass last time I was training in the Kitchen with Ben Bruno

This popped up in my memories and so unplugged it into my next training block.

I’m pretty sure that’s an 8 lb Dynaball and because of the long lever it whooped my ass!

Try it out and blame Ben 😂

10/20/2026

Squats Are Mandatory But A Specific Squat Isn’t

At we have a plethora (yes I said that lol) of different barbells that you can squat with (regular front/back squat, safety bar, Duffalo bar, Zercher bar, Bamboo bar, trap bar, etc..) that we can adjust the squat for different clients.

Then we also have a number of machines that are great for training strength and building muscle in the squat pattern that may be a better fit for clients.

Hack Squat
Belt Squat
Pendulum Squat
Smith Machine Squat
Rogers Pendulum Squat

That doesn’t even touch on the single leg variations (which is a video for another day).

But the key is finding the right variation for the client based on their training history, injury history, preferences, and goals.

There’s people that start with machines that have a desire to eventually back squat, and if that’s the case we work on getting them there.

Some people love BB back squats and they do them well so we can program them.

Most of our clients start with more joint friendly variations of squats and challenge themselves, progress, and get the results they want without ever touching a back squat.

Neither is right or wrong, there’s the results and the experience that matter most.

We’ll keep investing is speciality equipment when it makes sense to best help our clients get the best results.

While the machines are tools, when you know how to use them and program, adjust, coach, and help support clients to be consistent with their programs.

10/19/2026

This is from a workshop with at from years ago and something we use often in warm up with athletes, general population, youth.

We wouldn’t start some clients here and it’s important to know how to regress this and make it more controlled at first.

The reactive component is great for developing shoulder stability, core stability, self organization and coordination, etc. Things that many people stop doing and as you already know; if you don’t use it you lose it.

It’s also fun, and it’s rare that we do this drill and it doesn’t put a smile on clients faces.

We make it a drill we do for 15-20 seconds and then switch partners (if it’s a group setting), doing for 2-3 sets.

If you don’t follow Vernon, make sure you do, and if you have an opportunity to attend his talks or workshops, jump on it!

10/19/2026

Metabolism isn’t just about burning calories or losing weight, it’s the fundamental process that separates the living from the dead.

has been talking about Metabolism and Metabolic Health for a long time, and thankfully it’s become a lot more of a spotlight of importance.

Statistically there’s still a majority of people in this country that do not put focus and emphasis on metabolic health. Even people that go to the gym and only stick to building muscle need to pay attention to this part if they want to have long term health.

Metabolism….

1️⃣ The Difference Between Living & Dead
A co**se has the exact same biology, cells, and organs as you do. The only thing separating a living human from a co**se is the continuous transfer and utilization of energy, and that energy transfer is your metabolism.

2️⃣ Your Body’s Ultimate Adaptation Engine
Metabolism isn’t static; it’s constantly sensing your environment and responding to stress through cellular communication pathways. It directs energy precisely where your body needs it to survive and adapt.

3️⃣ What “Fitness” Really Means
Fitness is simply imposing a specific environmental stressor on your cells and forcing your metabolism to adapt. When you train your metabolic health, you enhance your body’s ability to handle stress, recover, and perform.

4️⃣ The Foundation of Everything
Viewed through this lens, metabolic health isn’t just one piece of the puzzle, it is the foundation of all health, wellness, longevity, and performance.

10/15/2026

Coaching Strength Camp BTS

This is our Strength Camp small group for guys and jumped in to coach as I love it.

While these are just snippets, the key is to see how many demonstrations and coaching moments there are in a short period of time.

It would bore you to show the whole thing but if you’d like to see a full session live with 3 cameras I actually did that and recorded it for our Super Coach Mentorship.

I adhere to the rule of thumb ”ABC Squared”

ABC - Always Be Coaching
- Always Be Connecting

Coach like you want to be there, care, bring energy, engagement, connection, challenge them, shine a light on great work and the wins (specifically), bring it in and leave on a high note (story).

This my 22nd year of coaching and every session whether semi private, small group, large group, is an opportunity to help someone get better (leave them better than I found them!).

What an honor it is to be called “Coach.” 🙏🏽

Take the craft very very seriously, just don’t take yourself too seriously.

10/15/2026

The path to excellence is consistency.

And the path to consistency is a situation that sets up consistency.

While I believe hard work is the price of admission and a prerequisite for success, I’ve learned and realized that to be able to show up consistently and at a high standard, you can’t just white knuckle your way through.

The situations you put yourself in are critical.

Find the people and places that bring out your best. Your environment dictates what you think, feel, and do far more than you realize.

A situation is quite literally everything and everyone around you.

When I was younger I put myself in a lot of situations which led to bad decisions, behavior, crime, and things I was not proud of.

Thankfully with pain and awareness I was able to see that I needed to make drastic changes in my situation. To be able to keep playing 🏀, get an education, and change my situation, I went to college in the US (far from a smooth story).

When I got to the US, I decided to go all in on surrounding myself with people I aspired to be like in the industry. I went to their internships, masterminds and mentorship’s, consumed their products, and got coached by them (investing time, many times money I didn’t have, and focus and energy).

It’s the best thing I could have ever done.

While you can’t fully control every situation, there is a lot you CAN control and many environments and people you can remove yourself from, and environments and people you can move yourself toward.

It changed my life and it can change yours. Like I said, you won’t be absolved of the hard work you have to consistently put in, but it’s a lot easier to put in that hard work when surrounded by the right people and the right places, who s guide, support, and challenge you every step of the way.

If you’re a coach and you want that type of environment, there’s none better than the Vigor Ground Fitness and Business Summit 2026!

10/05/2026

Squat Warm Up Flow

For when I need to warm up thoroughly but don’t have a lot of time I’ll go through something like this and put 4-5 mins on the timer, followed by movement drills, and then get into my session.

These types of flows are also the kind I’ll do for 3-5 minutes if I’ve been sitting and working a bunch and just want to get my body moving.

It has multiples uses but here I was going to have a squat session after (older video).

Address

332 Burnett Avenue S
Renton, WA
98057

Opening Hours

Monday	6am - 8pm
Tuesday	5am - 8pm
Wednesday	5am - 8pm
Thursday	5am - 9pm
Friday	5am - 9pm
Saturday	8am - 12pm
Sunday	7am - 8pm

Telephone

+14252765721

Website

http://www.vigorgroundfitness.com/

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