Cole Russo

Aside from the obvious difference in depth, these are two very different squats. Same pattern, same weight, but completely different intent.

By manipulating variables like tempo and external intent, you change how the movement is expressed and ultimately the stimulus it delivers.

If that’s the case, the best place to start is with a question:
What am I doing and why am I doing it?

POSITION —> PATTERN—> POWER

This is a simple model I learned from EXOS that I still find very useful.

POSITION is about accessing and owning the physical spaces required for a task.

PATTERN is about organization and adaptable solutions. It is the movement behavior that emerges through constraints, task design, and external cues.

POWER is about expression of force and intent layered on top of well-organized positions and patterns. It is more than just output, but the result of clarity, timing, organization.

This model can applied at a macro level for something like blocked periodization or rehab progressions but it can also be applied at a micro level for something like for intra-set or inter-set progressions.

I often consider this when trying to do an exercise with a focus of moving fast.

In the first video, im starting slower to dial in body positions, coordination, and timing of the movement. Then I layer in an external focus to move down fast and return to the starting position as quickly and cleanly as possible. All this happens in the same set.

With all the dogma, trends, gurus, and lack of context in the health and fitness industry, information on breathing is often expressed in a coarse and rigid manner. As in, “this is the way to breathe” (i.e., breathing should only be done through the nose).

If breathing should strictly be done through the nose, why is it also possible to breathe through the mouth?

Perhaps they are just different and both useful. Each offers advantages and disadvantages. However, from a therapeutic perspective, people tend to benefit more from nasal breathing.

Nasal Breathing helps down regulate the nervous system and provides warm/humidified/clean air to the lungs. But this is challenging for many due to malpositioning of the tongue or narrow air passages in the nasopharynx (see for great content on this).

Mouth breathing has less resistance and allows large quantities of air to be exhaled or inhaled. The air passage is shorter and larger, allowing deeper breathing and large volumes of air to circulate. This could be useful in circumstances of intense physical activity; a singer or musician playing a wind instrument that needs to get air in quickly; when trying to promote a maximal exhalation strategy. The mouth can also be used to occlude airflow by manipulating the lips/tongue/palate, which affects the respiratory volume and pressure between the thoracic and abdominal cavity.

The important takeaway is that breathing through the mouth versus the nose is context dependent. With training, it is probably best to maintain nasal breathing for as long as possible and then use mouth breathing as a strategy in certain circumstances of intense physical activity or to affect internal pressure.

Flow state 🤙

When trying to gain end-range shoulder ER, it is important to distinguish between depression of the entire shoulder complex versus relative motion of the humerus

The first picture you can see where the lats are “cranking down”. The second picture is a better position to use lower traps and rotator cuff.

That being said, the lats are a major part of actually throwing and should still be trained. Everything is context.

Awesome day! Thanks to everyone for coming out!

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Yesterday’s post on box jump set-up displayed the optimal loading position from a side view. Today we will look at optimal stance width from the front view and how it might affect box jump performance.
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As a general rule of thumb, the feet should be should be shoulder width.
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On the left, the stance width is too narrow. This is a less stable position, and therefore less powerful position. It is more difficult to get into a good loading position with optimal load sharing between the ankle, knee, and hip (refer to yesterday’s post).
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In the middle, the stance width is too wide. This position is often accompanied by some degree of ankle pronation / knee valgus / hip internal rotation (knees caving in), which will limit the ability of the ankle, knee, and hip to express optimal force into triple extension.
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On the right, the stance width is more in-line with the shoulders. This is the most stable position and most powerful position for maximizing vertical force.
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Content, copy and demonstration by

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This week’s infographic series will be focused on the Box Jump. This is a plyometric exercise we use for power development. With plyometric progressions, we will typically progress from lowest level of eccentric stress to highest level of eccentric stress. This is a great beginner variation because the box takes out the impact force of landing (eccentric stress), while teaching the athlete how to express force in to the ground.
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Technique-wise, the bottom position of your jump is the loading position of your ankle, knee, and hip (triple flexion). It is best to try and get equal load sharing of the ankle, knee, and hip for maximal power.
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On the left, there is too much load with the ankles and knees. There is less hip involvement and a greater forward weight shift. You will often see someone knee tuck on to the box with this type of loading position.
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In the middle image, there is too much hip load and not enough use of the ankles and knees. You will often see a greater weight shift backwards and a rocking motion with the jump in this scenario.
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On the right, there is more equal load sharing of the ankle, knee, and hip. The weight is more balanced, allowing the ability to work down into the ground so that true vertical force can be expressed into triple extension.
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Content, copy and demonstration by .

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We're on to Day 4 of reverse lunge material. Today we'll cover our three most commonly used progressions.
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On the left, demonstrated a DB Goblet Reverse Lunge. This is our most common beginner variation, which we'll commonly program for sets of 8-12. The anterior load allows Cole to keep his ribcage in a good position throughout the movement.
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When the grip becomes the limiting factor, we'll progress to a 2 KB Reverse Lunge. The weight is held in a racked position, which puts his ribcage in the same good position as a DB Goblet grip but allows him to hold a heavier weight. The sets and reps remain very similar to a DB Goblet.
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On the right, Cole demonstrates a SSB Reverse Lunge. Using the safety bar, this puts Cole's hands in a similar position to a DB Goblet or 2KB but slightly lower. The bar allows for significantly more weight, and, unlike the 2 KB racked position, has a very easy set-up and re-rack.
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Author's note: We also use a front-squat grip with a straight barbell. However, this position is often trickier for people to manage than a SSB. We use that far more often now that we have the 45lb Transformer Bar.
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Copy by OJ aka .

This is a better shoulder position (reflective of PNF diagonals) that allows scapulothoracic harmony, therefore more effective and coordinated thoracic rotation and potential for greater power. Plus, give a follow. When he isn’t a fitness model he is one of our coaches at CSP. If there’s 3 things you gotta know about him: freak athlete, enjoys road soda, elite level feel. with
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The Rotational Med Ball Shot Put is one of our favorite power exercises.
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We often see athletes struggle with proper hand position at the setup.
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On the left, demonstrates a position where his front hand is blocking his ability to throw the med ball.
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On the right, demonstrates the proper way, where the front hand is acting like a guide hand when shooting a basketball: it's firmly on the ball, but not getting in the way of his ability to create rotational power.
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Interested in learning more about how we program for rotational power? You'll want to catch Kyle's upcoming CSP Fall Seminar presentation, Simplifying Coaching Cues for High-Speed Movements.
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Registration details and additional presentation info at link in bio.