Sirens & Titans Fitness

How good could you be? I don’t want my athletes and clients to look back and wonder how good they could have been. To figure that out you have to be willing to fail. This is when a dose of arrogance may come in handy. Change the conversation going on in your head and make the leap. It is what gives you goose bumps. We all need some of this. #nofail #howgreatcanyoube #strengthcoach#athleticexcellence #truthinfitness

I have been experimenting with ankle weights on the #versaclimberworkout I like it better than a vest as it puts the weight right to my legs. It is hard to sprint much over 280 pace as they start to bounce around. This was a minute tempo at 175 and 3 min over 200. Today I did 5 x 3 minute efforts with the ankle weights at an average pace of 200 tempo x 280 sprint. My best total for the three was 729. I have been building a great base of fitness in my legs as I am inspired by #Nancy 21:45 mile. I am back on track for sub 21 mile. #versaclimberworkout #versaclimbermilerecord #strengthcoach#athleticexcellence #programdesign#bersaclimberwithankleweights#tiredlegs #hiitworkout #verticalmile

Weakness are where there is opportunity in an athlete. If a coach can figure out how to incrementally add gains then the overall performance is changed significantly. The difference between the GOAT and everyone else at the highest level is typically less than 2 percent. However capturing that difference is where all the long hours of training and good coaching come into play. Capture the elusive 2 percent and you can also be the GOAT. #goat#twopercentrule #truthinfitness#athleticexcellence #greatcoachingmatters #strengthcoach

Just opened the best gift on Xmas. Las tres putas! It makes me happy I can get out on my bike and hammer a few climbs. Hope you are all enjoying your Holiday!!#thegiftifhealth #merrychristmas #healthiswealth #thethreebitches #strengthcoach #stayingstrong

Wishing everyone a wonderful Christmas and Holiday season. Be thankful for the greatest gift of all, health and great relationships with other people. We cannot wrap those things in a box! #greathealth #greatrelationships #love #truthinfitness #athleticexcellence #truemeaningofchristmas #truemeaningoftheholidays

RDLs. I really like this exercise for hamstrings and glutes and knee health. You need to pay attention to the proper execution or you can injure your lower back. However if you focus on shoulders back at the start and squeezing glutes at the low point it is a great exercise and will help with all explosive lower body movements. Think of hamstrings like a spring for forward motion and jumping. I also tell clients to visualize opening a door with their butt. This will get you them to drive hips back and up. #rdls #glutesandhammies #strengthtraining #kneehealth #truthinfitness #hammies#jumps #strengthcoach

It is very sad to hear the news of Roy Wallack passing. He was a ball of energy and would try anything. We worked together on the book Maximum Overload for Cy...clists. We connected as I contributed to a number of his projects before we co authored this book. The only consolation is that he died doing what he loved. He wrote the book Bike to 100. Roy accomplished that as he lived a life of someone who did bike to 100. Sending condolences to all his family and friends. His smile and energy will be sorely missed. See more

I have knee issues , but lately have been trying to add more squatting in addition to my deadlifts. I am a big believer in getting weight on the bar. There are a lot of different tools to accomplish this in my center. Sometimes the route is not direct. Every exercise has its place in a workout. The safety bar is less intimidating than a traditional back squat with a barbell. The squat is a truly total body lift and should be a part of any lower body program. It has been fun to see my lifts improve using the safety bar. #squatober #squats #safetybarsquats #strengthtraining #strengthcoach#truthinfitness#strength #tools#solvingproblems

I know this shutdown etc has hurt a lot of people. I was chatting with my high school friend #stevepoltz about opportunities he is creating in the music business. Remember this quote as a reminder that your mind is free to go anywhere. Look at the obstacles at this time not as a burden, but as an opportunity to improve yourself on multiple fronts. Intellectually, emotionally, physically. The mental strength gained today will come in handy down the road. #allwaysasilverlining #truthinfitness#mentaltoughness #strengthcoach#takeresponsibilityforyourlife #athleticexcellence #freedom #stevepoltz #musicbusiness

Some serious speed for 30 seconds. The great thing is there is not impact at this speed that would beat you up. It is one of the great advantages of the Versaclimber. He was over a 400 foot pace. Lots of fast twitch muscle on display here. #speed#versaclimber#30secondsofpain #hiit#mattlurie#fasttwitch #sprints#strengthcoach

With iso inertial the issue can sometimes be stability in some exercises. Especially unilateral exercises for max power on the #versapulley Utilizing a staggered stance really helps. In this exercise I can get great load on each leg. This helps to allow the less dominant leg to get a big power load at a high velocity. You can accomplish this in a number of vectors. #unilateralpower #isoinertial#versapulley#hippower #truthinfitness #athleticpower

Social media has a tendency to turn things, especially strength training, into a bag of tricks. Do the work, understand the process, pay attention to the basics and you will get results for your clients. Sometimes it is not that glamorous. Find your own rhythm and style and be yourself. Your clients will appreciate the honesty. #yourstyle #thebasics #truthinfitness #strengthcoach#lifecoach #notricks#dothework #honesty

I love this exercise close grip. It is easy on the shoulders if done correctly. I also like it because it engages my biceps without having to do a separate bicep exercise which saves time in my workouts. The problem is if you let the humerus slide forward in order to pull the handle down. If you really engage your Lats it is difficult to get past the upper chest on the way down. I will change the handle depending on what part of the back I want to engage. #bigback #lats #biceps #shoulderhealth #truthinfitness #strengthcoach#resilience

Often you see this exercise executed incorrectly. People will tell me they are not feeling their abs. This exercise is an anti extension exercise. The problem is you can stop extension by allowing the spine to carry the load and not the abdominal muscles. I always start with a short distance of movement and make sure that the athlete recognizes that the wheel rolls back because the abdominal wall is contracting your abdominal muscles. This actually unweights the wheel an...d it easily rolls back. People will incorrectly pull with their hips to roll the wheel backwards. So visualize a thread attached to your mid back and that thread is pulling you up to the ceiling. At the end of the roll back your abdominal wall is fully contracted. You will feel it if you are doing it correctly. Start with a short distance and little by little add distance. As you learn slower and shorter is better. #abwheel #abwheelworkout #doitright #dynamicabdominals #sixpackworkout #eightpackabs #strengthcoach #truthinfitness #athleticperformance #athletictraining See more