Total Performance Factory

10/06/2026

09/27/2026

Putting the word “functional” in front of the word “strength” is a silly thing to do.

I’m not sure if trainers use it to make people think they were meticulously thoughtful in their program design, but it’s actually pretty simple.

Get stronger at:

Squat
Bench press
Overhead press
Chin-ups
Deadlift
Bent-over row

Add some KB swings and DB snatches to reinforce the hip hinge and develop explosive hip extension. These movements also help build toward more advanced movements like the barbell clean.

Sprinkle in some lateral movement:

Skaters
Lateral lunges

Walking lunges are nice too!

There you have it.

A simple, complete foundation for getting stronger, producing more force, absorbing force, and building a more capable athlete.

No need to call it “functional strength.”

It’s just strength training.

09/24/2026

When should kids start lifting weights?
I think sometimes we're asking the wrong question.
Instead of asking, “How old should a kid be before they start lifting weights?” maybe the better question is, “What kind of training is appropriate for them right now?”
How to hold the bar. How to control it. How to listen to coaching. How to repeat a movement correctly.
It's also never too early to put kids in an environment where they can start developing healthy habits.
They can learn that exercise is a normal part of life. They can learn consistency, how to take care of their bodies, how to work toward something, and how to become comfortable in a gym.
As kids get older and become more competent, the resistance can progress with them. A broomstick can become a light dumbbell. A light dumbbell can become a heavier dumbbell. Eventually, a barbell may become appropriate.
There doesn't have to be one magic age when strength training suddenly becomes okay.
The goal when they're young isn't to see how strong we can make them. It's to teach them how to train, help them develop healthy habits, and give them skills we can continue building on as they grow.

09/23/2026

Stop turning every exercise into conditioning. Heavy strength work needs rest. Power needs rest. Speed needs rest. Conditioning needs fatigue. Those aren't the same training goal. Your workout doesn't have to leave you laying on the floor to have been productive.

09/22/2026

Serious athletes train all year round.

09/22/2026

Stronger every day!

09/21/2026

Strength + power = speed

07/20/2026

🚀

07/20/2026

There's not a whole lot of mystery when it comes to improving performance. Build strength. Maintain healthy mobility. Then apply it with speed, power, and purpose.

07/19/2026

Get it girl! 💪🏻