Nico Dandini

Nico Dandini Strength and Conditioning Coach, Personal Trainer (ACE-CPT), Student, Listener, Reader, Jammer Outter, Lover of Nickelback

It is my goal to make 10 million people feel better by the time I die. Through comprehensive strength and conditioning programs, coaching that encourages constant improvement, and advice on how to succeed in a gym, 10 million people will feel better. I am your strength and conditioning coach.

06/04/2026

One summer, I did 11 sessions every Tuesday and Thursday.

Eleven 1-hour sessions.

I thought I could handle it. The money would be good. So I did it.

Partway through the summer, it ran me down. My alarm would go off at 5am, I’d prop up on my elbow and lie there thinking, “Oh man. Here we go.”

It was a lot.

Looking back, there’s no way my later clients got the same session as my earlier ones. I did my best, but when you’re running on empty, your best isn’t good enough.

Here’s what I’ve learned:

6 sessions is the sweet spot. Plenty of coaching and two hours of admin (programs, emails, scheduling, etc.).

8 sessions is a lot, but doable. Especially with a break in the middle of the day.

Anything above 8 is too much. I avoid it when I can.

The only exception is for covering another coach. I’m not going to say no to a teammate if I have the availability and they’re out of options. I’m actually doing 9-10 sessions this Friday for that reason.

Early in your coaching career, long days are inevitable. You gotta take what you can get.

But once you build your roster, set boundaries.

If you don’t, you’ll run yourself into the ground. You’ll start blaming the industry and instead of your schedule. Then, you’ll leave the job you love for one that seems balanced. Only to realize you hate it even more.

Save yourself. Preserve your energy. Stay in the job you love.

05/26/2026

I tell people this story all the time.

In early 2021, Jake walked into the gym with two broken hands.

“Can I still workout?” he asked.

“We’ll figure it out.”

Thankfully, with the help of coaches like Steve Bunker, we put together a workout that required no use of his hands.

Now I get texts like:

“Hey coach, I hurt my left pinky. Think it’s worth working out today?”

“Morning coach, my ankle hurts. Should we skip?”

My thoughts? If someone can workout with two broken hands, we can work around a busted pinky or sore ankle.

If we have one healthy limb, we can find something to do. Something is always better than nothing.

P.S. Shoutout to Jake and the Princeton Tigers for winning the national championship on Memorial Day. What a game!

05/21/2026

But here’s what they can do:

1. Give you mobilizations to help alleviate the pain
2. Build you a program that won’t make it worse

Diagnosis is for medical professionals (doctors, physical therapists, etc.). If the pain hasn’t gotten better after 2 weeks or it keeps you from sleeping, see one.

Your coach handles the training. Your doctor handles the diagnosis.

05/19/2026

It’s not your fault. It’s your shoes.

Most shoes have a cushioned heel. When you’re standing on a cushion, balance becomes a lot harder.

Take your shoes off, grip the floor with your toes, and see if that makes a difference.

05/12/2026

Fumbling through the ladders? Here’s how to master them.

1. Go slow. Lean the pattern before you add speed. Pattern over speed.

2. Say it out loud. Like sounding out a new word, verbalize the pattern as you move. If the pattern is 1-2-Stick, say “1-2-stick, 1-2-stick,” as you go through the ladder.

Ladders take time, so don’t get frustrated. Go slow and prioritize the pattern. The speed will come.

05/07/2026

If you’re making these mistakes with your med ball throws, you’re wasting your time.

1. Throwing it lightly. Med ball throws are supposed to develop power. Throwing it lightly does not. Throw the ball as hard as you can.

2. Not rotating for rotational throws. You’re not a brick with arms. You’re trying to develop rotational power. Finish with your bellybutton facing the wall.

3. Using a heavy ball. If the ball is too heavy, you’re too slow. We’d rather see you fast with a 6lb med ball than slow with a 20lb ball. Our professional athletes use med balls that are 4-8lbs. Are you stronger than a professional athlete? No.

It’s not about making it feel hard. It’s about making it move fast.

Next time you do med ball throws, check yourself.

✅ Are you throwing it as hard as possible?
✅ Are you actually rotating for a rotational throw?
✅ Are you using the right ball?

If you can’t answer yes, fix it. Otherwise, you’re just playing catch with the wall. Not training power.

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15 Manning Ave
Middleton, MA
01949

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