Advanced Athletics

Advanced Athletics I build foundational programs that work in progression to help you achieve your athletic goals and extend your life as a professional or recreational athlete.

Online Training Programs - One-on-One Coaching - Fitness Apparel Adam Friedman is a certified strength and conditioning coach and the founder of Los Angeles-based Advanced Athletics. Sought after by professional and recreational athletes alike, Adam is known for his “foundation first” philosophy. His system of Intelligent Progression starts where each client is at, no matter their current fitness

level or level of competition, developing a solid foundation from which to build strength and conditioning, to achieve better performance, improved health and longevity. Since starting out in 1995, Friedman has improved the lives of hundreds of clients by incorporating strength and conditioning into their fitness routines, benefiting their muscles, bones, nervous system and mental and overall health. He is committed to his clients’ progress, healing and athletic development, and brings his innate curiosity, a deep knowledge of the body’s systems and an interest in the cutting-edge of technology and science to continuously incorporate new techniques and different forms to his work. Adam has successfully trained and coached clients that include Olympic Gold Medalists in women’s basketball and Paralympics skiing; NBA, WNBA, NFL, NHL, MLB, AVP, WTA, MLS professionals; NBA shooting coaches; various boxing and fighting associations; and A-list entertainers (Oscar, Golden Globe and Grammy winners). Professional volleyball player Gabrielle Reece; WNBA all-star Lisa Leslie; Clark Haggans of the Arizona Cardinals; Arnold Harrison of the Pittsburgh Steelers; Darren Collison of the Indiana Pacers; Austin Croshere of the Golden State Warriors; Kerry Kittles of the New Jersey Nets; Aaron Williams of the Los Angeles Clippers; and Stephani Victor, member of the U.S. Paralympics Ski Team have all turned to Adam for his knowledge, expertise and the effectiveness of his approach. Adam is currently a Gold’s Gym Fitness Institute Expert and is regularly featured in Men’s Fitness, Fitness Magazine, The Huffington Post, and more. He is an advisor to Gabrielle Reece and Laird Hamilton’s XPT Experience and has presented his approach to Intelligent Progression at the participants of the XPT Experience in Malibu, CA. Friedman is Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, Certified Kettlebell Instructor through Strongfirst, Certified Mobility Specialist through Functional Anatomy Seminars. He’s also been a Certified Personal Trainer (CPT) through the American Council on Exercise, a Certified Nutrition Coach through the International Board of Nutrition and Fitness Coaching, and a certified Massage Technician through the California Healing Arts College. He holds a Bachelor of Science in Kinesiology from West Chester University in Pennsylvania.

09/04/2026

Tight Hips? Try this…
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Don’t let age and injuries hold you back.
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Want to stay Athletic for life? ((— Link in Bio🔥
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09/03/2026

Want to stay athletic for life? Start with your ankles.
Your ankle mobility is CRUCIAL for long-term performance and injury prevention. If you can’t pass this simple test, your walking and running mechanics might be off. Here’s how you check:
✔️Get into a 90/90 kneeling stance.
✔️Place your front foot 4 inches from the wall.
✔️Push your knee forward, keeping your heel on the ground. Can you touch the wall? Does your knee cap move smoothly over your middle toe, or does it tilt inward?
✔️If you struggle, it’s a sign of imbalance or limited motion that could mess up your movement patterns and make you more prone to injury.
🔥What to do?
✔️For tightness in the back of your lower leg, try self-massage and calf stretches (straight and bent knee).
✔️If it’s the front of your ankle, add mobilizations to improve flexibility.
✔️Reinforce your range of motion with heel raises.
🔥Why does this matter?
Ankle mobility is key for everything from sprinting to jumping. If you don’t fix these issues, they’ll catch up to you and slow you down.
Get your ankles in check now so you can keep moving smoothly and stay athletic for life. Follow for more tips like this. 💪👟

09/02/2026

Your body can go through the motions while your mind is already waiting for the set to end.

That matters more than most people realize.

During every rep, your brain is processing information about joint position, muscle tension, balance, pressure, and movement. This is part of proprioception—your nervous system’s ability to sense where your body is and control how it moves.

When attention drops, so can movement quality. You may lose position, shorten your range, compensate through another joint, or stop challenging the tissues the exercise was intended to target.

This is especially important with mobility work. Reaching a position isn’t enough. You want to control and own that end range.

The same applies to strength. Moving the weight from A to B isn’t the whole exercise. How you maintain position and produce force matters.

Every rep gives your nervous system another opportunity to practice a movement pattern.

Don’t just finish the exercise. Stay with it.

09/01/2026

When someone tells me their traps are constantly tight, my first thought isn't, "They need to stretch more."

My first question is, why are the traps working so hard in the first place?

In many cases, the upper trapezius is compensating for poor shoulder mechanics.

Reduced thoracic mobility, a forward shoulder position, weak lower trapezius and serratus anterior, or poor scapular control can all force the upper traps to take on a stabilising role they were never designed to perform all day.

The result?

A muscle that feels permanently tight, fatigued, and overworked.

Stretching may provide temporary relief by calming the nervous system, but it rarely addresses the reason the muscle is overloaded.

Long-term improvement comes from restoring normal shoulder mechanics, improving scapular movement, and sharing the workload across the entire shoulder complex.

When the shoulder starts moving the way it was designed to, the upper traps no longer have to do everyone else's job.

08/31/2026

Boost core, shoulder, and lower body strength with Bottoms Up Kettlebell Step-Ups!
Elevate your workout routine while enhancing stabilizing strength and endurance. 💪

As a youngster trainer, I used to feel like like a gangster when I was helping NHL tough guys to have stronger core stab...
08/30/2026

As a youngster trainer, I used to feel like like a gangster when I was helping NHL tough guys to have stronger core stability to crush their opponents on the ice.

08/29/2026

I know you love doing cool stuff in the gym.
You’ve got your tripod set up in the corner, catching those angles for the 'Gram during the quiet hours.
I get it—I’m doing the same thing, posting daily and chasing those likes.
But I need you to hear me out, especially since we’re both not exactly spring chickens anymore.
The truth is, we’ve got to start thinking long-term. It’s easy to get caught up in doing something fancy for the camera, but let’s be real: do you want to risk messing up your body just for a few extra likes?
Think about it—do you really want to lose the ability to hit the gym, all because you wanted to nail that high box jump or that fancy tire flip for your feed?
I doubt it, man.
Look, we’re aging athletes now, and that means being smart about our training has to be priority number one.
I know it’s not as fun, but it’s necessary. We don’t recover like we used to.
One wrong move on a high-risk exercise, and next thing you know, you’re laid up in the physio office wondering why you didn’t just stick to something safer.
I’ve been there—it sucks. And I’m telling you from experience that doing what looks cool isn’t always what’s best for your body. Think about the long game.
You want to still be lifting, running, doing what you love when you’re 50, 60, even 70, right?
So don’t let one flashy moment on social media take that away from you.
Be smart. Train for longevity, not for likes.
Yours Adam.

08/28/2026

How to Quickly Reset Your Breathing & Posture….
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Don’t let age and injuries hold you back.
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Want to stay Athletic for life? ((— Link in Bio🔥
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08/27/2026

Let’s get real about training in your 40s—if you’re not taking recovery seriously, you’re setting yourself up for failure.
I’m not just talking about taking a day off or lying on the couch; I’m talking about proactive, intentional recovery. The kind that keeps you in the game, pain-free, and performing at your best.
Here’s the hard truth: the older you get, the more your muscles resist bouncing back. Your recovery time increases because your body’s natural repair processes slow down.
Collagen production dips, making your connective tissues less pliable. That post-workout soreness you used to shake off in your 20s? Now, it lingers, and if you’re not addressing it, it snowballs into stiffness, pain, and—worst-case scenario—injury.
Why Recovery Tools Are a Game-Changer.
Foam rollers, massage guns, and pressure point therapy aren’t just trendy gym accessories; they’re tools that help you stay ahead of the wear and tear. Let me break it down for you:
Foam Rolling: This isn’t just rolling around for fun—it’s self-myofascial release. It helps reduce muscle adhesions and increases blood flow to the tissues. Think of it as untangling the knots in your body.
Massage Guns: These deliver percussive therapy, which targets deeper muscle layers. It’s like having a personal massage therapist on demand, breaking up scar tissue and relieving tension.
Pressure Point Therapy: Using tools like lacrosse balls to target trigger points can release stubborn areas of tension that restrict your mobility. This isn’t about quick fixes—it’s about restoring optimal movement patterns.
Why It Matters More Now.
At this age, inflammation becomes a silent killer of your progress. Training creates micro-tears in your muscles—necessary for growth—but without proper recovery, those tears become breeding grounds for chronic pain and stiffness.
Recovery tools help accelerate tissue repair by stimulating circulation and flushing out lactic acid.
But let’s be clear: recovery isn’t just about gadgets. It’s also about smarter programming. Skip the back-to-back hard sessions. Incorporate active recovery days—light movement, stretching, or even yoga. Respect your rest as much as you respect your workouts.
My Non-Negotiables
Spend 10 minutes a day on recovery tools—foam roll your quads, release your shoulders with a massage ball, or target your lower back with percussive therapy.
Learn your body’s weak points and address them before they become issues. If your hamstrings are always tight or your shoulders are clicking, that’s your cue.
Recovery isn’t a luxury; it’s the price of longevity. Skipping it now means paying for it in pain later.
You can’t outrun aging, but you can outsmart it. Recovery isn’t a break from training—it’s part of the training.
If you’re serious about staying strong, mobile, and pain-free, start treating it that way.
Yours, Adam.

08/26/2026

Holding your breath during a set does more than make the rep harder.

Physiologically, breath-holding increases intrathoracic pressure and can cause a sharp, temporary rise in blood pressure.

At the same time, an unintentional breath hold can increase tension and turn a controlled movement into something your nervous system treats more like a threat.

For most moderate training, breathing with the movement helps regulate pressure, maintain oxygen delivery, and keep unnecessary tension from taking over.

A simple pattern works well: exhale through the effort, inhale through the controlled lowering phase.

Heavy maximal lifts are different.

A brief, deliberate Valsalva maneuver can increase trunk stiffness and spinal stability when used appropriately.

That’s why I watch breathing alongside form.

When the breath changes unexpectedly, it can be an early sign that the load, coordination, or movement demand is exceeding what you can currently control.

Your breath is part of the rep.

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