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.

06/10/2026

A lot of people think lifting weights is what causes back problems.

In reality, the body adapts to the demands placed upon it.

When we stop challenging the muscles of the hips, core, and posterior chain, we gradually lose strength, coordination, and the ability to transfer force efficiently through the body.

Over time, simple tasks like lifting a suitcase, carrying shopping bags, or picking up a grandchild can feel harder than they should.

That's why movements like the deadlift are so valuable.

They teach the body how to hinge, brace, and produce force through the hips while keeping the spine supported.

The goal isn't to deadlift massive weights.

The goal is to maintain the strength and movement patterns that keep you capable, resilient, and independent for decades to come.

Train the movement today so your body can handle life tomorrow.

06/09/2026

Become more explosive.🔥

Closing your eyes during your movement practice can help you better rely on feeling your way through space, deepening yo...
06/07/2026

Closing your eyes during your movement practice can help you better rely on feeling your way through space, deepening your mind-body connection, and adding a meditative element as you let go of your dependence on eyesight.
myofascialstretching

06/06/2026

If you cannot own rep one you do not own the set.

Most people think breakdown happens mid set under fatigue. In reality it starts before the bar leaves the floor.

When pelvic control is lost from years of sitting and poor standing mechanics the body defaults into posterior or anterior tilt. That removes the ability to stack rib cage over pelvis. Once that alignment is gone force can no longer travel cleanly through hips into the bar.

So the spine moves first. Not the hips. Not the lats. The spine.

That is not a strength problem. That is a sequencing problem.

Before the pull the goal is simple. Restore position and create tension. Dowel hinge work teaches stacked alignment. Breath controlled hinge holds teach posterior chain engagement without spinal motion.

Then at the bar you do not lift. You create force into the ground while pulling yourself into position. Lats engage to anchor the rib cage. Core locks to prevent early flexion. Hips become the driver not the passenger.

If rep one is inefficient the entire set becomes compensation under fatigue.

Rep one sets the pattern. The rest of the set just repeats it.

06/05/2026

If you're an aging athlete like me in your 40s or more, you should definitely try the Teacup Exercise.
Here’s why: it keeps your wrist, elbow, and shoulder working together smoothly—crucial for maintaining strength and avoiding injury as we get older.
It’s a must to keep moving strong and pain-free!

06/04/2026

From a clinical standpoint, chronic “tight traps” are usually a compensation pattern not a flexibility issue.

Forward head posture and rounded shoulders shift the scapula into protraction and anterior tilt.

In that position, the upper trapezius becomes a constant stabiliser just to keep the shoulder girdle from collapsing forward.

That is why it feels tight, it is over-recruited not short.

Underneath that the real dysfunction is usually a combination of inhibited lower trapezius and serratus anterior poor upward rotation and scapular control plus shortened pec minor pulling the shoulder into a forward internally rotated position.

So the upper traps never get to turn off. They are doing postural work all day then gym work on top of it.

Stretching gives temporary nervous system relief but it does not restore scapular mechanics.

To actually change it you need to restore thoracic extension reduce anterior shoulder pull and reintroduce lower trap and posterior chain activation so load is shared again across the shoulder complex.

Fix the mechanics and the tightness stops being necessary.

06/03/2026

Getting under a table to join your kid’s game sounds simple, but biologically it’s a full system check, hips flexing, spine controlling load, ribs stacking over pelvis, nervous system coordinating balance and pressure.

When that coordination breaks down, the body compensates.

Compensation is where most “sudden” injuries actually begin.

This is why I train movement, not muscles.

06/02/2026

Improve your conditioning, balance, and coordination at the same time.

05/29/2026

Hands Behind Head Squat Jump

Most people see this as a simple plyometric drill. It’s not.

It’s a neurological stress test for how well your body can coordinate force, control deceleration, and re-express power under constraint.

Putting the hands behind the head removes your ability to use the upper body for momentum. No arm swing.

That forces the lower body and trunk to do all the work. Hip extension, knee tracking, ankle stiffness, and spinal control all happen at once.

Medically, this is where aging athletes start to leak performance. Not in strength, but in timing.

The nervous system loses its ability to coordinate fast eccentric braking on landing with immediate concentric reloading on takeoff.

That delay is where hamstring strains, patellar irritation, and Achilles overload begin to show up.

Every landing is a deceleration event. If force is not absorbed through the glutes and quads, the body redistributes it into the knee or lumbar spine.

This drill exposes that clearly. No compensation. Just force, control, and coordination under pressure.

Longevity is not about how high you jump. It is about how cleanly you can stop, stabilize, and re-accelerate without losing mechanics.

05/29/2026

As we hit our forties, it's essential to adjust our training to focus more on spinal strength if we want to achieve athletic longevity.
Our spine is the backbone (literally) of our body, and keeping it strong and stable is key to maintaining peak performance and preventing injuries.
I've put together a list of five exercises that are excellent for fortifying and supporting your spine. Let me break down each one and explain why they’re so beneficial.
🔥Windmill
The windmill exercise is fantastic for improving spinal mobility and stability. It engages your entire core, including the obliques, which are crucial for rotational stability. By performing windmills, you're enhancing the flexibility of your spine while also building the strength needed to support it during dynamic movements. This exercise mimics the natural twisting motions our bodies are designed to perform, helping to prevent stiffness and lower back pain.
🔥Crawling
Crawling might seem basic, but it’s a powerhouse for building spinal stability and core strength. When you crawl, you engage multiple muscle groups, including the shoulders, core, and hips, creating a strong support system for your spine. This exercise also improves coordination and balance, which are essential as we age. Plus, it promotes a natural, primal movement pattern that enhances overall body control and stability.
🔥Carry
Carrying exercises, such as farmer’s walks or suitcase carries, are incredible for developing functional strength and spinal stability. These movements force you to maintain an upright posture while holding weight, which strengthens the muscles around your spine. This not only improves your ability to carry heavy loads but also enhances your overall core stability and endurance. Regularly incorporating carries into your routine can help prevent back injuries and improve your posture.
🔥Zercher Squat
The Zercher squat is a unique variation of the traditional squat that places the weight in front of your body, held in the crook of your elbows. This positioning requires a strong and stable core to keep the spine aligned and supported. The Zercher squat targets the muscles of the lower back, abs, and upper back, promoting a balanced and robust spinal structure. It also encourages better squat mechanics, reducing the risk of injury and improving overall leg strength.
🔥Supine Plank Marching
Supine plank marching is an excellent exercise for enhancing core stability and spinal support. By lying on your back and lifting alternating legs, you engage the deep core muscles that stabilize your spine. This exercise also improves hip mobility and strengthens the lower back, reducing the likelihood of pain and discomfort. Supine plank marching is particularly beneficial for activating the often-neglected posterior chain, ensuring a well-rounded approach to spinal health.

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Venice, CA

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Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm
Saturday 8am - 5pm
Sunday 9am - 5pm

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+13103962100

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