Unlock Your Highest Potential

Less Me, More We

Realize great teamwork is the only way to create the breakthroughs that define sports carrers. To make our season a memorable one, direct individual accomplishments toward an organizational objective (remember our team goals). This is the fuel that allows ordinary athletes to attain extraordinaryresults.


Best Piece of Training Advice I For A High School Athlete Aspiring To Play In The Next Level:

Attitude is everything. You can have the best training program in the world, but if you don’t have attitude, you’ll never come even close to your potential. And, this is consistent attitude. It’s not good enough to just get motivated for a week here and a week there; you’ve got to adopt things full-throttle and give them time to settle in as positive habits. I’ll take a consistently good athlete over a sporadically incredible athlete any day of the week. Our attitudes control our lives. Attitudes are a secret power working twenty-four hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force.

Cry Me A River

Each week, a small army of high school athletes come to train with me. When you see athletes from several different towns on a daily basis, you start to notice many patterns. Some kids put their bags in one place every time. Others foam roll on a certain part of the turf. Some get covered in chalk, and others just sprinkle it on. A few wear their hats sideways.  These are just personal habits, though. They don't necessarily comment on significant trends - something I've seen a lot of lately. And, they're getting pretty disturbing. I'm not just talking about childhood obesity, teenage pregnancy, spending too much time in front of the TV, or anything like that. This trend is much worse.

You see, at some point, mankind de-evolved - or just "wussified" - and started perceiving Justin Timberlake as acceptable training music. I'm not kidding, folks. I get all excited when I hear Godsmack, DisturbedJay Z and Missy Elliot on a new CD one of our guys burned. Then, just as one of our young studs gets himself under the giant cambered bar to dominate a heavy triple on box squats, his testosterone level magically drops to "Cry me a rivvvvvvvvvvvvvvveeeerrrrrr....."  Honestly, people. Is it the soy in school lunches? The banning of dodgeball in gym classes? How did our young athletes come to think that the music you would play to seduce someone of the opposite sex (or, in some cases, the music that would drive me to write a suicide note) could possibly be the same music that facilitates lifting heavy stuff?


Justin Timberlake is weak. Too weak to bench 135 (George St. Pierre, guy on the right, can do that in his sleep). Definitely too weak to motivate someone who is already actually relatively strong. Don't get me wrong; I'm all for bringing sexy back. If you want to listen to JT, be my guest. But when your in the gym working out with me, don't attempt to lift anything heavy for the duration of the CD.

Actions Speaks WAY way WAY Louder than Words

I've noticed several non-physical behavioral "tests" that show me an athlete is psychologically ready to commit to success. These issues are especially common in high school athletes.

1. On the diet front, I ask my athletes to bring me a two-day nutrition logs (one training day and one non-training day) so that I can evaluate how they can improve their diets. The more dedicated athlete, the sooner we get that back (if at all).

2. Also on the diet front, aside from those who are lactose-intolerant, athletes who complain about the taste of cottage cheese just never seem to "get it." These same individuals are usually the ones who dislike every flavor of protein powder imaginable.

3. Motivated athletes realize that if they fall off the wagon by eating some junk food, the entire day isn't "lost." They get back on track and call it water under the bridge. Less motivated athletes tend to just consider an entire day a way and have another bag of Twizzlers and a two-liter bottle of Coke.

Side Note: A 17-year-old wanting to play Division-1 college baseball just brought this two-day diet record in for me:

7:00AM - Cheerios Crunch, Skim Milk
7:30AM - Energy Drink
11:00AM - 3 Double Chocolate Cookies, Skim Milk, Pasta w/White Sauce and Chicken
4:00PM - Sub w/ Grilled Chicken, Bacon, Mozzarella Cheese, and Red Sauce, Coke, Cookies
6:00PM - Sprite
8:00PM - Orange Soda
9:00PM - Buffalo chicken and ham calzone with blue cheese
10:30PM - Gatorade

7:00AM - Cheerios Crunch, Skim Milk
7:30AM - Energy Drink
11:00AM - 3 Double Chocolate Cookies, Crispy Fried Chicken
12:00PM - Gatorade
3:45PM - Medium Iced Coffee, 2 Doughnuts
7:00PM - Popcorn, Candy, Soda
8:00PM - Grilled Chicken, Gatorade
10:30PM - Gatorade

The scariest part is that neither of these were training days. He also has numerous chronic injuries (elbow) that just don't seem to be getting better. Conclusion: the "average" teenage diet is horrible.

4. One's response to injury is also always a good indicator of how bad one "wants it." The best athletes want to train through the injury - even though we don't advise it, obviously. With these individuals, Im big on showing them what they CAN do rather than just reaffirming what they CAN'T do. The idea is to continuously challenge them with movements that either a) allow them to train around the injury and b) movements that will help to rehabilitate the injury and/or prevent it from occurring again. The softest of the bunch usually skip the session because they want a pity party. As much as a stereotype as it may seem, my experience with female athletes in particular has been that injuries tend to lead to complete abstinence from exercise in favor of partaking in slumber parties with Ben and Jerry.

5. Some exercises - deadlifts, squats, single-leg work - are flat-out challenging. I love it when guys show up to the gym absolutely ready to get after these movements. It drives me crazy when guys only get pumped up for bench day, and would jump at the chance to miss lower-body training sessions. The more you learn to love an exercise, the faster you'll improve with it.

Shout Out

Gotta give my boys from Florida a shout out (Spring Break here we come)  - Todays Lesson:Take a Risk ... Have Fun ... repeat process everyday. If its important do it EVERYDAY.

"Baby Jane": Feel the Fear and Do It Anyway … Nike got it right... JUST DO IT. Remember FEAR stands simply stands for false evidence appearing real. Besides, whats the worst that can happen?

 Jillian: All life is an experiment. The more experiments you make the better. Never be afraid to try something new. Remember, amateurs built the ark; professionals built the Titanic. There's as much risk in doing nothing as in doing something. There are three kinds of people: Those who make things happen, those who watch things happen, and those who ask, "What happened?"


Marcus: You HAVE to be the person that make things happen because the best way to predict the future is to create it. Fear does not have any special power unless you empower it by submitting to it.Don’t be afraid of anything [i.e. ball hitting you in the face) Stop thinking so much out there and just play. Do the thing you fear to do and keep on doing it... that is the quickest and surest way ever yet discovered to conquer fear.

Seize the Day

I was forced to watch Dead Poets Society by a 5’7”, 110 lbs St. Francis High School student, her ten year old sister, some duct tape, and plenty of pillows… Needless to say, I was thankful they made me watch it.

Have you ever seen the movie? Robin Williams plays a rather eccentric English teacher at a very conservative private school in the Northeastern portion of the United States. And he has a way of 'sticking out'. The students adore him.  He is funny, quick witted and makes the material he is teaching literally jump alive through passion and humor. The faculty sees him altogether differently. He is against the norm. Not strict enough in an iron-fisted sort of way. They resent the bond he strikes up with his students and lament at the fact that they don't 'fear' him like they should. One of the most memorable moments in that movie comes towards the beginning of the first few opening scenes.  He is addressing his class and showing them photographs of former students of the school - many of which were taken decades ago and the people in them long since deceased. I remember watching with great intrigue as the scene unfolded, knowing that there was to be a significant lesson involved. "Do you know what these photographs would say to you if they could talk, boys?" I remember this line very well.  It was almost like I knew I was about to learn something of great importance. "They'd say, Carpe Diem.... Seize the Day"

Seize the Day. If this were your last day on earth.  You can have everything you want in life so long as you commit to going after it. But you must act. You must take action. You must Seize the Day.