Coach Sam Smith programs Open workout 17.5 for Big Dawgs Athlete, Colleen Fotsch.

THE CONVERGENCE OF FUNCTIONAL TRAINING AND BODYBUILDING Too many coaches and functional fitness athletes, the term “Functional Bodybuilding” may seem like an oxymoron. But since we’ve begun using b...

These are a list of habits and points that we try to emphasize every day to our athletes. If we try and focus and develop these this will lead to a significant improvement in energy, digestion an...

Colleen Fotsch and Coach Sam Smith Sept. 24, 2019 Behind The Scene Training On this episode of Behind the Scenes Training, Coach Brian Foley dives into the why behind Colleen Fotsch's programmin...

The article discusses how athletes can practice to improve their ability to overcome tiring or burning out in a fitness workout or fitness competition. We discuss how they can improve their results in both training and competitions by implementing physical and mental preparation and practice in training as well as physical and mental tactics during a competition

Ideally a linear type of progression works. Such as the example below: WEEK 1: 3 reps x 5 sets @ 87% WEEK 2: 3 reps x 5 sets @ 89% WEEK 3: 3 reps x 5 sets @ 91% But what happens when you completel...

A lot of us can relate to that one workout up on the board that we all dread. We probably all have that goat of a movement that really can throw a wrench in our plans for a solid fitness session. W...

If you hold your personal development (physical and performance-based) to a high level, something you’ll no doubtably experience is the predicament of trying to find some level of balance between y...

Fasted aerobic work (FAW), a term that I would categorize as a “hot topic.” A tool the social media world sees as the holy grail for the body of their dreams. Let’s not forget FAW is just a tool. A...

How do you prepare your mindset for training? While this might seem like a trivial question to ponder, there’s actually a lot in it. Before we dive into that, let’s create context around what I m...

Here are a few pieces to think about: Preparing aerobic system (pulmonary, cardiovascular, and muscular systems) for work ahead Getting the mind prepared and centered on the tasks ahead Getting th...

The main takeaways: 1) The recovery process starts once your session has finished 2) Easy blood flow and mindful stretching post training are great tools to start the recovery process 3) Diaphragmatic breathing is a great tool to help transition the body from a sympathetically driven state to a parasympathetic state 4) Ensure your body has cooled down before consuming food or shakes post workout 5) Prioritize food hygiene (great chewing, sitting down, relaxing) when consuming food post workout 6) Post Workout macronutrient prescriptions and the food choices within it are highly individualized

What if I told you there were optimal times to train in the day? That’s probably something you’d be interested in hearing. The truth is, there are times throughout the day that are more optimal tha...