“Lifting straps: simple, yet so many people wrap them wrong! 🤯 If you’ve ever struggled with getting them tight or felt like they weren’t helping, you’re not alone. Here’s the right way to set them up for maximum grip and support. 👇🏼🎥 #LiftingStraps #GripStrength #LiftHeavy” #howtouseliftingstraps
Shoutout to me camera guy @michaelerdmann3.0
‼️4 things that could drastically change your life by spending a few extra hours per week⁉️
1️⃣Improving sleep habits: Adding extra hours per night and adhering to a sleep schedule - this will assist your mental clarity, your energy levels, stress management etc
2️⃣Prepping food on Sunday to set yourself up for a successful week - this small step ensures you are invested in your goals and less likely to make a poor nutritional choice
3️⃣ Regular Sauna use! - This is truly a game changer for your health. Regular use of the sauna can literally add years to your life and improve your mental well being!
4️⃣TRAINING WITH ME!
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I am looking to take on 2 full time dedicated clients over the winter who are serious about making long term deposits to their health and wellness. During our journey we will improve movement ability, eating and sleep habits as well as host of other impactful areas that can truly allow you to maximize your quality of life!
❓What is the one thing you are looking to improve this winter
❓Where will you spend the extra time to improve your well being??
For more info on training packages and options feel free to send me a DM
‼️THE FIRST PERSON TO CONTACT ME WILL RECEIVE 10% OFF THEIR PACKAGE 💪
Exercise Ball Starts
Why?
- Improve acceleration ability
How?
- Improves athlete shin angles at takeoff
❓More aggressive shin angle allows for effective force transfer down and back propelling the athlete forward towards their target more effectively
- Check out slide Three
* Drills like these are excellent as they get the athlete to do what we want without having to give them direct coaching beyond the initial set up. Selecting drills like these allow our athletes to develop unconscious competence which is imperative in speed ability. This competence will help with game transfer.
Effective coaching isn’t about bombarding athletes with word salad just to sound smart and appear effective.
Effective coaching is setting your athletes up for success by letting things occur naturally through sound drill selection.
Bonus - check slide 2 for some pretty takeoff lines.
Shoutout @k1ngwalker5 for the hard work.
Do as I say not as I do…..
I’ve spent nearly everyday of my life the past 13 years working with people in gyms.
I know what people should and shouldn’t do very well
This doesn’t mean I still don’t do stupid shit, I’m not immune, I need to be told just like you do lol
I hadn’t deadlifted in two months due to some back irritation that has since gotten a lot better.
I felt good the other day and my boy was deadlifting so I figured I would too, and although it went fairly well, the load combined with the time off did cause some back irritation, nothing too bad but still a little more than I would have liked.
All in all the choice to deadlift wasn’t the issue, the issue was a little too heavy too soon, just a little more than I should have done this day.
Lesson learned, again
Do as I say, not as I do
Coach Bell
Bonus video of my strong pal @mrkelowna pulling some lightweight
Football athlete CNS PRIMER
Appreciation to @christian.thibaudeau.thibarmy for putting me on to this type of workout years back 🫡
@k1ngwalker5 is headed to second round of team BC tryouts tomorrow so this workout was selected to increase his readiness.
Workout was as follows:
- Move prep/ dynamic warm up
- Hops / Skips / Jumps
- Half kneeling sprints x 8
▫️Complex X 5
- Speed Bench x 3
- Leg Press Overcoming ISO x 5s
- Depth Jump x 3
- MB Chest Pass x5
▫️Accessories x 4
- Chest Supported DB Row x 10
- Extra ROM Laterals x 10
The goal of this workout is to potentiate the athletes nervous system to help assist with tomorrow’s performance, fatigue is undesirable and is not intended to be accumulated at all during the workout.
Are you held Together by painkillers and stimulants!??
Want your life back!?
Every day, countless people rely on painkillers like Tylenol and Advil just to get through their daily grind—masking aches, pains, and inflammation with temporary fixes. Caffeine consumption is through the roof, propping up energy levels that are running on fumes.
The problem? These aren’t long-term solutions.
- Chronic use of acetaminophen (Tylenol) and NSAIDs (Advil, ibuprofen, etc.) can damage the liver, kidneys, and gut lining over time. Regular use can also increase the risk of heart disease, digestive issues, and even make pain sensitivity worse.
- Caffeine abuse disrupts sleep, increases anxiety, strains the nervous system, and can lead to dependence—leaving you exhausted without it.
But here’s the thing: You don’t have to live like this.
These are just Band-Aid solutions—patching up deeper issues that can actually be fixed with the right approach.
✅ Strength training and movement can rebuild your body, reducing chronic pain and stiffness.
✅ Better sleep habits can restore energy naturally, so you don’t have to rely on stimulants.
✅ Nutrition and recovery strategies can reduce inflammation and improve overall health.
Painkillers and caffeine shouldn’t be holding you together. If you’re tired of relying on quick fixes and want a real solution, I can help. Let’s get your body functioning properly—so you can wake up feeling good, move pain-free, and have energy that actually lasts.
Drop the Band-Aids. Build a stronger foundation.
If this sounds like you, DM me and let’s talk.
Training highlights from last week!
Different people, different goals
One common theme: improvement
If you’re looking to improve I have slots open for online coaching feel free to send me a DM!
These methods are time-tested and proven—athletes have been getting faster, stronger, and more explosive for decades using this simple approach.
Overcomplicating your training only reduces effectiveness.
There’s nuance in how you sprint, jump, and lift, which is where an experienced coach comes in. But sleep and food? That’s entirely on the athlete. Master the basics, stay consistent, and the results will come.
#AthleteDevelopment #ProvenMethods #NoGimmicks”
The Seal Row:
If you’re serious about building a thicker, stronger back, the Seal Row deserves a place in your training program. Unlike other rowing variations, this movement removes all compensatory mechanisms, ensuring that your upper back and lats bear the full load.
Why the Seal Row is Superior:
✅ Eliminates Momentum & Cheating – With your chest fully supported on a flat bench, there’s zero opportunity for leg drive, torso swinging, or hip involvement. This means the lats, traps, rhomboids, and rear delts are forced to generate all the force.
✅ Maximizes Mechanical Tension – Because the movement is so strict, the eccentric phase (lowering the weight) is fully controlled, creating greater muscular tension—a key driver of hypertrophy.
✅ Spine-Friendly Alternative – Unlike bent-over rows or T-bar rows, which place stress on the lumbar spine, the Seal Row allows for heavy loading without axial compression, making it a safer option for those with lower back concerns.
How to Perform It:
1️⃣ Lie face-down on a flat or slightly inclined bench with your chest and hips fully supported.
2️⃣ Grab a barbell or dumbbells with a shoulder-width or slightly wider grip.
3️⃣ Retract your scapula and pull the weight toward your torso, aiming for your lower ribcage.
4️⃣ Pause at the top to maximize contraction, then lower the weight under control for a full stretch.
Give this a shot!
#SealRow #BackGains #Hypertrophy #StrengthTraining #Biomechanics #MuscleGrowth #NoCheating
Only 200 more days until next NFL Season…….
Meanwhile enjoy this picture of me NOT getting a holding call on a WR while his QB scrambled for his life.
They used to let the boys play!
Make DB play great again and put them flags away!
Your body and mind keep a running balance sheet. If you’re constantly withdrawing—stress, training, work, responsibilities—you need to be just as intentional about making deposits. Otherwise, burnout is inevitable.
✅ Gratitude – Shift your mindset. The more you acknowledge what’s good, the more you create space for growth.
🍎 Nutritious food – Fuel your body like it’s built for performance, not just survival. You can’t outwork a bad diet.
🏋️♂️ Lifting weights – Strength is freedom. A strong body builds resilience, confidence, and longevity.
🚶♂️ Steps – Movement is medicine. Walk, stretch, stay mobile—because a sedentary life is a slow decline.
🔥 Sauna – Recovery isn’t a luxury; it’s a necessity. Heat, cold, breathwork—find what resets you.
🤝 Connection – No one wins alone. Invest in the relationships that elevate you.
📝 Keeping promises (big or small) – Integrity isn’t just about others; it’s about trusting yourself. Do what you say you will.
😴 Rest – You can’t pour from an empty cup. Sleep, recharge, and come back stronger.
If you want longevity—physically, mentally, and emotionally—start making more deposits than withdrawals. What’s one thing you do daily to stay balanced? 👇 #Discipline #Mindset #Recovery #Longevity
