Pat Basil (@pbasilstrength)

What Not To Do That's all you hear about as young coach. "Avoid these mistakes" "Don't do that" "This is a no-no" How are you supposed to know if you're doing something right? I'd bet you're doing more right than wrong without realizing it. Here are five things I did right as a new coach starti...

Single Leg Strength It's a distinct quality that deserves its own spotlight in your training. We all know the classic bilateral options: Trap bar deadlifts Squats RDLs They're fantastic for building strength and coordination on two legs which is important for general preparation. But athletes p...

The Powerful Training Method You're Not Using The Dynamic Effort Method What is it? The Dynamic Effort (DE) method is moving submaximal (submax) loads as fast as possible to stimulate a strength-speed or explosive strength training effect. This is the next step in training for advanced level a...

Are you training bodybuilders or athletes? Quick exercise science lesson. SAID Principle: The body will get better at what you ask it to do. If you want to develop strong, powerful, and fast athletes on the field.. You need to train them like it. But what do most strength programs do? Make pla...

Story Time A teacher began class with a bottle on the desk. Also on the desk were some big rocks, medium rocks, gravel and sand. The teacher asked the class: "Do you think all of this will fit in the bottle?" They all shook their head No. The teacher poured all the sand into the bottle which ...

The Hi-Lo Model Charlie Francis developed this training structure to maximize CNS output and recovery The “High” CNS demand days prioritize high neural output and intensity The “Low” CNS demand days require minimal-no heavy neural demand to allow for recovery Example Week: ...

Maximizing Warm Up Sets Zoom out, what's the point of doing warm up sets? "To warm up and prep the body for training" Yes, that's an immediate benefit. But there's much more positive meat on the bone to well-executed warm up sets. Immediate Benefits: Let's start with the obvious. Lighter warm...

Residual Training Effect Residual training effect is how long the body "holds on" to an adaptation with direct training before it starts to decline. To me, residual training effect matters most in-season when you have to prioritize what gets trained with fewer training exposures. In the offseason...

Steal this total body template: 1. Sprint (4x15yd) 2. Jump, Throw, or both (DB Jump/MB Punch) 3. Main lower body lift (Split Squat) 4. Main Upper body lift (Incline Bench) 5. Assistance lower body lift (Nordic Ham) 6. Assistance upper body lift (TRX Row) 7. Direct core (Shoulder Tap)...