Vigor Ground Fitness and Performance

Semi-Private Personal Training at

Since I wasn’t mic’d up here I decided to give some insight on an hour of my semi private personal training coaching Tim, Rose, Jacob, and Scott here in these videos.

Some of the coaching skills being used here are:

✔️ Demonstrating clearly and often
✔️ Mastering external/internal cues (external are used much more often in client sessions)
✔️ PAF (Position. Action. Feel. ▶️ Breaking that down for an exercise for a client)
✔️ “Do this, not this, THIS” communication
✔️ The Power of 3 (say the name, touch (permission based), give praise)
✔️ Giving technical (what), mindful (how), and sensory (why) coaching (integrated coaching approach)
✔️ Shinning a light on wins within a session (the goal is at least 3)

These are real sessions, real people, real coaching, at a real results based gym that has coached over 4,000 people in 18-years.

I like content creation but I’m even more of a fan of documentation of doing things. Real things. Imperfect things. How they really are, not just how they’re produced with a 100-takes (sure that has its place too in certain contexts).

True coaching is a science and an art. At we take the craft very seriously, but we don’t take ourselves too seriously.

What Are Aerobic Plyometrics?

In standard plyometrics, the goal is maximal effort: jumping as high or far as possible with long recovery periods to train explosive speed and power.

In aerobic plyometrics, the parameters change:

▶️ Submaximal Intensity: Jumps are performed at submaximal effort (around 60–75% of max power) rather than 100% effort.

▶️ Rhythmic & Fluid Ex*****on: Movements focus on low ground contact times, elasticity, & maintaining a smooth rhythm.

▶️ Controlled Heart Rate & Intervals: The exercise is structured as low-intensity interval training, keeping the heart rate in an aerobic zone (typically 130–150 bpm) or utilizing short, repeated sets (e.g., 8–15 submaximal jumps per set over a 3–12 minute work block with short rests).

Why are they important?

1. Elastic Energy and Tendon Resilience
2. Injury Prevention During Seasonal Transitions
3. Targeted Aerobic Capacity in Fast-Twitch Fibers
4. Low-Fatigue Dynamic Conditioning

Some of the common mistake when it comes to aerobic plyometrics are:

1️⃣ Not doing them at all (most people don’t do these at all).
2️⃣ Making the intensity of jumps too high rather than lower intensity.
3️⃣ Doing too much too fast (have a longer runway).

To hear mode details watch the video and follow us to discover more insights on how to do and NOT to do conditioning.

Common Conditioning Mistakes Series: Alactic Intervals

Alactic intervals are short, very high intensity training bursts that rely entirely on the body’s immediate energy system (the ATP-PCr system) without producing lactic acid or significant metabolic fatigue.

By keeping work periods under 10 seconds, your muscles burn stored adenosine triphosphate (ATP) and phosphocreatine (PCr) rather than triggering glycolysis, which is the pathway that generates lactate and causes muscle burn.

▶️ Work Duration: 5–10 seconds of 100% maximum effort (example: sprint, assault bike burst…).

▶️ Rest Duration: 1:5 to 1:10 work-to-rest ratio (typically 45–90 seconds of complete rest or passive recovery per rep). The key here is to be rested so you can push full intensity again.

▶️ Primary Goal: Maximize explosive power, top-end speed, and neural efficiency without dragging the central nervous system into fatigue. And train repeatability of that speed/power!

The common mistakes here are:

1️⃣ Not going all out with maximum speed/power intent
2️⃣ Going for too long (making it longer than 12 seconds) and taking away from the energy system we’re trying to train
3️⃣ Keeping the recovery too short (and not being able to maintain high power output).
4️⃣ Doing too much too soon (which likely results in lower quality work and not the same energy system).

Bonus: If you have very low power and speed, build those up first before making this method a part of your training.

Listen to our conversation for tips on where to start.

For more common conditions mistakes and how to do it right, follow

Stop Wearing “Squishy” Shoes For Weight Training!

This is a pet peeve of mine when I see shoes like Hoka’s being worn for strength training.

Most people don’t have strong feet, mobile toes, and have very little proprioception, not to mention they tend to “collapse” with their ankles (and squishy shoes accentuate that).

I share some tips on improving this by either having a shoe like or even better, taking shoes off for warm ups and some lifts like squats, deadlifts, Bulgarians, single leg RDL’s etc.

Now when you do take your shoes off, watch out for the scrunching off the toes. This happens very often!

What happens when you scrunch your toes 👇🏼

▶️ Reduced Surface Area & Instability: Curling the toes lifts the metatarsal heads (the ball of the foot) slightly off the floor, shrinking the support base and reducing stability.

▶️ Overactive Long Flexors: It relies heavily on long extrinsic toe flexors (muscles in the calf) rather than the deep intrinsic arch-supporting muscles.

▶️ Altered Force Transfer: Energy flows inefficiently through the kinetic chain, often causing balance shifts backward or sideways, which can strain ankles, knees, or lower back.

▶️ Plantar Fascia Stress: Excessive clawing places high strain on the plantar fascia and foot tendons, raising the risk of plantar fasciitis or toe cramping.

Do what I share in the video instead ✔️

Athlete For Life Full Body Training Session + Notes

This was Sunday’s session with some audibles. Usually I do sprints on this day but strained my calf on Tuesday, did rehab and still didn’t feel comfortable doing accelerations yet.

So after running drill warm ups (which I could do), I did some band resisted Push-Grab-Grab and Push-Grab-Push drills

These felt good and I ramped up intensity.

Then I did Trap Bar DL speed pulls with around 70% and contrast it with depth drop to scoop toss.

Then I did 3 x 2 heavier sets and contrast those with seated box jump variations.

I progressed it like this because as I felt better, I progressed intensity (sometimes this doesn’t get talked about….and doing the most intense thing first may not always make sense).

From there it was as 👇🏼

▶️ DB Step Ups
▶️ DB Bench Press

▶️ Leg Extensions (3 sec eccentric)
▶️ 1 Arm Supported Cable Rows (love these!)

I’ve said it before and I’ll keep repeating it, showing up consistently is the magic, and being able to make adjustments to the plan, while still driving and making the adaptations you’re going after.

You can train on my Athlete For Life programs on my subscription (link in bio).

Real World Small Group Strength & Performance Model 🚀

A past program but another example of how we run small group strength and performance personal training.

What’s cool is that over 1,600+ coaches and gym owners in 72 countries now use this system. Why? Because it works. It’s the reason we continue using it.

What looks cool on social vs what works in the real world, many times isn’t the same 😉

When you walk into you’ll see people from all walks of life, ages, and training histories, that train in this model which has a system of modification so that it works for everyone.

This specific training day was 👇🏼

Block 1 - Strength/Power (14 mins)

▶️ Single Leg Squat to Box x 6/side
▶️ Staggered Squat Jump x 6/side
▶️ Supinated 1 Arm DB Row x 8/side

Block 2 - Muscle Building (12 mins)

▶️ Staggered DB RDL x 8/side
▶️ DB Bench Press w/ 3 sec Eccentric x 8
▶️ Side Plank Variation x 30 sec/side

Block 3 - Conditioning (10/20 intervals)

▶️ Sprint to Backpedal
▶️ Lateral Slides
▶️High Knees

3 rounds 👆🏼 of each

Save it. And let me know if you have any questions about the small group model 👇🏼

grouptraining

How do I train?

While this is one session, it still gives a good insight on my Athlete For Life full body training.

This can be scaled down which is what my programs do (although they are not for beginners).

I’ll be coming out with a new 8-week program ebook in September which will be help you get…

✔️ More athletic.
✔️ Stronger.
✔️ More resilient.
✔️ Fit AF.

This will be the template I’m currently running which is the 3x a week full body athletic + strength training, along with 2 conditioning sessions (one higher intensity, one lower intensity).

You can also find this ongoing programming on my subscription.

Comment “program” and I’ll send you the link to my Athlete For Life programs

Strength & Performance Small Group Personal Training Session

This is the last week (4th) of the Saturday program of this small group personal training block. It’s a 3-day a week full body program that works in 4-week cycles.

This session was 👇🏼

Block 1 - Strength/Power (14 mins)

▶️ Incline DB Bench Press x 6
▶️Elevated Plyo Push Ups x 6
▶️ DB Wedge Squats x 8

Block 2 - Muscle Building (12 mins)

▶️DB RDL x 10 + 10 sec ISO
▶️ Half Kneeling Cable Pulldowns x 10/side
▶️ Single Arm Plank Holds x 20 sec/side

Block 3 - “The Pump” Shoulder Shocker (5 mins)

▶️ DB Shoulder Raises x 10
▶️ Band Pull Aparts x 10
▶️ Band Presses x 10

Love coaching this crew and seeing everyone get better week to week and month to month 🚀

If you’d like to join experience our small groups or semi-private personal training, DM and I’ll get you a session on me :)

Performance Small Group Personal Training

This is a longer vlog about the small group model I took 22 of the gym owners through at the mastermind weekend in Seattle at the end of day 2.

While we mentor our B2L operations framework and deep dive into the business side of it, at the centerpiece of it all is the coaching.

This is why our guiding principle is “Coaching First” and we always work on improving the coaching and experience of the gym owners.

Being great at what you do and having a body of work is, well, very important :)

There is no great gym business without a really good coaching program and experience.

Shout out to Coach for bringing the 🔥 and making everyone better.

Check out the video and save it and if you’re interested in joining the next mastermind in Huntsville, Alabama in December, DM me.

🎥 by

Some BTS Semi-Private Personal Training at

Started doing this again as I think it’s important to see real training and coaching of real clients without a filter (to a degree 😊).

Sometimes it’s coaching cues and a strategy for a set to get the most out of the program.

Sometimes is kinesthetic cues to have someone feel they’re in the right position.

Sometimes it’s challenging the person to go up with weight when they wouldn’t do them by themselves.

Sometimes it’s helping a client “trip over their own truth” by reflecting back something they said.

Sometimes it’s giving them a bit of an assist so they feel safe and are able to push closer to failure.

Sometimes it’s stopping the exercise and teaching a movement or method to improve what they’re doing.

The list goes on.

But at the end of the session, the goal is to stack wins (big or small), get better (while being safe), and have a good experience.

When you do that day in and day out when coaching, incredible things can happen over time.