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Basketball · Adult Fitness · Training & Mindset
The Blog.
Real talk on training, basketball skills, adult fitness, and what I'm actually thinking about. No fluff, no fitness industry nonsense — just stuff worth reading.
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Give Your Shot Some Bones: When a Smooth Stroke Is the Problem
Most of my job is making shots smoother. This one was about the opposite. I worked with a middle school ...
Why Some Exercises Always Feel Hard (And When That’s Lying to You)
If an exercise feels impossible, you're probably reading the wrong signal. I had a client who could not do single ...
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You’re Showing Up to the Wrong Game in Your Head
I've got an 11-year-old who's smaller and younger than everyone in his group. He plays up, against bigger kids, older ...
Adult Fitness Trainingall-or-nothing thinkingbeginner fitnessBJ Foggconsistencyhabit formationMindset & Habitsstarting smallstep countstrength trainingsustainable habitstiny habits
Stop Punishing Yourself Into Habits That Were Never Going to Stick
She kept pushing the start date. New to exercise, completely overwhelmed, no idea where to begin. Every week there was ...
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Be More Like a Skateboarder
I had a brand new player, never trained before, and I tried to make a drill easier so she could ...
Some Exercises Just Aren’t For You (And That’s Not a Character Flaw)
I have a client who used to get a tailbone flare-up every single time we deadlifted to the floor. Not ...
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You Don’t Need to Be the Fastest. You Need to Be the Hardest to Read.
There was a moment in middle school that I still think about. Someone who knew basketball watched me play and ...
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The Science of Strength Just Got Updated. Here’s What It Actually Means for You.
The American College of Sports Medicine published new resistance training guidelines in March 2026. First update in 17 years. They ...
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You Play Like You’re Trying to Survive Something
A high school kid came in looking like he was getting stabbed every time he shot the ball. Not exaggerating ...
Adult Fitness Trainingbody asymmetryhip painmobilitynervous systempainPain & Recoverypostural imbalanceposturestrength training
Your Body Is Leaning. You Just Don’t Know It Yet.
A client kept having flare ups. We'd tried backing off certain movements, adjusted his load, took things easier for a ...
athleticismbasketball footworkbasketball trainingdefensive footworkdriving footworkdrop footworkfirst stephip turnMicah Lancastershooting footworkSkill DevelopmentTechnique
Why Basketball Footwork Is the Skill Nobody Teaches
Nobody Taught You the Most Important Part Washington Wizards v/s Los Angeles Lakers December 14, 2010 Every player wants to ...
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Why Deadlifts Don’t Have to Hurt Your Back
Your Back Isn't the Problem. Your Hips Are. Lower back pain is one of those things everyone seems to just ...
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You Can’t Buy the Hours (But You Can Make Them Count)
Every player wants to know the shortcut. The drill that fixes everything. The coach who unlocks it. The training program ...
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Nobody Told You Arm Training Was Allowed (And Most People Are Still Doing It Wrong)
Somewhere along the way, arm training became the thing serious lifters pretend they don't care about. You're supposed to squat ...
Your Hands Are Telling You Everything. Are You Listening?
Most shooting problems are not mysteries. The ball goes left, the ball goes short, the ball spins sideways off the ...
Adult Fitness TrainingFitness FundamentalsHow To TrainMindset & HabitsMindset & HabitsPain & RecoveryPain & Recovery
Stop Asking Why. Start Asking What.
There's a version of problem-solving that feels productive but actually keeps you stuck. It goes like this: something goes wrong, ...
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Every Shot Is Going to Feel Different. That’s Not the Problem.
A middle schooler came in recently and told me every shot felt different. Off. Inconsistent. Like something was always slightly ...
Adult Fitness TrainingAdult Fitness TrainingFitness FundamentalsHow To TrainMindset & HabitsMindset & Habits
Hold the Line
Three weeks in and nothing is happening. You've been consistent, mostly. You've been doing the thing, kind of. And now ...
basketball trainingBasketball TrainingMindset & HabitsMindset and HabitsshootingShootingskill developmentTransfer To The GameTransfer to the Game
You’re Leaving Points on the Floor and the Defense Knows It
There's a specific type of player that defenses love. Not the bad shooter. Not the slow guy. The hesitant one ...
Adult Fitness TrainingAdult Fitness TrainingFitness FundamentalsFitness FundamentalsHow To TrainHow To TrainMindset & HabitsMindset and HabitsStrength Trainingstrength training
Stop Shortchanging Yourself (And Stop Using That as an Excuse)
She was going through cancer treatment and still showing up to train. We had 30 minutes. Sometimes less. Her schedule ...
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