Whether you're competing in strength sports, playing baseball, or pursuing any athletic endeavor, recovery is often overlooked—but it’s essential to enhancing performance. As someone who spent nearly 20 years playing baseball, starting at 4 years old, I’ve experienced my fair share of injuries. Looking back, many of them could have been prevented if I had been properly taught how to train with a focus on long-term performance and recovery. Through my experiences as an athlete, coach, and spectator, I’ve seen countless high-level athletes burn out, giving up on their dreams because their bodies couldn’t keep up. This is especially common in high school, where athletes are often told to just "lift as heavy as possible" without being taught proper warm-ups, technique, or recovery strategies. The result? A lot of talent is lost to preventable injuries.
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The Importance of Recovery, Especially for Young Athletes 
As a young athlete, it’s easy to push yourself too hard and ignore recovery. But we need to remember that young athletes, especially in their teenage years, are still developing physically. As Coach Chris mentioned in our podcast, “Men peak in strength around 35.” This means that if you’re 15, you’ve still got 20 years of natural strength development ahead of you. Building strength and performance isn’t a sprint—it’s a marathon, and it takes years of consistent effort and smart training.

How Do We Properly Recover?
There are five core pillars of recovery that I focus on: Sleep, Nutrition, Hydration, Mobility, and Stress Management. While they’re all interconnected, I like to break them down individually to highlight their importance.

1. Sleep: The Foundation of Recovery
Sleep is, without a doubt, the most important factor in recovery. I remember back in the day thinking sleep wasn’t necessary—staying up late for homework and waking up early for practice was just part of the grind. But in reality, lack of sleep only hindered my performance both on the field and in the classroom.
Now, I prioritize getting 7–9 hours of quality sleep each night. While it’s not always perfect, I aim to be consistent. A big part of my routine is cutting out caffeine by 2pm, staying off my phone before bed, and watching calming videos on YouTube. The goal is to relax before sleep—not stimulate your mind with a thriller or an intense workout video. Reading before bed also helps me unwind.
By establishing a bedtime routine, my body now knows when it’s time to wind down. For example, I take a shower, put on my glasses, and spend time with my family until around 9pm. Then, I get ready for bed—brushing my teeth, washing my face, and reading for a few minutes before sleep. Consistency is key.

2. Nutrition: Fueling for Performance
Nutrition is critical for recovery, but it's not just about eating anything in sight. Many powerlifters and strongmen eat whatever they can find, but for most athletes, it’s important to fuel with quality food. A balanced plate with protein, carbs, and vegetables is essential for my lunch and dinner. For breakfast, I like to include fruit. The natural sugars from fruit help spike insulin, giving me more energy to start the day.
As a general rule, I aim for around 1 gram of protein per pound of body weight. Since I weigh 200 pounds, I strive for 200+ grams of protein each day to support muscle recovery and growth.

3. Hydration: An Underestimated Tool for Recovery
Hydration is one of the most overlooked aspects of recovery. Many people simply don’t drink enough water throughout the day. On top of that, consuming too much water without balancing electrolytes can throw off your body’s mineral levels.
I drink coffee in the morning, so after my coffee, I always follow up with a bottle of water that contains an LMNT electrolyte packet. This helps replenish my electrolytes and balance out the caffeine's dehydrating effect. I also add electrolytes to my intra-workout drink, which includes glycerol, L-glutamine, L-citrulline, and creatine. Hydration is key to helping your body recover and perform at its best.

4. Mobility: The Discipline Most Athletes Skip
Mobility is something many athletes struggle to make time for. But it’s essential for keeping your muscles and joints moving efficiently, and preventing injuries. I recommend taking just 10 minutes out of your day to work on your mobility. You can do this while watching TV, so it doesn’t even have to take time away from your schedule.
If you sit for long periods (whether at school or work), your hips and lower back will inevitably get tighter. This can interfere with your lifts and hinder your overall performance. Regular mobility work will keep your body in better shape and ensure you’re able to perform at your peak.

5. Stress Management: Protecting Your Nervous System
At The Bar, we focus on training the central nervous system (CNS)—a critical aspect of maximizing strength and force output. However, stress (both mental and physical) can significantly impact your CNS, and if you’re constantly anxious or stressed, your performance will suffer. For me, managing stress through activities like reading, meditation, and spending time outside has made a huge difference. Finding ways to relax your mind and body isn’t just beneficial for your mental health—it also helps improve athletic performance.

The Role of Alcohol in Recovery
Let’s talk about alcohol. I’m not saying you can’t ever have a drink—but if you’re serious about improving as an athlete, alcohol can be a hindrance. It slows down your recovery, depletes your body of important minerals, and disrupts sleep. Even if you think you’re getting restful sleep after drinking, your body isn’t entering deep sleep or REM cycles effectively. If you do choose to drink, make sure to hydrate before, during, and after with water and electrolytes. Your body will thank you the next day!

Final Thoughts
To reach the next level as an athlete, it’s not just about pushing yourself harder in the gym or on the field—it’s about taking a holistic approach to training. Recovery plays a major role in how well you can perform, recover, and continue progressing. Prioritize sleep, nutrition, hydration, mobility, and stress management, and you’ll be well on your way to achieving your goals. Stay disciplined, have fun, and remember: You’re on a journey to becoming the best version of yourself.
 

In the world of athletic development, tools and techniques constantly evolve to maximize performance and prevent injuries. Among these, the medicine ball stands out as a timeless and versatile instrument. Whether you're a seasoned athlete or just starting your fitness journey, incorporating medicine ball exercises can offer huge benefits.
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Why Medicine Ball Work Matters1. Functional Strength and Power: Medicine ball exercises often mimic real-life movements, enhancing functional strength and power. Unlike traditional weightlifting, which typically isolates muscle groups, medicine ball work engages multiple muscles and joints simultaneously. This translates to improved performance in sports and daily activities.
2. Core Stability: A strong core is the foundation of athletic performance. Medicine ball exercises challenge the core muscles, promoting stability and balance. This not only enhances athletic prowess but also reduces the risk of injuries.
3. Explosiveness and Speed: Medicine ball training is exceptional for developing explosive power. Exercises like medicine ball throws and slams can improve an athlete's ability to generate force quickly, which is crucial in sports that require rapid changes in direction and high-speed movements.
4. Versatility and Accessibility: Medicine balls come in various weights and sizes, making them suitable for all fitness levels. They can be used in a wide range of exercises, from strength training to cardiovascular workouts. Plus, they are relatively affordable and portable, making them accessible for home workouts.
Medicine ball training is a powerful and adaptable tool in the realm of athletic development. Its benefits span functional strength, core stability, explosive power, and injury prevention. By integrating medicine ball exercises into your routine, you can elevate your athletic performance. 

​The Reverse Hyper is one of the most widely used pieces of equipment that is used in the powerlifting world.  If you are at a powerlifting gym there is a pretty high chance that there is one, I have even started seeing commercial gyms implementing them as the need and want for this machine is continually growing each and everyday. Whether you are a professional athlete, high level strength athlete or just an ordinary person trying to get healthier and stronger the Reverse Hyper WILL help you!
            Louie Simmons, founder of West-Side Barbell and the inventor of the reverse hyper, came up with the idea back in 1973 when he broke his back. Not being able to lift or even walk due to terrible sciatica and SI joint problems he analyzed what movements he was able to do. After not being able to do a back raise Louie tried to do the reverse of it which is raising the lower half of your body. After doing these he noticed the amount of blood flow going to his back and it had started relieving his pain. Since then the Reverse Hyper was born.
            No matter what your job is or your hobbies are, you need a healthy spine. Everything we do we use our spine, therefore if it's broken it'll be difficult to do anything in your daily life. The Reverse Hyper helps promote more blood flow, strengthening your erectors as well as help decompress the spine, which we all need! I personally used the reverse hyper when I was dealing with a SI Joint issue and this helped relieve the pain and make me stronger than ever. Instead of possibly taking 3-6 months off of lifting I was able to get back under a bar by month two!
            When using the reverse hyper you lay down and hold on to the handles while keeping your ankles strapped in. While keeping your legs straight, start swinging, allowing your legs to swing with full range of motion, bring your legs up to almost an 180 degree angle, this part helps strengthen it, then allow your legs to swing underneath the machine, this part helps decompress your spine. Pro Tip: Slow down before hopping off unless you want bruised shins! Not only can you use the reverse hyper to strengthen your posterior chain you can do many other exercises. Such as TKES, Leg Curls, Rows and so many more!
            Give it a try and let us know what you think of the Reverse Hyper! Check out our Youtube for a Video Demonstration! 

The Banded Tate Press is a variation of the traditional Tate Press, designed to target the triceps with added resistance from a band. This exercise is perfect for anyone looking to build stronger, more defined triceps while minimizing strain on the elbows.

How to Perform the Banded Tate Press

1. Setup: Anchor a resistance band to a stable object at chest height. Hold the other end of the band with both hands, arms extended, and elbows flared out.
2. Execution: Keeping your elbows fixed, press the band forward until your arms are fully extended. Focus on contracting your triceps.
3. Return: Slowly return to the starting position, maintaining control throughout the movement.

Benefits of the Banded Tate Press

• Targeted Triceps Activation: The inward-collapsing movement of the Tate Press effectively targets the triceps, especially the medial head.
• Reduced Elbow Strain: The use of a resistance band reduces the load on the elbow joints compared to traditional triceps exercises like skull crushers.
• Improved Lockout Strength: Strengthening the triceps can enhance performance in pressing movements such as bench presses and overhead lifts.
• Versatility: Can be performed with different band tensions to suit various fitness levels.

Who Invented the Tate Press?
The Tate Press was invented by Dave Tate, an elite powerlifter, in the 1990s. Dave created this exercise to improve his bench press while addressing elbow pain from traditional triceps exercises. The unique movement trajectory of the Tate Press allows for effective triceps development without overloading the joints.

Who is Dave Tate?
Dave Tate is a renowned strength coach and former elite powerlifter. He is the founder and CEO of EliteFTS, a company specializing in strength training equipment and education. With years of experience and numerous accolades in the powerlifting world, Dave has become a highly respected figure in the strength and conditioning community.
Incorporate the Banded Tate Press into your workout routine to build stronger, more resilient triceps and take your pressing strength to the next level!
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The max effort method (ME) is a method to develop maximal strength. It improves both intramuscular and intermuscular coordination. Intramuscular coordination is the interaction between the central nervous system (CNS) and the muscles.  Intermuscular coordination is the ability to coordinate different muscles and groups of muscles at one time.  This method recruits the maximum number of motor units to be activated. A Motor unit will control multiple muscle fibers. Small motor units can be looked at as going for a run. Where there is a small amount of muscle fibers being activated. MAX motor units will be used for lifting heavy weights. Let’s say for example you are doing a 1 rep max on bench and have 405 lbs in your hand, well brother you will be firing every muscle fiber to lift that bad boy.    

How Many Reps should one do for MAX EFFORT day?

The research has shown that 1-3 reps is ideal, for its max amount of motor units being used.  Now what do I give my clients?  I will usually do 1-5 rep range with it constantly rotating in rep ranges.  If an athlete is in the off season it's a lot of 3-5 reps with a sprinkle of 1-2 reps.  In season there is alot of 1-3 reps and not a lot of 4 and 5 reps. I find that constantly lifting heavy singles will burn out an athlete even with the rotation of exercises.  Remember you can’t get stronger if you are constantly feeling like you got hit by a train.  So, train smart, experiment and can always shoot me an email or a DM if you have questions.  
How do you warm up for ME day?
I will go over an example for the squat, bench and deadlift day. 

Squat: 
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.Goblet Squat by 2-3 sets for 8-12 reps.  This is a warm up!
3.BW Split Squats or Walking Lunges for 3 sets of 8 reps 
4.Get Under The Bar 

• Take the bar for 3-4 sets for 5 reps
• You are greasing the groove.  Don't worry about getting parallel. What you are looking for is how the squat feels.  If you have hip mobility, thoracic, and or shoulder mobility issues now is the time to address them now. If not, carry on to putting weight on the bar. 

Bench:
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.DB Bench Press for 2-3 sets for 8-12 reps. Focus on getting a full range of motion here!
3.Band Pull Aparts 2-3 sets for 10-20 reps. And please! Please! Keep your arms straight. 
4.Getting under The Bar

• Take the bar for 3-4 sets for 5 reps
• Once this feels good and warmed up, continue on your normal weight progression. 

​Deadlift:
1.Mcgill Big three

• Mcgill curl up doing 1 set of 4 on the right and left side then a set of 3 then 2.
• Bird dog ISO holds for 3 sets of 10 second holds on each side.
• Staggered side planks for 3 sets with 10 second holds on each side. 

2.Shoulder Elevated either double leg or single leg hip bridges (focus on flexing your glutes at the top). For 2-3 sets for 8-12 reps
3. Farmer Carry for 2-3 sets for 20-40 yds 
4. Start with the bar or if strong enough go to 135 lbs and do 3 sets for 5 reps and focus on your technique.   

How many sets should you do for ME Day?
I will have my athletes do 7-9 sets total.  Ideally I want them to work up to 6 sets while increasing the weight in a smart manner. Don’t go from 135 lbs and make the jump to 515 lbs! Once the athlete gets to set 6 then we will start doing a very small jump to get to the 9th set which should be around 95-100% max.  Make sure you have spotters please! And maybe a good coach to watch your jumps.  

When Finding a Max Effort attempt, when should you stop?
When technique breaks down!  Don’t be the guy saying I have 50 lbs left in the tank when you were doing the Harlem shake while you stood up. 

What is a good rest time for ME Day?
1-5 mins usually.  Keep a running watch or clock going and pay attention to how much time you are spending talking to people or finding the right Nickleback song to get hyped too.  Remember you still have the rest of the program to finish once you get done with that lift.  


How to cycle ME days?
ME Lower: ONE
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Deadlift variation x 6-9 sets x 1-5 reps
Week 3: Squat variation x 6-9 sets x 1-5 reps
Week 4: Deadlift variation x 6-9 sets x 1-5 reps
OR
ME Lower: TWO
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Deadlift variation x 6-9 sets x 1-5 reps
Week 3: Deload 3 x 5 at 50%-60%
OR
ME Lower: THREE
Week 1: Squat variation x 6-9 sets x 1-5 reps
Week 2: Squat variation x 6-9 sets x 1-5 reps
Week 3: Deadlift variation x 6-9 sets x 1-5 reps
Week 4: Deload 3 x 5 at 50%-60%

Try and experiment whichever one works best for you.  If you recover extremely fast, do ONE.  If you get beat up quickly do TWO.  If deadlifts beat you up then do THREE. 

ME UPPER: ONE
Week 1: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 2: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
Week 3: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 4: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
OR
ME UPPER: TWO 
Week 1: Full Range of motion bench (touch your chest) x 6-9 sets x 1-5 reps
Week 2: Partial Range of Motion (board, pin, floor press) x 6-9 sets x 1-5 reps
Week 3: Deload 3 x 5 at 50%-60%

If your recovery is good do ONE if you get beat up do TWO.  Also, be honest with yourself.  Don’t compare yourself to Fred who is running 10,000g of tren.  This is about you and what works best for you. No offense Fred! I'm sure you are a great guy. 


Who should be doing the Max Effort Method?
 
This method is for intermediates or advanced athletes.  Not for beginners. The beginner should be with a coach and dialing in technique.  


More questions?

Please email me [email protected]

As an athlete or fitness enthusiast, you may know that exercise and nutrition are key components to building muscle. However, one aspect of muscle growth that is often overlooked is the role of sleep. Over the last few weeks, I took some time away from the gym due to moving to a new house and a busy work schedule. Rather than trying to rush through a workout or sacrificing time, I chose to prioritize my sleep for the first time in over a decade. I have not felt this great in a long time.
During sleep, your body undergoes a variety of physiological processes that are essential for muscle growth. Let’s take a closer look at some of these processes.

1. Hormone production: sleep is important to produce hormones, such as growth hormone and testosterone, that are critical for muscle growth. Growth hormones are responsible for stimulating the growth and repair of tissues throughout the body, including muscles. Testosterone is a hormone that plays a key role in building and maintaining muscle mass. Research has shown that sleep deprivation can significantly reduce the production of these hormones, which can hinder muscle growth.
   
2. Muscle repair and recovery: when you exercise, you create small tears in your muscle fibers. During sleep, your body repairs and rebuilds these muscle fibers, which is essential for muscle growth. Sleep also helps to reduce inflammation in the body, which can speed up the recovery process.
   
3. Energy restoration: sleep is important for restoring the energy reserves in your body, such as glycogen. Glycogen is a form of glucose that is stored in your muscles and liver and is used as a primary source of energy during exercise. Getting enough sleep ensures that your body has enough energy to power through your workouts and maximize muscle growth.
   

Now that we’ve covered some of the reasons why sleep is important for muscle growth, let’s explore some tips for optimizing your sleep habits.

1. Stick to a consistent sleep schedule: going to bed and waking up at the same time every day can help regulate your body’s natural sleep-wake cycle. This can help improve the quality of your sleep and ensure that you get enough sleep each night. Be sure to stick to a routine as well, I liked to roll out and stretch for 10-15 minutes before jumping into bed.
   
2. Create a relaxing sleep environment: create a sleep environment that is conducive to sleep. This may include using blackout curtains to block out light, keeping the room at a cool temperature, and avoiding electronics before bed.
   
3. Limit caffeine and alcohol: caffeine and alcohol can interfere with sleep quality, so it’s best to limit your intake of these substances, especially in the hours leading up to bedtime. Try to avoid those late night sodas that are filled with caffeine and sugar.
   
4. Practice relaxation techniques: practicing relaxation techniques, such as deep breathing, meditation, or yoga, can help calm your mind and prepare your body for sleep. There are plenty of apps, podcasts, and YouTube videos that can help you with this.
   

In conclusion, sleep is an essential component of muscle growth. Getting enough sleep ensures that your body has the necessary hormones and energy to repair and rebuild muscle tissue. By prioritizing your sleep habits, you can maximize your gains and achieve your fitness goals.

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