PODCAST EPISODES:
Rib Cage Position with Overhead Movements
Rib Cage Position with Overhead Movements
We’ve all seen it bad overhead movement, and every one of us as functional fitness coach has been guilty of allowing varying degrees of it […]
Bodyweight Training Isn’t Program Filler
Bodyweight Training Isn’t Program Filler
I know that it’s super easy to let relativity persuade you into thinking that a bodyweight movement is inferior when it’s paired with […]
Scalpel or Shotgun?
Scalpel or Shotgun?
I make more money by taking the brand position of encouraging you to come to the gym everyday, and that your results depend on your ability […]
The Flat Pyramid Approach
The Flat Pyramid Approach
There are many ways to skin a cat when it comes to strength training sets and I would never declare one approach superior given the […]
What’s In a 100m Run?
What’s In a 100m Run?
If you are among the type with a high level of perception and curiosity around the programming, you may have often wondered why certain […]
This Week’s Training: 9/21 – 9/27
NEWS
SAFETY REMINDER
I want to thank everyone for continuing to keep the safety measures top of mind, and overall we are doing an outstanding job. That said, […]
“Everyone Sweeps the Shed”
“Everyone Sweeps the Shed”
If I asked you which professional sports has the highest all time winning percentage in their sport, what would you […]
Motivational Want vs. Indispensable Need
Motivational Want vs. Indispensable Need
At first, you love the game and how it’s played. You love the routine. You love the process and how it […]
Minimum Effective Dose and The Law of Diminishing Returns
Minimum Effective Dose and The Law of Diminishing Returns
Today, I am going to go a little longer with things as we discuss what is essentially our most foundational training concepts […]
Einstein Had Talmey: No One Is Self Made
Einstein Had Talmey: No One Is Self Made
When Albert Einstein was a child, his mentor Max Talmey would have lunch with Albert every week where the two of them would […]
Why Do We Use Bands?
Why Do We Use Bands?
When added to a barbell like today, bands can be a very advantageous implement that make the lift easier where we are vulnerable and harder where […]
This Week’s Training: 9/14 – 9/20
NEWS
SCHEDULE
While there are no updates or news this week, we want to give you guys full disclosure that additions will likely be coming at some point, […]
What is Our Periodization Plan?
What is Our Periodization Plan?
We would like to take a second and acknowledge September 11th. Everyone has their own political views and during this time, we are more divided than […]
If These Side Lunges Could Talk
If These Side Lunges Could Talks
If Side Lunges could talk they’d tell you all about how important they are to your overall movement and strength. They’d tell you that a […]
Is ‘Balance’ Right For You?
Is ‘Balance’ Right For You?
I live what I define as a “balanced” lifestyle and I recommend that approach often to others. But what is balance? Isn’t that concept entirely subjective, […]
Behind The Whiteboard: Grip Strength
Behind the Whiteboard: Grip Strength
Grip training can be a tough sell. There’s probably nothing less sexy when it comes to functional fitness than telling a room full of people, “Today […]
This Week’s Training: 9/7 – 9/13
NEWS
**NEW THIS WEEK**
“Re-Opening” 9/8: We will be re-opening Tuesday, September 8th at all three locations in the same format that we had prior to the second […]
Crippling the Army
Crippling the Army
As the saying goes, don’t ask your team to do something that it can’t realistically accomplish because all you’re doing is taking resources away from productive objectives that […]
Cheap Jewelry
Cheap Jewelry
Take two sets of earrings, both gold on the exterior. Both look amazing upon purchase. However, a year passes. Two. Three. The two sets of earrings begin to take […]
How D’Oh Made It Into The Dictionary
How D’Oh Made It Into The Dictionary
In 2011, the phrase D’Oh! made it into the Oxford English Dictionary completing the miraculous journey of Homer Simpson from trailblazer cartoon character to […]
Behind the Whiteboard: SA & SL Training
Behind the Whiteboard: SA & SL Training
There are two kinds of movements, closed-chain and open-chain. Training both is important to develop the kinetic chain in complete and varying manners, and […]
Law of Parsimony
Law of Parsimony
The law of parsimony guides us to choose the simplest explanation that fits the evidence and in doing so, the simplest solution will present itself for a problem […]
This Week’s Training: 8/31 – 9/6
NEWS
**NEW THIS WEEK**
“Re-Opening” 9/8: We will be re-opening Tuesday, September 8th at all three locations in the same format that we had prior to the second […]
Never Focus On The Wall
Never Focus On The Wall
All day long in our own heads, we are either negatively or positively reinforcing our surroundings. There is no neutral. Whether or not the outcome of […]
Groundhog’s Day: Revisited
Groundhog’s Day: Revisited
We’re taught the idea that being busy automatically yields production. TGIF. The grind includes Friday, all that shit. It has never been easier to confuse action for effectiveness, […]
Behind the Whiteboard: Rep Counts
Behind the Whiteboard: Rep Counts
Before we begin the surface level physiology of what happens during each rep range, it’s very important to understand that the most benefit is received when […]
The Uniqueness of Process
The Uniqueness of Process
It’s very easy to see the results that someone has earned for themselves and completely disregard the individualism behind it. It’s easy to want to credit process […]
This Week’s Training: 8/24 – 8/30
NEWS
**NEW THIS WEEK**
There will not be classes Wednesday night in OB due to the market.
Class Schedule: As you might imagine, planning the class schedule right now […]
Effort-Cost Averaging
Effort-Cost Averaging
Dollar-cost averaging is when you invest the same amount of money each month towards your goals, regardless of market performance. It’s a relatively guaranteed, low risk way to grow […]
Central vs. Surface
Central vs. Surface
I’m not a psychologist, and the last thing I’d want to pretend to do is have intimate knowledge of how to help people fix deep rooted issues. But […]
What You Critique, Others Envy
What You Critique, Others Envy
We all have things that we don’t like about ourselves. Our teeth, our height, that we don’t deadlift more, we wish we were funnier, better looking, […]
Become More: Explained
Become More: A How To
Often, we look only at the first step needed towards achieving a goal, that is, the immediate first effect it has on our lives and see […]
The Four Horsemen: Tension, Stress, Damage, Protein
The Four Horsemen: Tension, Stress, Damage, Protein
If we agree that most physique goals typically require the addition of muscle, then it’s helpful to understand what actually drives that.
Adequate Protein
To create […]
This Week’s Training: 8/17 – 8/23
NEWS
**NEW THIS WEEK**
Expanded Formats: Beginning this week, we will be working some racks into PB and OB program design. Half the class will start on A, the […]
“I Swear I Never Eat This”
“I Swear I Never Eat This”
Back when I lived in PB and coached most of the classes from 2011 – 2015, I was a frequent visitor of the local establishments. […]
What’s The Name of Your Game?
What’s The Name of Your Game?
I believe that the people who have the healthiest relationship with nutrition and fitness are those with unwavering clarity on what their intentions are with […]
Freedom Through Knowledge
Freedom Through Knowledge
Marketers and those in branding know that you don’t know shit about their product. It’s why cell phone companies, cars, food makers, and most places can make bold […]
Behind the Whiteboard: Eccentrics
Behind the Whiteboard: Eccentrics
In order to really understand movement and its objective at any given time, it’s helpful to understand that there are three basic types of movement.
-
Isometric –> […]
Getting or Staying in Shape?
Getting or Staying in Shape?
Getting and staying in shape are both completely subjective, relative, and yet both are very different efforts that are uniquely personal. Staying in shape keeps what you’ve […]
This Week’s Training: 8/10 – 8/16
NEWS
**NEW THIS WEEK**
OB Re-Opening! We are very excited to announce that we will test re-opening our Ocean Beach location in a highly modified outdoor-based capacity. The […]
OB Re-Opening Monday
OB Re-Opening Monday
We’re very excited to continue our test of modified outdoor operations with P360 Ocean Beach, this Monday. Format and program will follow what is written for P360 Pacific […]
The Benefits of ‘Good Enough’
The Benefits of ‘Good Enough’
Jim Collins once said that good is the enemy of great. In the context of organizations, it meant that complacency can settle in once a certain […]
Habit Loops
Habit Loops
Charles Duhigg’s excellent book The Power of Habit discusses how we learn behaviors that we’re able to keep forever, scientifically dissecting them into provable and learnable methods in which we […]
Variety: The Wolf in Sheep’s Clothing
Variety: The Wolf in Sheep’s Clothing
Time economy is a concept that we put at the forefront of our program design. What are you achieving in the amount of time you […]
Fitness Paychecks
Fitness Paychecks
“Money is not the goal, but a byproduct of excellence” is one of my favorite quotes from the works of Ray Dalio, and one that has always spoken to […]
This Week’s Training: 8/3 – 8/9
NEWS
**NEW THIS WEEK**
PB Re-Opening: We are very excited to announce that we will test re-opening our Pacific Beach location in a highly modified outdoor-based capacity that […]
“Make Light Weight Feel Heavy”
“Make Light Weight Feel Heavy”
The fitness industry is often so focused on technique as a tool to prevent injury that we often forget about how valuable it is for, ya […]
Your Immunity to Imperfection
Your Immunity to Imperfection
Carl Jung once said that difficulties are essential for human health. Hardship. ESSENTIAL. For our health. It’s a powerful thought. In a time when we’re typically told that […]
Trying To Rebuild? Go Minimalist
Trying To Rebuild? Go Minimalist
The opportunity to be overwhelmed and discouraged is rampant right now. After all, your fitness and health routines have been thrown what I would wager to […]
Your Adaptation Is Still Alive and Well
Your Adaptation Is Still Alive and Well
It’s incredibly easy to let the physical environment we are in influence how we perceive its ability to be effective. Honestly, it’s why I […]
Have To Vs. Get To
Have To Vs. Get To
This current version of our society has polarized most of us. It’s hardened our opinions and made us a more extreme version of ourselves, good and […]
This Week’s Training: 7/27 – 8/2
NEWS
**NEW CLASS TIMES**
- 9:30a
- 1:30p
- 2:20p
Please make sure to check the schedule closely. Class times were adjusted by 10 minutes starting in the mid-morning block. This […]
This Week’s Training: 7/20 -7/26
NEWS
**COVID-19 UPDATE**
Members,
Please see our detailed plan of action (for now) in response to Governor Newsom’s mandate to close all indoor gym […]
COVID-19 Plan of Action
Good Evening, Members.
In response to Governor Newsom’s mandate to close all indoor gym activity, we will be serving you in the following for the time being.
In Summary:
- P360 Bay Park […]
This Week’s Training: 7/13 – 7/19
NEWS
**COVID-19 UPDATE**
Members,
Please see our detailed plan of action (for now) in response to Governor Newsom’s mandate to close all indoor gym […]
This Week’s Training: 7/6 -7/12
NEWS
**NEW CLASS**
12:30 pm @ P360 Pacific Beach
Grassroots on Train Heroic
Remember, all active members not on hold can gain free access to our continued at-home […]
This Week’s Training: 6/29 – 7/5
NEWS
Grassroots on Train Heroic
Remember, all active members not on hold can gain free access to our continued at-home Grassroots workouts. Simply enter your email here:
Not […]
COVID-19 Safety Precautions
COVID-19 Safety Precautions
Dear Community,
Now that classes are resumed we are excited to roll out what we know beyond any doubt to be fitness industry leading safety precautions and group fitness […]
This Week’s Training: 6/22 – 6/28
NEWS
Schedule Update
The 7:10 pm class at Bay Park and PB have been temporarily suspended until attendance demand increases.
Class Modifications and Guidelines
Please make sure to […]
This Week’s Training 6/15 – 6/21
NEWS
Class Modifications and Guidelines
Please make sure to read this thoroughly prior to coming to your first class.
Grassroots on Train Heroic
Remember, all active […]
This Week’s Training 6/8 – 6/15
NEWS
Equipment Recall
Monday, 5:30 pm is your FINAL opportunity to return your equipment. Please help us re-open on time by doing your part.
Grand Re-Opening
Folks, the […]
This Week’s Training 6/1 – 6/7
“Grassroots” Resources
EQUIPMENT RECALL THIS SATURDAY
9 am – 11 am, make sure to read the details.
JOIN OUR GRASSROOTS BETA TEST (*NEW)
Over the last […]
This Week Training: 5/25 – 5/31
“Grassroots” Resources
WHAT TO EXPECT WHEN CLASSES RESUME
**NEW** IG DIRTY CHALLENGE
Every week, we’ll play a game of social media tag with a different Dirty […]
This Week’s Training 5/18 – 5/24
“Grassroots” Resources
WHAT TO EXPECT WHEN CLASSES RESUME
**NEW** IG DIRTY CHALLENGE
Every week, we’ll play a game of social media tag with a different Dirty […]
What to Expect When Classes Resume?
What to Expect When Classes Resume?
Dear Community,
We are so excited to announce that we will be re-opening in full on Monday, June 15th at all three locations! Please take a […]
This Week’s Training 5/11 – 5/17
“Grassroots” Resources
**NEW** IG DIRTY CHALLENGE
Every week, we’ll play a game of social media tag with a different Dirty Challenge. You may perform the challenge at […]
“Grassroots”: Muscle Series
“Grassroots”: Muscle Series
For those who prefer to follow a simple, effective template that focuses on building muscle. The “Grassroots” Muscle Series works because it targets a specific group of motor […]
This Week’s Training 5/4 – 5/10
“Grassroots” Resources
**NEW** IG DIRTY CHALLENGE
Every week, we’ll play a game of social media tag with a different Dirty Challenge. You may perform the challenge at […]
This Week Training 4/27 – 5/3
“Grassroots” Resources
CORONA VIRUS UPDATE
Updated: Wednesday, April 22nd
Read Dave’s newest open letter to membership
RESOURCES
Open Letter to Membership — April
Hello, Members.
First, a thank you. Lost in all of the daily grind to keep the engine moving was our 9 year anniversary last Friday. Though we are not running classes […]
This Week’s Training 4/20 – 4/26
“Grassroots” Resources
CORONA VIRUS UPDATE (*NEW*)
Updated: Wednesday, April 22nd
Read Dave’s newest open letter to membership
RESOURCES
This Week’s Training 4/13 – 4/19
“Grassroots” Resources
RESOURCES
Equipment Rental (Members Only)
Every Saturday 9 am at the following gyms: Pacific Beach, Bay Park, Ocean Beach
[…]
“Grassroots” Strength Series
“Grassroots” Strength Series
Every Saturday from now until classes resume, we will be running an equipment swap at 9 am at PB, Bay Park, and OB. It is a great time […]
Nutrition Talk with Coach Ashley, Part 1
Nutrition Talk with Coach Ashley, Part 1
In this video, Ashley talks about the mental side of quarantine nutrition and some small ways you can think positively to getting yourself back […]
Are Some Movements Too Heavy and Others Too Light?
Are Some Movements Too Heavy and Others Too Light?
For example, maybe your presses are too heavy but your squats are just right? Or, vice versa? Here are some easy tips […]
5 Training Principles Behind “Grassroots”
5 Training Principles Behind “Grassroots”
How we all doing out there, guys and gals? We are now onto week four of our Grassroots programming, which is insane to me that it’s […]
