Author: Frank Donley Training

I graduated from Boiling Springs High School where I competed through four years of varsity Football and Track. I went on to receive my B.S. in Exercise Science and minor in Biology from Shippensburg University. I spent the last few months of my college career interning as a Strength and Conditioning Coach at Results Fitness in Chambersburg, Pennsylvania. I conducted speed and agility classes for high school football teams and developed sports-specific training protocols for baseline testing and post-program testing on different types of athletes. I have spent the last nine years as a Strength Coach at LA Fitness, Unlimited Changes, and Warriorfit Performance. I take pride in motivating clientele and athletes to reach their specific goals. I have worked with a variety of athletes from 6 years old to the professional level in order to reach optimal performance. I work to improve Mobility, Relative Strength, Absolute Strength, Power, and Metabolic Conditioning Levels through a progressive system. My drive in this industry is to mold individuals' minds and bodies, enabling them to achieve goals, which once might have seen unobtainable. The first step is believing in yourself, not setting limitations, and working to get better everyday.

Free Weights vs Machines for Strength Training

Frank Donley Training March 6, 2025

By Cory Woolf

When it comes to training, you’ve likely encountered both free weights and machines at the gym, and each has its own benefits. However, if you want to maximize strength, muscle growth, and overall fitness, free weights are generally the better choice in the long run. Let’s take a closer look at both options and explore why free weights are the superior option for many.

Free weights offer a significant advantage in that they engage more muscle groups compared to machines. When you lift free weights, your body must stabilize the weight, activating not just the primary target muscles but also your stabilizer muscles. This results in a more comprehensive workout, developing not just strength but also coordination and balance. Furthermore, free weights replicate natural movements, such as squatting or pressing which are like movements we perform in our daily lives. This is what makes free weights so effective for improving functional strength—the kind of strength that helps you perform better in everyday activities. Additionally, because free weights allow for a greater range of motion, they tend to activate muscles more effectively and improve mobility. As you lift, your body moves through a more natural motion, which can help prevent injury over time.

Another benefit of free weights is the increased calorie burn. Due to the increased coordination and muscle activation in each exercise, they demand more energy than machines, thus burning more calories. However, free weights do come with a learning curve. For beginners, the lack of guided movement paths can be intimidating, and if not performed correctly, there is a chance of injury. It also requires more focus and control, especially when using heavier weights. But these challenges are part of the reason free weights ultimately deliver better results. As your skill and form improve, you’ll be building not just physical strength, but also mental focus and discipline.

On the other hand, machines are often easier for beginners or those looking to isolate specific muscle groups. Machines offer built in support and fixed movement paths, which can help guide you through exercises. This makes machines a safe choice, especially those recovering from an injury or new to weight training. Additionally, machines are great for isolating muscles, which can be useful for bodybuilders. However, they don’t offer the functional benefits free weights do. Machines limit your range of motion and restrict the natural movement patterns your body uses in real-life activities. While they are efficient for targeting specific muscles, they don’t build the type of overall strength needed for better coordination, athletic performance, and functionality.

In the long run, free weights are the more effective choice for building strength, improving functional fitness, and enhancing you coordination and balance. They may require more effort and a focus on technique initially, but the benefits—greater muscle activation, improved balance, and a more comprehensive strength building experience—far outweigh the ease of using machines. By incorporating free weights into your training routine, you’ll not only get stronger but also develop a well-rounded foundation that can enhance your performance both in and out of the gym. So, while both can play a role in a balanced workout program, free weights should be your go-to for long-term results.

Protect Your Energy: Small Changes for Big Results

Frank Donley Training February 27, 2025

In a world overflowing with distractions and constant demands, it’s more important than ever to recognize that your energy—your mental, emotional, and physical resource—is finite. Every day, we encounter countless decisions that can either propel us toward our goals or drain us of the vitality needed to achieve them. The good news? By being selective and protective of how you invest your energy, you can transform your life one positive habit at a time.

Recognize the Finite Nature of Your Energy

Your energy is like a bank account with a limited balance. Each decision, interaction, and moment of focus either deposits into or withdraws from that account. When you engage in activities that don’t serve your purpose or align with your long-term goals, you deplete the resources needed to grow—physically, financially, spiritually, and mentally. Recognizing that you only have so much energy is the first step toward making more mindful choices.

Ask yourself: Are my daily behaviors moving me closer to where I want to be? If not, it’s time to recalibrate.

Evaluate and Transform Your Daily Behaviors

Modify What Doesn’t Serve You

The first step in protecting your energy is to identify behaviors and decisions that aren’t positively impacting your direction in life. Instead of letting these habits dictate your mood or productivity, convert them into activities that uplift and propel you forward. For example:

• Replace Doom-Scrolling with Nature Walks:

Political news and negative media can create a sense of overwhelm and hopelessness. Instead of spending hours scrolling through distressing headlines, try stepping outside for a walk in the woods. Nature offers a refreshing escape, recharging your mental clarity and easing stress.

• Swap Impulsive Spending with Conscious Choices:

If financial instability is a concern—especially if you’re buried in debt and lack tangible assets—small everyday actions matter. Instead of ordering food last minute via delivery apps, create a grocery list and meal plan. This not only saves money but also instills discipline and healthier habits.

• Trade Passive Entertainment for Growth:

When you find yourself binge-watching endless episodes of a TV show like Yellowstone, consider shifting that time to activities that nurture your mind. Meditate, read a book, or explore a hobby that challenges you intellectually or creatively. These activities help you build skills and resilience.

Prioritize Positive Inputs

Every input you allow into your life—be it media consumption, conversations, or even the company you keep—affects your energy balance. Instead of filling your day with negativity or trivial distractions, be intentional about what you expose yourself to. Positive inputs include:

• Educational Content: Books, podcasts, or courses that broaden your perspective.

• Mindfulness Practices: Meditation or movement can enhance your mental clarity and emotional well-being.

• Meaningful Relationships: Engage with people who support your growth and challenge you to be your best self.

By curating your daily environment, you’ll find that small changes begin to compound over time, leading to significant improvements in your overall quality of life.

The Power of Incremental Change

It’s Not All or Nothing

One of the most common misconceptions is that improving your life requires a complete overhaul overnight. In reality, positive daily habits—no matter how small—can have a monumental impact over the long run. Think of it as compound interest for your well-being. Each mindful decision, every moment of clarity, and every intentional action adds up, forming the foundation for lasting change.

• Consistency Over Perfection:

You don’t need to reinvent your entire life in a single day. Focus on consistent, manageable changes. Whether it’s a daily walk, a dedicated time for reading, or a food log, every bit of progress contributes to your future success.

• Celebrate Small Wins:

Recognize and celebrate the incremental improvements. Acknowledge that choosing a healthier meal or spending an hour away from negative media is a victory. These small wins build momentum and motivate you to keep pushing forward.

Letting the Small Changes Compound

Over time, the cumulative effect of these small, positive changes can transform your life dramatically. Imagine each good habit as a seed planted in fertile soil. With consistent care and attention, these seeds grow, intertwining to create a robust, resilient tree. Your daily habits, when nurtured, lead to a macro change—a complete life transformation that becomes evident over decades.

• Long-Term Vision:

Keep your eyes on the long-term vision. Remind yourself why you’re making these changes. Whether it’s financial freedom, improved physical health, or spiritual peace, let your vision be the guiding light that motivates every decision.

• Resilience Through Adaptation:

Life is unpredictable, and setbacks are inevitable. The key is to remain resilient and adaptable. When you find yourself slipping into old habits, re-evaluate your choices and gently steer yourself back toward positive actions. Every setback is an opportunity to learn and grow stronger.

Cultivating a Life Aligned with Your Goals

Invest in What Truly Matters

Your energy is best spent on activities and relationships that align with your values and aspirations. Instead of scattering your focus on every fleeting distraction, invest in what builds you up.

• Physical Health:

Commit to regular movement, strength training, balanced nutrition, and sufficient rest. A healthy body fuels a healthy mind, enabling you to tackle challenges with vigor.

• Financial Responsibility:

Whether it’s budgeting, saving, investing, or learning new skills to boost your income, every financial decision should support your long-term security and growth.

• Spiritual and Mental Growth:

Engage in practices that nourish your soul and mind. This might include meditation, journaling, or even connecting with a community that shares your spiritual values.

Redirect Your Focus to Create a Positive Ripple Effect

By shifting your focus from negativity to proactive, meaningful actions, you set in motion a ripple effect that extends beyond your personal well-being. As you protect and wisely invest your energy, you inspire those around you to do the same. The collective impact of many individuals making small, positive changes can lead to a significant transformation in our communities, and eventually, in the broader world.

A Journey Worth Taking

Your energy is precious and finite—a resource that must be guarded and nurtured. Instead of succumbing to the pull of negative influences and fleeting distractions, choose to invest in your growth. Whether that means swapping mindless scrolling for a rejuvenating walk in nature, or replacing impulsive spending with mindful budgeting, every choice counts.

Remember, progress isn’t about making drastic changes overnight. It’s about the cumulative effect of daily habits that slowly but surely build the life you desire. Prioritize positive inputs, celebrate every small win, and let the power of incremental change shape a future where your energy is used to its fullest potential.

Every journey begins with a single step. Today, choose to protect your energy and set yourself on the path to a more fulfilling, balanced, and purpose-driven life.

Stay STRONG,

Coach Frank

Why Progress Isn’t Always Measured by the Scale

Frank Donley Training February 25, 2025

As a fitness coach, one of the most common concerns you hear is the desire to see immediate weight loss results on the scale. It’s easy to fall into the trap of thinking that a lower number equals success, but the truth is, progress isn’t always reflected in the numbers on the digital screen. There are so many other ways to measure improvement, and it’s important to broaden your perspective on what progress may look like.

One of the most noticeable signs of progress is an increase in strength and endurance. Maybe you started out struggling with squats or couldn’t run a mile without feeling winded, but now you’re confidently lifting more weight or completing your workout with more energy. These gains are often not seen immediately on the scale, but they show significant progress in your fitness journey. Improved strength means your body is becoming more efficient at handling physical tasks, which is a huge win!

Exercise has a powerful impact on mental well-being, yet this progress is often overlooked. You may feel less stressed, more energized, or simply in a better mood after a workout. Exercise can boost endorphins, the brains “feel-good” chemicals, and over time, you may notice that your mental clarity and emotional stability improve. These are signs of progress that are just as important as physical changes and should never be underestimated. These mental changes allow you to show up not just in your workouts more frequently, but in your life as a whole.

In addition to strength and mood improvements, changes in body composition are another key indicator of progress. As you build muscle and burn fat, your body may become leaner and more toned, even if your weight remains the same or fluctuates slightly. Muscle mass is denser than fat, so while the scale might not budge, your body’s shape and how your clothes fit can show significant changes. Moreover, muscle burns more calories at rest than fat, meaning that even when you’re not working out, your body is becoming more efficient at burning energy. This helps to increase your metabolism over time, offering long-term benefits that go far beyond just looking leaner.

Regular exercise can promote deeper, more restful sleep, which in turn boosts recovery, energy levels, and overall well-being. When you wake up feeling more rested and alert, it’s a clear indication that your body is responding to the changes you’re making in your fitness routine. Sleep is a powerful tool in your fitness journey, don’t disregard its importance.

The scale may be an easy and familiar way to track progress, but it’s far from the only measure of success. Strength gains, mental well-being, body composition and improved sleep all contribute to a healthier, stronger version of yourself. Embrace these non-scale victories and remember that true progress is about how you feel, how you perform, and how you’ve transformed both inside and out.

The Magic You Are Looking for Is in the Work You Are Avoiding

Frank Donley Training February 20, 2025

We all want results in the gym—more strength, better endurance, a leaner physique. But the truth is, the progress we crave doesn’t come from doing what’s easy. It comes from doing what we resist. The exercises we avoid, the disciplines we neglect, and the challenges we sidestep are often the exact things that would unlock our greatest potential.

Facing the Hard Stuff

Think about the movement you dread the most. Maybe it’s squats because they expose your weakness in the legs. Maybe it’s deadlifts because they demand total-body effort. Or perhaps it’s high intensity intervals because it pushes your lungs and heart to their limits. Whatever it is, avoiding these movements is also avoiding the results they bring.

That’s where the “magic” lies. Not in the comfortable routines or the easy workouts, but in the struggle. Strength, endurance, and transformation don’t come from playing it safe—they come from embracing the work that feels hardest.

Why We Avoid Certain Workouts

Avoidance in the gym often stems from three things:

1. Discomfort – It’s human nature to resist pain and fatigue. But growth requires discomfort. Every rep that burns, every weight that feels heavy, and every sled push that makes your lungs scream is forging a stronger version of you.

2. Weakness Exposure – It’s humbling to confront our weak points. If you struggle with pull-ups, you might be tempted to skip them. But by working through that weakness, you build true strength.

3. Fear of Failure – No one wants to look weak, slow, or inexperienced. But failing is part of the process. The strongest lifters, fastest runners, and most skilled athletes all started as beginners who struggled.

Lean Into the Resistance

Instead of avoiding the tough stuff, challenge yourself to face it head-on. If mobility work is your weak point, commit to improving it. If heavy lifts intimidate you, start light and build up. If conditioning gasses you out, make it a priority. Over time, the things that once felt impossible will become your strengths.

The magic isn’t in the shortcuts or hacks—it’s in the hard, unglamorous work. So the next time you find yourself dodging a movement or dreading a workout, remember: that’s exactly where the real progress is waiting.

Lean into the resistance. That’s where transformation happens.

Stay STRONG,

Coach Frank

Why In-Season Training Is Crucial for Athletes

Frank Donley Training February 12, 2025

Many athletes make the mistake of focusing solely on off-season training, believing that once the season begins, their time in the weight room should take a backseat. While recovery and sport-specific skill work are essential, abandoning strength training during the season can lead to decreased performance, increased injury risk, and long-term setbacks. Consistent in-season training isn’t just about maintaining gains—it’s about maximizing durability, optimizing recovery, and setting yourself up for long-term athletic success.

Staying Strong and Durable During a Tough Season

A competitive season is physically demanding, placing high levels of stress on the body through repetitive movements, collisions, and constant high-intensity efforts. Without strength training, athletes gradually lose muscle mass, power, and resilience, leaving them more vulnerable to fatigue and injury.

A well-structured in-season program doesn’t mean lifting maximal loads with high volume multiple times per week. Instead, it focuses on maintaining strength, reinforcing movement patterns, and preventing imbalances caused by sport-specific movements. Movements like trap bar deadlifts, Bulgarian split squats, and loaded carries help athletes stay strong while avoiding excessive wear and tear.

Additionally, in-season training enhances joint integrity, reinforces tendon and ligament strength, and supports overall durability. By continuing to train, athletes can better withstand the grind of a full season and avoid the common breakdowns that occur late in the year.

Long-Term Athletic Development: A Higher Ceiling Over 4–8 Years

Athletic development isn’t measured in months—it’s built over years. When athletes only train during a short off-season window, they significantly limit their long-term potential. Those who consistently train year-round, even at a reduced volume during the season, experience cumulative benefits that compound over time.

Over a four-to-eight-year period, athletes who remain committed to in-season training:

• Develop a higher strength ceiling – Instead of losing gains every season and rebuilding in the off-season, they continually progress, leading to superior performance.

• Enhance neuromuscular efficiency – Staying active in the weight room improves coordination between the nervous system and muscles, increasing power output in competition.

• Reduce injury setbacks – Avoiding prolonged strength losses means fewer soft tissue injuries, fewer missed games, and less time spent in rehab instead of training.

• Improve longevity – Whether an athlete wants to play professionally or simply stay active post-competition, maintaining a strong, resilient body extends their ability to perform at a high level.

When you think long-term, the athletes who consistently train—regardless of the season—are the ones who separate themselves from the competition.

Additional Benefits: Blood Flow, Recovery, and Mental Focus

Strength training isn’t just about maintaining muscle—it also plays a key role in recovery and performance longevity. Light to moderate resistance training stimulates blood flow, which helps deliver oxygen and nutrients to muscles while flushing out metabolic waste. This process aids in recovery and reduces soreness, keeping athletes fresher throughout the season.

In-season training also serves as a mental reset. The weight room provides a controlled environment where athletes can build confidence, refine movement patterns, and break through mental barriers. Training sessions reinforce discipline and consistency, two qualities that directly translate to game-time performance.

Final Thoughts: Make Training a Year-Round Habit

The best athletes don’t train for just three months—they train year-round. A strategic in-season strength program allows athletes to maintain power, prevent injuries, and develop long-term potential without over taxing their bodies. The key is adjusting volume and moderating intensity to complement the demands of the season while keeping the body primed for peak performance.

If you’re serious about excelling in your sport, don’t hit pause on training when the season starts. Stay committed, stay strong, and build a foundation that will carry you through not just this season, but your entire athletic career.

The 5 Fundamental Human Movements in Training

Frank Donley Training February 8, 2025

By Cory Woolf

When designing an effective full-body fitness program, it’s essential to focus on the fundamental movements your body performs every day. These movements are the building blocks of strength, mobility, functionality, and vitality. Whether you’re an athlete, fitness enthusiast, or someone looking to improve your everyday activities, incorporating these five fundamental movement categories will provide a solid foundation for abalanced training routine. These categories are:

1. Push

2. Pull

3. Hinge

4. Squat

5. Locomotion

👉Note: This is not an exhaustive list of all the exercises you can perform but it lays the foundation for the exercises you shouldprioritize. Let’s break down each movement and explore whyincorporating them into your routine can lead to more sustainable and effective results.

1. Push Movements

Push movements are exactly what they sound like: the act of moving something away from your body. These exercises primarily target the muscles of the chest, shoulders, and triceps. Think push-ups, bench presses, or overhead presses to name a few. These movements are excellent for building upper body strength which mimic real-life actions such as pushing a door open or reaching for something on a high shelf.

2. Pull Movements

Pull movements act in the opposite direction of push movements. In these exercises, you’re pulling an object toward your body. Pulling engages muscles like the lats, traps, rhomboids and biceps primarily. Examples of pull exercises include pull-ups and rowing variations, which help strengthen the back and improve posture. A strong back is essential for everything from lifting heavy objects to maintaining good posture while sitting for long periods. Incorporating pull movements balances out push exercises, preventing shoulder imbalances and supporting shoulder joint health.

3. Hinge Movements

The hinge movement involves bending at the hips with minimal knee flexion while maintaining a neutral spine. This essential movement develops the posterior chain—the hamstrings, glutes, and lower back. Hinge exercises mimic real-life actions like picking something up from the ground, leaning forward to grab something or performing most household chores. Deadlifts, hip thrusts, and kettlebell swings are excellent hinge exercises. Strengthening the posterior chain with these movements not only improves posture but also helps prevent lower back pain and boosts athletic performance.

4. Squat Movements

Squats are often referred to as the “king of exercises” because they target multiple muscle groups. Squats involve bending the hips and knees simultaneously while maintaining an upright spine. This movement primarily targets the quadriceps, hamstrings, glutes, and core. Squats are essential for building lower body strength, power, and endurance. They play a major role in everyday activities, like sitting down, standing up, and lifting objects off the ground. For parents and grandparents, squats are especially important for keeping up with kids or grandkids. By training squats, you enhance mobility, stability, and strength not just in your legs but throughout your entire body. Variations of the squat include bodyweight squats, goblet squats, back squats, and split squats.

5. Locomotion

Locomotion, often overlooked, includes a wide range of movements that involve traveling from one point to another. These include walking, running, cycling, lunges, sled pushes, and loaded carries. While locomotion may seem like simply cardio, it’s also an excellent way to build strength, muscular endurance, and coordination. These movements require multiple muscle groups to engage simultaneously for balance, force production, and stability. Incorporating locomotion exercises into your routine can improve cardiovascular health, enhance fat loss, and build functional strength. Additionally, the mental challenge of pushing through these movements adds an extra benefit.

Why These Movements Matter

Each of these five movements plays a crucial role in improving your overall fitness. By focusing on training them 2-3 times a week, you ensure that you develop a balanced body capable of handling a wide range of physical tasks. Moreover, these movements reflect how our bodies naturally move in dailylife. Training these movements improves performance not only in the gym but also in your everyday activities—whether that’s carrying groceries, keeping up with kids or grandkids, or maintaining good posture throughout the day.

Incorporating all five of these movements into your training regimen helps work all major muscle groups, preventsimbalances, and promotes overall strength, mobility, and endurance. A balanced program includes push and pull movements for upper body strength and power, hinge and squat exercises for lower body strength and power, and locomotion to enhance cardiovascular health and overall strength and conditioning.

Getting Started

If you’re new to training, this is a sustainable and beginner-friendly approach to building a solid foundation. You can start by training all five movements 1-2 days a week, focusing on mastering the form and technique. Begin with bodyweight variations or lighter weights to develop control and ensure proper movement patterns. This allows your body to adapt gradually, reducing the risk of injury and building a strong base for more advanced training in the future. Additionally, don’t be discouraged if you don’t see rapid results at first. Consistency is key, and over time, you’ll notice improvements in your fitness levels. This approach will help you not only build lasting physical change but also cultivate a mindset that values steady progress, which is essential for long-term success. By focusing on these areas, you’re setting yourself up for success both inside and outside of the gym.

Strength and Health Are a Long Game—Play It Right

Frank Donley Training February 3, 2025

Starting out in the gym can feel like stepping into a battlefield, where you’re David staring up at the Goliath of long-term fitness. The weights seem too heavy, the progress feels too slow, and the results you want seem impossibly far away. But here’s the truth—if you want to get stronger and healthier, you have to commit to playing the long game.

Lock Down a Plan and Build Discipline

The most important step in any journey is creating a plan and sticking to it. Without a structured approach, every workout can feel aimless, and motivation will fade fast. Choose a program that aligns with your goals, whether it’s strength, endurance, or overall health. Then, commit to executing that plan with discipline—not just when you feel like it, but especially when you don’t.

Discipline is what separates those who see real, lasting results from those who start strong but burn out. It’s not about motivation; motivation is fleeting. Some days you’ll feel fired up to train, and other days you’ll want to skip the gym entirely. The key is to show up regardless. Treat each workout as a non-negotiable appointment with yourself.

Be Patient with Your Daily Actions

Progress in the gym isn’t measured in days or weeks—it’s measured in years. Strength and health are built through thousands of small, seemingly insignificant choices made day after day. Hitting your workouts, eating quality food, getting enough sleep, and managing stress—these habits compound over time, even when you don’t see immediate results.

Think of it like stacking bricks. Each session in the gym, every healthy meal, and every night of good sleep adds another brick to your foundation. Some days, you might not notice a difference. Some weeks, it might feel like nothing is changing. But give it a few months, a year, or five years, and you’ll look back and be amazed at what you’ve built.

Trust the Process—Your Future Self Will Thank You

The strongest people in the gym aren’t the ones who trained the hardest for a month. They’re the ones who kept showing up for years. Strength isn’t given; it’s earned through consistency and patience. The strength and fitness you build today will determine the quality of your life years from now.

So, commit to the long game. Take the pressure off yourself to see instant results. Focus on executing small, daily actions that move you forward. One day, you’ll look back and be grateful that you stayed the course.

Keep stacking those bricks. Keep playing the long game. Your future self is counting on you.

Stay STRONG,

Coach Frank

strength training

Squat Mechanics: Why Your Body’s Biomechanics Shape Your Squat

Frank Donley Training January 22, 2025

When it comes to squats, one thing is clear: no two squats look the same, nor should they. Biomechanics—specifically the lengths of your femurs, torso, and other body segments—play a significant role in how your squat looks and feels. To perform a high-quality squat, the key is keeping the barbell balanced over the midfoot throughout the movement. However, achieving that balance will look different for everyone, depending on their unique body structure.

Instead of forcing everyone to fit into a cookie-cutter squat with generic cues, let’s take an individualized approach to help you develop the best squat for YOUR body.

The Role of Biomechanics in Squat Mechanics

Long Femurs

If you have long femurs relative to your torso, you’ll naturally find squats more challenging, particularly when it comes to maintaining an upright torso. Your femurs will push your hips further back, creating a greater forward lean to keep the barbell balanced over your midfoot.

For long-femured lifters:

• Optimal Squat Style: Low-bar back squats tend to feel more natural, as they allow for a more forward torso lean and reduce strain on your lower back.

• Stance Tips: A slightly wider stance with feet turned out can help you open your hips and reduce the forward lean.

• Mobility Work: Focus on hip and ankle mobility to maintain depth without rounding your lower back.

Short Femurs

Short femurs make squatting look effortless. Lifters with this proportion can maintain a more upright torso, even in a deep squat, as their hips don’t need to travel as far back.

For short-femured lifters:

• Optimal Squat Style: High-bar back squats or front squats work well, as the upright position feels more natural.

• Stance Tips: A shoulder-width stance often works best, but adjust based on comfort and hip mobility.

• Strength Focus: Prioritize quads and core strength to maximize performance and stability in this position.

Long Torso

A long torso allows for a more upright squat position, as the center of gravity stays closer to the midfoot. However, this proportion can place more stress on the lower back if not managed properly.

For long-torso lifters:

• Optimal Squat Style: High-bar back squats or front squats are ideal, as they complement the upright position.

• Stance Tips: Experiment with stance width, as mobility and comfort will determine the best positioning.

• Mobility Work: Strengthen your posterior chain and work on thoracic spine mobility to maintain a strong, neutral position under heavy loads.

Short Torso

Lifters with short torsos often find it challenging to remain upright, particularly if paired with long femurs. They’ll naturally lean forward more during squats, which increases the demand on the posterior chain.

For short-torso lifters:

• Optimal Squat Style: Low-bar to mid-bar back squats are usually better suited, as they reduce the need for an upright position.

• Stance Tips: A slightly wider stance and turned-out toes can help maintain balance and depth.

• Strength Focus: Build strong glutes, hamstrings, and spinal erectors to support the forward lean.

The Key: Individualized Squats

The biggest mistake in teaching squats is relying on overused, generalized cues like “chest up” or “stay upright,” without considering individual biomechanics. A “perfect” squat for one person could look completely different for someone else.

Here’s how to develop the best squat for YOU:

1. Film Yourself: Record your squats from multiple angles to identify your natural movement patterns.

2. Experiment: Try different squat styles (high-bar, low-bar, front squats) to see what feels best.

3. Adjust Your Stance: Play with your foot placement and toe angle to find the most stable and comfortable position.

4. Focus on Mobility: Address any mobility restrictions, especially in the hips, ankles, and thoracic spine, to improve depth and alignment.

5. Seek Professional Guidance: Work with a coach who understands biomechanics and can help tailor your squat to your body’s proportions.

Stop Forcing Square Pegs Into Round Holes

Squats are not one-size-fits-all. Forcing every lifter into a standardized technique ignores the unique biomechanics that dictate how they move. Instead of trying to fit a square peg into a round hole, take an individualized approach. Focus on keeping the barbell balanced over the midfoot and adjust your squat mechanics to suit your body.

Embrace your biomechanics, train with intention, and unlock your full squatting potential. Your best squat isn’t about mimicking someone else—it’s about maximizing YOUR strength, mobility, and balance.

Key Areas for Beginner Trainees to Focus on for Long-Term Success

Frank Donley Training January 17, 2025

By Cory Woolf

Starting your fitness journey can feel overwhelming with so much information out there. It’s easy to get caught up in the latest trends, fitness challenges, or the pressure to see fast results. However, as a beginner, focusing on a few foundational habits will set you up for lasting success. Rather than chasing quick fixes or complicated routines, concentrate on two to three core areas that can make a real difference: consistency in strength training, walking daily, and prioritizing sleep. Let’s dive into each one.

Consistency in Strength Training

When you’re new to strength training, the key is consistency—not intensity. Strength training is a cornerstone of any well-rounded fitness program because it builds muscle, boosts metabolism, enhances overall strength, and improves mood. As a beginner, it’s important to start slowly and gradually build up.

Two to three days a week is a great start, as it gives your body enough stimulus to adapt without overwhelming it. This is the groundwork for future progress. Many beginners get excited and try to train every day right out of the gate, but this can often lead to exhaustion or injury. A few days a week allows for proper recovery, which is essential for beginners. Going to the gym consistently—even if only for 30–45 minutes—will yield far better results than sporadic, intense sessions. The goal should be to make strength training a regular part of your routine.

As a beginner, it’s helpful to focus on compound exercises (like squats, hinging, pressing, and pulling) that target multiple muscle groups. These movements build functional strength and create a solid base for more advanced exercises later. However, before adding a bunch of weight, mastering proper technique is critical. Focus on performing exercises correctly to avoid injury and develop good movement patterns that will serve you well in the future.

Daily Walks

While strength training is essential, don’t underestimate the benefits of walking. Walking is an incredibly simple and effective way to increase daily physical activity, boost your overall fitness, and improve your health. Here’s why:

• Promotes recovery: Walking helps stimulate blood flow, which aids in muscle recovery and reduces soreness from strength training.

• Increases overall movement: If you’re working in a sedentary job or lifestyle, walking is a low-impact way to stay active without taxing your body.

• Supports weight management: Regular walking helps with calorie burning and fat loss in a sustainable way. Albeit not a lot of calories, but every step counts.

• Improves mood and reduces stress: Walking outdoors, especially in nature, can reduce anxiety and enhance your mental health.

You don’t need to aim for long, intense walks—10-20 minutes of brisk walking daily is enough to get the benefits. Consider walking after meals or as part of your routine to build it into your day.

Consistent Sleep Schedule

Sleep is arguably the most underrated aspect of fitness. While strength training breaks down muscle tissue, it’s during rest that your body repairs and builds the muscles back up. If you’re not prioritizing sleep, you’re hindering your ability to recover and perform at your best.

During deep sleep, your body releases growth hormone, which aids in muscle recovery and repair. Without proper sleep, muscle growth will be compromised. Sleep also plays a crucial role in energy levels. When well-rested, you’ll have the stamina to push harder during your workouts and stay consistent in your routine. Lastly, a consistent sleep schedule helps with mental clarity, focus, and stress management—essential elements for staying committed to your fitness journey.

How to Improve Your Sleep:

• Set a consistent bedtime and wake time: This helps regulate your internal clock. While this may not be feasible every day, aiming for 7-8 hours of sleep is key.

• Avoid screens before bed: The blue light emitted from phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep.

• Create a calming bedtime routine: Reading, stretching, or practicing mindfulness can signal to your body that it’s time to wind down.

As a beginner, the most important thing is consistency. Consistently hitting the gym 2-3 days a week, walking daily and getting adequate sleep will create a solid foundation for long-term progress. Once you’ve nailed down these habits, the next step is to focus on eating a balanced diet—primarily whole foods rich in protein and fiber. But remember, take it one step at a time. It’s not about perfection; it’s about making small, sustainable changes that will lead to big results over time. Fitness is a marathon, not a sprint. By focusing on consistency and gradual progress, you’ll set yourself up for success in the long run.

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Foot Position in the Bench Press: Tripod vs. Ball of the Foot

Frank Donley Training January 14, 2025

When it comes to the bench press, foot positioning can make a significant difference in your performance, stability, and overall comfort. Two popular approaches are the tripod foot position, where your whole foot is planted firmly on the ground, and the ball-of-the-foot position, where your heels are lifted, and your toes and forefoot create the base.

Neither position is inherently wrong. If you’re not competing in a powerlifting federation with strict rules about specific foot placement, the best choice is the one that feels most comfortable and allows you to perform optimally. Let’s explore the differences, benefits, and considerations for each style to help you make the right choice for your training.

1. The Tripod Foot Position

The tripod position involves planting your entire foot firmly on the ground, with equal pressure distributed across three points: the heel, the ball of the foot, and the big toe. This creates a stable, rooted base and promotes a solid connection to the floor.

Benefits of the Tripod Position:

• Enhanced Stability: By grounding your entire foot, you create a stable foundation that allows for better overall control during the lift. This stability is particularly beneficial when pressing heavier weights.

• Improved Force Transfer: A fully planted foot enables efficient leg drive, as the energy generated by your lower body can transfer through your torso to the barbell.

• Natural Lower Body Engagement: The tripod position encourages full lower-body involvement without requiring excessive mobility in the hips or ankles.

Who Might Prefer This?

The tripod position is ideal for lifters who prioritize stability and control, especially beginners or those working on perfecting their technique. It’s also a great choice for those with limited hip or ankle mobility, as it requires less flexibility than other foot positions.

2. The Ball-of-the-Foot Position

In this setup, your heels are lifted, and the weight is concentrated on the balls of your feet and toes. This often involves tucking your feet further back toward the bench, creating a more compact and aggressive position.

Benefits of the Ball-of-the-Foot Position:

• Increased Power Potential: For some lifters, tucking the feet and pressing through the balls of the feet allows for a stronger, more explosive leg drive.

• Compact Setup: The ball-of-the-foot position can help lifters achieve a bigger arch in the lower back, reducing the range of motion and potentially improving pressing performance.

• Dynamic Energy Transfer: While slightly less stable than the tripod position, the ball-of-the-foot position allows for quick adjustments and explosive force application.

Who Might Prefer This?

This position is often favored by more advanced lifters who have developed strong body awareness and mobility. It’s also a common choice for those looking to maximize their arch and minimize the distance the bar needs to travel.

Key Similarities: Maximizing Tension and Leg Drive

No matter which foot position you choose, the ultimate goal is to create full-body tension and utilize leg drive effectively. Leg drive is a crucial component of the bench press, as it helps stabilize your upper body and transfer force to the barbell.

Here’s how to maximize tension regardless of your foot placement:

1. Root Your Feet: Whether your whole foot or just the balls of your feet are on the ground, actively press into the floor to create a strong base.

2. Engage the Lower Body: Squeeze your glutes and engage your quads to maintain tension throughout the lift.

3. Maintain Core Stability: Keep your core tight to prevent energy leaks and ensure your torso remains stable as you press.

4. Synchronize Your Leg Drive: Use your leg drive to assist the lift as you press the bar off your chest, ensuring your lower and upper body work together.

Choosing the Right Position for You

The decision between the tripod position and the ball-of-the-foot position ultimately comes down to individual preference and biomechanics.

• If you value stability and feel stronger with your feet flat on the ground, the tripod position is likely your best bet.

• If you feel more powerful with your feet tucked back and want to create a larger arch, pressing through the balls of your feet may suit you better.

Experiment with both styles to determine which feels more comfortable and allows you to perform your best. Keep in mind that your preferred position may evolve as you gain experience, mobility, and strength.

Final Thoughts

Foot placement in the bench press is more than a small detail—it can significantly impact your stability, power, and overall performance. Neither the tripod nor ball-of-the-foot position is universally better; it’s about finding the setup that works best for your body and training goals.

Whichever position you choose, remember to focus on maximizing tension, maintaining stability, and using leg drive effectively. The bench press is a full-body lift, and your foot position is a key component of a successful rep. With a little experimentation and attention to detail, you’ll find the foot placement that helps you press stronger, safer, and more confidently.

Stay Strong,

Coach Frank