Personal Trainer Boston Area

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Chris' Blog

Strength and Conditioning Training in The Development of Power, Neuromuscular Efficiency, and Sprint Performance: A review

Posted on September 2, 2015 at 9:00 AM Comments comments (0)


Athletic development is essential for success in any sport. Regardless of the objective of the sport or the fine motor skills involved, all sports involve some degree of athletic development of their gross motor skills. In the last few years there has been a growing interest in methods used to increase athletic development. Quite recently, considerable attention has been paid to neuromuscular training such as plyometrics, proprioception, and sprint abi...

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Cardiorespiratory Fitness: HIIT vs. traditional moderate intensity training. A review

Posted on April 7, 2015 at 9:50 PM Comments comments (0)


Cardiorespiratory fitness is a component of fitness concerned with aerobic capacity, VO2max, and aerobic efficiency. Cardiorespiratory fitness improves with training of the cardiovascular system and respiratory system. The cardiovascular system involves the transport of blood, nutrients, hormones, oxygen, and carbon dioxide throughout the body. The cardiovascular system is governed by the cardiac output of the heart and utilizes arteries, veins, and c...

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Strength & Conditioning: The how and when. A review

Posted on April 1, 2015 at 9:40 AM Comments comments (0)


Strength and Conditioning is a sub-category of exercise physiology pertaining specifically to increasing the strength and metabolic capacity of athletes. Strength and conditioning coaches utilize exercise prescription to manipulate training variables such as exercise type, frequency, intensity, duration, and rest to improve range of motion, stability, neuromuscular efficiency, aerobic and muscular endurance, hypertrophy, strength, aerobic capacity, and ...

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Making a Box: Keeping your spine safe while weight lifting

Posted on November 30, 2014 at 11:45 AM Comments comments (0)

Making a “box” while lifting is a fundamental yet often overlooked aspect of proper form. The purpose of forming a box is to keep the spine safe while moving loads during variations of the deadlift as well as overhead movements. It is important to make the box part of your routine early on so when weight increases proper form is already embedded in your technique.

(This guy is using a proper box)


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Strength & Performance Training for Distance Runners, Minisode

Posted on July 15, 2013 at 9:25 PM Comments comments (0)

Over the past spring I was given the oppurtunity to develop this minisode regarding strength and performance training for distance runners.  Besides being a blast to make, the minisode highlights some keys exercises for athletes of all sports. I hope you enjoy it!



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PR Pace| Strength & Performance Training for Distance Runners Book Review

Posted on March 21, 2013 at 11:55 AM Comments comments (0)

Chris Johnson’s PR Pace | Strength & Performance Training for Distance Runners, uses in-depth dialogue, examples, charts, and graphs to teach distance runners the importance of strength training for performance enhancement and injury prevention. Using his advance training system, PROformance Training Systems TM, Chris gives the reader world class workouts they can use for races of any distance and caliber.



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Learning the Barbell Snatch: A barbell snatch progression

Posted on February 7, 2013 at 11:35 AM Comments comments (0)

The barbell snatch is an excellent method for power development. When properly executed it is a great combination of high load and high velocity training for sports that involve power, strength, and/or speed (so just about all sports). Below is a progression I use when training my athletes to teach them the barbell snatch.



1. High Pull x 3

2. Body Squat x 3

3. Overhead Squat x 3

4. Press Under x 3

5. Barbell Snatch x 3


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Learning the Hang Clean: A hang clean progression

Posted on February 5, 2013 at 11:20 AM Comments comments (0)

The Hang Clean is a great tool to use for power development. When properly executed it is a very good combination of high load and high velocity training for sports that involve power, strength, and/or speed (so just about all sports). Below is a progression I use when training my athletes to teach them the hang clean.


1. Practice Catch (un-weighted) x 3

2. Hands Free Front Squat x 3

3. Catch Position Front Squat x 3

4. RDL x 3

5. Hang Pull x3

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Performance Foundations Flow Chart

Posted on June 6, 2012 at 1:15 PM Comments comments (0)

Achieving excellence in human performance is based off solid foundations. The roots of these foundations are control and capacity. Control is the body’s ability to adequately manage itself through sufficiently and simultaneously limiting and allowing motion. Capacity on the other hand is the ability to elevate the body to heightened levels of control.

Efficient control must be ...

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Isolated & Compound Movements Position in Corrective Exercise Strategies

Posted on March 3, 2012 at 2:00 PM Comments comments (0)

Corrective exercise is a method for fitness practitioners to help their clients identify and fix dysfunctional movement patterns, muscle imbalances, and poor arthrokinematics (joints movements) in the absence of pain. There are a couple of major screens out there to judge these deficiencies, the Functional Movement Systems and NASM’s Corrective Exercise Continuum. Both of which do an excellent job at obtaining their goal in corrective exercise.

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