C. A. M. Sports Performance Training


Tempo is often one of the most forgotten aspects of training, yet it’s one of the best ways to maximize each part of the rep. And all you need to do is slow down or speed up a portion of the rep. Simple as that.

Pallof Press (Single Arm) Dead Bug Dead or dying insects assume very familiar poses: lying on their back, legs sticking up in the air; however, it is not in one (or the same) sequence. This telltale position is actually a symptom of an ailing bug’s decreased coordination and failing nervous system; many would say it is a lack of blood flow along with other factors. Either way the bug is about to… Read More

“Leaders relentlessly upgrade their teams, using every encounter as an opportunity to evaluate, coach, and build confidence”, Jack Welch, Winning. Articulating a clear vision and strategy, problem solving techniques and continual coaching is a must for development of today’s coach. Today coaches  are depending on talent; however, it won’t create enduring success. Quintessential Leadership is the ability to build trust and trustworthiness. Outlined in “The Kiely’s Company” blog on the “Portfolio of… Read More

Dead Bug Pallof Press 2.0 Cable Tight Rotation Over the last couple of weeks, I have been posting videos on specific Dead Bug variations I like to add into my program for variability; especially when I have successfully mastered one exercise, in such cases as the standard Dead Bug progression. There are great exercises out there (sexy some might call them), where every professional and athlete have exercises and programs in the… Read More

  Dead Bug Exercise w/Levator Scapula Stretch In human anatomy, the levator scapula is a skeletal muscle situated at the back and side of the neck. The levator scapula originates from the posterior tubercle of the transverse process of cervical vertebrae one to four. The muscle is inserted into medial border of the scapula extending from superior angle to junction of spine and medial border of scapula. The levator scapulae may lie deep to the sternocleidomastoideus at its origin, deep or adjacent… Read More

There have been many progressions by awesome professionals that have performed the Dead Bug exercise with the band pressed (isometric hold), which is great for anti-rotation. Rotary stability is the ability to control rotational forces during activities like throwing, swinging, striking, kicking, and sprinting.  Rotary stability is needed to resist rotation through the torso during arm and leg movements, which is represented here. This variation is a great exercise with the band… Read More

Dead Bug (Anti-Rotation) Single Arm Band Press While getting in some mobility work in and working on my posture before training today, I usually get in some Dead Bug and Bird Dog variations, along with some stick mobility, and band work, which gets my muscles primed and oiled for that task at hand. Some key things we need to know about the Dead Bug progressions, which is great for the core or abs,… Read More

Dumbbell Plank Row w/Sled (Sequential) Pull Complex Dumbbell rows are a great exercise to work the middle back, core, biceps, chest, lats and triceps. This movement also involves scapula retraction and depression, along with spinal extension and compression through the thoracolumbar region. In the plank position, this also acts as a core stabilization exercise through anti-rotation and anti-flexion. I also love this exercise because it is very anti-rotational. In quoting Nick Tumminello,… Read More

This exercise is a great way to make a traditional Plank way more challenging. You have to hold the plank position with your feet elevated in the rings, and move the stack of plates from one side to the other. There’s a great anti-extension and anti-rotation training component here, which are two critical skills needed by athletes to keep a strong and stable core. Do this one only if you can move… Read More

Agility drills aren’t widely used in strongman competitions, but they’re a valuable companion to strongman training. They are an important transformational tool, improving explosiveness, footwork, change of direction and muscle control (just to name a few). Combining a strongman apparatus (in this case, a wheelbarrow) with agility drills for speed, change of direction and quickness can increase the metabolic demands placed on an athlete’s body, teaching muscle control and giving the athlete… Read More


Because we’re all recovering from something.