9/22/16

Death to D.I.Y Strength & Conditioning

Are squats actually bad for your knees? Does lifting weights guarantee that you'll hurt your back? Do we need to wage a social-political war against lactic acid? If you had to think more than twice about any of these questions, than you might need some help with your workouts.


To be honest, exercise is not rocket science. As an Exercise scientist I can at least contest that it can be simple. Afterall, fitness can be described as improving work capacity in an individual. This means that all you have to do to improve fitness is be able to do more in 4 weeks than you could before. If you start at 5 pushups, and then four weeks later you can do 10 you've improved your fitness for push ups. If you could run a quarter mile before and now you can run a whole mile, you've improved your fitness for running distances. But not everything is fitness. What if you wanted to run faster, lift more weight, jump higher? That is when it gets complicated.



Our current day and age has changed the way that people look at exercise. Everyone runs a 5k, does a weightlifting meet, and rides in a road race. The competitive nature is no longer reserved for high school, collegiate, and professional athletes. Because of this people are learning more about Exercise science than ever before. A hunger for accurate and competitive knowledge has given birth to an information plethora.




Squats are not bad for your knees when you properly rotate your femurs, track your knees, load the midfoot to heel, and squat below parallel activating the posterior chain and reducing shear stress on the patella.

Lifting weights reduces the risk for low back injuries when proper thoracic bracing is taught, erector and ab activation is improved, and posture is reinforced throughout all movements.

Lactic acid is actually a recyclable fuel for the heart and muscle tissue and is a byproduct of glycolysis; it does not need to be removed, milked, or gatoraded away because the body will automatically partition it to where it needs to go. 

The knowledge that Exercise Science has gained in the past decade is still making it's way into the field of strength and conditioning, and because of that we still have coaches reiterating improper science to the masses. Now, if you're a competitive athlete and you want to be better, not just more fit, you may not want to take the Do It Yourself approach.

Cars are so advanced today that you need a computer, to read the computer, to work on a car. We are past the days of popping the hood and just reaching in. It takes a skilled mechanic, with specific training, and expensive equipment to even diagnose a problem. The human body is even more complicated than that, meaning you need a skilled technician to fine tune and improve your performance.

LOOK FOR A GOOD STRENGTH AND CONDITIONING COACH. See what their qualifications are, ask about the results they regularly see (not the freak occurrences), and try them out. We have established time and time again that the effort, money, and time spent at our facility far surpasses any benefits gained from attempting a DIY approach. You can take that to the bank.

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance


The Effects of Glucose Supplementation on Barbell Velocity and Fatiguability in Weightlifting - A pilot study"

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.