Latest Articles
Posts spanning 2016 through 2018, covering corrective exercise, conditioning, athlete development, and more.
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Is Running an Entry Level Exercise?
Mitch shares his perspective on distance running and the issues runners commonly face, drawing from personal experience working with athletes.
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High School Athletes Need More Strength and Less Skill
Why high school athletes benefit more from building foundational strength than from chasing sport-specific skill work year-round.
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Build Your Base, Build Foot Strength
A look at why foot strength matters as the foundation for athletic performance and how to develop it through simple, consistent work.
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4 Benefits of Eccentric Training
Exploring how emphasizing the lowering phase of a lift can improve strength, reduce injury risk, and build resilience.
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Have Terrible Posture? Try The Bat Wing Hold!
A corrective exercise targeting poor posture by strengthening the upper back and counteracting the effects of too much bench pressing and sitting.
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The 4 Minute Fitness Solution: Tabata
How Tabata training delivers an efficient conditioning punch in just four minutes — and how to apply it wisely.
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The Swing
A deep dive into kettlebell and dumbbell swings: why this foundational movement belongs in nearly every training program.
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Band Pull-apart: The Shoulder Saver
Simple band pull-apart variations that build rear-delt strength and help keep shoulders healthy through heavy pressing cycles.
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5 Ways Parents Mess Up With Their Young Athletes
Common pitfalls — from early specialization to skipping the off-season — and how parents can better support long-term athletic growth.
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All About The Single-leg Romanian Deadlift
An in-depth technique guide covering proper form, frequent mistakes, and progressions for this essential unilateral movement.
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Maybe I Was Wrong About Isolation Work
Revisiting the compound-vs-isolation debate and where targeted accessory work fits into a well-rounded program.
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Favorite Conditioning Workouts of Some of My Favorite Strength Coaches
A roundup of go-to conditioning sessions from respected strength coaches, with practical takeaways for your own training.
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About This Blog
Mitch Gill started this blog to share practical, no-nonsense training advice drawn from years as an athletic trainer at a large high school — one with over 2,000 students and 600–700 student athletes. The articles blend firsthand experience with evidence-based principles, covering everything from corrective exercise and rehab to conditioning and youth athlete development.
Whether you're a coach, a parent of a young athlete, or someone trying to move better and feel stronger, you'll find straightforward guidance here. The blog also features a "Best of the Week" roundup series and the popular four-part "9 to 5 Back Pain" series addressing sleepy glutes, tight hip flexors, and practical fixes you can integrate into your workouts.