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"Stay in school, or you’ll end up like him." This is what a teacher told her elementary school class as they walked past my dad, who was in the middle of pumping out their lift station. The pumps had burned up, and my dad and his pump truck were the only things preventing sewage from overflowing. The pumps were on backorder, so my dad ended up babysitting that lift station for about six weeks. In those 6 weeks, my dad made about $36,000, which would have taken that teacher 32 weeks to earn. You might not want to be so quick to judge people, especially if they’re out there trying to make an honest living.

Triceps ladders—easy on the joints, brutal on the triceps, and straight out of the Jailhouse Strong playbook . An iconic bodyweight training intensity technique!!

A whole thesis could be written on the benefits of hill sprints, feel free to research them on PubMed or corner a doctor at a cocktail party; for now, here is a cursory overview, not an exhaustive list, of the benefit of hill sprints. Safety: Because you are running up a hill, you never reach maximum limb speed. This serves as a built-in safety mechanism for your hamstrings! Remember, strength-to-bodyweight ratio is a key component in predicting sprint speed (many of you have a great one so be careful and use a hill).   Strength:Hill sprints, like weight training, make you stronger! Hill sprints bridge the gap between strength training and speed training; they are in the middle of the force-velocity continuum.  Body Angle:The angle of your body sprinting up a hill is very similar to the acceleration phase of sprinting, offering direct strength transference. Furthermore, hill sprints require your knees to pump high, increase your stride rate and teach aggressive shoulder action (essential for maximum acceleration). Build Mental Toughness: All-out sprints repeatedly up a hill require testicular fortitude. You get in what you put in.  Half speed gets LESS than half results. Whether you’re chasing down a bully that stole your kid’s bike or just want to kick ass in the corporate picnic flag football game, you will be confident because you have sprinted hills. Conditioning/Body Composition If you can sprint up hills, you will have no problem doing the same on flat ground.  Hill sprints greatly increase metabolic demand compared to traditional sprints; this greater requirement in output exponentially increases conditioning levels . Hill sprints have an amazing effect on body composition because they are essentially a hybrid between sprints and weightlifting.   Sprinters have some of the best physiques in the world. Endorphin Rush/Psychological boost After performing hill sprints, I feel invincible and empowered. Functionality Pop those bosu balls!  At the end of the day, regardless of the bastardization of this term by pseudo-intellectual personal trainers, this simply means how well does a movement transfer to a desired activity.  Hill sprints transfer positively to almost any activity.

Shoutout to my 12-year-old son, Luke—his work ethic is building some downright insane hammys! 💪 Strong hamstrings = strength, speed, and power. There are over 100 studies on Nordic leg curls. Instead of Netflix, I dare you to hit Google Scholar and see why they’re a game changer.

Charles Poliquin (RIP), used to say, “Do sprints to lose fat, build muscle, improve your health, and live a more excellent life. Sprint training is a powerful tool that gives you back considerably more in terms of health benefits than the effort required.” 🤜Here are 5 benefit’s 🤛 ✅Bodyfat Reduction –Multiple scientific studies confirm sprints are superior to steady-state cardio for fat loss and are much more time efficient. Anecdotes close the case—skinny-fat distance runners don’t look as good in their three-piece suits or birthday suits as sprinters! Some studies show sprint programs reducing the body fat of participants by 10-20 percent over 12 weeks. ✅Build Muscle & Target Fast Twitch Fibers-Studies show sprinting can enhance muscle protein synthesis by over 200% while building your fast-twitch muscle fibers, assuming nutrition is dialed. ✅Hormonal Response-For men, repeated sprints will flood you naturally with a cascade of anabolic hormones (testosterone and growth hormone), you will be waking up stiff and we are not talking about decrepit, but pitch-a-tent stiff! Ladies, don’t worry, you won’t be matching your man’s beard because you won’t experience the same testosterone boost but the sprints will increase growth hormone levels, producing a sexy, strong feminine outcome. ✅Increased Work Capacity-Strength athletes and traditional athletes alike benefit from work capacity gained through sprinting. Repeated sprints require more efficient energy utilization by increasing the amount of glycogen that can be stored in a muscle in the neighborhood of 20 percent (giving your muscles that dense, full look). Repeated sprints train the body to become more effective at removing waste products during exercise, greatly increasing the muscles’ buffering capacity. Because you are now faster from sprinting, your submaximal zone is higher; your 70 percent of max speed is higher than most untrained street peoples’ 100 percent. ✅Increased Time Efficiency-Sprinting means all out, you cannot go all out for hours on end. This makes sprinting very time efficient; that is why the volume of the program, at first glance, seems low. Nasty, brutish and short.

4 years ago today! 645 for big tom. The standard for humanity and extraterrestrial was set. From that day on, gravity felt like cosmic elevator music—barely noticeable and completely irrelevant to the mission.

If every athlete in a sport has a well-developed body part, that’s not just genetics—it’s the training demands of that sport. The body adapts to what’s required. Something to think about—if your quads need work and you’re a bodybuilder, maybe the bike’s your best cardio.

Biceps ladders—easy on the joints, brutal on the biceps, and straight out of the Jailhouse Strong playbook . An iconic bodyweight training intensity technique!!

Big Tom Haviland smashing 811 at 6’7!!

Hill sprints. You want a thesis on why they’re legit? Corner a doc at some uptown artisanal mixology lounge—you know, where they garnish drinks with smugness—or scour PubMed. I’m here with the raw rundown—straight talk, no fluff. Safety? Built in. You’re sprinting uphill, so you never hit top-end limb speed. That means your hammies don’t get yanked like a lawnmower cord on gameday. If your strength-to-bodyweight ratio’s solid, that hill keeps your motor running hot without blowing a gasket. Strength? Hell yes. Hill sprints are that sweet spot—right between the weight room and speed work. It’s where meat meets movement. Body angle? Dialed. That forward lean? Mimics acceleration phase like it was cloned. Knees punch up, stride turns piston, shoulders drive like you’re tackling destiny. Built for carryover. Testicular fortitude? Forged. This ain’t cardio bunny BS. You give 50%, you get cramps and regrets. You go all in, you come out carved in iron and borderline uninsurable. Hills grow grit. Conditioning & physique? Elite. Torches fat, sparks muscle. Sprinting uphill is HIIT with street cred. Finish a hill session, and flat ground feels like walking on clouds with a pump. Endorphins? Euphoric. You’ll be floating, flexing, and thinking you can arm wrestle a bear. Functionality? Don’t get it twisted. Run with clowns, you become the circus. Doesn’t matter how many bands your “functional trainer” wraps around you—if it looks like a clown show, it is one. Hill sprints? They’re the opposite. No gimmicks. Just guts and gains. No hashtags. No circus tricks. Just the hill—and whether you’ve got what it takes to run it.

Jared just threw 475 overhead. This is that blue-collar kid you gotta force outta the weight room. The fullback on 4th and goal—everyone knows he’s getting the ball, and it still don’t matter. Big things coming. Hammer’s loaded 💪

737 moved like an empty bar—speed, power, excellence. Julius just turned gravity into a suggestion.

💪Towel Curls💪 Grip like you’re holding onto the last rib at the church picnic. Biceps like bowling balls, forearms like railroad ties & vice grip! 🔥Wrap the towel & squeeze like you’re choking out a rattlesnake. Cornerstone to a no-nonsense physique. 📸Tom Haviland

The weight room has fixed more problems than therapy, tequila, and Tinder combined. No swiping—just squatting.

Fast-twitch muscle fibers = your body's power plants. Built for strength, speed, and explosiveness. Whether it’s a PR, a game-winning hit, or a 3 a.m. gas station showdown, they’ve got you covered. Let’s dive into unlocking their full potential.⬇️⬇️⬇️⬇️

Kids today don’t need more screen time & lectures about what not to do. They need sweat, fresh air, and play. Daily movement isn’t optional—it’s medicine. Strong bodies = stronger minds. Make exercise a priority, not an afterthought.

"Stay in school, or you’ll end up like him." This is what a teacher told her elementary school class as they walked past my dad, who was in the middle of pumping out their lift station. The pumps had burned up, and my dad and his pump truck were the only things preventing sewage from overflowing. The pumps were on backorder, so my dad ended up babysitting that lift station for about six weeks. In those 6 weeks, my dad made about $36,000, which would have taken that teacher 32 weeks to earn. You might not want to be so quick to judge people, especially if they’re out there trying to make an honest living.

I get to Coach' the world's strongest people ! To give back, I've got a FREE 8-week deadlift program. Retweet & comment "SEND" to get it (must follow for DM). Strength is a gift, let's share it!

A whole thesis could be written on the benefits of hill sprints, feel free to research them on PubMed or corner a doctor at a cocktail party; for now, here is a cursory overview, not an exhaustive list, of the benefit of hill sprints. Safety: Because you are running up a hill, you never reach maximum limb speed. This serves as a built-in safety mechanism for your hamstrings! Remember, strength-to-bodyweight ratio is a key component in predicting sprint speed (many of you have a great one so be careful and use a hill).   Strength:Hill sprints, like weight training, make you stronger! Hill sprints bridge the gap between strength training and speed training; they are in the middle of the force-velocity continuum.  Body Angle:The angle of your body sprinting up a hill is very similar to the acceleration phase of sprinting, offering direct strength transference. Furthermore, hill sprints require your knees to pump high, increase your stride rate and teach aggressive shoulder action (essential for maximum acceleration). Build Mental Toughness: All-out sprints repeatedly up a hill require testicular fortitude. You get in what you put in.  Half speed gets LESS than half results. Whether you’re chasing down a bully that stole your kid’s bike or just want to kick ass in the corporate picnic flag football game, you will be confident because you have sprinted hills. Conditioning/Body Composition If you can sprint up hills, you will have no problem doing the same on flat ground.  Hill sprints greatly increase metabolic demand compared to traditional sprints; this greater requirement in output exponentially increases conditioning levels . Hill sprints have an amazing effect on body composition because they are essentially a hybrid between sprints and weightlifting.   Sprinters have some of the best physiques in the world. Endorphin Rush/Psychological boost After performing hill sprints, I feel invincible and empowered. Functionality Pop those bosu balls!  At the end of the day, regardless of the bastardization of this term by pseudo-intellectual personal trainers, this simply means how well does a movement transfer to a desired activity.  Hill sprints transfer positively to almost any activity.

I am blessed to train the strongest, like IFBB Pro Joe Mackey pulling 910 lbs. To say thanks, I’m giving my 8-Week Deadlift Program FREE! 🎯 To get it: 1️⃣ Follow me 2️⃣ Repost this video 3️⃣ Comment “PROGRAM” DMs go out Jan 2nd. Let’s dominate 2024!

If every athlete in a sport has a well-developed body part, that’s not just genetics—it’s the training demands of that sport. The body adapts to what’s required. Something to think about—if your quads need work and you’re a bodybuilder, maybe the bike’s your best cardio.

Who is ready?

Shoutout to my 12-year-old son, Luke—his work ethic is building some downright insane hammys! 💪 Strong hamstrings = strength, speed, and power. There are over 100 studies on Nordic leg curls. Instead of Netflix, I dare you to hit Google Scholar and see why they’re a game changer.

Two weeks ago, I lost my dad. He taught us faith, loyalty, love, integrity, and how to show up for the people you love. Never missed a game, meet, or moment. Always put us first—always. Life was never about him—it was about family. We weren’t rich, but anything productive we wanted to do, he made it happen. Basketball camps, football camps—he found a way. When I boxed, he watched every sparring match. When I lifted heavy, he spotted me. He loved coming to meets when I competed. Cheered louder than anyone. My #1 supporter. We even lifted together—just to hang out. At 6'4", 54 years old, he benched 415. Every Tuesday, we’d drive to Ventura to bench. He’d sit with me, coffee in hand, breaking down the session like it was game day. Whether it was staying up all night in the garage putting together Christmas presents, or driving me to contests, he was always there. He was the guy I could call to brag about my kids—and he wanted to hear it. Every detail. Wanted to know what I was doing, how I was doing. My biggest cheerleader. We talked every single day. And right now, I want to call him… to talk about losing him. He wasn’t just that way with me—he lived it. He was principal at Carpinteria High School and started Rincon High School to give kids a second chance. Changed countless lives. He showed me that with the right opportunity, people can change. The last five years were hard. He lost so many loved ones but carried that pain with grace and grit. But I think he finally reached a point where he couldn’t carry any more. Now, he’s reunited with his mom, dad, brother, and sister. I believe that with everything in me. John 16:22: “So with you: Now is your time of grief, but I will see you again and you will rejoice, and no one will take away your joy.” I had 44 years with the greatest man I’ve ever known. Taught me how to be a man. How to stand tall. How to lead. I’m the luckiest man alive to be his son. I know he’s watching over us now, and I’ll keep making him proud. If you knew him, feel free to share any stories. Love you, Dad.

Charles Poliquin (RIP), used to say, “Do sprints to lose fat, build muscle, improve your health, and live a more excellent life. Sprint training is a powerful tool that gives you back considerably more in terms of health benefits than the effort required.” 🤜Here are 5 benefit’s 🤛 ✅Bodyfat Reduction –Multiple scientific studies confirm sprints are superior to steady-state cardio for fat loss and are much more time efficient. Anecdotes close the case—skinny-fat distance runners don’t look as good in their three-piece suits or birthday suits as sprinters! Some studies show sprint programs reducing the body fat of participants by 10-20 percent over 12 weeks. ✅Build Muscle & Target Fast Twitch Fibers-Studies show sprinting can enhance muscle protein synthesis by over 200% while building your fast-twitch muscle fibers, assuming nutrition is dialed. ✅Hormonal Response-For men, repeated sprints will flood you naturally with a cascade of anabolic hormones (testosterone and growth hormone), you will be waking up stiff and we are not talking about decrepit, but pitch-a-tent stiff! Ladies, don’t worry, you won’t be matching your man’s beard because you won’t experience the same testosterone boost but the sprints will increase growth hormone levels, producing a sexy, strong feminine outcome. ✅Increased Work Capacity-Strength athletes and traditional athletes alike benefit from work capacity gained through sprinting. Repeated sprints require more efficient energy utilization by increasing the amount of glycogen that can be stored in a muscle in the neighborhood of 20 percent (giving your muscles that dense, full look). Repeated sprints train the body to become more effective at removing waste products during exercise, greatly increasing the muscles’ buffering capacity. Because you are now faster from sprinting, your submaximal zone is higher; your 70 percent of max speed is higher than most untrained street peoples’ 100 percent. ✅Increased Time Efficiency-Sprinting means all out, you cannot go all out for hours on end. This makes sprinting very time efficient; that is why the volume of the program, at first glance, seems low. Nasty, brutish and short.

Jared just threw 475 overhead. This is that blue-collar kid you gotta force outta the weight room. The fullback on 4th and goal—everyone knows he’s getting the ball, and it still don’t matter. Big things coming. Hammer’s loaded 💪

Hill sprints. You want a thesis on why they’re legit? Corner a doc at some uptown artisanal mixology lounge—you know, where they garnish drinks with smugness—or scour PubMed. I’m here with the raw rundown—straight talk, no fluff. Safety? Built in. You’re sprinting uphill, so you never hit top-end limb speed. That means your hammies don’t get yanked like a lawnmower cord on gameday. If your strength-to-bodyweight ratio’s solid, that hill keeps your motor running hot without blowing a gasket. Strength? Hell yes. Hill sprints are that sweet spot—right between the weight room and speed work. It’s where meat meets movement. Body angle? Dialed. That forward lean? Mimics acceleration phase like it was cloned. Knees punch up, stride turns piston, shoulders drive like you’re tackling destiny. Built for carryover. Testicular fortitude? Forged. This ain’t cardio bunny BS. You give 50%, you get cramps and regrets. You go all in, you come out carved in iron and borderline uninsurable. Hills grow grit. Conditioning & physique? Elite. Torches fat, sparks muscle. Sprinting uphill is HIIT with street cred. Finish a hill session, and flat ground feels like walking on clouds with a pump. Endorphins? Euphoric. You’ll be floating, flexing, and thinking you can arm wrestle a bear. Functionality? Don’t get it twisted. Run with clowns, you become the circus. Doesn’t matter how many bands your “functional trainer” wraps around you—if it looks like a clown show, it is one. Hill sprints? They’re the opposite. No gimmicks. Just guts and gains. No hashtags. No circus tricks. Just the hill—and whether you’ve got what it takes to run it.

Big Tom Haviland smashing 811 at 6’7!!

737 moved like an empty bar—speed, power, excellence. Julius just turned gravity into a suggestion.

Good Morning! Optimize your training and lifestyle within reason—but don’t worship ‘optimal.’ Obsessing over perfection often becomes the opposite of progress. The real key? Show up, get the work in, and stack consistent wins no matter the circumstances

A sports car with no horsepower belongs in a museum. Sprinting builds horsepower—muscle, fat-burning, and unstoppable endurance. Let’s dive into why it’s the ultimate performance enhancer and how it can transform your training. ⬇️⬇️⬇️⬇️⬇️

4 years ago today! 645 for big tom. The standard for humanity and extraterrestrial was set. From that day on, gravity felt like cosmic elevator music—barely noticeable and completely irrelevant to the mission.