Ryan Lilla, NSCA CSCS & CPT

Ryan Lilla, NSCA CSCS & CPT @lillasizedfitness

BS movement studies WWU Rugby S&C Coach Sehome HS Football S&C Coach Programming available: lillasizedfitness@gmail.com

One of my 45+ clients getting after some hurdle work. Working on change of direction and keeping the knees from knocking in (knee valgus). After showing her this video it improved significantly from what you see in those last couple jumps of the hurdle drill. Use the tools you have as a trainer and download a video app such as #coacheseye so you can play it back for your clients/athletes and make them aware of what they are doing. #hurdles #plyometrics #trainformastery #cscs #nsca #wwu #skiing #jumps #physio #knees #glutes #athletics #athletictraining #jumptraining #cpt #strengthcoach #athlete
Great movement to get the obliques going and work on shoulder stability. This is one of my clients who wants to get better riding downhill mountain bikes so I have really focused on working the core and increasing his overall stability #downhill #diwnhillmtb #strength #strengthcoach #strengthtraining #strengthandconditioning #rogue #cpt #nsca #cscs #wwu #fitevo #trainformastery #training #fitfam #pushups #stability #instability #physio #bands
Thankful for all of my friends and family that have support me through my undergrad at WWU! You all have impacted me and made me the man that I am today. #wwu #graduation #collegegrad #cscs #nsca #friends #family #lookmaididit
What do you all do as a priming movement on your push and/or pull day? Using a 15-30lb KB hinge at the hip and allow the shoulder to protract; be sure to keep shoulders square to the ground. Squeezing the kb pull it back as if you are pinching a marker between your shoulders and then act as if you are tucking your shoulder blade into your back pocket. This action is known as scapular retraction. Now that that is done move the kb in a small circle, only moving at the shoulder and not the elbow. Give it a try and see if you can "connect" to the muscles that are providing stabilization of the humeral head. #stability #stabilization #physio #nsca #cscs #cpt #strengthcoach #strengthandconditioning #strengthtraining #trainformastery #lillasizedfitness #olympicweightlifting #shoulderworkout #pushpull #wwu #rugby #health #fitness #olylifting
Here's the 245 power clean. A lot better job of not jumping forward as much, still a little slow on the elbow shoot though. #nsca #cscs #wwu #naturalathlete #rugby #football #athletictraining #strengthandconditioning #strengthcoach #powertraining #olympicweightlifting #olylifting #athlete #lillasizedfitness #trainformastery
Got a 205 clean and jerk today, was really happy with the jerk portion but jumped a bit forward on the clean. Played with some mechanics and then got up to a 245 power clean without the jump forward. I struggle with pulling myself down under the bar and shooting the elbows forward but it's improving with every session. Followed the oly lifting with a 5x10 on front squats @2 min of rest bc I was crunched for time. Holy quads, that did the trick! #olympicweightlifting #cleanandjerk #c&j #trainformastery #nsca #cscs #coach #strengthandconditioning #strengthtraining #lillasizedfitness #fitness #adipower #athletics #athletictraining #athleticconditioning #football #rugby #wwu #d1 #naturalathlete
Just trying to share a bit of my knowledge one group at a time. Had a great class in #portland this last weekend with 12 new prospective trainers. This group had some great questions and challenged me to break down some of the common situations and questions you get to deal with as a trainer in today's fitness industry. My best advice for anyone new who is coming into the fitness industry is never stop asking questions. #nfpt #personaltraining #cpt #training #fitness #fitfam #circuittraining #education #coach #teacher #trainformastery
Solid antagonist superset today; Swiss bar floor press x8-10 followed by Swiss bar row x8-10. The Swiss bar is optimal for lining up the boney anatomy. If you have shoulder issues and find benching uncomfortable; 1st. work on your mobility and 2nd. give the Swiss bar a try! #strengthcoach #coach #strengthtraining #athleticconditioning #nsca #cscs #cpt #rows #presses #chest #back #superset #functionaltraining #bodybuilding #npc #naturalathlete #training
Today was a big day. I took my high school football team through their first workout as their strength and conditioning coach. I have had many opportunities to work with athletes but never with this amount of space and resources. The young men were ecstatic with the work that I had them doing and I couldn't have been more pleased with how open and welcoming they where to me as their coach. Thank you for all of you who have (and continue too) support me on my journey of becoming a coach that will hopefully change many lives. @anniemccallfit for pushing me harder and putting up with really random hours for work sometimes and still loving me, @boulder60 @boonejosh @westinmackenzie for helping me with oly stuff, @trainwithmarkymark for always trying stuff I come up with and giving me honest feedback and collaboration, @r_o_n_arnold for bearing with me for nearly 4 yrs with a very rough start, @manaman92 @kylemana95 for being like my brothers I never had and murdering legs with me, @zachlentini for showing me the devils in the detail, and all of you I forgot to mention or don't have an IG. Most of all thank you God for present me with opportunities such as this πŸ‘†πŸΌ #strengthcoach #strengthandconditioning #highschoolathletics #strengthtraining #bellingham #cscs #nsca #wwu #athleticconditioning #plyometrics #coach #sehomefootball #lillasizedfitness #trainformastery #footballtraining #juststarting #
Truth. To many new lifters do it for the wrong reasons and to many "coaches" don't actually know what they are actually doing with those that they help. Well said @squat_university #strengthtraining #coach #cscs #cpt #truth #strengthcoach
MOVEMENT VIDEO: OVH KB press with a progression to a bottoms up OVH press. Have a request to do a movement video on the overhead kettle bell press, the cue used for this movement is vertical forearms. When the wrist is stacked on top of the elbow it allows the arm segment to work as it should with the shoulder in a healthy manner. If you find it hard to stack the wrist over the elbow work through some external rotation drills. Additionally, you can bring the elbow infront of the bodies midline (midaxial line) in order to better stack those joints. When you are comfortable and confident progress to the bottoms up position! #overhead #cpt #physio #nsca #athlete #athletictraining #athleticconditioning #health #strengthtraining #cscs #lillasizedfitness #athlete #strengthcoach #wwu #ewu #shoulders #kb #stability @apexbellingham
After not working out since Thursday I decided to get after some oly work. Warmed up working through the mechanics of the different pulls of the snatch followed by the sotts press (all done at 95lbs). Then worked up to the BW snatch of 185! Got a bit forward but was happy with the catching position of the arms and shoulders. It's always fun to work towards a new goal for the first time and getting massive returns for the work you put in due to a young training age in this style of lifting (~6 months). If you are just starting with oly lifting take the time to ensure you have an adequate ROM before putting any real weight on the bar. Then get someone to help you out who knows a thing or two like @macklesnowball @boulder60 or @westinmackenzie , never be to proud to actively take the role as the student. It sure did help me! #olympiclifting #olylifting #nsca #usaw #cpt #cscs #adipower #athlete #athletictraining #athleticconditioning #naturalathlete #fitevo #wwu #overhead #stability #strengthcoach #strength #power #powertraining #trainformastery #lillasizedfitness
Split jerks today and got up to a bit over body weight 195 lbs. Not to shabby for first time pushing weight now that I am more comfortable with my overhead stability. Still need to work on jumping under the bar faster but happy with what came from today's session! #olylifting #splitjerk #olympicweightlifting #weightlifting #naturalathlete #athleticconditioning #strengthandconditioning #strengthcoach #strengthtraining #wwu #rugby #football #athlete #cscs #nsca #cpt #lillasizedfitness #footballtraining #rugbytraining #physio #dpt #stability #overhead
Ever incorporate plyometric training into your programming if you are strictly a strength athlete? If not you should. Plyometric work activates type 2a & 2x muscle fibers when performed at maximal effort. So how does this translate to strength training? Remember the last time you went for a big lift and feel you missed it by just a bit; maybe a little plyometric work is needed in your near future. Trying to get up to the rim on the court? Plyometric work. Want to break through the defensive line like a bat outta hell? Plyometric work. Want help learning more about plyometric work? Just ask πŸ’₯πŸ‘ŒπŸΌ #nsca #cscs #powertraining #strengthtraining #strengthcoach #strengthandconditioning #plyos #plyometrics #jumps #broadjump #wwu #wwurugby #fitevo #strongman #athletictraining #athleticconditioning #athlete #athletics #d1 #d2 #naturalathlete
Figured I could drop some knowledge this Tuesday morning πŸ‘ŒπŸΌLong legs or short legs doesn't necessarily tell you how wide an individuals stance should be. Greg Everett (Olympic weightlifting) states that you should look at the relative length of the leg segments; those with longer Tibias should may actually require a more narrow squat stance (assuming upper leg and foot lengths are the same). This book is a solid read, I would suggest it to anyone who is working with youth, HS, college, or professional athletes. @manaman92 @kylemana95 explains why the two of you naturally goto the narrow position with feet turned out quite a bit! #nsca #cscs #olympiclifting #olylifting #cpt #strengthcoach #strengthtraining #strengthandconditioning #squat #squatsmart #trainformastery #coach #wwurugby #wwu #powertraining #strongman #powerlifting
Got a new member of the family today 😍 she's ferocious and takes corners like no ones business! Can't wait to start making her a beast. Side note the bugeye is still for sale #hawkeye #subiegang #subaru #wrx #sti #subaru #carfamily
Good movement to activate/build all of the stabilizers involved in the overhead squat. Lying prone on a bench take a pvc pipe (or bar) and press overhead so that the bar stays parallel to the ground, resisting shoulder extension. I positioned my feet and hips as if I was at the bottom of a squat in order to feel the need for an abdominal brace. This movement lit up my whole posterior chain and showed a significant difference in overhead stability and positioning when performing the overhead squat with 95lbs on the barbell. @boulder60 tried the row to press you were talking about and it prompted me to play with this movement! #strengthandconditioning #olympiclifting #olylifting #mobility #strengthcoach #squats #overheadpress #cpt #nsca #cscs #collegeathlete #athletictraining #naturalathlete #lillasizedfitness #trainformastery
That ending facial expression was to good not to share haha. Thank you everyone for the birthday wishes today, got in and did my birthday squats @bodyweight for my age (190x26) unbroken. Wasn't too bad but the pump after this one set was REAL. Then got down to some real business and did 75-80% 1rm for 3to4 reps per set for 5 reps. The intention was to focus on maintaining a decent bar speed through the entirety of the movement and call the set when the speed declines. Velocity based training is a great tool to use for new and advanced hoisters. If you can find someone with a #pushband or any other accelerometer do it and get an idea for what your bar speeds are like through a handful of your compound movements! It's not about moving the most weight possible, it's about moving the most weight possible to get a desired training effect (drop the 🎀 and walk away)πŸ’ͺ🏼 #birthdaysquats #legday #lillasizedfitness #hammerstrength #cscs #nsca #wwurugby #olympiclifting #squats #legday #strengthandconditioning #strengthcoach #cpt #wwu #rugby #athletictraining #bodybuilding #naturalbodybuilding #naturalathlete #26feeling16
Got out in the sun today and worked with one BB loaded with 135. Felt great to be out of the sweat box and breathing fresh air. This was one of the movements I worked through for 5 sets at 90 sec rest. Felt good to walk overhead with a snatch grip and work through some overhead stability. Anyone else do a workout outside in #bham today? #nsca #cscs #olympiclifting #cpt #lillasizedfitness #snatch #olylifting #strengthtraining #strengthandconditioning #s&c #manintights #fitevo #nike #athlete #collegeathlete #wwurugby #wwu #bellingham #stability
Trying to get more comfortable with the overhead squat position. I have a large imbalance in the overhead position with my left side lacking ~25% of the stability of the right side. Working through drills and trying to get more comfortable and bring that left side up. @anthonychiarelli @sokomachine @boulder60 any good drills, comments, or things I should/could work on? #trainformastery #nsca #cscs #strengthandconditioning #strengthtraining #cpt #wwu #wwurugby #adipower #athleticconditioning #lillasizedfitness #squats #olympiclifting #mobility #cpt