Ryan Lilla, CPT

Ryan Lilla, CPT @lillasizedfitness


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
It's time to sell and get into another wrx. Will take 5500. She's got a clean title, paperwork for ALL the maintenance done at northwest rally sports , a fresh engine seal, modest parts swapped, and more DM me if interested and let's make something happen! I tagged a few of you that may know some ppl who know some ppl or something like that πŸ‘ŒπŸΌ #subaru #wrx #bugeye #forsale #carforsale #itsbeenagoodride #subie #subiegang #rex #hawkeye #blobeye #beautiful
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
Dr. Adam Phaneuf, owner of @apexbellingham doing some Active Release Treatment (ART) on the glute complex, adductors, and rotators on my left side. I didn't used to be a fan of chiropractics but Adam changed that. He doesn't make you sign up for reoccurring appointments but instead has me come in whenever I feel I need to for treatment. Depending on my training cycle I see him every 4-8 weeks. With his help I have identified markers in my movement patterns that tell me when I need to go in for some ART. If you are a bellingham local definitely check him out especially if you are an athlete or in need of some soft tissue work! He also works with student rates and makes it affordable for everyone! #strengthandconditioning #chiro #physio #art #nsca #cscs #dpt #apexchiro #bellingham #wwu #wwurugby #athleticconditioning
Brutal day of more bodybuilding style movements minus the dynamic movements at the end. @manaman92 getting after these single leg squat, split squat, stationary lunge, whatever you want to call it! We did 2 stationary sets of 8-10 on each leg and then the 3rd set was walking lunges with a drop set to the stationary lunge at body weight to form fatigue. I personally don't agree with regularly training to mechanical failure bc it's not a conducive spot to be in to maximize strength and or size gains. Does it have a time and place? Yes. What doesn't? With that being said know when to take advantage of such a bold strategy but in the mean time stick with form FATIGUE and/or speed fatigue if you're training more for power. πŸ’ͺ🏼 my quads and πŸ‘ are going to be screaming tomorrow and Thursday! #legday #bodybuilding #naturalbodybuilding #size #strengthandconditioning #strengthcoach #wwu #cpt #nsca #cscs #trainformastery #lillasizedfitness #manaman #buttstuff #callthewambulance #classicphysique
My man @trainwithmarkymark has been absolutely crushing the 12 week strength program and has been setting PR's almost every time in the gym these last 3 weeks. The best part is all his compounds have been without a belt! I think belts are relied on much to often and people, especially those with a young training age, need to learn how to properly perform a strong abdominal brace. Do I have a heavy duty belt? Yes. Do I use it often? No, hardly ever. That being said set the belt aside for a few weeks and aspire to be more like this stud right here! πŸ’ͺ🏼 #lillasizedfitness #cscs #nsca #strengthcoach #strengthtraining #militarymuscle #trainformastery #strengthandconditioning #strongman #powerlifting #athletictraining #legday #squats #oly #horselegs #cpt #wwu #army #bellingham #markslegsaregonnabe2bigtofitinthepilotseatofwhateverplaneheisgonnabeflyinginthearmy
Was trying to work up to a heavy double for power cleans today and almost had 225. As you can see I failed to commit to the rep. Been in a maintenance phase with high school golf and training at fit evo but am definitely going to incorporate more oly lifting into next training block. Was very happy with my ability to recognize the need to keep the bar closer to the body early in my warmup sets and make the appropriate adjustments. Need to work on getting the arms through faster; overall a great training session though. @boonelifts @pcannoncastelli @boulder60 any resources, drills, or people that talk about such drills would be cool 😎 #nsca #strengthcoach #strengthtraining #strengthandconditioning #athletictraining #olylifting #oly #lillasizedfitness #cscs #cpt #fitevo #fitnessevolution #wwu #wwurugby #collegeathlete #collegeathletics #plyometrics #sprinttraining #trainformastery
We got some AWESOME new toys to play with at #fitnessevolution I really like doing this movement with a wide variety of people. The Spider-Man crawl is a great movement for the whole body and when you add a horizontal force like this it forces the athlete/client to really focus on the eccentric portion of the ENTIRE movement. Can't wait till it gets a bit nicer out so I can take this beast to the turf and do some resisted and overspeed sprinting with the #wwurugby team! #nsca #cscs #cpt #naturalathlete #collegeathlete #bellingham #wwu #naturalbodybuilding #personaltrainer #trainformastery #strengthcoach #strengthtraining #strengthandconditioning #sprints #sprinttraining #fitevo #lillasizedfitness
Lots of people have been asking me lately how to become more Mobile in the squat. The soleus is one of the calf muscles that is responsible for plantarflexion of the foot and is often one of the major reasons people are not able to keep their weight in the mid-hind foot. This muscle is stretched by bending at the knee as it is a single joint muscle(only crossing the ankle joint). The gastrocnemius is a double joint muscle and a stretched when the knee is extended straight (seen at the end of the video). Stretching the soleus by going into the Dorsi-flexed position WITH the knee flexed will benefit your squat ROM. Start by finding the initial end point of the range of motion. As seen here I am using the PVC pipe to mark the beginning end ROM point. I am also going through a PNF stretching pattern by pressing into the kettle bell with my toes and holding it for 6 to 10 seconds before releasing and going deeper into the stretch. This is a simple method that anybody can use for just about any muscle group. Make sure to look for ROM asymmetries of the soleus muscle so you are not favoring one side over the other. Give it a try before doing a set and watch it work! #trainformastery #lillasizedfitness #cscs #nsca #rom #strengthcoach #strengthandconditioning #cpt #wwu #fitevo #olympiclifting #adipower #wrestling #athlete #athletictraining #collegeathlete #naturalathlete #bodybuilding #naturalbodybuilding #physio #pnf #rogue #wwurugby
Snatch grip back extensions. When done properly this move will benefit the whole posterior chain, from the upper traps all the way to the calves. A couple key points thatmake this lift successfuI are..... 1-make sure there arms are externally rotated (when using a wide grip) so that the elbow is aimed more so towards the ground 2-engage the glutes from the beginning and keep them engaged, this will promote movement about the hip and not in the lumbar spine and finally 3-point the towards put at a 45 degree angle in order to ensure the glutes are active. Seems simple enough right? I was doing sets of 6-8 working on explosively pulling the bar off the ground and controlling the downward phase of the movement. #strengthcoach #strengthtraining #strengthandconditioning #collegerugby #olympiclifting #oly #adipower #usaw #wwu #nsca #cscs #wwurugby #cpt #trainformastery #lillasizedfitness
Worked through some plyometrics today and got up to ~30 inch jump from a seated position both with and without the counter movement. The counter movement is when the arms are swung and the trunk moves towards the ground, creating a "loading" feeling before the jump. By pausing at the bottom of the "loading" portion of the counter movement you are letting the elastic energy "leave" the muscles responsible for jumping before actually jumping. Simply put, instead of snapping the rubberband back and launching it you are holding it in the stretched position. By not bribing the knees up to the chest I am emphasizing extension through the hips and ACTUAL vertical displacement. It's always funny seeing people say they have a 50 in vert because they can jump on top of a box with their knees tucked up. In reality they met only have a 25 in vert and very limber. Check the facts βœ”οΈ #plyometrics #jumps #strengthandconditioning #olympiclifting #athletictraining #shortshorts #bodybuilding #naturalbodybuilding #naturalathlete #collegerugby #nsca #cscs #strengthcoach #jumptraining #collegeathlete #fitevo #plyo #lillasizedfitness