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Michael Sirani 4/27/18 Michael Sirani 4/27/18

In-Season Baseball Training: Face Pull with External Rotation

Two ways in-season training can benefit you and keep you healthy, and on the field, is by maintaining strength and keeping your mobility in check.
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It’s always a win when you can find exercises that do both. Here’s the Face Pull with External Rotation.

Michael Sirani 2/7/18 Michael Sirani 2/7/18

What is Capital District Sport and Fitness?

It’s official. I’m moving back to Upstate New York and will be opening Capital District Sport and Fitness this spring. Creating CDSF has been many years in the works and is something I’ve envisioned since I first stepped into the weight room as a skinny high school freshman back in 2004. I truly believe the gym is one of the most powerful environments there is to promote change. What I used to think of as a place that exists solely to improve your aesthetics and strength now means much more to me.

Michael Sirani 10/30/17 Michael Sirani 10/30/17

Baseball and Gaining The Off-Season Advantage

The off-season can pass by in the blink of an eye. Even though the cold and dark months between November and March remind you nothing of the game of baseball they are the most crucial for ensuring you’ll be at your best come opening day. What you do with these months is what separates you from, and elevates you above, other players.

Michael Sirani 4/26/17 Michael Sirani 4/26/17

3 Ways to Improve Your Box Jump Technique

Box jumps are a great way to train lower body power. Even though there is an extensive number of variations of this exercise it is usually seen early in an exercise program because it can easily be regressed, and teaches good landing mechanics and force absorption. Both of which will keep you healthy while on the field or in the gym.

Unfortunately, many of us are not able to achieve all of the benefits of the box jump because of a lack of proper technique. Often times this is due to three reasons:

Michael Sirani 3/13/17 Michael Sirani 3/13/17

How to Stand Out During an Internship in the Fitness Industry

If you’re a college student with aspirations to make it in the fitness industry, or an exercise enthusiast who is passionate about switching fields and entering the strength and conditioning world, this article is essential for your future success.

If you think you’ll be able to thrive by taking a weekend course or by knowing twelve different variations of bicep curls, you’re wrong — even though I see nothing wrong with hitting your biceps twelve different ways.

You need to first understand that the fitness industry can be weird, because unlike