Strength Coach Therapy

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North Bethesda, MD
Strength Coach Therapy

Teddy is a writer, speaker, teacher, clinician, and coach. He is the founder of Healthy Baller Physical Therapy and co-founder of Citizen Athletics.
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Writing, posting, and filming about PT, strength & conditioning, and science. I'm cooler on Instagram:

08/07/2024

On July 22 we officially became a family of 4. My wife is amazing and she has officially defended her title as the 🐐 of cute baby production- no disrespect to all the other moms out there. Everyone is healthy and doing well. We are feeling much more prepared to weather the storm of a newborn this second time around. I am thankful. We are truly blessed.

11/27/2023

Take advantage of this made up holiday while you still can!!

Last chance to lock in our lowest monthly rate ever.

Train with us for just under $17/month.💰link in bio.

Come see why thousands have used Citizen Athletics for their training and rehab needs. And why literally hundreds of our members have stayed on for years.📈

No gimmicks. No ethically questionable marketing claims. No fads or trends. Just damn good programming.

Whether you squat 500 lb, run marathons, exercise casually, play pickup basketball, or are coming back from injury, we've got you covered. Oh and we’ve also done all of that ourselves.

Our conjugate style training program features short, medium, and long term goals, weekly updated coaching videos, and 4 week block training in a progressive and periodized model.

We include powerlifting, bodybuilding, athletic performance, and mobility / therapy concepts all into one cohesive package. And then we round it out with access to hundreds of rehab and add on templates all built and backed by experts in performance and rehab.

11/25/2023

It’s kinda crazy how fast life goes by. I’m told it speeds up even more as you get older. 💨 This makes sense, as each subsequent trip around the sun ☀️ represents a smaller total portion of your life, making each year feel faster. 📈

This weekend I’m thankful for my little family and the ability to take things slow. 👫👶🏼 I’m thankful for the work life balance I’ve been able to achieve over the past few years, for the ability to reach so many people, and for my dream job practicing as a sports physical therapist with a great team around me. 🥼🩻🏋🏽‍♂️

The term YOLO (you only live once) was a trendy thing in like 2010 and thus something I used to say fairly often in a sarcastic but also serious manner. After all, most jokes have a bit of truth to them. 🥲

In my 20’s and early 30’s, YOLO was a reminder to keep pushing, chase every opportunity, work hard and play hard.

As I approach age 38 in a few weeks 👴🏼, YOLO means something completely different. While I still find great reward in being ultra productive and having fun in an immediate gratification sort of way (traveling, partying, eating out, etc.), my current focus is on being present with my family and close friends.

The human condition is such that we often want to move on to the next phase of life before we are there. We feel anxious anticipation for what’s to come, and we struggle to stay grounded. My hope for all of you this year is to find satisfaction in your current stage of life, whether it’s pedal to the metal, or cruising at a leisurely pace.

Thanks for being here and being part of my journey.

❤️Teddy

10/13/2023

These are some the worst takes on exercise I’ve ever seen! But hey, I’m sure those headlines really helped pump the ratings for those local news stations.

If you’re over 50 your exercise goal should be to do exactly what they listed here. Pull ups and vertical pulling are great for maintaining and improving overhead mobility.

Push ups are a fantastic full body exercise that incorporate upper extremity weight bearing for bone health as well as trunk stability. Choose this over a plank- 2 birds.

Squatting with weights? Yes please. I can’t think of many exercises more relevant to everyday tasks than the squat. If standing up and sitting down is getting harder as you age, that’s a sign to do some squats.

And deadlifting, absolutely. It doesn’t need to be heavy. I’m not telling you to break any records here. But don’t you want to be able to pick up and hold your 30 lb. grandchild some day soon?

Instead of embracing nuance or explaining things in a responsible manner, many news sources prefer to promote fear and feed on peoples insecurities. Cuz, you know… clicks and stuff.

We don’t need any more barriers to exercise in our society. People getting hurt while exercising is not a public health epidemic. Living a sedentary lifestyle is.

09/07/2023

Last week we had to say goodbye to our sweet old boy Tuna. 🐶🥹❤️

Tuna was one of the gentlest and kindest dogs you’ll ever meet. He was patient, loyal, and incredibly flexible. He never met a dog he didn’t like.

Tuna’s laid back demeanor made it so that I could take him everywhere with me. He was a great ambassador for pitbulls. He was the calming force his brother (Wilbur) needed to rehabilitate when we adopted him after being a stray.

Tuna was with me through so much growth and life change, and I will miss him dearly. When I adopted him I was 23 and he was 10 weeks old. He lived to be 14 and a half.

Give your creatures an extra hug today, because animals are the best and we don’t deserve them. ❤️

07/01/2023

July 4 Canada Day Flash Sale🇺🇸🇨🇦

Most online membership platforms only offer sales or discounts for the first month you sign up, and then it's right back to normal pricing.

We're doing something wild and crazy and offering a discounted rate forever! This is why we are only running this sale for 5 days, and limiting it to the first 75 sign ups. Link in bio.

Take advantage of this one time offer to lock in a monthly rate of $19/month.

Come see why over 2000 people have trained with us, with many staying on our program for 1-2 years or more!

Sustainable Strength is a continuously updated training program that's easy to customize and fit into your life. Choose between 3, 4, or 5 days a week. Take advantage of our alternative exercise options for home and minimal equipment workouts.

Not sure if you're ready yet? We offer 2 introductory programs: base and ramp. They're perfect for getting back into the gym after injury or time off!

With enough variety to keep things interesting, but enough consistency to make progress, our system offers the perfect blend of performance, sustainability, and longevity.

We also have tons of rehab programs, mobility programs, and add-on content that will help you to work through an injury, keep an old issue at bay, and reach your goals of maintaining a healthy lifestyle and performing your best.

This sale will be live until 11:59pm EST on July 5. Limit 75 customers. New members only.

08/04/2022

The flywheel offers a fast and challenging resistance profile that matches your concentric output for every eccentric contraction.
Heavy slow resistance training absolutely has its place for Achilles rehab and calf strengthening, but the flywheel might be the missing link if you’re not getting the results you want.
I highly recommend this for post op Achilles rehab, calf strain rehab, Achilles tendinopathy rehab, and general performance goals.
With a fast tempo (short time under tension per rep) I recommend a minimum of 10-12 max effort reps.
Flywheel device is from !

07/26/2022

You don’t need to be bobby big bench to do weighted push ups.
Once you can do 6-8 push ups with decent form you’re ready to add 10 lb and hit some lower rep sets.
Don’t shy away from this full body anterior chain strength movement!

07/14/2022

After developing a sufficient base of strength in your hamstrings, a more specialized speed driven exercise can be a helpful addition to a strength or re-adaptation program.
This exercise is not for beginners. In order to get the most out of this movement, you should be able to RDL your bodyweight for 10 reps.
Choose a weight that’s about 1/4 of your bodyweight as a rough starting point to ensure speed stays up and it’s not too challenging.
Make sure you’re getting good range of motion on each rep and the weight isn’t hitting the ground!

05/06/2022

In addition to looking cool, using a head prop for the reverse fly will make it harder and clean up your form.
This trick reduces momentum from the body, offloads the low back, and places more emphasis on the shoulders and upper back.
I suggest starting with a lighter weight than you’re used to, and 10-12 reps minimum.

04/22/2022

There’s a new sherif in town, and it’s the KBox elevated single leg deadlift.🤠
The resistance profile of a flywheel involves a challenging deceleration at the bottom of each rep and pairs up nicely with the hamstring stretch here.
Thanks to my guy .brown03 for the excellent demo and for the best flywheel in the game.

04/09/2022

Adding a slider to the single leg deadlift facilitates increased pelvis on femur internal rotation.
When you pair this with the hip flexion and hamstring lengthening that occurs with a SLDL, the end result is massive hamstring tension in a loaded position and increased adductor recruitment.
You will feel the difference with this movement almost immediately. Give it a try on your next leg day or in a scenario where you want to expose the posteromedial chain or just simply provide a balance assist.

Address

North Bethesda, MD
20852

Telephone

+18446225537

Website

http://www.citizenathletics.com/

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