Getting Closer... Inch by Inch


Alright folks - we're making progress. I'm currently in the lease negotiation phase with a landlord for a  warehouse space in Mt. Pleasant, South Carolina. It's a more of a process than I originally expected, but then again I have no experience whatsoever with commercial real estate. 

Regardless, unless something goes terribly wrong, I should be signing a lease here in the next week or so. Exciting stuff.

I really like the space - it's small but shaped nicely for orchestrating and coaching an efficient class. It's also going to be a sweatbox, so you can sweat out those six IPA's with hints of mahogany or whatever they are supposed to taste like. Don't worry, we'll have fans for the primadonnas. 

We're keeping it simple on the equipment side... stand-alone squat racks rated to 1000lbs, dumbbells up to 100lbs, kettlebells, iron and bumpers, pull-ups bars, tires, and obviously a couple shake-weights for the military fellas who are preparing for deployment.

I have no intention to buy rowers but might look into a cheap assault bike as a substitute exercise for athletes who are banged up. Got a line on a used one? Let me know. 

Opening date is tentatively planned for April 16. If we're able to hit that timeline, then we'll have a BBQ for anyone interested the Saturday or Sunday before. 

Got someone in the Charleston area who might be into assessment based, periodized programming that'll develop athletic performance, deadlift more, and make you look better naked? Send them my way.

For those of you down here in the low country, Look for pre-registration sign-ups to hit in mid-March.

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Sign up early and you'll get a $free.99 t-shirt with this stud on the back, as well as your name as an official LOD OG (that means original gangster if you've never listened to early 90's rap before).

Online Programming

If you're following LOD and live elsewhere, this is for you. I'm currently building out the store to offer Line of Departure online programming via an affordable subscription. If I can figure it out, we'll have a tiered system where you have the option of... 

  • Daily Programming - the same programming we're doing at the gym. I already have built out to a year's worth of programming, cycling through strength development, power development, work capacity, and aerobic endurance.
  • Individual Plan Sales - Focused programming on physical endeavors or traits, if you know what you want to work on.
  • A combo where you get access to everything

Want a sweet t-shirt too? The first 20 folks to sign up for a multi-month subscription will get one. 

The takeaways

  1. The gym will be in Mt Pleasant, South Carolina. 10 minutes to the beach and 15 minutes from downtown Charleston.
  2. The target date for opening is April 16th.
  3. Online programming will be available soon
  4. You'll be able to pre-register 
  5. It's going to be awesome

Standby for more updates! 

Top 5 Exercises You Won't See on LOD Athlete

Below is a list of some exercises you won't see in Line of Departure Athlete programming. For the most part, I exclude exercises for two primary reasons:

  1. Too time intensive to coach/learn AND a simpler alternative exists
  2. Puts the athlete at risk of injury without a worthwhile return in developing a fitness characteristic

It's nothing personal about these movements or those who like to do them. If you are really into into learning or progressing a exercise listed below, that's awesome. Take the time to get better at it and enjoy the moment when you get it. You just won't see it here.

It All Starts With The Deadlift

It All Starts With The Deadlift

These days, many athletes are familiar with the movements we most often associate with strength such as the Back Squat, Deadlift, Overhead Press, variations of the clean, etc. Let’s assume that we’re working with a new athlete is a relative novice to lifting.

To first assess a new athletes strength, I prefer the deadlift. Why? It’s such a simple movement - simply stand up with a barbell. Purists may cry out on the intricacies of the deadlift, but at the end of the day it’s just standing up with weight and a great measure of basic strength.

Core Values, Mission, and the Space Monkey

Core Values, Mission, and the Space Monkey

Line of Departure needed a mascot. An image or persona that captured the essence of the company. I wasn't sure where to start, but it had to properly represent what we're all about.

First, let me explain what this experiment at LOD Athlete is.

The Hardest Conditioning Circuit I've Ever Done - The Litvinov Workout

The Hardest Conditioning Circuit I've Ever Done - The Litvinov Workout

Variations of the Litvinov Workout are the hardest, short duration conditioning circuits I've ever done. What is it you ask? Well, here it is...

Lift a heavy compound movement for multiple reps, then sprint 50-400m. Repeat 2-3 times. Sounds simple right? Go try it. I'll wait.

Brutal, right? Legs feel like sand and lungs are on fire? Same here. Now lets get in to it.

Working Around Injuries and When to Push It

Working Around Injuries and When to Push It

For anyone who pushes the body for performance or professions, injuries are inevitable. This is especially true for athletes in their late 20’s and 30’s - you can keep up with the young bucks, but you’re probably going to feel it more than they do the next day.

What can be difficult to determine is how to prevent it, how to work around it, when to scale back, and when to push through.

Boxing in Iraq

Boxing in Iraq

Two summers ago, a company of Marines, a platoon of Danish infantry, and a platoon of Army infantry stared into the desert of Iraq hoping for the hordes of ISIS to come running through the gates. 

This would become the home of Friday Night Fights.

Rank did not apply in this holy 'ring' of competition. A 19-year-old PFC could throw on a pair of gloves and challenge his team leader. The shit talker could be silenced by the unassuming Corporal. It was all fair game. Rifleman versus Mortarmen, Sniper versus Machine Gunner. It didn't matter. All were equal once they entered the ring.

Ruck Running: What is it good for?

Ruck Running: What is it good for?

I recently had a conversation with a Critical Skills Operator from Marine Special Operations Command (MARSOC) who is structuring a course for support personnel coming into the unit. One of the main questions was how to prepare them for ruck running.

As we went through some possible methods and progressions, the question arose: What is the purpose behind ruck running? Does it have transferability to the fitness needed for the soldier on the ground? Why are we doing it?

Setting Strength Standards

Setting Strength Standards

Strength requirements differ depending on the athlete's pursuit. The Police SWAT Officer needs to be stronger than the competitive Stand Up Paddleboarder. The collegiate football player needs to be stronger than the track and field high jumper. We can break this down so that athletes of all varieties have the appropriate standards to ensure sport specific success, not gym-based success. 

What is 'Line of Departure Athlete'

What is 'Line of Departure Athlete'

The mission behind LOD Athlete is to serve as the sounding board for anyone and everyone who:

  • Rely on their body for their chosen profession.
  • Rely on their body for their sport, competition, or passion.
  • Believe that the domains of gym based training and real world physical demands are inextricably linked.
  • Believe that fitness in general leads to a self-confidence,positive relationships, and a higher sense of self-worth.