Michael “Coach Steg” Stegemoeller is the strength & conditioning coach at the University of Pittsburgh, leading Women’s Lacrosse and Swim & Dive. A former undersized soccer kid turned performance nerd, he built his chops at MJP, Houston, Texas A&M, and Cincinnati—and now engineers teams that hit harder, move faster, and don’t fade.

Steal-this-playbook:

• Periodize under constraints. Vertical integration + APRE (6/3) to touch all qualities; front-squat base → box-squat peaking; manage “high” days when the sport staff wants Tue/Thu Olympic-only sessions—keep qualities alive without frying athletes.

• Readiness that actually works. Conversations > gadgets, plus CMJ/RSI twice weekly; if outputs dip or practice smoked them, swap full-ROM for pins/boxes, trim accessories, or chase singles/doubles. Remember: how you feel can lie—let performance set the throttle.

• Culture that travels. Show up at practice, own warm-ups, coordinate with coaches in the open; build enough trust that when it gets dark, they toe the line and keep going.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Steg's Social:

Instagram - @coachsteg

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Rett Larson is an Olympic and pro volleyball S&C coach who turns warm-ups into real training and intent into horsepower. He gamifies everything—measured jumps, landmine throws, reverse treadmill sprints, and sneaky isometrics—so athletes get explosive, durable, and hooked. Creator of No Zombies, he thrives under constraints and builds teams that leave the gym sweaty, smiling, and better.

steal-this-playbook:

• Warm-up = development block. Games that earn the grind (tag/volley variants → 2–3 min micro-dosed isos), then one tracked jump per lift (weighted block/approach/drop-catch), constraints rotated daily (broad-in, left-only, band-accommodated, <200 ms contacts), pairs/leaderboards so intent stays real.

• Constraints > cues (perception–action). Replace cone mazes with spikeball/pickleball/table tennis, copy fencing-style decel, and if you keep ladders, make them leader–follower for rhythm + reactivity. Design the drill so the body learns without the speech.

• Shoulders + posterior chain the volleyball way. Straight-arm capacity (ring hangs + L-sits, handstand holds), landmine coiled-core jerks and throws to vertical (heavier if it still hits vertical), plus Bulgarians/RDLs/Nordics and curved-treadmill badges (chasing top km/h) for the other side of the force–velocity curve; early season hides eccentrics/isos in warm-ups, late season skews reactive/play.

• Creativity under constraints (and the toolbox tiers). No flywheels? Use BOSU (ball-up adduction squeeze), bands, noodles as “swords,” partner backpedal knees-over-toes starts. Build a living library: explore in warm-ups → promote what works, demote what doesn’t. When the HC says “arm speed,” the next two weeks of warm-ups look like arm speed—med-ball throws, landmines, sprint cues—measured and scored.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Rett's Social:

Instagram - @rettasaurus

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Christina Bernal (Penn S&C) sits down for a raw, no-BS deep dive on building buy-in in the Ivy League, coaching rowers and jumpers in the same room, and why the team-around-the-team matters most when athletes get hurt. We get into contrast training you’re probably not using yet, the micro calls she makes between practice and lift, and coaching the human first—data, nuance, and a little Nickelback for good measure.

Steal-this-playbook:

• Contrast beyond “just load.” ROM contrasts, uni ↔ bi, assisted ↔ resisted, pins/quarter squats for sprinters & jumpers, plus how she stacks plyos (POGOs → depth drop to box jump) with cleans—and why heavy lives Monday while neuro-prep and “feel fast” work land late-week.

• Rowing realities, solved. Long warm-ups after class, CNS “wake-ups,” keeping rib-stress and lat fatigue from nuking the session (trap bar → belt squat/leg press swaps) while protecting water time through daily AT collaboration.

• Coach’s eye + simple data. Weekly RSI/CMJ to catch midterm dips, Perch for athlete ownership, and the 15–30 minute window she uses to rewrite a lift after watching practice.

• Culture that sticks. Buy-in without scholarships, pairing leaders & followers on racks, non-negotiable standards (clean the room, raise the bar), coffee check-ins, and using music requests as a sneaky intent switch.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Christina' Social:

Instagram - @coachxtina_

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Steph Grubbs (formerly Steph Mock) is a performance coach with the Houston Astros. In this one, we go line-by-line through her MLB program and unpack microdosing—how tiny, high-quality hits of strength, speed, and arm care keep players explosive across 162. Real templates, real constraints, and exactly how she makes it work on game days, travel days, and everything in between. Long-form, unfiltered, stupid practical.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Steph Grubbs Social:

Instagram - ⁠⁠@coachstephgrubbs

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Alex Borg is a German-born performance coach and sport scientist now working stateside, building fast, durable athletes with a clean blend of research and real coaching. We get into what actually transfers from lab to weight room to field—stripping out buzzwords and keeping what moves the needle. Long-form, unfiltered, stupid practical.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Glen Castro is a performance nutritionist at the UFC Performance Institute, helping fighters make weight the right way—and show up with pop on fight night. We get into the real playbook from camp to cage: no bro-science, no starvation contests—just clear systems that protect health and boost performance. Long-form, unfiltered, stupid practical.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

Glen Castro Social:

Instagram - @gcastrordn

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Ariel Paul and Evy Lyons are the co-founders of Apex Cool Labs, makers of a palm-cooling device built around a simple idea: cool the right tissue, at the right time, and you can train harder, recover faster, and keep your quality high when heat would normally shut you down. We get into the science, the myths, and the real-world use cases—from weight rooms and tracks to fight camps and team sport sidelines. Long-form, unfiltered, stupid practical.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apex Cool Labs ⁠⁠⁠⁠⁠⁠⁠⁠⁠:

The Apex Cool Labs Narwhals give you a powerful edge by accelerating recovery and delaying fatigue during training and competition. By cooling the body through the palms—one of the most effective places to remove heat—the Narwhals help maintain performance longer, allowing you to add extra volume to lifts and intervals, and prolonging stamina during games. The Narwhals can be found in weight rooms and on sidelines in all major sports including football/soccer, basketball, hockey, volleyball, and beyond.

To find out how you could get your hands on the Narwhals, please follow visit Apex Cool Labs on the link below.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.apexcoollabs.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Apex Cool Labs Social:

Instagram - @apexcoollabs

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Heather Linden is a physical therapist and rehab lead at the UFC Performance Institute, where she helps build durable fighters and get them back in the Octagon smarter, faster, and safer. We get into the nuts and bolts of fight prep—what really matters from camp to fight week to the morning after—and how world-class rehab meets coaching, S&C, and nutrition under one roof. Long-form, unfiltered, stupid practical.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TeamBuildr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠:

Coaches, revolutionise your training programs with their cutting-edge platform. Create and customised workouts, track progress, communicate effortlessly, and analyse performance data-all in one place. Take advantage of our 30-day free trial and see how TeamBuildr can elevate your team's performance.

Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.teambuildr.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code "PACHALKUP" for your 30-day free trial.

⁠⁠⁠⁠⁠⁠⁠⁠⁠Apex Cool Labs ⁠⁠⁠⁠⁠⁠⁠⁠:

The Apex Cool Labs Narwhals give you a powerful edge by accelerating recovery and delaying fatigue during training and competition. By cooling the body through the palms—one of the most effective places to remove heat—the Narwhals help maintain performance longer, allowing you to add extra volume to lifts and intervals, and prolonging stamina during games. The Narwhals can be found in weight rooms and on sidelines in all major sports including football/soccer, basketball, hockey, volleyball, and beyond.

To find out how you could get your hands on the Narwhals, please follow visit Apex Cool Labs on the link below.

⁠⁠⁠⁠⁠⁠⁠⁠⁠www.apexcoollabs.com⁠⁠⁠⁠⁠⁠⁠⁠⁠

Heather's Social:

Instagram - @heatherlinden

Manny' Social:

Instagram - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@_coachmanny_⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Enquiries:

mannysilveira@primitiveathletix.com

Website:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠primitiveathletix.com