Mike Guadango

About Mike Guadango

Mike is a currently a Coach, Writer & Owner for Freak Strength. He was a part of DeFranco’s Gym for over 10 years, studied under Buddy Morris and James Smith while at the University of Pittsburgh and has also studied at various physical therapy practices. He has coached levels of athletes from Pro-Bowl, MLB, to pre-pubescent athletes and has also consulted for high caliber athletes worldwide.

Foot exercises

I was on a podcast a few weeks back and promised a post on different foot exercises we implement.  Here you guys go as promised:

You can perform these however you like.  Sets of 10, 20 or even a set duration.  We don’t perform these to exhaustion, the goal is slow and steady daily progress.

We also target certain areas to dig in and release.  Here is a pic of those areas.  We’ll use different objects of different densities at different points of training & exposure.

We’ll typically go from least to most dense.  10 rolls over each line with each object.  The goal isn’t typically to cause discomfort, we want fascial release, not bruising.

Bad Shoulders? Try This!


We call this series the 4-way scap.  It works four movements – Retraction, Protraction, Elevation & Depression.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc.

We’ll typically hit 1-3 sets of 10-20 reps of each movement.  It’s not unusual for us to utilize these in an aerobic theme for rehab purposes.

We call this series the 8-way shoulder.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc. We typically go either weightless or with dumbbells/plates.

We’ll typically hit 1-3 sets of 6-12 reps of each movement as part of our warmup.  Because of this series, we do not perform any additional shoulder work.

It’s not unusual for us to have people perform these every day with varying sets, reps & intensities.

Ground Based Hip Series

Here’s a variation of a basic hip circuit that we utilize in our facility.  We’ll typically go 1-3 sets of 10-30 reps with no weight.  However, performing these under variant resistances can be applicable to different situations.


  1. Manual concentric
  2. Manual eccentric
  3. Manual isometric
  4. Weighted
  5. Weighted concentric
  6. Weighted eccentric
  7. Weighted isometric

In healthy athletes we perform this preworkout.  For athletes that are not healthy, it’s not unusual for this to be part of the main movement of the workout.

Adult Training

Adult TrainingDesigned specifically to suit people that want to improve general fitness

Class Goals are simple : Look Good – Feel Good!

Classes are designed to:

  • Burn Fat
  • Build Muscle
  • Improve Movement Quality
  • Optimize Muscle Function

    If you’re interested email chris@freakstrength.com and get in now! It’s only $10!! GET IN NOW!