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The Top 5 Fitness Trends for 2013

Looking forward in my year I wanted to share the top 5 things that I feel will add the most to my training of athletes in 2013.  These are trends that I feel will be lasting and landscape altering changes to fitness and sports alike.

Each year everyone talks about the next “hot” thing.  Here is my take.

5)  Education of The Masses: I fully expect a huge surge in knowledge dissemination in 2013.  Everyone is getting into the act of delivering information.  With Twitter making info more accessible, and the overall push of media to be more encompassing and ever more valuable for less, I expect more education to reach the mass audience than ever before.

Memberships sites, blogs, Pod-casts, YouTube videos, Instagram, the world is a boom of “what are you doing now”.  People expect to know what you are doing all the time, who are you working with and what is their goal.  People who continue to resist this will leave themselves in the predicament of being unknown beyond their small sphere.   

Education will rise, either you produce something or you are the consumer, either way expect ever more in 2013

4) One-Stop-Shops2013 is the year where things become more wholistic.  This is the year where facilities begin to bring everything under one roof to offer service.  If you are a Bootcamp, maybe it is nutrition coaching groups, if you own a Sports Performance Facility, maybe it is bringing in Physical Therapy.

People are more and more asking for the value of what you offer, and its comparison to what is out there in the world.  If you can bring more within the confines of your walls you can bring more people together.

For athletes and parents, what is the facility offering for what they charge?  Who s there training and how is it run?  There are many facilities that charge low rates, offer less, and give average results.  Then you can go to places where the price is higher, they offer information, videos, coaching, nutrition and more, and the results are excellent.

Getting and giving more will be the onus of 2013

3) The Fall of Corporate GymsAs people want more and more to get more value from what they are doing, people will proceed less and less to large gyms where they offer below average to average in every category, instead of being tremendous at something.

Most large gyms offer group classes, spin, trainers, and membership for $60+ per month.  In nearly every category they are mediocre.  The good trainers eventually leave for better opportunities and more control.  Additionally, more spin instructors and group exercise practitioners are opening their own facilities in order to offer what they love.

Now, with a spin gym, group fitness gym, training studio, consumers can now go ala carte, whereas before they were stuck in the Box for any offering.

In 2013, people will keep fitness a priority, but do it their own way.

2)  Olympic Lifting and Power Training:  For the people who subscribe to other newsletters, Olympic lifting has already begun to be pushed as the next key t strength and conditioning.  For most, it is an area of training where they have little exposure but love the cool factor of it.  Honestly, it is hard not to feel bad ass when you rip big weight off the ground (about :40 in).

As Crossfit was the big thing of 2012, the Olympic lifts will continue to gain prominence this year as THE definitive exercise to complete.  While I don’t think, what’s your snatch will go over as well as what’s your bench with either gender.  Olympic liftng will be a force in 2013.

Not all people will have access or ability however, and those who can teach Power alternatives to the masses will capture a large market for their time.

NOTE:  For athletes and clients interested in Olympic lifting and power development, seek a qualified coach!  Many people try to claim themselves expert without nearly ANY experience with the lifts.  No lft should hurt you, and no lift should cause you pain.  Stop chasing pain!  A good coach should make you feel better, and develop power safely and effectively.  If your trainer insists on speed and power above all, walk away.

1) Breathing and Postural Restoration:  As if it weren’t already known in the strength community, teaching breathing and postural restoration will be the new “hot” thing in 2013.  So far, there have been countless contributions to this area and its inclusion in Strength and Conditioning and its related fields.

How do we use breathing to establish better posture?  Better activation of muscles?  Increased thoracic pressure?  Refined movement ability?  Breathing is entering the mainstream of coaching at a rapid pace, and will find it’s way into personal training circles very quickly.

However, this is not a tool that most should use alone.  In reality, restructuring breathing patterns and helping with posture are most often better left to Physical Therapists, though smaller less invasive techniques can aid any Strength and Conditioning program.

Posture is already one of the big drivers of all movement.  Faulty posture and poor movement from it were already well documented since the FMS and Gray Cook made it accessible for all.  Posture will now become something more.  It will be a graying of PT and Personal Training, and that can be both beneficial and dangerous.


There are many topic that I could ad to this list, and there are people who will disagree with this list entirely, this is just my perspective.

Furthermore to coaches, challange yourself to grow.  Challenge yourself to step outside the barriers you have established as facts around you that come tumbling down every day.  Take information as a useful way of thinking and apply it, try it, and learn more from people who know more than you.

This field of S&C grows every day, but with the good comes the bad.  The only thing that shouldn’t change are your principles.  They should be forged in steal.  Let your methods be like water, powerful but fluid.

For athletes looking for the next step in their training, ask questions, educate yourself so that you understand enough to know who is treating you right and progressing you forward.  Any coach can make you tired, it is the ones worth staying with that can consistently make you and others better.  Don’t chase fatigue, chase your dreams instead.

I look forwad to 2013 and all it has to offer, I hope it is well for all of you.


Bill Rom is the top strength and conditioning coach on Long Island.

About the author

Bill Rom

Bill Rom is a strength and conditioning coach on Long Island, New York. Bill has been training both athletes and general population clients since 2006. His clients have ranged from adolescents to 70 year old grandmothers, and from peewee athletes up to former and current D1 athletes. At Prospect Sports, where Bill is the director, he works with a number of professional athletes from the NFL, MLB, MiLB and more. Additionally, Bill has been published on, one of the top strength and conditioning websites in the world, as well as; a website dedicated to improving athletes and is currently working on stories for He also has done a number of speaking engagements including the NSCA and is continuing to pick up more. Bill is one of the top young strength and conditioning coaches in the country, and arguably the top strength coach on Long Island.

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