About Bill

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 EliteFTS.com, one of the top strength and conditioning websites in the world, as well as Stack.com; a website dedicated to improving athletes and is currently working on stories for LiveStrong.com. 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.

How to: Design a Fat loss Workout

I  have read more books and articles on fat-loss then I can count.  I also have had the pleasure of going from a weight of 278 lbs down to a low of 194.6 lbs, that’s 80+ lbs of fat lost in my lifetime.

I have helped people go from 320 lbs. down to 240 lbs.

So when I see people make claims like:

“If you eat a lot of calories you’ll get fat”

“Your training doesn’t impact your fat-loss”

“You can only lose 2 lbs per week or risk losing muscle”

None of this is true.  Today I am going to show you the principles for designing a fat-loss workout along with some general fat-loss protocols for diet.

Step 1: Fat loss and Diet Continue reading

I’m A Breast Man.

Breast Cancer awareness month is upon us.

Having two sisters, my mother, and my girlfriend make me even more acutely aware of the significance.  Add on top of that the fact that Long Island has the highest rate of breast cancer in the nation, relatively consistently, and my whole life this has been an ever present issue.

For those out there dealing with breast cancer I wish you all the best in your fight and struggle.

For those recovering, I wish you health and remission.

For those of you yet to feel the effects of breast cancer, make sure you or the people around you check themselves and stay on top of it.

Early detection is the biggest chance a person has in surviving cancer.  Catching it sooner than later could mean the difference in someones life.

Be aware.  Be safe.

Be healthy.



Success: Why you aren’t one

What are you bad at?  What could you improve in most?  What is something holding you back?

These can be deep questions if you are being honest with yourself, since these questions bare to light your inner “demons” and those small echoes of insecurity.

The easy road, and the one most traveled, is to ignore our faults, deny them.  Why should I accept responsibility for something that I am not good at, or capable of?

I had bad teachers

I had a bad coach

I didn’t have your advantages

I am not as lucky as those people

blame signs Success:  Why you arent one

Quit passing blame

Come on, stop it, you are making excuses

You merely suffer from a case of ignorance.  Not that you aren’t aware of some larger understanding of your circumstance, or unaware of alternatives.  You are ignorant to your own self disbelief.

Quit making excuses and ignoring that which you can be better at.  We all have obstacles in our lives that keep us from obtaining that which we desire, in the time frame we most often would like.  Success doesn’t just present itself without ability or perseverance.

People claim that Beethoven was a gifted composer that came from nowhere, but he spent a decade composing before he created his first great work.

Most people aren’t willing to spend a decade striving for success

success path Success:  Why you arent one

Commit to being successful and the time and effort it takes

Continue reading

Breathing, and how it makes you suck

What do you notice about that kid?  Can you see their stomach pulsing up and down, while their shoulder remains relatively quiet, with little motion.

This is how we are supposed to breathe.

This is how you probably breathe (role play segment in the beginning

Now, terrible acting aside, each of the woman’s breathes raised her shoulders and decreased the amount of oxygen that she was able to take in.

Athletes have a similar situation arise when they are playing sports, their heart rates quicken, they start breathing hard to make up for a appeared lack of conditioning, and it is all over.  Your body spends a ton of time trying to fight its way through the attack to get back to a normal level, and your shot. Continue reading

Sunday Strength Coach: Episode 5


So the last few Sundays I haven’t answered any questions or talked about topics that people have been asking about, so today I am going to answer questions from a few different emails.

How to use kettlebells

The other day I did my in service education at Prospect Sports, we were going over the inclusion of kettlebells and their uses in both personal training sessions and our group P365 program.

Kettlebells to some are this mysterious exercise program done only by the CrossFit crowd or by women in group exercise classes with weights as heavy as a candy bar.

Both of these groups tend to do a kettlebell swing improperly.

The “American” or CrossFit version of a kettlebell swing isn’t worth it’s effort.  Here is an example:

This version of a swing looks harder than a normal swing, but the reality is that the weight is significantly less than you could swing were you to focus on just the hips.  Otherwise, why not just do a kettlebell snatch?

They look similar, but the snatch requires significantly more power due to the use of a single arm.  Additionally, you will have increased core work provided due to the uneven nature of the snatch.  The side that is not holding the weight is firing in order to keep the core vertical and in proper position.

The kettle is great to add in for fatloss workouts.  You can load it heavy and once your hinge is nice, you can do a ton of them with minimal thinking.

Hard work + minimal thinking + volume = results

Additionally, for people trying to add more power training to their programs, the kettlebell offers a lower barrier to entry than the Olympic lifts do, as to learn the hip hinge and the swing is a great transition to eventually doing power shrugs and other Olympic variations.

What is the best way to….

I love people.  I love how they think most of the time.  One of the biggest human ideas is that their is a single best way to do everything in life.

We live in absolutes in this country.

When in reality, there are usually a variety of ways of getting to the end point of any problem.  Usually, it depends on the situation at hand.

What is the best way to lose fat?

Eat Less.  Move More.

What is the best way to improve power?

Get stronger.  Jump more.

These aren’t “great” answers, but the right answer is some derivative of them none the less.

Whenever you ask a question or look for that one thing that could change everything, quick looking and get working, the right answer is somewhere in that direction.

What are you reading?

Yesterday I read Precision Nutrition, a coaching program on diet for all body types and goals.  This is the program and ideas I myself use with my clients, and it is the staple of the industry.  This is also a certification that I would strongly consider getting myself and for other coaches.

In regards to non-fitness oriented books, I have been reading The Essays of Warren Buffet.  If you don’t know who Warren is, you should look into him.  He has accumulated more companies and wealth than everyone you know put together.  At one time, his net worth was north of $80 Billion!

He isn’t wildly talented that he did all of this with a brain above what you possess.  He and his brother owned pinball machines and used the money they made to buy more machines.  They worked this little business into more businesses and kept doing that.  Now Warren owns large positions in Coca-Cola and others, and owns Geico.

If you work as a manager or you invest your money, listen to this man in regards to best practices and overall ideas to be better.

Now I am going to watch football and relax after my workout which you can take a look at over at Fitocracy

Lets go Bills!


Getting Swole and Shredding up: The TRUTH Part 1

Quick pop quiz:  Think of the people you know who, work out, who have made a dramatic change in their body over the last year?

I am talking lost 20+ lbs and kept it off or gained 10 lbs of muscle

How long is that list?  1 or 2 people if you are a regular person who doesn’t spend time doing this for a living?

Why is that?

With all the information out there and the different gyms that people go to and the spin studios and yoga and bootcamps and pilates classes and…you get the picture.

We know that people are lifting weights.  We know that people are riding their hamster wheels for hours and yet things aren’t really changing.

In fact some people do all of this and GAIN substantial amounts of weight.

I am going to give you the truth that some trainers won’t share

Continue reading