Pacific Rim Athletics

Pacific Rim Athletics Gain Total Body Mastery with Superhuman Strength, Skill, and Sustainability

09/11/2026

One Handed Palm Spin — Freerun Element of Powerbatics

Jeffrey Benzmiller in the gym with a one handed palm spin. Freerun takes powerbatics to the streets, blending acrobatics with urban athleticism. This element encompasses the mastery of tumbling and flips on various surfaces—floors, walls, drops, and vaults. Understand the physics of your body's movements, incorporating momentum, balance, and spatial awareness into your freerunning arsenal. A palm spin is ballistic striking into the floor with the hand, plus massive core strength and a surgical relationship with leverage. You're not pushing something external. You're reconfiguring your center of mass over unstable support points. That requires a completely different operating system. One built on control, coordination, and precision. Distinct from Parkour or gymnastics, which both have their own distinct reputations and cultures and high injury rates, we emphasize Freerun as an element of Powerbatics and have systematized it into a safe, effective, progressive staple of training that prepares you for versatility, adaptability, strength, and skill that carries over to all areas of your life. The best way to begin is by simple rolls, cartwheels, stances, and footwork. And once you realize you don't need any gizmos, gadgets, or gurus, you can truly start to deny gravity. Just simple items to hang from, floor space, and a few mats for advanced skills. The magic is in the coaching and community. We see it everyday in 6 year old kids up to 60 year youngins and those who don't identify with chronological age at all, doing human flags, handstands, flares, and flips with strength, skill, and sustainability. Welcome to training.

09/08/2026

Backflip Drop: 600+ Pounds of Force. Weights Are Massively Overrated.

Adam Berg. Gym Freerun. Backflip drop.

A back flip is basically just a reverse crunch done airborne while resisting centrifugal force of up to 2 or more G's. That's like pulling a reverse crunch with 200 pounds or greater. That's what creates that tucked rotation in the air — powerful core strength, the kind you don't get from crunches or workouts in the gym.

Then add the drop. Jumping down or a flip down from a ledge can generate 2, 3, even 10 times bodyweight on impact. That means this flip down to the ground is 600 pounds or more of force. And these impacts happen in daily life, at weird angles, which is what messes people up.

Nothing worse than heavy lifting creating the illusion of strength and then going and doing some basic jumps or vaults and blowing out knees. We've seen it happen.

You get hurt in sports, activities, or daily life because you're just completely undertrained.

Look at our gym and you realize it's not fancy at all — just simple items to hang from, floor space, and a few mats for advanced skills. A mat, a block, and a wall. The magic is in the coaching and community.

Roll or die. Rolls save lives. If you don't know how to vault and roll, you're missing a huge piece of normal human movement.

Jumps, drops, and vaults are best, just like we did when we were children. Me and my students don't use weights. We use jumps, running, vaulting, drops. They build the legs to handle forces upwards of 3 to 10 times bodyweight, which is far superior than a squat.

But don't mistake media for a mentor. Get one, listen, and implement.

Lee Weiland, Pacific Rim Athletics, creator of Powerbatics. Welcome to training.

09/07/2026

Line Drills & Precision Jumps: Stick to Stick

Small markers on the ground. That's it.

We set up, again, very simple and unassuming equipment. The amount of equipment is extremely minimal…because it's not about the equipment, the cages, the bumper plates…rather, it's about you. Plain and simple.

Then we're working on balance, coordination, and precision. Landing on markers for jumps. Running. Line drills. Stick to stick.

Bodyweight training isn't about doing the most; it's about doing it right. We often see people rushing through reps or trying to muscle their way through skills. But in reality, precision is what turns potential into power. True skill mastery requires quality over quantity, focusing on controlled, exact movement patterns to unlock true strength.

Precision is also what prevents injuries and keeps your body aligned, agile, and responsive. Tune into every movement. Every jump, every landing, every stick matters.

If you're just running on the treadmill or pushing weights, you need to get out of the hamster cage and into more holistic training like this, I guarantee you it'll be way more fun, inspiring, and productive.

You can't shortcut or hack your way to Level 10. You have to go a step at a time.

Subscribe so you don't miss any of the trainings. And opt in to get access to our team, pdfs, and special events.

09/05/2026

Rope Climbs: Stop Doing Only Pullups

Then we start adding motion—climbing. This is one of those things that's just lost in childhood. When's the last time you climbed a tree, a wall, or a building?

Me, my family, and my students climb on top of regular training. We climb the bars, the ropes, the silks…not just do pullups.

Because the 2nd move is pulling in its totality. From rows to muscle ups to climbing the rope to 1 arm pullups. And no we do not use grips like gymnastics. No grip equals no pullups, no muscleups, no 1 arm pullups, no rope climbs, no launches, laches or anything fun.

When someone trains climbing, they're not just building grip—they're learning how to move their entire body through vertical space. Static and dynamic control. Entire body connection. The entire system is being trained and built. In some cases, re-trained, from the ground up.

And all you need is something simple to hang from, like a bar, rings, a rope, or even a tree. It's not about the equipment, the cages, the bumper plates…rather, it's about you. Plain and simple.

Want harder? Climbing silks is way harder than climbing a rope and way harder than doing even 30 consecutive pullups.

Make sure you don't mistake videos for instruction and delay your own progress.

09/04/2026

Rebekah Johnson — Freerun Speed Safety Vault

Roll or die. Rolls save lives. If you don't know how to vault and roll, you're missing a huge piece of normal human movement.

Here's Rebekah on the Freerun station, running a speed safety vault. A safety vault simply means using a foot to tap the obstacle as you go over it. Simple. Unassuming equipment. A block. That could be anything — a tire, a park bench, a box like we use at the gym or at our international retreats and workshops.

Because it's not about the equipment, the cages, the bumper plates…rather, it's about you. Plain and simple.

From a simple speed safety vault all the way up to front handspring vaults and so much more. This engages everything: running, flexibility, mobility, dynamic strength and power, rolling, and ultimately, full body awareness.

Run, vault, and roll. Things people should be able to do just on the regular. A normal, healthy person should be able to do those three things.

If you're just running on the treadmill or pushing weights, you need to get out of the hamster cage and into more holistic training like this. I guarantee you it'll be way more fun, inspiring, and productive.

And there's a whole non-flip track — a full progression all the way up to level 10 with no flips at all.

Don't rush and don't do anything stupid. But don't mistake media for a mentor either. Get one, listen, and implement. Shoot my Team a message.

08/25/2026

Laeth Showing What POWER Training Looks Like

08/24/2026

Mike Building PARKOUR POWER

08/23/2026

Bethany CONQUERS Box Jumps & Front Flips

08/22/2026

Stuart Kong Vault To Front Flip

08/21/2026

Lydia Building FLEXIBILITY & POWER

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