jackf@123rf.comCategoriesProgram Design Strength Training

Landmine Training and Why I Like It

I’ve been a fan of the Landmine going all the way back to the early years of Cressey Sports Performance when we  started to implement it into our clients’ and athletes’ programs.

Now, I’m not going to sit here and say the Landmine is the end-all-be-all panacea of fitness and performance. I like it and use it (often). But it’s not like it’s going to cut your 40 time by 0.7 seconds, add 50 lbs to your deadlift in a week, make it so that your pecs can cut diamonds, or give you the power of invisibility.1

Having said that, there are many reasons why I dig it.

Here’s a few…

Landmine Training and Why I Think It’s the Shit (Sorry, Non-PG Title Goes Here)

1. User Friendliness

I remember having a conversation with my friend Ben Bruno a few months after he left Boston to start training people out west in LA.

I often say that people in Boston, and in the east coast in general, tend to be a bit grittier. We live in miserable weather 50% of the year, we tend to swear like sailors more often, the weather sucks balls, and too, from a training standpoint, east coast peeps tend to be a bit more “strength” oriented. 

Did I mention the weather is abysmal? Just in case I wasn’t crystal clear…it’s crap.

Now, this isn’t to say that people on the west coast aren’t strong or are adverse to getting strong. Rather, it’s just to  say that when you live in 75-80 degree weather year round you tend to be more concerned with sustaining a six-pack than a 2-3x bodyweight deadlift.

via GIPHY

Ben, to his credit, after having coached at Mike Boyle Strength & Conditioning for several years, wanted to take his strength oriented mindset to LA, but he soon learned that that wasn’t going to fly and that he’d need to re-frame or pivot his approach in order to succeed his new environment.

He’d ask clients to deadlift, lunge, or squat a (regular) barbell and they’d look at him as he’d just said The Godfather III was the best of the Godfathers.

The fuck outta here.

However, Ben soon realized that all he had to do was take the barbell and slide it into a Landmine apparatus and his clients would be like “weeeeeeeeeeeeeee, this is fun.”

Set up a barbell in a squat rack for someone to squat? = Nope.

Set up a barbell in a Landmine for someone to squat? = SHUT UP AND TAKE MY MONEY.

And that’s totally fine.

If the Landmine makes something a little less intimidating and more accessible to the user and it gets him or her more excited to train, then I see no reason why we wouldn’t want to lean into that.

As my friend Kevin Mullins stated recently, “exercises are expressions of movement patterns.” In the grand scheme of things who cares how someone squats, deadlifts, lunges, rows, (or whatever). so long as they move and challenge the body to adapt and change?

 

2. Joint Friendliness

I’ve championed this point of view for a number of years now so I don’t feel I need to belabor it more here. In short, and to paraphrase myself..

“…a lot of people have really shitty overhead mobility.”

As such, oftentimes, overhead pressing may not be the best fit for some people (at least at present time) because they likely don’t have access to the requisite shoulder flexion in order to do so “safely” and without some significant compensations (namely, excessive lumbar extension and forward head posture).

 

As such, the Landmine Press is a perfect solution because it keeps trainees out of the “danger zone” yet still allows ample opportunity to train the shoulders, albeit in a more joint friendly fashion.

https://www.youtube.com/watch?v=r6Bmle–DUw

 

3. It Takes Up Minimal Space

My old training studio (before I moved to the current Core Collective) in Boston was 500 sq. feet (so just barely the size of a Jetta).

I’d have to be very judicious with the equipment I purchased so as not to take up too much space. I don’t know how everyone else feels, but for me open space was GOLD (and it still is, even with 10x more space)

The more I have of it the more activities I can do.

via GIPHY

I bought two Landmine attachments for my Rogue squat rack because 1) I knew I’d put them to good use and 2) I knew they wouldn’t take up too much space.

Rogue Landmine Attachment = $95

Selectorized Shoulder Press Machine = waaaaay more than that (and takes up way too much space).

Now, admittedly, I understand you can still McGyver a Landmine set-up without a Landmine using the corner of a wall (which is free), but that can still get a little suspect at times

One option is the Barbell Bomb sold by Ab Mat.2 Every one of my racks at Core Collective (six in total) have one of these as part of the “pod.” This makes it so you can set up a “Landmine” anywhere in your gym – in the corner someone, in the middle of the gym floor, on the roof, wherever! This can open the gateway to pressing, rowing, squatting, and hoisting things anywhere you please.

WU-TANG!

4. John Wick Likes It

True story.

5. Versatility

The Landmine can be used to train every part of the body.

Upper Body (Meadows’ Row)

Lower Body (Offset Shouldering Squat)

 

Upper & Lower Together (Deep Squat 1-Arm Landmine Press)

 

Everything

 

And Whateverthefuck

 

Moreover, the Landmine can be utilized by newbies, gym rats, athletes, Doug from Accounting, and even wizards. It truly is one of the more versatile pieces of equipment out there.

What’s more, exercises can be performed in a litany of positions:

Lying Down (Hollow Position Landmine)

 

Half Kneeling (Half Kneeling Sideways Landmine Press)

 

Single Leg (Angled Landmine Reverse Lunge)

 

Just to name a few

6. Versatility Part  II

Actually I lied, there’s more.

I’ve used the Landmine to help groove a hip hinge.

Because the barbell is “locked” in place it makes it that much easier for someone – especially those new to training – to intuitively feel the hinge.

 

Likewise, we can also easily add rotation and multi-planar motion into the mix:

And, lastly, who says you HAVE to do traditional Olympic style training in order to train and improve power?

 

That’s That

I am not doing the Landmine justice with this simple 1100-1200 word blog post. That said, I do think I’ve been able to get the point across that it’s a very versatile piece of equipment with an even more versatile range of applications. For an extra layer of badassery, I’d HIGHLY recommend Landmine University’s page HERE. There you’ll take landmine training to the next level and possibly take on a second career fighting crime.

 

Categoriescoaching Female Training Motivational

Showcasing Strong

What is strong?

That’s a good question, and one I feel I don’t have a concise way of answering.

I mean, some questions are a cinch to answer:

Q: What would be your weapon of choice during the zombie apocalypse?
A: Easy. Samurai sword.

Q: If you could pick one career to have what would it be?
A: Professional Jason Bourne. Boom.3

Q: Who’s the best Care Bear?
A: Birthday Bear. Come on.

But to definitively answer the question…”what is strong?”

Well, that’s a bit more abstract.

For some, strong is looking a certain way, and for others it’s about how much weight you can lift on a certain exercise.  And maybe, to some faction out there, strong is about how many tacos you can eat in one sitting.

While I certainly have my biased take given I’m a strength & conditioning coach, I think in the grand scope of it all…

…strong is a sentiment.

Showcasing Strong

Recently, actress Rosamund Pike (of Gone Girl fame) shared a video on her Instagram feed from when she and I worked together while she was in Boston filming her latest movie.

The video shows her hitting a personal best 100 lb. deadlift for multiple reps (and making it look easy).

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 
 
 

 

A post shared by Rosamund Pike (@mspike)

For starters, I guess this is as appropriate a time as any to lean into it and announce the obvious:

I am now officially a celebrity trainer.

KNEEL BEFORE ZOD!!!!!!!!

via GIPHY

Kidding!

(But seriously, kneel).

Secondly, I can’t take full credit for Rosamund’s technique and overall badassery in the video above.

She had plenty of experience beforehand working with other trainers, and to her credit was no rookie in the weight room.4

Nevertheless, I was elated that she took it upon herself to share that video with her fans and followers if for no other reason that it showcases to women that they CAN lift appreciable weight and that they won’t turn into Conan the Barbarian after one set.

I have long been a champion of encouraging women to strength train and to help them recognize the myriad of benefits it can provide:

  • Improved strength – obviously – and to be better prepared for life’s curve balls.
  • Improved performance.
  • Improved body composition.
  • Improved bone density.
  • Improved confidence and body image.
  • Improved mental health & stress relief
  • Telling societal norms to f**k off.

Unfortunately, much of the mainstream media muddies this message.

Instead we’re inundated with images of women lifting dainty weights.

Take for example this image, which, I kid you not, was one of the top suggestions while doing a search for “woman strong” within the stock photo service I subscribe to:

via marctran@123rf.com

Many women (not all of course) are programmed, if not indoctrinated, into thinking that that is strength training and that anything involving a barbell (or a modicum of effort) is, well, let’s be honest…

…for men.

And it’s bullshit.

Granted, at the end of the day whether or not an individual does this exercise or that, and more to the point: if they’re performing it with appreciable weight, depends on their injury history, ability level, and more importantly, their goals(s)

However, speaking for myself, the last thing directing my thought process or programming is whether or not someone has a Y chromosome.

Which is why I dig (profusely) the message Rosamund conveyed in her video above:

“Marla Grayson (NOTE: that’s the character she plays in her movie) is a lioness. And lionesses need to be strong. Tony celebrates the strength of everyone he trains, and pushed me to find more than I knew I had. Thanks Tony.”

Again, strong is a sentiment with many iterations and roots of inspiration.

It’s not necessarily about a number.

But it certainly doesn’t hurt…;o)

yourapechkin@123rf.comCategoriesUncategorized

I Joined a Commercial Gym: Here’s Why

I’ve been a coach in the fitness industry for more than two decades and I recently did a thing for the first time in my professional career.

No, I didn’t recommend a juice cleanse to a client.

Nope, I didn’t perform my first kipping pull-up.

And no, I didn’t not play Wu-Tang Clan on Wu-Tang Wednesdays

I joined a commercial gym.

Who Cares? And, Why?

Admittedly, I can understand why some of you reading might be thinking to yourselves “ooooookay, Tony.”

It’s quite an inane thing to announce.

I mean, people join commercial gyms all the time. Much like they brush their teeth in the morning, make a grilled cheese sandwich or, I don’t know, shop at The Gap.

People do shit.

What’s the big deal?

Well, nothing. But you made it this far so you may as well keep reading…;o)

1990 (or maybe it was ’91)

That was the year it started.

I was 13 and that was the year Mariah Carey dominated my bedroom walls I got my first weight set. You know, one of those sets that was always on sale at K-Mart and came with a bench, a barbell, and cement weights covered in plastic.

I loved that weight set. I set up shop in my parent’s basement and got to work.

I followed the poster of exercises it came with to a “T” and, along with my Mark McGwire and Jose Canseco rookie cards, it became one of my most prized possessions.

Soon I entered high-school and became old enough to be allowed to use the weight room at the school itself. By then shows like Beverly Hills 90210, Melrose Place, In Living Color, and Martin were dominating my cultural landscape, along with baseball (and the idea of playing it at the collegiate level).

Also, not for nothing: Salma Hayek entered my life.

via GIPHY

I spent just about every day after school between my sophomore and senior years lifting weights in that dungeon. It had one of those universal gyms complete with a chest and shoulder press station, pulldown, leg press, leg extension/curl, and dip station. There was also a squat rack (and, if I had access to a time machine I’d go back and tell myself to start using it sooner), a few barbells, and a smattering of weight plates that were rusty enough to have required a yearly tetanus shot

I have fond memories of that dungeon.

It’s where I benched pressed 135 lb for the first time.5

1996

In 1996, while home for summer break after my freshman year of college, I was punched in the face (in a good way) by the welcome surprise that a commercial gym had opened up in my hometown.

My hometown was surrounded by nothing but cornfields and dairy farms, we didn’t have a fast food joint (or a traffic light), but it now had a gym.

I was beyond excited.

It wasn’t perfect, but it came with all bells and whistles I had never had access to prior…

  • Two squat racks (at this point, still not a fan. Dammit Tony!)
  • A litany of selectorized machines
  • More weight plates than I could count
  • And even the token old-timer meathead who, much to my mother’s gasp, told me to put raw eggs into my protein shakes.6

It was glorious.

It was mine.

I think most of the other patrons hated me because I’d do everything I could to play techno music whenever I was there

And then…

2002-Present Day

In 2002 I became a fitness professional.

For the first five years of my career every workout took place in a menagerie of gyms I was employed by, except for the one year Eric Cressey & I drove to Stratford, CT  2x per week to train at South Side Barbell (a powerlifting gym) amongst giants.

That gym doesn’t exist anymore, but it was one of the best training years of my life.

Then, in 2007 I helped co-found Cressey Sports Performance and ever since I’ve lived in this peculiar strength & conditioning bubble where people perform full-ROM pull-ups, are more inclined to squat on Monday than bench press, and shrug it off as no big deal whenever someone deadlifts 405 lbs for reps.

Cressey Sports Performance, Hudson, MA

It’s been 25+ years since I’ve paid for a gym membership because I’ve either worked in one or owned one.

  • From 2015-2024 I worked and trained out of CORE…500 sq. ft of badassery.
  • My current space – Core Collective – is 5500 sq. ft (counting the various offices) and it’s a lovely place to lift heavy things.

Core Collective, Brookline, MA

It gets the job done and I have everything I need to fulfill my training goals:

✅ Keys to the door.
✅ Ample weights.
✅ Specialty bars.
✅ Power Racks
✅ Sick 90’s hip hop beats.

That said, I’d be remiss if I didn’t confess I’m sometimes bummed I don’t have access to certain types of equipment.

Think: Hammer Strength machines, functional trainer, or, cue dramatic chipmunk…

 

…a leg press7

That said, I hit a tipping point recently and came to the conclusion I needed a change of scenery; even if only 1-2x per week.

Now, it’s not lost on me I’m complaining about something many would kill to have access to (especially during the pandemic), but working out where I work has been getting monotonous and boring.

I needed a change of pace. A break. A separation of church & state if you will.

After doing a bit of reconnaissance I ended up joining a neighborhood commercial gym, and so far it’s been a splendid experience and a welcome jolt to my training. Granted, I don’t miss the incessant “peacocking” of dudes walking around, or the perplexed looks I’ve received whenever I ask someone if I can jump in on a piece of equipment.

Relax.

I’m only going to take 30 seconds and then you can do your 47th set of seated rows.

Regardless, thus far the benefits have far outweighed the drawbacks. I quite enjoy the silent camaraderie with the other people and the change in vibe has been welcome. Plus, it’s definitely offered a chance to disconnect and just focus on my training with less distractions.

Plus, I never thought I’d be so smitten to see a pec deck…;o)

mackoflower@123rf.comCategoriesExercises You Should Be Doing rant

Porcelain Post: Results is a Battle of Repetition

NOTE: the term “Porcelain Post” was invented by Brian Patrick Murphy and Pete Dupuis. Without getting into the specifics, it describes a post that can be read in the same time it takes you to go #2.

Huh, I guess that was more specific than I thought.

Enjoy.

Results is a Battle of Repetition

My friend Adam Bornstein has always been a voice of reason for me. He has always referenced the word “repetition” when it comes to manifesting results. Not surprisingly it’s always been something I’ve alluded to as well:

Adam has also always noted that his most successful clients (both in person and distance based) – the ones whom he’d use as a walking advertisement for his services – were the ones who stuck with him for a minimum of 1-3 years.

This is not to suggest that those people who only decided to stick around for a month or two (or nine) didn’t receive any benefit or reach their goals in working with Adam. I’m sure many did, because he’s a rock-star coach.

Rather, his message was to demonstrate a hard truth for many to swallow.

It’s the long-game, and consistency with doing the same things over, and over, and over, and over again that will usually pan out in your favor.

Those people (or clients) who stick to their guns, hold themselves accountable, and make the time to prioritize their health/fitness over the course of many, many weeks/months/better yet, years, are the ones who do very well.

And, honestly, as much as I feel exercise variety is overrated, it’s not even about always doing the monotonous stuff consistently. I do feel learning the basics are important, and taking the time to master them is never a bad thing. The basics should, more often than not, serve as the foundation of any program.

Having said that: I also understand there comes a point and time when some people would rather swallow live bees than perform another Goblet squat.

However, and this is a big however, the more cogent word to focus on in this particular discussion is “stuff.”

Doing “stuff” consistently – whether it’s CrossFit, powerlifting, taking group exercise classes, or pantless Zumba pillow-fighting (<— make it happen Equinox) – and doing it for a very long time, is almost always going to result in some pretty phenomenal things happening.

The key, though, is to START. Stop making excuses, stop reading articles, stop sending emails to fitness pros asking what you should do. Just start. And then, don’t stop. You’ll win the battle.

gajus@123rf.comCategoriesUncategorized

A Fit Pro’s #1 Super Power?

Whether we’re talking about personal trainers, strength & conditioning coaches, physical therapists, athletic trainers, group exercise instructors, yoga & pilates instructors, or, I don’t know, bomb sniffing dolphin trainers8, conventional wisdom tells us that in each example every single one of those professionals would have a strong background in anatomy, kinesiology, exercise physiology, assessment, exercise prescription, exercise execution, manual therapy skills, human movement, and on the 0.001% chance that someone who trains dolphins is actually reading this…mammalogy.

Also, I am assuming one also needs to be a proficient swimmer.

Needless to say, sure, in order to separate yourself from the masses it makes a lot of sense to accumulate a base level of education in myriad of topics to become a bonafide fitness professional. On top of that, other things that come into the foray include (but are not limited to):

  • Interpersonal and communication skills
  • Social and emotional intelligence (empathy)
  • Behavioral and motivational psychology (cough, cough, nudge, nudge…Psych Skills for Fitness Pros Vol I and Vol II is the “go to” source. Check them out HERE).  
  • Nutrition (although, it’s important to respect scope of practice)
  • Active listening
  • Being an voracious proponent of Wu-Tang Wednesdays.

Being well-rounded in all of the above can come across as having some sort of super power given a vast majority of fit pros out there today – especially your run-of-the-mill commercial gym personal trainer – can barely name a rotator cuff muscle let alone have the ability to confidently program for someone who has chronic low-back pain. What’s more, and maybe this is the cantankerous, grumpy, old and bald strength coach –  (waves his invisible cane in the air) “MEH, kids nowadays” – in me talking…

…but I find that more and more young fit pros fail to grasp the one quality that will undoubtedly impress and build unparalleled client rapport.

  • No, it’s not how many letters you have next to your name or how many certifications you have.
  • No, it’s not your ability to quote Zatsiorsky.
  • And, no, it’s not having washboard abs or glutes that can crack adamantium.

The real (and forgotten) super power that separates a sub-par coach from an S-tier coach is…

…adaptability.

Possessing the ability to pivot or change course on the fly when a client shows up to a session late (time constraint), divulges a new injury (jacked up their knee playing pickleball), has an inability to perform a given exercise prescribed (an endless assortment of eye-wash I see on Instagram), or has explosive diarrhea (good luck!) is a true super power.

I have never written a perfect program. Meaning, it’s not uncommon for me to divert to plan B or C or even D in a given session because a client’s shoulder is pissed off. Sometimes, due to extenuating circumstances, I’ll need to scrap an entire program because a client decides they no longer have the same goal(s), or maybe I was overzealous as a coach and overestimated someone’s ability level.

It’s on me to figure it out and to do it quickly.

I truly believe that if you can seamlessly and effortlessly roll with the punches and not get flustered when inevitable curve balls are going to happen, provide a fun and practical training experience (even with the shit hits the fan), and demonstrate to clients that there is almost ALWAYS a way to get a training effect despite perceived road blocks…

…you will be a rock star in their eyes, and build a ton of trust and loyalty moving forward. Like I always say: long-term success in this industry has more to do with what clients you can KEEP around for awhile more than how many new ones you can attract month to month.

saksan@123rf.comCategoriescoaching Program Design

The Hardest Topic to Write About: Program Design

NOTE TO READER: This is a re-post of a blog post I wrote back in 2017. It’s still the shit. 

There aren’t many topics harder to write about than program design.

I mean, I guess we can make a case for Biomolecular Feedback Systems or the intricacies of Mass Spectrometry,9 but in my neck of the woods – health/fitness & increasing people’s general level of badassery – program design can be (and often is) an arduous topic to break down.

It’s often a rabbit hole full of platitudes and people majoring in the minors.

I don’t know how many sets your client should perform. Or reps. And I don’t know if back squats would be a better fit than front squats.

The answer to any programming question will always be “it depends.”10

Did Tony Just Say Program Design is Dumb and Useless?

Um, no.

What kind of coach would I be if I said that?

Of course it’s important. I’d also be remiss if I didn’t say it’s imperative for any personal trainer or coach to be competent in that area and to, you know…have skills.

A particular set of skills.

Skills that make you a nightmare for excess subcutaneous fat and sub-par deadlift technique.

^^^^ See what I just did there? ^^^^

There aren’t many things more simultaneously rewarding and frustrating than writing training programs for people

Emotions can range form “yep, I nailed it, my client will be in the next Olympics” to “fuck my life, I suck. What’s a dumbbell again?“

Moreover, if we were to be honest, and if we really think about it, nothing is more hypothetical than writing programs for people.

It’s all a guessing game.

I’m serious, I can think of several things less hypothetical than writing programs for people:

  • A Sasquatch.
  • A 14 hour orgasm.
  • Lightsabers.
  • A good Mark Wahlberg movie in the past 20 years.

Sets, reps, which exercise to do, and in what order?…it all falls under the umbrella of “I think this will work.“

“I’m pretty sure this person should trap bar deadlift instead of using a straight bar.”

“11 reps. No, wait, 7.

“Shit, did I leave the oven on?”

I mean, hopefully your guesses aren’t coming from left field and made with some modicum of expertise catered to the goals, needs, and experience level of each client/athlete you work with.

There are a multitude of factors to consider when writing a program. There’s no such thing as a one-size fits all approach.

It’s something entire books take 500+ pages to explain and people get fancy degrees in and stuff.

One of my all-time favs: Christian Thibaudeau’s Black Book of Training Secrets

I am not going to get into the nitty-gritty of program design in this little ol’ post. I’ll peel back that onion at a later date. But there are several tenets or principles of program design that are widely accepted across the board.

Including but not limited to:

Periodization

The organization of the training process. More to the point: It’s the planned variation in training volume and intensity over the course of a training program

This can be accomplished using Micro, Meso, or Macro Cycles:

  • Micro – Usually one-week in length
  • Meso – Usually 2-8 weeks in length, and often the most utilized.
  • Macro – Usually one-year in length (typically reserved for competitive athletes and/or SuperHeroes.

Mesocycles (2-8 week blocks) are the most common and can often be broken down into specific categories:

1. Doing Stuff. Or, What Uppity Strength Coaches Call General Physical Preparedness (GPP)

This is a phase where most people will start and it entails improving things like ROM of a particular muscle, flexibility, strengthening of weak muscle groups, addressing movement quality deficits, and using it as an opportunity to teach proper technique on certain exercises and drills.

2. Specific Physical Preparation (SPP)

My good friend, Joe Dowdell, often says this is where the bulk of the general population – particularly those who work with personal trainers – will stay.

This phase can have one of two focuses:

  • Accumulation – where the main stressor is volume (strength endurance, hypertrophy, etc)
  • Intensification – where the main stressor is intensity (Max Strength, Relative Strength, Speed Strength, Strength-Speed, etc)

3. Specific Training Phase

This is most often reserved for athletes and honing in on the specific demands of their sport of choice. Everything from exercise selection, speed of movement, energy-system work is specific to the sport.

4. Competitive Phase

In short, this covers IN-SEASON training. When I was at Cressey Sports Performance how we programmed for a baseball player during his IN-season training drastically differed from his OFF-season, mostly in terms of training frequency and intensity.

Types of Periodization

Giving credit where it’s due, the bulk of these descriptions are taken from Joe Dowdell’s Program Design Manual.

[NOTE: Sorry, good luck finding it. You’ll have better odds at finding The Invisible Book of Invisibility.]

1. Sequential Method (Linear)

This method uses specific intervals of time in order to develop a singular goal or strength quality.

This is where many beginner clients will start (as well as those who are injured).

  • Long Linear Method – Beginners live here. As weeks pass, volume decreases as intensity increases. The concept of “do more work each week” is hammered home here.
  • Short Linear Method – Uses 1-3 weeks and tries to fix the shortcomings of long-linear approach. Is a way to prevent de-training of strength qualities.

You can also think of this method as NSCA Essentials 101:

Preparation —> Hypertrophy —> Strength —> Power —> Competition —> Active Rest

The pitfall, unfortunately, is that this approach isn’t optimal for more advanced lifters/athletes as it’s tough to train multiple qualities at once.

2. Undulation Method

This is a very popular method and one I use often with my own clients. This is where you perform several different workouts in a repeating cycle, focusing on a different rep-range, exercises, or both.

A classic example is something like this:

Day #1 = “Heavy” Day; where all exercises are performed with low(er) repetitions (3-5) using heavier loads.

Day #2 = “Medium” Day; where all exercises are performed with more traditional “hypertrophy” styled rep-ranges (8-12)

Day #3 = “Light” Day; where all exercises are performed with high(er) reps (15+), tickles optional.

The above approach can be a considered “Daily Undulation.” You can also implement a weekly undulated approach, where the training stress fluctuates weekly.

All in all it’s a nice way to keep training fresh and allows trainees some variety.

3. Concurrent Method

This method allows for training multiple qualities at the same time in a given time period. The most common examples of this method is Westside Barbell and CrossFit.

Westside Barbell = Max Effort Method, Repetition Method, Dynamic Effort Method.

CrossFit = Wall Balls, Kipping Pull-Ups, Double Overs, and Running Over Your Left Arm with a Prius for AMRAP. Dope.

4. Conjugate Method

This is a variant of Concurrent programming. Here, you’re still training multiple qualities but with an emphasis on ONE goal while maintaining all others with a minimal volume.

5. Block Periodization

This is described as a linear series of blocks that focus on several abilities at once. For high-level athletes and competitors this seems to be the preferred approach.

With this method there’s one dominant quality being emphasized (maximal strength for example) with a secondary focus on a different quality (muscle hypertrophy, bringing sexy back), all using a sequence of meso-cycles:

Accumulation (4 weeks) – develop basic abilities such as general aerobic endurance, muscle strength, movement quality, etc.

Transformation/Intensification (4 weeks ) – develop specific abilities like anaerobic endurance, specialized muscular endurance, and event specific technique.

Realization (2 weeks) – pre-competition, which typically emphasizes maximum speed and recovery prior to event. Otherwise known as “you’re now ready to go rip shit up.”

The Training Hour Pie

Mike Boyle speaks to this often. If you have a finite amount of time with a client or athlete – say 60-90 minutes – it’s important to structure each training session to fit the goals and needs of the person and prioritize a certain percentage of the pie accordingly.

That’s the meat-and-potatoes of (good) program design.

Most programs, day-to-day, breakdown as follows:

  • Soft Tissue Work – 5-10 minutes
  • Mobility Work/Dynamic Warm -Up – 5-10 minutes
  • CNS, Reactive, or Speed Work – 10-15 minutes (jumps, skipping, agility, plyometric, OLY Lifts)
  • Strength Training – 30-40 minutes
  • Energy System Work – 10 minutes
  • Recovery & Regeneration – 5-10 minutes.
  • WU-TANG! – optional (but not really)

There will be fluctuations in how much time you allot to what component person-to-person. Some may need to spend more dedicated time on tissue quality, while others may need to up their conditioning.

However, it’s well accepted that most training sessions should follow this “flow,” and it’s your job as the coach to figure out the details.

All of This to Say

When I’m asked to speak to undergrads or young fitness professionals I often balk at the idea of discussing program design. I refrain from writing about it, too. They all want the answer, the big idea, the overarching thesis.

It’s impossible to do.

It’s all talk.

Stop talking.

Don’t get me wrong, the talking is important. It behooves any aspiring fitness professional to have a base understanding of anatomy, physiology, exercise science, and biomechanics and to talk things out.

To speculate, pontificate, question, maybe proselytize.

It’s also important to, you know, read books. I’d never say otherwise.

via GIPHY

But it’s also important to consider that reading, talking and pontificating – while part of the “Turning Pro” process – doesn’t in any way, shape, or form suggest mastery.

Action does.

I’d argue the best way to write effective programs is through experience and letting yourself marinate in trial-and-error.

It’s not necessarily about how many books you read, seminars on the topic you go to, or how many “Masterminds” you attend. That’s all well and good and does matter. But having the guts to finally break the inertia of inaction, to finally stop talking, and to finally put things into action (often failing miserably)…that’s when things get interesting.

And when the not sucking begins.

Categoriescoaching personal training

Looking to Hire a Personal Trainer? Here’s a Short List of Things to Consider

Hiring a personal trainer is a big deal. Maybe not as big of a deal as purchasing a home or a new car (in terms of the initial monetary investment at least), but when you really think about it…
 
…it’s arguably a more important investment because it’s an investment in YOU. Hiring a coach to guide you, show you the ropes, and help you achieve your health/fitness goals (whether it’s to simply feel better, work around an injury, prepare for a competitive season, or be able to deadlift a bulldozer) in the safest and most time efficient way possible can be tricky.
 
I mean, there are A LOT of gyms (and personal trainers) out there; so how do you decide to pick one over another? Where do you even begin?
 

Here Are a Few Simple (and admittedly anecdotal) Guidelines to Consider:

 

1. Are They Certified?

 
 
Tony Gentilcore, CSCS, PhD in General Badassery
 
Some certifications are better than others (and they’re are some I like better than others), but the “gold standard” certifications to look for are ones through the NSCA, NASM, ACE, and Show Up Fitness CPT. Ensuring that whomever you hire has gone through (and passed) some formal education as it pertains to anatomy, physiology, and basic programming is important to consider.
 

2. Can They Concisely Describe What It Is They Do?

 
Watch out for word vomit. Once someone starts describing themselves as a “transformation guru” or, I don’t know, a “body architect,”  you have my full permission to queue up an eye roll parade.
 
They’re a personal trainer or strength & conditioning coach. Or just coach.
 
That’s it. I often find that when someone slaps on some nebulous title to what it is they do…they’re likely compensating for something.
 
Which segues to…
 

3. Do They Offer a Thorough “Assessment” or “Intake” Session?

 
 
Any quality trainer will go out of his or her’s way to take you through a proper assessment to better ascertain your current fitness level, discuss injury history & goals, and to consider any “speed bumps” that would prevent you from beginning a fitness routine.
 
If they don’t…run. If you can’t run, walk. If you can’t walk, in-line lunge (<—- sorry, FMS joke) your way in the opposite direction.
 

4. Do They Seem Like a Personable Person to Hang Out With?

 
Sure, you want to hire someone who is knowledgeable, gets results, and places a premium on continuing education, but if having a 10-15 minute initial conversation with them is more painful than walking over broken glass, imagine what an hour will be like?
 
Some of the most successful coaches I know are just awesome people to hang out with and have superior interpersonal skills. It sounds cheesy, but it matters. Part of what builds consistency with a trainer (and hence, a routine) is the fact you enjoy spending time with them.
 
Are there myriad other things to consider? Yes, of course. Asking them to provide client testimonials (or even connecting you to current clients so you can ask them what their experiences have been like) would be a good idea. Do they dress professionally? I know this may come across as me being a bit of a curmudgeon, but nothing says “don’t hire me” than someone wearing a cut-off t-shirt. 
 
Lastly, don’t be timid to do a little reconnaissance on anyone you’re considering hiring by checking out their social media. If they’re feed is more about being a performative asshat (me, me, meeeeeeee), showcasing their physical attributes (you know exactly what I mean) than it is about educating or showcasing their clients then I’d question their experience and expertise.
 
NOTE: I am not saying people can’t have fun, show off their personality, or demonstrate how their pecs or glutes can cut diamonds. But when that’s the ONLY thing they’re doing on their feed that’s a red flag if you ask me.
 
Also, if they’re into Emily in Paris I’d view that as a unhirable offense.
 
Just my two cents. 
champlifezy@123rf.comCategoriesAssessment

Assessment: Can Your Clients Actually Do What You Want Them to Do?

There’s a lot that needs to be taken into consideration when assessing a new client.

Their unique injury history (past and present), goal(s), training experience, time constraints, equipment availability, even their favorite 90’s tv teen drama (if it’s not Party of Five we can’t be friends)…

…all are taken into account and cross-pollinated with my educational background and experience to ascertain, to the best of my ability, what will be the best course of action to get said individual from Point A11to Point B12 this means becoming  in the most time efficient and and safe manner possible.

The assessment, at least from my perspective, is an amalgamation of muscle testing, movement screens, table work, and good ol’ fashioned investigative work to see whether or not something shakes free or if any “red flags” exist.

But more importantly, the assessment is a splendid opportunity to set the tone, prove to someone that they’re not “broken,” and to help them find their TRAINABLE MENU.

In short, I often joke that my assessment can be described as follows:

“Can the person standing in front of me do stuff?”

via GIPHY

There’s only so much muscle testing, table work, looking at range of motion, and “hmmm’ing” and “ahhhh’ing” any one individual can tolerate before (s)he wants to jump through a pane glass window.

To that end, I prefer to make my assessments more palatable by getting the person standing/sitting in front of me more involved in the process and providing the “facade” (for lack of a better term) that they’re being taken through a pseudo training session.

By having him or her MOVE during their assessment I accomplish a few things:

1) I don’t come across as a creepoid by just staring at them for 60 minutes and stroking my beard (even though I don’t have one).

2) I get waaaaaaay more information in terms of movement ability, compensation patterns (if any) that exist, and whether or not certain positions (or loads) exacerbate their symptoms.

Active vs. Passive Assessment

One simple way to do all the above is to differentiate between one’s ability to actively perform a specific movement pattern and to passively do it.

My colleague, Luke Worthington, who’s my co-presenter in the Strategic Strength Workshop, states things very succinctly: 

“What can THEY do?” = Active Assessment

“What can I do FOR them?” = Passive assessment.

Lets take the squat as an example.

When you watch someone perform a standard bodyweight (or loaded) squat you’re bound to see a bevy of things go awry.

Don’t get me wrong, it’s not always a shit show.

Every so often I’ll work with someone for the first time, they’ll demonstrate a well executed squat, and I’ll break down crying like the first time I watched the series finale of Andor.

However, if I’m being honest, this doesn’t happen often.13

Generally speaking there’s always something weird or wonky or twingey whenever I watch someone squat

No one is perfect.

But to that point, I think it’s imperative to differentiate between someone’s ACTIVE ability to do something and their PASSIVE ability to do it.

Watch someone squat and it’s likely you’ll see any one of the following (if not a combination):

  • Knee valgus
  • Excessive rounding of the spine
  • Excessive pronation of the feet
  • Loss of balance
  • A perceived lack of depth (<— which is arbitrary, but if there’s a lot of “effort” to get to a certain depth or it’s just really, really shallow, then that is important to note).

And when we do see any of the above we have a nasty habit of assuming that said individual is dysfunctional, and subsequently end up over corrective exercising them to death.

Fast forward three months (and a cornucopia of hip mobility and ankle dorsiflexion drills) and there’s been little, if any, improvement.

via GIPHY

To repeat: Watch someone squat (actively).

That will give you a ton of information.

But don’t stop there; especially if you find they’re having trouble with it.

You should also test them PASSIVELY.

 

Oftentimes, when you add this extra layer of assessment, in a way that’s less aggressive and provides a bit more stability to the system – FYI: HERE‘s another way to do it in a quadruped position – you’ll find that they CAN do what you’re asking them to do.

Why Is This Important?

In the video above I’m taking my training partner, Justin, through a basic (passive) hip scour/hip flexion screen. If he were a client this would follow an active squat assessment.

I’d want to see if his ACTIVE  movement (he’s doing the work) matched his PASSIVE (I’m doing the work). From there I’d want to compare the gap that exists between the two.

I want that gap to be as narrow as possible.

If his active squat was poor yet I re-assessed passively and saw an improvement – I.e., that he could, indeed, access more ROM – then I can surmise with a high degree of certainty that he doesn’t have a micro-penis he is likely not dealing with something more nefarious, like a bony block or musculature issue.

In this scenario I can do my job as a coach.

I can implement the appropriate “correctives” and/or exercise progressions/regressions to help him learn to squat.

His body showed me he can do it passively, so I need to show it how to do it actively.

If, however, there was no improvement when testing him passively, then:

It’s not my job.

1) I’d still work within my scope and train him within the ROM that’s pain free and that he can control.

2) However, I’d also refer out for more diagnostic testing or manual therapy to compliment his iron work.

Take Home Points

  • The assessment shouldn’t be used as a tool to point out every…single…dysfunction someone has.
  • Besides, what presents as “dysfunctional” actively may just be the body turning on the emergency brakes.
  • Also look at PASSIVE movement.
  • Try to narrow the gap between active ROM and passive.
  • If more ROM is present passively, then do what you do best…coach!
  • If ROM is poor (or pain exists) actively AND passively, you may want to consider referring out.
  • I don’t know, it could just be me, but Groutfits make my butt look amazing.
lightfieldstudios@123rf.comCategoriespersonal training Program Design Strength Training

The Art of the Indicator Set

The 21st century has graced us with a bevy of technological advances:

  • High-speed internet.
  • Telescopes that now treat us to images of Black Holes
  • Nanotechnology to help improve manufacturing, healthcare, climate change, and agriculture.
  • Pizza crust made out of cauliflower.

The health/fitness sector has also benefitted. Trainers have the ability to work with clients from all over the world in real-time. We also have the capability to measure things like bar speed and heart rate variability via applications on our phone; all of which provide data to help us gauge our “readiness” to train on any given day.

But seriously, cauliflower is now used to make pizza crust! Even more miraculous is that it doesn’t taste like sawdust.

Technology surely is great.

However, when it comes to ascertaining one’s readiness to train I tend to lean more toward the anti-app route, and instead rely on what I call “INDICTOR SETS.”

What the Heck Is An Indicator Set?

The easiest way to explain is via some anecdotal observances.

I was walking to my gym to train the other day where the plan was to show up, warm-up, crank a little Mobb Deep over the stereo, get angry enough to want to fight a tornado, and work up to a heavy(ish) triple on my deadlift (535 lb).

On paper it looked like a done deal.

But once I started warming up, things didn’t go quite as planned:

135 x 5

225 x 5

315 x 3

405 x 1 (didn’t feel horrible, but didn’t feel great)

455 x 1 (INDICATOR SET)

An indicator set basically lets me know whether or not I have “it” that day.

For instance, in the previous two weeks, 455 lbs (which is ~70% of my 1RM) literally flew up. Based on “feel” of my bar speed, and how effortless the set felt, I knew I could make a run for a high 500’s pull.

Put another way, I gave myself the green light to go for it, and I did.

Conversely, 455 felt like absolute garbage the other day.

It felt slow off the ground. And it felt even slower at lockout, which I normally never have any issues with.  The indication was: “Tony, if you attempt to go any higher you’ll run the risk of shitting your spine.”

So, I did the smart thing and called it.

I re-racked the plates, turned the page, and did my accessory work:  DB reverse lunges, a little pouting in the corner, and some pull-throughs.

via GIPHY

Listen, it’s not a perfect system, nor is it anything remotely scientific. To be as transparent as possible: I am not anti-technology. But I am anti-technology to the point that many (not all) people tend to miss the forest for the trees when it comes to their readiness to workout.

If their Apple watch indicates a modicum of fatigue they’ll shut that shit down faster than you can say, well, apple.

Just because your watch says you should avoid training on any given day doesn’t necessarily mean you have to. Besides, I’m not entirely sold on the reliability of those apps anyway. I’ve had clients walk into a session feeling like a million bucks only to have their watch tell them danger, danger, DANGER, and to not even look at a barbell.

On the flip side, I’ve also had clients show up feeling like they made out with a petri dish, only to warm-up, move around a little, and then feel like Leonidas leading the Spartans to battle.

via GIPHY

Indicator sets help you learn to FEEL whether or not you’ve got the juice on any given day. In short: It’s a form of auto-regulation that helps you to not have to rely on some algorithm.

Plus, it’ll save you a few hundred dollars…😙

At least in this scenario you’ll have some tangible, performance-based evidence to help you gauge things. Muscle fatigue is one thing and tends to be easier for many people to use as a metric.

If you’re overly sore you can feel that and tweak your programming accordingly. CNS (or nervous system) fatigue is a bit more nebulous and harder to pinpoint, or even feel for that matter.

Indicator sets help you with the latter.

To that end, I encourage you to start utilizing indicator sets as part of your warm-up on the days you know you’re going to be pushing the envelop. 

Pick a weight during your warm-up that you can use to “gauge” where you’re at that particular day. This number should be heavy enough to be challenging, but one you KNOW you can perform fast and with immaculate technique.

(this will likely be around 80% of your 1 rep-max)

Trust me.  The whole mindset of lift heavy or go home – while admirable – isn’t always the best approach.

khoamartin@123rf.comCategoriescoaching Program Design Strength Training

3 Ways to Improve Your Deadlift Without Deadlifting

For the sake of brevity, this post assumes you can perform a deadlift – trap bar, straight bar, a bag of groceries of the ground, a person, whatever – without shitting your spine.

If you can’t, go seek out a reputable fitness professional to show you how. Or, you can always check out THIS Cliff Notes version I helped author not too long ago.

Much like if someone wants to get better at writing they should, you know, write; or if they want to get better at cooking souffles they should practice cooking souffles; or if they want to master the art of not getting laid, they should attend Star Trek conventions….

…if you want to get better at deadlifitng, you should deadlift.

The more you (purposely) practice something the better you’ll get at it. I understand it’s stating the obvious, but it can’t be repeated enough.

There are many moving parts to executing a pristine deadlift, and oftentimes it bodes in our favor to include exercises, drills, and/or movements that compliment the lift or, more germane to the conversation, address a technique flaw or general weakness.

Below are a handful of quick-n-dirty suggestions that may (or may not) apply to you and help increase your deadlift badassery.

1) Deadstart Squats

 

This is one of my favorite deadlift accessory movements for a few reasons:

  • When set up to match your hip position for the deadlift it offers a ton of carryover in terms of both mechanics and musculature targeted.
  • The deadlift is (mostly) a concentric movement. The Deadstart Squat, too, is (mostly) a concentric movement.
  • For people who struggle with keeping their chest up (preventing their upper back from rounding) during the deadlift, this will be a challenge. NOTE: I’d likely revert to a FRONT squat hold for those who really struggle with back position here. Front squat position is also a better option for those who lack the requisite shoulder mobility (external rotation) to perform well. Another great option is using the Safety-squat or Yoke bar.
  • Great option for training power/explosiveness.
  • Because I said so.

As far as sets/reps there are two approaches I like, both of which gravitate more towards the low(er) end of the spectrum.

One (3-5)

Here, reps will stay in the 3-5 (25ish total reps) range using 60-75% of 1RM. A 4-week macro-cycle may look something like this:

Week 1: 5×5 @ 65% 1RM, 90s rest

Week 2: 6×4 @ 70% 1RM, 90s rest

Week 3: 8×3 @ 75% 1RM, 90s rest

Week 4: 3×5 @ 60% 1RM, 90s rest

Idea is to stay tight throughout duration of set. You should always come to a complete stop on the pins, however you shouldn’t relax

Two (Singles)

I love this option as I feel it offers the most carryover to my deadlift.

Because I’m only performing one-rep, I can place a premium on getting as tight as humanly possible and being as explosive AF. In addition I can go a little heavier in weight here (70-85% of 1RM)

A 4-week macrocycle may look something like this:

Week 1: 12×1 @ 70% 1RM, 30s rest

Week 2: 10×1 @ 75% 1RM, 30s rest

Week 3: 8×1 @ 80% 1RM, 60s rest

Week 4: 6×1 @ 85% 1RM, 60s rest

2) RKC Plank

I don’t know about you, but this is what I look like whenever someone brags to me about how (s)he can hold a two-minute plank:

via GIPHY

You might as well be bragging to me about how you can point out the color red or, I don’t know, walk in a straight line.

Besides, you know and I know if you’re holding a plank that long it (probably) looks like garbage.

NOTE: This is not to insinuate I’m against the plank or find zero value in it.

Au contraire.

Without going too far down the rabbit hole of spinal mechanics, prone (and side) planks (and how long someone can perform them) are a legitimate assessment tool and are staples in terms of low back rehab and performance.

Teaching the RKC Plank offers a quick primer on how to 1) perform the plank right and 2) allow people a window to appreciate what it really feels like to get and maintain full-body tension.

 

The RKC Plank is all about building context.

More specifically it’s about appreciating full-body tension. If someone can’t understand (or feel) what this means while lying on the floor…how in the hell are they going to understand it standing up while attempting to pick up a heavy object off the floor?

Trust me, when done right, 10s will feel like torture.

3) Straight-Arm Band Pulldowns

 

The idea is pretty simple (and effective).

Prior to each set of deadlifts you perform a set of 5-10 repetitions of band pulldowns (holding each rep for a 3-5s count).

This serves a few functions:

  • It allows the trainee to prime or feel his or her’s lats firing. Setting your lats (and subsequently posteriorly tilting your scapulae) as part of your DL set-up will help with leverages and moment arms getting you closer to the barbell. Greg Nuckols does a fantastic job at explaining things more thoroughly and nerdely HERE.
  • Offhandedly, it also helps with anterior core engagement, which in turn aids with rib position. Less rib flare = less lumbar extension = more stable position to lift a metric shit-ton of weight.

Closing Thoughts

None of the above are revolutionary ideas or are going to win be any fitness writing Pulitzers. However, they are exercises/drills I use myself (and with my own clients/athletes) and have found they provide a lot of benefit.

Give them a try yourself and let me know your thoughts/experiences.