Well, that, and my girlfriend is going to kill me when she calls me in a few minutes to check in and realizes I have yet to pack even though our plane leaves in like four hours. But, really, all I need to do is throw some shorts, sandles, and sunscreen into my bag and I’m good to go. I travel light.
And, while I won’t actually be on a boat; where I’m going (Florida), I’ll definitely see one – so this video is dedicated to everyone who won’t be going with me.
Okay, so, today’s exercise is one that I feel gives trainees a lot for their training buck. In addition, assuming you train at a gyn that doesn’t suck (Read: has a sled) you should be able to implement this one into your programming right away. If you pay $10 per month to workout at Planet Fitness, sorry – you’re out of luck.
What Is It: Lateral Sled Drags
What Does It Do: The obvious advantage to this exercise is the fact that it trains lateral movement. Generally speaking, we’re a very linear society, so this exercise provides a nice change of pace and allows us to train single leg strength – albeit in a more lateral fashion, which changes things dramatically.
What’s more, there’s also a huge hip internal/external rotation component, as well as grip strength, conditionng, and overall badassnesses. Seriosuly, this is a waaaaaay cooler than puttering around on an elliptical machine.
Key Coaching Cues: Frist off, you want to make sure you grip the handle has hard as you can, which in turn (through a process called irradiation) will force the rotator cuff to fire and pack the shoulder back (providing more stability to the joint. If you’re not careful, you can really crank on your shoulder and piss it off – so grip tha handle HARD!
Too, you want to think about staying low and stepping across the midline of your body, “pushing” yourself away from the floor. Effectively, you want to drive yourself away from the floor, not just “side shuffle” across like Goldilocks.
You can either go for a set distance or a certain # of repeitions per leg. Just make sure that you face the same direction in both directions so you train both legs equally.
Okay, I’m out. I’ll be updating the blog while I’m away, but probably won’t be participating too much. Toodles!
As trainers and coaches, I think we often get too carried away with our programming to the point where we’re more concerned with impressing our clients with bells and whistles than actually getting them healthier.
I was at a commercial gym not too long ago, and I watched – in horror – a trainer take his female client through a session that included alternating BOSU ball jumps (jumping from one BOSU to another), pretty much the worst kettlebell swings this side of a Jillian Michaels video, TRX stuff (that admittedly wasn’t that bad), and some kind of hybrid push-up/monkey humping a football thingamajig that I have no clue what to call it.
All told, I’d say that probably 90% of the program was far too advanced for that particular client. If she were my client, I would have regressed every single exercise.
And there’s no shame in that.
Not surprisingly, we’re so adamant on progressing clients – making them feel like they’re working hard, about to pass out in a pool of their own sweat – that we often fail to realize that regressing IS progressing.
To no fault of our own, we attend seminars, watch dvds, read books and manuals, spend hours on youtube, and it stands to reason that we want to try new things with our clients. Why wouldn’t we? But I think many (not all) trainers and coaches would be wise to take a step back, and recognize that not everyone can (or should) be performing kettlebell cleans and snatches on day one.
Obviously, I’m not saying that we shouldn’t make certain exercises harder or more challenging – that’s just crazy talk. What I am saying, however, is that we shouldn’t get into the mindset that we HAVE to make exercises harder or more challenging just for the hell of it.
Without question, we want to be cognizant of progressive overload and what have you, but if you have a client that looks like Quasimodo when he or she performs a conventional deadlift, it’s generally a sign that you need to take a step (or two) back. Not add more weight.
Regressing them to say, a trap bar deadlift, where they’re center of gravity shifts more to the center and they’re able to maintain proper thoracic extension would be much more beneficial to them than trying to pound a square peg into a round hole. It’s about setting them up for success, not beating them to a pulp.
Similarly, if someone has a bum shoulder and benching with a full ROM aggravates it, regressing him or her to a board press or maybe something like a loaded push-up variation would be the way to go.
Again, there’s no shame in REGRESSING clients. If anything, it shows you have their best interests in mind. As a matter fact, and using myself as an example, I’d be willing to bet that I end up tweaking 10% of the programs I write at some point or another. Things happen – but most often, I’ll miss the mark or just simply over-estimate someone’s capabilities, and as a result I’ll have to re-asses and make some changes to the program.
I mean, it could be something as simple as takng some weight off the bar.
I can’t tell you how many times I watch someone warm-up, only to turn around and then turn back again to see them with 300 lbs on their back looking like they’re going to break in half.
In the end, if something looks like crap, or worse, causes pain – it only makes sense to use common sense and regress. In a way: regression IS progression.
So, about five weeks ago, Stevo contacted us at Cressey Performance saying how he and his girlfriend (Kelsey) were planning on making a trip to Boston sometime this fall, and that they would love to stop by the facility to check things out, talk some shop, and maybe get a lift in. Cool – no biggie.
However, Stevo also mentioned that both he ad Kelsey were hoping to be married this fall and that he had yet to propose to her, and he was wondering if either myself or Eric would get involved.
I called dibs, and the rest, as they say, is history.
Steve and I exchanged several e-mails throughout the whole process, and talked on the phone last week to finalize everything and come up with a sweet game plan. All I had to do was write the blog post, and post it by 8:15 Saturday morning.
I wrote the e-mail Friday night and pressed save like 49 times. Come Saturday morning, I was one nervous wreck (I can’t imagine what Stevo was going through) – I woke up at 5 AM and all I could think about was what could go wrong:
Will my computer crash?
What happens if the internet isn’t working?
What if I’m abducted by aliens and can’t post the blog in time?
What if she says no?
Ahhhhhhhhhhhhhhhhhh
Suffice it to say, everything went exactly according to plan. She arrived for her Saturday morning workout, when one of the other coaches at Stevo’s gym said “hey Kelsey, you HAVE to check out Tony’s blog today……….
Long story short, she said yes, and I couldn’t be happier for the two of them.
Here’s a shot of when Stevo actually proposed
And here’s a picture of the couple later that day prior to dinner:
See you both in the Fall!!!
2. In keeping with the good news vibe, a HUGE congratulations goes out to CP client, Tim Collins, who was officially named to the Opening Day roster for the Kansas City Royals yesterday.
Tim walked through the doors of Cressey Performance back in the fall of 2007 as an un-drafted, 138 lb, left-handed relief pitcher out of high school. He worked his butt off, did his thing, and now, three and a half years later he’s a big leauger. I couldn’t be happier for him, and I can’t wait to give him a man hug when I see him at Fenway.
3. I was talking with one of our clients the other day (who happens to be a board certified Chiropractic Neurologist), and he mentioned in passing that he recently read a study that eating a 1/4 cup of broccoli everyday reduced one’s risk of diabtetes by something like 14%. To put that into perspective, 1/4 cup is like two small spears. That’s it. It just goes to show that if you put forth just liiiiiiiiiiiitle bit of effort, and put down the Snickers bar, you can make drastic changes to your health.
4. HA! Someone sent me this link on Facebook with the title: Does anybody else see a problem here (as in – WTF what this guy thinking)?
i don’t know which is funnier: the fact that the guy who actually posted this video thought this was impeccable form, or the guy in the background around the 1:20 mark who deemed this bad-ass enough to film on his iPhone.
5. So yesterday I’m sitting on the couch reading my Robet Ludlum book when my girlfriend, Lisa, says “you ready to go get something to eat?” “Does Dolly Parton sleep on her back? Of course, I’m ready to go eat,” I reply.
“Okay, cool. All I need is like five minutes to finish my lecture for class, and we’ll go.”
And then it happened……….
While looking for a ying/yang picture for her lecture, she ended up clicking on a link that contained a virus (System Defender to be exact) and all hell broke loose.
Roughly four hours later, we managed to finally contain it and “fingers crossed” get rid of it. But it got me thinking [EAR MUFFS ALERT]
Who ever designed that virus is a goat-fucking, piece of shit, assbag. There, I feel better now.
You’re probably wondering what’s with the post on a Saturday – I mean, in the four or so plus years I’ve been blogging, I don’t think I’ve ever posted on a weekend. What gives?
Well, truth be told, I have an ulterior motive that, if all goes according to plan, will undoubtedly go down as one of the coolest things to ever happen on this blog – if not the history of the interwebz (but more on that below).
But before I get to that, I’m sitting here in a Starbucks on a Friday night as I type this (yep, I’m that cool), and wanted to pass on a few tidbits of information to update people on what’s going on the life of TG.
The Good News
Things have really been amping up this year on the writing side of things.
One you may already know about. T-nation.com has asked me to contribute more content on a monthly basis, which is of course, an honor. As many of you know, I’ve been writing for t-nation.com sporadically since 2006, and it’s definitely opened up a lot of doors for me in terms of getting my name out there in the fitness community. Entrepreneurship, unfortunately, threw a monkey wrench into things, and as a result, my article-writing prowess has suffered as of late. So, when they asked me if I’d be willing to be one of their Featured Authors, I of course jumped at the opportunity. You’ve already seen a few pieces HERE, HERE, and HERE, and you can expect even more in the near future.
Secondly, and something that I’m really excited about, is for another online site that is one of the most popular sites in the world (according to alexa.com, it’s ranked close to top 1,000!). I don’t want to let the cat out of the bag just yet cause we’re still in the early stages, but needless to say I’m humbled that they would even think to ask me to be a part of their team. More on this soon.
Basically, this year is turning into a really big year for me thus far. With Cressey Performance growing, the new site growing, and my ego growing, I fully expect world domination by September.
The Bad News
As a precursor to what you’ll read more about below (OMG, I’m going to pee my pants!!!!!), the game plan was to nail a new deadlift PR of 585 lbs this past Thursday and use that as a decoy, or segue if you will. Alas, I suck at life, and only got it like an inch off the ground.
In my own defense, though, it was one of those “hey, sounds like something fun to do” type of things and I didn’t necessarily train for it in any way. If I had, hell, I might have gotten it two inches off the ground.
Nevertheless, since not hitting the lift ruined my thunder, I needed something in the pinch to pick up the slack. So, I decided to do what any man in my situation would do when lacking a serious dose of manliness – and post the trailer of Over the Top instead:
I don’t know about you, but I’m pretty sure Chuck Norris was conceived through the making of that trailer.
Okay, okay enough of the rambling….lets cut to the chase and get with the GREAT news already.
Hello Kelsey Doucette, in case you’re watching – which I know you are because I was informed you read my site daily.
I wanted to let you know that someone by the name of Stevo contacted me, whom you may know as your boyfriend. He told me that the two of you hope to get married this Fall and would like to visit Cressey Performance for your Honeymoon.
However, I hear that the two of you aren’t engaged yet, which makes it difficult to fully plan a wedding and subsequent honeymoon. So, Stevo told me that he didn’t think he’d have that great a chance of marrying you unless I was involved, as I’m uncannily witty and could also give you a run for your money in a “Lord of the Rings” trivia death match.
If you could please watch the following video, I would love to personally invite you to Cressey Performance for your honeymoon, pending your response to the video below:
T-minus FOUR days, 17 hours, 32 minutes, and 23 seconds and I’m outta here on a much needed vacation (but who’s counting). My girlfriend and I are heading down to her homestate of Florida next week, where I plan on doing nothing but being horizontal (get your mind out of the gutter) and soaking up vasts amounts of vitamin D.
We’re going to be in Jensen Beach as a matter of fact; which, coincidentally, is the pineapple capital of the world!
It’s going to be glorious. I’m contemplating possibly taking the entire week off from training – I honestly can’t remember the last time I did that, but seems how Lisa’s mom got us a week’s pass to the local gym, that’s highly unlikely. I say I’m going to take time off, but then after like two days, I go through withdrawls and have to lift something heavy off the floor. It’s like a tick.
Anyways, Ihave the ladies showing up for the women’s group in like fifteen minutes, so I’m just going to leave you this week with a few things to keep you from doing your work:
Jason is one of the team members of Precision Nutrition, and is also currently interning at CP. Here, Jason sheds some light on his experience at CP and does an excellent job at helping people realize that it sometimes makes more sense to focus on the “common threads” in life.
This was/is a fantasic article that pretty much lays the smack-down on every myth, fallacy, and idiocracy that saturates the fitness industry with regards to training women. Huge props goes out to Juliet for writing such a thorough and well written article – and, this is only PART 1
And, not to be outdone, Molly (who rocks a 341 lb deadlift, with movie star good looks to boot) provides all sorts of sound, practical advice that can (and should) be followed by anyone – whether you have a boy part or girl part.
That’s it for this week! Have a great weekend everyone.
Q:I dunno if this is something you’ve done before. I figured since you piss excellence that you would be a good person to go to for a deadlift dissection. I am currently in week 3 of phase 2 of Show and Go, and just pulled some sumo deadlift singles. It felt good; looks okay; I know there is always room for improvement. Any suggestions, other than “eat more kale”?
A: First off, well played on the kale reference! For those not in the loop – THIS may help explain things.
Secondly, when puling with close to max effort weight, the rules almost always go out the window. I don’t care who you are, if you’re able to keep impeccable form during a max effort lift, you’re not pulling nearly heavy enough. That being said, your technique, while not remotely horrible, does warrant some comments.
You’re spending far too long setting up. By my count, roughly twelve seconds passed from the time you grabbed the bar until you actually exerted effort and pulled. You’re not doing long division here. Get your air, grip the bar, and rip it! There’s something to be said about utilizing the stretch shortening cycle (elastic energy of the muscles), and the longer you spend contemplating, the less likely you’ll be able to take advantage of it.
Although, in truth, I’m kinda in a similar boat as yourself. I too tend to do that whole “hip bobbing” routine before I pull. But, in your case, I think you’re taking a lot away from your lift by taking foooooooorever getting ready. Speed it up a bit. I’m willing to bet you’ll notice a vast improvement.
Moving forward, iF you pause the video at the 35- second mark, you notice almost immediately that your hips come up first. It’s subtle, but it’s there. When this happens, I Iike to tell people to try to get their ass into it more. Meaning, stiffen up your upper back, really (and I mean REALLY) push your hips back and sit down into the stretch until you feel significant tension in your glutes/hammies. From there, “press or push” yourself away from the floor through your heels. Doing so will undoubtedly get the posterior chain (namely, your ass) involved more – which is what you want.
Lastly, I could be overly nitpicky here and say that you could get your hips through sooner, but I’d just be clutching at straws at this point. All in all it was a fantastic pull, and I think 405 is right around the corner.
UPDATE: Whoa whoa, whoa, and whoa – I just watched the video with the sound turned on and noticed a serious lack of Wu-Tang Clan or Godsmack playing in the background. Listen, just like everyone else out there, I think JT is one talanted bastard. But lets be clear: He in no way should be playing over the stereo during a max effort lift. Jesus, I think my sperm count just went down by 47%. Come on man, lets get with the program here!
With both EC and Pete away on (a much deserved) vacation this week, to say I’ve been running around like a chicken with its head cut off would be an understatement. Between checking e-mails, scheduling clients, taking phone calls, tracking sessions, and babysitting the high-school kids who are supposed to be here helping out, the last thing on my “to do list” is updating the blog.
Alright, that’s it! Tyler and Tish: put the scissors down! You’re both going into the timeout corner. Goddamit, who tied Chris to the pole? hahahahahaha. Wedgie!!!!! Weeeeeeeeeeeeee.
With that being case, today I’m going to re-post part of an interview I did for NYC-based trainer Mike Arone a few weeks ago on his site (mikearonefitness.com) – mostly because I sound really smart, which is a rarity.
What do you feel defines someone as ‘advanced’– if there is such a thing?
There’s definitely a fine line between what separates someone who’s a beginner, from someone who’s an intermediate, to someone who is considered more of an “advanced” lifter.
Beginners, with few exceptions, are those who have never really followed a structured training program in the past. Sure, he or she may have stepped into a gym once or twice in their lifetime, and did a Cybex circuit here and there; but for all intents and purposes, they’re pretty wet underneath the ears. Jazzercise gets them sore.
Intermediates, on the other hand, are a bit easier to define. These are the people who, in one way or another, have been training for a while, and read sites like t-nation.com or maybe follow the monthly Men’s Health workout. Generally speaking, they know their way around the gym, know the difference between a supinated and pronated grip, can perform a proper push-up without making me want to pour gasoline into my eyeballs, know that squats/deadlifts should be the foundation of any decent training program, and heck, they may even be able to name all external rotators of the hip. But I doubt it.
In short, intermediates tend to be those you see at your local commercial gym on a consistent basis.
Lastly, are the advanced trainees, which are a little (okay, a lot) more difficult to define. It’s funny, though, EVERYONE thinks they’re advanced. I’m always perplexed as to why a lot of people follow advanced training protocols when they can’t even perform one simple bodyweight chin-up, or do a lunge without tipping over.
They think just because they can load the leg press up with all the 45s (and piss everyone off to boot), and do those partial range of motion thingamajigs, that they somehow know what the hell they’re talking about.
Lets put it like this: you’re not advanced if you can’t deadlift at least 2x your bodyweight. (as an example). More to the point, I was listening to Dan John speak a few weeks ago at Mike Boyle’s Winter Seminar and here are the MINIMUM number for his HIGH SCHOOL varsity requirements:
Power Clean: 205 lbs
Front Squat: 205 lbs
Back Squat: 255 lbs
Deadlift: 315 lbs
Power Clean and Jerk: 165 lbs
Military Press: 115 lbs
One-Arm Bench Press: 32 kg Kettlebell (5 right, 5 left)
I’m sure many reading right now would be hard pressed to hit a lot of those numbers. Still think you’re advanced?
What’s more, I just walked out and looked at the CP High School Leaderboard, and just to crack the bottom, you’d have to hit a 285 lb front squat and a 250 lb 3-rep chin-up (bodyweight + external load).
I’m sure I could go on and throw out specific numbers that I feel defines someone as “advanced;” but the truth of the matter is – it depends.
There are plenty of people out there who can’t squat 400+ lbs, but they can pound out picture perfect one-legged pistol squats like it’s their job.
Who’s to say they’re not advanced? Likewise, watch any of those Cirque du Soleil shows. Are you telling me that they’re not advanced because they can’t bench press 1.5x their bodyweight?
I think many of us in the industry are quick to ONLY use quantifiable numbers to label someone as advanced. While that’s a nice starting point, and I feel those are good measures, there’s so much more that goes into it.
1. First off, I want to thank everyone who chimed in on Friday and made a donation to the Red Cross to help relief efforts in Japan. All told, I think I was able to raise roughly $350 – which ain’t too shabby for a lazy Friday afternoon.
You kept your end of the bargain, and I’m going to keep mine. I took the names of all of those who donated, and picked a name out of a hat, and…………………
MATT DUSTIN, you’re the winner!!
I’ll be shooting you an e-mail shortly to get your mailing address so I can send you some Biotest supplements, as well as a Cressey Performance t-shirt. Let me know if you want me to sign it! Kidding. Kinda.
2. So, I had a really (really) good deadlifting session last week. It was just one of those fly by the pants training sessions where I just had it in my head that I was going to work up to a few heavy singles and kinda judge where I’m at strength wise.
As it stands now, my best pull is 570 lbs. I worked up to four heavy singles above 90% last week (515×1, 530×1,1,1) and they flew up (for the most part). Afterwards, I wanted to get a little volume in, and I pulled 495 for four reps, and one last set for five.
And, it got me thinking: Maybe I should quit being a pansy and try for 600 lbs before summer hits.
Initially the game plan was to get my sexy on, lean up, and then go for it shortly thereafter. But the more I think about it, the more it makes sense to go for it now, and then worry about getting all “six-packy” later on.
Besides, any Joe Schmo can get lean. Not everyone can say that he ripped 600 lbs off the floor and then spontaneously impregnated every woman within a six block radius.
It’s on!!!! So, I guess I’ll just have to set a date and go for it.
3. So, someone sent me THIS link yesterday regarding some random woman’s experience on Tracy Anderson’s absolutely retarded diet plan that she promotes for all of her clients.
Anyone who’s read this blog for any length of time knows my feeling towards Tracy’s methods. Rather than regurgitate my thoughts, I’ll just defer to Jonathan Fass:
I might be preaching to the Choir here a little, but this woman disgusts me: She makes impressionable and desperate people sick and seriously risks their health for a fast buck. She’s not a “health professional,” she’s a two-bit hustler and a. villan, and she makes me sick. – Jonathan Fass, responding to the article 3/20/2011
What he said.
4. Sunday is typically the one day out of the week that I try to catch up on life and do things like clean my apartment, catch up on laundry, and go grocery shopping. I’m always amazed at how people will often make excuses that they never have time to cook their own meals during the week, and will often opt for fast food instead.
Sure it’s easier and waaaaay more conveinent. But it certainly doesn’t bode well for the waistline.
What it boils down to is the fact that they don’t prepare a head of time, and make an effort to have heathier options available. In other words: many are just too lazy to get their ass to the grocery store. You know, not enough time.
I decided to time myself yesterday. I made my list (VERY IMPORTANT), and I got into my car and drove to Trader Joe’s – which, admittedly is only like two miles from my apartment. Anyways, from door-to-door it took me all of twenty minutes to complete ALL of my grocery shopping for the week. Twenty minutes!
I had a plan and that makes all the difference in the world. Now, all of my cupboards and fridge are filled with things like eggs, oatmeal, dates/figs, fresh fruit, veggies, lean beef, yogurt, tiger blood, almond milk, cheese, and spouted bread to last me the week. So for all of you who never have the time, I’m calling bullshit. Make a list, bring it with you, and follow it.
5. Quote of the day, courtesy of one Lisa Lewis (my girlfriend) as she’s running all over the place this morning getting ready for work:
I’m gonna come home, train, eat my beef, and then write my lecture for class.
She’s a keeper.
6. One of our clients sent me THIS link depicting the various body types of elite Olympic athletes.
I thought it was fascinating and just goes to show that there’s a sport for every body…..hahaha, see what I just did there? That’s what I like to call wordplay.
Okay, EC is gone for the week on his much deserved Honeymoon, and CP has officially turned into GP (Gentilcore Performance). So, to that end, Tony’s Techno Tuesdays has turned into Tony’s Techno Week. Muhahahahahahaha.
NOTE: if nothing else, skim down to the bottom and read the last section.
I gave up cable television about a year ago. Why? A). I couldn’t justify paying upwards of my first born child when I’m only home 3-4 hours out of the day anyways; B) outside of The Daily Show (which I can watch online) and Lost (which is over), there’s nothing remotely good to watch; C) The way I see it, if I have 2-3 hours to watch tv, I have 2-3 hours to get smarter – I read; and D) I just flat out don’t have the time to watch television.
I mean, between my hours spent coaching at CP, writing programs, writing articles, writing this blog, lifting heavy things, having a bromance with Dean Somerset, and eating – who has the time, really?
I have no idea who’s in the running for American Idol, and I certainly have no clue what the hell is going on on The Bachelor. Although, I know last time around Brad didn’t pick DeAnna. Prick.
To that end, since I’m pretty much closed off to the outside world, my pop-culture mojo is definitely slacking, and seemingly, I’m about two weeks behind everyone else.
I know many of you have probably already watched this, but if you haven’t – it’s gold. I don’t know how he did it, and I don’t really care, but Jimmy Kimmel was able to collect some of the hottest women in Hollywood for this epic skit. Well played sir, well played indeed.
And, not to be outdone, a reader (thank you Tavis) sent me the follow-up from this week:
You’re welcome.
Every Little Bit Counts
On a more serious note, it’s been absolutely heart-wrenching to see the footage coming out of Japan. And, like everyone else, it’s made me realize just how short life can be, and that I really have no place to complain about the fact that it’s going to snow again this weekend.
The Amercian Red Cross has set up a fund for earthquake and tsunami victims where everyone who texts REDCROSS to 90999 will have $10 automatically added to their phone bill, which will then be used to help out in relief efforts.
Nonetheless, I have a little incentive for you. I want everyone to grab their phone right now and donate. When you do, write a little note in the comments section below that you did it, and I’ll place your name in a random drawing for Biotest supplements and a Cressey Performance t-shirt. Seriously, it’s like a movie ticket. At the end of the day, I’ll tally up the names and pick one at random.
I know that blogging 5x a week and coming up with readable content constantly is a high order, so I thought I would pose a question that I’m sure many, many people would love to read your answer to.
If you could only have FOUR exercises/movements to perform for the rest of your life, what would they be?
Two caveats:
1. You have to exclude any PT/prehab/rehab exercises, and
2. You may only choose one variation of the exercise (i.e. you can’t have deadlifts; you have to choose conventional or trap bar etc).
Other than that, you can choose any movement you would like, including things like sprinting (which would be on my list). Oh yeah, and WHY for each one. Enjoy.
A: Wow, only four exercises? This is going to be quite the conundrum. I mean, that’s like asking me to choose between which Jessica is hotter: Jessica Alba, Jessica Biel, Jessica Simpson, or Jessica Rabbit.
I didn’t just make things weird, did I?
Anyways, when it comes to exercises that I feel are most beneficial, and ones that I know I’ll be rocking for the rest of my life, I revert to what I like to call the 180 Rule.
In short: walk into any commercial gym and what do you see? Chances are you’ll see every elliptical machine being used, every bench press station taken, guys loading up the leg press or blasting their biceps, and a waiting line for Zumba class.
I like to tell people to do the EXACT opposite – the 180 Rule
Rarely, if ever, do you see people really (and I mean REALLY) pushing themselves. They’d rather do the cybex circuit than perform a few sets of heavy deadifts. They’d rather grab the BOSU ball and do whatever the hell it is that people do on a BOSU ball than step inside a power rack and front squat. They’d rather watch television while walking on a treadmill than go to a stadium and do stair sprints till their legs feel like they have cement blocks attached to them.
In a word: people like to do what’s easy and what they’re good at. Is it any wonder, then, that many people are still frustrated that they look the same now as they did back when stone washed jeans were considered cool?
Okay, I’ll step off my soapbox now.
Nevertheless, if I had to choose only four exercises here’s what I’d pick:
1. Trap Bar Deadlifts: I love me some deadlifts, and you’d be hard pressed to convince me otherwise that trap bar deadlifts aren’t one of the best overall lower body exercises you can do.
For starters, due to the bar placement and body positioning, trap bar deadlifts tend to be a little more “user friendly.” Secondly, as someone who has banged up knees, TBDL’s have been a saving grace in that I can still get a fair amount of quad activation without my knees giving me the finger. Thirdly, I can really load these up and make people destroy the back of their pants.
2. Loaded Push-Ups: I’ll be the first to admit, I’m a horrible (HORRIBLE) bencher.
NOTE: Not as bad as Kevin Larrabee, though.
I have long arms, so I picked the wrong parents for having the ability to press a lot of weight off my chest. As such, for my money, push-ups are where it’s at.
While many are quick to deem push-ups as “too wimpy,” I’d say that more than half of the guys that come into Cressey Performance can’t perform ten bodyweight push-ups, let alone do them correctly. Sad, but true.
That said, push-ups have a lot of advantages:
Since they’re a closed chain movement, they don’t beat the shoulders up as much (compared to the bench press).
They’re a superb exercise to teach someone to engage their anterior (and posterior) core musculature. As I’ve noted in the past, improve your push-ups and more often than not, you’ll also see vast improvements in your squats and deadlifts as well.
And, most important of all, they help develop a chest that can scratch diamonds.
3. HAS (Heavy as Shit) Farmer Carries: I won’t spend a lot of time on this one because Dan John has already done a fantastic job at bringing them to light in the past year or so, and it’s because of him that we’ve started to include these more and more into our programming at CP.
What don’t farmer carries work, really? They hammer the upper back and arms; they force you to engage your core (especially if you go with one-arm/offset variations); they’re awesome for developing hip stability; they help to improve grip strength; and they’re undoubtedly an MVP when it comes to overall conditioning. Nuff said.
4. Prowler Pushes: nothing makes me hate life more than pushing the Prowler – which should tell you why I love them so much. I remember reading something from Mike Boyle where he described heavy sled pushes as more of a “functional leg press,” and I couldn’t agree more.
Think about it: you’re essentially pushing yourself AWAY from the floor with each step. What’s more, you can also think of sled pushes (or drags) as single leg training – so you’ve got your bases covered there as well. Specifically, you get some great hip extension with the pushes.
Moreover, from a conditioning standpoint, nothing really compares. They don’t call it “Prowler Flu” for nothing.
Man, that was tough. It’s really hard to narrow it down to just four – but those would be it.
