Categoriespersonal training Program Design

Tony is Critical of CrossFit, But Should He Be?

Relax. My ego hasn’t ballooned to the point where I now refer to myself (and my posts) in the third person. Although I do kinda like the sound of it:

  • Tony is critical of washing the dishes and putting them away, but should he be?
  • Tony thinks Audi should sponsor this website, preferably by giving him a car.
  • Tony’s birthday is today, and he’s going to deadlift and eat bacon. He feels November 30th should permanently be referred to as National Deadlift and Bacon Day.1

As it happens today’s post is a guest post by personal trainer, Travis Pollen, who used me as his subject matter (hence the title).

Brilliant if you ask me.

Travis has written for this site before, on innovative ways to include bands in your training, and he’s back today with a look into CrossFit and how it’s helped influence the way we program.

FYI: Travis recently released a new e-book, 50 Fit Tips (available for free HERE), in which he advocates for a unique blend of powerlifting, bodybuilding, kettlebells, and CrossFit to help readers look, feel, and move better.

Tony is Critical of CrossFit, But Should He Be?

The short answer to the question posed in the title of this post is yes. Of course Tony should be critical of CrossFit. Exercises like rebounding box jumps, GHD sit-ups, and overhead kettlebell swings have no place in most people’s training, and Tony deserves a good baseball-slap-on-the-rear for his uncompromising viewpoint.

This is the greatest photoshop picture ever. Gentilcore printed onto an MLB jersey?! 13 year old Tony would have a raging boner right now if he saw this.

But a simple yes doesn’t make for a very compelling blog post, does it? Let’s dig a little deeper.

Oftentimes, fitness professionals adopt a polarizing stance on a topic in an attempt to keep their pupils safe. In general, this is a good thing. Sometimes, they’ll even flip-flop sides later on when new evidence is presented. After all, changing one’s mind is a sign of maturity, right?

Note from TG: Maturity is my middle name. Which is why I wrote THIS article a while back defending CrossFit.

Practices like long distance running, yoga, and, most recently CrossFit have all, at some point, been the subject of fitness floggings. The truth, however, is that there are pros and cons to every flavor of fitness (except the Tracy Anderson method), and program design doesn’t have to be an all-or-nothing proposition in terms of their inclusion or exclusion.

None of this.

What I mean is that we don’t have to choose just powerlifting, bodybuilding, CrossFit, strongman, kettlebells, or yogalates (unless we want to). Instead, we can analyze each modality, incorporate the elements we like, and ditch the ones we don’t.

Being critical is beneficial; being absolutist is not.

For instance, although both Tony and I love powerlifting, it doesn’t mean we totally reject things like bodybuilding and kettlebell training, for elements from these domains can help our clients and athletes excel. We would be negligent if we didn’t throw in some curls and KB swings every now and again.

Even better, here’s trainer and Men’s Health fitness expert, BJ Gaddour, doing both curls and kettlebells at the same time!

One of the aspects of CrossFit that I’ve chosen to adopt is its varied set and rep schemes, and I encourage others to do the same.

To appeal to authority2, Tony has already embraced at least one of them, even though he might not know it yet.

Read on to find out more.

It’s important to point out that CrossFit didn’t invent the set and rep schemes I’m about to discuss. However, it has popularized them over the last decade, so it does deserve some credit.

Here are a few of my favorite protocols, their benefits, and examples of how I implement each.

1) Every Minute on the Minute (EMOM)

Description: Set a clock for a specified period of time, and perform a set number of reps at the beginning of each minute. Rest, breath, or do some mobility work for the rest of the minute.

Primary Benefit: Strength and power. This framework is a good alternative to simply timing rest periods since the lifter is penalized (by a reduced amount of rest) for dilly-dallying during the actual set.

Example: 3 dynamic effort deadlifts at the top of each minute with a 10RM load for 10 minutes, resting for the rest of the minute.

2) 21-15-9

Description: Perform 3 sets of two exercises with a descending rep scheme, alternating between exercises. Minimize inter-rep and inter-set rest in order to complete the work in the shortest amount of time possible.

Primary Benefit: Hypertrophy/pump, density (work divided by time).

Example: A couplet of curls and skull crushers with a 15RM load (i.e. 21 curls, 21 skull crushers, 15 curls, 15 skull crushers, 9 curls, 9 skull crushers).

3) As Many Rounds/reps As Possible (AMRAP)

Description: Set a clock for a specified period of time, and perform as many rounds or reps as possible of the given exercise(s). Rest as little as possible.

Primary Benefit: Density, analogous to sports in which work is done for a set period of time, as opposed to a specified number of sets and reps.

Example: As many rounds as possible in 10 minutes of 5 reps each of bench press, pull-ups, and squats using 12RM loads.

4) Chipper

Description: Lay out the desired implements in an obstacle course fashion (because who doesn’t love an obstacle course?). Move across the physical space performing the exercises for a specified distance or number of reps, aiming to complete the course as fast as possible.

Primary Benefit: Conditioning and work capacity, plus the feeling of completing a badass obstacle course.

Example: 10-yard tire flip, 50-yard farmer’s carry, 10-yard seated sled pull, 50-yard overhead walking lunge — all while listening to John Mayer.

 

Proceed With Caution

With all these schemes, the most important thing to remember is never to sacrifice form for reps. Watch the best CrossFitters on TV, and you’ll see that the ones who consistently win do so with beautiful technique ­– even under distress.

Of course, the problem of lousy form isn’t unique to these protocols or to CrossFit. (Just visit any globo gym, and you’ll quickly realize it’s an epidemic.) It’s just a little harder to control when the clock is running, as with CrossFit-style training.

Although I am endorsing some of CrossFit’s set and rep schemes, I’m not saying that your next workout should consist of a 30-minute AMRAP of kipping pull-ups and high-rep Olympic lifts (scoliosis for AMRAP, as Tony might say).

Again, be critical. Although I don’t have a problem with those practices for competitive CrossFitters, you must apply the protocols judiciously based on your own level of fitness.

Do this properly, and you’ll reap far greater benefits than if you were to completely ignore them simply because they came to you via CrossFit.

About the Author

Travis Pollen is an NPTI certified personal trainer and American record-holding Paralympic swimmer. He recently completed his master’s degree in Biomechanics and Movement Science at the University of Delaware. He maintains his own blog and is always posting fitness tips and videos of his “feats of strength” on Facebook, Instagram, and Twitter.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 11/27/15

I had a baby yesterday.

A food baby, that is.

Soooooo  much food yesterday, as I’m sure many reading can commiserate with.

But so worth it.

I’m going to keep this one short today because Lisa and I have a full day a head of us…starting off with a big lift at my Alma Mater, SUNY Cortland, to help offset the insulin shock my body is in at the moment.

And then, lets not kid ourselves, today is all about Thanksgiving dinner leftovers

 

High Tensile Strength – Dean Somerset

You only have two days left to take advantage of the sale price for this awesome resource.

For what it would cost you for a good steak you can get six months of semi-customized programming from one of the best coaches around.

And you’ll get stronger, more mobile, feel better, and (probably) be able to cut diamonds with your pecs. I think I read that somewhere in the manual.

But don’t quote me on that.

Brilliant Take Down of the Diet Industry – PTDC

My reaction to this rant:

https://www.youtube.com/watch?v=TAryFIuRxmQ

 

Sumo and Conventional Deadlift: Everything You Need To Know – Adam Pine

Adam’s one of the best deadlifters I’ve ever seen train in person, plus he’s a hell of a coach. You should listen to him

Categoriescoaching Program Design

How and Why I Don’t Write My Own Programs

There’s a popular saying I use often:

“The painter’s house is always the last one to get painted.”

I can’t say I know many painters personally to know for certain that this is true – which sorta makes the saying moot – but it serves as a fitting metaphor to today’s post.

I guess I could have just as easily said:

“The carpenter’s house is the last one to get carpeted.”

Or

“The landscapist’s house is the last one to get landscaped.”

Or

“Whatever it’s called when someone installs a customized gold plated Han Solo frozen-in-Carbonite fridge in your kitchen. That guy. He’s always the last one to get a gold plated Han Solo frozen-in- Carbonite fridge.”

Note to my wife: like I have to say anything here.

So what’s the point I’m trying to make?

You’d be surprised as to how many coaches, personal trainers, and other fitness professionals put themselves second and don’t care for themselves as well as they should.

“The coach is often the last one to get coached.”

Even Coaches Need Coaches

Reversing time about a year ago, my back was flipping me the middle finger and my training was a complete train wreck.

It wasn’t just a “oh my back is a little sore today, so I think I’ll just move around a little bit and see how I feel tomorrow” kind of thing.

No, this was more along the lines of “holy mother shit balls, it hurts to sneeze, and I’m walking around like an 80 year old man” kind of sore.

Something was up, and I needed some help. I was still training, but it lacked any semblance of structure and all I was really doing was going through the motions.

Not to sound overly dramatic or anything, but I was thiiiiiiiiiiiiis close to walking into the local 7-Eleven to grab a pint of Ben & Jerry’s and then spending a solid week watching lame Julia Roberts movies while I drowned myself in a pity party.

Unfortunately, like the painter analogy above, I came to the realization that I had made a bad habit of putting myself second. I came to the conclusion that I spend so much time writing programs for other people, that the last thing I wanted to do is write one for myself.

But there was a problem. I LOVE to train.  More specifically, I LOVE to deadlift.

It’s Monday?  Deadlift.  Only have a half-hour to train? Deadlift. Someone wore a blue shirt today? I’m going to deadlift baby!

Newsflash:  I like to deadlift.

The obvious conclusions were two-fold:

1.  I was a hurtin puppy.

2. It’s generally not a good idea to deadlift when you’re in pain. And more germane to the point: I was an asshat for trying.

3. Rather than rely on myself, I needed to swallow my pride and ask someone to take over my programming. As I often say: “the hardest person to train is yourself.”

So I ended up hiring Cressey Sports Performance coach, Greg Robins, to write my programs.

And I haven’t looked back since. He’s been writing my programs for the past year and I couldn’t be more appreciative.

Why?

#1. I’m Stupid

Well, at least when it comes to writing my own programs. Oh, and rocket science. I’m pretty horrible at that too.

#2. Accountability

It’s a powerful thing when you’re held accountable to someone else’s expertise and programming. It’s a tough pill to swallow for many.

There’s a lot of trust that goes into the process, and it’s that trust, I feel, that helps keep people more accountable and on task. It did for me.

We’re more likely to follow through when there’s a plan in place. A direction. We tend to shut up, do the work, and as a result…magical things begin to happen.

#3. I Got Out of My Own Way

We’re creatures of habit. We tend to watch the same television shows, listen to the same music, eat the same foods, and when it comes to exercise, perform the same exercises or routines.

In short: we like to do the things we’re good at.

And we tend to ignore the things we ought to be doing to get better. Just because you’re good at something, doesn’t mean you should be doing it (much less more of it). Sometimes it’s that one thing that could be feeding into why you’re hurt in the first place.

Much of the value in following someone else’s lead or plan is that it often forces you to address your weaknesses and technique flaws.

It forces you to do more of what you’re NOT good at.3

#4. It Helps To Turn Off Inner-Dialogue

“What should I do today?”

“Bench press? No, wait, maybe decline bench press? Should I go with a narrow grip or wide grip?”

“GODDAMMIT….Eff it, I’ll do bicep curls.”

Following a preset plan takes the thinking away – which is a HUGE hurdle for many people to conquer.

I recently started working with a woman who’s a personal trainer herself. She came to me with some nagging injuries and too, a deflated ego due to sub-par, aimless training in recent months. Basically, much like me a year ago, she was just going through the motions and not getting much out of anything.

In less than two weeks she’s reported back with 1) less pain and 2) an invigorated sense of excitement and purpose towards her workouts.

All because she allowed someone else to do the thinking for her, and alleviate any self doubt or negative inner dialogue related to her training.

Having a plan and purpose made all the difference in the world.

And Yes, the Same Applies To Pre-Set “Recipe” Programs Too

Not everyone can afford to hire their own coach or personal trainer to write individualized programs. And even if they could, due to location, not everyone has access to a “GOOD” personal trainer or coach to begin with.

Thankfully someone invented the internet.

Don’t get me wrong: I feel in-person training trumps distance coaching any day of the week. In addition, there’s no shortage of “shady” internet trainers out there. These are the people who make a name for themselves on social media by uploading scantily clad pictures of themselves and/or by posting videos of themselves squatting a BOSU ball while juggling chainsaws.4

For whatever reason both give the illusion of legitimacy and authority, and many people are snagged – hook, line, and sinker – into the facade.

As it happens, many of these so-called “fitness celebrities” rarely train anyone and have no education and/or certification in the field.

However, not everything on the internet is garbage and devoid of decency and integrity. I mean, look at LOLCats!

Also, hello….I make much of my living off of my writing and other endeavors on the internet.5

In that vein I also like to think I’m able to direct people towards programs and products I feel are worthwhile and not in the slightest sense…”shady.”

High Tensile Strength

Dean Somerset’s latest resource is a doozy.

It’s a 6-month, semi-customizable (<— meaning, there are assessments involved) training program that’s designed to help get people stronger, more mobile, and able to beat up a Transformer.

Except Optimus Prime.

Of more value, I truly feel it’s a program that will give people the STRUCTURE many covet and will allow everyone who tries it the opportunity to know what it feels like to “trust the process.”

With 200+ videos and various training templates to follow based off one’s goals, training schedule, and specific needs, I’d be surprised if someone followed this program to a “T” and didn’t make profound progress.

It’s on sale all this week at 50% off the regular price. Soooo, yeah, what are you waiting for? Check it out HERE.

Categoriesmobility Program Design

5 Mobility Exercises You’ve Probably Never Done, But Should

Today’s guest post comes courtesy of Dean Somerset, who’s excellent new resource, High Tensile Strength, is set to be unleashed today to the masses. It’s a 6-month, semi-custom based training program based on how you move, where you need to work the most, and what your specific goals may be. 

Even if you’re trying to be Jason Bourne. It’s that good.

Enjoy!

5 Mobility Exercises You’ve Probably Never Done, But Should

Mobility is a simple word with big implications.

In many circles, it determines whether you can progress from a basic exercise to a more advanced exercise. For instance, if you don’t have the ability to actively bring your arms over your head, the chances of doing a solid overhead squat or even overhead press without having some negative compensation through the spine become limited.

There’s also those who say mobility to a specific benchmark is needed to maintain health.

Things like squatting to the floor sound awesome and are a great way to show off for those who have the innate ability to do it, whereas those who might not have the anatomy to get there will be frustrated with their lot in life.

I’ve always viewed mobility a little differently and with a much less extreme “yes/no” kind of ideal:

“How much do you have versus how much do you use?”

Let’s say you can grab your knee and hug it to your chest, but when you have to do a squat you wind up looking like you’re more of a marionette puppet whose strings aren’t quite long enough.

Note From TG: or you can perform and nail this simple “deep squat” assessment from the floor (seen below). But, like Dean said, when you stand up and try to squat without assistance from the floor, you resemble a baby giraffe learning to walk.

 

This disconnect between where you could get to by hugging your knee to your chest and where you managed to get to when asked to squat means you may have to get some more control over your motion, and maybe not as much time spent doing static stretch or “muscle lengthening” exercises.

This doesn’t mean there’s no use for them, but that the use is not as well spent as others.

So in this vein, I wanted to showcase a few mobility drills that teach how to use a range of motion effectively, while also trying to use as much of it as possible. Some people will have anatomical structures that will allow massive excursions during these movements and some won’t. There isn’t a standard I would want anyone to work to in order to say they’re a sufficient exerciser or good person, but just use as much as you have, and work hard at using it.

Here’s a simple hint to make each of these exercises even more diabolically intense:

Whenever you get to the end of the range of motion, try to contract the muscles pulling it in that direction as hard as possible to try to coax a little more room out of each position. If you find a sticking point in the range, this would be a good point to try those max isometric tension developments.

#1: Rolling Cossacks

 

This movement works on getting some adductor stretch while also imparting some controlled rotation through internal and external rotation. Considering how overlooked adductors are to general health and function of the hips and knees, they can definitely stand having some direct work once in a while.

#2: Half Kneeling Elastic Thoracic Rotations

 

This is an active and vertical movement similar to the side lying thoracic rotation.

With most mobility drills, there should be a progression to coming off the floor into a more vertical position so that the usability of that mobility can be more applicable. This movement relies on core control to develop hip and thoracic spine rotation, plus some extension of the spine to accommodate the arm movement.

Try to reach the arm as high as possible and get the biceps as close to the ear as possible.

#3: Standing Hip Circles

 

These look deceptively simple, but can be massively challenging.

The key here is to make the movement come entirely from the hip socket doing the work. This means keeping the knees locked out and trying to not have any twisting from the hips, side leaning, or any deviation from neutral at all.

#4: 2-Step Kneeling Hip Stretch

 

This stretch focuses on developing tension into the hip flexors and glutes in reciprocal manner.

When in the half kneeling position, try to get the glute of the down leg to flex hard and drive into the hip flexor without letting the low back extend. When in the pigeon pose on top of the knee, try to drive the knee into the floor to get the glutes to respond to the stretch reflex more effectively. Don’t forget to breathe either.

#5: Shin Box

 

This is a solid way to start up a workout and work on improving hip internal and external rotation simultaneously.

It’s a simple movement with some excellent carry over into many of the activities you would want to include in your workout, and can be scaled down by simply putting your hands on the ground behind you, and scaled up by doing something like this:

 

You could even work into something like this if you’re feeling up for it:

 

High Tensile Strength

To see these exercises, as well as over 200 others in action, pick up Dean’s brand new product, High Tensile Strength.

High Tensile Strength

As noted above, it’s a 6-month training program that’s customizable based off a handful as self-assessments and it focuses on building strength, improving usable mobility, and making everyone feel like a million bucks.

Moreover, the workouts can be taken from the gym to the living room to the hotel room seamlessly, making it one of the most user-friendly and portable programs available.

In addition, and this is something I hope people can (and will) appreciate, Dean took 18 months to brainstorm, build, and hone this program before releasing it.

This isn’t some “quick money grab” project he wrote in 20 days. He put in a lot of work to make it right, and I think it’s his best to date. What’s more, the program is designed for both men AND women and it’s undoubtedly going to help a lot of people and provide a ton of direction in their training.

High Tensile Strength is on sale all this week at 50% off the regular price, and for a 6-month program is a steal!

For more information go HERE.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Band Resisted 1-Legged Hip Thrust

Guess where I’m going this morning?

No, it’s not the gym (that’s later). No, it’s not the grocery store (again, later). And no, it’s not Tom Brady’s house (only in my dreams).

I have to head to the RMV this morning to get my driver’s license renewed.

(Cue sarcastic “yay” here)

I can think of a bazillion things I’d rather do than spend a few hours at the RMV:

  1. Take a piano lesson.
  2. Eat sawdust.
  3. Jump into a shark’s mouth.
  4. Listen to a John Tesh cd.
  5. Talk about my feelings.

Alas, it has to be done. I haven’t had an updated picture on my license since 2006 when I first moved to Boston (and when I still had some hair). So, in the unlikely event that you don’t hear back from me due to my life being sucked dry of every ounce of enjoyment and reason to live, remember I love you all.

I need to hit up the RMV early this morning, so today’s post is going to be quick and to the point. Here’s a cool, new hip thrust variation I’ve been using myself and with my own clients.

Band Resisted 1-Legged Hip Thrust

 

Who Did I Steal It From: You’d assume Bret Contreras, and you’d be wrong. I actually “stole” this idea from my boy, Dean Somerset.

What Does It Do: Outside of making badonkadonks bootylicious, I like this variation because it allows for some semblance of loading hip extension

Admittedly, the band doesn’t add a ton of resistance. But it’s juuuuust enough to make it worthwhile, especially for high(er) rep sets. This is a great way to kick your hip thrusts up a notch – especially for those who don’t have access to a hip thruster or who find setting up band resistance with a bunch of DBs on the floor too cumbersome.

Key Coaching Cues: For starters, slow the frick down. The biggest mistake I see most people make with hip thrusts in general is that they go too fast. The movement ends up being all in the lower back and not in the hip/glute.

I like to cue the shoulders to be externally rotated as I feel it helps to “open” people up. I also cue “head should follow the hinge.” As in: don’t just let your head/neck crank back the entire time. As you hinge and your torso moves, your head should follow.

Take a resistance band (I’m only using a 1″ jump-stretch band in the video), double loop it, and wrap it around the bottom of your foot and your thigh.

Foot stays flat on the floor and be sure to push THROUGH THE HEEL. Keep a controlled tempo and “feel” the glute fire at the top. Pause for a 1-2s count and repeat.

As noted I like to perform these for high(er) reps – 12-15/20. The resistance of the band isn’t going to feel like much to start, but once you get up there in reps you’ll learn to appreciate it.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 11/20/15

I just spent the past two days hanging out with my friend, and savage, Todd Bumgardner.

[NOTE: if you’re not already reading his stuff and/or stalking following him on social media, you should.]

He was in town for a workshop he was putting on at one of the Equinox locations here in Boston where he spoke to a group of 20+ trainers on “The Art of Coaching” as well as breaking down some common barbell regressions, progressions, and lateralizations.

In exchange for letting him crash at my place he let me “wedding crash” his workshop. He’s a really, really, really good coach, and I learned a lot from his presentation – stuff I’ll be writing more on in later posts6– but the real treat was being able to hang out with an awesome human being for a few days. I love being around people who are passionate about what they do and are equally as eager to share knowledge as they are in attaining it.

We talked lifting heavy stuff, ate dead animal flesh, and also bro-fisted roughly 308 times (+/- 2):

A still shot from a 10-minute video Todd filmed for his Strength Faction group; a community of coaches and personal trainers who get coached themselves on program design, exercise technique, and, of course, the art of bro-fisting.

Needless to say, Todd’s good people and you should check his stuff out.

ALSO

Quick reminder: I’ll be doing a 1-day workshop on “Assessment to Badass” at Full Throttle Athletics in Frisco, TX on Sunday, December 27th.

Me + Shoulders + black lights & smoke machines = best 1-day workshop EVER.

For more details (location, price, itinerary) you can go HERE.

This Brutally Honest Guide To Losing Weight Has Gone Viral  – Not Really Sure

This story has gone viral, and with good reason. Read it.

5 Ways You’re Screwing Up Your Squat – Paul Carter

Really liked this article, and mirrors many of the same cues and concepts I use with my own athletes and clients.

That Fit Person Who’s ‘Got it all Together’….Doesn’t – Krista Scott-Dixon

Nice commentary by Krista providing some “real” prospective on those people we admire. You aren’t them and they aren’t you.

Categoriespersonal training

Why Training In a Group Gives You Leverage

Today’s guest post comes with impeccable timing.

Since I left Cressey Sports Performance a few weeks ago and started arm wrestling tanks working with people out of a small studio space in Boston (Run Strong Studio), I’ve switched gears a bit professionally reverting back to my roots focusing on semi-private training.

CSP has used the semi-private model from its inception back in 2007, and I’m very familiar with it, but it’s been a while since I’ve attempted to utilize it in a solo fashion.

There are several large commercial gyms in the area where I live (and now work) and none – to my knowledge – offer semi-private training to a high degree. Well, a few offer some low brow “conditioning classes” which, lets be honest, is code speak for “lets see how many burpees we can do in 30 minutes before your spine tells you to go fuck yourself.”

1-2 gyms offer semi-private strength training – one trainer, several clients, glitter paint, shit gets crazy – but because people in this area have been conditioned to think one-on-one training is the only way to do things (and that it’s safer7), it’s a novelty that hasn’t gained much traction.

Which is unfortunate because – while a bit biased – I feel it’s one of the best ways to introduce people into fitness, serving as a metaphorical festoon to improved health and overall sense of badassery.

Why?

1. Affordability – not many people can routinely afford paying a personal trainer for one-on-one services. Of course this is contingent on where someone lives. What you pay a trainer in NYC (a metric shit load) is much less to what you pay a trainer in Des Moines, Iowa (less than a metric shit load). I forget where I saw the statistic, but something only like 6-8% of the population can afford paying for personal training. With semi-private training – where rates are often reduced as high as 25% (some more, some less) – that statistic increases by a large margin.

2. Accountability – this comes into play with one-on-one training too. It’s amazing what the threat of losing out on $70-$100 by not showing up will do to someone’s motivation to get their butt to the gym. Moreover, I’ve found that people who gravitate towards semi-private training hold themselves more accountable to their peers whom they train alongside with.

3. Culture – something amazing happens once someone is finally around other like-minded individuals who want to train hard (yet intelligently). It’s as if a switch is flipped and their inner-Wolverine (or Xena) comes out.

Moreover, speaking as a coach, I find the semi-private (group) format has it’s advantages. For starters it allows me to be more efficient and provides better leverage to monetize my time.

It’s simple math8.

Second, and I’d argue most important, it keeps me fresh.

I find I’m more energized and alert as a coach when I’m managing several clients at once compared to working with someone one-on-one. While they’re few and far between, I’ve had some clients in the past where I’d rather wash my face with broken glass than listen to another minute of them whining about doing another set of Goblet squats or how their life sucks because their Lexus is in the garage again.

With the semi-private format I can just feign a little compassion then just turn up the music and coach someone else up. No two days, let alone hours are the same and I love it.

Annnnnnd, I’m getting a bit long winded. Stevan Freeborn – who wrote THIS excellent article on diet vs. habit based nutrition tactics on the site not too long ago – returns with this gem below discussing more advantages the semi-private or group training protocol.

Enjoy!

Why Training In a Group Gives You Leverage

Change is sucks!”

 -Anyone who has ever given up ice cream

Anyone who has tried to change a behavior can probably agree with the quote above. Trying to change a long standing habit that has become part of your daily routine takes a lot of discipline, concentration, and preparation.

As a trainer I see my job not about counting reps and screaming a lot (okay sometimes it is about screaming, but just a little bit), but rather my job is to help my clients in any way shape or form so that their transition to a healthier way of life is as manageable and sustainable as possible.

Sometimes this means I spend a little extra time after class talking about meal planning and food preparation. Sometimes it means I make a short video of me performing a bodyweight circuit that they can do at home. Either way the purpose is to take a bit of the work off of them.

Like this “quickie” by Neghar Fonooni from Lift Weights Faster.

https://www.youtube.com/watch?v=DfG8nXTBHU4

 

Over the last couple years I have come to believe that a group of people working towards similar goals can use each other in a similar capacity. The nature of the group allows each group member to share their difficulties and challenges with the group.

This is why I think people will always have more success working in a small group atmosphere when it comes to training and trying to eat better.

I believe this is largely due to three main effects that small groups have.

I want to talk about each one a bit today in hopes of persuading you to find a gym that will allow you to create a small group of training partners.

1. Power of “Peer Pressure”

The term “peer pressure” is something we have all heard before typically in the context of a don’t-do-drugs lecture from our parents or in a public service announcement involving the shaving of a young boy’s head to demonstrate how others can push you into doing drugs.

Both scenarios provide a context where the idea of “peer pressure” is one where there’s a negative connotation; as something that should be avoided or fought at any cost.

But I think this is a flawed understanding of “peer pressure.”

I prefer to term this phenomenon social reinforcement because I think it better identifies the actually process a bit more accurately.

Simply put social reinforcement is the positive or negative regard you receive from others by performing or not performing a particular behavior or taking on a specific set of beliefs and values.

In the context discussed earlier regarding drugs this would be the sudden coolness and likability you gain in the eyes of those who do drugs when you yourself start doing drugs.

But you see social reinforcement or “peer pressure” is nothing more than that…it is reinforcement either positive or negative in relation to a behavior or cognitive process.

This means that it is not “peer pressure” or the social reinforcement that is a bad thing…it is the behavior that it is reinforcing that is negative in the context of doing drugs.

Which logically means that if we can use social reinforcement to get people to engage in rather destructive and negative behaviors we can use this same powerful force to engage people in healthy and productive behaviors.

This is one of the benefits of training in a small group of people whom you know and trust.

If this small group is all about exercise chances are you will feel the need to exercise as well in order to receive that positive regard that we humans crave so much.

Social reinforcement gives you leverage over yourself.

It means that instead of going to the gym or being trained by yourself – which is typically the same environment you find yourself quitting time and time again – you will be in a group of people who believe exercise is important and necessary, and thus more than likely you will feel the need to take on this point of view as well.

This allows the change from being sedentary to being active much easier and sustainable.

2. The Gift of Social Support

Having a small group who you train with means that this small group cannot only play the role of training partners, but also the role of support group.

These people in your group are going through or have been through the same challenges and hardships you are facing or will face.

This means they make the perfect people to share your journey with.

 They can provide you reassurance in times of doubt, motivation when feelings of despair creep up, and advice when trying to solve a problem.

This is an extremely important part of making change long lasting.

Some people get this support system from their family and friends which is great, but I have seen many clients who constantly struggle through their change process because everyone else in their life does not see their healthy lifestyle change as a priority and because of social reinforcement (which we talked about earlier) this means my client often compromise their own priorities for others around them.

But by training in a small group you ensure that this role is fulfilled and that you are going to be more likely to be successful. Plus if you get social support from both people in the gym and outside of it I will bet changing your habits feels that much easier.

People need other people.

It is that simple.

Training in a small group gives you those people who you can lean on and who can lean on you.

Having a group that both plays the role of training partners and support group gives you leverage over your elephant which would much rather drag your rider to the local ice cream pallor.

3. Being Part of an “In-Group”

If you have ever taken a class in psychology or sociology then the term “in-group” is probably familiar to you.

But for those of you wondering: an in-group refers to a group that an individual psychologically identifies with.

The idea was popularized by Henri Tajfel while developing his Theory of Social Identity.

The idea here is that by having a group of people who share the same interest and priorities as you do, allows you to find a sense of identity in training and eating well.

It in essence becomes a part of you. You join and help create a culture specific to your group that will help hold you to your change process without even thinking about it.

You will find eating well and exercising regularly less demanding and chore-like. Rather you will begin seeing it as part of your daily routine and life.

I am not trying to promote the formation of a cult or anything here (; D), but I am encouraging you to get involved with a gym that has a culture to which you can assimilate with because it will make being consistent with training and eating well so much easier.

An added benefit you’ll also find is that your training will take off when you find a great group of people to train with because their habits will rub off on you.

If they use perfect technique, lots of intensity, and smile a lot while working out then you will soon be doing the same both because you identify yourself as part of the group and also because you want the positive regard of the people around you.

The Final Say

As you can see small group training offers a great number of benefits, but most importantly it gives you better leverage over any change your are trying to make. It allows you to save energy for other things in life than trying to force yourself to get to the gym or not purchase that carton of cookies you get every week at the grocery store.

Plus there is nothing more exciting and enjoyable than sharing in the victory of others and having people excited for you when you yourself succeed!

I hope this persuades you to seek out a group of people to train alongside!

About the Author

Stevan Freeborn B.Sc. ACSM-CPT is a trainer from Joplin, MO. He trains clients both in person and online. When he isn’t, he enjoys picking up heavy things, crushing trail mix, and being a coffee snob. He would love it if you would connect with him onInstagram, Facebook, or Twitter and spend a few minutes getting inside his head at Freeborn Training Systems.

CategoriesExercise Technique Female Training personal training Program Design Strength Training

How To Improve Chin-Ups and Pull-Ups From the Ground

Excuse my language: but fuck what the scale says.

I hate that the scale is often deemed the end-all, be-all measure of progress; the litmus test innumerable people gravitate towards to gauge their success when it comes to their health and well-being (or worse, self worth).

I’ve written on this topic before – Should You Use Scale Weight As a Measure of Success? – so I won’t go too off tangent here. Besides, if I do I’ll get all worked up, emotional, and inevitably end up having to resist the urge to Sparta kick a random wall in my apartment.

But in case you’re too cool for school to read the article it can be summed up as follows:

  1. See that scale in your bathroom?
  2. Toss it out the window.
  3. But be sure no one is standing underneath it.
  4. Because, you know, you run the risk of someone wanting to fight you. Or, you’ll kill them. Which would suck.
  5. Just read the article will ya?

Why Performance Based Goals Matter

Whenever I start working with a client (male or female) I almost always “nudge” them towards a performance based goal, rather than something arbitrary like:

“I want to lose 10 lbs.”

Or

“I’d like to look like Hugh Jackman when he’s Wolverine.”

Or

“I want to lose fat here (<— points to body part).”

Or

“I want to mud wrestle Rhonda Rousey.”

Save for the last one, which is creepy as hell9, none of these “goals” speak to anything concrete or quantifiable.

It amazes me how often the magic number is “10 lbs” whenever someone refers to losing weight, as if that number really means anything. Likewise, will looking like Hugh Jackman as Wolverine make you a better human being?

Yep, probably

This isn’t to belittle these goals or begrudge the people who make them. Honestly, if either of them are what helps keep people motivated to train and to stay consistent with their training I’m all for it.

I just feel these types of goals pale in comparison to setting concrete, measurable, performance-based goals. Goals like deadlifting 1x, 1x5x, or 2x bodyweight, or bench pressing bodyweight for reps, or being able to bang out a clean, full ROM, bodyweight chin-up/pull-up.

THESE are the markers of true progress IMO.

Here’s a video of Lisa hitting 5-reps during one of the 17,94210 snow storms we had last winter in Boston.

I feel it’s these types of goals which give people more intent and purpose in their training. Moreover, from my own experience as a coach, it’s these types of goals which (almost always) result in people attaining their aesthetic goals as well.

And, as an added benefit: more often than not, the whole notion that “scale weight” means anything is tossed to the curb (especially as it relates to the toxic mindset and environment that many women impose on themselves).

I dig that.

The sooner I can get them to say “sayonara” to the scale, the better.

So, Speaking of Chin-Ups/Pull-Ups

I work with a lot of women as a coach, and it’s not uncommon for many to express how they’d love to eventually be able to perform a chin-up/pull-up.

Unfortunately, for some, the negative self-talk takes over.

Whether because they’ve been programmed to think otherwise from magazines which tell them that lifting 3-5 lb dumbbells is what they’re supposed to be doing, or from ill-informed and ill-intentioned trainers in the past who bought into the bullshit and “vomited” said bullshit in their direction …many are left thinking themselves:

“I’ll never be able to do that!”

With that mindset: you’re 100% correct.

However, with the right information, support, and plan…it is possible.

[The video below highlights a 6-Week Chin-Up Challenge I wrote for Women’s Health back in 2013, where a number of the participants succeeded].

I’ve had a slight change in strategy of late, though. My initial “step” to training the chin-up/pull-up with the bulk of my female clients11 starts from the floor and not from the chin-up/pull-up bar.

Say Whaaaaaaaaaaaaaaaat?

Much of the credit goes to Artemis Scantalides. It’s been the information I’ve gleaned from her that’s been the main influence on my revamped approach.

The biggest “take home” point is allowing people to understand and respect the importance of getting and maintaining full-body tension, and then taking that tension and applying it to the bar.

Many are unable to grasp this concept and frankly, until they do, aren’t ready to hang from a bar.

This can be done in several ways, and it doesn’t require anything elaborate or fancy.

1. Push-Ups

Yep, plain ol’ vanilla-flavored push-ups.

Improve someone’s ability to perform a push-up, and inevitably you’ll see improvements in the sexier lifts like deadlifts, squats, and chin-ups/pull-ups.

Why?

Better lumbo-pelvic-hip control and a better understanding of core tension (specifically: Anterior core control).

The sooner one learns to “own” the push-up, the sooner he or she will own the weight room. And I don’t mean “girl push-ups” either. You know, the ones that girls are supposed to perform with their knees on the ground.

I think those a stupid and set a dangerous precedent.

Girls can (and will) do push-ups. We just may need to augment them to better set them up for success.

Elevated Push-Up

 

Band Assisted Push-Up

 

One variation a really like that better emulates carry-over to the chin-up/pull-up is:

Push-Up Walkout to Plank

https://www.youtube.com/watch?v=_2DzjiJsllc

 

2. Rollout Variations

Along the same lines as the push-up, I also find a ton of validity in rollout variations. Many of the same benefits apply: cuing of bodily tension (brace abs, squeeze glutes), better anterior core activation, and improved lumbo-pelvic-hip control.

What’s more: the rollout – from the extended position back to an upright position – very much “copies” the pulling motion akin to the chin-up/pull-up.

 

Both exercises are crucial in introducing tension and bodily awareness and help to build context in a more “user friendly” manner. It’s not uncommon for me to program one or the other – choosing from a wide array of variations – every training session for some trainees.

Another teaching tool I’ve been using a lot of late (thanks to Artemis and other coaches like Karen Smith) is something called the Hollow Position.

The Hollow Position (w/ Stick)

 

This move has been a game changer for me as a coach, and something I’ve been incorporating into many of the programs of my new clients in Boston, like Alex in the video above.

The Key Points to Remember

  1. They must press both the ankles and hands together. This will create TENSION.
  2. The legs and upper torso must move simultaneously (the spine needs to stay in a anatomically neutral position).
  3. The objective, to start, is to build-up time under tension. For many, 5 seconds will be challenging. It may be best to perform 3-5 repetitions of 5s holds (with 5-10s rest in between), and build up from there. With Alex I’m working up to one, strict 30s hold. She loves it/hates my guts.
  4. Adding the stick helps to build context even more, which will translate nicely once someone “graduates” to the bar.
  5. Once they do progress to hanging from a bar, the hollow position is still paramount. From there we can train both the bottom and top of the chin-up/pull-up with hanging leg raise variations and flexed-arm hang variations (ensuring maintenance of hollow position and “sucking” the shoulder blades into the sockets).

And Most Important Of All….

Once I clicked “publish” on this article: there are 30 Days, 8 Hours, and 43 Minutes until Star Wars Episode VII premiers.

Not that I’m keeping track or anything…..

Categoriespersonal training

Become a Superhero Trainer

SURPRISE. Bonus weekend edition post today from San Antonio based personal trainer, Jonathan Acosta. Jonathan has written a handful of posts on this site, most notably his popular Carbohydrate Rotation Revamped article.

Today he discusses what “superpower” is most beneficial for every trainer to be successful.12

Enjoy!

Like any other guy I’m a bit of a comic buff. I don’t know if its just the whole concept of superheroes or my addiction to trying to be superhuman. But since I was a kid Ive always been fascinated by superheres

I would put a plastic grocery bag on my back like a backpack and jump off the roof in attempts to fly or at least float down.

I learned about physics and gravity that day, so I had to look for another method. Towels tied to your neck to make a cape didn’t cut it either.

Bear with me, I’m getting close to my point.

Out of all the superheroes Deadpool is my favorite. Followed by Superman.

I know I’m gonna get a lot of heat with this but I’m not much of a Batman fan. Mostly because one of my BFF’s secretly thinks hes Batman. Batdad is pretty cool though.

 

Superman is one of my favorites not because of his superhuman capabilities but because of what he represents. which is his true super power. The invincibility and flying is cool, but it’s not his best super power.

The cool thing about this super power is that as a trainer, we have that super power too…………….

Ok let me rephrase that.

Great trainers have this super power.

If you saw the movie Superman with a jacked Henry Canvil, you’d see what the S on his chest really means. In krypton it means hope. That’s Superman’s greatest super power.

His ability to give people hope.

As a GREAT trainer, this too is your greatest super power. The ability to give people hope. The ability to give them hope and provide them with a solution. You see, what seperates a good trainer and a great trainer is just that.

Hope.

That’s cool that you can name every piece of the human anatomy. That’s cool that you know the best and most effective strength training or fat loss methods. But none of that will do you “Justice” (see what I did there?) like the ability to give your client hope.

If you’ve ever really sat down with a client and heard them out completely (which you should), you’d hear their pain and their struggle with whatever problem they bring forward to you.

It might be health reasons or performance. I know pain is subjective, but pain is still pain. And nothing alleviates pain like hope and action. Hope knowing that you are being provided with a proven path and are being guided by a “superhero”.

Followed by a plan of action to get to that superhuman version of you.

If men are from mars and women are from venus, then great trainers are from Krypton and CrossFit trainers are from Uranus.

I JOKE! I JOKE!

There are some great CrossFit coaches out there. I just like busting your chops 😉

If this article teaches you anything it’d be to hone your super power.

Trust me, you’ll see some amazing things happen when a client is ignited with hope and with your guidance they will become their own version of superhuman.

“Ignite the Fire”, so to speak.

 

So now that you know that you’re from Krypton and possess a superpower that can benefit all mankind…………

……………….What will you do with it?

About the Author

Jonathan Acosta is the founder of Underground Performance Center and head trainer at Get Sexy San Antonio and is a certified personal trainer though both ISSA and the NCEP, as well as Precision Nutrition Level I certified.

He likes lifting heavy things, reading books with big words in them, his steaks rare, funny stuff, writing stuff, hanging out with friends, and laughing.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 11/13/15

I’m en route to LA as this goes live, via Virgin America Airlines.

Look at me all fancy pants.

It’s like a spaceship. Except not in space.

Anyways, I have nothing of importance to say so lets get right to this week’s list shall we?

Shifting In and Out of Patterns: A Discussion on Extension, Neutrality, and Performance – Dr. Pat Davidson

Pat is a savage (and author of one of the best training manuals in recent memory, MASS. The title alone should tell you all you need to know).

I really appreciated this article as it speaks to some of the reasons why PRI – breathing patterns – is so valuable in a strength & conditioning setting.

5 Thoughts On Off-Season Baseball Training – Mike Robertson

My name is Tony Gentilcore, I’m known for training baseball players, and I approve this message. Mike hit a home run with this article. He threw it right down the pipe. You could say this article is “a can of corn” in terms of how applicable and easy the information is.

Too many baseball puns? My bad.

Suffice it to say his break down of the importance of the serratus anterior is worth the read alone.

2x Bodyweight Deadlift: Unreasonable Standard or Realistic Goal – Artemis Scantalides

Artemis asked a bunch of strength coaches their opinion on the 2x bodyweight deadlift marker. Is there merit to the goal? Or is it a bunch of nonsense?

s3 Method: A Programming Framework For Improving Speed, Size, and Strength

TODAY (11/13) is your last chance to purchase Nick Tumminello’s latest resource at a heavily discounted price. I love Nick’s work and he’s someone I always learn something from.

This is a very thorough resource covering THREE modules that will not only give you a deep look into Nick’s approach to program design, but give you tons of tools to make you more rounded fitness professional.