CategoriesUncategorized

Seeking a Strong MOFo

We need your help.

Copyright: mearicon / 123RF Stock Photo

 

Strong MOFo (That’s You)…Apply Here

Strong Man Over Forty

Who’s “we?

For the past year myself and Bryan Krahn (you know, the meathead writer guy with the bulldogs and the second best hair in the fitness industry1 have been meshing together ideas to curate what we believe to be the “ultimate” training program to finally service what we consider to be the most neglected demographic out there:

Basically guys like us.

Men (and women) over 40…who are experienced lifters, yet are now a bit beat up. (The days of chasing PR’s are now taken with a big grain of salt and a fat dose of ibuprofen).

NOTE: I know full well we’ll be getting a bunch of men and women writing something to the effect of “Hey Tony & Bryan, I’m 38 can I still participate?” To which I say, “Hell no. See you in two years punk.”

Just kidding. Of course you can!

Really, our goal is to target men/women who are 35+ years old. It’s just there was no witty acronym that coincided with the number 35.

YOU are a man (or woman) who still cares about getting or being strong, however you also have other goals:

  • You wanna have good symmetry (big arms, pecs, maybe a badonkadonk), bring up lagging body parts, and/or otherwise look good naked.
  • You wanna move well and not roll out of bed feeling like a broken down tin man.
  • You wanna gain back or maintain some semblance of athleticism. Not Bo Jackson Tecmo Bowl levels of athleticism, but it would be nice to be able to sprint 30 yards without pulling a hamstring.

  • More importantly, you want training to be both productive and fun.

But above all, you’re really busy…not just with work, but with family (or maybe you’re not busy, in which case I hate you), and you want to see the fruits of your labor.

FYI: Both Bryan and I are newly minted dads as of 2017, so we know how easy it is for training to take a back seat when “life” gets in the way.

However, we didn’t let life (or age) prevent us from still making progress and gains in the gym.

Here’s me hitting my first 600 lb deadlift a few weeks ago a month away from turning 41:

Here’s Bryan looking diesel as shit (and that hair!) at 44:

Sleeveless September.

A post shared by Bryan Krahn (@bryankrahn) on

Many training schedules nowadays aren’t realistic and are hard to stay committed to due to time requirements. We recognize that for many Strong MOFo’s training needs to be efficient….45 minutes to an hour, max.

Get in, get out, get jacked.

If you haven’t figured it out yet, Bryan and I think we have a solution, and we’re ready to transition to the next stage and elicit some help.

And that’s where you come in.

Beta Testing Strong MOFo

We would never send a client a training program unless we first used it ourselves to work out the kinks.

Similarly, we’d never even consider putting together a product of this nature out for sale unless we had dozens of real-life beta testers following it to the letter and offering their feedback (and especially their criticisms):

  • What did they like? Dislike?
  • What phases worked best for them?
  • Which felt too long? Too short?
  • Which days made them feel invigorated, excited to train, or otherwise prefer to jump into a live volcano?

All of this feedback is gold and can help turn a decent program/product into a high-selling industry changer.

One that will help people get stronger, move better, feel less shitty, and more confident.

Which is why we’re making this baller offer:

We’re looking for highly committed, experienced lifters to follow our Strong MOFo program for four months.

The Deets

The program will be hosted by Tony’s CORE Online app, which in an online service he provides via his website. This offers a few benefits:

  • This will allow you to follow the program on your phone (but relax, you’ll also have the option to print it out too, you geezer).
  • You’ll have immediate access to video tutorials and explanations of all exercises.
  • You’ll also have access to a community forum to converse with other beta testers as well as to ask questions to Bryan and Tony.
  • Selfishly, it’s more convenient for us to go this route rather than deal with a plethora of Excel spreadsheets and emails. This way, there’s a “home-base” for everything.

Cost: We’re offering this beta program at a price of $249. This will cover four months of programming (and is less than what Bryan and I charge for one month of distance coaching).

Start Date: The start date is Monday, December 18th. We’re announcing this now for a few reasons:

  1. This will allow for enough time to wrap up any current program you’re plugging through.
  2. Thanksgiving is right around the corner and we know that entire week is usually a wash for most people.
  3. You have ample time to get acquainted with the software/system.
  4. Because we said so.
  5. End Date = four months later.

Requirements

  • You have to be a minimum of 35 years old.
  • You have to have experience lifting weights. If you’re unable to deadlift, then, um, this may not be the program for you.
  • You have to have access to a well-equipped commercial or home gym. The last thing we want to be doing is tweaking someone’s program who only has access to dumbbells up to 40 lbs, a treadmill, and a rubber ducky.
  • You have to be relatively injury-free. Aches and pains are one thing. A frozen shoulder or six-months post back surgery is another

We’re so excited for this and can’t wait to have you on board.

—> Sign Up For Strong MOFo <—

Categoriescoaching Exercise Technique

Plan On Lifting or Squatting Something Heavy? Check Your Neck

Today’s guest post comes courtesy of frequent contributor, Dr. Nicholas Licameli. He covers a topic that’s sometimes controversial:

Neck position when lifting heavy things.

Some people play close attention to it (as they should), while others play it off as “no big deal” and point towards really strong people who seemingly have never had any issues with their neck(s).

“See! They do it.”

Yeah, well, you’re not them. And most other people aren’t either.2

Copyright: olegdudko / 123RF Stock Photo

Plan On Lifting or Squatting Something Heavy? Check Your Neck

One of the most common issues I see in the deadlift and squat (and plank, push-up, bent over row, etc.) even in experienced lifters, is forgetting to “set” the head and neck.

  • Feet gripping floor with 3 points of contact? Check.
  • Pelvic floor engaged? Check. Transverse abdominis braced? Check. Diaphragm engaged? Check.
  • Shoulders and scapulae tucked down and back, squeezing the armpits? Check.
  • Neck straight and chin tucked?…

The hip hinge is the foundation to all movements that involve bending over or squatting. A proper hip hinge starts at the hips (naturally) with your spine in a neutral position.

But “spine in neutral position” does not just refer to the lower back. It includes the often-neglected cervical spine, too.

Too often I see the head and neck extended in an otherwise perfect hip hinge (see image below). I lie awake at night wondering why we lose so many good men out there (playing for the Yankees?3) to poor mechanics and why this mistake is so common…here’s what I came up with.

The extended position of the cervical spine can be very dangerous.

It is akin to having a hard arch in the lower back (the facet joints and neural tissues become compressed) except that the joints, muscles, nerves, and other structures of the neck are smaller and more delicate.

Add the maximal contraction of pretty much every muscle, as seen when performing a deadlift or squat, and it is clear to see why this can be dangerous.

So why do so many of us assume this faulty position?

Part of the reason is because our heads always want to be looking upright. Our brains subconsciously want to position our heads so that we are looking at the horizon.

We all know that the end goal is to stand up straight. We feel as if “looking where we’re going,” will help us get there. In order to maintain proper cervical positioning, we have to fight our subconscious, which is never easy.

[Another reason could be that we want to catch ourselves in that perfect lighting for that perfect selfie…]

But I think a big reason why extending the head and neck is so common is because it creates a shortened lever arm, which improves the biomechanical efficiency of the lift.

Let me explain.

When you bend forward in a proper hip hinge, the hip becomes a fulcrum. As a result, a lever is formed from the hip to the top of the head. The longer the lever arm, the harder the load is to move.

Think of the difference between picking up a dumbbell out to the side of your body (as in a lateral raise) versus tucked into your side (as in a shrug).

When lifting out to the side, the shoulder joint is the fulcrum, the lever arm is the arm, and the load is in the hand at the end of the lever.

Lifting with your arm straight out to the side produces a longer lever arm than lifting close to the body, which makes the load more difficult to lift. This is the same reason why many coaches cue lifters to keep the load as close to your shins as possible during a deadlift. The further the load is from the fulcrum (your hip), the harder it is to lift.

What does it all mean Basil?4

It means that extending the head and neck during a deadlift may be the body’s subconscious attempt to improve the biomechanical efficiency of the lift. It essentially shortens the lever arm by about a “head’s length.” (see images below).

             Shortened lever arm by about a “head’s length

To ensure proper positioning, tuck the chin and align the neck with the rest of your spine before lifting the load (see image below).

So next time you deadlift, yes, make sure your hip hinge is on point (and you get that perfect lighting for that selfie), but don’t forget about your vitally important and often neglected head and neck.

Resist the urge to look up!

Your discs, joints, muscles, and nerves will thank you.

Video Explanation

 

About the Author

Every single thing he does, Nick believes in giving himself to others in an attempt to make the world a happier, healthier, and more loving place. He wants to give people the power to change their lives. Bodybuilding and physical therapy serve as ways to carry out that cause. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people in truly unique ways. Love. Passion. Respect. Humility.   Never an expert. Always a student. Love your journey.

Youtube:

Instagram:

Facebook: 

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 11/3/17

The baby fell asleep at his normal time last night and Lisa wasn’t going to be home for two hours.

What to do? What to do?

Stranger Things season 2 ya’ll.

I watched two episodes and am trying really hard not to put my laptop down and watch two more at this moment.

Must……keep…….typing.

Lets get to this week’s stuff to read.

Copyright: wamsler / 123RF Stock Photo

But First

1) Mid-Atlantic Regional NSCA Conference – Philadelphia

I’m excited to be presenting alongside some other prominent coaches at this year’s Mid-Atlantic NSCA Conference in Philadelphia, PA this coming December.

Hope to see you there.

2) 6 Mistakes You Make When Deadlifting That Are Screwing Up Your Back

Men’s Health reached out and asked if I’d be willing to chime in on this one?

  • Does a bear shit in the woods?
  • Does Han love Leia?

Of course I’ll chime in.

3) Online Trainer Academy – Early Bird Ends

Building a successful online training business can be daunting. There’s a lot of noise out there and it can be hard to separate yourself from the masses.

My good friend, Jon Goodman, has produced the most complete and thorough resource on the topic. If you’re looking for help on the what’s and why’s and how’s on the particulars of building a online business, one with integrity and that will help give you some financial freedom, look no further.

This course is only offered twice per year and the early bird opt in (which saves you $200) ends tonight. What’s more, since they’re always adding and updating information, next year the course will be $500 more expensive. So this is your last chance to save a boat load of cash.

Improving Shoulder Motion: Lat Inhibition – Dr. Quinn Henoch

My new man-crush is Quinn Henoch.

LOVE his work.

Awareness Is Great, Action Is Better: Here’s How To Just Do the Damn Thing – Jill Coleman

When I made the decision to leave Cressey Sports Performance a few years ago it scared the shit out of me. I used that fear to help motivate me not to fail.

It worked. I think.

In this article Jill does a much better job of articulating how to handle tough situations.

Unorthodox Core Strengthening Exercises – Andrew Millett

1. That’s a piss-poor looking plank. 2. There are no plank variations in this article.  I just chose this picture because it was free….;o)

Social Media Shenanigans

Twitter

Instagram

It was either this or a ridiculously cute Ewok.

A post shared by Tony Gentilcore (@tonygentilcore) on