March 2019 – Page 2 – Tony Gentilcore

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/7/19

A day earlier than usual.

I’m on vacation.

Deal with it…¹

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th (<– EARLY BIRD rate ending soon).

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Melbourne, Australia: July 20-21st

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to really add value with your assessment process.
How to squat and deadlift like a boss.

Find out more details HERE.

2. Coaching Competency Workshop – Raleigh, NC

I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina in a few weeks to put on my popular Coaching Competency Workshop.

This is a great opportunity for other fitness professionals to gain better insight into my assessment and program design process.

And cat memes.

Can’t forget the cat memes.

Full details (date, location, itinerary, how to register) can be found HERE.

3. Strategic Strength Workshop – Boston, MA

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side. Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who I think is one of the best and brightest coaches I know.

For more information and to register you can go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

My wife hitting a bench PR of 170 lbs today. Haters may cry afoul about the butt coming off the bench to which I say…puh.

She’s not at a meet; and we’re on vacation…😉 pic.twitter.com/HnDPC5I7V0

— Tony Gentilcore (@tonygentilcore1) March 5, 2019

Instagram

View this post on Instagram

I couldn’t let @lilew13 have all the PR fun while away on vacation. . I hit a front squat PR of 310 this morning. . I typically train between 10-2 pm most days, so the fact I hit this at 7:30 AM basically makes me Jason Bourne.

A post shared by Tony Gentilcore (@tonygentilcore) on Mar 6, 2019 at 6:56am PST

Strength Chat Podcast w/ Steven Cuthbert

I had the pleasure of being invited onto the Strength Chat podcast which, as you may have guessed, isn’t about our favorite soup recipes.

In this episode I speak more on how I go about training “gen pop” clients and my approach to that demographic.

You can listen and download HERE.

Or, if you prefer to watch my ugly mug you can do so below.

Top 10 Deadlifting Mistakes and How to Fix Them – Dave Tate

This is a CLASSIC T-Nation article written by Dave Tate that they recently re-published. I re-read it myself – I remember reading it for the first time back in 2002 – and felt it prudent to pass it along to my readership in case anyone has missed it.

Shame on you….;o)

Training vs. Working Out – Dean Somerset

via GIPHY

Nothing but a slow clap for this one.

March 7, 2019 Tony

Program Design

Complete Squat Warm Up

Last week I shared an article from strength & conditioning coach, Matthew Ibrahim, appropriately titled Complete Bench Press Warm Up.

You can check it out HERE.

Today Matthew is back covering the squat.

Copyright: ozimician / 123RF Stock Photo

Complete Squat Warm-Up

One of the top priorities to focus on when warming up prior to performing your squat in training is to spend time in the ACTUAL squat position itself.

Most people miss the boat here.

Why?

Well, it’s important to actually groove the pattern with repetition in the warm-up that you plan to load in your training.

Crazy talk, I know.

A handful of other components to address in your warm-up when preparing to squat will be to work on trunk stability, hip mobility, groin flexibility, ankle mobility and upper back (thoracic) extension.

The cool thing about this is that you can work on ALL of those things in the ACTUAL squat position itself in your warm-up, too!

All 8 exercises below provide your body with the opportunity.

1) All Fours Rockback – x10

2) Catcher Rockback w/ Toe Turn – x8 each side

3) Alternating Spiderman – x5 each side

4) Windowpane Squat – x8

5) Squat-to-Stand – x5

6) Alternating Cossack Squat – x8 each side

7) KB Horns-Grip Prying Squat – x30 seconds

8) KB Horns-Grip Squat w/ Press – x8

About the Author

Matthew Ibrahim is the Co-Owner & Lead Performance Coach of TD Athletes Edge in Salem, MA.

He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters and Stanford University, in addition to guest speaking internationally in Milan, Italy.

His work has been featured in Men’s Fitness, STACK Media and The PTDC. Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program. He is a big fan of interacting on Instagram and regularly posts about training, performance and recovery.

Follow along HERE

March 6, 2019 Tony

podcast

The Barbell Life Podcast

I had the opportunity to hop onto The Barbell Life Podcast with my man Travis Mash recently.

Travis is an amazing coach – he recently posted a video of one of his 15-year old athletes smoking a 450 lb front squat (no big deal) – and I was honored to be invited onto his show to talk some shop.

Amongst other things we chatted about:

Having Eric Cressey as a roommate (and what he learned)
Why growing a business is sometimes the worst thing
How he’s working now based on his plan for the future
Why he started a gym even though he said he never wanted to
How a good workout should make you feel like Mario
and more…

Go HERE to give it a listen.

March 4, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/1/19

Lisa, Julian, and myself are heading down to Florida this weekend for a little vacation.

See ya!

PS: Don’t worry: I’ll have a scattering of blog posts and guest posts all next week lined up. I don’t want you to miss me too much.

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th (<– EARLY BIRD rate ending soon).

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Singapore, Republic of Singapore: July 20-21st

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.

Find out more details HERE.

NOTE: For the Singapore event you’ll need to use THIS link.

2. Coaching Competency Workshop – Raleigh, NC

I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.

This is a great opportunity for other fitness professionals to gain better insight into my assessment and program design process.

And cat memes.

Can’t forget the cat memes.

Full details (date, location, itinerary, how to register) can be found HERE.

3. Strategic Strength Workshop – Boston, MA

This will be a unique opportunity for people to learn from myself, but especially Luke, who I think is one of the best and brightest coaches I know.

For more information and to register you can go HERE.