cherezoff@123rf.comCategoriescoaching Program Design

The Lost Art of Simple

 

What’s our obsession with making things hard or complex?

The Lost Art of Simple

I remember when I was a kid all I needed to entertain myself was my bike. I’d ride around pretending I was Knight Rider talking to my bike as if it were KITT.1

“Turbo boost KITT.”

And then I’d pedal faster.

“Oh snap, we’re under heavy fire and need to perform counter measures.”

And then I’d swerve back and forth between trees avoiding every heat seeking missile sent in my direction.

“KITT, eject, eject.”

This is when I’d point my bike in the direction of some sweet jump I’d have constructed, and, well, this would happen:

 

Nowadays you ask a kid to go outside and play and they’re looking at you as if you have three heads and wondering how that’s even possible without an iPhone in hand. It’s almost as if there has to be some form of technology or gadgetry involved.

A frisbee? No way.

A wiffle ball and bat? Pfffft, whatever.

A tree? Hahahahahaha.

The simple days of simple games are long gone. I mean, I know they exist, and I know there are kids out there still playing hide-n-seek, kickball, and pick-up basketball.

But it’s few and far between. Pokemon Go, seemingly, has replaced the playground.

I can’t help but notice the same parallel in the fitness industry. People (on both sides of the fence: fitness pros and non-fitness pros alike) seem to be under the impression that fancy or complex is somehow better than simple. And maybe even more tragic: many believe that better results are always a result of adopting complex methodologies over the simple ones.

Sometimes this is true. Oftentimes it’s BS.

I’ve had my fair share of other coaches coming in to shadow and observe for a few hours at a time. It’s always an honor and I am more than willing to accommodate. Sure they could spend their time reading Mike Boyle or watching any litany of fitness people on Instagram, but no, some choose to come in on a Saturday to watch people deadlift and listen 90’s hip hop.

One theme I am becoming more cognizant of is how surprised some coaches are about how “simple” my programming is.

There’s very little glitz and glam or shiny bright objects to pivot from the fact that all I really want is for my clients/athletes to become unapologetically brilliant at the basics.

People squat, people hip hinge, and people perform these things called rows, push-ups, and Farmer carries.

You may have heard of them.

Antiques to some, I know.

Furthermore, is my assessment process.

The idea of simple starts there. Unless someone is coming in with a lengthy injury history or is training for something super specific like, say, I don’t know, the Mime Bombsniffing Olympics, what advantage is there in making the assessment more complicated than it has to be?

Taking a more global approach is a fantastic starting point for most people. There’s no need to put them under a microscope. If anything, for most people most of the time, their “assessment” is nothing more than an opportunity to weed out “red flags” by taking a quick peek at hip IR/ER, hip flexion/extension, and other things like overhead shoulder mobility.

In a sense I’m trying to see what their passive ROM is, are there any limitations, and if so, 1) does it match their active ROM and 2) are there any test/re-test strategies I can implement to see an improvement?

To a larger degree (and stealing a quote from my friend, Luke Worthington):

“Can you do the thing that you want to do? Yes. Good. No. Let’s fix that.”

Here’s the Thing: 80% of my assessments are done on the gym floor. There’s only so much poking and prodding I can do on table before A) shit starts getting weird and B) the client starts feeling like a patient.

In reality the assessment should be a watered down training session.

  • I want to see them squat.
  • I want to see them hip hinge.
  • I want to see them get up off the floor.
  • I want to see them Sparta kick the wall.

I can glean way more information watching people move. And too, they get a taste of what a typical training session will be like with me.

It’s a very simple procedure that, when some coaches observe, comes across as super-duper minimal, and it throws them off, as if to say, “Really? That’s it?”

Yep, that’s it.

People want to train.

They could give two flying shits about their big toe dorsiflexion. Trust me.

Funny Side Story: I was once given a “bad” review at a conference I spoke at because in my topic, “Shoulder Assessment,” I didn’t demonstrate anything “new and innovative.” To which I was like, “Well, since when does shoulder assessment need to be new and innovative?” Why not take the mindset of doing the “boring” screens well?

Note to Self: Bring a flame thrower to next speaking engagement. That will add some innovation.

Going Back to Programming.

This is another component where I feel simplicity has its benefits.

The never-ending game of  oneupmanship on social media many fitness pros play is exhausting. This is a conversation for another day, but the LOOK-AT-ME, performative vibe many take is absurd. I watch some of the videos people put up and all I want to do is say “Riiiiiigggghhhhttt.”

I also want to throw an ax into my face, but that’s besides the point.

Comparatively speaking my Instagram feed is probably batshit boring to some people.

I can hear the cacophony of “BFD” comments now. “Wow, cool Tony. You have your clients squat. What’s next: A set of chin-ups?

No, wait, Pallof Presses!?!?!”

Actually, yeah. Probably.

Call me crazy, but I’d rather educate and provide a rationale for putting up certain videos/pictures (cute cat pictures aside) than worry about whether or not I’m earning some fleeting social media credibility.

What’s more, you wanna talk about boring and vanilla? Grab two back-to-back programs of any client of mine and it’s a safe bet you’ll see more of a linear periodization approach, which is about as vanilla as things gets. Take my client Sara for example (the woman in the video above).

On the days she trains with me at CORE we tend to focus more on the coaching-intensive exercises like squats and deadlifts. We’ll first hit one of the two hard (generally, lower reps/mid to higher intensity loads) and follow suit with “everything else.”

Here’s how we approached her squats and deadlifts the past two months.

October

Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4) 
      
 WeekSetsReps Load
 152 85%
 2Hit 135×1then3×5115 lbs
 33×1 @90%then3×5 75%
 4Hit 140×1then3×5120 lbs

November

Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4)
      
 WeekSetsReps Load
 145 75%
 2135 x (2×1)then3×3 @125 lbs
 355 75%
 4145×1then3×2 @130 lbs

If you pay particular attention to her squat progression, it’s more or less me ensuring she was doing more work each week.

Nothing magical or advanced at all.

And it worked.

She smoked a PR of 145 lbs this past Monday. While listening to Lil Kim. Because that’s how we roll.

Program design doesn’t have to be complex.

All it really comes down to is ensuring you’re coaching your clients well (<– a lost art in of itself) utilizing stances and grips and bar placements that suit their goals and anatomy…

…and that they’re placing a premium on doing more work over the course of several weeks/months.

Simple and Boring. It Works

I’m willing to bet your clients will prefer a simpler approach (if not thrive on it) once you give it a fair shot.

  • People tend to not need as much novelty as they think. Muscle confusion is a stupid concept. People need consistency in order to master movement.
  • You don’t always need to increase load. People need to earn the right to increase weight on the bar. Staying within a certain range for several weeks and accumulating volume is often a undervalued way to progress.
  • Try not to make assessment to much of a thing. Granted, if someone has a lengthly injury history you may need to go down some sort of rabbit hole to figure out what exacerbates their symptoms. And then attempt to address it. But more often than not people will appreciate you not putting them under a microscope. If you treat the assessment as more of a training session and not some sick game to point out every miniscule dysfunction and how much of a walking fail someone is, they’ll be less likely to think you’re a douche.
matabum@123rf.comCategoriesMotivational

The (Other) Most Important Three Words in Strength and Conditioning

A few weeks I stole a blog idea from Dean Somerset and highlighted my list of 8 Non-Fitness Books Every Fitness Professional Should Read.

In the same vein (I.e., I’m “stealing” another idea), my good friend and former business partner, Eric Cressey,  wrote a fantastic post titled The Most Important Three Words in Strength and Conditioning that I felt hit the nail on the head, and also served as a bit of inspiration for me. While I’d encourage everyone reading now to click on the link above, I won’t leave everyone in the dark.

What were the three words he alluded to?

“I was wrong.”

It takes a bit of courage and moxy for someone to be so transparent and admit when he or she is wrong. And for whatever reason, compared to other professions, the strength and conditioning community has a really, really, really hard time admitting when it’s wrong.

I shouldn’t toss the whole industry under the bus. That’s unfair and shortsighted. But I’d be remiss not to say there are a fair number of people within the industry who are stubborn and refuse to admit when they’re wrong.

I mean all you have to do is spend ten minutes on social media and you’ll come across any number of petty arguments and dick measuring contests as to who’s right. The steady state cardio crowd argues with the HIIT crowd. The total calories are the only thing that counts crowd argues with the IIFYM (If It Fits Your Macros) crowd. The strength coaches argue with the yoga instructors. The powerlifters argue with the bodybuilders. And everyone argues with the Vegans.

And NO ONE admits when they’re wrong. Ever.

It’s like the ultimate starring contest…..

Which is why I felt Eric’s post was so refreshing and something that NEEDED to be said. It’s actually okay to admit when you’re wrong.  The Mayan Apocalypse isn’t going to start.

All the cool kids are doing it.

And I’d even go so far as to say that admitting when you’re wrong is mandatory for personal growth and development.2

Unless your name is Gandalf or Dan John you can’t expect to be right 100% of the time. Admitting when you’re wrong takes balls (and ovaries!), and I feel most people respect those who are confident enough to accept that they’re not infallible more so than those who pretend to be know it alls.

Which brings me to the other three words.

I remember my first trip to London for a workshop I was teaching, I had a few days to walk around and take in the sights and sounds.

I LOOOOOOOVED London. It was my first trip to Europe, and being a nerdy history buff I was excited to see many of the historical landmarks and architecture that you just don’t come across here in the states. You know, like a 10-11th century castle (The Tower of London) right smack dab in the middle of a city:

Moreover it was bit of a culture shock to have people smile at you and say “good morning.” Likewise, it was equally “shocking” to get used to some of the British slang.

Me: “Can you point me in the direction of Trafalgar Square?”

Brit: “You’d be bloody barmy to go there this time of day. If you fancy it and you’re full of beans, I’d suggest the South Bank. Cheerio. Spot of tea. Winston Churchhill.”

Me: “Uhhhhh, I don’t know?”

Facetiousness aside, this was an easy example of a time where I wasn’t scared to say the words, I don’t know.

Or take a few years ago when Lisa and I were down in Florida and we met with our wedding planner.

Lisa: “Babe, which DJ did you like better?”

Me: “I don’t know.”

Lisa: “Babe, do you want a photo booth during the reception?”

Me: “I don’t know.”

Lisa: “Babe, which table cover do you like best?”

Me: “I don’t know.”

Lisa: “Babe, I swear to god I’m going to punch you in the mouth if you say “I don’t know” one more time.”

Me: “I don’t kn…..wait, huh? OWWWWWWWWWWWWW.”

The point is, there are plenty of incidences in everyday life where we don’t tip-toe around the phrase I don’t know.

Yet in the strength and conditioning world those three words are almost considered taboo. It’s as if admitting you don’t know the answer to something is cause for handing in your man-card.

And that’s unfortunate.

I’d like to think I know the answer to most gym-related things I’m asked…but even on the off-chance I’m flummoxed, I’m not afraid to say it……..

I don’t know

If anything I think the person asking respects the admission MORE than if I tried to pawn off some BS diatribe.

What’s more, I come across as a jerk if, down the road, the person finds out the actual answer and realizes I just made something up on the fly. How am I supposed to build trust – and more importantly, integrity – as a fitness professional if I’m pretending to know the answers?

Listen: It’s impossible to be an “expert” in everything. Ask me how to deadlift, and I’m your man. Ask me to explain the Kreb’s Cycle and you’ll get nothing but crickets chirping.

That said, I do feel it’s in every fitness professional’s best interests to own a niche or topic. Cressey Sports Performance owns baseball training. Mark Fisher Fitness owns Broadway. Molly Galbraith, Nia Shanks, and Joy Victoria own female training. John Romaniello owns fat-loss (and dick jokes). Jon Goodman owns personal trainer development. And I could go on and on with examples.

This isn’t to say that none of the above don’t have experience outside their niche – they absolutely do!

But I guarantee they’re not afraid to say “I don’t know” and are willing to 1) own it, 2) say something along the lines of “give me some time and I’ll find the answer for you,” and/or 3) point people in the direction of someone within their network who DOES have the answer.

Rule of Thumb: don’t pretend to be something you’re not. Accepting your limitations as a fitness professional – and saying I don’t know – is just as valuable as being able to regurgitate all the insertions and origins of every muscle…..in Elvish.

Both are impressive. But it’s the former that separates many of the good trainers and coaches from the great ones.

pitinan@123rf.comCategoriesbusiness coaching Motivational

A Lesson to Fitness Pros: You’re Always Being Watched

NOTE: I was perusing some of my old blog posts recently and came across this one. I re-read it and remember how embarrassed I felt when what I describe in the post below actually happened.  I felt it resharing it would be a nice reminder to all fitness professionals to remember…you’re always being watched. Act accordingly.

I felt like an asshole yesterday. And when I say “I felt like an asshole,” I don’t mean in the rhetorical “haha, I did something goofy and feel like an asshole” sense. I straight-up felt like a heaping pile of asshole.

HINT: I was an asshole.

To get right to the point: I let a client down. And it was 100% on me.

I hope this will be a lesson to every fitness professional reading that you’re always being watched and that you’re always making decisions – whether directly or indirectly – that will affect your business and people’s perception of you.

However, before I dive into my assholiness from yesterday, I hope you won’t mind if I take a second to butter myself up and break down a scenario where I was less of an asshole.

I think it goes without saying most personal trainers and coaches – at one point or another, have experience working in a commercial gym.

Admittedly, it can (not always) suck. One of the biggest drags is many trainers are left fending for themselves in terms of harvesting their own clients.

This can be a daunting task for those new in the field, are a little more introverted, and otherwise inexperienced.

Whenever I’m contacted by someone asking me advice on this topic, my immediate response is:

“Act as if you’re always being observed or judged.”

A great example would be how you approach floor hours.

Most (new) trainers at most clubs are required/obligated to accumulate “x” number of floor hours per week. It’s more or less the fitness industry’s version of hazing or probation/purgatory, where you walk around the club feeling like a tool picking up after everyone else’s mess.

If I had to liken it to anything, it would fall somewhere between preparing your taxes and jumping into a shark’s mouth as far as things I’d rather be doing.

Anyways, when I had to do it I used it as an opportunity to get in front of as many people’s eyes as possible. I’d say hello, make eye contact, and occasionally offer some advice on technique, unique core exercises, or maybe strike up conversation on favorite GI Joe characters.

You know, cause I was cool.

All told I used my floor hours as an opportunity to provide a service and to reel people in as clients.

And speaking of clients, when I was with one, I’d always, ALWAYS make sure to give them my undivided attention. I’d be on-time, had my programs ready to go, and always prided myself on being more proactive, giving cues and feedback at all times. You know, coaching.

As a result, on many occasions, I’d be approached by other people asking if I had openings because they had been watching and observing me throughout the weeks or months prior.

Little did I know – at the time – that I was constantly be observed and judged.

It resonated with me then and it’s something, still, that’s important to me now. It never gets old when, after working with me for a handful of sessions, a new client mentions how much they appreciate my approach compared to past experiences they’ve had with other trainers and coaches.

They’re being coached rather than babysat for.

I don’t say this to be vainglorious, but interpret it as you will.

But Back to That Me Being an Asshole Part

All of this to say: we all fuck up from time to time. Or, maybe a bit more of a germane way to put it: have a slight lapse in judgement.

Most days I show up 10-15 minutes prior to clients showing up at CORE.

I had two clients scheduled to show up yesterday at 4 PM. 3:30 hit and I was still home prepping the day’s blog post and catching up on emails.

3:40 hit and, while I knew I was pushing my luck (my gym is only a mile from my apartment, but still a 10-15 minute commute that time of day), I had to post the article up on Instagram.

Priorities, right?

“Okay,” I thought to myself, “I’m probably going to be a teeny-tiny bit late. I’ll shoot my clients a quick email to let them know I’m on my way and that I’ll be a few minutes off.”

No biggie.

Feeling justified, I rushed out the door and headed to CORE.

I arrived at 4:03. Both clients waiting outside the side of the building trying to avoid the first oppressively hot day.

Joe, an accomplished businessman here in Boston (12,000 employees answer to him) who just started with me three weeks ago and has been an exemplary client – shows up on time every session ready to work his ass off – was the first to greet me.

“Hey man, it’s past 4 o’clock.”

“Yeah,” I said, “sorry I’m a little late.”

“Stop posting on Instagram and lets get to work.”

He saw my post. He called my BS.

What an asshole I was.

Joe wasn’t malicious or anything, or even that mad. I think. He didn’t even make me being late a thing. He said what he said, and we did, we got right to work. However, his matter of fact way of calling me out on my momentary hiccup really punched me in the gut.

And, honestly, it served as a nice wake-up call.

I’m better than that.

You’re better than that too.

Let this be a lesson: You’re always being watched.

Always.

Categoriespersonal training Program Design Strength Training

Maybe Your Shoulder Hurts Because Your Technique Sucks

Full Disclosure: I am not a fantastic presser. I’m not going to sit here and attempt to regal you with stories from high-school where I used to drive a Camaro, hookup with the Prom Queen, and bench 405 for reps (you know, before that nasty football injury in the State Championship ruined everything).

Nope, this is not that kind of story. I recognize the bench press often serves as a litmus test for general level of badassery, but I’ve always considered myself an average presser (personal best of 315 lbs at a bodyweight of sexy).

Or, in Dave Tate’s words “I suck.”

Not gonna argue with Dave…;o)

I know how to coach it, and have worked with many people in my years as coach to help them improve and increase their bench press. More commonly, though, is helping people work around a nagging shoulder injury that prevents them from “attacking” the lift in the first place.

NEWSFLASH: Many people complain that the bench press bothers their shoulder.

And while the first inclination is to nix the bench press altogether and jump into corrective exercise mode and start having people blow into balloons or perform any number of thoracic mobility or scapular stability drills to get at the (possible) root of the problem, I feel we sometimes need to pump the brakes.

I mean, I agree that for many people their upper back mobility is atrocious and that it’s likely a very good use of their time to address it. And yes, some people may have gunky tissue quality or less than exemplary scapular stability or kinematics which likely is playing a significant role in their ouchie shoulder.

A thorough assessment or appointment with a manual therapist can hopefully help.

But maybe, just maybe, the reason why someone’s shoulder(s) hurt during bench pressing is because their technique makes my eyes bleed?

*shrugs*

Maybe all they need is a little more coaching. As I always say:

“Correct movement can be corrective.”

This is why, when someone’s shoulder hurts during the bench press, my first “tier” to attack is technique. The fitness industry has become too corrective at the expense of coaching our athletes/clients. Taking the 5-10 minutes to address someone’s set-up can make a huge difference in how the movement feels.

  • Are they driving their upper traps into the bench?
  • Are they getting their scapulae retracted and depressed?
  • Do they press the bar up and out of the j-hooks, or do they “guide” the bar out?
  • Do they “let the bar settle” before they lower it?
  • Do they “meet the bar with their chest? Or do they allow their shoulders to roll forward?

All of these can be easy-to-fix snafus that may eliminate any shoulder discomfort during the bench press.

Bench Press Set-Up

What happens if you address technique, it’s sound, and the bench press still hurts? You can still implement other pressing variations that can work in the interim while you address the root cause(s).

Decline Bench Press

Think about what’s not happening during a decline bench press as opposed to a flat or incline bench variation?

In a decline there’s less shoulder flexion involved which helps keep many trainees out of the “danger zone” of shoulder pain. So if flat bench pressing hurts you may be able to get away with a decline.

Spoto Press (Invisible Board Press)

A common flaw I see is some people have a hard time “meeting the bar with their chest” and end up having their shoulders roll forward as they lower the barbell.

Popularized by Bench Press Captain America, Eric Spoto (722 lbs, unequipped), the Spoto Press is a variation to combat this where you stop the bar a few inches above the chest, pause, and then press back up.

When In Doubt, Use Dumbbells

When you grab a barbell with a pronated (overhand) grip, you “lock” the humerus in an internally rotated position which can be problematic since it narrows the acromion space.

Using dumbbells alleviates this issue because you can nudge a little more external rotation by adopting a neutral grip. This is a major reason why I prefer DB pressing variations for overhead athletes as opposed to straight bar.

Corrective Pressing Variations That Don’t Feel Corrective

While not always the case, a common thread I see when it comes to shoulder pain is the INability of the shoulder scapulae to be able to move. In order to move big weight you need to respect tension and stability. In some cases, however, the shoulder blades are kinda “stuck” (usually downward rotation) and lack the ability to move through a full ROM.

It’s still vital to be able to access scapular movement for overall shoulder health.

When this happens I prefer to use pressing variations that allow for a little more wiggle room. As in: we allow the shoulder blades a little breathing room. Push-ups will always be my first choice here. But relax, I recognize most would rather swallow a live grenade than read more about push-ups.

For those interested you can READ this brief article.

Off-Bench DB Press

Scooting a smidge to the side of a bench will allow more scapular movement. What’s nice about this exercise is that it’s also a great core exercise (you have to fire like crazy in order to not fall off the bench) in addition to an awesome way to further engage the glutes. You can’t quite see it with the angle of this video, but I’m also situated further down on the bench so my lower half isn’t resting on it.

Bottoms-Up Press – Off Foam Roller

I snaked this one off Dr. Joel Seedman. Using a KB and holding it in the bottoms-up position is a fantastic way to ramp up rotator cuff activation…you really have to fight to stabilize and keep the joint centrated.

Moreover, by lying on the foam roller the shoulder blades are now able to move to a higher degree. And, much like the off-bench variation above, there’s also a high degree of glute engagement as well as foot and ankle engagement.

And That’s That

Don’t be so quick to bust out the band external rotations and t-spine drills. Addressing technique on the bench press can be every bit as corrective in terms of addressing shoulder pain. Likewise, don’t be so quick to omit all pressing variations. All aren’t equal and it oftentimes is a matter of choosing the right variation for the individual and nice vice versa.

Press on.

policas@123rf.comCategoriesWriting

5 Ways to Become a Better Writer: Written By Not Stephen King

The fact I’m writing a post on how to write, much less how to do it well, dumbfounds me.

I’ve joked in the past that I don’t consider myself a “writer” in the first place. I’m a strength coach who happens to have an ability to construct two coherent sentences back-to-back.

And sometimes, usually through sheer luck, use a semicolon as it’s intended.

I’ve also joked in the past that my high-school English teachers – Ms. Davie, Ms. Gambitta, and Mrs. LaVack – would shit a copy of For Whom the Bell Tolls if they knew that Tony Gentilcore, the same kid who could never grasp the difference between there/their/they’re and whom used adverbs incessantly (<— HA, see?!), had thousands of people read his website everyday and was a published author.

[Full credit to them for their patience back in the day.]

There’s other stuff that dumbfounds me too.

Like, why did Hollywood feel the need to remake the movie Point Break?

And what’s the rationale in calling something “vegetarian meat loaf?” That makes no sense. There’s no dead animal involved. Why not just call it vegetarian loaf?

Or, I don’t know, sawdust?

But as it stands, as far as things that really dumbfound me, seeing my name in the likes of Men’s Health, T-Nation.com, Women’s Health, Men’s Fitness, and many other reputable fitness publications on a regular basis is nuts.

However that dumbfoundedness (did I just make up a word?) isn’t devoid from a sense of pride and accomplishment.

Nevertheless, whenever I travel for workshops (or get invited onto a podcast) it’s not uncommon for the conversation to sway towards writing and how to get better at it.

Fitness professionals from all walks of life and backgrounds are interested in this topic. And it makes sense. Writing is a fantastic way to get your name out there and your information/expertise in front of more eyes.

Due to the digital nature of our society and the ease of access to information there is something to consider:

It’s never been easier to be heard, however it’s never been harder to get heard.

The fitness industry is saturated with everyone vying for everyone else’s attention. Writing, writing well, and possessing the ability to get (and maintain) people’s attention is a bonafide way to separate yourself from the masses.

Here are some ways to do so.

1. Becoming a Better Writer = Becoming a Better Reader

I don’t know of any writer worth his or her’s weight in number 2 pencils who doesn’t also have an insatiable appetite for reading.

“Reading—the good and the bad—inspires you. It develops your palate for all the tricks that writers have invented over the years. You can learn from textbooks about the writing craft, but there’s no substitute for discovering for yourself how a writer pulls off a trick. Then that becomes part of your experience. – Roz Morris“

I can’t tell you how many times I’ve caught myself marinating in a sentence or paragraph when reading, transfixed by the genius and wordsmithery (I think I just made up another word) of the author.

I’ve heard of other writers doing the same – so I don’t feel weird in divulging this – but it’s not uncommon for me to read someone’s prose and re-write it in a notebook or on my laptop just so I can gain a sense of what it feels like not to suck.

From Ernest Hemingway to J.K Rowling, Malcolm Gladwell to Lou Schuler, and Robert Ludlum to Dr. Seuss…try to immerse yourself with a variety of authors and genres (books, blogs, articles, etc).

It’ll not only broaden your palate, but help you to find your own writing style to boot.

2. Write To Your Strengths

Who better to quote here than one of my all-time favorite writers, Kurt Vonnegut:

“Find a subject you care about and which you in your heart feel others should care about. It is this genuine caring, not your games with language, which will be the most compelling and seductive element in your style.”

This is a particularly prudent piece of advice for (fitness) writers.

If your passion and strengths as a fitness professional reside in fat-loss, how to get people shredded, and arguing over ideal macronutrient breakdowns, then that’s what you should write about.

If you work with athletes, tend to gravitate towards getting people stronger, and want to turn people into deadlifting Terminators, then it makes sense to stay in your lane and talk about that sort of stuff.

If your speciality is how to train bomb-sniffing dolphins, write about that.

Of course, this isn’t to imply you should never go off the beaten track; there’s only so many articles you can write about the deadlift before you want to jump through a pane-glass window.

However, be forewarned that if you do choose to go outside your scope of expertise, you do run the risk of opening yourself up to an exponentially increased level of fuckery.

The internet trolls will get ya.

3. Everything Counts as Writing

I spend a large portion of my day responding to emails. Does that not count as writing?

We’re programmed to think that “writing” only counts if we’re writing a novel, and that’s simply not the case.

Writing a blog is writing.

Answering emails is writing.

Tweeting is writing.

Updating a Facebook status is writing.

Signing another restraining order is writing.

It all counts, and it all allows for an opportunity to get better. Check out Ann Handley’s book, Everybody Writes. It’s a game changer.

4. Find Your Creative Space (and Time)

Some people find their writing groove sitting at home in the peace and quiet. Others prefer to head to their local coffee shop or cafe, where the ambience and background noise helps them to focus more.

Everyone’s different.

Me? My best writing occurs while flying in a F-16 fighter jet.

Likewise, some people find their creative juices are flowing more in the AM hours; others in the PM. I’m in the former camp. After coaching for a few hours the last thing I want to do when I get home at night is sit in front of my computer and pontificate on what to write about.

Not when there’s Netflix to be watched anyways.

Suffice is to say I’ve found my most productive hours to write are between 8-12 in the morning. Anything outside that window is a bonus.

Find what works best for you and what fits your schedule.

5. F*****G Write!

Stop emailing me or reading articles on “how to write,” and just go write for crying out loud. Make it a habit to do it everyday – whether it’s 50 words or 500.

You have to start somewhere.

It’s not a sexy piece of advice, but consistency and repetition is paramount. It’s what every writer in the history of ever will tell you to do.

It’s that simple.

splitov27@123rf.comCategoriescoaching Conditioning Program Design

The Bloop, Bloop, Bloop Workout

Anyone who grew up in the 80s and 90s is likely very familiar with the video game Super Mario Bros. I had my introduction to the game the morning of December 25, 1987 after spending half an hour going mental once I realized Santa had dropped off a Nintendo Entertainment System underneath our Christmas tree.

Back in those days each system came with a few “complimentary” games: Super Mario Bros and Duck Hunt. The latter of which was included if you also had the system that came with the Zapper Gun.

Mine did.3

Anyways, Super Mario Bros has since had, I don’t know, 47 different iterations and has become a recognizable icon in our cultural fabric. As it happens my wife and I have a funny thing we do that’s a subtle reference to the game whenever we’re around each other and need a little “pick-me-up.” As an example she may hit up her Nespresso machine for a quick caffeine fix and I may inject an energy drink directly into my left ventricle.

What follows is often a sarcastic “bloop, bloop, BLOOP” sound that one of the two of us will make. You know, the same sound little Mario makes when he comes in contact with a Super Mushroom and becomes Super Mario.

HAHAHAHAHAHAHA.4

Really, though, anything that provides a bit of a boost or “power up” can be substituted here. A large glass of water, a power nap, a zombie Apocalypse, anything.

Even your workout.

Your workouts don’t always have to be a grind or always make you collapse in a pool of your own sweat. There’s a time and place for that of course. Like I always say, lifting weights or training isn’t supposed to tickle. However I find far too many people fall into the trap where they’re more concerned with constantly killing themselves in the gym – be it because they feel that’s the only way to make progress, or worse, to win some sort of popularity contest on social media – rather than make a concerted effort to get better, see results, and/or work towards a legitimate goal.

Training with purpose or with a goal in mind is never a bad approach. That being said, every training session doesn’t have to be life or death. I think it was Paul Carter who came up with the idea of 80% workouts.

  • 10% of the time you will feel like garbage. These workouts are the worst. It happens. It’s likely you’ll need a change of plan.
  • 10% of the time you will feel amazing. You walk into the gym and feel like you could beat Jason Bourne in a fist fight.
  • 80% of the time you’re just, you know, there. Nothing spectacular.

It’s those 80% “meh” workouts that matter most. You get in, do the work, don’t miss any reps, and move on with your life. Instagram doesn’t even have to know about it. It’s unsexy and boring, but it’s that consistent attack on being consistent that we should all strive for.

I don’t want to leave you hanging. What do you do when you walk into the gym, have an epic session planned, but one of those 10% days happen where you feel like a bag of dicks? On one hand you could just reverse trek, hop back into your Camaro, go home and crush a steak. On the other, you could still workout…but in a way that will enhance recovery and help you feel like a million bucks.

The Bloop, Bloop, Bloop Workout

The following are some Super Mushroom options to help turn you turn Little Mario into Big Mario.

Option 1: Glutes/Core/Bodyweight

I see Bret Contreras use the option often and it makes a lot of sense. Your glutes and core musculature tend to be harder to fatigue and can generally handle a little more volume without it affecting your subsequent training sessions.

Plus most people could use some additional work in those areas anyways.

Here’s a favorite circuit I like to use myself (and with my clients):

A1. Band Resisted Hip Thrust x 15 or Frog Pumps x Infinity (<— 25-50+ reps)

A2. TRX Row x 10-15

A3. Bodyweight Squats x 15-20

A4. Yoga Push-Up Complex x 5/side

 

A5. Birrdogs w/ Band RNT – x10/side

 

A6. Half Kneeling Hip Hinge Matrix – x3-5/each/side

 

The idea is to perform in circuit fashion with 60s rest at the end. I like to shoot for a total of five rounds. Total work time = roughly 10-15 minutes.

Option 2: I’m an Athlete Tony, Treat Me Like One Dammit!

Alternatively we can implement what’s referred to as a Neural Charge Workout.

What’s a neural charge you ask?  It’s simply a way to train the CNS in an efficient and non-ball busting way (<=== how’s that for science?).

Implementing more of this type of training is a great way to not only help with recovery, but also to improve inter and intramuscular coordination, increase recruitment of high-threshold motor units, increase rate coding, and lets be honest: it’s just plain fun.

As well, I’d even argue it’s a great way to decrease joint stress (as your utilizing (mostly) concentric based movements), not to mention there’s an obvious metabolic component as well. And it gets people more athletic.

Nevertheless the basic premise is this: Pick 5-6 exercises or drills and perform them as explosively as possible in circuit fashion. I should also note that it’s important to allow full recovery between each exercise. So when I say circuit fashion it’s not like you’re going to rush through it. And you’re not going to perform many total reps. I’d say 3-5 max.

A1. Band Resisted Broad Jumps – x3-5

 

A2. Med Ball Floor Stomps – x3-5

 

A3. Sprinter Step-Up – x3-5/leg

 

A4. Explosive Push-Up to Box – x3-5

 

Height of the boxes (or steppers) will vary here depending on ability.

A5. HAS (Heavy As Shit) KB Swing – x3-5 (you know, heavy)

 

This is where I may swing the beast around like a boss.

What’s listed above are just options. You can substitute anything you’d like in their place: box jumps, Heidens, 10 yd starts, pressing variations vs. chains, or whatever.

The important thing to consider is alternating between upper and lower body exercises, and if you’re going to include things like med ball work, core specific work, OLY lift variations, sled work, and the like, you need to put some thought into the order.

From there, as noted above, you’re gong to cycle through the exercises (making sure to recover between each) for a specific number of rounds or for a specific amount of time. Six rounds takes me around 12-15 minutes which is just about right in my book.

Remember: the idea here isn’t to hate life and train until you shit a liver. If anything after this type of session you should feel refreshed and ready to take on the world. This is what I mean by Bloop, Bloop, Bloop. You should feel energized and good after this session.

There’s a bit of autonomy and personal preference with regards to exercise selection, but I’d caution against going overboard. Stick to “easy” stuff for no more than 3-5 repetitions. Try to shoot for no more than 15 minutes of work and GO HOME.

Seriously, go home.

Categoriescoaching

An Open Letter to New Fitness Professionals

Oh, hell0 (new) fitness professional.

Congratulations on (pick whichever pertains to you):

  • (A) Recently graduating college with a Health Science, Health & Wellness, Exercise Physiology, Kinesiology, or History in Shakespearian Literature degree.5
  • (B) Switching careers from accountant, computer programmer, or, I don’t know, professional mustache grower…to strength coach.6
  • (C) Passing your weekend personal trainers course.

Welcome to the industry. Happy to have ya.

Guess what: You’re not that special.

It’s time to get to work.

Chances Are…

You decided to enter the industry under the guise you’d get to wear sweatpants everyday (a definite perk) and make a boatload of money.

You’d put in your dues for a few months at a local commercial gym, build a client roster, charge anywhere from $60-$150/hour, and then graduate to doing stuff solely online and, fingers crossed, eventually reach the holy grail and become a social media influencer.

Brb: I need to go throw up a little in my mouth.

via GIPHY

I despise that term…influencer.

Some dork is all of a sudden an “influencer” because he has abs and posts shirtless pics of himself standing next to a Black Hawk helicopter?

How’d all that work out a few weeks ago when Facebook and Instagram went down for several hours and everyone’s influencing world came to a screeching halt?

View this post on Instagram

Stay strong, fam.

A post shared by Dean somerset (@dsomerset1) on

Okay, I don’t mean to come across as a jaded, cantankerous curmudgeon. It’d be a bit hypocritical of me to poo-poo on the power of social media altogether.

I do owe much of my career to my website/blog/biceps.

That said, I’d be remiss not to offer a little dose of tough love and urge upcoming fitness professionals to heed the following piece of advice.

Social media is fleeting.

Think about: there’s nothing, nothing, preventing Facebook, Instagram, Twitter, hell, even MySpace (that still exists, right?) from pulling the plug tomorrow and reneging their platforms. I mean, granted, the likelihood of them abandoning billions of dollars in potential revenue is about as likely as me winning Kumite.

But still, it could happen.

And then what? The only thing you’re left influencing is a big fat NADA.

To be clear: I am not insinuating you should ignore the power of social media or not to use it to help grow your brand and/or business.

I am, however, in a not so subtle way, underlining the dangers of putting ALL YOUR EGGS into the social media basket.

What Will Separate You As a Fitness Professional From the Masses is to Not Be Like the Masses

I’m often asked by upcoming fitness professionals what they need to do to get to where I am in my career? What business books should they read? Marketing? Writing? No, wait, maybe they should invest in taking a course to optimize their SEO?

All are valid questions and I’m happy to offer direction.

But I’d be lying if I said my mouth doesn’t usually end up agape, flabbergasted at the question.

I’ve been a coach for 17 years and feel I’ve only just now started to figure shit out. It’s so frustrating because we live in a society that feasts on entitlement; that if you just read “x” book or take “y” weekend course, the world owes you a six figure salary and a roster of professional athletes.

One piece of advice I always give, and it’s an unpopular one is this…

“Spend – at MINIMUM – a year working in a commercial gym.”

I did this for the first FIVE years of my career and wouldn’t change a thing. Eric Cressey did the same thing. Mike Robertson too. Cassandra Forsythe, Dean Somerset, Jon Goodman, heck, I even think Mike Boyle has reminisced over long, arduous years as a commercial gym trainer as the cornerstone of his prominent career as a trainer and coach.

Many of the top names in the industry share the same common denominator: (former) commercial gym trainer.

For me it was the only way to marinate myself in misery.

  • It was hard getting up at 3:45 in the morning twice a week to open the gym at 5 am.
  • It was hard working at such a low salary and to try to make ends meet.
  • It was hard working long hours, holidays, and weekends.
  • It was hard to learn how to “temper” my coaching style to meet the needs of my various clients.
  • It was hard dealing with different personalities and learning how to motivate people.
  • It was hard. All of it.

Misery is a strong word to use in this scenario (really, I was just aiming for a good alliteration). However, it seems appropriate.

Those initial years helped make me resilient and prove to myself that I could “make it.”

Coaching people, in person, provided me with so many (life) skills that helped shape my career. Possessing the ability to break down someone’s squat and honing my scapular upward rotation assessment skills have proved invaluable.

But equally as invaluable has been the ability to hold a conversation and partake in small talk.

“Oh my god, YOU like Balrogs too? Did we just become BFFs?.”

Shit, get back in task Tony.

Focus, focus.

What the hell am I trying to say?

Get off Instagram?

No.

I am not here to rag on your desire to grow a brand on social media or to build an online business. Go for it. But both have a higher degree of actually happening if you concentrate on doing one thing; the thing many upcoming fitness pros fail to understand and respect.

GO COACH.

A lot.

That’s what will separate you from the masses.

olegdudko@123rf.comCategoriesAssessment coaching Exercise Technique Rehab/Prehab

The Post Where I Tell You It’s Okay to Move Your Spine

Back pain can be tricky. First off, anyone who’s ever dealt with it (pretty much everyone) knows it’s no fun. Second, there’s no overwhelming agreement as to what actually causes it. One person says weak glutes, another says tight hip flexors or hamstrings, and yet another may point to a bad hair day (NOTE: read this footnote, it’s a doozy —>).7

Third, if the stock photo I chose is any indication, back pain can also put a real damper on what can only be described as an Old Spice or Abercrombie & Fitch ad shoot.

In my career as a personal trainer and strength coach I’ve worked with hundreds of athletes and clients battling low back pain. It comes with a territory as a fitness professional. I’ve tried my best to arm myself with the best skill-sets possible (within my scope of practice) to help my clients work through their low back shenanigans. I can assess – not diagnose – and try to come up with the best game plan possible to address things.

And, to be honest, addressing one’s lower back issues can be mind-numbingly simple.

In short:

“Find what movements hurt or exacerbate symptoms, don’t do those movements, and then find movements that allow for a degree of success or pain free training.”

I’d be remiss not to mention Dr. Stuart McGill’s work here. Not only is he one of the world’s Godfathers of spine research, but he’s also one of the world’s best mustache havers.

He’s co-authored hundreds of studies and written several books on the topic of low-back pain – with Ultimate Back Fitness & Performance (now in it’s 6th Edition) and Low Back Disorders being his flagship pieces of work.

Speaking of Ultimate Back Fitness & Performance, look who makes a cameo appearance on pg. 289 in the latest edition.

HINT: It’s a bald strength coach whose name rhymes with Macaroni Flentilzore

For the Record: TG Life Bucket List

  1. Get to a point in my career where Dr. Stuart McGill not only knows who I am, but emails me out of the blue and asks permission to use a picture of me in his latest book update.
  2. Appear in a Star Wars movie.
  3. Become BFFs with Matt Damon
  4. My bedtime becomes 8 pm.

I’d have to say, however, that his most “user friendly” book is Back Mechanic. In it, he breaks down his entire method for “fixing” low back pain covering everything from spinal hygiene, assessment, corrective exercise, and strength training.

I’m not going to belabor anything, you can purchase the book and peel back the onion on his protocols (seriously, the assessment portion is gold).

I’ve noticed a trend in recent years, though. Dr. McGill has done so much for the industry and his work is so ingrained in our thoughts as fitness professionals that I feel the whole idea of “avoiding spinal flexion (sometimes at all costs)” has bitten us in the ass.

Yes, avoiding spinal flexion is a thing, especially if someone is symptomatic and flexion intolerant.8. It’s that point, though, “avoiding spinal flexion” that has gotten the best of us for the past decade or so.

We’ve done such an immaculate job at coaching people to know what “spinal neutral is” via prone planks, side planks, and birddogs, and then used strength training to engrain that motor pattern, that (some, not all) people transitioned into more extension-based back pain because they lost their ability to move their spine into (pain free) flexion.

Dr. Ryan DeBell discussed this phenomenon recently where he discussed his own back pain history. He started as flexion intolerant, trained himself into “spinal neutral,” (which is what you should do), started to avoid all flexion like an episode of Emily in Paris, and after awhile, extension-based movements & positions started to hurt…because he was locked into extension.

As a corollary, I see this quite often myself: someone comes in to see me and both flexion and extension based movements hurt. It’s so frustrating for the person and I can understand why.

My job, then, as the coach is to garner confidence and self-efficacy with my client/athlete and work with him/her on what I know tends to work….find movements that do not hurt and work from there.

Dr. McGill has his own version of the “Big 3,” or his go to exercises when first starting with a low-back person:

  • The Curl-Up (I.e., not a sit-up)
  • Side Bridge or Plank
  • Birddog

Even when we master those movements, which are often very challenging for people when performed right, I’ll stick with them for a couple of weeks and just up the ante with appropriate progressions.

Lets take the birddog for example.

Birddog w/ RNT

 

The band adds an additional kinesthetic component where increased stiffness or engagement occurs in the anterior core and glutes. Truthfully, it’s not uncommon for me to START with this variation so the person can feel what their limbs are doing in space.

Birddog – Off Bench

 

Doing the birddog off the bench takes away a component of stability (feet off the floor) and forces people to slow the eff down and learn to control the movement. If they don’t, they fall of the bench. And I laugh.

Your Spine, Move It!

Going back to the assessment for a quick second, it’s not uncommon for me to assess someone and to find that their spine doesn’t move. Whether it’s because of a faulty pattern or they were coached to avoid flexion at all costs (even when asymptomatic) it’s as if their spine is Han Solo frozen in carbonite.

One screen I like to use is a the toe touch drill. When someone bends over to touch their toes there should be a consistent curvature/roundness of the spine. Often, what I’ll see is more of a “V” pattern where they’ll bend over, but instead of seeing a nice curve I’ll see their lower back stay flat throughout the movement; as in zero movement.

This can be just as detrimental as anything else. It may or may not be a root cause of their low-back pain, but I know it’s a red flag I’d like to address.

Segmental Cat-Cow

Below is a drill I’ve been using more and more with my low-back clients. We’re all familiar with the Cat-Cow exercise, where you round and arch your spine moving through a full-ROM.

Cool, great. The human body is great a compensating, and unless you have a keen eye for detail it’s easy to assume that if someone can round and arch their back they’re good to go. But

But are they? Often, if you SLOW PEOPLE DOWN it’ll become abundantly clear that they may move well in certain areas of their spine (thoracic), but not in others (often lumbar).

Coaching them through the movement – point by point, segmentally – is a fantastic way to hammer this point home and to help nudge them to move their spine in a slow and controlled fashion.

 

Give this one a try with some of your clients. COACH THEM. This drill doesn’t require more than two passes (up and down) per set, for a total of 3-4 sets. Helping them understand that they are allowed to move their spine – assuming it’s pain free – is a sure fire way to set them up for long-term healthy spine success.

Final Note (Because, #douchebagswillbedouchebags)

To appease the hoity toity internet warriors, couch coaches, and fitness influencers who have never coached an actual person (let alone a ham sandwich) out there. All of this DOES NOT insinuate that I am not ALSO using regular ol’ strength and conditioning to address things. All of the drills showcased above are just entry-level ideas or starting points. 

I’m actually a massive fan of introducing unloaded rotational and/or spinal flexion/extension movements into the mix as well as loaded exercises such as Jefferson Curls to help build more resiliency within the spine and the musculature that supports it. In addition I’ll introduce things like tempo deadlift and squatting variations, various hip/low back dissociation exercises (I.e., other hinging alternatives), as well as a consortium of single leg exercises to help build overall strength.

As I always like to say…

You need to lift shit to fix shit.

It’s usually not a one or the other scenario. Both sides of the spectrum (motor control strategies and lifting heavy shit) need (and should) be considered.

Categoriespersonal training

Vetting Your Personal Trainer

I became a personal trainer and coach back in 2002. Shows like Alias and 24 were all the rage, *NSYNC still had Justin Timberlake, and The Two Towers was rocking my world. So much so that I went to the theater to see it like four times.1

Admittedly, it seems like eons ago. I mean social media didn’t exist back then. Or Warby Parker for that matter!

Needless to say in the 20+ years I’ve been in “the biz,” I’ve seen my fair share of good trainers which make me proud to be in the industry, and bad trainers who make me sometimes want to light my face on fire.

I could sit here and type endlessly about the traits I feel any “good” trainer should encompass: a basic understanding of anatomy, movement, and program design would be a swell start. Do they look the part? As callous and nebulous as it may come across – what does looking the part even mean? – my friend Bryan Krahn hits the nail on the head:

“In the fitness industry, appearances matter. Now, that doesn’t mean six-pack abs or muscles the size of boulders need to be prerequisites for the job. But your trainer should be healthy with a physique that suggests some level of mastery in his chosen field. If they talk the talk, they should walk the walk.”

Do they dress professionally or as if they just stepped out of an MMA class? Are they punctual? Are they prepared and organized? Do they take the time to ask questions and perform some semblance of an initial assessment? Unfortunately I’ve witnessed a few trainers in my time do nothing more than demonstrate how to insert the pins on various Cybex machines as part of their “thorough assessment.”

Why not just make paper airplanes for an hour?

Are they friendly, personable, able to exhibit some empathy, and maybe most important of all, just generally a non-douchy person to be around? Because, lets be honest, no one wants to train with an asshole, much less pay for it.

All, I believe, in a slightly tongue-in-cheek way, are relevant questions and observations to note when deciding who to hire as your personal trainer. I find it weird how some people are more diligent with who changes the oil in their car more so than who’s in charge of telling them what to do with their own body.

Some Other Stuff to Consider

Finding the right personal trainer that fits your goals and needs can be just as much of a nuisance as car shopping. Granted few things are as annoying as car shopping – save for an uncontrollable eye twitch or yet another Taylor Swift song about breaking up with a dude (all of our fingers are crossed Travis) – and you (generally) don’t have to deal with the shady salesmen antics when seeking out a quality trainer.

However, this doesn’t mean you shouldn’t be on guard and go out of your way to be a more proactive consumer when hiring a personal trainer. Consider many people shell out upwards of $60-$90 per session (sometimes more depending on one’s location), it only makes sense to try to get the most for your personal training buck.

Two Questions to Ask a Trainer

Omitting the obvious questions such as “are you certified?(1)” or “do you have any references/testimonials to share?(2)” or “what’s your favorite hip hop album of all time?(3)” here are a handful of less common (albeit no less important) questions to ask a someone you’re considering in hiring.

(1) = Being certified is a “must have” when vetting a trainer. Gold standard certifications in the industry are NSCA, ACE, ISSA, NASM, and ACSM. Also, I believe any trainer who has gone through the Show Up Fitness course(s) is more than qualified as well.

(2) = Just having a few letters next to their name doesn’t mean much. Do they place a premium on continuing education? When’s the last time they attended a national conference? What’s the last book they read? Do they have a list of current clients you can contact about their own experience with this trainer? All are pertinent questions to ask, and questions any trainer should be able to answer without hesitation.

(3) = anything by Tribe Called Quest, Wu-Tang Clan, Gang Starr, or not anything past 1996 are acceptable answers here.

“Do You Workout Yourself?”

I understand it comes across as a bit uncouth or oxymoron(ish) to ask a trainer/coach if (s)he workouts. It’s analogous to asking Jason Bourne whether or not he knows where all the exit routes are when he enters a room, but it’s unsettling how often this happens.

Before co-founding my own facility in 2007 I worked in numerous commercial gyms beforehand, and it amazed me how many colleagues never worked out.

I’m not referring to looking the part (I.e., fit), which has already been covered above.

I’m referring to personal trainers who literally do not exercise themselves!

It’s a blunt question to ask, but if you’re going to spend good money hiring a trainer, do you really want someone to be in charge of your body who doesn’t practice what they preach?

“What’s Your Training Philosophy?

Likewise, it’s also smart to ask what a trainer’s general training philosophy is.

Are they someone who places an emphasis on strength training or are they more endurance based?

Do they include a thorough assessment – movement screens, going over injury and training history, etc – as part of their approach? If not, I’d say “bye, Felicia” and shop elsewhere.

More importantly, if they’re a competitive powerlifter, bodybuilder, figure competitor, or CrossFitter (to give a few examples), do they have the ability to separate their own training preferences to yours?

What good does it do you if you’re interested in improving your deadlift and squat numbers and your trainer has you performing a “bicep day” because it was his bicep day?

Or maybe you’re goal is to add some strength training to help you prepare for a half marathon. If so, why are you doing all these crazy MetCon workouts and kipping pull-ups?

The point is: your trainer should cater to YOUR training towards YOUR needs and goals. Not their own

Bonus: One Question a Trainer Should Never Ask You.

I can’t begin to tell you how many times I heard this question being asked when I worked in various commercial gyms.

A client would walk in, greet their trainer, and the trainer would then ask….

“So, what do you want to do today?”

Um, isn’t that what you’re paying THEM to figure out? That’s like me walking into my accountant’s office and him looking at me and saying, “so, you read up on all those new tax codes?”

This comes down to my comment above regarding organization and preparedness. Whomever you hire should have a game plan.

They should be writing programs not workouts!

This isn’t to say they shouldn’t ask for your feedback or insight on any given day – maybe you were up late the night prior with a sick kid or you had a long day at work and were thiiis close to ending your boss’s life – which may require tweaking that particular day’s session.

However, in the grand scheme of things, they should be prepared a head of time. With few exceptions they shouldn’t be “winging it.”

  1. And, as you can guess, I was a massive hit with the ladies. ↩︎

Categoriespodcast

Gym Ownership, Evolving Your Coaching, and the Value of Consistent Training

I had the opportunity to catch up with my good friend and long-time colleague, Mike Robertson, on his Physical Preparation Podcast earlier this week.

[email protected]

Just Two Dudes Talking

He and I go back to the early 2000’s. You know, when smart phones didn’t exist, cold plunges and eye rolley alpha-male behavior was (less) of a thing, and the show Alias was my life (due to an insatiable crush on Jennifer Garner).

I think this was my third time on his podcast which means I’m approaching Ryan Gosling 5-timer club on Saturday Night Live territory. We approached this as more of a “two dudes just catching up” conversation as opposed to doing something more traditional like going into the weeds on deadlifting mechanics or why improved scapular upward rotation helps with everything from shoulder ouchies to curing gluten intolerance.9

In this show, Mike and I talk about the power of consistent training, how my philosophy has changed over the years, and why after years of reluctance, I finally decided to become a gym owner.

We had a few technical difficulties throughout the show, so apologies because the audio is a bit suspect. He did his best to clean it up and I hope you still enjoy the show!

Check it out HERE.