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Stuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: Kicking Off 2016

It feels so weird to be typing the numbers “2016” doesn’t it?

Time truly does fly.

This year will mark a full decade living in Boston for me.

In that time I’ve survived living with Eric Cressey¹, helped co-found Cressey Sports Performance, never used the phrase “wicked pissah” once in a sentence, and have had the luxury of witnessing the RedSox win two World Series, the Pats play three SuperBowls (and win one), the Celtics win one NBA Championship, and the Bruins with one NHL Championship.².

2016 also marks the 30 year anniversary of when ten year old Tony vowed he’d become an honorary member of G.I. Joe.

That didn’t happen. But only because my Mom wouldn’t let me.³ Thanks a lot Mom. You RUINED MY LIFE!!!!!

[slams door]

Anyways, it’s 2016…and I h0pe everyone’s year has started off with a bang; or at the very least some arbitrary Resolution that you’ve already dismissed eight days in….;o)

A Few Things First

I’m a minimalist when it comes to supplementation. I’d tend to fall into the same camp as Alwyn Cosgrove whenever I’m asked about them and generally respond as follows:

“Supplements are progress enhancers, not progress starters.”

If your current nutrition and training regimen isn’t getting the job done or inching you closer to your goal(s), then taking Gogi Berry Extract laced with diluted unicorn tears and belly button lint from a post-menopausal dragon fire roasted over a live volcano isn’t going to be the “x” factor.

This isn’t to say supplements don’t have a time or place and that there’s little efficacy in their use. That’s just crazy talk.

Five Supplements I Can’t Live Without. Seriously, I’d Die! – Part I

Five Supplements I Can’t Live Without. Seriously, I’d Die! – Part II

However, if you click the links above (DO IT!), you’ll note I don’t recommend anything too out of the ordinary or quack(ish). Actually, nothing is out of the ordinary or quack(ish). Namely, because I’m not an a-hole.

On the same topic, one supplement and company I can’t recommend enough is Athletic Greens.

Ingesting a high-quality greens product daily is just about one of the the best “cover your bases” healthy habits you can implement – outside of the Dan John staples of flossing and wearing your seatbelt.

Real food is going to trump any supplement, but at least here you ensure you ingest a cornucopia of good ingredients for your body in a convenient, quick-n-easy manner. And the best part is that this greens product doesn’t taste like seaweed blasted out of a whale’s rectum.

It actually, you know, tastes good as a stand alone thing.

Nevertheless, it’s something I take daily – as does my wife – and it’s also something I recommend to all my athletes and clients.

As it happens, Athletic Greens is running a special sale at the moment where you get a FREE trial (some travel packets to test the taste out yourself) in addition to a generous discount off the original price.

For more information you can go HERE.

Updated Speaking Engagements

I finally posted all of my upcoming speaking engagements in 2016 onto my website HERE.

Two that are right around the corner are:

Motivation and Movement Lab (hosted by Mark Fisher Fitness) – I had a BLAST speaking at this event last year, and if it’s any consolation I was up until 3AM the night of. Those people can party.

Complete Hip & Shoulder Workshop w/ Dean Somerset (Toronto) – Dean and I taught this course four times last year, and this will be the first one in 2016.

https://www.youtube.com/watch?v=b78JdzzvARg

For the record (in case you want to take advantage of the Early Bird special) we’ll also be invading SEATTLE in April.

Okay, lets dive into the year’s first list of stuff to read…..

GGS Spotlight: Dr. Lisa Lewis – via GirlsGoneStrong.com

Lets give it up for my wife on being featured on Girls Gone Strong last week. Woo-hoo!

I am incredibly proud of this, and it goes without saying I feel Lisa is someone who has many, many positive and encouraging things to say to help better prepare and empower women on the benefits of strength training.

As a licensed psychologist, Lisa is pretty much a Jedi when it comes to helping people better understand and change their behaviors. Too, she’s very much a champion of peeling back the complicated onion when it comes to each individual’s mindset and why, sometimes, they’re their own worst enemy when it comes to progress in the gym.

This article is just the tip of the iceberg and keep your eyes peeled for her name – along with Artemis Scantalides – as they combine forces for a handful of I Am Not Afraid To Lift Workshops.

Why Tom Brady’s Diet Is Absolutely Absurd – Dr. Mike Roussell

Remember: I live in Boston. So saying anything remotely defamatory of football Jesus is borderline cause for banishment.

However, I felt this was an excellent article by Mike and a fair “assessment” of things.

For another in-depth analysis, check out Adam Bornstein’s take HERE.

Strength Training Program Design 101: Exercise Selection and Order – Jordan Syatt

Jordan did an amazing job at breaking down a very long-winded and complicated topic.

January 8, 2016 Tony

Intensity = Lift More Weight NOT Lift Weight More

Today’s guest post comes courtesy of strength coach, nutritionist, and researcher, Mike Sheridan. Mike’s written for this site before. His article Is Running Natural? was a big hit and sparked some friendly debate.

This time around he cracks the whip on what the term “intensity” really means.

Enjoy!

Intensity = Lift More Weight NOT Lift Weight More

Other than the word functional, ‘intensity’ is one of the most misunderstood terms in fitness. The reason you’re picturing a sweaty out-of-breath person ready to run to the bathroom and puke at any moment, is because we’ve been taught to associate intensity with exhaustion…

…and insanity!

The actual definition of intensity is pushing your muscles to their maximum capacity within the designated training variables. Which means choosing a weight that’s optimal for the given rep range (not too light or heavy) and executing the movement with the proper form and tempo.

For example:

	Sets	Reps	Tempo
DB Bench Press	4	6 – 8	3010

Note: the numbers “3010” underneath tempo do actually mean something.

3 = 3s lowering
0 = no pause
1 = 1s explosive concentric/overcoming movement
0 = no pause

If the form and tempo is not there, the weight is too heavy, or exercise choice too challenging. Prompting the trainee to lower the load, or regress to an easier variation of the movement.

Conversely, if the form and tempo are clean, and the trainee is not challenged on the last few reps, they’re encouraged to raise the weight.

This is called ‘progression,’ and it forms the basis of ‘progressive resistance training.’ Also known as, the thing a good chunk of the population thinks they’re taking part in, when they fire up a couple giant circuits of burpee to med ball twist to skipping rope to kettlebell swing to push up to…

Muscle Confusion right?

Along with progression, rest determines the intensity of the workout. But not to the point of exhaustion or depletion that’s common in warehouses and living rooms across the country.

	Sets	Reps	Tempo	Rest
DB Bench Press	4	6 – 8	3010	90sec

Yes, this type of intensity can have you slightly out of breath (especially if you’re super-setting, or pairing two exercises – usually training antagonistic muscle groups – together), but it’s very different than aerobic fatigue.

Instead of tiring you to the point where you can’t do anything, it’s pushing your muscles to their maximum capacity, and giving them adequate rest to perform in a specific training zone.

Although our obsession with exhaustive training has everyone believing we should be exercising continuously, any qualified fitness professional understands that the work-to-rest ratio determines the training zone.

And despite the ‘rest makes you weak’ mantra from aerobic instructors, or the ‘no pain no gain’ philosophy of many CrossFitters, we start training a different energy system when rest is too short.

We’re not trying to exhaust the muscle, we’re trying to strengthen and improve it.

When we perform an endless number of muscle contractions (repetitions), we end up building muscular endurance as opposed to hypertrophy or strength.

And start training aerobically, instead of anaerobically.

Compromising our ability to build strength and muscle, and facilitating an overall loss in power and explosiveness. Whether it’s resistance training or not.

Even though shorter rest periods produce a larger hormonal response and more metabolic stress, while longer rest periods allow for more weight to be lifted on subsequent sets, there is still a minimum threshold for proper recovery.

If rest periods are too short, the number of reps declines, the weight lifted declines, and so does the total workout volume.

A 2013 review published in the journal Sports Medicine analyzing research on hypertrophy, concluded that rest periods longer than 1 minute are preferable for maintaining optimal workloads while maintaining some metabolic stress.

So, although metabolic stress is one of the main drivers of hypertrophy, we still need to recover between sets.

Otherwise, any increase in exercise byproducts and growth hormone that gets our muscles all pumped up, is balanced by decreases in mechanical tension and strength capacity.

We don’t want our rest period at a point where it’s difficult to perform as much ‘work’ as would be possible with slightly longer rest. Which means keeping it high enough to maximize the number of successful reps over multiple sets, while still experiencing adequate metabolic stress to stimulate hypertrophy.

Anything below this threshold and we’re turning strength training into endurance training. And anything above that, and we’ll struggle to put on muscle.

As illustrated in the chart above, the magic seems to happen between 90 and 180sec of recovery between sets.

Maximizing hypertrophy (metabolic stress) without sacrificing strength (mechanical tension) on the low end, and maximizing strength without minimizing hypertrophy on the high end.

Plus, it’s maximizing muscle-building hormones (testosterone, IGF-1, gH), with high volume and intensity, while minimizing the muscle-burning hormones (cortisol) associated with excessively short rest periods. AKA Cardio!

You can definitely bring ‘intensity’ to your workouts, but it’s not achieved by doing things faster or longer. Bringing intensity is nailing your rest, and selecting a challenging weight that you can perform with proper form and tempo.

Don’t shorten the rest, or do extra sloppy reps, like the exhausted exerciser. And don’t do partial reps with a weight that’s too heavy, like a bro with an ego.

That’s not intensity, it’s stupidity!

Author’s Bio

Mike Sheridan has been advising on nutrition and fitness for nearly a decade. He developed an obsession for research early in his career as he noticed the immense gap between the scientific evidence and the message to the public.

Mike has helped a tremendous amount of people lose the fat and keep it off without counting calories, doing cardio, or sacrificing their health. His success is due in large part to his philosophy that ‘Transformation Starts With Education;’ not just showing his clients what to do, but teaching them why.

To learn more about training ‘smart’ not ‘hard,’ check out Mike’s new book 1% Fitness. Where, in addition to showing you how to maximize your training results with a minimal commitment to exercise, he delivers 14 weeks of workouts that you can view and track on your smartphone.

January 6, 2016 Tony

coaching Exercise Technique

Layering the Kettlebell Swing

The kettlebell swing offers many benefits and can be utilized in many ways.

It’s a fantastic modality to train explosiveness and power (especially as a more “user friendly” alternative to Olympic lifting), it’s a back saver in that 1) when it’s performed correctly it helps to dissociate hip movement from lumbar movement (it’s all about the hinge baby) and 2) even Dr. Stuart McGill agrees that the KB swing is the bombdiggidy⁴, it serves as an excellent conditioning tool, and it’s one of those things that doesn’t take up too much gym space or equipment.

All you need is a body and a kettlebell.⁵

The thing is, the kettlebell swing isn’t as intuitive as it looks.

Frankly, more often than not, whenever I watch someone try it (or even coach it), it ends up looking like whateverthefuck dance Drake’s doing in his Hotline Bling video.

There’s a lot going on with a (good) swing, and it’s understandable why many mess it up on their first go. And second, and 7, 912th.

A lot of “things” need to happen and be in working order from a patterning standpoint to perform one competently. And it’s compounded further when we start to factor in load, not to mention the ballistic nature of the movement itself.

Whenever I begin to coach someone up who’s new to the movement (or even if I’m working with someone with a little more experience and have to iron out some technique kinks), I prefer to break things down into more manageable, bite-size chunks and attempt to “layer” the swing.

Layering the KB Swing

Technically, the first “layer” is slowing things down and allowing people to appreciate what the finished – standing tall – position should feel like.

Here is where abs should be engaged, knees are locked out (quads/knee caps flexed), spine is an anatomical neutral position, and one should be firing their glutes so hard that their butt cheeks could crush a Volvo.

I’m not kidding.

Here, too, is where I try to get someone to understand what it means to HINGE and not SQUAT the swing.

The KB should never dip below knee level – again, it’s a hip hinge not a squat – and there are a litany of cues I default towards to get this message across:

One I like a lot is one I stole from Dan John: “attack your zipper.”
Another one I like is to tell people to “play chicken with your (you know what).”

Essentially I need to get people to appreciate that they’re going to stay upright for as long as possible – till the very last split second – before they “break” and get out of the way.

From there I find time best spent working on the set-up.

A big mistake people make is to pick up the KB and then try to start the swing from a standing position. It’s awkward and vaguely resembles dry humping a tree. See? Awkward.

Teaching the HIKE POSITION is crucial, as it gets people in a more efficient starting position and helps to set the tone for the subsequent hip snap.

This in fact may be someone’s wheelhouse for a week, maybe longer. I’ll generally keep things in the 8-10 rep range and perform multiple sets as either part of an extended warm-up or as a stand alone exercise.

The key, though, is to ensure an aggressive hike and that the hips don’t pop up too far.

Once we have that nailed down, it’s time for the next layer….

The Hike +1

Here is where we take the hike and start to incorporate an actual hip snap (swing)…albeit only ONE repetition.

The goal is to ensure quality reps.

I also want to ensure people learn to use their HIPS (and not “muscle” things with their arms). The hips more or less serve as a launching pad to “thrust/push” the arms out front.

Note: and since we built a little context beforehand and started everyone in the end position (standing tall) they should kinda-sorta know what it feels like, or what to expect. Basically, it’s not a foreign “thing” to them like a good episode of The Kardashians or, I don’t know, a leprechaun.

I’ll keep reps a little lower here, usually around FIVE, and utilize the same approach as above with the hike.

Moving Forward

Once those two things are dialed in, we can then experiment with an actual repetitive swing. However, I find many people will benefit more by not being too aggressive from the get go and veering too far away from the Hike and Hike + 1.

Some may pick things up quickly and be able to perform a swing within 10-30 minutes – Dean Somerset and I do it all the time at our workshops: TORONTO (3/19), SEATTLE (4/9) – and for others it may take a few sessions, if not a few weeks.

The important point to consider is to break the swing down into more manageable parts for people, and to not perform or coach an American Swing.…;o)

January 5, 2016 Tony

Program Design

The Pros and Cons of Percentage Based Training

Structuring training programs off of pre-set percentages has it’s advantages and disadvantages.

For some it provides accountability, structure, a sense of built-in auto-regulation, and I’m pretty sure I read somewhere it increases the likelihood members of the opposite sex⁶ will want to hang out with you by 413%.

Don’t argue, it’s science.

For others, percentage based training can be a double-edged sword: with loading parameters either too easy or too aggressive for some.

In my latest article over on T-Nation I break things down and and discuss why percentage based training may (or may not) be a good fit for you.

Continue Reading……

January 4, 2016 Tony

Uncategorized

A Quick Thank You

Hey everyone. Hope you had a safe a lovely New Year.

I told myself I wouldn’t do it, I tried to hold off, but dammit, amidst everyone else tossing in their “Reflecting on 2015/Year in Review messages” I figured I’d join the parade.

“Just when I thought I was out, they pull me back in”

It’s hard not to come across 100% cliched here and not say 2015 was an amazingly baller year.

Because, it was!

During our annual New Year’s dinner in the North End last night, Lisa and I reminisced and attempted to list our respective high points from the past twelve months. Mine were, in no particular order:

1) Making a Pumpkin Chili using our CrockPot and not setting out apartment complex on fire.

2) I went a full-year without getting a traffic ticket from the city. Hahahahahaha….FU Boston.

And well, that’s pretty much it.

I win.

Okay, kidding.

I think it goes without saying that the highlight of 2015 for me was getting married.

Being able to marry my best friend and most vehement supporter of me couldn’t have made me happier.

Not coincidentally getting married was also the hardest thing.

I’ll spare the particulars, but lets just say anyone who’s married and reading this will be able to commiserate.

HINT: Seating charts aren’t as easy as one would think.

However, having your closest friends and family around to help celebrate arguably the biggest day of your life (and opening all the envelopes the next day) completely erases any animosity…..;o)

Also, a SICK 8-day honeymoon to Nassua doesn’t hurt either.

Coming in at a close second (and also equally as arduous) was making the hard decision to leave Cressey Sports Performance after eight years to venture out, spread my wings, and pursue a few of my own opportunities in Boston.

I miss my the other staff & coaches (Eric, Pete, Stacie, Chris, Greg, Tony, Miguel, Andrew, George, and CSP’s latest newcomer, Nancy⁷ as well as the innumerable athletes and clients, but I have to say…I’m pretty darn happy with how things have turned out thus far.

I’m coaching 15-20 hours at a small studio space I sub-lease in Brookline, MA (more info HERE), still keeping up with my writing responsibilities, traveling for workshops, and, you know, when time permits, fighting crime on the side.

Speaking of workshops, 2015 saw me speak all across the U.S. – NYC, Boston, Providence, RI, Cortland, NY, Edmonton (<– that’s in Canada), St. Louis, Los Angeles – in addition to having the honor of being invited to freakin Australia to perform two separate workshops (one in Ballina at RAW F.A.S.T Fitness as well as a weekend in Sydney.)

NOTE: for those interested, my wife, Lisa, kept a 10-day journal covering our exploits and shenanigans while in Australia – including driving on not only the opposite side of the road, but the opposite side of the car.

She did an amazing job. You can start HERE.

It’s still surreal to me that people want to listen to what I have to say, but it’s always a wonderful experience no one has asked for a refund yet, so that’s cool.

Heading into 2016 I have a few things up my sleeve.

1) Dean Somerset and I already have two confirmed Complete Hip & Shoulder Workshops scheduled for Toronto the weekend of March 19th, Seattle the weekend of April 9th, as well as Vail, CO later in this Fall.

2) We’re also thiiiiiiis close to confirming a few dates over in Europe in May.

3) I’ll also be doing a few cameos in Cortland, Elmira (NY), Philadelphia, Austin, and Jakku, to name a few.

4) I also have some plans to possibly sink my teeth into producing my very first fitness product. It’s a bit nerve racking, and something I’m still a little hesitant to do…but if personal trainer Steve who’s deadlifted once or twice and has been training people for four months feels he’s ready to write an ebook, I figure I may be able to muster up a little sumthin, sumthin as well. Stay tuned……

5) Annnnnnd, you should also keep your attention on Lisa. She and Artemis Scantalides will be teaming up again for a handful of I Am Not Afraid to Lift Workshops in 2016

Above All Else

I just want to say THANK YOU, to everyone, for their continued support for not only me, but for this site. 2015 saw, yet again, exponential growth in the number of people who visited and I sincerely hope everyone sticks around so that trend can continue.

If not, no worries, I won’t cry.⁸

Here’s to a stellar 2016. Thanks again everyone. I’ll be back next week with some new content.

January 1, 2016 Tony

Exercises You Should Be Doing

Best Articles of 2015: Exercises You Should Be Doing

This will be the last rendition of “Best of” anything for 2015.

Unless I change my mind of course, and do a “Best Cutest Pictures of My Cat 2015” 0r “Best Shirtless Pics of Me While Washing Dishes 2015.”⁹

There’s still a few days left in the year, anything can happen.

Note: Not a picture of my cat, but super cute nonetheless.

My Exercises You Should Be Doing series is always a popular one, and today I highlight some of the best “new to you” exercises/drills that I discussed this past year.

Enjoy!

Hinge Row

This was one of the later editions to the series in 2015, but probably the most popular.

If there’s ONE lesson to learn it’s this: the shoulder blades NEED TO MOVE people.

Band Resisted 1-Legged Hip Thrust

Hip thrusts are an excellent exercise, but a humbling one. Here’s a more advanced variation I love using with some of my athletes and clients.

Hover Deadlift

Lack of getting (and maintaining) tension is crucial component many trainees fail to appreciate when it comes to cleaning up their technique.

This drill is a great way to help people not suck….;o)

Bulgarian Split Squat to RDL

Looking to spice up your single leg training? I didn’t think so.

But if you are, this exercise may be right up your alley.

Wall Windshield Wiper & Wall Walk

1. Both these drills are great at addressing scapular upward rotation, in addition to strengthening retraction and posterior tilt.

2. Also, these two drills, when performed correctly, will make even the manliest of men cry. I show-off these two drills whenever I speak and it never fails to get a good laugh from me at how humbled many people become.

December 30, 2015 Tony

Uncategorized

Best Articles of 2015: Guest Posts

Outside of the unfortunate run of crappy weather (tornados, flood warnings, snow storms), Lisa and I are having some lovely adventures down here in Texas.

We’re in the Dallas/Fort Worth area visiting family and stuffing our faces with delicious BBQ

In keeping with the “best of” theme from last week, I wanted to highlight some of the best guest posts from 2015. I’ve been fortunate enough to have a lot of people offer their words of wisdom on this site and it’s always an honor to help spread their message.

In case you missed them the first time around, enjoy!

Lets Talk (Over) Conditioning – Jen Sinkler

Think you have to be swimming in a pool of your own sweat (and tears) in order to achieve a good conditioning workout?

Think again. Jen Sinkler explains why many people are (over) conditioned and why it’s hurting their progress rather than complimenting it.

Altitude Training Masks: Helpful Or Hyperbole? – Dan Hechler & James Darley

I saw a kid – 140 lbs soaking wet – at the gym today here in Colleyville, TX wearing one of these masks while bench pressing.

I wish I could have handed him this article. [And slapped him in the face for being that guy].

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

Dean breaks down FIVE mobility drills that will make your face melt.

3 Exercises to Help You Squat Deeper. Without a Single Mobility Drill – Tony Bonvechio

This article caused a bit of a controversy when it was first published.

How to Conquer Your Trigger Foods – Georgie Fear

When it comes to trigger foods…..

Rest assured, you have options besides a.) keep the cycle going and b.) kiss the food goodbye for good. Here’s how you can choose c.) turn it into just another food that you can choose to eat or not, in whatever portion you choose.

Rotation Helps to Battle SI Joint Pain – Dr. Erika Mundinger

SI joint pain is nasty fucker to train around. I loved this “outside the box” article that Dr. Mundinger put together after hearing her speak on the topic at The Fitness Summit in Kansas City.

Two Dudes Talking Deadlifts – David Dellanave & Tony Gentilcore

Look at the title and ask yourself, “why would I NOT want to read it?”

Diet vs. Habit Based Nutritional Coaching – Stevan Freeborn

Most people know that eating a bag of Doritos before bed isn’t the best choice if fat-loss/weight loss is the goal. People KNOW what not to eat. It’s not an education thing.

It’s ALL about how to help them better develop better HABITS.

Glutton Free – Jonathan Acosta

This article covers gluten.

But not in a way that’s going to wave its uppity, yoga class going, Prius driving, Whole Foods shopping, I-made-these-delish-gluten-free-chocolate-peanut-butter-brownies-sprinkled -with-fat-free-fairy-dust-that-you-just-have-to-try finger at us.

December 29, 2015 Tony

Conditioning Fat Loss

Cardio For Meatheads

I hope everyone had a lovely Christmas or start to their respective Holiday Season. Lisa and I are currently in the Dallas/Fort Worth area visiting family so I’ll be taking a brief hiatus from the website this week. Thankfully a few friends and colleagues were kind enough to pinch hit for me and provide some stellar content in my absence.

First up is Shane “The Balance Guy” McLean who’s written several excellent articles for this site in the past. Today he discusses “cardio” for meatheads.

Cardio For Meatheads

I despise traditional cardio.

I’d rather pour gasoline over myself and jump into a fire than run on a treadmill.

However, give me a barbell and a few weight plates and I’m happier than a pig in mud. Happier pigs make yummier bacon, and the World Health Organization should be dammed, just saying.

For the most part, I’ve been a guy who never really found it difficult to get lean.

However, this has been harder as I’ve gotten older. This creates a conundrum as strength training is no longer enough for me to drop fat, but joining those cardio bunnies on the dreadmill is never an option.

Since the health benefits of cardiovascular exercise are undisputed, and the theory that cardio eats muscle like termites through wood has been smashed to pieces (Alex Viada is a prime example), I should suck it up and join the masses, right?

With most gyms having battle ropes, kettlebells, and medicine balls, that’s never going to happen. After all, there are more interesting ways to get your sweat on instead of being held captive by the treadmill or elliptical.

The beauty of using these tools is it saves your joints from taking an unwanted pounding on the treadmill, and with little or no eccentric stress involved with the exercises below, you’re not likely to get sore afterwards which allows you to have your bacon and eat it, too.

The routines below are my go to cardio when training for strength or hypertrophy.

Insert these at the end of your training as a finisher or between strength training sessions in place of traditional cardio. Smile and wave at the cardio bunnies while you’re sweating because they’re probably wondering what the heck you’re doing.

1) Battle Ropes/Side Plank Combo

I borrowed these from the Sons of Strength, Eric and Ryan Johnson. This combination is brutally effective and a great way add some extra core work in.

Instructions – Do any variation (see video below for ideas) for 30 seconds and then immediately get into side plank. Make sure to breathe down into your belly and engage your glutes. Hold this for 30 seconds. Go back to the battle ropes for other 30 second interval and do the side plank on the opposite side. Repeat this sequence for 10 minutes.

https://www.youtube.com/watch?v=QStcSUGBJ1I

2) Kettlebell Swings/RKC Front Plank

This is another combo I stole from the Sons of Strength. Holding a full tension plank after heavy kettlebell swings is a challenge you’re sure to enjoy.

Instructions – Do 20 Russian Style kettlebell swings and then immediately get into an RKC Front plank. Once you have hit full tension take 10 deep inhales (and exhales) while maintaining full tension. Repeat the kettlebell-plank sequence for 5- 10 rounds.

3) Kettlebell Swings/Medicine Ball Slam

This duo will get your heart racing because the heart is working double time pushing blood from the lower to the upper body and back again. As an added bonus your lungs will burn, which is a sure sign of a good time. It will help to channel your inner Hulk smash on the slams.

Instructions – Do this as a countdown superset. Do 20 reps each of the swings and the slams and go down by two each time you perform a round until you reach two reps for each exercise (for example 20-18-16-14….2). If you don’t have access to medicine balls, substitute in battle rope slams.

Note – You can mix and match these combinations to keep things interesting. For example

Swings- Side plank
Battle ropes- RKC front plank

4) 10 Minute Farmers Carry

Dan John is a believer that inefficient exercise (exercises you suck at) is essential for fat loss and the farmers carry definitely fits the bill.

The following 10 minute carry combination is straight out of Dan’s play book which I unashamedly stole for your benefit.

At first glance this appears easy, but this carry combination will light you up.

Instructions – Depending on your strength level, start with one 20, 25 or 30 pound kettlebell. Hold the bell overhead (bottoms up) and walk, keeping your biceps by or behind your ear. After you lose your grip, stop and reset. When you lose your grip for the second time, bring the bell into the rack position and keep walking.

Once you lose neutral wrist position or your upper back is screaming at you, hold the bell suitcase style by your side and keep walking. Do this for a total of 5 minutes on each side.

Wrapping Up

Conditioning shouldn’t always be a grind and neither should it stand between you and your gains. This is a time to keep it short, sweet, intense and most of all fun.

After all, life is too short to be bored out.

Author’s Bio

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Dallas, Texas.

No, Shane doesn’t wear a cowboy hat or boots. After being told that his posture blows by Eric Cressey, he has made it his mission to rid the world of desk jockeys, one person at a time, and have fun while doing so.

December 28, 2015 Tony

Uncategorized

Best Articles of 2015: My Picks

Yesterday I highlighted the most popular articles of 2015 as dictated by page views and overall traffic. Today I want to highlight MY favorite articles from this past year.

Because it’s all about me, me, me, ME.

I have no idea why the ones listed didn’t resonate the first time through.

It’s probably all my fault anyways. I never pay close attention to SEO or “click bait” blog titles. I mean, if I really wanted to make sure people clicked on every post I’d title them “Why Bicep Curls Increase Your Testosterone Levels 818%.” for the guys or “Henry Cavill Talks About His Feelings” for the ladies.

Nevertheless, the articles below are some of my favorites from this past year. Don’t judge them by their lame titles….;o)

1. 13 Words That May Help Change Your Life

“Scare the shit out of yourself. It’s the only way to do it.”

2. Assessing Our Assessments: Shoulder Flexion

Sometimes we’re not assessing or looking at what we think we’re assessing and looking at. In this article I break down shoulder flexion and some common mistakes fitness pros make.

3. Where Fitness Professionals Go Wrong When Training Women

So long as you don’t use the phrase “long and lean muscle,” I’m less apt to want to drop kick you in the face. But you should still read this article.

4. The Other 3 Most Important Words in Strength and Conditioning

Hint: it’s not “Tracy Anderson sucks.”

5. Defending Spinal Flexion

Even Yoda thinks it’s dumb to avoid spinal flexion at all costs.

6. Female Fitness Marketing: Why Performance Matters

There’s a reason why I try to avoid the “I want to lose 10 lbs” discussion. It’s a sink hole of time wasted and false expectations.

7. The Difference Between External and Internal Impingement of the Shoulder

The term “shoulder impingement” is a garbage term any way you slice it. However, it’s still important to be able to differentiate between external and internal impingement.

If nothing else, it serves as a great conversation stimulator when you need it.

December 23, 2015 Tony

Uncategorized

Best Articles of 2015: Reader Edition

It’s that time of year. The time I sit back, rewind, reflect, and highlight the BEST ARTICLES of the past year on TonyGentilcore.com

I’m still amazed at how many people support the site and go out of their way to make it a daily ritual to check out.

Thank you, sincerely, to everyone.

I pretty much expect to take over Google any day now.

Today I want to list the TOP FIVE posts from 2015 based off the total number of hits/pageviews from you, the readers.

Because it’s all about me, and I have impeccable taste

December 22, 2015 Tony

Author: Tony

A Few Things First

Updated Speaking Engagements

GGS Spotlight: Dr. Lisa Lewis – via GirlsGoneStrong.com

Why Tom Brady’s Diet Is Absolutely Absurd – Dr. Mike Roussell

Strength Training Program Design 101: Exercise Selection and Order – Jordan Syatt

Intensity = Lift More Weight NOT Lift Weight More

Author’s Bio

The thing is, the kettlebell swing isn’t as intuitive as it looks.

Layering the KB Swing

The Hike +1

Moving Forward

I win.

Above All Else

Lets Talk (Over) Conditioning – Jen Sinkler

Altitude Training Masks: Helpful Or Hyperbole? – Dan Hechler & James Darley

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

3 Exercises to Help You Squat Deeper. Without a Single Mobility Drill – Tony Bonvechio

How to Conquer Your Trigger Foods – Georgie Fear

Rotation Helps to Battle SI Joint Pain – Dr. Erika Mundinger

Two Dudes Talking Deadlifts – David Dellanave & Tony Gentilcore

Diet vs. Habit Based Nutritional Coaching – Stevan Freeborn

Glutton Free – Jonathan Acosta

Cardio For Meatheads

1) Battle Ropes/Side Plank Combo

2) Kettlebell Swings/RKC Front Plank

3) Kettlebell Swings/Medicine Ball Slam

4) 10 Minute Farmers Carry

Wrapping Up

Author’s Bio