CategoriesMotivational personal training

An Open Letter to (New) Fitness Professionals

I know for some this may come across as nothing more than me playing the role of some ornery old man yelling at you to get off his damn lawn.

And it some ways, you’re correct.

I like to think, though, that after 12 years of doing what I do, logging thousands of coaching hours, writing for various fitness publications, speaking all over North America (but going global later this year!), and helping to run a thriving training facility, that I may know a thing or two about what it takes to become “successful” in this industry.

I’ve noticed a trend of other people tossing up their two-cents up on the interwebz lately, giving their sage advice to upcoming trainers and coaches, and I figured I’d take the opportunity to toss my hat into the circle too.

– Try to get eight to nine hours of sleep every night (good luck doing this if you’re an entrepreneur).

– Don’t be an asshole.

And there you go. Follow those two rules and you’re golden.  You’re welcome.

Okay, I’m kidding…..but in some ways I’m not.  Consistent, quality sleep is HUGE. And I try my best not to be an asshole in everyday life – I don’t flip out and get all “road ragey” if someone doesn’t move their car within 1/100th of second of a light turning green, I pay my taxes, I hold the door open for people, and I always make sure to put the toilet seat down.

It seems to be working well.

In all seriousness, what follows (in no particular order) are a few off-the-cuff remarks and insights that, in my experience, many upcoming personal trainers and strength coaches should follow or adopt.

Lets just address the “well, duh!”one’s first:  be punctual and show up on time, dress like a professional (trust me:  no one is impressed by your tribal tattoo on your upper arm. Stop wearing cut-off shirts to train clients), smile, wear deodorant (smelly), don’t be a Creepy McCreepypants and be all “touchy feely” with your female clients only to ignore your male clients, write PROGRAMS not workouts, be attentive, shakes are one thing, but don’t eat a meal while training a client, and would it kill you to call you mom every now and again?

1.  Understand That You’re Going to Suck At First.  Like, A lot

When I graduated college and started my internship (and subsequent first job), I thought I knew everything there was to know about training people.

I read all the books I was told to read, wrote all the papers I was told to write, took all the tests I was told to take, and graduated Magna Cum Laude, thank you very much.

Besides I had been lifting weights since I was 13, played four years of college baseball, and had a six pack.  Come on…..I got this!

I was one cool cat.

That is until I had a real, live person plopped down in front of me and was told to take her through an assessment and write a program.

[Cue crickets chirping]

I panicked.  I fumbled over my words.  I had sweaty palms.  I was a mess.

Thankfully I got through the session in one piece and didn’t set the clients hair on fire or anything.  It was then, at the tail end of that first session, when I knew I didn’t know jack shit.

In some ways, twelve years later, I feel I still don’t.

I am grateful for my undergraduate experience, as I’m sure many of you are. That said: no book or paper or lecture or test prepares you for what happens in REAL life.

I embraced my suckage and took it upon myself to grow each day, week, month, and year.

Experience and DOING IT is the best way to learn and get better.  And that comes with time.

Likewise, speaking for myself: I made a concerted effort to read everything (ie” not textbooks) I could get my hands on (articles, websites, blogs), attended seminars, and started to develop my own network of other fitness professionals.

I didn’t do it alone.  I sought out help!

You’re going to suck at first.  How and how fast you improve is up to you.

2.  Placing Too Much Precedence on Letters Over Experience

We’ve all seen it before: Someone hands you their card and they have the entire alphabet following their name.

Joe Schmo, MS, CPT, CSCS, USAW, AT, CrossFit – Level II, World of WarCraft (Honorable Kills: 47+)

In addition, these are also the same people who hand you their resume and list every seminar they’ve attended since 2006.

I’m not knocking this, especially considering what I mentioned above.

But it’s a dangerous precedent when someone becomes more infatuated with adding letters next to their name than they are in actually coaching people.

In the grand scheme of things, letters don’t really mean anything.

Collect those letters, if that’s important to you……..but don’t downplay the important of experience.

 

3.  You’re Not Going to Train Professional Athletes on Day One

I can’t tell you how many guys and girls enter the industry under the impression they’ll be training professional athletes on their first day, as if some head strength coach is going to casually hand over a million dollar arm to a newbie with no experience and who got a C- in Exercise Physiology.

Um, no.  It’s not gonna happen. You’re more likely to look out your window right now and see a Centaur fighting a T-Rex.

I don’t know why this is the case, but many incoming trainers and coaches throw their noses in the air at the thought of training “regular” people. As if it’s beneath them.

Let me tell you a cold, hard, FACT:  those “regular” people help pay the bills.  And, as Pete Dupuis, fellow Co-Founder and Business Manager of Cressey Performance wrote in THIS excellent post, they’re often the most rewarding people to train.

Besides, there aren’t many people who “make it” training professional athletes alone.

4. Not Having a Website

It’s today’s digital age, you’d be crazy not to have a website or “home-base” to direct people to who want to seek out your services.

It doesn’t have to be anything fancy – especially in the beginning – but it should have a Bio, Services Offered, Testimonials, and if you have it, a Media Page highlighting any local or national exposure you’ve received (articles written or appeared in, Podcasts, etc).

You can easily set one up for FREE.  I’d suggest going through WordPress.

As an aside, a website could also serve as another source of revenue stream.  Listen, no one enters a “service industry” and expects to be making a six-figure salary. It rarely happens.

That said, running a popular and successful website can morph into a decent passive revenue stream if done correctly. It often takes YEARS to happen, but things like affiliate sales, distance coaching services, as well as writing and speaking opportunities can manifest over time.

We’re getting a little a head of ourselves, though. The objective of a website is to pimp and to give people easy access to YOU and what you’re all about.

5.  Stop Making Things So Damn Complicated

During my commercial gym training years I used to chuckle at some of things I’d see. Watching some of the other trainers train their clients would oftentimes be more entertaining than going to a matinee at the local theater.

I’d see 45 year old women jumping back and forth on BOSU balls, guys bench pressing with chains (with ONLY chains), and many, many, MANY other comical things under the supervision of a trainer.

I don’t fault some trainers for doing this.  When you’re part of an establishment with 70 other trainers, anything you can do to garner attention and separate yourself from the masses is going to enter the equation.

I’d argue, though, that the BEST thing to develop more leads and to gain more business is to get people RESULTS!

Even back in the day, my mantra was to get my clients really, really good at squatting, deadlifting, push-ups, rows, chin-ups, single leg work, and carries.

Of course, much of this assumes you know how to COACH these things well, which is an entire different discussion altogether.

Even so, stop making things so complicated! Focus on the basics, get your clients really good at doing the basics, and I PROMISE you’ll have all the business you’d ever want.

6. Not Walking the Walk

One of my biggest pet peeves when I worked in the commercial gym setting was listening to some (key word: some) brag about how hammered they got the night prior.  Mind you, these conversations were going on right before meeting up with clients.  Worse, they’d be conversations WITH clients.

I never quite understood this.

What kind of message does this send to the client?

“I know you’re paying me upwards of $70, $80, $100+ per session to help get you healthier, but before we do that let me tell you all about how I couldn’t walk up the stairs to my apartment last night!”

Similarly, on several occasions I’ve heard stories of how some trainers and coaches don’t even train themselves!

This is absurd.

Would you hire a lawyer who didn’t pass the Bar Exam?  Would you take advice from a financial planner who declared bankruptcy?

I know this will come across as harsh, but if you’re a trainer or coach……fucking lift some weights!!!

I’m not one of those people who feels one has to LOOK the part (although, it definitely helps), as there are a plethora of guys and girls out there with impressive physiques who are about as intelligent as a ham sandwich.  At the very least you should be practicing what you preach.

You should be exercising – especially if you’re paid to show other people how to do it.

CategoriesFemale Training Uncategorized

Male vs. Female (Fitness) Double Standards

I just got done watching last night’s episode of The Daily Show with Jon Stewart and the opening bit, as always, was hilarious……but there was also an important commentary on societal stereotypes concerning women in politics.

In a nutshell, Chelsea Clinton (Hillary’s daughter) let if be known to the world that she’s expecting her first child.  Congrats to Chelsea (sorry,  I voted against your Mom)! The media followed suit by asking the asinine question: “Will this news somehow affect Hillary’s decision to run for President in 2016?”

They then followed that up with: “Is it sexist to even ask that question?”

Answer: Yes. Yes, it is.

Especially when you consider 2012 Presidential runner-up, Mitt Romney, has enough grandchildren to field an entire football team, yet this was never brought up or became an “issue” during his campaign.

Expounding a bit further, Jon Stewart also took “beef” with how the media portrays female politicians in general, as these emotional, unstable, ready-to-burst-into-tears-at-any-moment-Titanic-watching-misfits.

If a female politician sheds a tear she’s weak and shouldn’t hold public office.  And clearly it’s that time of the month. If a male politician cries, he’s a “man’s man.”

If a female politician debates or fights back she’s clearly an emotional wreck.  Conversely, if a male politician does the same – ALA Chris Christie – he’s considered somewhat of a hero.

It’s a double standard, and it’s unfortunate.

Again, I HIGHLY recommend watching the opening bit HERE.

You find many of these same parallels in other aspects of society too. Hitting a bit closer to home, the fitness industry is no different.

Walk through any magazine aisle at your local CVS and you’ll see what I’m talking about.

Fitness mags geared towards men tend to have some jacked dude on the cover with words like “yoked,” “get ripped,” and “how to gain 10 lbs if 10 minutes” transcribed throughout.

Fitness mags geared towards women, though, paint a different picture.  Here we’ll often (not always) see some petite, likely air-brushed iteration of a woman on the cover with key words like “drop x pounds, fast!,” “burn calories,” and “tank top arms” highlighted.

What’s more, the media doesn’t help.  Women are programmed to think that lifting weights will make them big-n-bulky or that they’ll grow an Adam’s apple if they attempt to lift anything heavier than their purse.

It’s a double standard, and it’s bullshit.

Women CAN lift (appreciable) weight and build a strong, muscular, athletic looking body (which is also lean, sexy and feminine!!). What’s more, why place such a dark tone on women building muscle?  Is that such a bad thing?

Of course there are a handful of unique considerations that differentiate how a woman should train compared to a man (women tend to be more hypermobile for example), but the mainstream media prefers to over sensationalize things and paint women as these delicate flowers who may hurt themselves if they attempt to deadlift. And if they do, they run the risk of adding gross muscle!

Which is why I’m really excited that the Girl’s Gone Strong crew are releasing their new project The Modern Women’s Guide to Strength Training next week.

The ball has been slowly rolling for a while now, women are starting to gravitate towards the squat rack instead of the Zumba studio (not that there’s anything wrong with that!), and understanding that there’s a lot of false information out there.

There’s still a lot of work to be done.  Molly Galbraith and the rest of the Girls Gone Strong team have upped the ante and have produced what I feel is a stellar product that will empower and encourage many women to embrace the barbell.

Like I said, the product itself won’t be available until next week, but in anticipation they’re going to be releasing a series of FREE videos this week leading up to its release.

The first of which is titled The Role of Your Hormones in Training and can be viewed HERE.

It’s a quick video, but dives into some of the more controversial issues surrounding women and fitness – namely how and why most fitness programs geared towards women simply don’t work.

Admittedly, the video is for women-focused-on women, but even if you’re not a woman it’s still great for your girlfriend or wife to watch.

And, if that’s not enticing enough: everyone who views the video will be entered in to win some killer Girls Gone Strong swag.

—-> Free Video <—-

Categoriespersonal training Program Design

The Concentric-Only Deload

Today’s guest post comes from Dallas based personal trainer, and frequent regular/commenter on this site, Shane “The Balance Guy” McLean.

He covers a topic that I feel many people recognize, but don’t necessarily understand: the deload.

There are a million and one different ways to approach the deload – reduced volume, reduced axial loading, nixing compound movements for more traditional isolation work, placing more emphasis on “fun stuff” like biking, hiking,or recreational sports for a week, actually taking time off and resting, and/or walking underneath a rainbow to name a few. 

Shane discusses one way which many trainees and coaches tend to overlook or dismiss altogether: concentric only training.

I hope you enjoy it!

How many times has your body been beaten up by squats, bench presses and chin ups? For most of us, getting after it and ignoring discomfort is a way of life.

That’s because you love it.

Against your better judgment you arrive at the gym, walk up the stairs and Ohhh….. My…….. God your legs are screaming at you due to the tough workout you crushed yesterday.

You contemplate walking right back down those stairs and finding a nice safe corner to weep in. Most serious exercisers have had these moments from time to time.

But wait, hang on and get out of that corner. Haven’t you heard about deload training?

Deload training involves taking a week off or reducing your sets and reps for a week while maintaining the same intensity before moving into your next training phase.

My take on deloading is little different, however. Let me explain.

When lifting weights, we typically use three types of muscle contractions: concentric, eccentric and isometric.

Isometric muscle contractions are when the muscles produce force but there is no change in the length of the contracting muscle. Think of this like a tug of war between opposing muscles. Examples of this are front planks and side planks.

Isometric exercises are great for reducing age-related muscle losses after a period of inactivity and when joint movements are painful. These types of exercises are useful in a rehab/physical therapy setting.

Plus, when planks are done right they provide for an awesome midsection.

Isometrics are also used in the strength world to overcome sticking points in the major lifts. For instance using a press against pins at a sticking point in your bench press. This isometric move can be performed for several seconds to overcome a weakness at a particular joint angle.

When we eliminate weak points, you can bust through plateaus and gain more strength.

However, isometric exercises can cause higher than normal blood pressure spikes. If you suffer from high blood pressure, these are a no-no. Furthermore, due to no muscle movement, isometrics doesn’t strengthen the muscle through its entire range of motion.

Isometrics has its place, just not for deload purposes.

Eccentric contractions involve the muscle lengthening while under tension due to an opposing force (gravity or added resistance) being greater than the force generated by the muscle. Think lowering down from a chin up/squat (slow eccentric) or the preparation for a plyometric movement like power push-ups or squat jumps (fast eccentric).

As fewer motor units (functional unit of muscle contraction) of the muscle contract during the eccentric phase, the muscle can generate 1.3 times more tension than the concentric (lifting) phase.

This increase in tension leads to our size and strength gains when the weight is lowered under control and through a full range of motion. Eccentric contractions are essential for your awesomeness.

Just don’t tell the guy who’s half-assing squats at your gym.

The drawback for lifters is that eccentric contractions can lead to delayed onset muscle soreness (pain you feel 24-48 hours after tough training), muscle swelling and decreased range of motion.

[Histochem Cell Biol. 2002 Jul;118(1):29-34. Epub 2002 Jun 18.

Eccentric contractions leading to DOMS do not cause loss of desmin nor fibre necrosis in human muscle.

Yu JG1, Malm C, Thornell LE.]

If you’ve ever had trouble using the bathroom or walking up stairs after leg day, you can relate.

Last but not least, there are concentric contractions. Concentric contractions happen when force generated by the working muscles overcomes the resistance, and the muscle shortens.  Think of pushing the bar away from your chest or flexing your biceps hard while doing curls.

Like eccentric contractions, concentric contractions are essential for increasing your muscle capacity and mass.

Here’s the kicker. Using just concentric contractions can help lessen the pain of muscle soreness caused by DOMS, as pointed out by a 2006 study in, “Applied Physiology, Nutrition and Metabolism.”

Now imagine for a moment exercising while minimizing your eccentric contractions. Presto, you have the perfect deload training.

My version of deload training can be plugged in between training phases as recovery, as a one-off training or when you want to add variety to your current routine.

Deload training recommendations

1.        Most concentric dominant moves are not overly technical, but you must have mastered the basics of pushing, pulling, hinging and squatting.

2.        Choose moves with little or no eccentric movement, such as plate pushes, sled/ prowler pushes, step ups, medicine ball throws, kettle bell swings and resistance band exercises like chest presses and rows.

3.        The repetitions should be in the 8-12 range. When done for time, do 20-30 seconds of maximum effort.

4.        As a guideline, keep the rest periods between exercises and circuits to 60- 90 seconds. If you need more rest, take it.

Here is my one of my favorites.  Complete this as a circuit for a total of 3-4 circuits.

Let the fun begin.

1. Medicine ball squat toss, 8-10 reps

Cues- Use proper squat from.  Release ball quickly. Imagine the ball is a hot potato.

2. Overhead medicine ball throws, 8- 10 reps

Cues- Strong step forward and when releasing the ball, encourage yourself to “spread your fingers apart’ on release.

3. Kettle bell swings, 30 seconds

Cues- On the down swing the wrists must “smack” the inner thighs. On the upswing squeeze the butt and take a sharp breath out. Tell yourself to “squeeze and breathe”. My favorite cue of all time.

4. Power resistance band rows

Cues- Quarter squat position, stand tall and squeeze the butt. Use a quick pull. Elbows don’t travel past the torso.

5. Plate push

Cues- Push away from the floor. Tell yourself you’re running on hot coals.

When using this instead of your usual deload/recovery, do this no more than 3 times per week.

When plugging this in for fun or to aid with delayed onset muscle soreness, just do one time.

Your body will thank you.

About the Author

Shane McLean is a Dallas based personal trainer and is also known as The Balance Guy.

You can also follow him on Twitter HERE.

CategoriesMotivational Strength Training

Getting Comfortable With Being Uncomfortable

If I had to make a list of things I hate (and hate is a very strong word, so I don’t use it lightly), it may look something like this (in no particular order):

1.  Poodles.
2. Anything Tracy Anderson says.
3. Talking about “feelings.”
4. People who complain when it’s cold outside, and then complain again when it’s too warm.
5.  BOSU balls.
6. Hitler.

I’m sure I could keep going, but I don’t want to come across as one of those Johnny Raincloud types.

One item that could serve as more of an “umbrella” theme, and something I’m sure many of you reading can commiserate with is the idea of comfort zones. Or, more specifically, the fear of leaving one’s comfort zone.

Most people (myself included) hate leaving their comfort zone, because, well, it’s hard.

And, in the ultimate example of a Captain Obvious moment, stepping outside our comfort zone(s) is also uncomfortable.  It’s uncomfortable as f***.

There’s a reason why successful – or seemingly successful – people are successful.  How’s that for a tongue twister!?!

They’re comfortable with being uncomfortable.

As a matter of fact it can be proven by science, as shown by this graph we made at the facility this past weekend.

I can outline an endless array of examples throughout my own life – in and outside of the weightroom –  where I was afraid to step outside my comfort zone.

– There was my entire Junior High and High School career where I never once asked a girl out for fear of being rejected.

– There was that time I turned down a Division I baseball scholarship to instead play at a reputable Division II school because I was afraid to go alone (two other teammates from my JUCO school were also going to the same Division II school).

– And I can count numerous occasions throughout my training career where I’d start a training program, only to revert to my old habits once something “hard” came into the picture.

Oh, which reminds me:  I also hate Turkish Get-ups!

But it’s more of a love-hate relationship nowadays.

I think by now most of you are picking up what I’m putting down.  There’s a lesson to be learned here.

Take a basketball player for example. Many are under the impression that the only way to get better or to improve performance on the court is the play more basketball.

The idea is that the more running, jumping, running, and more jumping they do, the better they’ll get.

Of course, in some ways this is true.  There IS a component of specificity here.  You can’t get better at playing basketball by spending an afternoon at the hockey rink or by perfecting your squat technique.

If you want to improve your skills at ball-handling, passing, shooting, etc…you need to play basketball.

And it’s with this in mind where I feel many fail to see an opportunity to step outside their comfort zone, and as a result improve.

Many (not all) basketball players will roll their eyes at the idea of spending time in the weight-room to help enhance their performance.

They don’t quite understand that strength is the foundation for everything.  You can’t have power, agility, endurance, and all the other “qualities” we look for in athletics without having a base of strength to “pull” from.

The only way to improve one’s vertical jump is to jump, right?  Not necessarily.

Strength is a continuum.

Far to the left you have reactive training or Absolute Speed, and far to the right you have Absolute Strength.  In the middle you have things like Strength Speed (Olympic lifting) and Speed Strength (think: dynamic effort).

Going back to our basketball player, many will spend an inordinate amount of time training in the Absolute Speed or Reactive side of the spectrum.  Sure, they’ll see results and make progress (and oftentimes do very well)….but they’ll rarely (if ever) reach their optimal level.

It isn’t until (s)he switches gears, makes a concerted effort to step outside their comfort zone, and implement more training from the opposite end of the spectrum that they’ll start seeing profound changes in their performance.

And this can be applied to regular Joe’s and general fitness population too.  Many people are so endurance-centric (<— I just made up a word), and engrained to think that VOLUME and feeling like they got run over by a mack truck after every training session is the best way to make progress that, ironically, they never make progress.

We’ve all seen those people who spend HOURS at the gym, dutifully putting in their miles on the treadmill and performing copious repetitions with light weight, only to look the same now as they did five years ago.

Maybe that’s their goal, and they could care less how they look.  If so, I’m an asshole and should shut up.

However, lets just assume that’s not the case.

Implementing some more (true) strength training, reducing volume, and becoming less endurance-minded will almost always help.

Unfortunately, they’re afraid, stubborn, or perhaps unwilling to step outside their comfort zone.

And that just stinks.

I am by no means suggesting that someone has to turn their back on what they like to do. If you like running on the treadmill….do it!  If you like attending yoga class…….do it!  If you like driving a Prius…… do it!

I won’t judge.  That much……;o)

You can still do all of those things.  But when someone suggests to maybe turn the page, lift something heavy, maybe perform a deadlift or two from time to time, and you refuse to listen (because you’re unwilling to leave your comfort zone), don’t continue to bitch and whine when you’re not seeing the results you want.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/18/14

I’ve been up since 3:30 this morning, so I don’t really have much to say at this point.  I’m thiiiis close to injecting some caffeine directly into my left ventricle.

For those who celebrate it, I hope you have a great Easter weekend.  Try not to overdo the peanut-butter eggs….;o)

And for those who don’t, I hope you, too, have a great weekend.

I’m out!

Accept Regression to Allow Progression – Anthony Dexmier

This is a topic I’ve touched on in the past: where regressing an exercise can be viewed as a progression.

A great example would be Goblet squats.

Many people will roll their eyes and think I’m crazy when I tell them to take the barbell off their back and revert to performing Goblet squats.  How can one possibly get stronger and jacked if they’re not back squatting?

What am I trying to do:  steal their gainz!?!?!

The thing is, a lot of people think they’re more advanced than they actually are.  It’s similar to what we see the first week of every season of American Idol, where those people who have been told by their Aunt Grace all their life they have the “voice of an angel,” when in fact they actually sound more like a rhinoceros passing a kidney stone.

The same can be said about squatting.  Some people just aren’t ready to get underneath a bar on day one.  A regression can be a progression.

Diaphragmatic Breathing: Implications in an Exercise Program and On-Field Performance – Miguel Aragoncillo

Talking about breathing – how we suck at it, how we can correct it, and how it can affect posture/performance/and a bad hair day – is all the rage in the fitness industry nowadays.

I understand why some people are skeptical and feel it’s just a trend that’s hot right now. I mean, Skechers used to be cool too.

I’ve seen how addressing one’s breathing patterns can have a profound influence on everything from pain to ROM deficits to posture to movement quality.  Sorry, it can’t fix a bad hair day.

In this post Miguel does a nice job in explaining some of the ins and outs of diaphragmatic breathing and how “owning your rib position” can make you a beast in the weight room.

P90x and Muscle Confusion: The Truth – Charles Staley

The whole idea of muscle confusion and how it’s important to place credence in it is a bunch of bullshit.

The human body is a lot smarter than some infomercial gives it credit for.

Stealing a line from the article itself:  “Muscle confusion isn’t about preventing plateaus; it’s about giving beginners enough variety so they won’t immediately get bored and quit. And when you constantly vary your training, you might not be as likely to quit, but you’re not going to make any real progress.” 

Also, as a friendly reminder:  TODAY (Friday) is the last day to purchase Bret Contreras’s 2×4 Program at the sale price.

It’s a great resource, especially for those looking to get strong (and to add muscle).  I’ve started the program myself this week and am loving it.

The introductory offer ends tonight at midnight, so be sure to check it out HERE before then.

CategoriesUncategorized

Contraindicated Lifters vs. Contraindicated Exercises

I like to think that as a strength coach I’m wiser now than I was ten, five, hell, even two years ago.

There’s stuff that I poo-poo’ed back in the day, only to do a complete 180 later on once I got past my own prejudices and got my head out of my own ass.

Take yoga for example. While there’s still a large percentage of me that feels it’s not a good fit for some people – and I wholeheartedly cringe at how it’s marketed towards women as the end-all-be-all panacea of health – I’ve changed my mind in many ways.

I don’t feel it’s the spawn of Hitler as I used to believe.

It DOES have a place.  And if someone likes yoga, and wants to do it, who am I to judge?

I still feel it’s woefully OVERemphasized, and there are a lot of people out there (not all) who make a lot of silly claims (“yoga builds long, lean muscles!”), but my older, less cynical self does appreciate that it provides a plethora of benefits.

For those interested, you can check out my Tony Takes a Yoga Class Part I and Part II.

Another example would be CrossFit. Like a lot of strength coaches, there’s quite a bit about CrossFit that I don’t agree with – lack of assessment and progression, ridiculous WODs, little to no sense of structure with regards to coherent programming.

This isn’t representative of ALL CrossFit affiliates, of course, but a far portion of them.

However, I’d be remiss not to recognize that there is a lot of good about CrossFit too. I actually wrote a post DEFENDING CrossFit HERE.

Bringing the discussion to specific exercises, 80% of people will have some form of lower back pain at some point in their lives. At any given moment, 1 in 3 are experiencing lower back pain NOW.

While lower back pain can be attributed to any number of things – aberrant motor patterns, mobility/stability deficits, lack of spinal endurance, blunt trauma, or global warming, to name a few – I’d go so far as to say that 75% of those people (the ones who are physically active anyways) will usually point their finger at one specific training session where they tweaked their back performing either a squat or a deadlift.

Not surprisingly, these are the same people who will scour the message boards, tirelessly, warning people of the dangers of squatting and deadlifting.

Of course, if we were to dig deeper, we’d find out that their version of a deadlift is more like a “lets see how much we can round our back while lifting this bar off the floor” doohickey.

Nonetheless, the point I’m trying to make is that it’s rarely the exercise that’s the problem – it’s the lifter.

Both Eric and myself have always stated that there’s really no such thing as a contraindicated exercise, rather there are contraindicated exercisers.

I believe EVERYONE should learn how to squat and deadlift.

Both are basic human movement patterns that, for whatever reason: whether it’s poor mobility, some sort of kinetic dysfunction, inactive lifestyle, lack of core stability, tight this, stiff that – many people have forgotten how to do properly.

It doesn’t mean, though, they can’t re-learn it.

Moreover, the same can be said about anyone with limited hip or thoracic mobility -which can make deadlifting from the floor a bit problematic.

Instead of trying to hammer square pegs into round holes, we can use something like the trap bar (with an elevated setting) which makes things infinitely more manageable, and safer.

Matter of fact, we don’t have to limit this to just squats and deadlifts. Someone’s shoulder hurts when they bench? The simple answer would be to tell them to:

– Stop benching every Monday, Tuesday, Wednesday, Thursday, Friday, and every other Saturday.

– Implement more horizontal rowing into the mix, to the tune of 2:1, or even a 3:1 (pull/push) ratio.

– Push-ups, push-ups, and more push-ups.

– Work on their technique, cause it sucks.

– Add in more dynamic stabilization drills for the rotator cuff, like THIS.

– Get some aggressive soft-tissue therapy done, whether it’s Graston, ART, or massage.

Okay, so it’s not that simple.

Since most are going to bench anyways, why not show them some better alternatives, like floor presses or board presses?

They’ll still be able to “bench,” albeit with infinitely less stress on the shoulders. Along with the stuff mentioned above, in a matter of weeks, they could be back to benching pain-free in no time!

Using ONE more example, “Ten years ago Tony” would probably want to drop-kick present-day Tony in the face for saying this, but, everything has an appropriate time and place: leg presses, leg extensions, leg curls, and, sadly, even BOSU balls.

Yes, I said BOSU balls.

None of the aforementioned items mentioned above would be my first choice when building a program for someone who’s healthy, but they DO have a time and place.

In the end, it comes down to understanding that there are contraindicated lifters, not contraindicated exercises.

Understanding this point, as well as being able to make the necessary progressions, is oftentimes what separates the great trainers from the not so great.

Which is why I’d like you to read my latest article on Stack, which discusses why back squats MAY not be such a great fit for baseball players.

Continue reading……..

CategoriesProduct Review Program Design Strength Training

Pimp Your Program Design

Today I have a killer guest post by strength coach, future Dr., good friend, and specializer in all things glutes, Bret Contreras.

Getting good (or even adequate) at designing effective training programs takes time. There are a lot of theories and opinions out there on the topic, and in today’s post Bret shares some insight on what he feels should be some common denominators.

There’s a TON of useful, easily actionable information involved (and I went a head and embedded numerous videos from Bret which could serve as excellent resource themselves).

Also, as an FYI, Bret released his new program yesterday called 2×4.

Bret was nice enough to send me an advance copy last week and I had the opportunity to read through it while I was stuck at O’Hare airport in Chicago over the weekend.

I liked it.  A lot.

Watered down to the essentials, the title 2×4 means 2 (big, compound, movements) performed 4 times per week.

It’s a 14-week program designed to get people STRONG (and gunny) by integrating strength work in conjunction with sub-maximal training and assistance work.

I think what I appreciate most is that it’s a no-frills program. You vs. the barbell.

While Bret suggests which exercises you should focus on, you do get the opportunity to choose which eight exercises you’d like to have as your “indicators” to gauge progress.

What’s more the program can be modified to fit your preferences (strength vs. hypertrophy), so it’s far from a one-size-fits all program.

He also includes a bunch of sweet bonuses, all of which only sweeten the pot.

In fact, as of today, I’m doing the program myself!  I can’t wait to see what kind of results I get.

For more information you can go HERE.

On that note, enjoy the article!

Pimp Your Program Design

Is your training still stuck in the 1990’s? If so, let me help you out with some common program design tips of highly effective trainers and lifters.

Necessary Components

First of all, your training will need to be comprehensive. While I personally prefer 4 full body training sessions per week, other training splits can certainly be effective too. Just make sure that every week (and preferably twice per week), you’re performing exercises from the following categories of movements:

1. Hip + Knee Extension Movement – these include bilateral and unilateral squatting exercises. Examples are goblet squats, back squats, front squats, Bulgarian split squats, walking lunges, and step ups.

2. Straight Leg Hip Extension Movement – these include bilateral and unilateral hip hinging movements. Examples are deadlifts, good mornings, horizontal back extensions, 45 degree hypers, reverse hypers, single leg RDLs, and kettlebell swings.

3. Bent Leg Hip Extension Movement – these include bilateral and unilateral bridging and thrusting movements. Examples are hip thrusts, barbell glute bridges, single leg hip thrusts, and cable pull-throughs.

4. Upper Body Pressing Movement – these include bilateral and unilateral vertical, 45 degree, and horizontal presses. Examples are barbell or dumbbell bench press, barbell or dumbbell incline press, and barbell or dumbbell overhead press.

5. Upper Body Pulling Movement – these include bilateral and unilateral vertical, 45 degree, and horizontal pulls. Examples are chins, pull-ups, seated rows, one arm rows, inverted rows, and bent over rows.

6. Core Stability Movement – these include anti-extension, anti-lateral flexion, and anti-rotation exercises. Examples are RKC planks, side planks, ab wheel rollouts, hollow body holds, suitcase holds, and Pallof presses.

Base your training around these exercises and you’re bound to succeed.

Balanced Hip Extension Exercise

Unless you’ve been hiding in a cave for the past 50 years, you’ve undoubtedly heard about the merits of hip extension exercise. Simply put, it’s the cat’s pajamas.

However, some hip extension exercises stress the flexed-range position, while others stress the extended-range position.

Flexed-Range Hip Extension Movements

Squats, front squats, conventional deadlifts, sumo deadlifts, good mornings, lunges, Bulgarian split squats, trap bar deadlifts.

 Note from TG: Who wants to bet that Bret’s not wearing any pants in this video?????

Extended Range Hip Extension Movements

Hip thrusts, barbell glute bridges, single leg hip thrusts, horizontal back extensions, cable pull-throughs.

The exercises in the former group are staples that have been popular for quite some time. The exercises in the latter group have recently emerged onto the scene and are very important for ensuring that full range hip extension strength and maximum glute development are realized. Every good program should include exercises from both groups.

Daily Rowing and Glute Work

Not all volume is created equal. Some exercises heavily tax the CNS, whereas others don’t tend to create much soreness or fatigue. Performing maximal deadlifts multiple times per week is usually a recipe for disaster, but the same cannot be said for rowing movements and most targeted glute exercises.

You may perform 2-3 sets of inverted rows, seated rows, one-arm rows, chest supported rows, or face pulls every training session.

You may also perform 2-3 sets of band seated hip abductions, monster walks, sumo walks, banded clams, band hip rotations, side lying hip raises, glute marches, or RKC planks every training session as well.

Sub-Maximal Training Methods

In the old days, we thought that we had to max out or take every set to failure in order to see results. These days, more and more coaches and lifters are realizing the benefits of sub-maximal training methods.

I like to perform what I call super-strict reps, or dynamic-effort reps, or pause reps, each for around 3 sets of 1-5 reps. This allows for greater training frequency without compromising recovery, which leads to greater strength gains over time.

Personal Record (PR) Opportunities

Pick 5 of your favorite compound exercises. If you consider a 5RM, a 3RM, and a 1RM, that makes for 3 different “PR opportunities” per exercise.

If you perform 3 sets of 1, 3 sets of 3, or 3 sets of 5 reps, then this makes for 3 more “PR opportunities” per exercise. With 6 PR opportunities for 5 exercises, this equates to 30 different PR’s. Week in and week out, you should be setting PR’s.

Do you know what you can max close grip bench? Do you know what you can front squat for 3 set of 5? Do you know what your 3RM sumo deadlift is? If not, you should.

Deloading

I know you love training balls-to-the-wall (or ovaries-to-the-wall if you’re a female lifter), but you simply cannot train all-out 52 weeks out of the year.

I like to go hard for 6 weeks and then deload for a week. Some coaches prefer to deload every 3 or 4 weeks. It all depends on the lifter, but suffice to say, you need to plan built-in easy weeks that allow for proper recovery.

Conclusion

Hopefully these suggestions will revamp your training and help you reach new levels of strength and physique development. They’ve worked well for me and for my clients, so I think they’ll work for you too.

About the Author

Bret Contreras, MA, CSCS is currently studying to receive his PhD in sports science at AUT University. Find out more about him by visiting his blog at www.BretContreras.com.

 

CategoriesFemale Training

The “X-Factor” When It Comes to Convincing Women to Lift Weights?

What an awesome weekend.

Before I get into the meat and potatoes of this post, I first wanted to offer my gratitude to Randy Martin and his staff over at POWER Fargo for not only inviting me to speak but for being amazing hosts during the 3rd Annual Sanford POWER Strength and Conditioning Clinic.

Not only was it an eventful two days filled with top notch training and nutrition information catered towards fitness professionals (there were roughly 200 attendees, mostly strength coaches, personal trainers, physical therapists, with a spattering of Bert Blyleven fans* ), but – and I know this is a random point to bring up  – the food spreads were on point!

You know you’re at a strength and conditioning event when all-you-can-eat deviled eggs and chicken/pineapple skewers are part of the experience.  It was meathead heaven!

The only thing that would have made it more meat-headed was if they included creatine as a condiment or John Cena showed up and started a pig roast.

Note to any future seminar/conference planners:  this needs to happen.

Game time for me was all-day Saturday.  I spoke a total of six times – two presentation (one on squat assessment, and the other on shoulder “stuff”) and four, 30-minute long hands on sessions, where I discussed some of the shoulder care exercises we use at Cressey Performance with the bulk of our overhead athletes.

The latter of which you can learn in more detail HERE.

And by watching this video (my apologies for the lighting, it does get better as the video progresses):

Needless to say by the end of the day Saturday my brain was mush.  Annnnd I lost my voice.

Now I’m sitting here in the lounge area at my hotel Sunday morning writing this blog before I head to POWER to get a quick lift in with a few of the coaches there, and then it’s off to the airport.

So if you’re reading this post on Monday…….I MADE IT HOME!  YAY!!!

Also, as a quick aside:  Can I just take a second to say how lovely, in general, people here in the Mid-West are???

It’s been so refreshing to make eye contact with people, have them smile, and say “good morning.”

Sometimes I feel as if you can do the same thing in Boston (say hello to someone) and you’re more apt to be challenged to a knife fight than someone reciprocating.

Thanks Mid-West, for restoring my faith in humanity!!

The “X-Factor” When It Comes to Convincing Women to Lift Weights?

It’s no secret that I’ve encouraged and longed championed that women can and should lift (appreciable) weights.  I say “appreciable weights,” because pink dumbbells don’t count.  Those are paperweights. Doorstoppers. Bookshelf holders. The things that are relegated to the Tracy Anderson’s and Gwyneth Paltrow’s of the world (when she’s not dissing working moms of course) who are ignorant, prefer to placate into women’s fears about fitness,and/or want to sell DVDs.

NOTE: For those interested, HERE’s a link to a bunch of female-specific blog posts on my website. Stuff that’s actually useful, educational, empowering, and is gluten and botox free.

There’s no shortage of reasons why women should lift weights.  For all intents and purposes they’re the very same reasons why men lift weights:  to improve performance (whether in their respective sport(s), in daily life, or in the bed room.  BOM CHICKA BOM BOM), to improve health markers (increased lean body mass, improved bone density, offset metabolic disease, to name a few). to (hopefully) prevent injury, to look and feel like a million bucks, and/or, simply, because they like it or want to.

I recall several encounters my girlfriend, Lisa, has had at the commercial gym where she trains.  She’s a pretty serious lifter. She deadlifts, squats, performs hip thrusts, push-ups, can crush strict bodyweight chin-ups for reps, and on more than one occasion she’s been approached by both men and women who ask the inevitable question:

Are you, like, training for something?

Her answer:  “Yes, life.”

It’s in that light that I wholeheartedly LOVE it when women just train to train.

The question, though, is why do so many women refrain from hitting the weights in the first place despite knowing the gulf of benefits it provides?

Some of the the battle, I believe, is just getting through the intimidation factor.  I can understand why the bulk of women are reluctant to mosey on over to the free-weight area, what with all those guys grunting and groaning (it’s 40 lbs dude, relax), not to mention the redolent, gaseous, plume of Axe Body Spray one has to contend with.

It’s nasty.  I can’t say I blame them there.

A larger portion of the battle, and something many coaches don’t recognize, is the gender differences between men and women (Quick Refresher: boys have boy down there parts. Girls have girl down there parts.) and how they use the power of comparison, for better or for worse.

This is something that Registered Dietician and strength coach, Dave Ellis, touched on over the weekend during one of his talks at the POWER Fargo Strength Clinic.

He noted that one of the marked differences between men and women is that women are more societal comparitive, and men tend to be more temporal comparitive.

Put another way: women judge their current state against others (women), while men judge their current state to their own past current state.

If that still doesn’t make sense: women (not all) compare themselves to other women, while men (not all) compare themselves to themselves.

It’s uncanny how much this makes sense.

In the weight-room guys are always trying to lift more weight, competing against themselves, judging their progress by what they did in the days, weeks, months, or even years prior.

Conversely, women (again, not always) judge progress by comparing themselves to other women and it’s toxic at times.

I once had an older female client – in her 50s – who would regularly kick-ass in the gym – only to disregard her progress because she didn’t look like the 22 year-old former Division I athlete who trained at the same time as her.

And this was a woman who had a few years of good training under her belt and knew better.

What does this say for those women who have little to no training experience?

Maybe the initial intimidation factor, and what prevents some women from seeing progress, isn’t so much the dudes walking around with their tubs of protein and cut-off shirts, not to mention the learning curve and trying to figure out what the pulldown thingamajiggy does, but rather the notion that many are comparing themselves to other women; some of which are younger or just have more training experience?

It’s human nature to compare – that’s not the issue.  But when it serves as the main litmus test to gauge progress, and it’s done all….the…..time, it can become problematic.

I don’t know the exact answer to this conundrum – I’m a strength coach not a psychologist!! – but maybe if we (as fitness professionals) made a more concerted effort to tweak or “nudge” women’s mentality and to try to get them to compete against themselves, we’d see a bit more of paradigm shift?

It’s something I try to instill in my female clients from day one.  Rather than gauge progress by comparing themselves to what other women are doing or how they look, I try to get them to focus on THEMSELVES. Once they recognize, understand, and accept that any progress is progress, that’s a massive mountain that’s been conquered.

– Maybe they’re doing push-ups from the floor now, whereas four weeks ago they could barely eek out one from an elevated pin position. Win!

– Maybe they’re able to perform a clean looking squat pattern now, whereas before they could barely do it without falling over. You go girl!

– Maybe they added 20 lbs to their deadlift! Baller!

– Maybe they can fit into their favorite pair of jeans now. Holla!

– Maybe they can get through an entire training session without having to take a break, whereas before they had to stop every five minutes. Fantastic!

– Maybe they don’t call you an asshole as much during their training session.  Until you make them push the sled….;o)

All of those accomplishments should celebrated – regardless of how trivial they may seem – and should serve as a way to empower women to see that it isn’t about what other’s are doing and comparing everything to them, but how they’re making themselves better.

It’s about you.  Simple as that.

* For those who have no clue who Bert Blyleven is.  He’s only the Minnesota Twins’ all-time leader in pretty much every pitching category there is, including rocking the high stirrups.  

He was also inducted into the Baseball Hall of Fame in 2011.

Since I was speaking in Minnesota I made sure to win the graces of the crowd by giving tribute to my Twins knowledge and not make too many references to the Red Sox.  I busted out a few Kirby Puckett, Gary Gaetti, Kent Hrbek, and Danny Gladden references.

And Tom Brunansky

And Jack Morris

I’ll keep going dammit……………

Chuck Knoblauch, Joe Mauer, Frank Viola, what!

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/11/14

As most of you are reading this, I’m currently on my way to Fargo, Minnesota to present at the Sanford POWER Strength & Conditioning Clinic this weekend.

UPDATE:  to say I’m ass, and realized after having landed and met my ride that I was in NORTH DAKOTA and not Minnesota.

It’s my first extended stay in the state of Minnesota North Dakota, and sadly I have no beard to show for it.

Nevertheless, I was pumped to be invited to speak at this event and am looking forward to a weekend of learning and networking (and trying my best not to make any references to Fargo, the movie).

You’re darn tootin’!

Sorry, I couldn’t resist.

Here’s this week’s list of stuff to read while you’re pretending to work.

Enjoy!

Skipping Breakfast: Will It Really Make You Fat? – Helen Kollias

People love arguing over the merits of breakfast.  I for one LOVE breakfast.  I wake up every morning excited to crush an omelet.  And I’m not talking about some sissy egg white omelet either.  No, no.  I’m talking about a 6-8 WHOLE egg omelet.

Breakfast isn’t for everyone, though, and it’s not the end of the world if someone decides to skip it.  Despite some sensationalistic reports, skipping it WILL NOT make you fat.  The team over at Precision Nutrition explains why.

8 Moves For a Crazy Strong Core – Ben Bruno

It’s official:  Ben Bruno is a sadistic bastard.

The Positive Business Plan – Mark Fisher and Michael Keeler

This isn’t something to read, but rather watch.  If there’s one thing I’ve learned in helping to start and run a successful (fitness) business it’s that caffeine is your best friend going out of your way to build a sense of COMMUNITY amongst your members is worth more than gold.

You’d be hard pressed find anyone who’s done a better job at doing this than Mark Fisher and his business partner, Michael Keeler.

I mean, they refer to their clients as Ninjas!  And they don’t call their gym a gym.  Instead, they refer to it as The Enchanted Ninja Clubhouse of Glory and Dreams.

But it’s not all unicorns and nunchucks.

Mark estimates that each coach at his establishment spends roughly 10-hours per week on personal development.

Ie:  their “Ninjas” get coached very, very well.  They not only know every word to the musical Wicked, but they know who Mel Siff is.

I’ve personally met Mark, and I respect the hell out of him.  And I HIGHLY encourage anyone who’s remotely interested in starting a business (any business) to watch this 16 minute video.

CategoriesUncategorized

Help Cressey Performance Support The One Fund Boston

It goes without saying that last year’s Boston Marathon will forever be singed in our memories as a pretty crappy day.

This is especially true for those who were directly affected by the horrific events that transpired.

Indeed the entire country shared in the horror, but as someone who lives in Boston (my apartment is located less than two miles from the finish line), I can tell you first hand that the events of that day, not to mention the days that followed when the entire city essentially shutdown to find those two dickheads, conjure up equal parts rage and pride.

Rage in the sense that it’s hard to believe that there are people that evil and cowardly in the world who would (and will) casually do something so unspeakable, as if they’re simply flipping a coin or deciding which movie to go see.

Pride in the sense that the human condition never ceases to amaze me. There were infinite numbers of people who risked their own lives to act and to seek justice.

More to the point, after the fact, thousands upon thousands of people have been more than willing to lend a helping hand in countless ways.

It’s a year later, and with the 2014 Boston  Marathon right around the corner it’s safe to say that all those same feelings from last year are being drummed up and people are still eager to remember that tragic day and to offer their help.

Cressey Performance will be hosting a Charity BootCamp this coming Saturday, April 12th from 7:45 AM to 8:45 AM, and all proceeds will be donated to The One Fund Boston.

Obviously not everyone reading can attend the bootcamp, unless you happen to have a private jet in your back-yard.

Either way we’d graciously accept any donations others would be willing to contribute.

Greg Robins has set-up a campaign page for people to donate to HERE.  Our goal is to raise $200, but I think we can (and will) easily surpass that.  Especially with your help.

Again, 100% of the proceeds will go towards The One Fund.  And, I owe you a hug for being such an awesome human being.

Just sayin.

Thank you!!!