CategoriesNutrition

Another Cholesterol Rant

It’s not something I’m proud to admit it, but up until last week it’s been about eleven years since I’ve stepped foot into a doctor’s office.

While I’d like to sit here and say it’s due to some irrational fear – akin to some people’s fear of say, clowns – sadly, it has more to do with plain ol’ stubbornness peppered with a hint of laziness and a touch of cynicism.

Knock on wood it’s not that often that I get sick.  I can count on one hand the number of times I’ve been legitimately out of commission in the last decade, to the point where staying home and watching re-runs of Knight Rider seemed like a better option than “manning up” and heading to work.  And even then I was usually back to normal within a 24-36 hour period.

Fever? Headache? Upset stomach? Ebola?  Whatevs. Doctor schmoctor.

I think much of my “beef” with the primary care industry (and yes, it IS an industry:  they’re just as interested in making money as your local Audi dealership) is that a large portion of it (not all of it) is more interested in being reactive instead of proactive.

It’s much easier to tell the type II diabetic to take eight different pills to treat their symptoms than it is educate him or her on the benefits of exercise and making wiser food choices.

I get it:  doctors are trained to use medicine, not dumbbells and fish oil, to treat symptoms.  It’s just kind of frustrating when I know we can save a metric shit-ton of money in preventative health care costs by educating people rather than circumventing everything with “band aid” fixes.

So yeah, I generally steer clear of the doctor’s office more so out of spite than anything else.  It’s stupid and childish, I know.

But what can I say? I like Boobies.

Well, Lisa put an end to the nonsense. She’s been on me for a while now to go to the doctor’s office if for nothing else just to get a check up and make sure things are a-okay.

To her credit, Lisa absolutely adores her doctor – she’s very attentive, listens, takes her time, and takes a much more proactive approach – and mentioned to me last fall that she was accepting new patients.

I made the appointment and conveniently missed it.  Oops.

I know it came across as self-sabotage, but I totally blanked and got my dates mixed up, and unfortunately, because she’s so popular, in order to reschedule I would have had to wait until January in order to see her.

To make a long story short, I ended up making an appointment with one of the resident doctors (who’s under the supervision of Lisa’s doctor) and well, it was awesome!

She asked a lot of questions, took her time, and didn’t blink an eye when I told her I ate 5-10 eggs per day.  I mentioned that I was interested in getting my vitamin D checked, as well as my cholesterol but that I didn’t want the ordinary test that just gives you your total cholesterol (HDL/LDL) count.

Total cholesterol is a meaningless number and should be the basis for absolutely nothing.  The old division into “good” (HDL) cholesterol and “bad” (LDL) cholesterol is out of date and provides only marginally better information than a “total” cholesterol reading.

As noted in their fantastic book, The Great Cholesterol Myth, Jonny Bowden and Dr. Stephen Sinatra state:

Both good and bad cholesterol have a number of different components (or subtypes) that behave quite differently, and the twenty-first-century version of cholesterol test should always tell you exactly which subtypes you have.

More to the point they HIGHLY recommend a Particle Size Test.

Although LDL cholesterol is known as the “bad” cholesterol, the fact is that it comes in several shapes and sizes, as does HDL cholesterol, the so-called “good” kind.  These different subtypes of cholesterol behave very differently.  Seen under a microscope, some LDL particles are big, fluffy, and harmless.  Some are small, dense, and “angry,” and much more likely to become oxidized, slipping through  the cells that line the walls of arteries and beginning the inflammatory cascade that leads to heart disease.

Total cholesterol doesn’t mean shit and should NOT be the basis for any treatment.  While the media is quick to demonize high total cholesterol for the cause of heart disease, what they fail to dictate to the pubic is that 45-50% of the people who die from heart disease have what’s deemed “acceptable” total cholesterol readings.

There’s much more of the onion that needs to be peeled back than TOTAL cholesterol.  What’s more, the fact that cholesterol is demonized in the first place is a bunch of BS.

Alas, the public has been programmed to think that cholesterol is our enemy……….so it only makes sense that the amount of eggs I ingest on a weekly basis would make most people cringe.

I got my blood work back the other day, and in the words of my doctor:  everything came back perfectly normal.

So to all the random checkout line cashiers throughout the years who shit a tofu brick and went out of their way to express their concern about my cholesterol levels (I can’t tell how many have asked whether or not I’m ever concerned about my cholesterol) because of the number of cartons of eggs (and beef, and bacon, and cheese) I buy each week, but never said a word to the person a head of me with a cart filled with soda, ice-cream, chips, cookies, and organic Pop-Tarts…… all I have to say is:

Nah nah nah nahhhhhhhhhhhhhhh.

I win.

And, I have the coolest doctor like, ever.

CategoriesMotivational

Why Do People Change?

Today’s guest post comes from a familiar face on TG.com, Justin Kompf, who previously contributed a very well received piece – HERE (on how to (Wo)Man Up).

Justin’s someone who I feel is going to do great things in this industry and it’s hard to believe that he’s only in his early 20s!

He has a lot of insight for someone his age, and this post definitely showcases that gift. Makes me question why I spent so much time watching Melrose Place and Party of Five when I was his age!

I hope you give it a read as it has a really compelling and worthwhile message.

Enjoy!

One of the most rewarding and frustrating aspects of personal training is getting your clients to change their habits. Until they’re ready to change what they do outside the gym, what you tell them won’t lead to action. This can be truly disheartening; plenty of times I’ve cared more about my clients’ health than they’ve cared about their own.

I’ve had clients attempt to make changes only to relapse and become discouraged. For whatever reason, they simply aren’t “ready” to change. In my initial assessment, I ask three simple questions:

1)     Are you ready to change?

2)     Are you willing to change?

3)     Are you confident that you can change?

For people that aren’t positive about one of these answers, I can see their hesitation. After four years of working with people, I’ve developed a good sense of if they really are ready to change.

Interacting and working with different types people daily has fueled my curiosity about human nature. Why out of one thousand overweight/obese people does only one person change? What is so different about that individual? Similarly, plenty of people go to the gym but why out of hundreds of people do only a few truly dedicate their lives to training correctly? Why do they care so much to get their training programs, sleep schedule, nutrition and hydration status down to a science?

There has been a lot of research on why people gain weight, but I think we miss the message.

If you want to learn how people got rich, you wouldn’t necessarily study the habits of a poor person.

Similarly if you want to study how and why people get and stay healthy, focusing solely on people who are heavy might not be the answer. We need to examine people who made life changes, people who went from poor health to spectacular health, and we need to ask why.

In talking to friends and family who have made changes, I’ve come to a several conclusions about why people decide to become healthy:

1)     They do it to empower themselves

2)     They have hit rock bottom

3)     Life altering events/wake up calls

4)     Heroes are present – particularly for youths.

EMPOWERMENT

These people felt that they were not in control of their lives and they desperately needed to make a change to gain the control back.

I was broken down emotionally by the verbal abuse from my father. One day he pushed me around and I vowed to never let a man treat me like that again. That was until I got in to a really poor relationship in my beginning years of college. The guy I was with did the same – not just once either. I was fed up, and I knew not only did I need to get stronger emotionally but physically as well.

This was part of the story that I received from a great friend in college. I didn’t know this individual before she started going to the gym, but her back story is extremely motivational. She’s someone who will go out of her way to say hi to you, ask you how you’re doing or give you advice on your girl problems (thanks!).

She also has a diesel squat and deadlift.

She told me she was embarrassed and had described her mindset to me as fragile. I never knew that side of her. Her training helped her become one of the most confident and strong female friends that I have known.

ROCK BOTTOM

Recently, I got caught up in watching a documentary on a 700 pound woman. One scene really stuck out to me; this woman was riding through the grocery store on one of those automatic wheel chairs when someone made a comment about her weight.

“If you get any bigger we’ll just get you a bigger wagon,” he said.

After the man passed by her she began to break down and cry. Her life had hit rock bottom and she knew that if she didn’t change she would die.

This woman ended up losing about 500 pounds.

So I ask myself, why? What drove the change? Why did she change when so few do? What is so different about her?

She had talked about weighing only 350 pounds the last time she stepped on the scale, thinking that wasn’t so bad. The next time she stepped on the scale she was about 650 pounds, reality smacked her right in the face. She was at rock bottom and I think that’s why she changed. Her choices were simple; continue down the path she was on or, literally, death.

I have a relative, Kelly, who lost and has kept off an incredible 130 pounds. She had steadily been gaining weight due to her Crohn’s disease and had eventually reached 300 pounds after having her second child. I had to ask her why she decided to change. Here is part of her story:

Years went by and I was always the “nice one” or the “funny one” and seemed to always have a smile on my face. I was truly sad and hurting on the inside. I couldn’t wear cool, trendy clothes like everyone else; it was hard to find things in my sizes. In the Adirondacks I was too heavy to ride the horses. I could not fit into most roller coasters, so pretended to be fine holding everyone’s stuff. I was ashamed and embarrassed throughout my 30s.”

“So if you are wondering what made me decide it was time….it was the sadness that filled my heart. Sad that I couldn’t keep up with the kids, that I embarrassed them and myself; sad that I was watching life pass me by and pretending to be satisfied and even happy all of the time.”

She has a truly inspiring story. Kelly has since run many 5K races. Through listening to stories like this I’ve come to realize that rock bottom and the desire to change often go hand in hand with the loss of the ability to do things the individual used to be able to do. I believe this helps to fuel the change process.

 

LIFE ALTERING EVENTS/WAKE UP CALLS

I spoke to another friend who was heavy in his youth and this is how he described himself:

I was very inactive as a kid and gained a lot of weight in middle school; I only really had friends that were girls, no guy friends and was pretty much bullied by the other kids at school.”

This story isn’t inherently unique, lots of young kids share this background but so few of them end up like this individual who currently competes as a powerlifter and has competed in body building shows as well.  Most of these young overweight kids stay overweight throughout adulthood. So why did he change?

Every male in my family, from my two grandfathers, to my uncles to my dad, has either suffered from or died from a stroke or heart attack. After my dad had his first stroke he had a wakeup call and a chance to change but he ignored it didn’t address his problems then had a second more serious stroke that left him extremely cognitively challenged. So I hate that. I hate that obesity took such a great man and reduced him to so little. I have literally all the cards stacked against me when it comes to health and staying lean. If I eat starch or bread in any large quantity I put on massive amounts of weight.

This individual could essentially see into his future; if he didn’t change he knew exactly what would happen to him. After his father’s stroke he began to change his habits, playing sports and eating better, which led to him losing 30 pounds.

HEROES

I’d like to leave on a light (perhaps cheesy) note so I’m about to alienate some readers and get others to nod their head and smile. When I put up a post asking people why they got healthy I had some great responses. An overwhelming number of people attribute their weight training and healthy habits to Dragon Ball Z.

I had to laugh because that cartoon was one of the reasons I started exercising at a young age. My story wasn’t as interesting or inspiring as some of the ones above. I was chubby in middle school and felt embarrassed. I’d blush when talking to girls; I didn’t feel noticeable or happy with the way I looked.

Like so many other friends I’d watch Dragon Ball Z on cartoon network then run into my garage later to attempt to do a Kamehameha wave (I was 22….just kidding).

The majority of my social group consists of very fit people. I don’t think I can chalk it all up to random chance that they all watched DBZ as kids.

If you’re not familiar with the show, it’s essentially good guys beating up bad guys, long fight scenes, lots of screaming and awesomeness. I think what a lot of us got out of it as kids was the desire to train like the characters in the show who were constantly getting stronger and better.

I believe it is the hero aspect of the show that motivated people to work on getting their bodies stronger and fitter. Since it is the hero aspect that motivated us, I don’t think that I can just say DBZ is the reason most of my friends are fit.

I think it’s because we had real heroes (fictional or nonfictional) who motivated us to be like them. It could have been superman, it could have been a strong relative we looked up to or maybe it could have been some celebrity we idolized and wanted to look like. I know a lot of people were inspired to body build because of Arnold’s physique.  It’s our heroes who inspired us to be better than average as young kids.

TIME TO CHANGE

Working with people and watching them either accept or resist change has left me very curious about the nature of change. Why do people resist it when they know change will be good for them and what is that definitive moment when they do decide to start changing. Finally, what is so different about the people that do change and why are they such a minority?

Through the stories I’ve gathered, I’ve begun to form a better understanding of the change process and come to the conclusion that people change because they want to be in control of the quality of their lives. Unfortunately, a lot of times it doesn’t hit us that the quality of our lives are poor until events occur like the ones in the stories above that act as the to gasoline to fuel us to the other side we dream of.

I’d love to hear more stories on why people change so us fitness professionals can better understand and help others to change just like you!

About the Author

Justin Kompf is a certified strength and conditioning specialist and certified personal trainer through the NSCA. He graduated from SUNY Cortland in 2012 with a bachelor’s degree in Kinesiology. He currently teaches and trains clients at the University. Justin like burritos, deadlifting, peanut butter, and The Fast and the Furious movie saga (minus 2 and 3). He is an author for bloodandiron315.com . He can be reached at [email protected].

CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany Monday: Women’s Health Debut and Why You Have No Excuse Not to Train

1. Lisa and I were sitting out in our back patio yesterday afternoon – she was studying, I was doing everything I could to not be productive (Hint: LOL Cats and Buzzfeed) – when she looked up at me and said, “I want chicken soup.”

Being the good boyfriend that I am, I hopped in my car and drove the short distance to Whole Foods to pick up said chicken soup and some other miscellaneous stuff.  As I was waiting in the checkout line I noticed that the new issue of Women’s Health was out.

More specifically it was the September issue.

The same issue that I was told a few months ago my chin-up article would appear in.

Keeping my cool – about as cool as a dude can get holding a women’s magazine (and chicken soup) – I casually thumbed through the contents and low and behold, on page 55, my name appeared in Dirk Diggler’esq fashion….with bright blue neon lights, purple outline, and a bunch of fireworks:

Okay, it was nothing like that.  Not by a long-shot.

But it never gets old to see your name in print – especially in a mainstream magazine.  Here’s what it actually looks like:

As the title suggests, I lay out a plan on how women can go about implementing chin-up progressions into their training repertoire with the end game being able to bang out chin-ups like finding shoe sales.

LOL – get it?  Women like to buy shoes!  And well, um, uh…….okay, I’ll shut up.

In any case I’m pretty proud of the article. And while I’m a little biased, I think it’s one that a lot women should read and implement.  Especially if they’re interested in finally cracking the chin-up conundrum.

2.  And lastly, for those who need a little motivation or some ammo to give a friend, colleague, or significant other the kick in the pants they deserve, check this out.

The next time you or someone you know complains about having a headache or something equally as lame like having a hang nail, and you or that other person opts to skip out on the gym (again), watch this video.

Andrew is one of our college athletes up here from Virginia training for the upcoming baseball season. The guy is a beast and a workhorse.  He’s one of the first guys to show up every day, and generally one of the last guys to leave. Although to that last point, our ping-pong table in the athlete lounge has more to do with that than the design of the programming…..;o)

The video below is of him RDL’ing 315 lbs for reps. For some that’s not that big of a deal, although I’d argue it’s still pretty impressive – especially for a 19 year old kid.

There’s something else that makes this video impressive, and it’s something that’s easily missed.

If you look really closely at Andrew’s left hand, you’ll notice that he actually doesn’t have one.

The first day I met Andrew and did his assessment he greeted me with the firmest handshake I’ve ever experienced.  If you combined the grip strength of He-Man, Thor, and a lumberjack, they’d have nothing on Andrew.

Speaking truthfully I didn’t even notice he didn’t have a left hand until about halfway through his assessment!  It’s not like the first thing that came out of his mouth was, “dude, I don’t have a left hand.”

Rather it was all about how stoked he was to be at Cressey Performance for the summer, that he’s read everything that I and Eric have written, and that he was ready to work hard and get after it.

That’s just the type of guy he is.  He’s not one to draw attention to himself, nor is he one to make excuses.

So, what’s yours?

CategoriesMotivational Strength Training

Spark Notes For “Hard” Gainers

I’d say that on any given day I receive close to 50+ emails from people around the world asking various things ranging from programming advice to book recommendations to sharing —-[[[[[[[[[[[[[[[[[[[[[[= (<——oops, my cat just pounced on the keyboard and says hi) their shared affinity for Jason Bourne.

Probably one of the more common “themes” that gets sent my way are emails from guys looking for advice on how to add muscle to their frame or how they can go about adding on any weight in general.

Much of the process entails asking a few key questions like, “what does your current training split look like?” or “how long have you actually been training?”

If someone retorts with something like, “well, on Mondays it’s chest and back, on Tuesdays it’s bis and tris, Wednesdays I hit up some posterior delts and tibialis anterior, and then I’ll maybe toss in some legs for good measure,” I know that it would be in their best interests to point them in the direction of the squat rack or deadlift platform and tell them not to leave until they’ve put on 25 lbs.

And then there are those who’ve only been training for two months and are worried that they don’t look like Mr. Olympia yet.

In this scenario I’ll roll out a generous dose of “expectation management” and inform them that it’s going to take a lot of time, hard work, and CONSISTENCY (for years on end) in order to see the results they’re after.

Much of the time I’ll point them in the direction of sites like T-Nation and tell them to absorb as much as they can – especially stuff written by Chad Waterbury, Joe DeFranco, and Jim Wendler.

And it isn’t just about reading either.  One of my biggest pet peeves is when some internet hero brags about how many times he’s read SuperTraining and that he has like 20,000 posts on some forum, yet, can barely crack a 1.5x bodyweight deadlift.

Reading and educating yourself is cool and all, but you also need to practice what you preach. It amazes me how people can quote Zatsiorsky, yet seemingly can’t manage to weigh more than 150 lbs soaking wet. Despite having been “training” for five years

Just shut-up and lift!

And now I’m just getting fired up and angry for no reason.  Deep breaths, Tony. Deep breaths

One such email I received a couple days ago went something like this:

I  have been working with 2 different online trainers which provided me with my diet and workout plan but unfortunately I did not get visible changes compare to the GREAT amount of work and dedication. I am a really HARDGAINER and I have a small frame with really small legs (chicken legs 🙂 ) Is there something different that you can provide me in your services that could make a difference in my body composition (muscle growth)?

Do you provide any nutritional advice? What supplements would you recommend I take?

My response:  CALORIES!

My facetious tone aside, I did write back a more thorough response, I didn’t hold back in letting the guy know that it’s not rocket science. No pill or powder is going to trump lack of calories.  You can’t just magically make muscle appear out of thin air.  The body needs calories to grow.

But all of this got me thinking: What are some other tidbits of advice I could throw down to other “hardgainers” out there?

Well, here you go:

1.  Calories

Seriously, eat!  I know, I know, you eat like, all…….the……time.  Actually, no, you don’t.  My litmus test for most self-described hardgainers is this one simple question:

What did you eat for breakfast this morning?

More often than not I get s bunch of “ums” and “uhs,” with a really long pause mixed in and it just gets awkward.  The word “supplement” shouldn’t even be a part of your vocabulary if you’re not even making an effort to eat breakfast.

And I’m not just referring to an apple and a glass of OJ either.  You’re a human being not a hummingbird.  Be a man, and don’t make the lame excuse that you don’t have time. Get up earlier, and make some eggs.  And don’t you dare toss away the yolk!!!!!  I can’t back this up with science, but an angel dies every time an egg yolk is throw into the sink.

If eggs aren’t your bag, it takes all of two minutes to make a bowl of oatmeal.  I don’t care, just eat breakfast for the love of god.

One of the best weight gaining pieces of advice I give guys is one I stole from Dr. John Berardi. Buy a bag of cinnamon-raisin bagels, slather each one with a boat load of peanut butter, and eat one of those in between each meal.

And if you don’t like cinnamon-raisin bagels, who the hell are you???  It’s like I don’t even know you anymore.  Who doesn’t like cinnamon-raisin bagels?!?!

The point is, you need to eat, and you need to eat a lot.

Eat.

2.  Less Volume?

Yes, you read that correctly.  Less volume.  It sounds counterintuitive but I’d make an argument that most hardgainers perform way too much volume and that’s what’s preventing them from packing on any weight.

While admirable, many will spend 2-3 hours in the gym per day, and on the off chance they do take a day off, that “off day” turns into 400 m tempo runs at the local track.  Or they do a Tough Mudder just for the fun of it.

Stop it already!

How can you expect to put on any weight if you’re constantly burning off calories?

When I start working with a hardgainer I typically limit his training days to THREE, full-body workouts per week.  Depending on the individual I may add in a day (maybe two) of GPP or movement, but for the most part I’m going to significantly reduce their training volume.

It’s a mindf*** at the start, especially for those who are used to heading to the gym everyday to blast their biceps, but it’s uncanny how often they start to see the scale ooch in their favor when they cut out all the extraneous fluff in their workouts.

3.  Focus on the Big Rocks

For those who are familiar with the Pareto Principle this next point will hit the nail on the head. For those who are scratching their heads here’s a brief explanation:

It was named after an Italian economist, Vilfredo Pareto, who demonstrated that 80% of the wealth in Italy was owned by only 20% of the population.

Taking it a step further, many have described it as a Law of Unequal Return, whereupon certain activities tend to give more return on investment than others. Incidentally, it should come as no surprise that many (if not all) aspects of fitness, can be applied here.

I know this comes across as preaching to the choir, but it bears repeating:  focus on the bang-for-your-training-buck exercises like deadlifts, squats, bench press, chin-ups, rows, push-ups, and single leg work and you’ll see good things happen.

If all these so-called hardgainers spent 80% of their time focusing on the big rocks (and understood that progressive overload is kind of an important thing), they probably wouldn’t call themselves hardgainers anymore.

I’d go so far as to say that if more guys started their workouts with a squat or deadlift variation and just alternated between the two week in and week out for a straight year, they’d see marked improvements in their physique.

Trust me, ditch the arm day and go lift something heavy…..;o)

4. Train Like an Athlete!

I like to play a game with people.  When I start with a someone who refers to themselves as a hardgainer I like to ask them to bring in a picture of a physique they admire.  Much of the time they’ll bring in a picture of guys like former NFL wide received Terrell Owens.

Now, I can’t speak to Terrell’s training, but can almost guarantee that he didn’t build that physique by crushing tricep kickbacks and worrying about carb cycling.

A lot of guys want to look like athletes, but they don’t come remotely close to training like one.  Of course there’s a lot that comes into the picture.  We have to take into consideration one’s injury history, experience, and if someone has the movement quality of a Sasquatch I don’t feel sprinting is a wise choice.  It ALWAYS comes down to progressions.

That said, I do feel a lot of people train themselves as if they’re covered in bubble wrap and fail to elicit any form of training effect

If you want to look like an athlete, you need to train like one!

Which is why Mike Robertson’s Bulletproof Athlete is an excellent choice for hardgainers as well as those looking to take their training to the next level.

It includes four months of customized programming, and there’s even several options to choose from depending on your schedule.  What’s more it comes with an extensive exercise database, as well as weekly conditioning and nutritional challenges.

Sometimes it’s just a matter of getting out of your own way and allowing someone else to do the thinking for you.

The manual is currently on sale NOW for a bargain price of $97.  But that ends THIS Saturday (August, 3rd), so if you’re going to take advantage of the savings you need to act quickly.  Ya heard.

—> Bulletproof Athlete <—

And that’s that.  I know I could keep going and speak to sleep, recovery protocols, 10×3 instead of 3×10, and did I mention deadlifts?  But hopefully a few of the points I did hit up resonated with a few people out there.

CategoriesCorrective Exercise Strength Training

Recapping Dean and Tony’s Boston Workshop (Includes Best T-Shirt Ever Made)

Now that I’ve had a good 24-36 hours to decompress my brain, I wanted to take a few moments and share some of the shenanigans that went down last weekend at Cressey Performance.

As many of you know, my good friend and brotha from another motha, Dean Somerset, came to town for a few days along with roughly 20-25 personal trainers, strength coaches, chiropractors, and general fitness enthusiasts for our Boston Workshop that he and I hosted at Cressey Performance.

Stealing a line from Dean’s synopsis of the weekend over on his own blog, “it was without a doubt one of the best, most switched on groups I’ve ever had the chance to speak in front of, and everyone was really engaged, quick to volunteer, laugh, get their hands dirty, and make it a great experience for everyone.”

On Friday for all the attendees who came in a day early and had nothing better to do than sit at their hotel room watching re-runs of Games of Thrones on HBO we had the one and only Eric Cressey (THE Cressey behind Cressey Performance) come in and speak to the group on “Elbow Shizzle.”  His title not mine.

One of the main take home points was that when it comes to the elbow, especially with regards to the UCL, you have to take into consideration what’s going on up the kinetic chain – specifically the brachial plexus – in order to make any drastic progress with regards to tissue quality and eliminating pain.  The ulnar nerve starts up near C5-T1 and is often impinged in that area.

In many ways, an “elbow snafu” might not have anything to do with the elbow in the first place!  It’s imperative to look up (and down) the kinetic chain to rule other possibilities out.

Too, it’s important to take into consideration congenital laxity – especially in the baseball population – to dictate treatment and how one’s strength and conditioning program will flow.  The LAST thing you want to do is to excessively stretch someone who scores high on the Beighton Laxity score.

Afterwards, for those who wanted to stay, move around a bit, and play with all the toys in the facility, we had “open gym” where people could get a workout in and break a sweat. I may or may not have played Tiesto.

I played Tiesto.

Because I was at the facility playing host Lisa, my girlfriend, was kind enough to pick Dean up at the airport along with Guillermo who flew in all the way from Mexico to attend the event.  No sooner than everyone walked through the door and dropped their bags did we hightail out of there to walk down to my neighborhood bar and grill to get our grub on.

The best part of the night was that after the fact, when we left the restaurant, walked outside, and waited to cross the street, some dude drove by with all his windows rolled down BLARING the theme music from Star Wars.  It was pretty much the most baller thing I’ve ever witnessed, and I couldn’t help but think to myself, “that dude’s got his shit together.”

Dean and I were up early Saturday morning and I want to say that he pwned roughly 600 mg of caffeine before we even got to the facility.  A tip of the hat to you kind sir!

After a few house warming words and greetings, Dean started things off with discussing the big rocks of assessment. What an assessment actually means, what to look for, and what kind of assessment should be done.

Do we just stand there creepily like a Mr. Smithers and stare?  Is there any place for a movement based assessment?  Are all assessment created equal?

At the end of the day, it’s about gathering as much information as you can to better ascertain what YOU as the fitness professional will do to get your client the most efficient (and safest) results possible.

I followed suit by breaking down the CP assessment.  I was adamant that what we do at CP isn’t necessarily what I feel everyone should be doing, but that they kind of should (hint, hint).

I divided the assessment process into three parts:  static (posture, single vs, bilateral stance), isolative (hip ROM, shoulder ROM, Thomas Test, adductor length, 1,2,3,4 I challenge you to a thumb war, stuff like that), and integrated (movement based:  squat pattern, lunge pattern, push-up pattern, etc).

The entire afternoon was then spent going back and forth with the attendees demonstrating the different assessment that Dean and I utilize and then allowing them to practice on one another to get a better feel for everything.

And, I managed to do all of this without taking my shirt off, which is saying something.

Saturday night a bunch of us met up for an all-you-can-eat meat fest at Fire and Ice in downtown Boston.  Ben Bruno even made a cameo appearance!

Here’s a pic that I Tweeted as a frame of reference of how glorious this place is:

Sunday was lined up in much the same way at Saturday was.  Things kicked off relatively early – 9 AM – with me discussing “corrective exercise,” and what the even means.

I broke down the Law of Repetitive Motion and spoke to how that equation helps set the stage for how we can go about addressing any imbalances, weaknesses, and even pain.

The main point I hit home, however, and something I feel serves as the “umbrella” for ALL corrective exercise was this:

Correct movement is corrective!

Sure we can do the song and dance where we wrap eight different bands around someone, have them stand on a BOSU ball, and juggle a bunch of oranges………but what are we really accomplishing here?

And this isn’t to downplay things like spending time coaching people on how to engage their core or working on glute medius activation.  That stuff certainly needs to be addressed sometimes.

But while I’m admittedly biased – I am a strength coach – I think there’s a lot to be said about grooving more efficient patterns (squat, hip hinge, lunge, push-up) and getting people strong(er).

Getting people stronger can be corrective.

After a quick lunch break Dean took over with some brand spankin new material and covered a topic he titled VooDoo: Hacking Anatomy for Immediate Results.

Again, stealing for Dean’s own review of the weekend: “My talk came up at the end, all about how reactive core training can improve flexibility without taking joints through a range of motion (aptly titled “Voodoo”). We discussed the importance of breathing for upper body and lower body limitations, and went through how to get reactive stabilization from breathing drills and specific core training directives to help improve specific limitations.”

To cap things off we had an expert panel Q and A which, along with Dean and I, also included Ben Bruno, Jim “Smitty” Smith (of Diesel Strength), and Mark Fisher (of unicorns, ninjas, and Mark Fisher Fitness).

On Monday Dean and I took a few attendees through a small group training session that started with a “flow” warm-up, and then we proceeded to deadlift their faces with a bunch of angry my-mother-never-loved-me-and-I-punch-kittens-in-the-face-for fun music blaring in the background.

Three guys broke PRs HERE, HERE, and HERE (this one includes one of the best celebratory fist pumps ever).

Afterwards Dean hung out at CP to observe the madness and wore what’s arguably the most epic t-shirt ever made.

For those having a hard time seeing the fine print, here’s a screen shot:

And since that’s pretty much the most absurd and funniest note to end on, I’ll stop there.

It was an amazing weekend, filled with amazing people.  And I’m truly honored that so many people took time out of their busy schedules to come hang out and (hopefully) get better.

Dean and I will most likely be doing this shindig again.  Maybe we should do a worldwide tour!

CategoriesProduct Review Strength Training

Five Reasons Everyone Should Train Like an Athlete

In light of his brand spankin new product being released today – Bulletproof Athlete – Mike Robertson was kind enough to jot down a few words and underline a few reasons why everyone (yes, even YOU) should take some time out of his or her’s training year to become more athletic.

Offhandedly I myself have been placing a bit more of an emphasis on “athletic” training in my own workouts and I can attest to how great I feel and the results I’m seeing in the weight room.

But this isn’t about me.  Mike’s spent a good 1.5 years tweaking, poking, prodding, and experimenting to bring this project to fruition and I can say with full confidence (and as someone who’s read it) it’s A to the wesome.

Not to play brown noser or anything but it includes 16-weeks of programming, three programs for one price, a 160+ video database, and weekly nutrition and recovery challenges.

All for the bargain price of $97.

And on that note I’m going to allow Mike to take it from here. It’s always a treat to have Mike share his knowledge on this site, I hope you feel the same.

Enjoy!

Training like an athlete is awesome.

While I’m a powerlifter at heart, I’m also a life-long athlete. I love the competitive nature of sports, but I think there’s something even more basic to it than that.

When you train for sports, you feel like an athlete. This feeling is indescribable. You just feel lean, athletic and strong.

So whether you’re a lifelong athlete or someone that thinks training like an athlete sounds cool, I’m here to sway your decision.

Here are five reasons you (yes YOU!) should train like an athlete, even if it’s one for a couple of months every year.

#1 – You’re More Well-Rounded

The first reason you should train like an athlete is simple:

If you’re an athlete, you need a balance of physical qualities to be successful.

The fact that you can deadlift 500 pounds means nothing if you’re slow as molasses, have the cardio of a sloth, or the mobility of a stone golem.

Think about the best athletes in the world: They are strong, fast, explosive, and have the energy system development to go for days on end.

Sounds pretty awesome, doesn’t it?

While I’m all for strength, it’s just one piece of the athletic puzzle.

If you take a step back and train in a more well-rounded manner for a few months, I have no idea you’ll love how you look and feel.

#2 – Power Training is Fun (and Awesome!)

I’d put cash money on the fact that everyone reading this likes getting stronger.

Virtual high-five right there – you kick ass.

But you know what’s really cool? Adding a little power training into the mix.

I don’t care if you want to do the Olympic lifts, jump, sprint, throw med balls, or just do the most ballistic version of “The Carlton” known to man. If you’ve got an awesome base of strength, why not spend time on a yearly basis to convert that strength into power?

To further my point, there’s more and more research out there that leads us to believe that power is one of the first physical qualities we lose as we age.

By all means, spend the bulk of your time every year getting bigger, leaner and stronger. But take 3-4 months every year and dedicate that time to power training.

You can thank me when you’re 80!

#3 – Planned EST is Important

Let’s think about how most people plan their energy system training (EST).

“Well I’m here, and I just lifted heavy things. Now what do I do?”

And there are basically two options:

1 – “Meh, I’m tired. I’m going to go to Chipotle and crush a bowl with triple meat,” or

2 – “Sure I’ll do some EST today. You know, just to preserve my sexy.”

So in reality, there is no plan. It comes down to if you have the time/energy to do it, and even if you do, it’s not planned or periodized.

Imagine if you treated your strength training sessions like that. How successful do you think you’d be?

Instead, start planning your EST just as you would your strength training. Have times of higher volume and lesser intensity.

Then flip flop it, and get aggressive with intensity while backing off the volume.

It’s not rocket science, but actually taking the time to plan your EST and integrate it with a sound strength-training program can take your performance and physique to the next level.

#4 – Variety is the Spice of Life

If you do anything for an extended period of time, it can start to wear on you, both mentally and physically.

In late 2010, I did the math and realized I had been pushing the max strength envelope for close to 10 years.

Now some of the seasoned powerfliting vets hear that number and roll their eyes. But when I got into the sport of powerlifting, I had no intentions of being a lifer.

But here I stood 10 years in, and while I wasn’t beat up by powerlifting standards, I had my share of little aches and pains that were holding back by performance.

When I switched things up completely and focused on athletic development, the results were nothing less than amazing.

First off, training was actually fun. I love lifting heavy things as much as the next guy, but that training can wear on you mentally.

Instead of feeling tired and lethargic walking into the gym, I came into each day fresh and ready to train.

When I backed off the loading just a bit and cleaned up my movement (and regained athleticism), all of the little aches and pains just faded away as well.

So this was pretty cool – I was enjoying training again, I didn’t feel beat up, and I looked and felt more athletic.

But you want to know the really cool part? Here goes…

#5 – You’re Stronger Going Back

Let’s say you take a break from the heavy weights for 1-2 months, and then slowly ease yourself back in.

But now you’re armed with a better movement foundation and a more healthy and resilient body.

You know what happens?

When you re-focus your efforts on squatting and deadlifting with weights the size of compact cars, you actually end up far stronger!

Case and point – after I ran through my athletic development cycle, I ran a powerlifting cycle and lifted in a meet.

In that meet, I hit an all-time PR in the deadlift of 545, which gave me my first ever 3x body weight deadlift. I also hit a PR in the squat at that lighter weight class.

So while I’m sure you’re worried about getting weaker, that’s only a short-term thing. When you back to lifting heavy things with better mobility, a more athletic body, and improved technique, you will absolutely crush your old PR’s.

Summary

I don’t know about you, but I’m torn between two loves in my lifting career:

1 – Training for max strength, and

2 – Training like an athlete.

In my case, I’m going to get the best of both worlds. Every year from here on out, I’m going to spend 3-4 months focusing on maintaining and improving my athleticism.

And if you’d like to join me, be sure to check out my Bulletproof Athlete program. It covers all of the bases in your training, and I guarantee you’ll love the program.

—> Click Me (That Tickles) <—

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Bottoms-Up Kettlebell Side Plank

OMG – I’m getting soooo excited I can’t stand it.  T-minus 24 hours until the Boston Workshop kicks into high-gear.  Dean Somerset  is on his way from Canada, and a lot of the attendees are making their way to the facility today to hang out and to listen to our “guest” mystery speaker at 3:30.

I don’t want to give too much away but it just so happens the guest speaker’s name appears in the facility title “Cressey Performance.”

GODDAMIT!!!!  Why didn’t we name it Batman Performance or Kate Beckinsale Performance?

Anyways, in keeping with the theme that I don’t have much time to write extensive blogs this week, here’s a new Exercise You Should Be Doing:

Bottoms-Up Kettlebell Side Plank

Who Did I Steal It From:  Actually, this bad boy was the brainchild of current CP intern, former division I athlete, and stir-the-pot master (watch the entire video, trust me), Kiefer Lammi.

What Does It Do:  This is a fantastic exercise to up the ante on making the side plank more challenging which, no surprise, falls into the “spinal and core endurance/stability” spectrum.

In addition, with the added KB component, this is a superb way to train scapular stability as well as you really have to fight like a son-of-a-bitch not to allow the KB to move or to come crashing down and crushing your skull.

Key Coaching Cues:  Part of the battle is just getting into the initial position, so I’d play the conservative card and use a light(er) KB to start with.

Grip the handle as hard as you can and then extend your arm so that your body makes a pseudo “T.”

Try to “pack” the shoulder and set the scapulae in place.

As is the case with any side plank variation, the objective is to keep the body in a straight line with a little movement as possible.  Make sure your hips are forward (squeeze the glutes), and that your chin is tucked (no forward head posture).

From there hold for a 15-20s count and perform the exact same thing on the other side.

Give it a try and let me know what you think!

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: Robertson Wisdom, Fish Oil Doesn’t Cause Cancer, and An Article That Literally Brought Tears of Joy to My Eyes

I’m not going to lie people:  I’m in hunker down mode as I type this. I just walked down to Staples and dropped off all the presentations for the Boston Workshop and also have an assortment of odds and ends to get done before the big weekend commences in less than 48 hours.

Grab a bunch of waters?  Check.

Make sure all the chairs are at the facility?  Check.

Projector?  Check.

Adapter for said projector?  Check.

Confirm Dean’s flight info?  Check.

Pick up the Dragon jumping castle (because what fitness workshop is complete without a jumping castle)?  Check.

Pants?  Check.

The point is:  I’m all over the place right now, and am trying my best not end up in some random corner somewhere sucking my thumb.

On that note, here’s some stuff to read that I think you’ll enjoy.  Toodles!

Strength and Power – Mike Robertson

Earlier this week Mike released a video on mobility and stability training in anticipation of his upcoming product, Bulletproof Athlete, which is being released next week.

Today he’s releasing another FREE video on strength and power training which is basically a product in of itself.

Mike’s a super smart guy with a ton of real world experience coaching, and you’d be crazy not to take advantage of any opportunity to listen to what he has to say.

A Fish Story? – Jim Stoppani

In light of a recent “study” which came out connecting fish oil (specifically omega-3 fatty acids) to prostate cancer, and the subsequent media shit storm that followed, I felt the need to share this short, succinct, and excellent article retorting all the claims made by the researchers of said “study.”

Those people should be ashamed of themselves.

The Road to Pull-Up Domination – Element CrossFit

YES!!!!!  A CrossFit affiliate which places an emphasis on STRICT pull-ups over kipping pull-ups!

Excuse me while I go perform a few cartwheels down the street and kiss a few babies.

CategoriesProgram Design Strength Training

Athleticism and Strength Training: Can the Two Mix?

Q: First off thanks for all the great content you share through your blog and for the amusing writing style you have, it´s always nice to be able to laugh and smile a bit while you learn a thing or two.

I just have a question regarding athleticism and strength training. I know you guys have some pretty strong guys and girls in your facility and I know you guys use a lot of big heavy compound lifts. But how do you guys secure that the athletes still have a great movement capacity while they perform on the field and not end up as “meat heads” with no movement capacity and lack of athleticism?

Do you have some specific part of the strength training with more focus regarding this or is there any specific exercises that works better? Like 1-leg exercises or plyometric training or anything else?

I´m a soccer player myself and a newly educated strength coach and I’ve been asked to have some “on-pitch-strength training” where the coaches as one of the goals asked for better athleticism in the players. I know we´re not gonna be able to do “heavy” stuff since we mostly will be working with our own bodies but do you recommend anything to think about when programming this for keeping athleticism high?

I should start everything off by saying thank you for the kind words.  I know there are times where I don’t take myself too seriously with my writing style (poop), but I do try to consistently provide quality content in an entertaining fashion so it’s nice to know I’m hitting the mark all the over in Sweden!

To answer your question I think we first need to clarify what the main goal or objective of a strength and conditioning program is.  As far as athleticism and movement capacity goes, nothing (nada, zilch, zero) we do in the weight room is going to emulate or match what actually takes places on the court, field, or Quidditch pitch.

10 points to me for a Harry Potter reference!

Which is why doing stuff like this is borderline asinine:

To get better at pitching, you need to pitch.  To get better at kicking a soccer ball, you need to kick a soccer ball.  To get better at skating, you need to skate. To get better at supflexing, you need to become an honorary member of the British Bulldogs.

This isn’t to say that everything we do in the weight room is moot and doesn’t have any carryover towards on-the-field performance. That’s just looney talk. Instead, all I’m trying to convey is that the main goals of a well-designed strength and conditioning program is to address weaknesses, imbalances, improve force production, reduce wear and tear on the body, and to help prevent injuries (among other things).

That said, it’s important that we get our athletes strong – as I always say:  you can’t have qualities like power, agility (being able to absorb force and change direction quickly), endurance, strength endurance, and what have you without first having a base of strength to “pull” them from in the first place – but we’re also cognizant that we don’t want to turn them into slow lunks with the movement capacity of the Tin Man.

Which is why I feel we do a bang up job of addressing this on a few fronts:

1.  Every session starts with addressing tissue quality.  Everyone from our Major League guys all the way down to high-school makes sweet, sweet love to their foam roller prior to each training session.

2.  From there, while we do have a “canned” dynamic warm-up that we post up on a dry erase board which changes every 1-2 weeks, it’s also not uncommon we write individualized warm-ups for certain athletes or clients who may need a bit more TLC.

This is an excellent way to prioritize and address specific areas that people may need to improve on whether it’s more glute activation, addressing t-spine mobility, or in the context of many of our baseball guys, hammering a bit more upper trap work to improve scapular upward rotation.

3. Next comes movement training or med ball work.  The way things are designed during the summer months, our guys typically lift weights four times per week in addition to having two “movement” days, for a total of six training days per week.

However, sometimes we need to congest things into four days depending on summer ball schedules.  Taking that into consideration a training week may look something like this:

Monday:  Movement Training/Sprint Work, Lower Body

Tuesday:  Med Ball Work, Upper Body

Thursday: Movement Training/Sprint Work, Lower Body

Saturday: Med Ball Work, Upper Body

The movement training is nothing extensive, but we’ll typically include one linear based drill like a 30-yd build up and one lateral based drill like a heiden

We CRUSH med ball training.  With our baseball guys there is an obvious sense of “specificity” that attaches itself and bodes well as far as carry over onto the field.  But even with our general population clientele, we find there’s a ton of efficacy for their use as they’re a great way to train power and explosiveness, not to mention the metabolic carryover they bring to the table.

Between the warm-up, movement training or med ball work, a good 30 minutes or so have passed in the training session and now it’s time to lift heavy stuff.

4.  Again, to reiterate, the point of strength training isn’t necessarily to emulate movements in the respective sport(s) that one is participating in.  Rather it’s really to address weaknesses, help improve force production (make someone’s glass bigger), and to reduce wear and tear on the body.

The whole “meathead” comment is a bit of a misnomer.  I mean sure, we have all our athletes squat, deadlift, row, bench press (not our baseball guys), push the Prowler, perform heavy single leg work, or any number of things you can conjure up.

The key is that we coach our athletes well on the execution of said lifts, and we always place a premium on a (safe) ROM for each athlete.

You won’t see a lot of 1/4 squats or 3-board presses performed under our watch.

Not every athlete is meant to squat ass-to-grass, nor is every athlete meant to perform a conventional deadlift on day one – and any coach who takes that mentality is a douche – but you can bet that we’re always going to coach our athletes to perform their lifts with a safe ROM with the goal of improving over time.

Taking injury and deficits out of the equation, we’ve had countless athletes put on significant muscle mass during the off-season and still be able to maintain ALL their flexibility and movement quality.

5.  And on a final note, especially as it relates to youth athletes, one of the best things we can advocate for them is to play a wide variety of sports throughout the year.  Specializing too early can lead to a plethora of overuse injuries, as well as “burn” them out and make then hate life.

Pushing a young athlete – and one that’s developmentally behind the curve at that – to play a sport year round is one of the worst things that can be done.

We’re always encouraging our athletes to play different sports throughout the year, and it’s not until they reach 16 or so that we begin to entertain the notion of specializing.

So to make a long-winded answer short: yes, I believe it is possible to maintain (and even improve) athleticism and movement quality in the weight room.  You just have to put a little thought into it and understand that it’s a lot of things working in concert to get the job done.

CategoriesNutrition Strength Training Supplements

Two Things You Should Check Out

Note from TG:  I try my best not to come across as someone who overhypes stuff to my readers on a daily basis. 

I mean, it’s not really THAT big of a deal that The Wolverine opens this weekend.  You’d think based off how excited I am that I’d be walking around all week with toy Wolverine claws on or something.  That’s just silly talk.  Nope, not me.  That’s just absurd.

The Wolverine!!  Arrrrrggghhhh%@*!*!*^$*@!!

Okay, now that I’ve gotten that out of my system. I like to think that when I do go out of my way to promote something on this site that it’s something I know works and that I KNOW will help a lot of people.

It just so happens that today marks a unique instance where two things deserve your attention.

You know the pivotal scene from Raiders of the Lost Ark when that evil Nazi Gestapo agent’s, Arnold Ernst Toht, face was melted off his, um, face?

Well I just had a similar experience from all the knowledge bombs that were thrown my direction after watching a sneak peak of Mike Robertson’s Mobility, Flexibility and Stability Training presentation.

A (40+ minute) presentation, mind you, he’s offering for FREE in anticipation of the release of his brand spankin new product, Bulletproof Athlete, next week.

Yeah, yeah I get it: mobility schmamility.  We need another mobility presentation about as much as we need another Tracy Anderson workout DVD.

Fist pump for that one, right?

But this is Mike freakin Robertson we’re talking about here. The guy trains his fair share of professional athletes and world record holders in powerlifting. Not to mention the numerous physique athletes and average Joes and Janes who trust him to keep them healthy, kicking-ass, and taking names.

There aren’t many coaches out there I trust more than Mike, and you can rest assured that whenever you have the opportunity to listen to him, you’re going to learn at least one thing.  Or in my case, 20.

In this presentation you’ll learn:

  • The three BEST methods for improving mobility from head to toe.
  • A definition of what mobility really is (as well as what it isn’t!)
  • Why mobility and stability are critical components of smart training, and why you need both to dominate in the gym or on the field.
  • How improving mobility can help you get rid of aches and pains in your knees, back and shoulders.
  • And most importantly how mobility training can help take your performance to the next level – whether that’s running fast, jumping high, or lifting heavy things for fun, Mike can help you out.

Again, this video is totally FREE, but only for the next couple of days.

Check it out HERE.

Something else I think many of you may find valuable and will want to check out is Examine.com’s Supplement Goals Reference Guide.

As a strength coach, and as someone who works with numerous high-school, collegiate, and professional athletes myself, on an almost daily basis I get asked “dude, is it customary to coach with your shirt off?” “dude, what supplements should I be taking?”

I’m not one to bag on supplements, as there’s a mountain of evidence to back their use.  But more often than not I fall into the camp which views supplements as progress enhancers, not progress starters.

Put another way:  if you’re current training and/or nutritional approach isn’t garnering the results you wanted, whether it’s to pack on mass, finally get rid of that ‘muffin top,’ or squat a rhinoceros (just go with it), taking a pill or adding a powder to your drink typically isn’t going to amass to much other than an empty wallet.

Nevertheless I do feel (s0me) supplements have their place, and serve a purpose. I believe things like fish oil, vitamin D, and protein powder, to name a few, should be utilized if for nothing else than their health benefits alone.

Where things get murky is when walk into your local GNC or open the latest MuscleRag and are inundated with supplements left and right that will claim to give you a six pack in three weeks, increase your testosterone levels by 217%, and make you shit rainbows (if that’s your bag).

The main monkey wrench is finding a reputable resource which doesn’t have an ulterior motive other than to give you evidence based research; something which will either confirm or dispute said claims.

Well here it is:

 

Supplement Goals Reference Guide

 

Some of you may recall a guest post that Examine.com’s very own, Sol Orwell, wrote earlier this year titled Supplements That Suck, Supplements That Work, and Supplements That Are UnderratedPart One, and Part Two, which you can think of as the Spark Notes version of the reference guide.

And that really isn’t giving it its due diligence.  We’re talking about a 700+ page manual that’s taken over two years to put together, encompassing over 20,000 individual studies, for only $29!

Needless to say, these guys know what works and what doesn’t.

Anytime you need to find out what a particular supplement does (creatine, for example) or are interested in a particular health goal (lowering blood glucose levels) this guide should be your go to source.  And you can feel confident that you won’t be misguided with smoke and mirrors or disingenuous intentions.

It’s just solid, evidence based information all around.