Luke Worthington and I developed our 6-week digital mentorship last Fall because 1) we felt between the two of us, we had a lot of expertise and insights regarding assessment, program design, coaching, brand building, and business that we could offer to other fitness professionals to help build & grow THEIR businesses, and 2) because there’s a fucking pandemic going on that’s prevented us from doing these sorts of things in person.
(Hopefully soon, though)
Nevertheless, we had a great experience the first go round with a stellar group of fitness pros and we’re excited to open it up again this Spring.
You can now purchase CORE @ Home for whatever you want to pay.
In all I filmed 36 workouts during quarantine last year using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.
Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.
– Current/past injury history
– Overhead mobility
– Ability to squat/hinge
– Single leg balance
– Possible performance markers (max distance farmer carry, total push-ups w/ good technique)
Many think the bench press is nothing more than lowering a barbell toward the chest then hoisting it back up. That may very well be a worthy Wikipedia entry to summarize the most popular exercise out there.
But, as Lee notes in this superb article, there are many other factors to consider with regards to not only technique, but also METHODS, that many lifters fail to incorporate to help improve their performance in the lift.
Meghan has built an impressive following on Instagram over the past 1-2 years, and she did it WITHOUT resorting to what’s seemingly a normal tactic nowadays…
…revealing more and more skin.
IG has grown to be the first thing most people view to get an idea of who YOU are as a fitness professional (even ahead of your website).
Showing skin, while not necessarily a bad thing, can be fleeting.
Meaning, outside of a few outliers, you’re likely not going to build a sustainable business through garnering likes alone on IG.
Meghan outlines several other ways to grow your following (and business) in a way that will STICK.
I’ve worked with myriad of clients ranging from professional athletes to young athletes to people just looking to increase their general levels of badassery.
I’ve enjoyed the bulk of people I have worked and interacted with over the years. The vast majority I’d label as splendid and lovely individuals whom I’d name my second born after.1
Except for these five…
5 Things I Learned From My Most Difficult Personal Training Clients
1. Mrs. Vague
2. Mr. Late
3. Mrs. Bulk-a-Phobic
4. Mr. Complainer
5. Dr. Clueless
Who are they? What are they? How did I deal with them? Did I “fire” them? Send them to time out? What gives?
Find out in my latest article for the Personal Trainer Development Center – HERE.
I was recently invited back onto the Lift the Bar Podcast hosted by Stuart Aitken, and I enjoyed the opportunity to catch up with him and to delve a bit deeper into how I “assess” my clients as well as how I to go about delivering a quality training session.
I also explain what I mean when I say “people need to should’ing on themselves” and why it’s important to go out of your way to “of course” your clients in order to showcase a bit more empathy.
It’s not lost on me that not many people are having dinner parties of late.
World pandemic and all…😒
For the past year the closest my wife and I have gotten to a bonafide dinner party is ordering take-out every Saturday night with our 4-year old, and then sitting at the table with his army of super hero action figures.
Excuse me Hulk, can you pass the garlic sauce?
That said, here in the States we’re inching ever so closer to some semblance of normalcy and my wife and I are beginning to make plans with friends for get togethers in several weeks.
And it got me thinking…
…planning for dinner parties is very much analogous to writing competent training programs.
Above all else, of course, would be ensuring your place is spic and span for your guests.
Think about it this way: If you’re planning on having guests over for dinner, and you need to tiddy up the place, where are you going to concentrate your efforts?
Vacuuming the floors?
Dusting?
Cleaning (and putting away) all the dirty dishes in the sink?
Making sure there isn’t any dirty laundry laying around?
Fluffing the pillows on the couch?
Lighting a few scented candles for some added ambiance, perhaps?
Those all sound like winners to me.
You’re likely not going to focus on iron pressing your ties, scrubbing down the shower, or, I don’t know, organizing your spice rack alphabetically.
The point is: You’re going to focus on the “big rocks” and save the superfluous, extraneous minutiae for another time.
By comparison, when working with a personal training client and you only have, if you’re lucky, two, maybe three hours per week with them, what should be the priority with regards to their training program?
More globally, what THEMES should be emphasized to help him or her make long-term progress that sticks?
NOTE: The answer to both questions can (and should) be dictated by one’s goal(s), injury history, and ability level (to name a few)…
…but let’s briefly take fat-loss as an example.
Speaking for myself, if a client of mine expresses interest in focusing on fat-loss, from a programming standpoint I’m going to concentrate my efforts toward the BIG ROCKS:
1️⃣ Discuss Strategies to Promote a Caloric Deficit
I’d rather jump into a shark’s mouth than go down the rabbit hole of discussing calories here.
There’s a myriad of things to consider and take into account:
Needless to say…if fat loss is the goal, a caloric deficit needs to happen in some fashion.
2️⃣ Strength Training
Sure, we can have a discussion on the efficacy of utilizing approaches such as supersets, compound sets, intervals, finishers, circuits, AMRAP sets, and so on and so forth to help promote more metabolic type training.
However, for me, I’m still going to have my client lift appreciable weight to “remind” the body to keep as much muscle as possible during a caloric deficit, which means I’ll still emphasize compound movements such as deadlifts, squats, rows, and various presses in order to hit as many muscle groups as possible in a minimal amount of time.
Seems pretty logical, right?
Again, if I only have a limited number of hours per week with a client, I’m going to use that time as efficiently as possible.
Why, then, would having your client perform 15 lb. standing tricep extensions followed by 1-legged lateral raises while standing on a wobble board even enter the equation?
Sadly, I see this type of programming a lot.
Going back to the dinner party analogy, that’s akin to me vacuuming the insides of my shoes in the in the bedroom closet. It makes absolutely no sense!
Stop Majoring in the Minors
Far too often I see trainers focus on the minor, sweating the details to the detriment of actually giving their clients lasting results.
When you think about it, it’s the Pareto Principle to a T.
“80% of your results are going to come from 20% of the work.”
My good friend, Bryan Krahn, said it about as succinctly as possible recently:
90% of the population needs to walk every day, lift weights, drink more water, prepare their own food, and get good quality sleep.
They don’t need massage guns, keto diets, hormone hacks, pre-workouts, or poisonous debates about “shit exercises” or all the coaches you hate.
As far as GLOBAL themes are concerned (the stuff that most people would bode well following), you’d be hard pressed to do any better.
(Maybe add some bicep curls?…haha)
I am by no means suggesting I know the best way to train every client – particularly yours.
All I’m saying is that when it comes to program design – and by default, exercise selection – trainers need to take it upon themselves to think critically and ask: “is this really going to get my client the best results in the quickest, most time efficient way possible?”
If not, then start over.
Now, excuse me while I go organize my He-Man underoos.
Luke Worthington and I developed our 6-week digital mentorship last Fall because 1) we felt between the two of us, we had a lot of expertise and insights regarding assessment, program design, coaching, brand building, and business that we could offer to other fitness professionals to help build & grow THEIR businesses, and 2) because there’s a fucking pandemic going on that’s prevented us from doing these sorts of things in person.
(Hopefully soon, though)
Nevertheless, we had a great experience the first go round with a stellar group of fitness pros and we’re excited to open it up again this Spring.
You can now purchase CORE @ Home for whatever you want to pay.
In all I filmed 36 workouts during quarantine last year using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.
Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.
Not only is Stuart (the author of this article) one of the best podcasts hosts/interviewers I have ever corresponded with, but he’s also a very knowledgeable coach and this piece demonstrates why.
Full Disclosure: Alexandra is a long standing personal training client of mine. Dr. Lisa Lewis is my wife. I’m undoubtedly biased, but this interview is the shit.
Alexandra is a gifted interviewer and Lisa is pretty much the world’s best psychologist (and hugger giver). I think you’ll enjoy this candid, genuine, and sometimes funny conversation on mental health.
Not gonna lie: After reading this I wanted to run through a wall.
But for real, Zach has such a knack for being inspiring with his words and showcasing that getting big and strong is really not that complicated. You don’t need fancy equipment or a world renowned coach.
All you really need is a garage, some weights (and some self-discipline for course).
I’ve always felt 1-Leg RDL variations are difficult to master for most people. They’re an advanced exercise, and not something most people can pull off on day #1.
(AHEM: Which is why I wrote THIS post showcasing how to progress the movement).
It takes a lot of balance and coordination to pull off, and frankly, let’s be honest: Most people can barely make a peanut butter sandwich without falling over…😉😂
Kickstand (or B-Stance) variations, however, still give off the “vibe” of isolating one leg (the front leg is still doing 80% of the work), but also still providing the support or balance many people need to perform well.
In short: You get “most” of the benefit of performing a 1-leg variation, without the annoyance of grace, balance, athleticism, and genetic superiority resembling a drunk pirate.
Who Did I Steal It From? – The adding the band part was a tip I stole from Joel Seedman.
What Does It Do? – I explained the “kickstand” rationale above. Adding the band to overload the ECCENTRIC (lowering) portion forces the lifter to stay tight/engaged and to control the descent.
In this sense, you’re “accentuating” the yielding component of the lift, which, not coincidentally, is also the part of the lift where we can handle the most load.
Too, controlling the lowering portion emphasizes time under tension…an important factor in muscle growth.
You’ll also notice I add a “hover pause” about an inch or two above the floor.
This is a nifty trick to 1) help people stay tight and not lose their upper back position and 2) make you or your clients hate life.
Key Coaching Cues – Don’t die. That’s pretty much it.
Add this drill as an accessory lift on your lower body days, for say, 3-4 sets of 5-6 repetitions per leg.
Today’s guest post comes courtesy of good friend, colleague, and past contributor to this site, Kim Lloyd.
If you’re a coach/personal trainer you’ve likely experienced what Kim describes below…
…being “fired” by a client.
It never feels good. But did you take it as an opportunity to reflect, learn, and grow or to just shrug off, turn the page, and repeat the same mistakes?
A funny thing happened on my way to losing an online training client.
By funny, I mean I rocked in a corner for two days eye-opening.
Regardless of the industry in which you work, failures hurt.
This client was an acquaintance I’d met when I lived in Boston, and after following my blog for a few years, she decided that she wanted to ditch Zumba (not that there’s anything wrong with Zumba) and start strength training.
Win.
We hopped on a phone call, got down to the nitty gritty, and after talking through her goals, injury history and why Bob Dylan’s Blood on the Tracks is one of the best vinyl records ever, I set her up with a program and off we went.
Except…well…we didn’t.
After a few weeks, she very kindly sent me the break-up email that no one likes to get. It’s not you, it’s me, I just need more space, Keene shoes are not a fashion statement…
Ultimately, she was too overwhelmed to even start the program, and she was headed back to Zumba (again, not that there’s anything wrong with Zumba).
But in the breakup email, she very graciously offered me a breakdown of all of the challenges she had in trying the program I’d written.
Her reaction to the cable machine was perhaps the most telling:
“I have never used the cable pull-down thing. That’s in the boy-area, and one feels one should be carrying a gallon container of blue liquid to even be admitted. How will I approach it? How do I change the weight? How long can I stay on it? I will completely break into the boy area, of course, I don’t care, but it’s somewhat intimidating unless someone shows you first.”
I was disappointed to lose a client, sure. But once I got over myself, I also came face-to-face with all of the nuances about strength training that I take for granted.
I forgot what it felt like when I first started to train seriously.
What it felt like to walk into the free weight room (not the Nautilus room), with a bunch of dudes who were all getting after it and panic about where I should put my gym bag and do my warm up and why is that man in the corner wearing a pro wrestling costume? (This really happened.)
I forgot what it felt like when I couldn’t get the bar off of my chest that one time in the weight room when I was 24. What it was like when I couldn’t press 15lbs for more than three reps during a softball practice when I was 15.
I forgot how long it took me to grasp how to read and understand a program. Sets, reps, tempo and wtf is a Pallof Press? And a Landmine? And what do I do if my gym doesn’t have one?
When it comes to strength training, I live in a bubble and this client reminded how difficult it is for many people to get over the humps that I got over so many years ago. Worst of all, I forget that there are those humps.
I try to give people a roadmap, but sometimes forget that they don’t know how to drive the car.
What I want most is for people to fall in love with strength training the way I fell in love with it.
Because it’s good for them.
As a coach, I think the worst thing that can happen is for someone to be interested in the idea of strength training, to be bought in to trying it out, only to feel so intimidated, defeated and frustrated by the process that they quit before ever getting started.
My client’s break-up email reminded me of the people out there, especially women, who are trying to figure out what good information is in a world full of Insta-trainers and infomercials.
Who are battling old feelings of inadequacy every time they set foot in a gym environment because 7th grade gym class experiences are never as far away in our brains as we think they are.
I’m grateful to this client for so many reasons – but perhaps most of all for reminding me as a coach that I have to help clients understand how to drive before I send them on their way.
Cue This Is Why I Wrote a Book Portion of the Article
Believe me when I say this: I feel a bit timid being all like “and that’s why I wrote a book,” even though the truth of the matter is…
…that that’s exactly why I wrote a book.
I did so not to self-aggrandize4, but to legitimately help people (particularly women) that are too intimidated to ask for help, much less step foot in the weight room.
I wanted to show them that they CAN, but in a way that meets them where they are.
Note From TG: It’s a fantastic guide and I HIGHLY recommend it to anyone interested in learning in’s & out’s of lifting weights in a safe, efficient, and results driven manner. Kim is a phenomenal coach.
After spending her first two decades out of college working 29 different jobs (English major for the win), Kim Lloyd settled into a career in fitness and is an ACE Certified Personal Trainer as well as an Online Certified Trainer. She coaches full-time at Spurling Fitness in Kennebunk, Maine and trains online clients through Kim Lloyd Fitness.
You can find Kim and her plethora of inflatable costume videos HERE.
Today’s guest post comes courtesy of regular contributor, Shane McLean.
It should come as no surprise I’m a firm advocate of fit pros having the ability to write and write well. Doing so can easily be a way to separate oneself from the masses (as well as opening up opportunities to develop alternate revenue streams).
Suffice to say: Writing can be an intimidating space. Shane provides some excellent advice to get started.
(NOTE: I make a bit of a cameo toward the bottom in case you’re interested in what I have to say. And you totally are. Read it. READ IT!!!!!)
Plus, when I was a newly certified personal trainer in 2009 a veteran personal trainer had to teach me how to teach clients to squat because I had no idea. Having no idea was a theme of my first few years as a trainer.
But outwardly, I was faking I knew it all.
These are perfect qualifications for becoming a Professional Freelance Fitness Writer, right? If you said no, you are wrong. Go straight to jail and do not collect your $200.
Don’t you hate when this happens?
Anyhow, I’m not going to reminisce about the many times I kicked butt at Monopoly. That’s a tale for a different time. So, let’s get back on track about writing as a fitness professional.
Why Should You Listen To Me?
Okay this is the part where I brag. If you don’t like bragging, you can skip this part and trust you know what I’m talking about. Because Tony doesn’t allow hacks to be published here.
Here are a few of my writing accomplishments.
Tony first took a chance on me herealmost seven years ago and I’ve been featured on his site this many times.
I’m part of a team of five at The PTDC who put together the weeks best content for trainers. What does that mean? It means I read a crap-ton of fitness content.
Plus, I’ve published an article a week on my site Balance Guy Training for the past six years. Not bad for a person who failed English.
Okay, bragging over.
Overcoming Imposter Syndrome
With me not being entirely qualified to talk about writing, this article isn’t going to be about the X’S and O’S on the skill of fitness writing. I’m assuming you know how to put together a few coherent sentences and your knowledge of the human body and coaching is up to snuff.
What this is about is overcoming your imposter syndrome and it has all been written before so why the hell should I bother syndrome. I feel those two things hold a lot of fitness professionals back from putting their content out there.
And when doubt creeps in and imposter syndrome puts negative thoughts in your head, here is what you should do.
Hopefully, the suggestions below put these thoughts to bed to help crush your content.
Impostor Syndrome
Imposter syndrome is the feeling of doubting your abilities and feeling like a fraud. And it doesn’t matter how many abbreviations you have after your name, most people have a feeling why in the hell do people listen to me, buy my services, or read my articles.
When these negative fears and thoughts take over, your productivity will plummet among other things. I’m no shrink (obviously) but when these thoughts start to take over and you’re getting sucked down into a deep dark hole, here’s some suggestions to pull you out of your nosedive.
1. Write Something, Anything.
It doesn’t have to be fitness related but writing helps get your creative juices flowing and usually sometime during this process you realize you do know something. The act of doing is powerful.
2. Remember Your Successes.
Whether it’s a client reaching a long-term goal, or your article had lots of eyes on it, it helps to remember your successes. This reminds you that you do know something.
3. Lift Something Heavy.
Not only do you get out of your own head but the process of thinking about your technique, the cues you use to get yourself in lifting position helps remind you that you do know something.
Imposter syndrome is going to haunt you like Casper the friendly ghost. This in my experience is normal. What is not normal is letting imposter syndrome take over your thoughts and feelings and completely bogging you down. Instead of stewing, get to doing it because doing is imposter syndromes kryptonite.
A short note on its been written before so why the hell should I bother. Sorry, there is not much to counter this one because it’s true. It has all been done before.
But this shouldn’t stop you because it hasn’t been done with your perspective, your know how and your thoughts and feelings. Your clients and audience need to know what you think. We will get into this below.
7 Tips For Getting Better At Fitness Writing
This is a murky area because what works for me mightn’t work for you. Plus, your thought processes are different from my thought processes.
So, I’m taking the view from 10,000 ft which you can apply to your own work. Some of these suggestions may seem obvious, some not, but it is my hope you can apply this to your own work to get more writing confidence.
1. Find Your Voice
There are tons of great writers in the fitness space who are more qualified than you, smarter than you and have a larger audience than you. But none of them have your voice, your perspective, and your set of experiences. You need to use this to find your voice and the only way to find it is to write more.
Don’t worry if it’s any good, just write.
When I started, I admit I wanted to be like Tony. I wanted to be funny, informative, and basically copied the way he wrote. But slowly along the way I developed my voice and my way of being entertaining and informative.
If you’re struggling to find your own voice, read a writer, you want to emulate and imitate him/her in tone (not in words) until you feel you’re developing your own style and not just copying theirs.
2. Read More
Not just fitness articles but everything you can get your hands on. The act of reading is like osmosis for your brain. You pick up vocab, style, ideas to write about and increase your general knowledge.
This will only help your writing.
3. Develop Relationships
With the advent of social media, it is easy to develop online relationships with other coaches and writers. A major reason (I think) Tony let me write for his site seven years ago was I left comments on his webpage and Facebook posts.
(Note From TG: Yes, it was. That, and Shane always commented on how pecy my pecs looked. Flattery will get you far).
Plus, when I read anything that catches my attention I reach out to the writer and tell them how much I liked it, and this starts a relationship. Which brings me to my next point.
4. Seek Opinions
When I started getting published on the world-wide web, I’d basically harass other coaches on their opinions on my work. Granted I had a relationship with most of them, so It wasn’t a shot in the dark. I figured what’s the worst they could say?
When you’re too close to your work, you don’t see your opinions rubbing people the wrong way or you may have your facts wrong. Or you made some grammatical whopper errors.
I’ve lost count of the amount of times my writing has been criticized for style, grammatical errors, opinions, or my lack of facts to back up what I wrote. I have received tons of solicited and unsolicited feedback some great, some not so great. The main thing is to try not to take it personally.
If you made a mistake, admit it, learn from it, and move on.
For example, when I started writing for Barbend my editor sent me an email with the subject in all caps saying “YOU ARE A PROFESSIONAL WRITER” about a litany of errors I made on an article.
Those mistakes haven’t been repeated since.
6. Stay In Your Lane
Otherwise known as not extending into territory you know nothing about. For instance, weightlifting, nutrition, and training athletes I know little about, so I don’t go there. Sure, you can Google it and write about it, but you’ll come across as a fraud.
Better to stay in your lane and until you develop the knowledge to come across as an expert. When you write about what you know (and you can back it up) and write about how you feel, I feel you cannot go wrong.
7. “Hire” Me to Help
Developing writing confidence is a process and I’ve made my share of mistakes along the way. And I’m bringing those hard knocks and experience to my new writing service Fitness Flow Writing Services to give personal trainers and coaches the confidence to hit the publish button.
I offer SEO, editing, rewriting, opinions and suggestions services to help take your content to the next level. And as a special offer for Tony’s readers, I’m offering your first service free to see if we are a good fit.
Looking forward to hearing from you.
A Brief Cameo From Tony
Oh, hey.
Tony here.
I’m the guy who pays the hosting fees for this site you’re reading (and I occasionally summon enough mojo to muster some decent ideas to write about too).
Shane did a splendid job outlining things and providing some sage advice for aspiring fitness writers. There’s isn’t much I can add (although I am going to try). Massive apologies up front if anything I write seems repetitive. Then again, if it is repetitive, but it’s coming from two dudes who make part of their living getting paid to write fitness content, maybe there’s a reason…;o)
Whenever I write something (and just after I press the “publish” button) I have to battle my inner negative self-talk:
1. Did I provide enough actionable content?
A statement I default to often is…
“…don’t bark at something if you’re unable to provide a solution.”
People, but fit pros in particular, have an innate superpower to bitch a whine about anything and everything.
Quick Writing Tip: Read what you write out loud. If it doesn’t make sense out loud, it’s going to come across as Elvish on paper.
3. Was I Able to Convey My Message Succinctly & Clearly?
(Another) Quick Writing Tip: Write whatever it is you’re gonna write. Then, go back and edit 20% of it. Getting rid of superfluous jargon will make your writing more readable.
Nevertheless, there’s seemingly a smidgeon of self-doubt I’m always playing an unabated game of tug-o-war with.
But then a cool thing happens.
People (usually) like my shit!
Random people will reach out and say how much they enjoyed something I wrote or say how they picked up a number of gems and tidbits they’ll be able to apply toward their training (or that of their clients).
I want to hug them.
Or at least Predator handshake them to death (or, to be more germane to the current state of affairs: Fist bump them to death).
1. You DO NOT have to reinvent the wheel when you write. When in doubt keep things simple. What makes things new or novel are YOUR experiences, YOUR insights, and YOUR voice.
2. You’d be surprised. Many fitness professionals can wax poetic on complex concepts but are unable to figure out how to regress an exercise for someone with limited thoracic mobility or even name a hip flexor.
Or coach a squat well for that matter.
As Mike Boyle once eloquently stated: “The industry is quick to disregard basic/general principles in lieu of fancy schmancy shenanigans (<— italics mine).
This is nonsense.
The basics are still legit. And, to be candid: Is an area most fit pros could use a little refresher in.
Lean into it. There’s an audience for everything.
About the Author
Shane “Balance Guy’ McLean” is an A.C.E Certified Personal Trainer working deep in the heart of Louisiana with the gators.
I could sit here and wax poetic that what separates a “true” fitness professional from someone who’s pretending to be one is that the former actually practices what they preach.
Meaning: They 1) actually workout and/or 2) actually DO the workouts and exercises that they espouse on their respective websites and social media feeds.
Or they don’t.
I mean, I could make the case that a “true” fitness professional is less likely to post asinine videos of circus-act like exercises (that they’d never do themselves) in the name of accolades and attention.
You can spot the fake trainers from a mile away. They write the most ridiculous looking routines.
A1. Trap Bar Deadlift Contrast Tempo Set vs. Chains (From a Deficit): 5×10 A2. 1-Arm Landmine Press w/ Contralateral Ossillatory Facilitation: 5×10/side
B1. Barefoot Walking Lunges Over Broken Glass: 2×400 m B2. Or Until Your Pancreas Fails (whichever comes first) C1. Pull-Ups: 10×10 C2. Ice Bath: 10x30s
I’m obviously going out of my way to be facetious here, but therein lies my point.
As my friend and colleague, Nick Tumminello, has so succinctly stated in the past:
“A master trainer (I.e., someone who’s a “pro”) can also be referred to as an Exercise Prescription Specialist.”
He or she has a high level of expertise doing the following:
Exercise Individualization
Exercise Application
Exercise Prioritization
1. Exercise Individualization
This can simply be boiled down to figuring out the correct stance for someone on their squats. For example, despite what most textbooks would insinuate, not everyone is going to have the luxury of having the “correct” anatomy to squat with a narrow stance and their toes pointing straight a head.
NEWSFLASH: People don’t live in textbooks.
Hip anatomy tends to have the most variance given a broad swath of the population. Things that come into play are:
Hip socket depth
Hip socket orientation – retroverted (outward facing) or anteverted (forward facing).
Femoral neck orientation (retroverted vs. anteverted)
Femore neck angle
Femur length
Amongst other things
There are a bevy of variables to consider and to expect every person to fall into one set pattern or way of executing a lift is a bit of a stretch.
In fact, there’s a number of permutations that manifest when you allow for individualization of squat stance.
Exercise individualization can also come down to figuring out the correct grip for someone to use during their bench press. Someone with sub-acromial pain syndrome (SAPS) will often have pain in the front of their shoulder. Conventional wisdom would suggest that such an individual should adopt a narrow(er) grip during the bench press to “protect” the shoulder.
However, a narrow grip will require more glenohumeral extension, which for these individuals can be problematic. Instead, a wider grip may be more germane to reduce the amount of GH extension required and to place more stress on the pec muscles.
A “pro” leans into and pays more attention to these sort of things.
2. Exercise Application
Should everyone squat to the same depth?
Short Answer: No. Tha fuck outta here.
A Less Short Answer: As I noted above, hip anatomy varies person to person and it shouldn’t be your expectation that everyone, all the time, with no exceptions, should squat to the exact same depth.
I have some clients who squat ass to grass.
I have others who squat to parallel.
And, indeed, I have others who squat above parallel.
Come at me, bro.
They all still count as a squat.
Depth is more or less arbitrary and is contingent on one’s goal(s), unique injury history, ability level, and, in case you haven’t picked up on the theme, individual anatomy.
No one should get demerit points because they don’t fit some fictional standard.
Moreover, what about when the conversation switches to sets and reps?
What’s the determining factor between prescribing 3×10 for any particular exercise or 5×5?
What about 8×3? 6×4?
4×6?
Are you using a dartboard to ascertain a client’s set/rep scheme or intelligent program design catered to the needs/goals of the athlete/client?
A “pro” knows the difference.
3. Exercise Prioritization
Which exercises should be done first in a workout?6
The eloquent answer is past the scope of this blog post. However, a fitness professional can easily provide a “why” for each example.
In Short
What really separates a true fitness professional from the IG PhD is that the former knows how to DESELECT things. What makes a great chef isn’t the fact they have every ingredient in the bowl. They’re great because they know what ingredients to (de)select, they understand what order they need to be applied, and they know how much of each to use.
Examine.com is the world’s leading un-biased nutrition and supplement resource. It’s a website I have used often in the past decade to better educate myself.
They’re currently putting their two best products on sale at a significant discount to make their 10-year anniversary.
Keeps you on top of the latest research – 150+ new studies are summarized as every month and deep-dives on the most important studies. Plus, a big-picture view via our Study Database.
Saves you time, money, and headaches – Examine analyzes nutrition research full-time and nothing else, so from screening to curating to summarizing to reviewing to copyediting, it’s all taken care of you.
An easy source of content – for health pros, many use our study summaries to create new content for email, social media, and more.
Luke Worthington and I developed our 6-week digital mentorship last Fall because 1) we felt between the two of us we had a lot of expertise and insights regarding assessment, program design, coaching, brand building, and business we could offer to other fitness professionals and 2) because there’s a fucking pandemic going on that’s prevented us from doing these sorts of things in person.
Nevertheless, we had a great experience (and group of fit pros take part) the first go round and we’re excited to open it up this Spring.
You can now purchase CORE @ Home for whatever you want to pay.
In all I filmed 36 workouts during quarantine last year using nothing but bodyweight, bands, and kettlebells and/or dumbbells. With many people still reticent to head back to their regular gyms (not to mention the scarcity of gym equipment out there to purchase) I figured this would be a nice opportunity to help.
Whether you want to spend $1 or $99 (FYI: the latter enters you to win a 5×7 shirtless pic of me), the workouts are ready and available to start.
We’re programmed to find strength in struggle. Keep our heads down, no complaining, do the work, and ask for zero help.
There’s a degree of respect and fist-bumping that comes with that mentality.
However, it shouldn’t be that way. Instead, we should be emphasizing the synergy of effort; which, as Trish notes, implies a level of ease though the path is not easy.
Nick begins this course separating the difference between an assessment and an evaluation.
Assessment (Process Oriented) = What best fits the individual; not comparing them to anyone
What’s the best squat stance, how wide, what exercises should we eliminate?
Evaluation (Product Oriented) = A bit more objective. Where does someone compare to a standard or relative to averages? What do you need to hit them? What do they need more of, less of?
What’s your relative strength level (compared to averages).
Nick’s SSE program is what’s missing in the industry. How do you know if what you’re doing with any one client is working? What’s your mid-course directions?
I just started taking myself through this course and I am learning a ton. If you’re a personal trainer/coach I’d highly recommend checking it out HERE.
