CategoriesUncategorized

Get Your Hips Nice-n-Juicy Prior to Your Lower Body Workout

I know, I know…

…most of you reading don’t have enough eye-rolls to give.

I mean, I get it: a blog post on warming-up is about as exciting as me writing about breathing drills, how to make kale chips, or, I don’t know, NASCAR.

But two things:

1. This post will be short and sweet.

2. The video shown below will help you not only feel better, but also help you crush your next (and subsequent) lower body lifts.

I figured that would grab your attention…;o)

Copyright: spotpoint74 / 123RF Stock Photo

Juicy

There’s no need for me to belabor the point: a proper warm-up prior to lifting heavy things is imperative. It helps increase core temperature, potentiate the central nervous system, “lubricate” the joints, and as a whole is just a smart habit to follow to better prepare the body for the workout to follow.

Thing is…

…the warm-up is also the one thing most trainees skip, treat as the evil step-child, or otherwise ignore altogether.

I can’t fault some people for doing so.

Some warm-ups are just absurd. I’ve had some people show me warm-ups that take 20-30 minutes to complete. Now, this isn’t to say that, sometimes, this isn’t warranted. Depending on one’s injury history (or even other factors, such as age) we can sometimes justify a warm-up of that length.

But too – and more to the point – if I were given a warm-up that takes that long to complete I’d be tossing it some shade too.

That’s a whole lotta nope!

A whole lotta nope

On the flip side, I also think one reason many people skip their warm-up is because there’s no rhyme or reason to what they’re doing:

“I’ll do some arm circles here, some hip thingamajiggies there, weeeeeeeeeeeeeeeeeeeee.”

An ideal warm-up will not only prepare you for the stuff you’ll be doing on the weight-room floor, but also address any mobility/range of motion/activation deficits that may exist.

And, lately, my train of thought is that an ideal warm-up is short and to the point and kinda-sorta makes you hate life.

A perfect example is this hip series1. I’ve been using myself of late and is something covered in the (Even More) Complete Shoulder & Hip Blueprint a brand new product with entirely new content Dean Somerset and I just released this week.

 

This series hits all the heavy hitters to keep your hips nice-n-juicy for some squats or deadlifts:

✅Hip IR
✅Hip ER
✅Hip Flexion
✅Dissociating hip movement from Lower Back movement.

Start with your hands on the floor for support and try to stay as upright as possible (contingent on your ability to do so).

It’s not a deal breaker if you have to lean to the side a bit.

You also have the option to “ramp” up the intensity while performing this series too. You can go through the motions and make it relatively easy or you can come close to shitting a kettlebell by increasing the amount of tension you put into it.

I encourage clients to dabble in both (because both scenarios have their advantages and disadvantages).

Have fun (<– said with a hint of sarcasm).

(Even More) Complete Shoulder & Hip Blueprint is currently on sale this week till this Sunday for $70 off the regular price, and digs into preparation concepts like this, plus so much more to help you get the best possible plan of action for your clients in order to get them results in the fastest, easiest and safest manner possible.

—> Click here for more info and to grab your copy today <—

CategoriesUncategorized

Now Available: Even More Complete Shoulder and Hip Blueprint

After over a year of development, fine tuning, and presenting multiple times to get the fine points just right, Dean Somerset and I have finally released “(Even More) Complete Shoulder & Hip Blueprint” – a brand spankin new product with new content – and it’s on sale now.

Copyright: pixelrobot / 123RF Stock Photo

Get the Hotness

In 2016 Dean Somerset and I released the first Complete Shoulder & Hip Blueprint.

It received rave reviews.

Parades were held in our honor, babies were named after us, Pulitzer’s were given.2

In all seriousness, we were (are) very proud of the original product, and it didn’t take long for Dean and I to be like…

…”huh, I think we have a lot more to say on this topic…let’s do it again!”

To that end, I’m elated to announce that the sequel, The (Even More) Complete Shoulder & Hip Blueprint is now available to purchase.

 

Save $50 off the regular price of Version 2.0 and $80 off the COMBO pack (Versions 1.0 & 2.0) HERE.

It’s not lost on me that most sequels fall somewhere between “sucks donkey balls” and “a complete dumpster fire.”

I mean, do I have to go any further than Major League 2 or Speed 2: Cruise Control?Assuredly, the (Even More) CSHB falls more along the lines of Return of the King or, fuck it, I’ll go there…The Godfather II.

I.e., it’s the polar opposite of a dumpster fire.3

Dean and I go deeper into our assessment protocols, offer more insight into programming considerations, and also provide more in-depth coaching on squats, deadlifts, thoracic mobility, and much more.

In all there’s 11+ hours of content – both lecture/theory as well as plenty of hand-on practicals – and the miraculous thing is that I don’t swear even once over the course of the two days we spent filming. Anyone who’s ever seen me present in person know that this is a feat in of itself.

Okay, maybe I say “shit”…once.

But that’s peanuts compared to what normally emerges from my sailor mouth.

In addition to being able to safely watch this at work or with a bunch of five-year olds in the room, you’ll also have the opportunity to earn continuing education credits, and I even think my cat makes a cameo.

It basically sells itself at this point…;o)

Still, we’re no idiots. (Even More) Complete Shoulder & Hip Blueprint is on sale through this week only at a very generous discount.

Thanks for your consideration and I hope you enjoy it!

—> Click to Save on Both Version 2.0 as Well as the COMBO Pack <—

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/2/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1.Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)

This is happening Sunday, August 18, 2019

Go HERE to register.

This workshop is designed for fitness professionals – personal trainers, strength & conditioning coaches, physical therapists, etc – to provide both physical & psychological tools to help build your brand, business, and rapport with clients.

Dr. Lewis and I cover a lot of material:

  • How to increase competency and motivation with your clients.
  • An overview of both upper and lower extremity assessment to create increased “buy in.”
  • How to set professional & personal boundaries with clients.
  • Troubleshooting common lifts such as squats & deadlifts to best fit the needs, ability level, and anatomy of clients.
  • And more…

CEUs will be available.

For more information – including full itinerary and to register – you can go HERE.

2. Coaching Competency – Dublin, Ireland

This is happening Sunday, September 8, 2019 (Early Bird rate in effect)

Register HERE

So what happens when a room full of Irish(w0)men find out I’m not much of a drinker?…;o)

Whether you get paid to tell people to lift heavy things or you just like to lift heavy things yourself, in this 1-day workshop you’ll get the opportunity to listen to me talk about my how I approach assessment and gain a better understanding of how I “match” the exercises I prescribe to better fit the needs, ability level, and more importantly, the anatomy of each individual I work work.

In short, this workshop looks at the “umbrella theme” of my coaching philosophy.

For more information – including itinerary and how to register – go HERE.

3. Strategic Strength Workshop – London, England

This is happening the weekend of September 14-15th, 2019 (Early Bird rate in effect).

Register HERE

Luke Worthington and I have presented this workshop twice. Once in London last year and again this past June in Boston.

We’re bringing it back to London this Fall, my most favorite place in the world.

This two-day workshop is designed to arm fitness professionals with all the tools they’ll need to hone their assessment skills and to make their clients/athletes a bunch of bonafide, resilient, strength training Terminators.

Combined Luke and I have ~40 years of coaching experience (or one Dan John) and bring different perspectives and skill-sets to the table; Luke peels back the onion on PRI (Postural Restoration Institute) concepts and assessment, while I go into detail breaking down movement and how to better “match” the exercises we prescribe to our clients.

For more information – including itinerary and how to register – you can go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

What to Do in the Gym When You Are New – Lana Sova

If you’re new to the gym (or know someone who’s thinking about going) this is a must read.

Squat, Bench Press and Deadlift Tips – August 1, 2019 – Tony Bonvechio

Bo knows baseball.

Tony B knows the “big 3.”

Oh, also: be sure to check out the Optimizing the Big 3 seminar hosted by both Tony B and Greg Robins in Worcester, MA later this month.

I’ll be there learning myself…;o)

Info HERE.

What Is the Best Strength Training Exercise for Triathletes? – Menachem Brodie

Short answer: strength training in general – not just one particular exercise – is the best…;o)

CategoriesCorrective Exercise Program Design

Let’s Not Make Things More Complicated Than They Have to Be: The Hip Hinge

Some things, no doubt, are complicated:

  • Long division
  • The Kreb’s cycle
  • Nuclear fission
  • Brexit
  • Figuring out the plot of West World
  • Vaginas

There’s a bevy of examples in the universe.4

I’m sure collectively we can think of several hundred (if not thousands) of them.

The hip hinge isn’t one of them.

Or, at least it shouldn’t be.

Copyright: blanarum / 123RF Stock Photo

Trust Me, You Can Do It

The most cogent place to start is to (briefly) explain what a hip hinge is. And to that end I often like to steal a train of thought from renowned strength coach and writer, Dan John:

“The Hip Hinge = Maximal hip flexion with minimal knee flexion.”

Well, that was easy.

Now that we know what it is, why do we care?

In my neck of the woods – strength & conditioning – the hip hinge is the precursor (or base) for a lot of what we do to help make people stronger, faster, and more athletic.

Deadlifting = hip hinge.

Jumping = hip hinge.

But in everyday life, too, the hip hinge pops in to make a cameo appearance:

  • Bending over to pick up your child.
  • Picking up anything off the ground, really.
  • Sitting down.
  • Assuming an athletic position in your recreational basketball league. You know, the same league a bunch of your friends asked you to join because it was going to be fun, but then you went a head and missed those two foul shots to lose the championship game, and now everyone hates you. That league.

Photo Credit: STACK.com

Whether you realize it or not, and whether or not it involves lifting heavy things (or your recycling bin), you likely hip hinge many, many, many times per day.

And you’re likely more than proficient at it.

Some (not all) fitness professionals like to make things more complicated than they have to be. When it comes to the hip hinge, really what we’re after is the ability to dissociate hip movement from lumbar movement.

We want to be able to move from the hips with little (if any) movement from the spine; especially when we’re under significant load.

Some fit pros will assess the hip hinge and if it seems wonky or awry they’ll automatically transform into “corrective exercise” mode where said individual will be put through a hefty 17-week program complete with dowel rods, bands, breathing drills, and maybe a Shaolin monk (in worst case scenarios) to set them straight and to fix things.

Now, I am not here to bemoan corrective exercise or to belittle those who take the time to coach up their clients with hip hinge drills.

I mean, I’ve written several blog posts on the topic HERE and HERE, so I’d be a major asshole if I did that.

But, what I would like today’s post to do is to provide a bit of context and to remind coaches that sometimes all people need is a slight nudge or reminder that “x” is what you want them to do.

Again, with a hip hinge, all I’m after is dissociation of hip movement from lumbar movement. If I can get an individual to create tension – or a “flexion moment” – in the anterior core so that they can’t move through their lower back, then my job is done.

This drill is about as simple as I can make it:

The Bear Hug Hip Hinge

CategoriesProduct Review

A Cool Way to Upgrade Your Landmine Variations: The Gut Wrench

Whoa – I was thiiiis close to titling this post “A Cool Way to HACK Your Landmine Variations,” and then I remembered I can’t stand people who use that word incessantly.

Hack.

You see articles or blog posts use it all…the…time, as if to imply 1) they know something we don’t, some short-cut no one in the history of ever has ever thought of before and 2) that they’re some sort of uppity, bourgeoisie Dumbledore or something with a bevy of tricks up their sleeve:

  • 5 Tips to Hack Your Sleep Habits
  • Hack Your Way to Increased Muscle Mass
  • Use These Hacks to Hack Your Next Article on Writing About Hacks.

Anyway, I remembered I wasn’t an asshole and decided to go with “upgrade” instead.

You’re welcome.

Copyright: lightwise / 123RF Stock Photo

Upgrade Your Landmine Variations: The Gut Wrench

I receive inquiries from companies and individuals all the time asking me to try their stuff out in the hopes that maybe I’ll like it and share it amongst my “tribe.”

Admittedly, most of the time, it’s just not a good fit for what I do and what I believe in. I had an individual reach out to me once asking me if I’d be interested in trying out their “Keto” supplements.

“They’re very effective,” she said, “and I’m sure the bulk of your audience will agree.”

In my head I was like, “I’d rather jump into a dumpster fire.”

I don’t know, maybe they were effective (at what, I have no idea); and maybe I’m a big, fat, meanie head for not giving something new a try, but all I did was politely say “no thanks” and move on with my life.

I’ve also had people reach out to see if I’d be interested in trying out “x” piece of equipment or maybe they want to send me some of their apparel that does all sorts of fancy things like keep track of your heart rate, exfoliates your skin, and filters your sweat so that it can be recycled to grow organic grass fed acai berries.

I’m always flattered and always try to be respectful when I know something’s not a proper fit for me or my brand.

It comes with the territory for being moderately e-famous.

NOTE TO AUDI: If you ever want to send me one of your new Q5’s to try out I won’t say no…:o)

That said, it’s not always a shit show. Every now and then I’m sent something cool, and something I think everyone else will think is cool too.

Like…

…The Gut Wrench

The people over at StrongerThanU.com reached out to me several weeks ago asking if I’d be interested in their gadget, The Gut Wrench.

Full Disclosure: I receive zero kickback or affiliate income for recommending this product. I’m keeping my fingers crossed for a future hug, though.

I know based off the picture above it doesn’t look like much, but once I saw it in action I knew I’d want one to have in my studio.

It makes having a dedicated Landmine (or Angled Bar) attachment obsolete. I can do a multitude of Landmine exercises anywhere in the gym I please: in the corner, in the middle of the gym floor, over here, over there, pants on, pants off, whatever.

When I got back from Australia last week The Gut Wrench was waiting for me and I immediately starting playing around with it.

 

And boy do I like it.

It’s small, sturdy, and I can use it for soooo many activities; a god-send for anyone who works out of a limited space such as myself.

In the video above I’m performing a Rotating Alternate Landmine Press (0ne of my favorites), and because the Gut Wrench is designed the way it’s designed the barbell doesn’t “slip” on the floor.

I.e., It stays in place.

Too, I’m still able to perform all the same lower body movements as well without any worry that the barbell will travel away from me.

If you’re a gym owner or someone who needs a little more versatility with your Landmine exercises I’d seriously give The Gut Wrench a consideration.

Seriously, Audi, call me.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/26/19

It’s official: I thought I felt like a bag of dicks yesterday, but I really feel like a bag of dicks today.

The jet lag was fairly manageable yesterday and Lisa and I were both like “huh, not too shabby.” Today, though, it’s kicked into high gear and next level shitty.

It’s so bad I don’t even feel like heading to the gym to do some arms.

FML.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1.Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)

Go HERE to register.

This workshop is designed for fitness professionals – personal trainers, strength & conditioning coaches, physical therapists, etc – to provide both physical & psychological tools to help build your brand, business, and rapport with clients.

Dr. Lewis and I cover a lot of material:

  • How to increase competency and motivation with your clients.
  • An overview of both upper and lower extremity assessment to create increased “buy in.”
  • How to set professional & personal boundaries with clients.
  • Troubleshooting common lifts such as squats & deadlifts to best fit the needs, ability level, and anatomy of clients.
  • And more…

The Early Bird rate for this workshop is set to expire this weekend (7/29) so if you want to save yourself $50 I’d encourage you to sign up ASAP.

CEUs will be available.

For more information – including full itinerary and to register – you can go HERE.

2. Strategic Strength Workshop – London, UK

Register HERE

Luke Worthington and I have presented this workshop twice. Once in London last year and again this past June in Boston.

We’re bringing it back to London this Fall, my most favorite place in the world.

This two-day workshop is designed to arm fitness professionals with all the tools they’ll need to hone their assessment skills and to make their clients/athletes a bunch of bonafide, resilient, strength training Terminators.

Combined Luke and I have ~40 years of coaching experience (or one Dan John) and bring different perspectives and skill-sets to the table; Luke peels back the onion on PRI (Postural Restoration Institute) concepts and assessment, while I go into detail breaking down movement and how to better “match” the exercises we prescribe to our clients.

For more information – including itinerary and how to register – you can go HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The Truth About TRT & Tips to Maximize Your Hormones – Ali Gilbert

Ali is smart.

Very smart.

 

Range: Why Generalists Triumph in a Specialized World – David Epstein

I’ve seen 94,102 (+/- 32) people recommend this book so I figured it was high time I give it a go.

I’m two chapters in and LOVE it.

In a world where parents of seven year olds are inquiring about hiring strength & conditioning coaches it’s a much needed breath of fresh air.

Pump the motherfuckim brakes people.

Ketogenic Diets Suck for Speed and Power – Dr. Mike T. Nelson

I love when Mike gets snarky.

 

CategoriesUncategorized

Upcoming Speaking Engagements: The Jet Lag Edition

I feel like a bag of dicks today.

Well, not that bad considering the 2o hour total flight time (in addition to a four hour layover in LAX) Lisa and I endured yesterday making our way back to Boston from Australia.

I don’t know, maybe I feel more like a bag of soggy potatoes? Either way, it’s not good, and I have zero room to complain given I’m not coaching today and Lisa had to go in because she has full day of clients lined up at her private practice.5

To that end, given my brain feels like mush at the moment and I’m still trying to get my bearings back from being across the other side of the world for the past two weeks, I wanted to take today as an opportunity to remind people of where I’ll be presenting next.

You know, because it’s all about me, me, me, ME!

Copyright: yarruta / 123RF Stock Photo

Strong Body-Strong Mind: Chicago (August 2019)

Full Disclosure: This will be the only date in 2019 that Dr. Lisa Lewis and I will be presenting this workshop.

Go HERE to register.

This workshop is designed for fitness professionals – personal trainers, strength & conditioning coaches, physical therapists, etc – to provide both physical & psychological tools to help build your brand, business, and rapport with clients.

Dr. Lewis and I cover a lot of material:

  • How to increase competency and motivation with your clients.
  • An overview of both upper and lower extremity assessment to create increased “buy in.”
  • How to set professional & personal boundaries with clients.
  • Troubleshooting common lifts such as squats & deadlifts to best fit the needs, ability level, and anatomy of clients.
  • And more…

The Early Bird rate for this workshop is set to expire this weekend (7/29) so if you want to save yourself $50 I’d encourage you to sign up ASAP.6

CEUs will be available.

For more information – including full itinerary and to register – you can go HERE.

Coaching Competency – Dublin, Ireland (September 2019)

Register HERE

So what happens when a room full of Irish(w0)men find out I’m not much of a drinker?…;o)

Whether you get paid to tell people to lift heavy things or you just like to lift heavy things yourself, in this 1-day workshop you’ll get the opportunity to listen to me talk about my how I approach assessment and gain a better understanding of how I “match” the exercises I prescribe to better fit the needs, ability level, and more importantly, the anatomy of each individual I work work.

In short, this workshop looks at the “umbrella theme” of my coaching philosophy.

For more information – including itinerary and how to register – go HERE.

Strategic Strength Workshop: London, UK (September 2019)

Register HERE

Luke Worthington and I have presented this workshop twice. Once in London last year and again this past June in Boston.

We’re bringing it back to London this Fall, my most favorite place in the world.

This two-day workshop is designed to arm fitness professionals with all the tools they’ll need to hone their assessment skills and to make their clients/athletes a bunch of bonafide, resilient, strength training Terminators.

Combined Luke and I have ~40 years of coaching experience (or one Dan John) and bring different perspectives and skill-sets to the table; Luke peels back the onion on PRI (Postural Restoration Institute) concepts and assessment, while I go into detail breaking down movement and how to better “match” the exercises we prescribe to our clients.

For more information – including itinerary and how to register – you can go HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/19/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

We’ll be covering a multitude of both psychological and physical techniques to better serve your clients and YOU.

FYI: There’s only ONE more week to take advantage of the Early Bird rate.

Go HERE for more details and to register.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How to Get Yourself to Workout When You’re Depressed – Aleisha Fetters

No witty introduction here.

This is a very serious topic that affects many, many, many people…,maybe even you.

Some fantastic insights and strategies provided by Aleisha in this article.

Diagnostic Doomspeak – Kieryn Marcellus

STOP TELLING YOUR CLIENTS THEY’RE WALKING BALLS OF FAIL

Go Ahead in the Rain: Notes to a Tribe Called Quest – Hanif Abdurraqib

My wife picked this up for me as she was perusing books to read while we’re away on vacation.

She saw the title (and the topic) and knew I’d love it.

And I do. A lot.

Anyone who grew up in the early to mid-90s and listened to hip-hop in that era will appreciate Hanif’s seamless ability to intertwine the nostalgia of groups like Tribe, Wu-Tang Clan, Dre, and N.W.A (and everything they stood for and what they did to elevate hip-hop and culture) with events in his own life and what it was like to grow up as a young black man in America.

Beautiful, witty, humorous, and oftentimes heart-wrenching writing.

Categoriespodcast

Latest Podcast Appearance: The Todd Nief Show

Lisa and I had an amazing 1-day excursion into the Barossa Valley yesterday where we visited seven (yes, SEVEN) different wineries.

Needless to say Lisa was feeling, well, pretty damn good.

As I type these words we’re in the Adelaide airport awaiting our flight to Melbourne where we’ll meet up again with Dean Somerset so he and I can teach our (Even More) Complete Shoulder & Hip Blueprint workshop.

After that Lisa and I have two full days to explore Melbourne. 

Any suggestions?

In lieu of my travel plans I obviously haven’t placed any emphasis on writing any new content; vacation Tony doesn’t mess around. Nevertheless, I do have some content for you today: my latest podcast appearance on The Todd Nief Show.

Enjoy!

Copyright: dr911 / 123RF Stock Photo

Hip-Hop, Psychology of Being a Coach, and Shoulder Shenanigans

NOTE: Lisa and I will be at Todd’s gym,  South Loop Strength & Conditioning in Chicago, IL on August, 18th to teach our Strong Body-Strong Mind Workshop.

There’s only a little more than a week left to take advantage of the early bird rate (and CEUs will be available).

Details below.

—> CLICK ME (that tickles) <—

Okay, onto the show!

Todd Nief is the founder of South Loop Strength & Conditioning in Chicago and he and I had the opportunity to sit down and chat a few weeks ago about everything from common mistakes people make when trying to increase shoulder ROM and how to create “buy in” with potential clients to why the word “dysfunction” should be the LAST word you use as a coach and some of the psychological pitfalls many people fall prey to when it comes to training.

You can listen below here:

Or, if you prefer, you can download on iTunes HERE (you snob).

Thanks for listening.

Categoriescoaching Motivational

The Lost Art of Adult Play

I’m currently in the Barossa Valley with my wife.

There’s not a chance in hell I’m writing a blog post this week. Thankfully TG.com regular contributor, Shane McLean, was a champion and took it upon himself to pinch write for me.

Thanks Shane!

Copyright: szefei / 123RF Stock Photo

The Lost Art of (Adult) Play

When you were a kid, (I assume) you were a blur of movement.

One moment you’re tugging on your dads leg and the next moment you’re chasing the dog (or cat, sorry Tony) throughout the house, tearing shit up while your father is trying to figure out how you moved so quick.

Like the flash baby.

 

There was no stopping you.

Then age, responsibilities, jobs, kids, bills and a mortgage took care of all that. With more adult time there comes less play time because you have to grow up sometime, correct?

Well some of us do and some of us don’t.

I’ll leave it to you to determine where you are on the kid scale.

However, now to keep up your lean machine look, you hit the gym and do squats, presses, pulls and curls so you can keep up with the younger generation, to feel less like an old fart and more like a superhero, crushing everything in your path.

However, trying to recapture your childhood through exercise is fine but acting like a one (or Flash Gordon) is okay frowned upon.

So please keep your tantrums under control.

You cannot have desserts before your main meal.

Whoops, I’m projecting. Let me get back on track.

During your early childhood, you discovered what you were capable of and what you get away with through playing.

But What is Play?

Play is an activity done for its own sake, with no real goal in mind and play is characterized by flexibility (making up stuff as you go along), and the positive effect it often has on the person playing (smiling, laughing, and having fun.) (1)

The exact role of play in learning is often debated and opinion tends to exaggerate the evidence for the essential role of play.

However, other evidence suggests the important benefits of play and its contribution to learning. (2)

What Has This Got to Do With You?

 How does play benefit you now, the adult trying to shed fat and crush PR’S in the gym?

Firstly, it gives you a welcome break from the barbell. When you get wrapped up with the weight on the bar and have the blinkers on, other things like moving in different directions and a little thing called cardiovascular exercise gets neglected.

When ‘playing’ you may discover your weaker points that are holding you back.

Secondly, it may help you through a plateau and improve your co-ordination.

When you were a child, you engaged in locomotor (exercise) play, which involves physical activity to support the training of your muscles for strength, endurance, and skill.

Think of the local school or park playground and all the fun you had on the swings and monkey bars.

Back then, play was the neural and muscular basis of your physical co-ordination and physical growth. And going back to ‘play’ may help you break through your sticking points and make exercise more enjoyable. (3)

And when things are enjoyable, you’re more likely to do them.

Who’s up for crushing their goals with a smile on their face?

If you answered yes, start inserting these ‘play’ drills into your routine (or separately on off days) because the gym is the one place where nobody cares if you act like a child.

Because they’re all too busy taking Instagram selfies.

1. Reaction Ball Drills

 

And who doesn’t like playing with balls?

The beauty of the reaction ball is movement without thinking. See the ball, go get the ball. And before you know it you’ve performed squats, hinges and dozens of lunges without realizing it.

Furthermore, training hand-eye co-ordination never goes astray.

And with so much of your program planned, it’s great to add a little chaos and uncertainty to it.

2. Agility Ladder Drills

 

Some coaches’ poo-poo on the agility ladder while other coaches over emphasize it with athletes trying to get them faster.

However, there is plenty of middle ground and they’re another tool in the toolbox.

But for the regular joe, who’s looking for a little variety, a fun way to get the heart rate up and to raise a sweat while improving their co-ordination, these drills are perfect.

The agility ladder will help you learn a wide array of different movement patterns without you even realizing it because you’ll be having too much fun.

3. Friendly Competition

Exercising with a partner is shown to increase exercise adherence. Use these fun drills will a friend and you’ll be sweating and smiling in no time.

4. Stability Ball Wrestle

You and your partner will be too busy trying to knock each other off-balance, and not realizing that you’re working on your ankle stability/mobility, balance and core stability.

Set Up – Put one foot on top the ball making sure your knee is bent 90 degrees. Your partner puts the opposite foot on the ball, directly across from you

Rules – Both people are trying to knock the other one-off balance by rolling the ball aggressively with their feet.

This exercise can be done either as warm-up, for 30 seconds or so on each foot or you can turn this into a full-blown friendly competition. Every time some loses his/her balance it results in a point for the opponent. First to 5 or 10 points wins.

5. The Boxer

This exercise with work on your power, muscular endurance and hand-to-eye co-ordination. You’ll be too busy hitting your partner’s hands to realize any of this.

Set Up – Use a resistance band with handles looped round a solid anchor point. Bring hands to shoulder level and keep the resistance band tight.  Your partner puts hands up, open palms facing forward and away from the face.

Rules- Hit the open palm (with a clinched fist), one hand at a time. Your partner can change his/her hand position up, down or left and right to increase the challenge.

Do this for time (30 seconds) and record the amount of hits, and then your partner can try to beat it. Winner takes all, baby.

Wrapping Up

Exercise doesn’t always have to be a grind. Taking a slight break to think and play like a child is reinvigorating and a welcome break from the barbell.

And because you’re an adult now, you can have dessert before dinner.

Knock yourself out.

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.

References

  1. Learning Through Play PETER K SMITH, BA, PhD ANTHONY PELLEGRINI, PhD Goldsmiths, University of London, UNITED KINGDOM University of Minnesota, USA
  2. Smith PK. Children’s play and its role in early development: A re-evaluation of the ‘Play Ethos’. In: Pellegrini AD, ed. Psychological Bases for Early education. New York, NY: John Wiley & Sons Ltd.; 1988: 207-226.
  3. Byers JA, Walker C. Refining the motor training hypothesis for the evolution of play. American Naturalist 1995;146(1):25-40