CategoriesFat Loss Motivational Strength Training

You Want to Get Leaner. Here’s Why You Should Still Lift Heavy Things

With Avengers: End Game right around the corner it’s inevitable we’re going to be inundated with articles, interviews, and videos on how to get a Thor or Black Widow bod.

Follow “x” routine, and you too can look like a superhero.

To be fair: I have nothing against said routines. Pretty much anything will get someone lean(er) if they stay consistent and not eat like an asshole.

That said, I think one of the biggest mistakes people make when their goal is getting lean, is not placing a premium on strength.

What inevitably ends up happening is someone will crank up their training volume (lots of high-rep sets compounded with endless amounts of cardio) in addition to hopping onto the Keto train.

And while I’m not here to say that that approach is fruitless (<— ha, pun intended1, dumb, or won’t work – it probably will, for a stretch – I’m also a realist, and have seen with my own eyes the same thing happen time and time and time again.

Which is…(?)

A week, or two, or three (hell, maybe several) go by and you feel great. Your body fat is melting off, you can see some abs, and you can sense the inevitable influx of Tinder matches.

And then, you know, you don’t feel so hot.

You’re lethargic, you’re cold, you’re achy, and your motivation to train wanes.

The high volume of training tethered with a low-calorie/low carb diet begins to take its toll. You’re starting to think that the reason Wolverine is so angry all the time isn’t because he discovered some nefarious government conspiracy to turn him into a mutant and control his life.

No, rather, the reason he’s so angry all the time is – despite being ripped and the envy of fanboys everywhere – he’s sick and tired of all the EMOM sets of burpees and he just WANTS…SOME…FUCKING…CARBS.

Again, to reiterate, this is NOT to insinuate that all the popular programs people follow to lose fat and get lean are a waste of time.

However, what I am suggesting is a slight re-frame or paradigm shift.

What Makes Muscle, Keeps Muscle

Even if fat loss and getting lean is someone’s goal, if they hire me as their coach I’m still going to have them strength train.

Maybe it’s the dumb meathead strength coach in me talking, but I strongly feel the bulk of anyone’s fat loss is going to stem from making dietary/nutritional adjustments.

Namely: Figuring out what strategy or approach will elicit a caloric deficit.

This, of course, can be highly individual. Some people do well with Keto (although, I’d argue most people who think they’re doing Keto are really just following a low-carb diet), some do well with Paleo, some do well with Intermittent Fasting, some do well, with, I don’t know, pick something.

The point is, the main determining factor of whether or not a diet will actually “stick” is whether or not someone will follow through and stay consistent with it.

Not to mention it should fit their lifestyle and goal(s).

But I don’t want to go down that rabbit hole of clusterfuckery. Too many mental gymnastics for me to deal with at this stage in the day.

I do, however, want to pontificate and persuade you on the merits of STRENGTH TRAINING with regards to getting lean.

While dieting the idea of strength training isn’t so much to build strength as it is to MAINTAIN as much muscle as possible while in a caloric deficit. It’s important to give the body the stimulus it needs to hold onto as much of it as possible during this time.

What makes muscle, keeps muscle.

And what accomplishes that is low(er)-rep, strength training.

Again (again), I’m not saying incorporating things like density sets, finishers, circuits, HIIT style training, or anything in between doesn’t have its place or serve a purpose; they all, indeed, can help expedite the process.

[But this is also why I feel one’s nutrition is going to be the main determinant when it comes to fat loss].

All I’m saying is, from my vantage point, people tend to place too much emphasis on all of the above protocols and unwittingly end up losing muscle rather than keeping it.

Many people (not all) end up becoming a smaller, weaker version of their original selves.

I do not want this to happen, and I feel there’s a simple way to prevent it.

It doesn’t have to be a complicated “thing” either. The obvious question, then, is how would I go about writing a program for someone in this situation?

Easy.

Have him or her hit a challenging set of 3-5 reps (maybe the occasional heavy single for more advanced lifters) a few times per week using the obvious exercises – think: deadlift, squat, bench press – and carry on with your traditional fat-loss programming self.

Example Muscle Maintaining Program (Not Fat Loss Program)

Day 1

A. Work up to a challenging set of FIVE on a Squat Variation (Front, Back, Zercher, Anderson, Safety Bar Squat)

B1. Same Squat Variation (same load you hit for 5 reps): 3×3
B2. DB Bench Press: 3×8

C1. DB Romanian Deadlift
C2. Push-Ups
C3. Gripless FacePulls

  • 8-10 reps each, 10 Minute Density Circuit

D1. 1-Legged Hip Thrust
D2. DB Curls

  • 10-15 reps each. 8 Minute Density Circuit

Day 2

A.  Work up to a challenging set of FIVE on a Bench Variation (Regular, Close Grip, Decline, Incline, Larsen)

B1. Same Bench Variation (same load you hit for 5 reps): 3×3
B2. 1-Arm DB Row: 3×10/arm

C1. Goblet Squat
C2. Pull-Through
C3. Reverse Crunch

  • 8-10 reps each, 10 Minute Density Circuit

D1. Prone, Incline Reverse Flye
D2. Tricep French Press

  • 10-15 reps each, 8 Minute Density Circuit

Day 3

A. Work up to a challenging set of FIVE on a Deadlift Variation (Conventional, Sumo, Trap Bar, Block Pull)

B1. Same DL Variation (same load you hit for 5 reps): 3×3
B2. 2-KB Racked Carry: 3×30 yds

C1. Chest Supported Row
C2. Goblet Reverse Lunge
C3. Band Reverse Flye Walkout

  • 8-10 reps each, 10 Minute Density Set.

C1. 2-Arm Landmine Press OR DB Push Press
C2. Bodyweight Step-Ups

  • 10-15 reps each, 8 Minute Density Set

See?

Nothing crazy.

This doesn’t need to be more complicated than it has to be. We’re not doing long-division here.

Keep….it….simple.

Work your ass off. But keep it simple.

All these workouts can be completed in less than 60 minutes (including a warm-up).

It’s likely this approach is in stark contrast to what many are used to seeing when it comes to a fat-loss program; no tantric length, more is better, workout palooza.

Assuming one’s diet is in check, this approach is all that’s needed to help keep muscle…which should be the goal in the long-run anyway.

Categoriespodcast

Chalk Strength Podcast w/ Simon Bungate

First things first, an apology.

I have been woefully delinquent – bordering negligent – on providing my own content on the site of late.2 I’d like to sit here and say it’s because of a noble cause like spending my time reading scripture to orphaned kittens or, I don’t know, writing a screenplay.

But all I can chalk it up to is entrepreneurial shenanigans. I’m actually flirting with the idea of finding a larger space for CORE here in Boston which is equal parts exciting and sphincter clenching. I’ve been prospecting a few potential locations in addition to going back and forth with my realtor and accountant to make sure I’m not being an asshole. So, yeah, that’s been taking up a lot of my time in the past few weeks.3

While I haven’t been doing much writing, I have, however, been making the rounds on several popular podcasts. My most recent cameo was this past Friday on the Chalk Strength Podcast with Simon Bungate.

Copyright: dotshock / 123RF Stock Photo

Chalk Strength Podcast

Simon is actually hosting Dean Somerset and myself this July at his Sydney, Australia based gym, Clean Shred, for our (Even More) Complete Shoulder & Hip Blueprint.

Go HERE for more details.

NOTE: Dean and I will also be in Melbourne, Australia (along with Dr. Lisa Lewis) the following weekend. Details for that are also in the link above.

I took a little time to discuss the workshop and what Dean and I will cover, but the bulk of mine and Simon’s conversation stemmed around business; Namely my time with Cressey Sports Performance, how there was a lot of “luck” on my end in terms of being involved with the it’s roots, and what spurned me leaving in 2015 to go off on my own.

We also riff on the fitness industry in general, which is always fun.

You can check out the episode HERE.

Alternatively, if you’re an Apple snob, you can listen and download the episode HERE on iTunes (Episode #33).

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/5/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Melbourne, Australia: July 19-21st (<— JUST ADDED. Includes bonus “Psyche Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know.

For more information and to register you can go HERE.

SOCIAL MEDIA SHENANIGANS

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30 Days of Shoulders. . Day 11: Is the Bench Press Hurting Your Shoulders, or Is What You’re Doing Hurting Your Shoulders (Check Your Setup Edition)? . For shoulder health reasons you want the shoulder blades to be able to move: Retract, protract, upwardly rotate, downwardly rotate, all of it. . To lift heavy things, however, we need to pin those bad boys down. . Whenever I start working with someone and they mention how bench pressing always bothers their shoulder, rather than bog them down with a litany of corrective exercises they’re not going to do I’ll instead audit their technique; in particular their initial setup. . I want the shoulder blades to be TOGETHER and DOWN. . This is crucial to help “save” your shoulders during the bench press. . Also, wearing cool ass t-shirts help too.

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STUFF TO READ WHILE  YOU’RE PRETENDING TO WORK

The Simplest Way to Stop Your Knees From Caving In When You Squat – Lana Sova

Don’t let your knees cave in.

Spread the floor.

PUSH YOUR KNEES OUT!

All our cues we use ad nauseam to help prevent our client’s knees from buckling when performing squats. There’s actually a simpler way. It takes a degree of up-front coaching, but it’s time well spent.

Lana lets you in on the “secret” in this article.

Why “Kids Are Just Lazy Nowadays” Isn’t An Excuse – Erica Suter

Cue slow clap………

………..now.

Protect Your Back With These 4 Strength Coach Secrets – Lee Boyce

Low back pain sucks donkey balls.

It’s not a death sentence.

You do have to be proactive.

Solid tips from Lee in this article.

CategoriesProgram Design Rehab/Prehab

Why You Can and Should Lift Weights With a Herniated Disc

You all know the stat: upwards of 80% of the population will experience some form of debilitating back pain – often times a disc herniation – in his or her’s lifetime.

It can strike with one dubious rep on a set of deadlifts, bending over to pick up a child, or, I don’t know, during a random after hours office Fight Club.

However (0r whenever) it happens, it sucks. But what also sucks is the often archaic advice many receive with regards to what to do when a disc herniation happens.

In today’s guest post by UK based physical therapist and strength coach Alex Kraszewski, he helps to set the record straight.

Enjoy.

Copyright: teeradej / 123RF Stock Photo

Why You Can and Should Lift Weights With a Herniated Disc

Just like Crossfitters, Vegans and Anti-Vaxxers4, if someone has back pain and they think it’s a disc herniation, it’s probably the first thing they’ll tell you.

There’s not many days that go by where I don’t see someone with back pain, and in more cases than I’d like – the opening conversation tends to go like this;

Me: “So what brings you in today and how can I help you?”

Client: “My doctor/chiro/shamanic healer said I’ve got a disc out, a trapped nerve and my MRI proves it. It hurts and I need you to put it back in.”

Me:

The intervertebral disc has become the scapegoat for a lot of back pain and disability. When the word ‘disc’ is used, it tends to create a cascade of fear, anxiety and worry for the future.

Do I need surgery? Am I going to have problems later in life? Can I still lift and get jacked? Will Dr. Dre ever release Detox?

I don’t know if we’ll ever hear Detox, but the answer to the other stuff is more promising.

I had a great follow-up question from my webinar on Flexion & Extension based back pain as part of The Complete Trainer’s Toolbox, and it gives us a great opportunity to discuss this and think critically about this topic:

“Do you consider exercises with reasonably high compressive and shear load to be risky for someone with disc herniations?”

Short Answer: No.

Long(er) Answer: It depends. We know that only Sith’s deal in absolutes – particularly on Tony’s site, because six other articles have made this gag. Lucky number seven for me.

Let’s break this question down into two smaller questions:

1) Are disc herniations always bad or problematic?

2) Will exercising under high levels of shear or compression increase the risk of pain, injury or further problems?

Are Disc Herniations Always Bad or Problematic?

No.

Many of us jump to the conclusion that when told we have a bulging or herniated disc, we’re doomed.

It’s normal to worry – our back hurts and we’re told there might be a problem with it that could threaten what we enjoy doing and how we earn money.

Whilst disc herniations can contribute to back pain, it doesn’t mean they absolutely will contribute to back pain.

One of the best things here is to look at research investigating the low back in pain-free populations. This study from 2015 pooled over three thousand pain-free people, and at least 30% of people had either a disc bulge or protrusion with no pain.

Nada.

Zilch.

The other biggie here is a steady increase in pain-free findings as we age.

The older we get – the more likely it is to find ‘stuff’ on MRI, that doesn’t have to be a straight up cause of a client’s back pain.

So again, no, disc herniations are not a death sentence for your quest for jacktitude.

But

Pathology can still contribute to pain.

This research is great, but sometimes the pendulum swings a little too far, and these findings can be dismissed without proper assessment. Want to piss off your client who believes their back is due to a disc problem? Tell them outright it’s not a problem with no real justification other than ‘the research says MRI findings don’t matter’.

Rapport = gone.

But how do we know when to take notice of an MRI report or not?

Consider the concept of an active wound or healed scar to weigh up how relevant pathology is to pain. I picked these terms up from Dr. Stuart McGill, who knows a thing or two about spines.

He also knows a thing or two about awesome mustaches.

An active wound is where symptoms, assessment findings, and imaging reports all match up enough to connect the dots.

A healed scar is the presence of pathology on imaging, but without clear correlation to assessment findings. The dots are there, but not clearly connected at this point time.

Remember that an MRI is a single snapshot in time of your client laying on their back, doing nothing. It might look ‘bad’, but they might also be in no pain and crushing their training without fear or worrying about it.

How do you figure out whether you’re dealing with a wound or a scar?

Work with a healthcare professional who knows how to lift and help come to a clear understanding of your client’s back pain. Trainers are one million percent qualified to work with clients with back pain and disc herniations, when they have been screened and assessed properly.

Will Exercising Under High Levels of Shear or Compression Increase the Risk of Pain, Injury or Further Problems?

Short Answer: No.

Longer Answer: You need to ‘dose’ things appropriately.

As a quick refresher, spinal compression is the force that approximates each vertebrae. Spinal shear is the force that tries to pull one vertebrae forwards or backwards on another (at least in the sagittal plane).

Compression (image via Stronger by Science)

Shear (image via Stronger by Science)

The spine is designed to bear load, and the interactions of motions, loads and postures will load the spine in different ways.

What counts as ‘high’ levels of shear and compression?

If you’re a Sith dealing in absolutes:

  • High shear loads come from a more horizontal torso angle and increased spine flexion
  • High compressive loads come from greater loads lifted, more intense bracing strategies and a more extended spine position

If you’re a Jedi and want to consider context:

  • ‘High’ for a super heavy powerlifter will be different to ‘high’ for a yoga instructor
  • ‘High’ for your client who has never lifted a weight is different to ‘high’ for your seasoned lifter who has accumulated decades of time under the bar.
  • ‘High’ for someone in pain is different to ‘high’ for someone who is pain-free.
  • ‘High’ is the upper end of an individual’s tipping point to tolerate load at that moment in time

This is where the science & art of training and rehab meet.

Science tells us that a conventional deadlift and back squat can probably allow us to lift the most load, but knowing your client would benefit more from front squats and trap bar deadlifts whilst their back hurts or if they are learning the ropes of lifting, is the art.

Don’t be this guy.

So what happens if we apply the appropriate ‘high’ level of stress with a disc herniation?

Just like everything else – discs will adapt

The body is a wonderfully adaptive organism that will react to the stresses placed upon it. If you get the dose of ‘high’ in the right ball-park, you will create positive adaptation. We’ve known about this the 80’s, where this study found the intervertebral disc positively adapts compressive load, yet it’s often viewed as a fragile structure that, when injured, spells game over.

Seems not.

This can be incredibly empowering for the clients suffering from back pain, whether it’s a diagnosed disc pathology or otherwise, that things can get better. This case study showed a huge improvement in a patient with an L4/5 herniation in just 5 months:

Credit – New England Journal of Medicine

Not sure if this applies to lifters?

Check out Brian Carroll’s MRI before and after working with Stuart McGill.

He started being disabled by pain with a broken sacrum and pretty banged up lumbar spine, but returned to the Powerlifting platform to set new world records at a lower bodyweight.

Credit – Brian Carroll

For me – this is where we need load within a low back rehab program.

If back pain stops us exercising, we will lose some level of fitness and adaptation as a result, which means we need to find a way back to exercising, based on what we can currently manage. I think this is why a lot of rehab programs don’t do well – it’s either too much load too soon which lead to flare ups and setbacks, or not enough load over time which means symptoms linger for longer than necessary.

So if we can say with confidence that disc herniations are not permanent, can get better and need load to return to our meaningful activities, how do we decide how to push it, when to push it, and how far?

Let’s answer these too.

How Do We Push It?

If you’re working with someone with back pain (or any pain really), your assessment should tell you this by answering this question;

“How much load can this client currently tolerate right now, and how can I best safely apply this?”

Don’t be afraid to use load in your assessments.

In fact, USE LOAD IN YOUR ASSESSMENTS.

A table and movement assessment is the starting point to see what the foundation is like, but how does what you see ‘at rest’ compare to when you’re at working weights?

Your client might have a perfect air squat, but if it resembles a melting handle at their working weight, you probably want to find that point where it looks good enough. Not perfect, not scratch-my-eyes-out terrible, just good enough.

Your 3/3 on the Overhead Squat won’t save you if you look like this under load.

If you start running into pain or problems under load, be comfortable enough to tweak the load, change the exercise variation, or coach it further. It’s OK if your assessment starts to resemble a training session, because it will give you way more information for your initial program with that client than relying on unloaded tests alone.

This is where you need the nuts and bolts of exercise progressions/regressions, coaching cues, and loading/tempo schemes to find the sweet spot for your client at that moment in time.

When Do We Push It?

Adaptation takes time, but it shouldn’t take forever. Your assessment gives you your starting point and how you feel during and after your lifting should guide how you progress. You don’t have to be pain-free, but you shouldn’t be pushing yourself through agony either. Here’s how I tend to work;

  • Pain settled within 2 days and below a 3-4/10? Carry on wayward son.
  • Pain longer than 2 days and/or above 5/10? Slow your roll.

Previous injury, pain, surgery or a lot of concern from your client will influence how quickly you choose to reapply the ‘stress’.

It’s ok to give it a little longer if needed, so know you can be flexible.

If things do go beyond what’s deemed acceptable, it doesn’t put us back to square one, but it might just require a little course-correction from time to time. No return from pain or injury ever moves in a nice linear, expected direction.

Credit – Sports Physio

As long as the loads, intensity and your client’s confidence and pain are steadily improving over time, you’re on the right track. Where ‘how’ is the science, ‘when’ is the art – know when to hit the gas, and when to pump the brakes, because it’s rarely a straightforward process.

How Far Do We Need to Push It?

What’s your client’s endgame?

The greater the demand of what your client is asking their body to deal with, the more time you’ll probably need. The new parent with a month or two of back pain wanting to pick up their kids without hurting and get 2-3 workouts in a week, will have a vastly different course to the powerlifter who’s been beaten up for years and wants to be out of pain and setting new world records.

Not everyone needs to hit soul-crushing, nose-bleeding levels of intensity, but if a client wants to work on their true maximum strength, you better be ready to take them back to working to 90% and above.

The goal of any rehab plan should be to build both physical and mental robustness that allows us to remain resilient to the stresses we want to place on ourselves, and still have enough in the tank to deal with the stresses we have to put on ourselves. As much as we want ourselves and our clients to crush their training sessions, it shouldn’t come at the expense of living the rest of their life the way they want to.

Remember – Disc Diagnoses Aren’t Death Sentences

The biggest challenge when someone is in the depths of an episode of back pain that may or may not have involved the ‘D’ word, is that they have the opportunity to get better and it’s not game over.

If we can get past this barrier, it becomes a matter of ‘when’ will they get better, not ‘if’. The intricacies of getting can be incredibly individual, but with the right approach, there’s no reason why you and your clients can’t get back to crushing it.

If you want to take a deeper dive on this – check out the Complete Trainer’s Toolbox, where I spend nearly three hours talking through what influences spinal loading during exercise, and how to plan a way back to beast-mode if back pain is a problem.

Ps – disc’s don’t ‘slip’ (courtesy of The Honest Physio).

About the Author

Alex works as a Physiotherapist in Essex, United Kingdom, with a special interest in working with those involved in strength and barbell sports.

Alex holds a triple bodyweight deadlift, and regularly publishes content through Rehab to Robust on Facebook & Instagram.

CategoriesProgram Design

Complete Overhead Press Warmup

My good friend and fellow Massachusetts based strength & conditioning coach, Matthew Ibrahim, comes through today with the final installment is in “Complete Warm-Up” series.

Previously he covered:

Complete Squat Warm-Up – HERE.

Complete Bench Press Warm-Up – HERE.

Complete Deadlift Warm-Up – HERE.

He completes the quadrilogy (<– new term?) today with the overhead press.

Copyright: dolgachov / 123RF Stock Photo

 

The shoulder is a complex area that deserves the finest attention to detail when it comes down to a proper warm-up, especially when discussing the overhead shoulder press. The goal here is to prepare the shoulders to perform well in the overhead press pattern for long-term health, function and durability.

One of the key areas to focus on first will be to spend quality time training trunk stability, which acts as a STRONG base of support from which to press upon. Consider the trunk and associated core musculature as your anchor. You need a STRONG anchor for a STRONG overhead press.

Next up will be to work on shoulder mobility and overhead range of motion. The way to achieve this will be through tackling shoulder joint mobility, thoracic (t-spine) extension and flexibility in your lat muscles.

Once all of that is taken care of, be sure to then focus on rotator cuff activation for general shoulder health and robustness, in addition to stability and motor control in your shoulders during the overhead press pattern.

Check out the list of eight overhead shoulder press warm-up exercises below, which have been delicately organized in a progressive manner to help your shoulders feel healthy and strong.

1) Mini-Band Tall Plank w/ Alternating Lateral Tap – x8 each side

 

2) Yoga Pike w/ Alternating Toe Tap – x3

 

3) PVC Bench Tall Kneel Rockback – x8

4) Mini-Band Standing Long Pull-Apart – x8

 

5) Mini-Band Standing Front Lift – x8

 

6) Mini-Band Standing Overhead Press – x8

 

7) KB Half Kneel Bottoms-Up 1-Arm Press – x5 each side

 

8) DB Z-Press – x8

 

About the Author

Matthew Ibrahim is the Co-Owner & Lead Performance Coach of TD Athletes Edge in Salem, MA.

He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters and Stanford University, in addition to guest speaking internationally in Milan, Italy.

His work has been featured in Men’s Fitness, STACK Media and The PTDC.

Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program. He is a big fan of interacting on Instagram and regularly posts about training, performance and recovery.

Follow along HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/29/19

 

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th (<– EARLY BIRD rate ends THIS WEEKEND).

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Melbourne, Australia: July 20-21st (<— JUST ADDED. Includes bonus “Psyche Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who, along with traveling over from the UK, is one of the best and brightest coaches I know.

For more information and to register you can go HERE.

SOCIAL MEDIA SHENANIGANS

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STUFF TO READ WHILE  YOU’RE PRETENDING TO WORK

What’s the Real Story Behind the Egg Study?  – Abby Langer

Maybe I liked this article because I eat roughly 20-30 eggs per week and it validates what I’ve suspected  all along…..

….people need to chill the fuck out when it comes to eggs.

What Strength Coaches Should Know About Physical Education – Jeremy Frisch

Not to be confused with Long-Term Athletic Development (LTAD), physical education is often lobbed into the same category as strength & conditioning.

It’s not.

“The purpose of scholastic PE is to help transform a child  into an adult,  not provide a starting point to becoming an athlete.”

Also, slow clap to Jeremy for highlighting the importance of DODGEBALL in the PE curriculum!

6 Exercises Trainers Hate That Aren’t Bad – Nick Tumminello

Nick ALWAYS makes me think twice about stuff.

This article is no different.5

Categoriescontinuing education

Boston Strategic Strength Workshop: June 8-9th

Myself and my good friend, Luke Worthington, will be putting on a 2-day event in Boston this summer titled the Strategic Strength Workshop.

Copyright: gloffs / 123RF Stock Photo

Strategic Strength Workshop

We’ll be spending two days covering everything from upper/lower extremity assessment, program design, corrective exercise, how to coach up things like deadlifts, squats, and not kipping pull-ups, in addition to trying not to swoon too much over Luke’s British accent.

Who This Workshop is For: Personal trainers, strength coaches, physical therapists, athletic trainers, people who like to lift heavy things, people who would like to lift heavy things someday, people who would like to lift heavy things the right way, and Jason Bourne.

Who This Workshop is Not For: Dementors, ghosts, Balrogs, and Virgos.

Tentative Itinerary

Day 1

8.30 – Registration – Tea / Coffee / Tickle Fights with Tony

9.00 – Introductions

9.00 –10.30  – Tony: Coaching Competency

10.30 – 12.30 – Luke: Why do we assess?

– alternating segment model

– Kinetic chains

– active vs passive tissue

– active vs passive ROM

– assessment hierarchy

12.30 – 1.30 – Lunch

1.30  – 3.00  – Tony: Assessing the Shoulder (passive table based)

-release

-mobilize

-position

3.00 – 4.00 – Luke: Breathing Mechanics

4.00 – 5.00 – Coaching upper body movements

Bench, Pull-Up, OHP

Day 2

8.30 –  Registration – Tea / Coffee / Tony Receiving Restraining Orders From Previous Day’s Tickle Fights

9.00 – 11.00 – Luke: Assessing the Hip (passive table based)

– anatomy of the pelvis

– what is neutral

– why do we care about passive ranges

– pelvic inlets and outlets

– role of the hamstrings

11.00 – 12.00  – Tony – Squat Assessment

12.00 – 1.00 – Lunch

1.00 – 3.00 – Luke: Exercise Continuums

3.00  – 3.45  – Tony: Coaching the Deadlift & Variations

3.45 – 4.30 – Tony: Coaching the Squat & Variations

4.30 – 5.00 – Luke: Neuromechanics

The Deets

Location

CLIENTEL3
364 Boylston St
Boston, MA

Date: Saturday and Sunday, June 8th & 9th, 2019.

Cost: $299 Early Bird (until April 30th), $399 Regular (after April 30th).

Other Pertinent Tidbits

  • This event will be approved for 1.4 CEUs via the NSCA.
  • Luke’s the shit and this will be the first time he’s presenting in North America. This is a great opportunity to learn from one of the smartest coaches I know.
  • Okay, whatever, I’ll say it: I have a man-crush on Luke.6
CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Supported Hip Airplane

This exercise is magic.

I mean, it pales in comparison to a Wingardium Leviosa spell – or even bacon wrapped dates (magic in my mouth) – but if you’re looking for a drill to add to your squat/deadlift warm-up, or to help with a pair of cranky hips, continue reading.

Copyright: jakkapan / 123RF Stock Photo

 

Giving credit where it’s due, I first learned of this exercise – well, technically, an iteration of it – via Dr. Stuart McGill while attending one of his workshops years ago.

He included it as a form of progression with regards to low back rehabilitation and performance. In his version, you don’t use anything as support and you then hold your arms out to your sides (like an airplane) and perform the drill.

I’m half convinced the only people who can do it well on the first try are 1) Dr. McGill and 2) Cirque du Soleil performers.

Nevertheless it’s a fantastic drill that stresses a “rigid” (or stable) spine while also performing a CLOSED-CHAIN exercise where the acetabulum – hip socket – moves along a fixed femur.

As much as I’m a fan, however, it’s also a fairly advanced drill and often cumbersome to master for many individuals.

Try this instead.

Supported Hip Airplane

 

Who Did I Steal It From?: My wife was actually given this exercise by Dr. Sarah Duvall a few weeks ago to help her with some annoying hip “stuff” she’s been dealing with for the past few years.

Within days of implementing this drill my wife saw a massive reduction in her symptoms and was also quoted as saying…

“Hip internal rotation is fucking magic.”

More on this in a bit, because it’s not technically working hip IR.

What Does It Do?: As noted above it’s primarily a closed-chain exercise (weeeeeeee) which allows for the more proximal joint (in this case the hip) to move across a fixed femur (the distal joint, the foot, is cemented to the ground).

When I posted this exercise up on my IG account I had several people keep me in check (and rightfully so) when I had mentioned this exercise helps encourage more hip internal rotation.

It kinda, sorta does.

As Movements 4 Life noted:

“It’s actually a discussion of motion vs position. At the top of the airplane the hip is externally rotatED. Then as you return back to neutral, you are technically going through internal rotation but you are still in a position of external rotation. I would actually encourage you to go beyond neutral to get into an internally rotated position.”

So, yeah, do that…;o)

Suffice to say:

1. I like this drill because it hammers home the point of rigid/stable spine while moving through the hip.

2. DON’T EVER SHOW ME UP LIKE THAT AGAIN MOVEMENTS 4 LIFE. I’LL CUT YOU.7

Key Coaching Cues: I cue up a “soft” knee on whatever leg someone stands on. The idea is to extend the inside leg so that the backside is long. If someone is unable to own that position, I’d encourage them to bend the leg at the knee to reduce the lever length.

Rotate up via the hip making sure to minimize motion from the spine. When in the maximally externally rotated position one can control, reverse the action by thinking about driving the top portion of the hip towards the opposite knee.

And, as noted above, don’t be scared to go past neutral and get into more hip internal rotation (that’s what the support is there for).

To progress, let go of the support.

I’ve been including this drill as part my my lower body warm-up for squats and deadlifts and my hips/glutes are thankful.

Categoriescoaching

Coach’s Roundtable: Two Things They Should Know

If you work with high-school athletes this is for you.

Friend and colleague, Mike Anderson, who’s a strength coach in Ohio, reached out and asked if I’d be open to sharing a roundtable discussion of several coaches discussing the rigamarole of working with this population.

I always enjoy other coaches riffing and pontificating on this subject and I think there are many perils of wisdom below.

Enjoy!

Copyright: tonobalaguer / 123RF Stock Photo

Two Things They Should Know

One of the most important populations for strength and conditioning / fitness right now is the high school aged athlete.

Training has become so common amongst this age group that if you even think that you might want to compete at the next level then you need to be in a gym. I myself train a metric shit-ton of high school athletes and it’d be an understatement to say that this population has some unique traits and attributes.

As a strength coach, it’s sometimes easy to forget that not everybody knows the same things you do. I occasionally take some information for granted and am surprised when the kids or their parents don’t know it.

Some recent interactions I had with athletes spurned the writing of this post and I thought it would be really interesting to get some points of view from friends of mine in the industry around the country regarding the two things that they, as coaches, wished that both high school athletes and their parents would really understand about training.

Jarrod Dyke – Owner / Coach, First XV Performance, Brookline MA.

1. Every athlete that walks into a weight room or training facility needs to remember this: you are there to help you get better at your sport, not to set the world record in powerlifting or weight lifting (unless those are your sports). Check your ego at the door.

If your squat doesn’t jump 100 pounds in 3 weeks, it’s not the end of the world.

Put in the work and the weight will go up! You will get stronger and be much stronger on the pitch, field, court, ice, track etc. Just because you tick the room temperature up from 29 degrees to 30 and the ice isn’t melted yet doesn’t mean you aren’t making progress, be patient!

2. In season training is a big must if you want to last throughout the season.

It is very possible to maintain your strength or even gain strength, depending on the circumstance, throughout your sport season.

Not training at all is probably the worst thing you can do; your practices and game aren’t enough to maintain the strength you just put all the work into building up. Then when the off-season comes you are not starting all the way back at square one, but rather you’re still better than you were at the start of the last off-season.

Hilary Lederer – Strength Coach, Force of Nature Strength & Conditiong, Toronto, Canada.

1. The first thing I’d want parents and athletes to understand about strength training is that it doesn’t need to be (and almost always shouldn’t be) something that completely exhausts the athlete. A ton of productive work can be accomplished while still feeling pretty fresh after.

2. The second thing is how valuable a solid coach and program can be for every athlete. You can be talented and successful without, but those athletes tend to be less common and rarely last long.

Injury prevention, weak points, confidence, etc. will all be positively affected in the short and long term, plus you are setting the athlete up for lifelong good habits relating to health and fitness.

 

Mitch Gill – Head Athletic Trainer at Dacula High School, Private S&C in Dacula, Georgia

1. “Sports specific” training is just practice; it is not the weight room. Strength and conditioning is about building the qualities such as strength and speed to increase the robustness of the athlete’s skills. The goal in the weight room is to create a better all-around athlete who is able to express that athleticism on the field.

2. Athletic development is a long term process; or as I like to call it, “slow cooking the athlete.”

We live in a microwave society that wants to see results right away.

They want their squat to go up 80 lbs in a month or their 40 time to drop half a second in that same time. For long term success, let nature and time in training take its course.

No one cares if the kid is the best 14 year old in their county at their sport if he/she has already peaked or is always hurt.

 

Brandon Strausser – Performance Coach, Spire Performance, Geneva Ohio.

1. The idea of “Sport Specific training” is a hoax – Athletes and parents need to understand that our jobs as strength and conditioning coaches is to make better athletes (through strength, speed, and power gains along with injury reduction protocols).

The training program that the athletes receive will be very similar to one another (in regards to the movements and speed development). The only thing different will be how they apply their training program into their sport (ex: A swimmer and a baseball player will both squat to develop stronger and more powerful legs.

For the swimmer it’s to have a better start and turns off the walls. For the baseball player, it’s to have a stronger swing and faster sprint to the bases). Leave the specificity to the actually sport coaches who know and understand the sport like the back of their hands.

2. Be patient with your training – Understand that good things take some time to develop.

You actually have to work your tail off to get results.

Some people adapt quicker than others and see improvements much sooner than their counter parts. But that’s the beauty of us being human; we’re all different and react to stimulus and stress differently. This might sound like another point but it goes right along with being patient and that is staying consistent with your training and who you are training with.

Be organized with your training and have a set schedule of when you’re doing it (certain circumstances I understand will pop up but try to stay as close as you can to your schedule).  The number of training sessions per week will alter how fast or slow your results will be.

You see that your vertical hasn’t improved in two weeks.  Well maybe it’s because you’ve only had a total of four training sessions in those two weeks.

Lastly, jumping from coach to coach will break up and stunt your progress because each coach has a different approach to their training.  Your body will not be able to adapt if you are constantly changing the training stimulus with a new program from a new coach each month or even week. The moral of this spiel is that good things will come to those who wait!

Greg Robins – Co-Owner / Coach, The Strength House, Worcester MA.

1. I need you to understand what it is you want to gain from training with us.

Can some of this be coached? Yes, probably.

However, if you don’t have a clear picture of what you hope to gain from training you will not achieve much of anything in the end. While I can explain what training can do for you, it is not the same as YOU knowing what you want to gain from training.

As parents, you need to understand that from the same level as I do as the coach. You telling your kids what they should get from training is not the same as them expressing what they want to get from training. It has to come from within them…what is it that they want to achieve?

2. I need you to understand WHY achieving that is important to you.

I mean really break it down on every damn level. Why, why, why, why, why?

Why do you want to get stronger? To play on varsity. Why do you want to play varsity…oh snap…now that’s where the ball is usually dropped. Guess what? You’re 16. Your child is 16. Why do you want to play varsity?

Don’t give me the lip service of you want to be the best you can be unless that is really true. Maybe you want to elevate your social status. Maybe you want to be like someone you look up to. Maybe you think it will help you get a date with that girl on the softball team you like. Why you want it is the most important thing you need to understand about training.

WHY ARE YOU HERE?

You are going to be pulled in 6 directions at that age…you will continually have other things you could do. If you understand WHY you are training, and have therefore decided that that “why” is the most important thing to you then you will get it done. Whether or not you’re training with me, whether you’re on the best program or worst program. The kids that know their why and who are supported by parents that know their WHY will succeed.

Mike Anderson – Owner / Coach, Anderson Strength & Fitness, Cleveland Ohio.

1. The real impetus behind this discussion, for me, was that I really want athletes and their parents to understand that getting ready for a particular season takes more than two weeks.

I recently had two different kids reach out to me ready to “get jacked” and “crush shit before season” only to realize that one of them had three weeks to go and the other one was actually in the middle of try-outs.

There is very little I can legitimately do for you in that time frame. If you really want to explore how much you can develop athletically then it needs to be a year round part of your life.

2. The other thing that I’d really want to impress upon both athletes and their parents is that you will directly get back what you put into your training.

If you consistently show up to Saturday morning training after a seven hour Fortnite binge ending with three hours of sleep and no breakfast, then you’re going to have a really shitty training session.

If we are fueling our young athletes with Pop Tarts and Captain Crunch then we should be expecting their development to be reflective of that. Sophomores in high school are rarely in charge of their own nutrition, and thus parents really need to be aware of providing the right things for their kids to make good choices with.

I hope that this was ultimately helpful in some way, and if you found it to be so then please share it so that other athletes and/or their parents can benefit! If you’re in the same area as any of the coaches on this panel please don’t hesitate to find them on social media and get your young athlete in the gym and working!

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 3/22/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th (<– EARLY BIRD rate ending in 2 weeks).

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Melbourne, Australia: July 20-21st (<— JUST ADDED. Includes bonus “Psyche Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

Luke and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

This will be a unique opportunity for people to learn from myself, but especially Luke, who, along with traveling over from the UK, is one of the best and brightest coaches I know.

For more information and to register you can go HERE.

3) Strong Savvy Cyclist & Triathlete Podcast

I was invited onto the Strong Savvy Cyclist & Triathlete Podcast recently hosted by my good friend Menachem Brodie.

Whenever he and I start chatting we tend to lose track of time. We covered a litany of topics in this episode, but we tried our best to stick to shoulder training for endurance athletes.

Check it out Part I HERE.

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30 Days of Shoulders. . Day 5: Improving Overhead Mobility (Upper Traps). . In order to move the arms overhead it’s kinda important to improve scapular protraction, posterior tilt, and maybe most important of all…upward rotation. . 3 muscles play a role in upward rotation: serratus anterior, as well as the upper and lower traps. . All act as force couples to “pull” the shoulder blade into upward rotation as the humerus elevates overhead, kinda like when the Night King pulled a “come at me, bro” pose toward Jon Snow after the battle at Hardhome. . Anyway, first up is the upper traps, the evil step child of shoulder health. It’s often neglected because that area tends to be OVERactive in the computer guy population. . However, in the athletic/lifetime meat head realm, the upper traps can often be lengthened and UNDERactive; not to mention have ramifications on overall shoulder health when they don’t pull their weight with regards to scapular function (upward rotation). . There are MANY drills to consider, but here are two I use often with my clients and athletes: . 1. Forearm Wall Slides with Reach 2. Face Pulls. . SIDE NOTE: @dsomerset1 and I cover all things shoulders (and hips) in our (Even More) Complete Shoulder & Hip Blueprint workshop. . 2019 Locations: – Philadelphia, PA (<- early bird rate ending soon). – Edmonton, Alberta, Canada – Sydney, Australia – Melbourne, Australia . Click link in my bio for dates and registration info.

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STUFF TO READ WHILE  YOU’RE PRETENDING TO WORK

The Science of Finding the Perfect Squat Stance – John Rusin & Ryan DeBell

I LOVED this article.

If I could make out with it I would.

Nope, that wasn’t weird at all to say.

But seriously, John and Ryan very much mirror my sentiments with regards to squat assessment and squatting technique. Except, you know, they’re way smarter than I am. So, it’s more appropriate to say I mirror THEIR sentiments.

Anyway, read it.

Meal Plans Usually Suck – Brian St. Pierre

Most people want (or feel they need) a meal plan in order to “succeed” with their diet.

They rarely work long-term (because they fail to address habits).

No one ever gets excited to eat a pea salad with 3oz of chicken sprinkled with sawdust.

Brian shows you a better way.

Exercise Won’t Give You a 6-Pack – Shara Vigeant

The adage “you can’t out-train a poor diet” is very much true.

Exercise doesn’t burn as many calories as you think it does. So, does this mean you should chalk exercise up as a pointless endeavor with regards to hitting your body composition goals?

Hell no.