Categoriespersonal training Program Design

Building Your Sessions Around Effort

One of the more challenging concepts for new(er) clients to grasp is the idea of training effort. Sure, there are a select few who are psychopaths and think a training session only counts if you come close to shitting your spleen.

The vast majority, however, tend to UNDER-estimate what it takes to put forth appreciable effort during a training session.

Effort that will lead to consistent results.

I don’t know about you, but I find the missing link for most trainees (and why they never seem to make progress) is they lack a thorough understanding of what effort is and the types of effort that can be utilized.

Today’s guest post via Boston based strength & conditioning coach, Dr. Michelle Boland, helps to shed light on this topic.

Making effort.

Building Your Sessions Around Effort

Are you constantly having to hold your clients back from giving TOO MUCH effort?

…yeah didn’t think so!

Effort is one of the most important variables for client and athlete success, while also being one of the hardest things to extract from the people that you coach. 

So, how often are you accounting for it, teaching it, and programming for it? 

As coaches, we want to make sure our clients are matching their effort with our goals for them. 

If we want Karen to improve strength, there needs to be a difference between the weights she grabs for a 5 rep set and a 15 rep set. Those two repetition schemes require two different efforts. 

We need to teach Karen how to choose the appropriate amount of weight, what different types of effort feel like, AND why they matter. Progress in the weight room can be dictated by four specific types of EFFORT. 

  1. Substantial Effort
  2. Sustainable Effort
  3. Sprint Effort
  4. Reset Effort 

When working with general population clients, prescribing a set amount of repetitions ISN’T always the best STRATEGY to get results. INSTEAD, cue different efforts and select exercise variations that will allow them to adequately express that effort. 

For example, if you want Karen to row for 10 minutes at a steady rate, Karen can’t start sprinting and crying 30 seconds into the row. 

Sportsmen doing exercises with rowing machine together

She needs to learn how to maintain her pace for the duration of the time and not be too gassed at the end. Hard work and effort have variations and aren’t always just maximum exertion. 

The more Karen understands this, the better she can perform the exercises you select with the appropriate amount of weights and with the appropriate amount of exertion. Thus, she will be able to express the appropriate outputs and get the BEST RESULTS. 

Now, let’s dive into the four different types of effort and how you can cue exercises and choose variations based on them… 

1. Substantial Effort

Think about the effort you would put into lifting a car off your child. 

Seems morbid, but I bet you wouldn’t hold back or look at your WHOOP band for advice.

A substantial effort should be challenging and be deliberate. You may have to tell your client to prepare and be ready to put in work. 

A strategy for teaching a substantial effort is to program separate repetitions. This DOESN’T mean max weight. It means allowing your clients to prepare for a considerable exertion without the momentum of bouncing the weight on the ground using a rebound effect. 

For a deadlift exercise example, cue your client to keep their hands on the barbell while letting the barbell rest on the ground after each repetition. Separate repetitions will teach the first pull from a dead stop, which requires the most substantial effort. 

 

For an exercise that is performed on one side of the body then repeated on the other, make sure you take a break between sides. For example, perform a heavy split squat for 5 repetitions with the right leg forward, then set the weights down to regroup mentally, then complete the split squat with the left leg forward. 

 

Keep the repetitions low (2-5ish), the speed will most likely be slow, and the weight should be RELATIVELY high. This again, doesn’t mean maximum. Submax loading is advised by TONY and works. Substantial efforts will be associated with the adaptive fitness quality of Max Strength.

2. Sustainable Effort

Think about speed walking.

It’s harder than regular walking but you can probably do it for a long duration of time. 

Nordic walking race, motion blur

Sustainable efforts should feel like they can be maintained over a long duration and continuous in their repetition. A coaching strategy for sustained efforts can be cueing the client to tap-and-go without resting the barbell on the ground. 

 

For an exercise that is performed on one side of the body then repeated on the other, DON”T take a break between sides. For example, perform the split squat for 8 repetitions with the right leg forward, switch legs, then perform 8 repetitions with the left leg forward, making the effort continuous between sides. 

 

Keep the repetitions moderate to high in the 6-30ish range.

This range may seem large, but most general population clients need a wide range to build an aerobic foundation, volume tolerance, and to learn associated weight ranges. Sustainable efforts will be associated with the adaptive fitness qualities of Strength Endurance and Hypertrophy.

The speed of the repetitions will be moderate: too slow and you may fall asleep, too fast and you won’t last…dang that rhymed! …Hence the word SUSTAINABLE.

3. Sprint Effort

Think about running for your life Karen. 

via GIPHY

Sprint efforts should feel powerful and quick. To program sprint efforts, find ways to help your clients be quick, such as…

  • Create some race challenges such as the Cone Stack Drill

 

  • If you have fancy velocity tracking equipment, use it
  • Find ways to unload them using bands

 

A coaching strategy to teach sprint efforts can be cueing the client to push the ground away and get tall to the ceiling during a deadlift. During the deadlift, the full rep doesn’t need to fast, focus on the pull from the floor (typically applied to the concentric portion of lifts) and they can lower the barbell down at a self-selected pace. 

 

For an exercise that is performed on one side of the body then repeated on the other, make sure you take a break between sides.

 

Keep the repetitions low to moderate (2-8ish) and low weight (better to have lower weight than to be slow). Cue your clients to move fast, “push the ground away”, and to get off the ground quicker by YELLING “the ground is LAVA, KAREN”.  Sprint efforts will be associated with the adaptive fitness qualities of Speed and Power.

Get YOUR CLIENTS to MOVE FAST.

4. Reset Effort

Think about being a light switch, have ‘on’ and ‘off’ modes. 

Closeup of switch on brick wall

A reset effort is being able to duplicate substantial efforts.

Why is this separate from substantial efforts? 

Substantial efforts are focused on a single attempt. Reset efforts are focused on your client’s ability to repeat high level effort.

Can they use the rest period to regroup and recover?

A coaching strategy to teach reset efforts is to program cluster sets. A cluster set can look like this: perform 3 substantial effort repetitions, then let go of the barbell, rest for 20-30 seconds, then perform 3 substantial effort repetitions, then let go of the barbell, rest for 20-30 seconds, then perform 3 substantial effort repetitions.

Rest should NOT include another exercise, it is a full rest period. 

 

For an exercise that is performed on one side of the body then repeated on the other, make sure you perform ALL repetitions within the cluster set on one side of the body before moving to the other side of the body. AND definitely take a break between sides. 

 

For a Split Squat example, perform 3 substantial effort repetitions with the right leg forward, then let go of the dumbbells, rest for 20-30 seconds, then perform 3 substantial effort repetitions with the right leg forward, then let go of the dumbbells, rest for 20-30 seconds, then perform 3 substantial effort repetitions with the right leg forward.

Put the dumbbells down, take a longer rest, then repeat that with your left foot forward. 

Summary

Teaching and cueing effort will allow you to get the best from your clients. You will be better able to match your exercise selection with their output and goals. Make different types of effort known to your clients and when you want them to express them. 

If you have any comments or questions please feel free to email me at [email protected]. 

If you enjoyed the exercise videos in this article, check out the MBT Exercise Database for 1,200 more videos to use, embed within your programming, and up your exercise selection game. 

About the Author

Dr. Michelle Boland

Thought process and psychology concept.Categoriespsychology

Why the Soft Skills of Coaching Matter

Which is the more valuable skill to have as a coach or personal trainer:

  • The Nuts & Bolts (I.e., turning people into deadlifting Terminators)?
  • The Soft Skills (I.e., fostering “connection” with clients/athletes, as well as planting deeper seeds for improved motivation)?
  • Biceps (I.e., biceps)?

Okay, taking biceps out of the conversation (because that’s the right answer), I think both – nuts & bolts and soft skills – are equally important skills to have as a fitness professional. It’s silly to suggest one is better or more robust of a skill to possess over the other.

However, the soft skills is the part most fitness professionals gloss over.

And they shouldn’t.

Thought process and psychology concept.

Why the Soft Skills of Coaching Matter

The most obvious question out of the gate is:

“What are the nuts & bolts and what are the soft skills of coaching?”

Nuts & Bolts: Anything under the umbrella of assessment, program design, anatomy, technical understanding of exercise technique, or otherwise being able to execute a well-designed program effectively and without causing harm.

Soft Skills: The ability to communicate in a way that makes the athlete/client feel understood, supported, and excited.

This can include but is not limited to…exhibiting empathy, having time management skills, understanding the nuances and stages of motivation (intrinsic vs. extrinsic for example), being an attentive/active listener, as well as not being afraid to admit that Notting Hill is one of your favorite movies of all time.

Come at me, Bro!

Why am I even bothering bringing this up or going out of my way to make a distinction?

Well, the impetus stems from a Tweet I saw recently from another coach in the industry (who, admittedly, I don’t know well or have any relationship with):

I’m paraphrasing:

“All I see nowadays are people referring to the ‘soft skills’ of coaching.

Lame!

When did this become a thing? When did knowing how to write effective programming and then executing that programming not take precedence?

Just get your clients squatting.

#creatine.”

This is bull to the shit at best, and a woefully narrow-minded train of thought at worst.

Talk about lame.

If all it took to be a great and effective coach was knowing how to breakdown squat technique or being able to distinguish an acetabulum from an asshole (both of which, mind you, are important) we’d have a bunch of Brett Bartholemews, Nick Winklemans, Erica Sutters, Mark Fishers, and Molly Galbraiths walking around.

HINT: We don’t.

Effective coaching is a teeter-totter.

On one end you have the technical and more hands-on component(s), and on the other you have the you’re-not-working-with-robots-but-human-beings-component(s).

The idea isn’t to balance the two of course. A non-moving, stagnant, completely horizontal teeter-totter is never the goal, or that fun.

Conversely, we also don’t want a scenario where one end overwhelms or dominates the other. One end of the teeter-totter shouldn’t be cemented to the ground indefinitely.

That’s not fun either.

Think of it this way: Every individual will vary in terms of the amount of each “end” they need/require on a weekly basis (if not daily) in order to help them be successful.

Yes, writing coherent, well-thought out programs matching sets, reps, loads, and exercises to the needs, goals, and ability level of every client is important. As is being able to effectively coach those programs so people don’t hurt themselves.

But equally as important is understanding you’re not Leonidas leading 300 Spartan soldiers into battle.

via GIPHY

Clients are intimidated by the weight room, sleep deprived, have sick kids, are stressed out, maybe have marital issues at home, lack competence, or, I don’t know, have a boss they’d like to kill with a stapler.

All of the above can affect one’s motivation and willingness to workout.

Coaching isn’t just about telling someone to suck it up and deadlift.

Every individual will vary in terms of what end of the teeter-totter will need to be prioritized in order to keep the darn thing moving up AND down.

For some it will indeed be the more tactical, hands-on elements of coaching. For others it’ll come down to having a simple, human conversation with them.

And this fluctuates all…the…time.

A good, effective coach understands the teeter-totter should always be moving.

Psych Skills for Fitness Pros

Full Disclosure: This course was developed by my wife, Dr. Lisa Lewis so I’m a teeny-tiny bit biased. That said, she developed it in large part from my incessant insistence that the health/fitness industry NEEDED a resource like this. I’ve routinely leaned on her experience and expertise as a psychologist throughout my career in helping navigate my clients’ needs.

What stresses me out the most working with clients isn’t so much the x’s and o’s of program design or figuring out why their shoulder hurts.

Rather, for lack of a better way of putting it, it’s dealing with THEIR shit.

Psych Skills for Fitness Pros is the only resource specifically catered to personal trainers, strength & nutrition coaches, and manual therapists to help them develop better communication and motivational skills.

What’s more, it isn’t developed by someone who says they’re a “mindset coach” because (s)he read a book on motivational interviewing once. It’s developed by an ACTUAL doctor of psychology (who also happens to be diesel and likes tot lift heavy things).

The course can be completed in the comfort of your own home at your own pace, includes an abyss of information, case studies, and easily applicable concepts to make you a better coach, as well as includes interviews from some industry leaders like Mark Fisher, Molly Galbraith, Georgie Fear, Dean Somerset, Meghan Callaway, and myself on how we’ve used the same information to hone our coaching skills and to enhance our careers.

Plus you can earn CEUs via the NSCA and NASM.

Dr. Lewis only puts this course on sale sporadically and TODAY is the start of a new open enrollment window that will last one weeks 3/13).

BONUS: Anyone who purchases the course within the first 48 hours will receive access to a LIVE (group) consult with Dr. Lewis at a later date.

Hurry. The clock is ticking.

Check it out —-> HERE

Categoriesbusiness fitness business

The Real Reason None of Those Business Tactics Have Worked

I’m in Vegas baby!

Alas, my take on debauchery is to stay up past my bedtime to watch a Cirque Du Soleil show1 and to then trek back to my hotel room to watch House Hunters on HGTV.

I like to live life dangerously.

I’m actually here because I was invited to put on a full-day staff in-service for a local gym. I flew in Thursday morning and am heading back to Boston on Sunday. A quick trip for sure, but one that allots me plenty of introvert time.

To that end, today I have another guest post from Gavin McHale who’s been on fire lately with his contributions to the site.

I hope you’re enjoying his content, because I know I am. Especially today’s post. It really punched me in the face. 

The Real Reason None of Those Business Tactics Have Worked

When I was a young buck in the fitness industry, I was full of  piss and vinegar and I wanted to make sure my career was a success. 

For an entire year after I graduated University, I studied blogs like this one, Dean Somerset, Kelly Starrett and others on T-Nation. I scoured the internet to find new things I could add to my training toolbox. If I wasn’t on the gym floor, I was reading a blog or textbook about being on the gym floor.

Then came the business building blogs. I read every article on the PTDC. I followed John Romaniello and Craig Ballantyne. I was eating it all up and reading everything I could. 

And my business grew. 

business, saving, growth, economic concept

Most likely, it grew by happenstance – because I was good at what I did. It grew naturally, through word of mouth, as I’m sure your’s has.

But I didn’t have a hot clue as to why it was growing, or how to repeat the process to build a high paying, successful business.

Plus, I was starting to see the “trading time for money” model  bumping up against the lifestyle I wanted to live. I was in my mid twenties – I wanted to travel.

I had a new girlfriend and I kinda wanted to see her.

I knew I wanted kids eventually…2

Was the 6-1, 4-8 grind really going to be how I lived the rest of my life?

Plus, I was making a pretty average salary that I could’ve made in most 9-5’s with a university degree.

So, I turned my attention to growing the online side of my business. This would solve all my problems. I’d be able to help more people, work less and earn more money.

This was the ticket.

I slapped together a (terrible) website and started up an instagram page for my business. I assumed people would just bring me their credit cards.

But they didn’t. It was crickets.

I toiled away for nearly a year trying to build my online business in this way, while still working crazy hours on the gym floor to pay the bills.

That’s when I signed up for business coaching.

I paid more money than I had and over the year-long program, I took away a lot of tools. 

How to price my programs, how to write website copy, how to post on social media and use lead magnets and create an email list.

Keep in mind, this was 2016, before business coaching was even cool.

After a year of that and some minor success, I jumped to another business coach.

  • More ideal client building.
  • More social media tactics and email list hacks.
  • Lots of sales training. 

By this time, I had invested nearly $30,000 and probably could’ve written a textbook on ideal client building, copywriting and sales. 

I knew this shit front to back.

And, truth be told, my business was doing quite well. I made pretty good money and about 30% of it was online, giving me some freedom to live my life and travel.

But seriously… what the fuck man? 

$30K and tons of work and all I got was an above average 9-5 corporate salary while still working mind boggling hours and falling asleep during movies on date night? 

via GIPHY

That couldn’t be right.

I was on a one-way train to burnout. 

Tons of hours on the gym floor coupled with every other waking hour on my computer or phone, scratching and clawing my way to a few more dollars a month.

I had every tactic and strategy I could ever need, but I was still left searching for more. I continued to look for business blogs and other coaches who could teach me more hacks and tactics.

That’s when I was slapped in the face with reality, because I was looking for the wrong things.

I had met a coach (and actually slept on his couch) in my first business coaching experience whose business was now taking off, two years later. 

While I was doing marginally better, he had gone from essentially zero income when we met (and living off his savings) to nearly $1,000,000 a year. 

What the fuck was I doing wrong?

His content was about more than just business tactics. He talked about self talk and mindset and the subconscious brain – things I had never really heard about beyond “play with more confidence” in my hockey days.

It was 2018 and I had been at this online business building thing for three years now. This was the last ditch effort. This was make-or-break.

I signed up, dropped another 5-figures in hopes this would be the ticket to the business and the lifestyle I wanted.

And in the first week of the coaching experience, my entire world view was shattered when I learned about how my language affects my self-talk, which affects my belief and my habits, which then affects my success (or lack thereof).

via GIPHY

I mean, we all know this deep down, but none of us ever really face the reality that we are in control (and, therefore, at fault) for everything that happens in our life, good and bad.

I certainly never took responsibility for the place I was at and the results I had up until that point. 

As I dug in further to the new program, he talked about my subconscious brain and the limiting beliefs I held that were like an emergency brake on my success.

I was trying to drive a Ferrari with the emergency brake on.

I didn’t like it, and when he personally challenged me on a coaching call midway through the course, I checked out.

All that money was circling the drain because I couldn’t face the fact that my own brain and my own beliefs were the reason nothing was working for me.

tap water flowing into stainless steel drain

Anytime I had ever failed, I blamed others. My hockey coaches never gave me a chance. My former business coaches didn’t give me the right tactics for my business.

And now… I was left with nothing but the face in the mirror.

Luckily, this particular course is available for life. So even though I copped out and my coaching calls had run out, I could still come back to it. 

After about 6 months, I came back.

I realized that the only way forward, the only way to get what I wanted, was through some really tough stuff.

I could either turn away and continue with a mediocre business (which is totally fine, by the way) or I could drop my shoulder and lean in.

I had to face my fears and literally change my brain if I wanted to have success.

And this is where, after now coaching nearly 100 fitness professionals in building their businesses since 2019, I see most of you struggling.

  • Information, strategy and tactics are important. 
  • You need to know how to write words that help people take action.
  • You need to know how to communicate your value in conversations and content.
  • You need to have an excellent client journey and provide an amazing service.

But, without belief and a mindset that is helping you move in the right direction, none of that matters. None of it will get you what you truly want, whether that’s a fat bank account or a fulfilling life, or both.

You’ll be revving the engine and spinning your tires in the driveway.

This is why the majority of business coaching programs get people some results, but not enough to warrant the gnarly price tag. 

They give you all the tactics and strategies you could ever dream of.

But it’s all built on an expectation that you already have the belief and confidence in yourself that many don’t. And when things inevitably get tough or don’t go as planned, they can’t offer anything more than “try harder” and “do it more.”

I’m not here for that.

So, allow me to  leave you with one actionable item you can take from here before you go.

Outstanding Person Standing Out From The Crowd and catching audience attention

Your language plays a massive role in your outcomes. Your self-talk guides your thoughts. Your thoughts turn into your beliefs over time.

So if you want to shed old, self-sabotaging patterns and build belief, you must go to the source – your language.

There are three things we catch our clients saying inside the Maverick Coaching Academy, and they are not allowed.

Try

What’s that Yoda saying? “Do or do not, there is no try.” Case closed.

I Can’t

By saying you can’t, you are immediately shirking responsibility for that thing. You can, you’re just choosing not to. If it mattered enough to you, you would.

I Should

Whenever you say you should do something, it tells your subconscious brain that you’re doing it against your own will. It says, “I don’t want to, but some outside source is making me so I guess I should.”

Hmmm, doesn’t sound too powerful to me.

So, for the next week, I challenge you to watch your language. Notice when and how often you’re saying try, can’t and should.

Then, without judgment, simply think about how you could phrase that differently and note how much different it feels when you do.

This lesson is literally the first lesson inside our paid course. It is the tip of the iceberg when it comes to what we teach inside Maverick Coaching Academy. If you’d like to learn more, follow me on Instagram and send me a message saying you read this. 

I’d love to hear your story and how the language challenge goes for you, so don’t be a stranger.

Thank you for reading, I hope I’ve left you with something valuable.

About the Author

As a Kinesiology graduate, Gavin McHale quickly realized that following the traditional business model would lead to trading more time for more money.

Over the course of 8 years, Gavin built a 6-figure hybrid training business before founding the Maverick Coaching Academy in 2019.

Since then, Gavin has left the gym and gone all in helping other strength coaches build their businesses. He has made it his mission to fix the broken fitness industry and connect other amazing humans to the highest version of themselves.

IG – @gavinmchale1

The Coach’s Playground Podcast

MaverickCoachingAcademy.ca

Weights room and exercise equipment in an empty gym.Categoriespodcast

Building a Successful Facility That Fits Your Lifestyle

Weights room and exercise equipment in an empty gym.

Appearance on the Fitness Business Freedom Podcast

I had the pleasure of being invited onto the Fitness Business Freedom Podcast hosted by Justin Hanover recently. We dove into my business and broke down how I structure my services and operates my facility in a way that best fits my lifestyle.

  • Deadlifts
  • Protein
  • Wu-Tang
  • Repeat

I think that needs to become a t-shirt.

Then we tackled the writing side where I share some tactics around improving your writing and how to better utilize this approach within your business.

I’m sure there was also a reference to my cat too (or He-Man) because I’m a tool cool.

If you’re a gym owner or flirting with the idea, I think you’ll enjoy this chat.

Check it out HERE.

Categoriespersonal training Program Design

4 Keys to Staying Athletic As You Get Older

Today’s guest post comes courtesy of Boston-based personal trainer and S&C coach, Matthew Ibrahim, who’s latest (online) resource, Forever Athlete, is available for purchase.

Matt’s a phenomenal coach and I always gravitate toward his content because it’s so accessible and realistic. If you’re at all interested in “holding on” to your athleticism give this article a read and definitely considering checking out Forever Athlete program.

4 Keys to Staying Athletic As You Get Older

What’s one common theme with every single person below?

  • Female high school volleyball player with a 20” vertical jump
  • Adult male being able to perform hurdle hops with pristine technique
  • Middle-aged mom performing a heavy set of goblet squats
  • NFL running back with a 118” broad jump

Although this sample list above demonstrates people within varying populations, they all represent examples of athleticism.

The point? All humans are athletes, regardless of age or ability level.

Not only can we remain athletic as we age, we should do everything in our power to push the athletic envelope as the years pass. Ultimately, age should never be something that holds you back from feeling and being athletic.

Everyone is an athlete and everyone has the right to train like one, too.

Let’s break down 4 keys to focus on for the purpose of staying athletic as you get older:

  1. Jumping and landing for power development
  2. Lifting heavy weights to improve strength and reduce the risk of injury
  3. Building muscle to feel good and look good
  4. Conditioning for heart health gains (even though you hate it)
  5. Beating a pack of ninjas in a street fight (BONUS added by Tony. Sorry, couldn’t resist)

You do these 4 things on a weekly basis and I promise that your path toward long-term athleticism will be that much easier for you.

Jumping & Landing for Power Development

I just turned 33 last month – and let me tell you – I’m no spring chicken anymore.

Does this mean I should give in, create a lifelong indentation on my couch, bury my head under the pillow and binge as many Netflix series as possible until the rest of season 4 from Ozark officially drops?

Of course not.

Although, Ozark is awesome. (Tell me Ruth isn’t THE most bad-ass character ever!)

Anyways, my focus should be on continuing to do the things that I love while being strategic in the process.

Part of that includes playing pick-up basketball, feeling athletic in the gym and sprinting (when the weather permits). Jumping and landing become super important for me in this area if my goal is to continue hooping, sprinting and feeling athletic.

Jumping comes in a variety of forms, positions, angles and planes of motion. The simplest way to understand jumping is to break it down into extensive plyometrics and intensive plyometrics.

Here’s an example of an extensive plyometric exercise:

 

You see how there’s fluidity and rhythm involved? That’s because extensive plyometrics helps you focus on coordination at lower intensities so that you can get the hang of it. Think of extensive plyometrics as keeping the training wheels on.

In the opposite light, you can think of intensive plyometrics as removing the training wheels and letting it rip at higher intensities. The goal here is to be as explosive and powerful as possible.

Here’s an example of an intensive plyometric exercise:

 

The exercise examples above aren’t as important as the intent behind them. Use extensive plyometrics in the beginning stages as you’re learning and getting the hang of jumping. Then, start incorporating intensive (explosive) plyometrics once you’re ready to take on more force.

Just remember, the more force you produce in jumping, the more force that you’ll need to control when getting back down to the ground. This takes me to my next point: landing.

Controlling your body is pivotal for staying athletic. A simple way to do this is to build the ability to land with body control and organization. Basically, you want to look like Michael Jordan (OK, maybe one-tenth of that) every time he would land after throwing down a monster dunk.

Body control? Check. Smooth and fluid? Check. Organized? Check.

Power development is also important for people as they age due to the positive impacts it has on the nervous system, coordination and overall function when it comes to physical activity.

Planning to join your local adult club soccer team? Interested in being able to play pick-up basketball in summer rec league on a weekly basis? Or, maybe you just want to be able to play tennis with your friends soon since the warm weather is around the corner?

Either way, developing and harnessing power through jumping and landing is a pivotal step toward staying powerful, explosive and athletic.

Lifting Heavy Weights for Strength Gains & Injury Risk Management

I think this is the easiest “sell” on this list.

Honestly, unless you’ve been hiding under a rock for the past 20 years or living somewhere underwater as you begin the evolutionary process of turning into a mermaid, it’s become quite clear both in practice and evidence that lifting heavy weights (safely) is a no-brainer for building strength.

Of course, we always need to mention the importance of using good form and technique especially when it comes to lifting heavy weights. That should also be a no-brainer.

The other important part of lifting heavy weights, in addition to getting yolked (strong), is that you’re helping to reduce the risk of injury to your body.

How, you ask?

Well, every time you lift heavy weights, your entire body gets stronger. No, this doesn’t happen instantaneously like heating up a hot pocket in a microwave. It takes quality time to develop strength. On the shorter end of things, strength gains likely take a month or two to truly start seeing and feeling the gains. For more noticeable strength gains, it takes a year or two of hard work and consistency to really see things pay off strength wise.

When it comes to gaining strength, not only are your muscles becoming stronger, the rest of your body is as well. Muscular strength is important for the purpose of being able to produce more force, and in some cases, at faster speeds. Think about what we talked about in the previous section as it relates to power development. Pretty cool that strength and power go hand in hand, right? Science can be cool, sometimes.

More importantly, think about the importance of bone mineral density as we age. Think about having strong support structures in our body like joint strength, ligament strength and tendon strength. Remember: bones, ligaments and tendons all have an interplay (to some extent) with the muscles in our body.

Suffice to say that, when all is said and done, managing the risk of injuries becomes a heck of a lot easier when you’re stronger. Lifting heavy weights, relatively speaking, is also never a bad idea if your plan is to stay as athletic as possible as you age.

Building Muscle to Feel Good & Look Good

Arm farm is soon to be a national holiday. I swear, it’ll be on all calendars at some point soon.

Until then, why can’t we give in and just be more open about wanting to build muscle to feel good and look good?

Oh, so you’re not trying to build a sweet pair of biceps to flash at the beach this summer? So, what you’re saying is that, even though you just ripped off 50 reps of tricep extensions, that arm training isn’t important to you?

Sure, keep telling yourself that.

Or, let’s just all be cool about it. Look, I like building muscle, feeling good about how I look and chasing a pump just as much as anyone else. Admittedly, my calf muscles are often the target for when I’m trying to chase a pump, but that’s neither here nor there.

The point is that building muscle is actually a great thing if your goal is to stay athletic as you get older. Think of muscle as your body armor. This ultimately coincides with what we just talked about in the previous section.

(Side note: have you noticed a trend so far with how each section piggy-backs off of the previous one? Go figure.)

Lean body mass (LBM), otherwise known as muscle tissue, is a great thing to develop in the human body. Not only does having more muscle help you from a body composition standpoint, it also enables you with the ability to develop power and strength with more ease.

Building muscle and being athletic can both exist together in your weekly training. Looking good, feeling good about how you look and performing well are all achievable qualities with the right approach.

Conditioning for Heart Health Gains (Even Though You Hate It)

OK, OK. I get it. Nobody likes doing cardio or conditioning.

But, everyone wants to jump right into playing rec league sports, pick-up basketball games and flag football, right?

Stop for a moment and think about that.

(Crickets.)

Yup, exactly what I thought.

Doing the first thing makes doing the second thing much easier.

I’m not saying that you need to spend countless hours on the treadmill trying to morph into a hamster wheel. Nope, not at all. Instead, incorporate anaerobic (high intensity) conditioning intervals and aerobic (low intensity) conditioning intervals on a weekly basis.

Let’s simplify even more by having you consider adding in the following each week:

  • Anaerobic example = 1-2 days each week of sprints: keep the distance (15-20 yards) and volume (6-8 reps) short while the intensity (85-90% effort) and rest periods (60-90 seconds) are high.
  • Aerobic example = 1-2 days each week of tempo running: now, focus on longer distances (1 lap around the track) at lower intensities (70-75% effort) with a recovery walking lap in between and a higher total volume of work (1.5-2 miles).

These are simply a couple of examples you could use, but quite frankly, the options are endless. You could easily do sprint intervals on the bike instead for your anaerobic conditioning and 30-minute weight vest walking for your aerobic conditioning.

The primary goal is to hit some high intensity and some low intensity conditioning on a weekly basis. Think of high intensity conditioning as building your ability to be powerful for short periods of time and low intensity conditioning as building your ability to last for a long duration of time with more of a sustained output.

When performed together consistently, this type of weekly conditioning routine gets you fit enough to play all the pick-up games and rec league sports you want without ever batting an eye or stopping to consider whether or not you feel conditioned enough to play. Cardiovascular endurance and stamina are real game-changers and they’re super important in the process of maintaining your athleticism as you get older.

The best part is that being well-conditioned also positively impacts your ability to build strength, power and muscle. Overall, athleticism leans heavily on these 4 physical qualities.

Closing

Let’s face it: we all want to stay athletic and powerful as we get older. We all want to stay strong, durable and muscular, too. And, even if we hate to admit it, we know that conditioning is key for staying fit and healthy. Unlock your true athletic potential by focusing on these 4 key areas for staying athletic as you get older.

My online training program – Forever Athlete – places a strong emphasis on these 4 areas so that you can remove the guesswork and become the most athletic version of yourself.

About the Author

Matthew Ibrahim has been a Strength & Conditioning Coach since 2007 while working with athletes looking to build strength, improve performance and maintain healthy lifestyles. He is also a College Professor of Exercise Science and a Ph.D. student in Human & Sport Performance.

As a public speaker, Matthew has presented at EXOS inside Google Headquarters, Sports Academy (formerly Mamba Sports Academy), Perform Better, Equinox, Stanford University and for the National Strength & Conditioning Association (NSCA) on several occasions. His work has been featured in Men’s Health, Men’s Journal, T-Nation, Science for Sport, StrengthCoach.com, Exxentric, TrueCoach and TrainHeroic.

Connect with him on Instagram – HERE

 

Categoriescoaching Motivational psychology Strength Training

The Fitness Zeitgeist

Flat lay composition with Microphone for podcasts and black studio headphonesCategoriespodcast

Appearance on the Heavy Metal Strength Coach Podcast: UK Tour, Tacos, and 600 lb Deadlifts

It’s not lost on me that some of you reading may be thinking to yourself…

…”Heavy metal? Tony? No, it can’t be.”

Listen, as a strength coach it’s pretty much inevitable a fair portion of your working life will be saturated by the sounds of Metallica, Rage Against the Machine, and Tool.

And so it happened, early in my career (particularly during my Cressey Sports Performance days), my ears would sometimes bleed (in a good way) from such sounds. However, as everyone is well aware, I’d always try my best to bring a little levity to the training environment with a little Wu-Tang or Tiesto.

And while I can’t say I listen to a lot of heavy metal music at my studio in Boston, I do appreciate its ability to help trainees succumb to their inner rage monster for a big lift when needed.

That said, it was a pleasure to be invited back onto The Heavy Metal Strength Coach Podcast hosted by Chris Kershaw

Flat lay composition with Microphone for podcasts and black studio headphones

UK Tour, Tacos, and 600 lb Deadlifts

Chris – in case it wasn’t obvious enough – is a strength coach based who likes heavy metal music. He’s based in the UK and was kind enough to invite me back onto his show recently to discuss my upcoming workshops in England (London & Leeds) this coming Spring as well as go a bit into the weeds on the importance of meeting your clients/athletes where THEY are.

HINT: That’s where the taco reference comes from.

And, of course, there’s some discussion surrounding lifting heavy things.

Chris is a natural interviewer and I think you’ll enjoy his laid back, conversational style.

Give it a listen HERE.

Concept image of a business woman separate one wooden people from a groupCategoriesMotivational psychology

Why You Self Sabotage, and How to Stop It

Today’s guest post come courtesy of personal trainer, strength & conditioning coach, wellness coach, and owner of more certifications than anyone on Earth, Paul Levitin.

I’ve crossed paths with Paul several times throughout the years. He’s attended a workshop or two of mine and most recently we connected again at the Raise the Bar Conference down in Orlando, FL a few weekends ago.

We got to talking on a bevy of topics while down there and he expressed some interest in writing a guest post for my site on self-sabotage.

Not a light topic by any stretch, but I think you’ll enjoy his writing style. I know I learned a few things!

Enjoy.

Concept image of a business woman separate one wooden people from a group

Why You Self Sabotage, and How to Stop It

“…Hey you.

You, yeah I’m talking to you…

Why do you keep doing that?

That thing you do… where you say you’re gonna do something, but don’t? Where you talk yourself out of things, give up before you get a result, or commit to obligations you know you can’t fulfill? You keep getting in your own way! STOP IT!…”

That’s me, talking to myself in the mirror, after yet another in a long line of instances of not following through on my commitments, doing what I said I would to, or achieving my goals.

It doesn’t matter if we are talking about a diet, sticking to a workout program, building an online business, or literally anything else. 

Working out

When it comes to achieving goals, or rather NOT achieving them, it really boils down to one simple thing:

We get in our own way.

I say “we,” because this is an inherently human trait.

Since you are reading this, I can assume that you’re either a human, or an incredibly smart dog, monkey, or octopus, in which case, idk, maybe self-sabotage is a thing for you too. If my hunch is correct though, and you ARE a human, then the fact of the matter is, you have a tendency to self-sabotage (see, I’m doing it right now, talking about octopus in an article about self-sabotage!).

via GIPHY

We can make all of the excuses in the world, from lack of time, to not knowing where to start, to a million things in between.

If we are honest though, those are all the same. Different versions of self-sabotage.

  • Who controls your time?
  • Who controls what media you consume?
  • Who controls everything about you? 

(That’s not a trick question)

It’s YOU.

Therefore, if you aren’t getting your shit handled, it’s your fault.

YES, there can be external factors. YES some people have kids and jobs and families and pandemics and global economic crises. BLAH BLAH, I get it.

Those things are real, but they still don’t negate the one truth, the truthiest truth, that the only things you have control over in this life are yourself, your actions, and how you spend your time (to an extent). 

It may seem abrasive when put so bluntly, but trust me, I am not being judgmental. That’s why I started all of this by telling you a little of my own personal internal dialogue. A wise person once said, “the best research is actually me-search,” and let’s just say I’ve done a shit load of ME-search on the topic of self-sabotage.

I am the one who most holds ME back, and chances are, you are the one holding yourself back.

People don’t like to hear it. However, when we do hear it, we inherently usually (if begrudgingly) tend to admit this to be true, because well, it’s true. You can’t really argue against it (RIP my inbox, I know the keyboard warriors are coming for me).

Spartan warrior in the woods

There’s a keyboard somewhere in the background. Look closely. See it?5

I’ve spent this much time hammering this point because it is imperative that we get past this right out of the gate if we are to move forward. 

Now that we are on the same page, let me lay out three key mindset shifts that you MUST adopt if you want to have a chance in the battle of self-sabotage.

The First Key Is Acceptance

Acceptance lies at the root of all positive change. Acceptance of what is.

If I want to lose weight, I have to first accept that I am at a weight that I am unhappy, or otherwise uncomfortable at. I must accept that my decisions around food and activity up until this point have gotten me here.

If I want to build a successful fitness blog, I have to accept certain realities as well. I have to accept that I need to practice writing. I have to accept that an established blog like the one you’re reading this on, has a huge readership and trust that I don’t have yet, and that my clicks will pale in comparison.

I need to accept what IS, and what IS NOT.

What is a FACT.

Because, on the flip side of acceptance, is blame. Blaming others, blaming algorithms, blaming genetics. 

John Maxwell has a great quote on leadership that goes “we don’t solve problems that we didn’t create.” If you can pass the blame, pass the buck, you will also find reasons not to find the solution. 

So if you want to stop self-sabotage, and get out of your own way, it starts with accepting the realities of your current situation.

The Second Key Is to Set Better Goals

A big reason I’ve found myself, and my clients self-sabotaging in the past, is because we tend to work towards goals that don’t really matter.

When I say “don’t matter,” what I mean is, they don’t have a deep internalized meaning.

Sure you want to lose weight. Who doesn’t? If I had a magic wand and said I’d wave off a couple kilos of fat for you, pretty much everyone on the planet would take that deal. 

via GIPHY

But when you set a goal to lose weight, are you thinking about what it really means?

  • Why do you want to lose weight?
  • Is it truly for you?
  • Why 20lb, not 10, or 23?

Is it because you want it, or is it because society told you that you’re supposed to look a certain way?

When you have chest and arm day scheduled, but would rather sit and eat a bag of Cheetos, is that you being lazy, or do you have no real connection to the goal of having bigger pecs?

Who said that was the ideal physique?

(NOTE from TG: My wife would call this “should’ing on yourself.” I should look “x” way, I should follow this training split, I should watch Yellowjackets on Showtime. Stop should’ing on yourself.)

We understand that fitness is important, and movement and exercise are a conduit to that. But does that mean you have to bench press?

Maybe you’d be better served doing pilates twice a week, and dancing to Zumba with your kids during playtime?

Trying to force-feed yourself goals, because they are accepted as the “standard” seems smart on the surface. However, deep down, your subconscious mind is all “uh, fuck that noise. I don’t even want any of that result, so why would I put myself through the stress of doing the work?”

When there is no connection, you’ll find it very hard to stay motivated.

If instead you have goals that aren’t just arbitrary, and are actually built around you, and make you feel GOOD, and make you EXCITED to go out and do the work it will take to achieve them, then you’re setting yourself up for success.

Lastly…

The Third Key to Stop Self-Sabotage Dead in its Tracks, Is to Embrace Failure

The biggest, most pervasive form of self-sabotage, is undoubtedly perfectionism.

We want things to go well, we want everything to work out perfectly. We expect them to, and when they don’t, the little thought gremlins come in saying “well, no point now!” or “see, I knew we couldn’t do this!”

via GIPHY

This is the dieter who lets one meal off plan turn into a day, which turns into a weekend, into a “i’ll start next month.”

It’s the lifter who has five workouts scheduled, and when a life event causes him or her to miss three, decides the other two aren’t worth doing.

Logically, it’s easy to see why this fallacy holds us back. However once again, this stuff is human nature. This isn’t me or you, it’s just how our brains work.

To combat this, we must lean into failure. You have to understand that not only is failure probable, it is GUARANTEED. There is no world, no universe or time lines in all of Dr Strange’s multi-verse, where you are not going to fail.

It is as certain as the sun rising each morning, or as me clicking “I’m still watching” on netflix. There is no other way around it.

You cannot be perfect. You cannot be perfect.

YOU.

CANNOT.

BE.

PERFECT.

Once you accept that (hey, that’s key one, that’s a callback!), then you don’t have to be so afraid of failing anymore. You’ll be able to push yourself more, to try things that normally you might not (key 2), and most importantly, when you do fail, which you will, you won’t let it get you down, because you’ll remember that it’s all part of the process (key 3).

Get out of your own way, and there will be nothing else in the world that can stop you!

About the Author

Paul Levitin spent a decade as a personal trainer & strength and conditioning coach, becoming the number one trainer in his entire company, while collecting over 30 certificates (CES, CSCS, PRI, PN1, FRC, & many more).

Wanting to better serve his training clients, he began to study behavior change, and eventually became a Board Licensed Health & Wellness Coach (NBHWC). This led him to create his education and mindset coaching company “The Healthy Happy Human Academy,” where he now helps clients deal with things like self-sabotage and perfectionism, to allow them to build a healthy, happy life.

He seeks to bridge the gap between the worlds of fitness and nutrition, and the frustrated, overwhelmed masses who just want to move more, feel better, and live a little longer.

https://www.instagram.com/paullevitin/
The Healthy Happy Human Podcast
The Healthy Happy Human Academy FREE Facebook Group

 

BooksCategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/10/22

Books

STUFF TO CHECK OUT FIRST

1. Strategic Strength Workshop – BOSTON & LONDON

This Spring Luke Worthington and I will be putting on our popular Strategic Strength Workshop in both Boston, MA and London, UK.

A hometown switcharoo extravaganza if you will.

The purpose of this workshop is to give attendees a more thorough look into our assessment process and how we connect the dots between that and setting our clients/athletes up for as much success as possible.

I.e., turning them into deadlifting Terminators.

There’s plenty of talk surrounding the traditional x’s and o’s of program design, but we also take some time to dive deep into the soft(er) skills of coaching:

  • How to improve motivation
  • How to build better rapport
  • Learning to meet your clients where THEY are.

You can click the respective links below for more information and to register:

Boston (March 19th-20th) – HERE.

London (April 23rd-24th) – HERE.

2. Coaching Competency Workshop: Leeds, UK – May, 1 2022

On top of my cameo in London this Spring I am also putting on a BONUS 1-day workshop further north, in Leeds. I’m pumped for this one. I’ve never visited northern England and am very much looking forward to this.

Who knows? Maybe I’ll attend my first soccer football match.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Advice For Young Trainers – Dean Somerset

Personal trainer shows a young woman the correct implementation of exercises

#1 Tip: Don’t spot DB presses from the elbows. Idiot.

After that, everything Dean says in this excellent post…;o)

How to Handle Business Overwhelm – Dr. Shante Cofield

Office worker overwhelmed with paperwork

I had the pleasure of meeting Shante this past weekend at the Raise the Bar Conference in Orlando, FL and oh man…

..is she ever the shit.

After talking with her I felt compelled to check out more of her stuff on her site and well, it’s awesome.

You’re welcome.

8 Bodybuilding Tips for Beginners and Hardgainers – Lee Boyce

a strong male bodybuilder

Listen to Lee.

Lee knows what’s up.

Seriously, listen.

LISTEN!!!!!!

Female athlete stretching her hamstringCategoriesAssessment coaching Corrective Exercise

The Difference Between Good and Bad Stiffness

Get your mind out of the gutter, I’m talking about muscles here…;o)

Female athlete stretching her hamstring

The Difference Between Good & Bad Stiffness

Having “tight” or “stiff” muscles is often viewed as a bad thing. Not losing a match of Squid Game bad, but bad nonetheless.

When someone presents with a (true) muscular length limitation there are increased risks of injury involved – strains, tears, explosive diarrhea6 – not to mention an increased likelihood of faulty movement patterns up and down the kinetic chain.

But injury isn’t always omnipresent.

Take any NBA basketball player through the FMS (Functional Movement Screen) – specifically the Active Straight Leg screen – and you’re bound to open up a can of epic fail.

NOTE: I personally don’t use the FMS currently when assessing/screening new clients. I took both modules several years ago and gained a lot of insight and knowledge. But in the years since I have gradually weened away from the FMS for myriad reasons. I know a lot of fitness professionals who still utilize it though and feel it’s a relevant talking point in the context of this post.

Many would be lucky to score a “2” (which is an average score), and many would showcase a right/left asymmetry, which, as we all know, means a baby seal dies.7

As a result, we’re quick to go into corrective exercise overdrive and implement every strategy under the sun that’ll increase hamstring length.

Ironically, it’s “tight hamstrings” that allow many NBA players the ability to do what they do so well. Namely, jump through the roof.

In this case stiffness is a good thing. We don’t have to fix it.

Of Note: the ASLR screen isn’t necessarily a hamstring length screen to begin with. Sure, offhand, it can be a way to ascertain hamstring length…but what we’re really looking at is the ability to both flex and extend the hip.

Stiff hamstrings can affect the ability to do so. However, more importantly, the ASLR is about teaching people to get into better positions – improving stiffness in other areas – to “trick” the CNS into turning off the emergency breaks.

Get people into more optimal positions (nudge them into better alignment), and what presented as “tight” or stiff is no longer the case.

Core Engaged Active Straight Leg Raise

 

Here we engage the anterior core – increase stiffness – to promote more posterior pelvic tilt (decrease “bad” stiffness in lumbar spine) in order to improve ROM, in addition to getting movement from the right areas (in this case the hips).

Likewise we can throw the hip flexors underneath the bus. I think we all know someone who’s been stretching their “tight” hip flexors since 1997.

Newsflash: If you’re someone who’s been mindlessly stretching your hip flexors for that long, with no improvement, what the hell?

I’d garner a guess the reason they feel tight/stiff is due to protective tension (and not actual tightness).

The stretch you’re doing – what I like to call the BS Hip Flexor Stretch – is doing nothing more than increasing “bad” stiffness in the:

  • Lumbar spine.
  • Anterior hip capsule.
  • My eyes.

It exacerbates and feeds what’s causing the issues in the first place.

Instead, perform a REAL Hip Flexor Stretch by increasing (good) stiffness in the appropriate areas – the anterior core and glutes – and actually get at the crux of the issue.

 

Another prime example would be the lats.

Stiff lats can be a bad and a good thing.

When Shit Hits the Fan (I.e., Bad)

In mine and Dean Somerset’s Complete Shoulder & Hip Blueprint, we spend a large portion of time speaking about the lats and how, in the overhead athlete population (as well as in the general population), they’re often stiff/short and overactive.

As a result: Overactive/stiff lats will drive more shoulder depression, downward rotation, adduction, as well as lumbar extension in general.

Anyone familiar with PRI (Postural Restoration Institute) and their thought process and methodologies will recognize this “Scissor Posture,” where the pelvis is pointing in one direction (tilted forward in Anterior Pelvic Tilt) and the diaphragm pointing in another direction (due to an excessive rib flair and lumbar extension).

This is not only an unstable position to be in, but also keeps the nervous system “on” at all times, driving more sympathetic activity.

What’s more, with regards to shoulder health, overactive lats will make it much less likely someone will be able to elevate their arms overhead, as well as “accessing” their lower traps (which share a similar fiber orientation as the lats @ 135 degrees), which, in concert with the upper trap and serratus, aid scapular upward rotation, posterior tilt, and protraction.

Taking the time to coach someone to turn off (or down-regulate) their lats in order to flex, externally rotate, and abduct their shoulder works wonders.

Bench T-Spine Mobilization

 

Wall Lat Stretch w/ T-Spine Extension & Lift Off

When Lats Can Increase Your Overall Level of Badassery (I.e., Good Stiffness)

And now it’s time to turn those fuckers on!

Your lats are a MAJOR player when it comes to performance in the weight room and lifting heavy things.

It also behooves you to turn them on in order to improve your technique in the “big 3.”

With the deadlift in particular there are some significant advantages:

 

Another trick I like to use to help people learn to use their lats during a deadlift is to attach a band to the bar and a stationary object.

 

Trainees will learn very quickly what it means to “pull the bar towards you” and to keep the lats engaged throughout the duration of a set.

You can also peruse a few more options in this IG post from a few weeks ago:

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

In this light, stiffness isn’t such a bad thing.

So, you see…

…it’s not always end of days or something that requires going into DEFCON 1 corrective exercise purgatory mode. Whether or not stiffness/tightness is bad or good depends on the context.