mudkung@123rf.comCategoriescoaching personal training Program Design

Working Hard vs. Always Making Exercise Harder

I want to make something crystal clear before I proceed:

Exercise – I.e., lifting weights in particular – should have a degree of sucktitude attached to it.

No one became a brick shit house in the gym or built an impressive physique without pushing their body to the limits on a consistent basis. I’m often flummoxed by people who, when I post a video of myself or one of my clients doing something badass, will sometimes chime in with something to the effect of “oh, you better be careful. Such and such exercise causes too much stress on the body.”

I can’t help but think to myself: “Um, that’s kinda the point of exercise isn’t it?…

…to stress the body and force it to adapt?“

It’s a narrow-minded and boneheaded take if you ask me.

That being said, I do feel there’s a distinct difference between working hard and (always) striving to make exercise harder.

The former = good. Great, even.

The latter = meh.

Working Hard vs. (Always) Making Exercise Harder

The easiest way for me to explain my train of thought here is to use a real-world example.

I have a client I started working with a few months ago. She’s a trainer herself, actually, and is no stranger to being a gym-rat, getting after it, and satiating her inner-meathead.

She reached out to me because she had been training on her own for several years and was sorta “stuck” in her progress. Namely she wanted someone to audit her technique with the barbell lifts (squat, deadlift, bench) in addition to having someone take over the mental gymnastics that’s often a side-effect of writing your own programs.

I can totally relate (even coaches need coaches).

As is the case with every client I work with there’s always a window where the two parties are kinda feeling each other out and getting the lay of the land. On my end I’m trying to ascertain how I need to temper my coaching style to better fit the personality, ability level, and needs of the client.

On their end there’s undoubtedly an adjustment to Techno Tuesdays and Wu-Tang Wednesdays or, I don’t know, the fact I don’t wear pants on Thursdays.1

This was no different.

One thing that struck me in our initial sessions together was her proclivity to always want to beat her previous workout. Meaning, if she deadlifted “x” weight the week prior and didn’t surpass that number the following week (or at least attempt to) she’d be disappointed.

Now, in a general sense I LOVE this kind of attitude.

I want people to work hard and to push themselves in the weight-room. A continual, consistent pattern of progressive overload – gradually doing more and more work over the course of weeks, months, years – is the key to long-term progress & success. It makes my job infinitely easier when someone “gets” this concept.

However, it can also be a double-edged sword.

In the case of my client, I got the impression that she was stuck in the trap of constantly testing her strength rather than building it.

More to the point, she was stuck in the trap of trying to always make exercise harder.

But Tony Didn’t You Just Say You WANT Your Clients to Work Hard?

Yes, I did (and do).

But working hard and always making exercise harder are two different things.

To help ruminate my point further I always recall this idea of “80% Workouts” I picked up from strength coach Paul Carter.

In short:

  • 10% of the time you will feel like Leonidas leading his Spartan soldiers to battle and crush your workouts.
  • 10% of the time you will feel like you spent the night in the Sunken Place (<– Get Out reference) and your workouts will crush you.
  • 80% of the time you will just show up, get your reps in, and leave.

THAT’s the key.

Those 80% workouts.

The workouts where nothing spectacular happens.

You just exist and do the work.

80% of the time or 8 out of 10 workouts (<— I’m a master in math).

Another way to think about it: You’re still working hard every session, straining, and training with intent…but it’s just not worthy of Instagram.

To that end:

  • You can still work hard despite having a poor night’s sleep.
  • You can still work hard despite being injured.
  • You can still work hard despite having a bad day at work and resisting the urge to throw a stapler into boss’s face.

The point is: Every session (and exercise) doesn’t have to be a ball-breaker or “battle” or leave you with no sensation in the left side of your face in order for you to make progress.

Life gets in the way often and it’s unhelpful to hold ourselves to the impossible standard of breaking personal records every single training session.

It doesn’t always have to be harder.

This is where using other metrics of effort – like Rate of Perceived Exertion or Reps in Reserve – can be useful. For example, lets say you have a client who had a poor night’s sleep the night prior or maybe lost a fist fight to Rambo.

Whatever, they’re in no shape to train at full throttle.

Instead of hitting that scheduled heavy double with their squats, maybe a better approach would be to have them perform 2-3 sets of squats aiming for 2-3 Reps in Reserve.

This way they’re still squatting and hitting a few challenging sets, but not risking injury or further piling on more CNS fatigue that will only continue to accumulate and further derail their training.

Alternatively, you can try this approach:

Week 1: 3×5 @ 70% of 1 Rep Max + one set of as many reps as possible (AMRAP).

  • If AMRAP >8 reps, go up 5 lbs next session.
  • If AMRAP 6-8 reps, repeat next session.
  • If AMRAP <5 reps, go down 5 lbs next session.

This is a healthy compromise because it satisfies my preference of each repetition being (somewhat) fast and crisp, but the AMRAP set also helps satiate the more competitive clients.

It’s a win-win in my book.

“Easy” training is good training.

BUILD strength instead of testing it constantly.

WU-TANG!

balkono@123rf.comCategoriesAssessment coaching

You’re Not Broken If You’re Asymmetrical. You’re Normal.

One of the more flagrant “mic drops” I toss down whenever I speak to a group of fitness professionals is that forcing people to adopt a symmetrical stance while performing basic lifts such as deadlifts or squats is more likely hurting people rather than helping them.

In fact, I’ll go a step further and tell them symmetry in the human body doesn’t really exist and then yell something like “UNICORNS ARE REAL! CAN’T YOU SEE IT?!” and walk away.

You know, to keep people on their toes.

You’re Not Broken If You’re Asymmetrical. You’re Normal

We need to stop thinking we’re broken if we display any degree of asymmetry.

It’s 100% normal, actually.

The human body is designed asymmetrically. If it were so deleterious I think natural selection would have fixed it by now don’t ya think?

Admittedly, I appreciate it’s a tough nugget to swallow…the whole “symmetry is a myth” thing.

I had a hard time tackling it myself. For years all I read was how we should strive for perfect balance and symmetry both statically (posture) and dynamically (think: maintaining a symmetrical stance during a set of squats).

However, the more I worked with people – with varying backgrounds, injury histories, and body-types – and the more I coached, the more I realized it was all B.S. Holding everyone to the same standard didn’t make sense.

The tipping point for me was my introduction to PRI (Postural Restoration Institute ®) a number of years back. Neil Rampe stopped by Cressey Sports Performance and did a 1-day workshop and opened my eyes to just how UN-symmetrical the body really is.

As noted above, it’s designed that way.

It helps us.

This was pretty much reaction

via GIPHY

Not long after Michael Mullin stopped by CSP several times and took the entire staff through a number of in-services which further slapped me in the face with the whole Morpheus “blue pill/rep pill, we’re asymmetrical creatures, open your eyes” schtick.

More currently, guys like Dean Somerset, Dr. Ryan DeBell, Dr. John Rusin, Dr. Stuart McGill, and Papa Smurf agree: The human body is all sorts of effed up.

But in a good way.

In some facets of life symmetry is the goal.

A ballet dancer needs to elicit “symmetry” when performing, as does a figure athlete or competitive bodybuilder when strutting their stuff on stage. No one ever won Ms. Olympia or Mr. East Lansing Stud Muffin with a yoked up right quadricep and a teeny tiny left.

But those examples aren’t necessarily the same thing as what I’m referring to in this post. Aesthetically, symmetry is visually pleasing.

90’s Mariah = pleasing

Crazy Eyes from Mr. Deeds = not pleasing

However, for performance or function, symmetry shouldn’t necessarily be the default goal or expectation.

It’s a hefty statement to make, and whenever I say something so seemingly egregious it often invokes a little push-back.

“Well, what about cars?” someone may blurt out. “If we don’t maintain alignment (symmetry) the car will start veering to one side or the other, causing additional wear and tear on the tires, and run the risk of further damage.”

To this point, I agree. Cars are designed by engineers and manufactured by computers and machines with precise precision to be replicated over and over and over again to (hopefully) ensure a quality product and return business from consumers.

The human body is not a Volvo.

This isn’t to insinuate the human form is any less fantastical, beautiful, intricate, or complex of a design. But, you know, we’re not some Clone Army to be replicated en mass.

Dare I say: This is a rare moment where “we are, indeed, all special snowflakes.”

During our Complete Shoulder & Hip Blueprint (dates are in the works for a return in early 2027!), Dean Somerset and I try to reiterate to attendees that asymmetries are normal and that, often, we’re doing a disservice to our clients and athletes by forcing them all into a standard, one-size-fits-all way of doing things.

It’s important to recognize everyone has variances in bony structure.

Using the hips as an example we know:

  • Pelvic structures differ person to person.
  • Femoral angles vary person to person.
  • Hip socket depth can vary (Scottish hip)
  • People have two hips (surprise!) and either side can have retroverted or anteverted acetabulums, as well as retroverted or anteverted femoral heads. All of which affects someone’s ability to flex, extend, abduct, adduct, externally and internally rotate the joint.

To that end, when coaching someone up on the squat why not use those variances to better set up your clients and athletes for success?

Much like what an optometrist does when fitting someone for a new pair of glasses, sitting someone down in front of that thingamabobber (<— I believe that’s the technical term) and flipping back and forth between lenses to see which looks and feels better – is this better, or is this? – why is the parallel approach all of a sudden wrong when trying to figure out the best squat stance for someone?

Shouldn’t it be our goal to figure out what stance feels more stable, powerful, and balanced? I’d make the case we’re trying to fit square pegs into round holes much of the time when we force people to use a symmetrical stance.

Why?

Especially when we know there’s a multitude of structural anatomical variance from person to person.

via GIPHY

But, How Do We Tell?

If you’ve somehow developed a mutant power of X-ray vision:

1) That’ll help

2) Can we hang out?

Performing a thorough assessment – something both Dean and I cover in depth HERE (hint, hint) – will provide a ton of feedback and help peel back the onion of what will be the right approach for someone.

You could also watch Dr. McGill take someone through a hip scour here:

 

I can’t tell you how many times I’ve encouraged someone to use a staggered stance when squatting, or maybe to externally rotate one foot more than the other, and then they perform a few repetitions and they look up and say “holy shit-balls that feels so much better.”

And we hug.

Why would I disregard that?

We’re not causing irreparable harm by accepting asymmetry.

We’re just accepting people’s differences.

elmirex2009@123rf.comCategoriescoaching

How to Guarantee Your Clients Will Have a Hard Time Actually Getting Results

If you train people for a living, read this.

Do Not Guarantee Results

It’s seems counterintuitive, maybe even borderline asinine, not to guarantee your clients results, right? I mean, what the hell are they hiring you for?

HINT: It’s not to trade baseball cards or tickle fights.

I had a new client start with me recently and within ten minutes of her initial assessment she was relaying a story of her previous coach telling her she’d see results in “x” weeks.

Guaranteed.

Guess what didn’t happen?

via GIPHY

I don’t know about you, but I’d hate to set myself up for that kind of standard or expectation as a coach. Unless their goals are any of the following….

  1. Cut diamonds with their pecs.
  2. Build a deadlift that shakes the ground all the way down in Kentucky.
  3. Become a world class hugger.

…I’m not guaranteeing anything, let alone within a specific window of time.

When a new person shows up to Core Collective I have zero insight into their work ethic, degree of compliance, or any other outside factors that may or may not come into play (family responsibilities, work schedule, Lord of the Rings marathon watching schedule).

Don’t get me wrong: There should always be an open dialogue and some form of communication with regards to goal setting. But don’t set yourself (or your client) up for a trap by guaranteeing results.

So, Uh, Since We’re Talking About Goals

It behooves any coach to encourage their client to be more specific with their goal setting. Having realistic and tangible goals in sight helps nudge more intent and purpose. It keeps people more invested in their training.

Just be careful of someone being too vague (“I want to lose weight”), unrealistic (“I want to add 100 lbs to my deadlift in two weeks”), or downright batshit crazy (“I want to pet a Unicorn”).

Lets use a too vague example.

Too Vague = “I want to lose weight” or “I want to get stronger.”

via liudmilachernetska@123rf.com

Neither is a bad goal. They’re just both vague as shit. It’s like me saying something to the effect of “I want food” when asked what I am in the mood for for dinner.

When someone suggests a vague goal like the ones above I’ll usually try to dig a bit deeper:

  • “Why do you want to lose weight/get stronger?”

  • “What’s prevented you from achieving those goals in the past?”

  • “How will attaining those goals make you feel once you hit them?”

Peeling back the onion with follow-up questions reveals quite a bit. The person soon understands they need to switch gears and latch onto something more concrete.

Which serves as a nice segue to…

Try to Encourage More Performance Based Goals

I’ve been a champion of this approach for a number of years now.

Setting performance-based goals is a game changer.

For example, with many of my female clients, instead of allowing them to default to the “I want to lose weight” trope, I’ll encourage them to pick a performance-based goal to train towards instead:

  • Perform their first strict, unassisted chin-up
  • Deadlift their bodyweight for five reps
  • Perform ten, strict pushups from the floor.
  • Beat Wonder Woman in a fist-fight.

Setting a performance-based goal makes things so much clearer from a programming standpoint. First off, it makes getting rid of the superfluous foo-foo bullshit easier. Secondly, and most important, is that it gives people purpose in their training.

There’s a WHY behind the madness.

Each exercise, exercise order, load, set/rep, and rest period is curated for the sole purpose of hitting that goal.

To steal a famous quote from strength coach, Dan John:

“The goal is to keep the goal, the goal.”

Either your training program is bringing you one step closer to hitting your goal, or…it’s not.

What I find, more often than not, is when I can get a client to marry him or herself to training for a performance-based goal, the work and effort involved often results in them hitting that aesthetic goal anyways.

It’s a win-win.

The dose of empowerment is priceless.

Set Up Process Goals

This is so simple it’s absurd.

Basically, process goals are smaller, more bite-sized, DAILY, goals people should try to hit that will compliment their ability to hit “big rock” training goals.

I mean, how “strong” is someone going to get if they’re routinely only getting 4-5 hours of sleep a night? What are the chances someone is going to “lose weight” if their idea of a veggie is a piece of lettuce on top of their double bacon cheeseburger?

Setting up 2-3 process goals – getting at least seven hours of sleep a night, shooting for 3-4 servings of vegetables per day, eating out less – for people to strive for every day is a great way to not only keep them on task, but provide an unparalleled sense of accomplishment as well.

As they check off hitting each goal per day, they gain more and more confidence and sense of “holy shit, I can do this.”

Build Autonomy, Competency, and Relatedness

These are just fancy-schmancy ways of saying people want to have a sense of freedom/choice in their training, they want to feel like they can do shit, and they want to be part of a community.2

Autonomy: People don’t like to be told what to do. When someone is told what to do or not to do, the human response is something called reactance. They revolt. Go against the grain. Tell you to go fuck yourself.

Basically, they do whatever it is you told them not to do anyway.

Admittedly, when someone is paying you to be their coach, there’s a degree of “do what I tell you to do” that comes with territory.

However, I’d encourage any coach or trainer to build a level of CHOICE into their programming.

  • Maybe your client gets to choose what variation of deadlift they perform that day.
  • Maybe you let them choose if they want to use dumbbells or kettlebells for certain movements.
  • Maybe you give them a 5-10 minute window at the end of their session to do some additional glute training.

That sense of freedom/autonomy will undoubtedly build a greater degree of compliance.

Competency: This is easy. People don’t like to fail. I’d argue failing is good and part of the growing process, but that’s besides the point. People want to feel like they can DO stuff. For example, if someone has little experience strength training, what’s the likelihood they’re going to feel great about barbell back squatting on Day #1.

Now, I’m not saying a good coach can’t teach someone how to back squat in a matter of minutes.

It’s very doable.

However, what I am saying is don’t be a dickhead. It can be intimidating for some people to place a barbell on their back, and you’re not doing them any favors by force-feeding it. I feel the squat is a valuable pattern everyone should become competent with. That doesn’t mean everyone has to start with a barbell on their back.

Goblet squats are a splendid starting point for many people. Once they’re comfortable with that, we can progress accordingly.

Relatedness: Keeping this one brief, going out of your way to build a culture where people are surrounded by like-minded individuals and they can be themselves is paramount.

Don’t Be Scared to Dish Out Some Tough Love

Bringing this whole discussion full-circle: Remember that new client I mentioned above, the one who told me her previous trainer guaranteed her results?

She asked me an obvious question:

“When do you think I will see results?”

My response:

“If you kinda-sorta train, you’ll get kinda-sorta results.”

This was a (maybe not so subtle) hint that it’s up to HER. You get out of training what you put into it.

As someone’s coach I’ll be there to support them and help augment their training experience. However, it’s also important to relay the message that part of the onus on them, too.

They have to take ownership and responsibility.

romanzaiets@123rf.comCategoriescoaching Program Design

How and Why I Don’t Write My Own Programs

There’s a popular saying I use often:

“The painter’s house is always the last one to get painted.”

I can’t say I know many painters personally to know for certain that this is true – which sorta makes the saying moot – but it serves as a fitting metaphor to today’s post.

I guess I could have just as easily said:

“The carpenter’s house is the last one to get carpeted.”

Or

“The landscapist’s house is the last one to get landscaped.”

Or

“Whatever it’s called when someone installs a customized gold plated Han Solo frozen-in-Carbonite fridge in your kitchen. That guy. He’s always the last one to get a gold plated Han Solo frozen-in- Carbonite fridge.”

Note to my wife: My 50th B-day is around the corner. Just sayin.

So what’s the point I’m trying to make?

You’d be surprised as to how many coaches, personal trainers, and other fitness professionals put themselves second and don’t care for themselves as well as they should.

“The coach is often the last one to get coached.”

Even Coaches Need Coaches

Reversing time about a decade ago, my back was flipping me the middle finger and my training was a complete train wreck. It wasn’t just a “oh my back is a little sore today, so I think I’ll just move around a little bit and see how I feel tomorrow” kind of thing.

No, this was more along the lines of “holy mother shit balls, it hurts to sneeze, and I’m walking around like an 80 year old man” kind of sore.

Something was up, and I needed some help. I was still training, but it lacked any semblance of structure and all I was really doing was going through the motions. Not to sound overly dramatic or anything, but I was thiiiiiiiiiiiiis close to walking into the local 7-Eleven to grab a pint of Ben & Jerry’s and then spending a solid week watching lame Julia Roberts movies while I drowned myself in a pity party.

via GIPHY

Unfortunately, like the painter analogy above, I came to the realization that I had made a bad habit of putting myself second. I came to the conclusion that I spend so much time writing programs for other people, that the last thing I wanted to do is write one for myself.

But there was a problem. I LOVE to train. More specifically, I LOVE to deadlift.

It’s Tuesday?  Deadlift.  Only have a half-hour to train? Deadlift. Someone wore a blue shirt today? I’m going to deadlift baby!

Newsflash:  I like to deadlift.

The obvious conclusions were two-fold:

1.  I was a hurtin puppy.

2. It’s generally not a good idea to deadlift when you’re in pain. And more germane to the point: I was an asshat for trying.

3. Rather than rely on myself, I needed to swallow my pride and ask someone to take over my programming. As I often say: “the hardest person to train is yourself.”

So I ended up hiring a coach. And I haven’t looked back since. I’ve had a few different coaches writing my programs for the past several years:

…and I couldn’t be more appreciative.

Why?

#1. I’m Stupid

Well, at least when it comes to writing my own programs. Oh, and quantum physics. I’m pretty horrible at that too.

#2. Accountability

It’s a powerful thing when you’re held accountable to someone else’s expertise and programming. It’s a tough pill to swallow for many. There’s a lot of trust that goes into the process, and it’s that trust, I feel, that helps keep people more accountable and on task. It did for me.

We’re more likely to follow through when there’s a plan in place. A direction. We tend to shut up, do the work, and as a result…magical things begin to happen.

#3. I Got Out of My Own Way

We’re creatures of habit. We tend to watch the same television shows, listen to the same music, eat the same foods, and when it comes to exercise, perform the same exercises or routines.

In short: we like to do the things we’re good at.

And we tend to ignore the things we ought to be doing to get better. Just because you’re good at something, doesn’t mean you should be doing it (much less more of it). Sometimes it’s that one thing that could be feeding into why you’re hurt in the first place.

Much of the value in following someone else’s lead or plan is that it often forces you to address your weaknesses and technique flaws.

It forces you to do more of what you’re NOT good at.3

#4. It Helps To Turn Off Inner-Dialogue

“What should I do today?”

“Bench press? No, wait, maybe decline bench press? Should I go with a narrow grip or wide grip?”

“GODDAMMIT….Eff it, I’ll do bicep curls.”

Following a preset plan takes the thinking away – which is a HUGE hurdle for many people to conquer.

I recently started working with a woman who’s a personal trainer herself. She came to me with some nagging injuries and too, a deflated ego due to sub-par, aimless training in recent months. Basically, much like me back in the day, she was just going through the motions and not getting much out of anything.

In less than two weeks she’s reported back with 1) less pain and 2) an invigorated sense of excitement and purpose towards her workouts.

All because she allowed someone else to do the thinking for her, and alleviate any self doubt or negative inner dialogue related to her training.

Having a plan and purpose made all the difference in the world.

And Yes, the Same Applies To Pre-Set “Recipe” Programs Too

Not everyone can afford to hire their own coach or personal trainer to write individualized programs. And even if they could, due to location, not everyone has access to a “GOOD” personal trainer or coach to begin with.

Thankfully someone invented the internet.

Don’t get me wrong: I feel in-person training trumps distance coaching any day of the week. In addition, there’s no shortage of “shady” internet trainers out there. These are the people who make a name for themselves on social media by uploading scantily clad pictures of themselves and/or by posting videos of themselves squatting in front of a Maserati.

For whatever reason both give the illusion of legitimacy and authority, and many people are snagged – hook, line, and sinker – into the facade. As it happens, many of these so-called “fitness celebrities” rarely train anyone and have no education and/or certification in the field.

However, not everything on the internet is garbage and devoid of decency and integrity. I mean, #LOLcats.

Also, hello….I make much of my living off of my writing and other endeavors on the internet. In that vein I also like to think I’m able to direct people towards programs and products I feel are worthwhile and not in the slightest sense…”shady.”

[Hint, hint….me]

Beginner to Badass (via Train Heroic)

If you’re new to strength training I designed a 3-month introductory program you can follow that will take you through the basics in a way that’s accessible and non-intimidating. It’s called the Beginner to Badass Program and I think you should check it out HERE.

For $39 you get me as your coach for three months. What a bargain! You get structured, well thought out programming along with high-def videos showcasing how to properly perform all the exercises.

And you don’t need any fancy equipment. All you need is access to dumbbells, barbells, benches, and a cable machine (or bands). And some sick 90’s hip-hop beats wouldn’t hurt either.

WHAT…..A…..BARGAIN

skumer@123rf.comCategoriescoaching Conditioning speed training

Using External Cueing To Improve Linear Acceleration

“I’m not fast, but I like to pretend I am on the internet.”

  • Me

Okay, I’m kinda fast.4

Well, I mean, as far as 49 year olds who are roughly 25 years removed from playing any competitive sports are concerned, I’m lightening quick.

Besides, baldness increases aerodynamics right?

Truth be told: as a strength and conditioning coach it’s not required I win the 100m in the Olympics in order to speak to the topic at hand. Granted I should be able to demonstrate a sprint or sprint mechanics without resembling a one-legged pirate, or worse…blowing out a hamstring.

But I don’t need to be a world-class sprinter myself in order to coach or teach others to be able do it. At the end of the day it’s about having the ability to break down movement into more manageable parts and more importantly, having the ability to get your athletes into better positions (in order to express speed or strength or whatever).

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And when it comes to getting people into better positions – especially as it relates to linear acceleration,  to steal a train of though from renowned coach Lee Taft, “we don’t need to get too fancy with our toolbox.”

Which Begs the Question: What Is Linear Acceleration?

Good question.

I’ll tell you what it’s not….sprinting/top speed.

Sprint/Top Speed = more perpendicular posture.

Acceleration = more forward pitch or torso inclination.

When we’re coaching (linear) acceleration it’s important to respect that the idea here is to produce a lot of force quickly. However, that force is still going to be longer in terms of foot contact time compared to top speed.

Linear acceleration requires getting things started and getting the center of mass moving. It’s different than top speed.

  • We must produce a lot of force down and away
  • We also need an extremely long arm action, which then coordinates with the same side leg and high knee drive. All of this accomplishes a ROM of the leg which then allows the athlete to produce as much force as needed to finish the push off to get into the next stride.

It sounds like a lot – and complicated – but I assure you it’s not. This isn’t to imply, of course, that some attention to detail isn’t warranted. If it were easy everyone would be a challenging Usain Bolt to a game of Duck-Duck-Goose.

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But there are some easy and ingenious strategies in the form of EXTERNAL CUEING that’ll help accomplish all of the above.

Linear Acceleration Troubleshooting

To reiterate: linear acceleration is not the same as top speed. First and foremost, with acceleration we’re working on starting speed which implies different joint angles and positions.

1) I already mentioned above that top speed requires more of a perpendicular posture and acceleration implies more forward pitch of the torso.

As such, a major mistake many athletes make out of the gate is, well, a poor starting position. Like this:

Here I’m starting way too upright and my hips (and shoulders) are too far back. Not a conducive position to produce horizontal force.

Ideally we’d want to start in a more staggered stance with the hips in front of push off (this will make it easier to gain momentum and get mass moving), which implies a more angled torso. Too, we want the shoulders to be in front of the hips

2) More Aggressive Arm Action

In acceleration the back side needs to be long, front side short. The back side is what matters in acceleration. The front side becomes more important during top speed.

Lee Taft hammers this point home time and time again throughout his CSAC course.

To that end, a common mistake made is that people aren’t aggressive enough with their arm action:

https://www.youtube.com/watch?v=HpzkwBgZoVc

You’ll notice my back arm “stays short” and as a result both my arms and legs are choppy.

A beautiful external cue to use here is to tell the athlete to be more aggressive with “THROWING THE HANDS BACK.”

https://www.youtube.com/watch?v=6v193yEgzjs

Looks sexier, right?

And, subsequently, the more aggressive arm action “nudges” a more aggressive forward action of the knee….with minimal additional cueing.

But what if all of that still doesn’t get the desired effect?

The Magical World of External Cueing

A brilliant corrective strategy5 I “stole” from Lee is to give the athlete a target to shoot for. This is external cueing at its finest.

External cueing takes into consideration what the body is doing in space and implies direction, intent, and action.

The corrective in this case would be to place a med ball – or anything: cone, hurdle, Ewok action figure – a few feet away from the athlete’s starting position. The athlete must then explode, “CHASE HIS SHOULDERS,” and get past the object within one step.

https://www.youtube.com/watch?v=51B3WnDCq6w

As you can see, this immediately incorporates a better arm action. Better arm action mirrors a greater leg action, which then produces more horizontal displacement.

Giving the athlete a target or something to shoot/aim for (EXTERNAL CUEING) will “correct” acceleration mechanics without too much fluff.

The addition of the target cues the athlete to push harder into the ground and then physics takes over.

I’m coming for you Tom Cruise

Categoriescoaching

What Most People Want When They Hire a Personal Trainer

I’m not an asshole.

But I had a real asshole moment recently, and I think it can serve as a teachable moment for many coaches and trainers out there who may be reading.

My abject assholiness affected me so much that it prompted me to go stand out on the ledge of a mountain, look out at nature, pontificate on my life, and ask someone to snap a picture of it.

Hahahaha. Just kidding.

That’s not me in the picture above.

That’s just a random picture I was hoping would add a sense of scope and grandeur to this post; some deeper meaning that would make all of you be like “whoa, Tony’s got something important and salient to write about today, I have to keep reading.”

NOTE: I was gonna photoshop an eagle on the shoulder or maybe a massive spaceship out in the horizon, but felt it would have been a bit of overkill.

Anyway, did it work?

You’re still reading so I’ve hooked you somehow…;o)

Fuck This Intro, Tony. How Were You An Asshole? For the Love of God Get to the Point.

I receive emails each week from people asking me random training questions or maybe to inquire about my services.

Here’s an email I opened a few days ago:

“I’m a 37 year old man looking to transform my body. I’ve done CrossFit, Orangetheory, paleo, Atkins, fat burners and had personal trainers throughout the years……….”

There was more to the email, but the rest of isn’t pertinent to what I want to talk about.

I read the first sentence and I have to be honest: I didn’t have enough eyes to roll.

via GIPHY

I immediately became judgmental and couldn’t help but have the theme music from Jaws reverberate in my head.

Not because I wanted to eat him or anything. But because I’m always a bit leery and skeptical when the following scenario plays out:

  • Random person reaches out.
  • They ask for my help (which is always welcome and a massive compliment).
  • But not before detailing (s)he’s done everything – every diet, every workout program, every trainer at the local gym6, every supplement – with little to nothing to show for it.

In this particular instance I couldn’t help but wonder “why has this person been through so many trainers and has tried so many different things, yet is still stymied as to why they’re not getting results?”

What are they hoping I’ll do (or say) differently?

Generally when I see a laundry list of workout programs and diets staring me in the face I tend to question one’s ability to commit and stay consistent with something for longer than a week.

“I’ve been working out for a week and still don’t look like Henry Cavill. Pfffft, whatever. I’m out.”

 

Moreover, and this a comment from one of my followers on Twitter:

“I wonder what these people, deep down, really want. Are they genuinely searching, still hoping that you could provide the approach that will (finally) work, or they just want to add you to the long list of what did not work?”

It’s a legitimate question.

Half of me would like to sit here and say “yeah, I’m the shit. I’m a good coach and feel I can offer a bit more in way of experience and guidance. BICEPS!!!”

The other half of me is a bit more humble.

There are a plethora of other coaches and trainers who are equally as (if not more) qualified, and I doubt I’d say or do anything that drastically different than anyone else this person has worked with prior.

  • Many coaches can break down deadlift technique.
  • Many coaches can discuss simple nutritional strategies.
  • Many coaches are program writing ninjas.
  • Many coaches are equally as obsessed with 80’s cartoons.

It behooves any fitness professional to be competent in any of the above, and I do feel what separates the great ones from the subpar ones are their ability to deliver quality programing and coaching.

Maybe the gentlemen who sent me that email was cursed with a lineage of incompetent and lame trainers?

Maybe he’s the problem and is a serial program hopper and lacks discipline?

As it happens he and I came to the conclusion I wasn’t going to be a good fit anyway due to scheduling conflicts and availability.

But the interaction gave me pause.

I’m sure many of you reading have had a similar experience, a similar inner dialogue, and similar initial (irrational?) snap judgement of a potential client.

Here’s Something to Consider

Most people don’t really care if you’re able to write world class training programs, or if you’ve worked with numerous professional athletes and celebrities, or if you place a premium on continuing education, or that, I don’t know, you can make a killer Creme Brulee.

It’s great if or when they have access to a trainer/coach who can do all of the above and knows their ass from their acetabulum.

But do you want to know, above all else, what people REALLY want when they hire a personal trainer or coach?

Connection.

via GIPHY

No, not that kind of connection you weirdo.

The difference maker for most is the connection that’s cultivated with their coach. Knowing the x’s and o’s of program design and improving scapular upward rotation are grand skills to have. But can you find other ways, other than the nerdy fitness stuff, to tether a more meaningful connection with your clients?

  • Can you have a regular conversation with them?
  • Are you able to talk about things other than fitness? Books? Movies? Who’s gonna win Charity’s heart in the latest season of The Bachelorette?7
  • Do you know the name of their pet(s), or children, or spouse, or favorite He-Man character?
  • Do you take the time to stress simple gestures – greeting them by name when they walk in the door, sending out thank you notes for being awesome clients, sending a text to say “good job” after a killer workout – as a way to demonstrate you appreciate them and their support?
  • Do you have the skills necessary to build autonomy (give them more choice in their programming), competence (avoid making them feel inferior or like a failure when they train), and relatedness (helping them feel as if their part of a community)…all of which help foster increased compliance and motivation with exercise
  • Do you play sick 90’s hip hop beats when they workout?

There are a thousand other examples to consider here.

The point being: Rather than think the worst out of the gate and assume the person standing in front of me or at the end of an email is lazy, the better approach will always be to re-frame things and figure out how I can differentiate myself from the masses.

How can I help them gain traction?

The answer is rarely centered around my ability to write a training program that would be Mel Siff’s wet dream, or my ability to regale them with big words like reciprocal inhibition, gluconeogenesis, or vastus laterialis.

Nay.

Rather, it comes down to building a connection.

Sometimes I need a swift reminder of that.

dragonimages@123rf.comCategoriescoaching Motivational psychology Strength Training

The Fitness Zeitgeist

spotpoint74@123rf.comCategoriescoaching muscle growth Program Design

When to Bench Press With Your Feet on the Floor, and When Not To

I received an email awhile back from someone asking a simple question:

“What are the reasons one would or would not bench press with their legs on the bench as opposed to the floor? Just personal preference? Back issues?”

Tony of a few years back would have been like, “When would someone bench with their feet on the bench? WHEN HELL FREEZES OVER, THAT’S WHEN.”

Then that would have been followed by a guttural scream, dramatic desk clearing, and door slam.

You know, a mature, rational response.

Tony of today has a different viewpoint. Read below to hear allllll about it.

Why Bench Press With Feet On the Floor?

Why do we look both ways before crossing the street, or wash our hands after using the bathroom, or, I don’t know, wear pants to the dinner table?

It’s just the way stuff is done.10

The same can be said about the bench press. We perform it with our feet on the ground because that’s the way it’s supposed to be done.

To be a bit more colloquial, we perform it that way because:

  1. With the feet on the floor we can defer to a bit more leg drive which can help with lifting more weight; if that’s what you’re into.
  2. Moreover, as strength coach and competitive powerlifter Tony Bonvechio notes, “leg drive can help you get a bigger arch via hip extension.”

Kinda like Bo Jackson, Tony B. KNOWS how to bench press. Check out his Bench Like a Beast Program HERE

Now, admittedly, this last point is catered to more of the powerlifters in the room who are solely interested in one thing (well, two, after “where’s the nearest pizza buffet?”)….bench pressing as much weight as possible.

An arch in the lower back = a more biomechical sound position to shorten the distance the barbell must travel.

Both feet on the ground allows one to solidify the arch.

I love this analogy from Strength House coach Greg Robins:

“Think of it like a structural arch. In order to make an arch you need pressure from two sides. Like if you put a piece of paper on the table, and gently push from both ends simultaneously what do you get?

An Arch.”

A Slight Conversational Detour

For those who are about to hyperventilate into a brown paper bag at the mere notion of arching your back during a bench press, relax.

A kitten won’t die if it happens and it’s not inherently more dangerous to do so. Your lumbar spine has a natural lordotic curve to it anyways (an arch), sooooooo there’s that. And no one is sitting here insinuating you have to adopt a Marissa Inda bench set-up in order to bench press (and to do so with a high degree of success).

Much of what dictates how much of an arch to use is predicated on personal preference, goals, and what feels comfortable to each individual lifter.

Do you have to arch as much as the photo above? Nope.

Are you likely arching your back when you bench press, even if not on purpose, because that’s what your body is designed to do? Yep.

Will you please STFU and stop telling people arching is bad? ——> watch THIS.

Okay, Back to Benching With Feet on the Floor

I don’t have much more to say here.

If you’re interested in benching more weight, putting your feet on the ground is a splendid approach.11

Also, it decreases the chances you’ll drop the barbell on your face.

Why Bench Press With Feet On the Bench?

I’m not kidding when I say there used to be a time where I felt benching with the feet on the bench (or in the air) was one of the stupidest things someone could do, on par with texting while driving, thinking you can read a Thomas Pynchon novel in one sitting, or trying to take a selfie with a panther.

Pretty dumb.

However, we all marinate in our own ignorance sometimes.

As with anything in strength & conditioning there’s a time and place for everything.12

A drill I’ve been using in my own programming (and that of my clients) of late is the Larsen Press.

 

To explain the advantages of this stellar movement I’ll lean again on the shoulders of Tony Bonvechio and Greg Robins:

Tony:

“The main benefit of putting the feet up on the bench is teaching lifters to maintain their upper back arch and shoulder blade position. One of the biggest mistakes we see lifters make is collapsing the upper back as they bring the bar down, which can tip the shoulder blades forward and push the bar in front of the elbows. If you take away the legs, it’s much harder to keep the upper back arched, especially as you bring the bar down to the chest. Hook lying position, Larsen press and floor press are all variations of a no-legs press that work well.”

Greg:

“The biggest advantage I see to using feet up is to purposefully make the exercise harder. When the feet go up you have more range of motion and more instability which means more work for the muscles that move the weight – pecs shoulders triceps. I think this is really important for those who rely on big arches, and thrusting weights off their chest with their whole bodies.

There are other benefits as well:

– Create higher relative intensities with less weight on the bar.
– Awareness as Tony B said in how to stay tight.
– Relief on back and hips from being in contorted bench position.”

So There You Have It

So there you have it.

Categoriescoaching rant

5 Traits of a Successful Coach

Ask ten different people their opinion on what traits or characteristics make for a great or “successful” coach – in this case strength coach, personal trainer – and you’re bound to get ten different answers and iterations.

5 Traits of a “Successful” Coach

Some people will use adjectives like strong, looks the part, experienced, knowledgable, professional, motivating, or “destroy the back of my pants scary.”

Others will use less germane markers such as bald, has an epic beard, or sleeps with a copy of SuperTraining underneath his or her’s pillow at night.

All are important (some more so than others) and all can be used to describe many strength coaches – or any kind of coach for that matter.

It should go without saying, but this is not an exhaustive list.

Today, though, I’d like to cover some less obvious characteristics I feel constitutes a great strength coach and/or personal trainer. Some are based off of my own personal experiences, while others fall into the camp of “it’s true because it’s my blog, and because I said so.”

1. Coaches Coach

Seems like an obvious point to start with, right? But it amazes me how many “coaches” out there don’t train anybody.

Like, ever.

Such is the paradox of this technological age we live in. The internet has made everyone into an expert or authority all because 1) they say so and/or 2) because # of followers = the pantheon of expertise.

Listen, having thousands of followers on Twitter or Instagram is impressive. Anytime you have that many people interested in what you have to say, you’re obviously doing something right.

But don’t call yourself a coach or “expert” if you’re not actually coaching people.

And this is where things get little murky and where the weeds get a little higher.

This isn’t to disrespect or devalue those who make a living online. I get it.  We live in the 21st century and if nothing else, the pandemic taught us that we should be ready, willing, and able to pivot to the online space when needed.

I have many friends and colleagues who do really well for themselves coaching people in a distance based fashion:

  • They’re able to help more people this way.
  • They get people results.
  • I can’t bemoan that.

I do it too.

However, I also still spend 15-20 hours per week in my studio coaching athletes and clients in person. That’s still very important to me. It keeps me fresh and in touch with my coaching skills. And I can guarantee many coaches online who are crushing it were FIRST doing so with in-person coaching. If you can’t coach a deadlift in person, the likelihood you’ll be able to do so over a WiFI connection with someone hundreds of miles away is pretty slim.

Moreover, if I’m going to sit here and write blog posts and articles about how to train people, I better be practicing what I preach.

But that’s just me, I can’t speak for everyone.

That’s a degree of integrity I am not willing to give up.

2. Embrace Your Coaching Style

I always gain of sense of entertainment when other coaches come to observe me coaching. I think many are surprised to recognize that I’m fairly tame in my approach.

Sure, I’ll get animated, crank up the music, and pump people up when it’s needed and warranted. But for the most part I’m about as laid back as it gets. What can I say…

…it’s my inner-introvert living it’s best life.

To be clear: No one – coaches, pirates, airplane pilots, Orcs – is 100% introverted or extroverted. We’re all a mix-n-match of the two. What I find unfortunate is that it’s the more introverted side of the spectrum that tends to get society’s consternation.

via GIPHY

Introversion is often seen as aloofness or worse, a weakness. When all it really means is that some people are mentally drained in more social environments and need a little more kitty cuddles “me time” to re-charge.

As such, those who are more introverted are often forced to be something they’re not…much to the detriment of their comfort level, happiness, and ability to not toss their face into a brick wall.

Extroversion – while having its own set of advantages and disadvantages – is seen as a strength and preferred trait in our society.

We introverts have a ton to offer as coaches – we tend to be better listeners and are more patient as an example. I’d encourage anyone who falls into this camp to embrace their introversion, understand that compromises are going to have to be made of course (read my article linked above), and that preferring to hang out with a book on a Friday night is total boss status.

3. Pull Coaching vs. Push Coaching

It’s been pointed on many occasions in recent years – especially by the likes of Nick Winkelman and Brett Bartholomew – the power of using EXTERNAL (as opposed to using internal) cues when coaching – particularly when working with beginner or intermediate level lifters.

To Summarize:

Internal Cues = Specific bodily actions or what it’s doing in space.

External Cues = Intent, distance, or an action.

Exercise                                          Internal Cue                                        External Cue

1. Deadlift                                          “Chest up.”                                          “Show me the logo on your shirt.”

2. Squat                                             “Knees out.”                                        “Spread the floor.”

3. Bench Press                                  “Arch your back.”                               “Meet the bar halfway.”

4. Sprinting                                       “Extend your hip.”                             “Push the ground away.”

External cuing tends to have more “sticking” power and resonates more with most lifters. Nick Tumminello has a nice way of putting it:

“Speak client, not trainer”

Taking things a step further, I really love the idea of “Pull” coaching vs. “Push” coaching – a concept I stole from my good friend and colleague Tony Bonvechio.

Pull Coaching = Helping someone solve their own problems…listening to understand, asking questions, paraphrasing, suggesting options.

Push Coaching = Solving someone’s problems for them…telling, instructing, giving advice.

Both scenarios have efficacy and have their time and place. However, I’d argue we need more of the former compared to the latter. As a coach I want to EDUCATE my athletes and clients to be their own best asset; to figure shit out if I am not there. I don’t want them to have to rely on me for everything.

Like:

  • When to add weight to any given exercise.
  • When to temper their workouts and when to push themselves further.
  • How to make simple exercise substitutions if equipment availability is an issue.
  • To understand why burpees (and kipping pull-ups) are straight up dumb.
  • And, do I really need to remind you to g0 Widow’s Bay on Apple TV? FOR THE LOVE OF GOD WHAT ARE YOU WAITING FOR?!?!

You know, the important stuff.

I think far too many coaches and personal trainers push at the expense of pull. Strive to empower your clients by making them more competent and encourage more autonomy (making their own choices).

4. Insatiable Desire to Get Better

Dan John sits in the front row whenever he attends a workshop or seminar. Mike Boyle still attends numerous events every year and is never afraid to backtrack or admit when he’s wrong. Ali Gilbert is the same. Mark Fisher routinely reads over 100 bools every…single….year. 

Jerk.

All of them have decades of coaching experience, and all are still striving to get better.

Who in the holy f**k are you?

You’ve got it all figured out huh? No need to continue to learn from others, right? It’s YOUR way or the highway? Everyone else is a moron?  Got it.

5. Lets Stop With the “Grinding” and “Hustling”

While it’s a bit more toned down now, I’m so sick of seeing stuff like this.

We see them on social media all the time.

The “Grinders.”

The ones who are soooooo busy and soooooo swamped and have sooooooo much more of a work ethic than everyone else.

Listen, I can appreciate people with work ethic. And I’ll be the first one to champion hard work and the notion that nothing happens without some degree of sacrifice, uncomfortableness, and inconvenience. And yes, long-ass hours.

But please, spare us the inspirational quotes and grandstanding because you happened to get up before 5 AM two days in a row or, I don’t know, haven’t eaten a carb since March.

Grinding is four tours of duty in Iraq and Afghanistan. Grinding is raising a child as a single parent. Grinding is going through intensive chemotherapy and still putting a smile on your face. Grinding is listening to your co-worker brag about their CrossFit workouts and attempting to keep your eyes from rolling out of their sockets every time (s)he waxes poetic about how you’re going to die tomorrow for drinking a Diet Coke.

It has nothing to do with how superior you are because you avoid seed oils or because you train eight clients per day, six days per week.

Speaking of which:

To the “rise and grinders”…I love the work ethic, but there’s only a finite # of hours per week you’re an affective coach.

You’re not the same coach at the end of the day as you are at the start. You’re not the same coach at the start of a week as you are at the end. Touting the early wake-up times and hustle mentality isn’t the long-term flex you think it is.

It’s not a coincidence most trainers/coaches putter out after two years. They inevitably hate life.

I understand bills need to be paid, and I want to reiterate that I also understand there will be a window of time where long hours are going to happen. But be cognizant that there are only a finite number of hours where you’re an affective coach and where you’ll inevitably burn out.

There’s is a healthy balance and I hope you can find it.

denis1203@123rf.comCategoriescoaching personal training Program Design

Training Strategies to Produce Your Own Army of Terminators

I wish I had someone sit me down when I first started in this industry to better explain programming. On one hand I guess it ended up working out, because I wrote a gazillion million kajillion programs over the course of my career and there’s really no better way to gain expertise on a topic than to actually do it.

There’s no other option but to get good at it.

(I’ll save the obvious self-deprecating jab at myself here about not having any girlfriends in high school here)

That said, it really would have saved me a lot of time and second guessing myself if I had a little “cheat sheet of programming wizardry” to help guide me and make my clients into invincible Terminators. Well kiddos…

…today is my gift to you.

What follows is by no means all encompassing nor the panacea of programming. But I think it’s a pretty good starting point for most new trainers and coaches in the industry and I hope it will serve as the bedrock for the bulk of their bulk of programming needs moving forward.

And before I go on, full-credit to Tasha Wolf Whelan who’s talent, expertise, and general badassery served as the inspiration for this compilation. The charts below have been adapted from her.

Linear Periodization

Pretty much  ALL beginners will (and should) start with a Linear Periodization scheme. This not only introduces the concept of progressive overload to them, but does so in a fashion that’s not overwhelming or complicated. And, in all honesty: most general population clients will LIVE here for the duration of their training career. 

3×8-12 will take someone a very long way in their training. Trust me: Phil from accounting doesn’t need contrast sets or Eastern Bloc periodization schemes to peak for his family trip to Toledo this summer.

Obviously the goal is not to keep someone at 3×8-12 the entire time. However, you’d be surprised as to just how long this can go on for. The idea is to start with a load and stay there until 3×12 is achieved on ALL sets. 

Week 1: 100 x 10, 9, 8

via GIPHY

Week 2: 100×12,10,10

via GIPHY

Week 3: 100×12,12,11

via GIPHY

Week 4: 100×12,12,12

Boom shaka-laka. Increase load and get to work.

Rinse, wash, repeat.

The bigger picture of Linear Periodization is that you’ll typically begin with a low(er) set/high(er) rep scheme using light to moderate loads and progress to high(er) set/low(er) rep schemes using moderate to heavy loads.

For the visual learners it may look something like this:

Weeks 1-4: 3×8-12
Weeks 5-8: 4×6-8
Weeks 9-12: 5×4-6

As the weeks progress the volume (total number of sets being done) is staying relatively the same, but the intensity (loads being lifted) is increasing.

Fixed Loading

A logical progression from Linear Periodization is something called Fixed Loading. Once a trainee begins to understand how to load his or her’s body and knows what their upper limits are, Fixed Loading is a great option to help push the envelope into more aggressive training.

The idea is to set a fixed load and to then hit a goal number of reps within a training session.

Something to consider here is that the load being used should “match” the rep scheme. Meaning, a higher total rep count would insinuate someone would be using a lighter load and vice versa. A good example would look like this:

Trap Bar Deadlift

32 reps @ 225 (6-8 reps per set)
.
.
.
12 reps @ 300 (2-3 reps per set)

Undulated Periodization

From there, one option that’s massively popular is UNDULATED PERIODIZATION. In short, the concept behind this method is to focus on a specific rep scheme/agenda per workout (or given microcycle; think week to week), or in other words…easy days, medium days, and hard days (from an intensity standpoint).

This is a popular scheme used by many strength & conditioning coaches working with athletes given athletes will typically have “competing” demands (practice, game days, travel, weight-room, etc) depending on the time of year (in-season vs. off-season). However, this is also a very doable approach for many gen pop clients (intermediate to advanced) as it allows for a bit more training variety and provides a different or unique stimulus per training session.

The two most common ways to implement undulated periodization is via a weekly emphasis or a session to session emphasis. Meaning, if you take the weekly approach each session within a week will mirror one another in terms of the end goal.

Week 1: Heavy (all exercises – or at least the main exercises – are completed in the 3-5 rep range)
Week 2: Medium (all exercises completed in the 8-12 rep range)
Week 3: Light (all exercises completed in the 15+ rep range)

The second option is where each session hits every stimulus. The easiest example would be to take the “big 3”  (squat, bench press, deadlift) and break if down that way:

Day 1: Squat variation (heavy), bench press accessory (medium), deadlift accessory (light)
Day 2: Bench Press variation (heavy), deadlift accessory (medium), squat accessory (light)
Day 3: Deadlift variation (heavy), squat accessory (medium), bench press accessory (light)

Stage Loading

Next up Stage Loading. This is a unique way of training I adopted during my days coaching at Cressey Sports Performance. In a nutshell your client or athlete will ramp up to a challenging (heavy) few sets of 3-6 reps and then perform a few back off sets at a lighter load within a high(er) rep scheme. When you think about it: It’s PAP (post activation potentiation) training 101. Lift heavy shit to “potentiate” more motor unit firing and recruitment, then when you back off, those subsequent loads will end up feeling lighter and less like you’re going to shit a spleen…

…comparatively speaking.

Here’s a quick example of what this would look like:

Front Squats

  • Ramp up to a challenging “stage” of 3×3 (these sets should be close to an RPE 9/10)
  • Don’t die.
  • Back off with another “stage” of 1-2 sets of 10 (added volume)

From there you can periodize things to look like this:

Week 1: 3×3, 1×10
Week 2: 3×3, 1×8 (<— a little heavier)
Week 3: 3×3, 1×5 (<— heavier)
Week 4: 3×3, 2×5

You can also invert the back off sets to begin with 2×5 and end with high(er) rep sets as the week progresses. There are endless permutations here and no ONE right way.

Rest/Pause and Cluster Sets

Speaking candidly, I don’t use any of the following modalities until someone has had a consistent 1-2 years of training under their belt. But I have to say…these are all really fun and I have used both these modalities with beginners in the past to help with work capacity and introduce them to heavier loads in a safe manner.

Important Caveat: Rest/Pause and Cluster Training are often lumped together and I understand why; they are very similar to one another. Kind of like how people confuse or think that Saruman and Sauron from Lord of the Rings are the same person.

WHY WON’T YOU LISTEN TO ME AND GET IT OUT OF YOUR THICK SKULL THAT THEY’RE NOT THAT SAME??!?! THEY’RE JUST NOT! (slams door) 

Rest/Pause = extended sets to (technical) failure.

Clusters = pre-planned load and rest periods.

I like to use rest/pause training as an accessory to the main lift of the day as a way to add extra volume in. After the main event (say, bench press) they’ll then do some Rest/Pause training as follows:

  • Set 1: 70% of 1RM for AMAP (as many reps as possible), rest 20-30s, AMAP again, rest 20-30s, one more set to AMAP
  • Rest 2-5 minutes
  • Set 2: 65% of 1RM repeating the same protocol

This is also a great option for clients or athletes who are competitive because the objective then is to try to beat their total # of reps week to week.

Clusters are best used with the main lift of the day. The main benefit is that it allows trainees to work with heavier loads compared to the same weight being done as straight sets (and with better technique because fatigue is managed).

Using the deadlift as an example: Goal is three cluster sets of 2 reps @ 85% of 1RM

  • Cluster #1: 2 reps, rest 15-20s, 2 reps, rest 15-20s, 2 reps
  • rest 2-4 minutes
  • Cluster #2: 2 reps, rest 15-20s, 2 reps, rest 15-20s, 2 reps
  • rest 2-4 minutes
  • Cluster #3: 2 reps, rest 15-20s, 2 reps, rest 15-20s, 2 reps

When I am feeling extra spicy, I’ll even have clients do GIANT CLUSTER SETS where I set a fixed time (5-10 minutes) and they perform 1-2 reps at a given percentage (75-85%) every 30s. By minute four this is common…

via GIPHY

Wave Loading

Last but not least is Wave Loading, which is another example of postactivation potentiation. The 1st wave more or less “potentiates” the nervous system into thinking the load(s) used for subsequent waves is lighter than normal compared to the same load performed as straight sets.

To quote the great Austin Powers, “Annnnnd, I’m spent.”

I hope that helps generate some programming juices for you and your clients.