Categoriespersonal training Program Design

Tony is Critical of CrossFit, But Should He Be?

Relax. My ego hasn’t ballooned to the point where I now refer to myself (and my posts) in the third person. Although I do kinda like the sound of it:

  • Tony is critical of washing the dishes and putting them away, but should he be?
  • Tony thinks Audi should sponsor this website, preferably by giving him a car.
  • Tony’s birthday is today, and he’s going to deadlift and eat bacon. He feels November 30th should permanently be referred to as National Deadlift and Bacon Day.1

As it happens today’s post is a guest post by personal trainer, Travis Pollen, who used me as his subject matter (hence the title).

Brilliant if you ask me.

Travis has written for this site before, on innovative ways to include bands in your training, and he’s back today with a look into CrossFit and how it’s helped influence the way we program.

FYI: Travis recently released a new e-book, 50 Fit Tips (available for free HERE), in which he advocates for a unique blend of powerlifting, bodybuilding, kettlebells, and CrossFit to help readers look, feel, and move better.

Tony is Critical of CrossFit, But Should He Be?

The short answer to the question posed in the title of this post is yes. Of course Tony should be critical of CrossFit. Exercises like rebounding box jumps, GHD sit-ups, and overhead kettlebell swings have no place in most people’s training, and Tony deserves a good baseball-slap-on-the-rear for his uncompromising viewpoint.

This is the greatest photoshop picture ever. Gentilcore printed onto an MLB jersey?! 13 year old Tony would have a raging boner right now if he saw this.

But a simple yes doesn’t make for a very compelling blog post, does it? Let’s dig a little deeper.

Oftentimes, fitness professionals adopt a polarizing stance on a topic in an attempt to keep their pupils safe. In general, this is a good thing. Sometimes, they’ll even flip-flop sides later on when new evidence is presented. After all, changing one’s mind is a sign of maturity, right?

Note from TG: Maturity is my middle name. Which is why I wrote THIS article a while back defending CrossFit.

Practices like long distance running, yoga, and, most recently CrossFit have all, at some point, been the subject of fitness floggings. The truth, however, is that there are pros and cons to every flavor of fitness (except the Tracy Anderson method), and program design doesn’t have to be an all-or-nothing proposition in terms of their inclusion or exclusion.

None of this.

What I mean is that we don’t have to choose just powerlifting, bodybuilding, CrossFit, strongman, kettlebells, or yogalates (unless we want to). Instead, we can analyze each modality, incorporate the elements we like, and ditch the ones we don’t.

Being critical is beneficial; being absolutist is not.

For instance, although both Tony and I love powerlifting, it doesn’t mean we totally reject things like bodybuilding and kettlebell training, for elements from these domains can help our clients and athletes excel. We would be negligent if we didn’t throw in some curls and KB swings every now and again.

Even better, here’s trainer and Men’s Health fitness expert, BJ Gaddour, doing both curls and kettlebells at the same time!

One of the aspects of CrossFit that I’ve chosen to adopt is its varied set and rep schemes, and I encourage others to do the same.

To appeal to authority2, Tony has already embraced at least one of them, even though he might not know it yet.

Read on to find out more.

It’s important to point out that CrossFit didn’t invent the set and rep schemes I’m about to discuss. However, it has popularized them over the last decade, so it does deserve some credit.

Here are a few of my favorite protocols, their benefits, and examples of how I implement each.

1) Every Minute on the Minute (EMOM)

Description: Set a clock for a specified period of time, and perform a set number of reps at the beginning of each minute. Rest, breath, or do some mobility work for the rest of the minute.

Primary Benefit: Strength and power. This framework is a good alternative to simply timing rest periods since the lifter is penalized (by a reduced amount of rest) for dilly-dallying during the actual set.

Example: 3 dynamic effort deadlifts at the top of each minute with a 10RM load for 10 minutes, resting for the rest of the minute.

2) 21-15-9

Description: Perform 3 sets of two exercises with a descending rep scheme, alternating between exercises. Minimize inter-rep and inter-set rest in order to complete the work in the shortest amount of time possible.

Primary Benefit: Hypertrophy/pump, density (work divided by time).

Example: A couplet of curls and skull crushers with a 15RM load (i.e. 21 curls, 21 skull crushers, 15 curls, 15 skull crushers, 9 curls, 9 skull crushers).

3) As Many Rounds/reps As Possible (AMRAP)

Description: Set a clock for a specified period of time, and perform as many rounds or reps as possible of the given exercise(s). Rest as little as possible.

Primary Benefit: Density, analogous to sports in which work is done for a set period of time, as opposed to a specified number of sets and reps.

Example: As many rounds as possible in 10 minutes of 5 reps each of bench press, pull-ups, and squats using 12RM loads.

4) Chipper

Description: Lay out the desired implements in an obstacle course fashion (because who doesn’t love an obstacle course?). Move across the physical space performing the exercises for a specified distance or number of reps, aiming to complete the course as fast as possible.

Primary Benefit: Conditioning and work capacity, plus the feeling of completing a badass obstacle course.

Example: 10-yard tire flip, 50-yard farmer’s carry, 10-yard seated sled pull, 50-yard overhead walking lunge — all while listening to John Mayer.

 

Proceed With Caution

With all these schemes, the most important thing to remember is never to sacrifice form for reps. Watch the best CrossFitters on TV, and you’ll see that the ones who consistently win do so with beautiful technique ­– even under distress.

Of course, the problem of lousy form isn’t unique to these protocols or to CrossFit. (Just visit any globo gym, and you’ll quickly realize it’s an epidemic.) It’s just a little harder to control when the clock is running, as with CrossFit-style training.

Although I am endorsing some of CrossFit’s set and rep schemes, I’m not saying that your next workout should consist of a 30-minute AMRAP of kipping pull-ups and high-rep Olympic lifts (scoliosis for AMRAP, as Tony might say).

Again, be critical. Although I don’t have a problem with those practices for competitive CrossFitters, you must apply the protocols judiciously based on your own level of fitness.

Do this properly, and you’ll reap far greater benefits than if you were to completely ignore them simply because they came to you via CrossFit.

About the Author

Travis Pollen is an NPTI certified personal trainer and American record-holding Paralympic swimmer. He recently completed his master’s degree in Biomechanics and Movement Science at the University of Delaware. He maintains his own blog and is always posting fitness tips and videos of his “feats of strength” on Facebook, Instagram, and Twitter.

Categoriespersonal training

Why Training In a Group Gives You Leverage

Today’s guest post comes with impeccable timing.

Since I left Cressey Sports Performance a few weeks ago and started arm wrestling tanks working with people out of a small studio space in Boston (Run Strong Studio), I’ve switched gears a bit professionally reverting back to my roots focusing on semi-private training.

CSP has used the semi-private model from its inception back in 2007, and I’m very familiar with it, but it’s been a while since I’ve attempted to utilize it in a solo fashion.

There are several large commercial gyms in the area where I live (and now work) and none – to my knowledge – offer semi-private training to a high degree. Well, a few offer some low brow “conditioning classes” which, lets be honest, is code speak for “lets see how many burpees we can do in 30 minutes before your spine tells you to go fuck yourself.”

1-2 gyms offer semi-private strength training – one trainer, several clients, glitter paint, shit gets crazy – but because people in this area have been conditioned to think one-on-one training is the only way to do things (and that it’s safer3), it’s a novelty that hasn’t gained much traction.

Which is unfortunate because – while a bit biased – I feel it’s one of the best ways to introduce people into fitness, serving as a metaphorical festoon to improved health and overall sense of badassery.

Why?

1. Affordability – not many people can routinely afford paying a personal trainer for one-on-one services. Of course this is contingent on where someone lives. What you pay a trainer in NYC (a metric shit load) is much less to what you pay a trainer in Des Moines, Iowa (less than a metric shit load). I forget where I saw the statistic, but something only like 6-8% of the population can afford paying for personal training. With semi-private training – where rates are often reduced as high as 25% (some more, some less) – that statistic increases by a large margin.

2. Accountability – this comes into play with one-on-one training too. It’s amazing what the threat of losing out on $70-$100 by not showing up will do to someone’s motivation to get their butt to the gym. Moreover, I’ve found that people who gravitate towards semi-private training hold themselves more accountable to their peers whom they train alongside with.

3. Culture – something amazing happens once someone is finally around other like-minded individuals who want to train hard (yet intelligently). It’s as if a switch is flipped and their inner-Wolverine (or Xena) comes out.

Moreover, speaking as a coach, I find the semi-private (group) format has it’s advantages. For starters it allows me to be more efficient and provides better leverage to monetize my time.

It’s simple math4.

Second, and I’d argue most important, it keeps me fresh.

I find I’m more energized and alert as a coach when I’m managing several clients at once compared to working with someone one-on-one. While they’re few and far between, I’ve had some clients in the past where I’d rather wash my face with broken glass than listen to another minute of them whining about doing another set of Goblet squats or how their life sucks because their Lexus is in the garage again.

With the semi-private format I can just feign a little compassion then just turn up the music and coach someone else up. No two days, let alone hours are the same and I love it.

Annnnnnd, I’m getting a bit long winded. Stevan Freeborn – who wrote THIS excellent article on diet vs. habit based nutrition tactics on the site not too long ago – returns with this gem below discussing more advantages the semi-private or group training protocol.

Enjoy!

Why Training In a Group Gives You Leverage

Change is sucks!”

 -Anyone who has ever given up ice cream

Anyone who has tried to change a behavior can probably agree with the quote above. Trying to change a long standing habit that has become part of your daily routine takes a lot of discipline, concentration, and preparation.

As a trainer I see my job not about counting reps and screaming a lot (okay sometimes it is about screaming, but just a little bit), but rather my job is to help my clients in any way shape or form so that their transition to a healthier way of life is as manageable and sustainable as possible.

Sometimes this means I spend a little extra time after class talking about meal planning and food preparation. Sometimes it means I make a short video of me performing a bodyweight circuit that they can do at home. Either way the purpose is to take a bit of the work off of them.

Like this “quickie” by Neghar Fonooni from Lift Weights Faster.

https://www.youtube.com/watch?v=DfG8nXTBHU4

 

Over the last couple years I have come to believe that a group of people working towards similar goals can use each other in a similar capacity. The nature of the group allows each group member to share their difficulties and challenges with the group.

This is why I think people will always have more success working in a small group atmosphere when it comes to training and trying to eat better.

I believe this is largely due to three main effects that small groups have.

I want to talk about each one a bit today in hopes of persuading you to find a gym that will allow you to create a small group of training partners.

1. Power of “Peer Pressure”

The term “peer pressure” is something we have all heard before typically in the context of a don’t-do-drugs lecture from our parents or in a public service announcement involving the shaving of a young boy’s head to demonstrate how others can push you into doing drugs.

Both scenarios provide a context where the idea of “peer pressure” is one where there’s a negative connotation; as something that should be avoided or fought at any cost.

But I think this is a flawed understanding of “peer pressure.”

I prefer to term this phenomenon social reinforcement because I think it better identifies the actually process a bit more accurately.

Simply put social reinforcement is the positive or negative regard you receive from others by performing or not performing a particular behavior or taking on a specific set of beliefs and values.

In the context discussed earlier regarding drugs this would be the sudden coolness and likability you gain in the eyes of those who do drugs when you yourself start doing drugs.

But you see social reinforcement or “peer pressure” is nothing more than that…it is reinforcement either positive or negative in relation to a behavior or cognitive process.

This means that it is not “peer pressure” or the social reinforcement that is a bad thing…it is the behavior that it is reinforcing that is negative in the context of doing drugs.

Which logically means that if we can use social reinforcement to get people to engage in rather destructive and negative behaviors we can use this same powerful force to engage people in healthy and productive behaviors.

This is one of the benefits of training in a small group of people whom you know and trust.

If this small group is all about exercise chances are you will feel the need to exercise as well in order to receive that positive regard that we humans crave so much.

Social reinforcement gives you leverage over yourself.

It means that instead of going to the gym or being trained by yourself – which is typically the same environment you find yourself quitting time and time again – you will be in a group of people who believe exercise is important and necessary, and thus more than likely you will feel the need to take on this point of view as well.

This allows the change from being sedentary to being active much easier and sustainable.

2. The Gift of Social Support

Having a small group who you train with means that this small group cannot only play the role of training partners, but also the role of support group.

These people in your group are going through or have been through the same challenges and hardships you are facing or will face.

This means they make the perfect people to share your journey with.

 They can provide you reassurance in times of doubt, motivation when feelings of despair creep up, and advice when trying to solve a problem.

This is an extremely important part of making change long lasting.

Some people get this support system from their family and friends which is great, but I have seen many clients who constantly struggle through their change process because everyone else in their life does not see their healthy lifestyle change as a priority and because of social reinforcement (which we talked about earlier) this means my client often compromise their own priorities for others around them.

But by training in a small group you ensure that this role is fulfilled and that you are going to be more likely to be successful. Plus if you get social support from both people in the gym and outside of it I will bet changing your habits feels that much easier.

People need other people.

It is that simple.

Training in a small group gives you those people who you can lean on and who can lean on you.

Having a group that both plays the role of training partners and support group gives you leverage over your elephant which would much rather drag your rider to the local ice cream pallor.

3. Being Part of an “In-Group”

If you have ever taken a class in psychology or sociology then the term “in-group” is probably familiar to you.

But for those of you wondering: an in-group refers to a group that an individual psychologically identifies with.

The idea was popularized by Henri Tajfel while developing his Theory of Social Identity.

The idea here is that by having a group of people who share the same interest and priorities as you do, allows you to find a sense of identity in training and eating well.

It in essence becomes a part of you. You join and help create a culture specific to your group that will help hold you to your change process without even thinking about it.

You will find eating well and exercising regularly less demanding and chore-like. Rather you will begin seeing it as part of your daily routine and life.

I am not trying to promote the formation of a cult or anything here (; D), but I am encouraging you to get involved with a gym that has a culture to which you can assimilate with because it will make being consistent with training and eating well so much easier.

An added benefit you’ll also find is that your training will take off when you find a great group of people to train with because their habits will rub off on you.

If they use perfect technique, lots of intensity, and smile a lot while working out then you will soon be doing the same both because you identify yourself as part of the group and also because you want the positive regard of the people around you.

The Final Say

As you can see small group training offers a great number of benefits, but most importantly it gives you better leverage over any change your are trying to make. It allows you to save energy for other things in life than trying to force yourself to get to the gym or not purchase that carton of cookies you get every week at the grocery store.

Plus there is nothing more exciting and enjoyable than sharing in the victory of others and having people excited for you when you yourself succeed!

I hope this persuades you to seek out a group of people to train alongside!

About the Author

Stevan Freeborn B.Sc. ACSM-CPT is a trainer from Joplin, MO. He trains clients both in person and online. When he isn’t, he enjoys picking up heavy things, crushing trail mix, and being a coffee snob. He would love it if you would connect with him onInstagram, Facebook, or Twitter and spend a few minutes getting inside his head at Freeborn Training Systems.

CategoriesExercise Technique Female Training personal training Program Design Strength Training

How To Improve Chin-Ups and Pull-Ups From the Ground

Excuse my language: but fuck what the scale says.

I hate that the scale is often deemed the end-all, be-all measure of progress; the litmus test innumerable people gravitate towards to gauge their success when it comes to their health and well-being (or worse, self worth).

I’ve written on this topic before – Should You Use Scale Weight As a Measure of Success? – so I won’t go too off tangent here. Besides, if I do I’ll get all worked up, emotional, and inevitably end up having to resist the urge to Sparta kick a random wall in my apartment.

But in case you’re too cool for school to read the article it can be summed up as follows:

  1. See that scale in your bathroom?
  2. Toss it out the window.
  3. But be sure no one is standing underneath it.
  4. Because, you know, you run the risk of someone wanting to fight you. Or, you’ll kill them. Which would suck.
  5. Just read the article will ya?

Why Performance Based Goals Matter

Whenever I start working with a client (male or female) I almost always “nudge” them towards a performance based goal, rather than something arbitrary like:

“I want to lose 10 lbs.”

Or

“I’d like to look like Hugh Jackman when he’s Wolverine.”

Or

“I want to lose fat here (<— points to body part).”

Or

“I want to mud wrestle Rhonda Rousey.”

Save for the last one, which is creepy as hell5, none of these “goals” speak to anything concrete or quantifiable.

It amazes me how often the magic number is “10 lbs” whenever someone refers to losing weight, as if that number really means anything. Likewise, will looking like Hugh Jackman as Wolverine make you a better human being?

Yep, probably

This isn’t to belittle these goals or begrudge the people who make them. Honestly, if either of them are what helps keep people motivated to train and to stay consistent with their training I’m all for it.

I just feel these types of goals pale in comparison to setting concrete, measurable, performance-based goals. Goals like deadlifting 1x, 1x5x, or 2x bodyweight, or bench pressing bodyweight for reps, or being able to bang out a clean, full ROM, bodyweight chin-up/pull-up.

THESE are the markers of true progress IMO.

Here’s a video of Lisa hitting 5-reps during one of the 17,9426 snow storms we had last winter in Boston.

I feel it’s these types of goals which give people more intent and purpose in their training. Moreover, from my own experience as a coach, it’s these types of goals which (almost always) result in people attaining their aesthetic goals as well.

And, as an added benefit: more often than not, the whole notion that “scale weight” means anything is tossed to the curb (especially as it relates to the toxic mindset and environment that many women impose on themselves).

I dig that.

The sooner I can get them to say “sayonara” to the scale, the better.

So, Speaking of Chin-Ups/Pull-Ups

I work with a lot of women as a coach, and it’s not uncommon for many to express how they’d love to eventually be able to perform a chin-up/pull-up.

Unfortunately, for some, the negative self-talk takes over.

Whether because they’ve been programmed to think otherwise from magazines which tell them that lifting 3-5 lb dumbbells is what they’re supposed to be doing, or from ill-informed and ill-intentioned trainers in the past who bought into the bullshit and “vomited” said bullshit in their direction …many are left thinking themselves:

“I’ll never be able to do that!”

With that mindset: you’re 100% correct.

However, with the right information, support, and plan…it is possible.

[The video below highlights a 6-Week Chin-Up Challenge I wrote for Women’s Health back in 2013, where a number of the participants succeeded].

I’ve had a slight change in strategy of late, though. My initial “step” to training the chin-up/pull-up with the bulk of my female clients7 starts from the floor and not from the chin-up/pull-up bar.

Say Whaaaaaaaaaaaaaaaat?

Much of the credit goes to Artemis Scantalides. It’s been the information I’ve gleaned from her that’s been the main influence on my revamped approach.

The biggest “take home” point is allowing people to understand and respect the importance of getting and maintaining full-body tension, and then taking that tension and applying it to the bar.

Many are unable to grasp this concept and frankly, until they do, aren’t ready to hang from a bar.

This can be done in several ways, and it doesn’t require anything elaborate or fancy.

1. Push-Ups

Yep, plain ol’ vanilla-flavored push-ups.

Improve someone’s ability to perform a push-up, and inevitably you’ll see improvements in the sexier lifts like deadlifts, squats, and chin-ups/pull-ups.

Why?

Better lumbo-pelvic-hip control and a better understanding of core tension (specifically: Anterior core control).

The sooner one learns to “own” the push-up, the sooner he or she will own the weight room. And I don’t mean “girl push-ups” either. You know, the ones that girls are supposed to perform with their knees on the ground.

I think those a stupid and set a dangerous precedent.

Girls can (and will) do push-ups. We just may need to augment them to better set them up for success.

Elevated Push-Up

 

Band Assisted Push-Up

 

One variation a really like that better emulates carry-over to the chin-up/pull-up is:

Push-Up Walkout to Plank

https://www.youtube.com/watch?v=_2DzjiJsllc

 

2. Rollout Variations

Along the same lines as the push-up, I also find a ton of validity in rollout variations. Many of the same benefits apply: cuing of bodily tension (brace abs, squeeze glutes), better anterior core activation, and improved lumbo-pelvic-hip control.

What’s more: the rollout – from the extended position back to an upright position – very much “copies” the pulling motion akin to the chin-up/pull-up.

 

Both exercises are crucial in introducing tension and bodily awareness and help to build context in a more “user friendly” manner. It’s not uncommon for me to program one or the other – choosing from a wide array of variations – every training session for some trainees.

Another teaching tool I’ve been using a lot of late (thanks to Artemis and other coaches like Karen Smith) is something called the Hollow Position.

The Hollow Position (w/ Stick)

 

This move has been a game changer for me as a coach, and something I’ve been incorporating into many of the programs of my new clients in Boston, like Alex in the video above.

The Key Points to Remember

  1. They must press both the ankles and hands together. This will create TENSION.
  2. The legs and upper torso must move simultaneously (the spine needs to stay in a anatomically neutral position).
  3. The objective, to start, is to build-up time under tension. For many, 5 seconds will be challenging. It may be best to perform 3-5 repetitions of 5s holds (with 5-10s rest in between), and build up from there. With Alex I’m working up to one, strict 30s hold. She loves it/hates my guts.
  4. Adding the stick helps to build context even more, which will translate nicely once someone “graduates” to the bar.
  5. Once they do progress to hanging from a bar, the hollow position is still paramount. From there we can train both the bottom and top of the chin-up/pull-up with hanging leg raise variations and flexed-arm hang variations (ensuring maintenance of hollow position and “sucking” the shoulder blades into the sockets).

And Most Important Of All….

Once I clicked “publish” on this article: there are 30 Days, 8 Hours, and 43 Minutes until Star Wars Episode VII premiers.

Not that I’m keeping track or anything…..

Categoriespersonal training

Become a Superhero Trainer

SURPRISE. Bonus weekend edition post today from San Antonio based personal trainer, Jonathan Acosta. Jonathan has written a handful of posts on this site, most notably his popular Carbohydrate Rotation Revamped article.

Today he discusses what “superpower” is most beneficial for every trainer to be successful.8

Enjoy!

Like any other guy I’m a bit of a comic buff. I don’t know if its just the whole concept of superheroes or my addiction to trying to be superhuman. But since I was a kid Ive always been fascinated by superheres

I would put a plastic grocery bag on my back like a backpack and jump off the roof in attempts to fly or at least float down.

I learned about physics and gravity that day, so I had to look for another method. Towels tied to your neck to make a cape didn’t cut it either.

Bear with me, I’m getting close to my point.

Out of all the superheroes Deadpool is my favorite. Followed by Superman.

I know I’m gonna get a lot of heat with this but I’m not much of a Batman fan. Mostly because one of my BFF’s secretly thinks hes Batman. Batdad is pretty cool though.

 

Superman is one of my favorites not because of his superhuman capabilities but because of what he represents. which is his true super power. The invincibility and flying is cool, but it’s not his best super power.

The cool thing about this super power is that as a trainer, we have that super power too…………….

Ok let me rephrase that.

Great trainers have this super power.

If you saw the movie Superman with a jacked Henry Canvil, you’d see what the S on his chest really means. In krypton it means hope. That’s Superman’s greatest super power.

His ability to give people hope.

As a GREAT trainer, this too is your greatest super power. The ability to give people hope. The ability to give them hope and provide them with a solution. You see, what seperates a good trainer and a great trainer is just that.

Hope.

That’s cool that you can name every piece of the human anatomy. That’s cool that you know the best and most effective strength training or fat loss methods. But none of that will do you “Justice” (see what I did there?) like the ability to give your client hope.

If you’ve ever really sat down with a client and heard them out completely (which you should), you’d hear their pain and their struggle with whatever problem they bring forward to you.

It might be health reasons or performance. I know pain is subjective, but pain is still pain. And nothing alleviates pain like hope and action. Hope knowing that you are being provided with a proven path and are being guided by a “superhero”.

Followed by a plan of action to get to that superhuman version of you.

If men are from mars and women are from venus, then great trainers are from Krypton and CrossFit trainers are from Uranus.

I JOKE! I JOKE!

There are some great CrossFit coaches out there. I just like busting your chops 😉

If this article teaches you anything it’d be to hone your super power.

Trust me, you’ll see some amazing things happen when a client is ignited with hope and with your guidance they will become their own version of superhuman.

“Ignite the Fire”, so to speak.

 

So now that you know that you’re from Krypton and possess a superpower that can benefit all mankind…………

……………….What will you do with it?

About the Author

Jonathan Acosta is the founder of Underground Performance Center and head trainer at Get Sexy San Antonio and is a certified personal trainer though both ISSA and the NCEP, as well as Precision Nutrition Level I certified.

He likes lifting heavy things, reading books with big words in them, his steaks rare, funny stuff, writing stuff, hanging out with friends, and laughing.

Categoriescoaching personal training

Where Fitness Professionals Go Wrong When Training Women

Anyone’s who read TonyGentilcore.com for any length of time knows I’m passionate about a number of things:

1. Deadlifts

2. Beef Jerky (or any dead animal flesh really. Except eel. Or octopus. Or snail. Basically it needs to have legs if I’m going to eat it).

3. Star Wars9

4. My Cat

5. Helping to reverse the toxic trend predicated by the mainstream media that women shouldn’t (or worse, can’t) strength train and/or lift appreciable weight.

I’ve tried my best to do my due diligence to fight the good fight and to take on the role as an ambassador who advocates for women to lift heavy things, and to shed light on the absurdity that they should refrain from it.

Posts like THIS (where I pwn Vogue Magazine), THIS (where I speak to the main stream media’s message towards women), THIS (where I highlight a few of my favorite “go to” women’s sources), and THIS (which is hands down the most popular post ever in this history of this site) help to elucidate my thoughts on the topic.

Of course, I’d be remiss not to mention the overall “tone” conveyed by the media in recent years has relented and has gotten a bit less vomit in my mouthish – in no small part to the popularity of CrossFit and sites like Girls Gone Strong.

To speak to that point, recently I let it be known that I left Cressey Sports Performance to pursue other opportunities and that I’m now training people at a small studio space in Boston.

NOTE: I will be updating my services page soon, but if you’re interested in getting more information – where the studio is located, the basic format, what the cost is, as well as the secret handshake involved to get in – shoot me an email (via the contact page).

As such, I’ve had numerous people reach out to discuss working with me, some of which have been those from out of town with future travel plans to Boston.

Today I wanted to share an interaction I’ve had with a woman who lives near the NYC area.

From her first email:

“I’m in desperate need of a trainer. Since July I have tried two different local trainers (Nyack, NY) and I am really not happy – lots of light weights, no emphasis on compound movements (and when I insist we squat, deadlift or bench they never even discuss form/technique with me and just let me do whatever I want).

They tell me things like a body part – even glutes – can only be trained once a week, I should be eating only tilapia, broccoli, and six almonds, and I want to just run screaming out of the gym.”

I wrote back saying how sorry I was she had been having such bad experiences working other trainers and that I hoped I could try to break the trend.

After a few more emails back and forth she sent this gem:

“I still have several sessions with my current trainer which is driving me nuts because he says things like “people – and especially women – can’t build muscle after the age of 40” and I’m 50, building muscle, and really don’t like to hear I can’t do something especially when he has no evidence to back this up.”

I wrote back:

“What’s up with this guy? He’s pretty outdated in his train of thought. Is he living in 1919? Does he expect you to make him a sandwich? No, wait, he still thinks women can’t vote, right?”

Alas, sadly, this is the type of information (and message) that’s being relayed to women from fitness professionals – not all of them – who should know better.

The exchange got me thinking on where many (again, not all) fitness and health professionals go wrong when it comes to women and fitness.

1. Catering the Toxicity In the First Place

You see the messages all the time on magazine covers when you walk through a checkout line at a grocery store, and can’t help but feel saturated by WTF’ness of it all:

“Lose 1o lbs Fast. Without Dieting!”

“Get a Lean and Sexy Figure With These 4 Moves.”

“How To Get Toned for Summer.”

“The New Low-Carb, Guilt Free Diet Food: Sawdust!”

I understand marketing and know full-well that words like “strength, squats, muscle,” and “it’s going to take more than a month of dedicated, consistent, hard work to get the results you want” won’t sell women’s fitness magazines.

But come on: as a fitness professional you should know better than to pander to the BS.

And it’s not only fitness professionals – personal trainers and strength coaches – who are to blame. I’ve heard stories of FEMALE high-school athletic directors and coaches dismissing strength training for their FEMALE athletes because, to quote one of them:

“There isn’t any female-friendly equipment for them to use anyways.”

What the what??????

Mind you this was in reference to a very well equipped high-school weight room that had 6-8 full power racks and platforms.

The “female friendly” equipment she was referring to were treadmills, ellipticals, and pink colored frisbees for all I know.

That’s a hell of a crappy message to be conveying to an entire demographic of impressionable teenagers. The guys can use the squat racks; you ladies should be over there on the cardio equipment.

Chop, chop…off you go!

I for one like to educate my young female athletes and adult woman clients on why strength training is a good thing, and how it can empower them to accomplish many things outside of sports.

Although, admittedly, I prefer to get every woman I train to “buy” into more performance based goals rather than focusing on losing 10 lbs or trying to emulate an unrealistic, photoshopped societal expectation on the cover of a magazine.

It’s amazing how much of a confidence boost and overall sense of accomplishment that arises when a woman I work with finally hits a bodyweight deadlift (for reps), destroys her previous best on push-ups, or can do something as baller as this:

 

Rather than continuing to pick the scab and telling a female athlete or client what they can’t or shouldn’t be doing based off archaic, out-dated, and overall damaging information regurgitated by a complacent media, why not instead help them to explore the amazing opportunities, autonomy, and empowerment strength training provides?

I dare you.

2. Thinking Women Need To Train Differently In the First Place

Men have boy down there parts.

Women have girl down there parts.

It’s a big difference, but it doesn’t mean that because you have one instead of the other you need to train differently.

Actually, scratch that.

I don’t mean that entirely.

Need and should are two different things.

I don’t feel women need to train differently than men. I mean, the human body is the human body. The female body reacts to progressive overload in much the same way the male body does.  And, quite frankly, as a fitness professional, I don’t want to set the expectation that women should train “x” way while men should train in stark contrast to that.

I very much treat the women I train like the guys, and I think most – whether they realize I do this or not – appreciate it.

However, I do feel women should train differently.

What the what???

To put it another way: women should train differently compared to men, at times.

As an example, hormones do play a major role here. When a woman his having her period I can’t hold her to the same (performance) standard compared to other times outside that window. She’s going to feel like garbage (<– for lack of a better term) during this time, and I’ll almost always reduce her training volume to coincide.

Moreover, a lot of research (and anecdotal experience) backs up the notion that women don’t get sore as easily, are less quick to fatigue, can handle more training volume compared to men (maybe due to less overall muscle mass?), and that they can train closer to their 1RM more periodically comparatively speaking as well.

As we like to say in Boston, “how you like dem apples?“10

NOTE: for more information and insight you can check out THIS webinar I recorded last year on the topic.

3. Trying To “Win”

“But I don’t want to get big-and-bulky.”

Whenever I heard a woman say this to me in the past whenever I broached the words squat or deadlift I used to always try to “win” the argument.

Well, first I’d roll my eyes and then jump into a live volcano. And then I’d try to win the argument by countering with something like this:

 

Mind you, I still LOVE the above commentary, but I have since rescinded this approach to a large degree.

Why?

In large part because it doesn’t work and does nothing to build a meaningful, initial rapport with a prospective (female) client.

Don’t get me wrong: I still play devil’s advocate at times and relay to some that, contrary to popular belief, you won’t grow an Adam’s Apple overnight because you happen to lift something heavier than 50 lbs.

Likewise, I let it be known that saying you’re going to get big and bulky from strength training is like me saying I’m going to win the gold medal in the Olympics because I went out and did some sprints yesterday.

But I digress.

Instead of going on and on about women’s limited testosterone levels and how they’ll never attain the results of elite female bodybuilders, yada yada yada…I steal a page from local Boston-based trainer Lauren Perrault, dig deeper, and ask more questions.

“Why do you feel strength training will make you big and bulky?”

“Is this something that happened in the past?

“What exercise(s) in particular do you feel cause this?”

Maybe their train of thought projects that of a trainer they worked with previously. Maybe they never took the time to learn nor where they shown proper technique. Or, I don’t know, maybe they have a hard time letting go of certain myths and think the Abominable Snowman exists.

Either way…

Sometimes it’s more helpful to take some time to peel back the onion and to ascertain someone’s root cause for thinking they way they do, rather than chastise them out of the gate for the sole purpose of proving them wrong.

Categoriespersonal training rant

Gym Etiquette 201

A friend of mine and amazing writer, James Fell, wrote a clever piece recently titled Gym Etiquette 101 highligting some of the not-so-etiquette-like shenanigans many gym goers are violators of.

Give it a read. It’s hilarious.

After reading it myself I was inspired to shell out my own list of Gym Etiquette rules.

Admittedly I sort of live in a gym etiquette bubble at Cressey Sports Performance. We have the luxury of setting the standard, frowning upon, and “policing” many of the things that would otherwise be par-for-the-course at your typical commercial gym.

Case in point: here’s the sign that greeted all of our athletes and (non-athlete) clients when they passed through our doors circa 2008-2010.

We’ve since rescinding from making the sign public – we felt it didn’t bode well giving off a good first impression with parents – but the “rule” still exists.

Whenever I see a young athlete stopping a session to walk over to check his phone I’ll follow suite and say something to the effect of “unless you’re texting with Emma Watson about your plans for dinner tonight, get back over to the squat rack.”

Likewise you won’t see anyone at CSP get all huffy about sharing a piece of equipment. Yelling or grunting during a set is encouraged. If you’re not using chalk (and wearing lifting gloves instead) you’re a tool. And you can’t load up the leg press machine and then leave all your weights because we don’t have a leg press machine to begin with.

Nah-na-na-na-nah.

Similarly there are a handful of implied “un-written” rules as well. Like:

  1. Thurdays are generally reserved for Tony’s Techno Thurdays.11
  2. Eric will inevitably throw his hands in the air, say something along the lines of “this music is making my ears bleed,” and then put on Linkin Park radio.
  3. No direct arm work until you’re able to perform one strict, bodyweight chin-up (women) or five chin-ups (men).
  4. Tony has to coach with his shirt on. Which is BS.
  5. Don’t feed Tank! He’s like a Gremlin.

Pretty simple, right?

However, all of this isn’t to say I never have the opportunity to venture outside my little bubble and train at a commercial gym. I like visiting different gyms now and again, if for nothing else to have a change of scenery (and for the entertainment value).

When this happens I’m always amused as to some of the things that transpire and some of the etiquette rules that are broken.

It’s as if people’s social filter is somehow blocked when they’re surrounded by barbells and dumbbells. Or maybe it’s the plume of Axe Body Spray rendering people inert from giving a shit.

Either way here are some of my own thoughts.

Gym Etiquette 201

1. I can’t reiterate enough how annoying it is when people offer unsolicited advice. I’ve never done it personally, but have been approached by random people in the past who asked me a question or two. That’s different. If someone goes out of their way to ask you your advice or opinion on something, have at it.

If someone is minding their own business (especially if they’re wearing headphones) – and even if the exercise they’re doing resembles more of a mating dance than an actual exercise – keep your yapper shut. Move along with your life. No one cares.

2. However, for many new personal trainers who have to log “floor hours”12 at the start of their employment, offering unsolicited advice is kinda what you have to do to “recruit” potential clients.

Tread lightly.

Don’t he the guy or girl who approaches everyone within a two-mile radius to correct their technique. It’s one thing to offer some words of insight or encouragement to someone who’s obviously struggling or runs the risk of injuring themselves. It’s another thing to interrupt the guy deadlifting 400+ lbs (for reps) that he may be lacking some left hip internal rotation which may be affecting his Zone of Apposition.

“Here’s my card, we should talk.”

Have some “feel” and know when to pick your battles.

When I worked in commercial gyms I always found success showing people new exercises or a slight tweak to one they’re already doing, and then moved on. I didn’t linger like a creepoid and proceed to the awkward, “soooo, are you looking for a personal trainer” conversation.

They way I saw it: if I offered a quick ah-HA moment to a few people per day – which was no biggie since I was being paid for my time anyways – and didn’t make things awkward, at some point the law averages would dictate someone would bite and seek me out for my services.

I also offered “free” 15-30 minute tutorials where I broke down technique on a specific movement (squat, KB swing) or maybe gave a quick-n-dirty core training class and introduced people to deadbugs, Pallof Presses, or not sit-ups.

3. Another thing to consider – if you are an uppity douche and always insisting on giving people unsolicited advice – is to know what you’re talking about. This is especially true if you’re a personal trainer.

I once had a trainer come up to me at a commercial gym to inform me I wasn’t going down low enough on my squats and that I was leaning too far forward.

I had just completed a set of good mornings.

 

4. Hey guy who can’t walk past a mirror without doing one of those fake I-have-sweat-on-my-forehead-and-need-to-wipe-it-off-with-my-shirt-but-what-I’m-really-doing-is-checking-out-my-abs moves.

Once or twice you get a mulligan.

After that, stop it. You’re abs didn’t disappear. They’re still there.

5. I actually don’t care if someone makes noise when training. It’s a gym not a library. In a commercial gym, though, it can get a little controversial because some people take it a little too far.

I won’t name the actor, but I remember a few years ago I was training at a reputable high-end gym when, after a set of deadlifts, I heard the most audacious roaring coming from around the corner.

I had to go take a peek.

I was expecting to see some ginormous human being lifting a bulldozer. What I found instead was said actor finishing a set of DB presses with 50 lbs.

YEAH! You’re the man.

6. Like everyone else I Earth, I have a particular affinity towards water. And, I think it’s awesome you’re someone who takes their hydration so seriously that you carry around a gallon jug to ensure you’re hydrated to the best of your ability.

But do you have to fill up the entire jug at the gym when five other people are waiting in line at the water fountain?

7. I’m all for pumping yourself up prior to a big lift. But spare everyone the HEY EVERYONE LOOK AT ME WWE worthy entrance before every set.

Trust me: you’re not the Ultimate Warrior. And a 225 lb quarter squat isn’t impressing anyone.

 

8. Guys: just because a woman is in the free-weight area doesn’t mean she needs you to come “rescue” her and offer a spot with every single lift. She’s good.

9. Everyone (men and women): just because a woman is squatting or deadlifting doesn’t mean she’s automatically an athlete or is training for some sort of competition.

My wife has the best response whenever someone asks her “Whoa. You’re really getting after it. What are you training for?”

“Life. I’m training for life.”

10. We all have our biases and what we like to do. Meatheads like to lift. Yogis like to yoga. Pilates people like to pilaticize. Runners like to run. CrossFitters like to to perform scoliosis for AMRAP.

https://www.youtube.com/watch?v=T74Xek-pDLM

 

Just kidding CrossFit. Kinda….;o)

It’s all good. Whatever makes people happy and gets them moving is a win. Lets stop being so judgmental towards one another, attempting to prove one way is inferior to YOUR way, and trying to “one-up” everyone else.

It’s one thing if someone is paying you for your advise and expertise and have hired you to help them achieve a specific goal. If that’s the case you use whatever modality is the best fit for them, their goals, their ability level, and what you’re comfortable coaching.

Outside of that, mind your own business.

Categoriespersonal training

The Trainer-Client Relationship

Q: Hey TG- I’ll keep this short and sweet.

So I’ve got a couple clients that have asked the awkward question “will I ever be able to do a pullup?” I really don’t like telling people what they can’t do. They come to me for solutions, ya know? Anyways, how do you approach the question and a)maintain their respect and b)let them know it’s not likely they’ll be able to anytime soon for valid reasons (or if at all) without damaging their psyche.

Thanks brotha! Donovan.

A: That’s an excellent question, and something I elected to answer here on the website (rather than email) as it’s something I feel a lot of personal trainers and coaches struggle with:

The Client/Athlete-Coach Relationship

I’ve always said that being a great fitness professional comes down to 50% great coaching and 50% not being an a-hole.

Lets break it down like this.

1. It’s implied that having book smarts – understanding anatomy, program design, assessment, nutrition, biomechanics, physiology, etc – is the foundation for any level of success as a fitness professional.

The other layer that many tend to gloss over, though, is the practical application of said book smarts.

Yelling isn’t coaching

In short: despite popular belief, you can’t just read about “stuff” and expect to be an expert or an authority on any given topic.

You actually have to have the ability to learn and absorb what you read, and then possess the ability to apply it into real-life situations.

This is why internet warriors are a dime a dozen. [Note: I’m not referring to you, Donovan].

Many can brag about all the books they’ve read, DVDs they’ve watched, and how many gold stars are next to their name – or, if we’re referring to the upper echelon of nerdom, weapons their Avatar has collected over the years – because they’ve accumulated 20,000 posts in some random fitness forum.13

Yet, most would fail miserably when plopped onto a gym floor and asked to coach someone through their first squat or deadlift session.

2. The other part is not being an a-hole. I think Mike Boyle was the first to crack the whip on this component of coaching – and he’s 100% spot on.

You can be the second coming of Mel Siff and sleep with a copy of SuperTraining underneath your pillow (which is weird), but if you speak down to people, make them feel stupid or inferior, and just act like a jerk all the time…no one is going to want to train with you.

Much less pay you money to do so.

Well, there’s that and some people just have no feel or are socially awkward. That’s not necessarily a bad thing. I mean, I’ve been known to choreograph at least 17 lightsaber battles per day at work; and yes, there was that one time I showed up with no pants on. But it was just once. Okay, twice.14 No biggie.

Being quirky or silly or different from time to time is one thing. That’s part of what makes different people different, and sometimes charming.

Quoting Wes Anderson movies = quirky, charming, and totally not socially awkward.

Quoting Wes Anderson movies (to a room of your invisible friends) = we need to talk.

I’ve been around some trainers and coaches who, when a 15-year old athlete does something wrong on his or her’s squat, will go off on some biomechanical diatribe on knee-valgus, Q-angle, external rotation torque, etc, and then look at the athlete afterwards as if to say “DUH, didn’t you know that?”

That’s one approach – which isn’t wrong per se. Or you could just say something like “push your knees out.”

That’s what I’m referring to when I say “having a lack of feel.”

And that’s what happens, often, when (some) trainers and coaches rely on their book smarts.

 

So this is a perfect scenario where both sides of the coin collide. You need to be a coach, but also a good “people person” as well.

So Here’s My Actual Answer to the Question

They hired you to be their coach, not their best friend.

This is NOT to insinuate you have to play the evil, diabolical, I have no feelings, and I-take-myself-way-too-seriously strength coach card. That’s just silly.

As you and I both know, we often develop meaningful, long-lasting relationships with many of our clients, some of which end up becoming close friends.

However, I’m not sure that “sugar-coating” things is the best approach here. Saying something along the lines of “there, there, we’ll get there soon,” won’t really accomplish anything in the long run.

It’s what I like to call this Expectation Management. 

A perfect example?

I’d like to drive a tank to work everyday, but that’s probably not going to happen.

Will your clients be able to perform a pull-up today, next week, a month from now? Probably not. And I think it behooves you to tell them that. Be honest. Take the time to explain to them why. If it’s because of a handful of postural issues, tell them. If it’s due to a past injury, tell them. If it’s because they’re just too weak and they’re just not quite at that level (yet!), tell them.

But as their coach you can re-assure them that, while you can’t promise anything, you’re going to work to the best of your ability to help them achieve their goal. And that if they follow your lead, listen to what you have to say, recognize that it’s going to require work, and stay consistent along the way, they’ll be proud of themselves no matter what the result is.

[And, most likely, they will succeed].

This way some of (if not the majority of) the onus is on them. Hopefully they’ll adopt a degree of accountability on their end and take ownership of their own actions.

In Summary

1. You’re the man (or girl). They hired YOU.

2. Don’t be an a-hole.

3. Tanks are awesome.

4. Be honest.

Categoriespersonal training Program Design

Bootcamps: Not Just For Crushing People (and doing “stuff”)

Today’s guest post comes courtesy of Cressey Sports Performance’s group fitness coordinator, George Kalantzis.

Enjoy!

Group training is becoming a staple in the fitness industry and people are trying all sorts of group classes to get their exercise fix in.

People want and love group training, and when you can combine a great atmosphere with properly coached exercise that not only produce a training effect, but also address individual limitations/ability level/postural deficiencies/weaknesses/and strengths; it’s a win-win for everyone.

At Cressey Sports Performance (CSP), our strength camps run 3x’s a week, with four classes a day.

Exercise selection is based upon how easily it can be regressed (or progressed). Essentially we don’t dig too deep into our exercise tool box for the sole purpose of “doing stuff,” but rather choose exercises and drills which can easily be “ramped” to one’s individual needs and ability level. For us, it’s all about whether the exercise is coachable, and which can help the client move better as we go along.

Changing too much and making exercises “exciting” for the sake of exciting is a way to keep people from mastering the basics.

Basics are boring, but they work.

And the sooner someone can get a handle on the basics, the sooner their exercise rolodex (which don’t even exist anymore) can be expanded.

Below are some “big rock” themes to how we run our strength camps at CSP.

Density Training Days

Monday is density day. We tend to keep things relatively simple. Meaning, the circuit designed is based upon the time frame allotted. After warm-ups and explanation, we tend to have around 40 minutes to get some work done.

Typically, circuits will range from 10-20 minutes, which allows for a decent amount of work to be done. For the smaller time frame we might use 2-3 exercises in a block, and for the larger time frame we will have anywhere from4-6 exercises in a circuit.

The order of exercise chosen should depict the flow of your gym and the number of clients in a class. Anything from 2-6 exercises with 8-12 reps works best for density training along .

Example Density Day with TWO larger circuits and Finisher:

Circuit #1

A1: Barbell Reverse Lunge 10/leg
A2: Barbell Push Press x10
A3: KB Swing x 10
A4: Pushup x 10
A5: Medicine Ball Stomps to Floor x 10

 

Circuit #2

B1: Dumbbell Front Squat x 8
B2: Renegade Rows 4/side
B3: Prowler Push 40 yards
B4: 1 Arm Farmers Walks 20 yards/side
B5: KB Clean x 8

Finisher:

KB Clean and Squat Ladder

1 Clean, 1 Squat, 2 cleans, 2 squats, 3 cleans, 3 squats. 4 cleans, 4 squats 5 cleans, 5 squats and back down.

Metabolic Conditioning Day

This day is the most popular among clients and runs on Wednesdays. It tends to attract the largest groups and gets the best feedback.

I think clients like the idea that they never know what they are going to get that day. It could be a ten exercise circuit, or four mini circuits of 3-4 exercises. It all depends on the cycle of the program that week.

Here is an example of FOUR mini circuits, with rounds of 35s/15s, 25s/10s, and 20s/10s

Round 1 = 35s work, 15s rest, Round 2 = 25s work, 10s rest, Round 3 = 20s work, 10s rest, Round 4 = death stares from clients

Circuit #1

A1: Donkey Kong Slam Battle Ropes A2: Kneeling to standing Battle Ropes

A3: Sitting Battle Ropes                       A4: Plank Battle Ropes

Circuit #2

B1: Single Leg Hip Thrust Off Bench – Right       B2: Single Leg Hip Thrust Off Bench –  Left

B3: Standing Pallof Press – Right                          B4: Standing Pallof Press – Left

Circuit #3

C1: TRX Rows           C2: TRX Pushups

C3: KB Squats           C4: KB Cleans

Circuit #4

D1: Prowler Push    D2: Sledge Hammer to Tire

D3: Sprints               D4: Airdyne Bike

Check out footage from a METCON day

 

Strength Day

These are designed much like density days, except we tend to keep the reps lower and allow clients to lift a bit heavier.

It’s not uncommon to see women deadlift twice their body weight on a Friday morning session.

It is very important to note not everyone will trap bar deadlift.

We have a solid structure in place that allows us to individualize all workouts. There are examples of clients in their late 60’s that require modifications of all sorts and clients who are in top shape that require more advance workouts. What’s great about strength days is that it allows us a better opportunity to customize the flow of the day for anyone who needs it, which gives a sense of “velvet rope customer service.”

People feel they’re being taken care of (which they are).

Here is an example of strength day.

Station # 1 : 15 Minutes

A1: Deadlift Variation x5
A2: Hollow Body 5 Reps
A3: Pull-up Variation 5 Reps
A4: Reverse Sled Drag x 5

 

Station # 2 : 15 Minutes

B1: Dumbbell RDL x 8
B2: Dumbbell Bent Over Row x 8
B3: Dumbbell Single Leg Deadlift x 8/leg
B4: Pushups x 8
B5: KB Swings x 8

Finisher: Break Into TWO Groups

Group #1

Complete every rep/movement on the minute for FIVE minutes

A1. KB Squats
A2. Med Ball Floor Stomps x 5

Group #2

½ the group does prowler sprints for 30 seconds, the other half holds a front plank for 30 seconds Total of 10 rounds for 5 minutes

This is not a see-all be- all approach to group training, but it does produce results and clients keep coming back for more.

I hope this can help you think outside the box when it comes to group training.

Note From TG: a few resources that may help on the topic and that I’d encourage you to check out are Bootcamp in a Box and Group Training Playbook

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH, with their fur-baby Lola the dog.

Categoriespersonal training

How to Choose a Good Group Class

Today’s guest post comes courtesy of Cressey Sports Performance’s group fitness coordinator, George Kalantzis.

Enjoy!

The fitness industry is changing. Terms like boot camp, body pump, zumba, and much more are watering down the quality of group training.

Case in Point: Bootcamp Pilates

From an upper management point of view, it makes sense to clone a generic name, throw it out there and offer a low cost offer to bring in as many as bodies as possible through the door to generate revenue.

But, just because a class may be jam packed with bodies, does not necessarily mean it may be the best fit for you.

This article will give you the ins and outs of a great group class and hopefully lead you into choosing a right class that best fits your personal needs.

1. Check References

With all the technology in the world, anyone can post an online testimonial or review. Cressey Sports Performance Strength Camp officially launched three years ago and started with only two clients.

Over the past three years, we have grown to five classes, three times a week, and a steady base of 35-40 clientele.

At first, that may not seem like much, but we have created a family and culture that keeps our clients coming back for more, with a steady flow of at least 1-2 new members signing up from referrals alone each month.

Before you decide to sign up for a group class, talk to current members and get a feel for the class to see if it is a right fit for you.

2. Beware of the Sweat Effect

Walk into any health club or commercial gym and you will be sure to see massive amounts of people packed into a small space.

Sure, larger groups look like a lot of fun, but you need to make sure, after taking a look and running through the class a few times, that you are not getting a list of randomized circuits and trainers who don’t care about proper form, exercise selection, flow of workout, and progression/regression of clients.Take a look at this example:

Have you ever walked into a class where the trainer was yelling random exercises and having you move all over the room, while you found yourself repeating the same things throughout the class with no exercise modifications?

If so, you have experienced the “ sweat effect”. It’s these types of classes that cause overuse injuries to clients and give group training a bad reputation.

Next time you decide to join a group class, look at the way the class is structured and see if the trainer modifies any exercises according to your individual needs.

Don’t be a sucker for the sweat effect.

3. Check the Coach to Client Ratio

While there is nothing wrong with large group training, when you are in search of a group class to learn new movement patterns and/or are relatively new to exercise, a large group setting may not be the right fit for you.

At CSP, we like to keep our client to coach ratio of 6:1, meaning that we will cap out our classes at 12 clients and provide 2 coaches.

While this is not the end-all-be-all standard list of ratios in reference to group sizes, these numbers are relatively close to the norm in the industry.

Small Group Training : 2-6 people / 1 coach

Large Group Training : 7-15 people / 2 coaches

Bootcamp/Very Large groups : 16+ / 3 coaches

Keep in mind when selecting the size of your class, as the more people there are in a group, the harder it will be to get a personalized workout.

4. Look at the Training Philosophy

Many people start out their journey in fitness and find themselves doing programs that do not match up with their goals. In fact, it’s not uncommon for people to stay doing the same routines only to end up feeling worse or injured because they have not been educated on the importance of proper recovery and exercise selection.

Here are a few things to look for in a good group class:

– Look at the warm-up, does the group foam roll and do some mobility/stability drills or do they just jump right into the workout?

– Look for a program that helps you build a base before progressing to the next level.

– Are the classes always high intensity, or do they throw in some strength work in there?

– Do the coaches take the time to coach you? To demonstrate and show you proper technique?

– Do the classes incorporate upper and lower body movements in addition to single leg work and appropriate core work?

– Is there any sense of a “ramp system” where exercises and drills are catered or modified to fit the needs of the individual?

There are certainly many more factors to consider, but I have found the points made above are an excellent starting point.

Also, just to toss it out there: if you’re a fitness professional looking to start a group exercise/bootcamp class and would like to get a leg up on the competition and learn many of the SYSTEMS we used at CSP to implement our camps, I’d highly recommend Bootcamp In a Box by Mike Robertson, Molly Galbraith, and Jim Laird.

In Conclusion

Group classes are the current trend in the fitness industry. They are incredibly affordable and lots of classes provide a great atmosphere to train in.

Before you decide to join a new class, do some homework and find a program that best fits your needs rather than a random class that will make you sweat.

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH, with their fur-baby Lola the dog.

Categoriespersonal training

Categories of (Fitness) Learning: Not Everyone Is Skynet

Today’s guest post comes courtesy of DC-based Equinox trainer, Kevin Mullins. Kevin attended mine and Dean Somerset’s DC Workshop last Fall, and I found him to be a pretty switched on guy. Plus, it’s obvious he as impeccable taste in the blogs he reads and the workshops he attends.

Enjoy!

There is a lot of information available out there in regards to health, fitness, wellness, and nutrition.

Too much actually.

Everyone from Dan John to Mario Lopez has made money because the ever-growing fitness information market. Some guys, Dan John, have earned their right to speak to you; while others are simply white noise in a crowd that has already collected its share of noise violations.

If you are looking to have a greater impact as a trainer, then you undoubtedly need to be able to sort through all of the books, blogs, certifications, and studies that are out there.

Who is a credible source, how can you apply what you’ve learned? What actually counts as education?

For one, the best education is often paired with an upfront cost. Whether it is a college degree in Kinesiology, a nationally recognized (and respected) certification, or a weekend seminar with some of your favorite trainers; there will be a financial cost.

However, if you choose to invest in your education, than most likely you’ll find yourself having a career in fitness instead of just a job at a local gym, a bicep vein, and too many tubs of pre-workout powder.

It will cost you time and money up front, but boy will you benefit.

That isn’t to say that you have to pay for ALL of your education.

There is tons of free content on blogs of reputable trainers around the net, amalgamated sites like T-Nation or PTDC, and e-books a plenty for the cost of a new video game. Furthermore, there is education that you’ll GET PAID for, as well as what you’ve learned with your own body.

Let’s explore deeper.

Education is the Catalyst

Being able to determine what is valid and applicable can be an immense challenge in and of itself. Add in actual training sessions, building your own body, a business, trying to publish your own content, and squeezing in every episode of every show that you “just have to start watching” and you are looking at an uphill climb.

You need a system.

A system to sort information into easier to digest categories.

The same way your body breaks down food into its little parts so that it can be used for a soon-to-be-determined function…

I personally sort information into four categories. These categories cover all aspects of your learning experience as a trainer and will help you save, store, and recall information when it is needed most.

1. Kinesthetic Education

The experiences of your body can be just as critical to your coaching ability as could a Master’s degree in Exercise Science.

You won’t completely understand a max-load deadlift until you’ve tried yanking a heavy ass barbell off of the floor. You can’t relate with your distance running client who is training for marathon if you’ve never ran further than a few miles on your own.

Now, these experiences are subjective and don’t measure across populations equally.

For example, just because you don’t have lower back pain when you squat doesn’t mean that your clients are wrong for feeling it.

Kinesthetic education falls lowest on my totem pole, but is still a critical element in what we do every day as coaches. It can serve as a bridge when building relationships with your clientele.

Key Point: Do something new with your body, take mental and actual notes for use later on.

Personally, I’ve gained a lot of respect for core bracing by doing some Pilates sessions with the girls at my facility. I’ve learned what it ACTUALLY feels like to “pull-my belly button towards my spine”. It helps when coaching planks and deadlifts.

2. Experience Education

At the end of the day you need to just freaking train.

You’ll program some bad exercises, coach exercises half-backwards, and drink a ton of caffeine. Yet, you’ll learn.

You’ll need to work long hours. You’ll do 6AM and 8PM sessions. You will get clients who are guys and girls, young and old, avid goals and no goals.

Yet, you’ll learn.

You can read about coaching a deadlift a million times, and maybe be able to knock out a hell of a pull yourself, but if you aren’t actively coaching other people to do it, than chances are you will stumble and bumble through it.

Key Point: In order to be a great trainer you need to be in your facility training. You need to figure out what exercises can ACTUALLY be super-set together without frying your client in the first ten minutes of a session, etc.

Personally, I look at sessions as chances to try new cues, or fine-tune my coaching strategies to ensure my clients get a clear, concise message about the task at hand. Find yourself struggling to teach a barbell lift? I’d argue you aren’t a horrible coach, but rather haven’t spent enough time doing it.

3. Actionable-Education

The next layer of education comes from blogs such as this one15, and cumulative sites such as T-Nation and the PTDC.

These easy to read-while-on-the-toilet type of write-ups lend themselves to helping you change something as a trainer or trainee RIGHT NOW.

3 CORE EXERCISES to SHRED YOUR ABS

8 CUES for BETTER SQUAT PERFORMANCE

The list will go on and on with catchy titles attached to articles chock-full of information that you could apply immediately in your next session.

Seeing a client later today that has horrible shoulder mobility? Well, doing some reading at Tony Gentilcore or Eric Cressey’s website will likely find you some tools that you can place into your belt and pull out ASAP.

This information should be viewed on a daily basis even if it is a light-hearted read during your meals. The simple act of subjecting yourself to other views of fitness will sharpen your sword and give you new ways to integrate real knowledge into your sessions.

Another great example of actionable education is weekend clinics that are usually hosted on specific topics. A mix of the hard sciences and practical application; clinics serve as a “hands-on” blog experience for trainers looking to expand their knowledge, tool belt, and presence all the same.

Key Point: Even if it is one short blurb while you are consuming a protein shake between clients, knowledge is still power. These reads won’t tax your brain cells and leave you empty. Though, they may just have you doing new things the very next second you hit a gym floor.

Personally, I love reading blogs and articles while eating my breakfast. I slam an omelet at a café attached to my club and peruse various articles. Some are simply thought provoking while others have points that I can immediately put to use during a session that day.

4. Backbone Education

The most critical element in a trainer’s tool belt is the unfailing knowledge of the hard sciences.

If you don’t understand the why behind the things you do every day then it is going to be really hard to expand your presence in the field. Someone will eventually ask for more information, or even call you out on your practices.

I highly recommend having a sturdy place to rest your feet.

Now, I’m not suggesting that you have to have a Doctorate to be a great trainer. Rather I’m saying that you can’t expect to charge two-hundred dollars an hour if you don’t understand that the body has a variety of energy systems that power our performance.

If you didn’t have to dive too far into the sciences to get your certification, than it is imperative that you seek them out on your own. College degrees in the field of kinesiology, biomechanics, bioenergetics, and good ol’ exercise science, can provide you with a firm base for you to build upon.

Certifications such as the CSCS, CES, and Precision Nutrition Level 1 can separate you from your peers. The foundation created by these hard sciences will allow for you to branch out further as you explore the other forms of education since your roots are placed firmly in the ground.

Furthermore, science journals such as the NSCA’s Strength and Conditioning Journal provide information from the laboratory that can be interpreted and implemented in the field. While much of what is studied has limited practical application there still exists the chance to expand your scientific base outwards so that you have a better understanding of the variables that can impact a training session.

Key Point: You need to be able to defend your practices, and should WANT to. Understanding the science behind what you feel, what you see, and what you read about in between bites of your omelet is critical to making that JUMP!

It can be intimidating to a client if you start talking about the ATP/CP cycle regenerating after their set of 3 sub-max squats. Talking about the reasoning behind every repetition scheme will probably bore them too. However, if you truly understand these sciences you’ll find a way, in your own words, to not just train your client, but to teach them WHY they are doing what they are doing.

The Wrap Up

The conventional saying is that knowledge is power. I’d agree. Except for when all of that knowledge is unsorted and prioritized incorrectly.

We all know that guy who did a bodybuilding show who now “takes clients”. Sure, he looks good and knows how to cook one hell of a bland chicken breast, but does he have anything from the other categories?

We also probably know someone that is a genius in science, an old professor perhaps, that could quote the Kreb’s cycle enzyme for enzyme. Yet, does he even lift? Has he ever applied his knowledge to a client?

The take home point is this. Gain knowledge from every avenue possible, sort through the junk and organize it, internalize it, and continue to utilize it in your day-to-day actions. Go out there and be great!

About the Author

Kevin Mullins, CSCS, is a personal trainer and group exercise instructor at Equinox Sports Club in Washington D.C.

Kevin utilizes a listen first, coach second strategy to ensure his clients, and programs, are exceptional…and not his ego.

When he isn’t training clients or writing content Kevin can be found deadlifting, Bicep curling, or finding new, corny ways to emphasize squeezing the glutes. Kevin maintains his own personal site at KevinMullinsFitness.com.