CategoriesProduct Review Program Design

5 Advanced Push-Up Variations You Might Not Have Tried. SPOILER: You Haven’t

My good friend Meghan Callaway released her latest resource today…The Ultimate Push-Up Program.

If I had to choose a Mt. Rushmore of people who are badass at push-ups it would go:

  • Rocky
  • He-Man
  • T-1000
  • Meghan Callaway

Just like her previous product – The Ultimate Pull-Up Program – Meghan leaves no stone unturned with regards to innovative ways to train the push-up.

Whether you’re a newbie or seasoned pro you will be challenged by this program. And, if you’re a fitness professional you’ll pick up a ton of ideas when it comes to programming.

It’s on sale this week at $50 off the regular price…HERE.

For an amuse bouche of some of the variations Meghan covers in her program check out her guest post below.

Copyright: ammentorp / 123RF Stock Photo

5 Advanced Push-Up Variations You Might Not Have Tried

Push-ups are one of my favorite exercises.

Not just bodyweight exercises.

ALL exercises.

Push-ups are versatile and effective, and are certainly not boring. Push-ups require no equipment, so they can be done anywhere, anytime.

In our current world where most people are working out from home, push-ups and minimal equipment exercises are the perfect solution! Once you have mastered the fundamentals the sky is truly the limit, and there are countless advanced, innovative and fun push-up variations you can sink your teeth into.

Here are 5 advanced push-ups you might not have tried.

#1) Russian Push-Ups

This totally badass push-up variation absolutely torches the triceps, and requires a lot of lumbo-pelvic stability.


Coaching Tips:

Get into a plank position from your hands and feet.

Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.

Once your upper arms are approximately parallel (or slightly closer) to the floor, press your body backwards and touch your forearms to the floor. Your feet should glide along the floor during this component.

Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press back up to the starting position. As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage.

Do not keep them pinned.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.

In terms of breathing, do what works and feels best for you.

#2) Archer Push-Ups

This advanced push-up is a great progression if you have the goal of being able to do one arm push-ups. While one arm is performing the majority of the work, the other arm is providing some assistance.


Coaching Tips:

Get into a plank position from your hands and feet.

Position your hands so they are significantly wider than shoulder width apart.

On the side that is going to be doing the push-up, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up by bending one elbow as you would during regular push-ups, and straightening the other elbow

On the side that is performing the push-up, think about lightly drawing your shoulder blade towards your spine as you are performing the eccentric component, but do not overdo this movement.

In the bottom position, your elbow on the side that is performing the push-up should be positioned over your wrist, and forearm in a vertical position. Do not allow your elbow to flare out.

Your other elbow should be fully extended (but not hyperextended).

On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, press up and return to the starting position.

On the side that is performing the push-up, when you are pressing your body away from the floor and are returning to the top position, protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.

#3) Longer Lever Push-Ups With Feet Elevated

This advanced push-up really isolates the triceps, and requires a lot of lumbo-pelvic stability. I upped the ante by elevating my feet on a couch.


Coaching Tips:

Get into a plank position from your hands and feet, and elevate your feet against a wall or couch.

Unlike during regular push-ups (or even triceps push-ups), position your hands so they are very close together, and so the fingertips of your thumbs and second fingers in both hands are touching, and form a triangle.

At the top of the push-up, your hands should be significantly ahead of your shoulders, and your elbows should be fully extended.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up by bending your elbows, and fully touch both forearms to the floor. In the bottom position, do not allow your elbows to flare out.

Once your forearms are completely on the floor, use your triceps to press up and return to the starting position.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.

#4) Negative 1.5 Rep Push-Ups + Band Resistance


Coaching Tips:

Place a resistance band under your hands, and so it is resting just below your shoulder blade area. Make sure that the band does not interfere with the movement of your shoulder blades.

Choose a resistance that allows you to use proper form at all times.

Get into a plank position from your hands and feet. Position your hands so they are shoulder width apart or slightly wider.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.

Aim to lower yourself down in 3-5 seconds. Once you reach the bottom position of the push-up, press halfway up, then return to the bottom position, and then finally press up to the top/starting position. This is one rep.

In the bottom position, do not allow your elbows to flare out.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.

#5) Single Arm Push-Up Iso Hold + Band Resisted Towel Slides

This exercise is SO much tougher than it looks, and requires a lot of lumbo-pelvic stability, and shoulder/scapular stability. If you don’t believe me, give this a try ;).


Coaching Tips:

Place a resistance band around your wrists, and place one hand on a towel.

Position your hands so they are shoulder width apart or slightly wider, and get into the bottom position of a push-up. Tuck your chin, and keep your neck in a neutral position.

Your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.

On the planted side, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

While holding in a single arm push-up position, perform a slide out with the other side. Go to a range where you are able to maintain proper form.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels.

For the duration of the exercise, keep your core muscles braced (360 degree brace), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

CategoriesProduct Review

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

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

Hack.

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

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

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

You’re welcome.

Copyright: lightwise / 123RF Stock Photo

Upgrade Your Landmine Variations: The Gut Wrench

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

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

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

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

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

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

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

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

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

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

Like…

…The Gut Wrench

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

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

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

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

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

 

And boy do I like it.

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

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

I.e., It stays in place.

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

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

Seriously, Audi, call me.

CategoriesProduct Review

Compression Garments: A Thing or a Fad?

Walk into any weight-room (or mall for that matter) and you’re likely to see a few people wearing a pair of those tight looking thingamajiggies that make them looked jacked.1

Thingamajiggies aren’t their technical term by the way. They’re actually compression garments. They’ve grown in popularity in recent years and there’s a growing debate on their efficacy and use.

Is the juice worth the squeeze or are we being pressured into following another trend?  See what I just did there? That’s called word play.

Today’s guest post by Dr. Nicholas Licameli tries to answer the question(s).

Copyright: mishoo / 123RF Stock Photo

 

Compression Garments: A Thing or a Fad?

NOTE: Be sure to check up with a healthcare practitioner before using compression garments, especially those with cardiac or circulation pathologies.

In order to fully understand the theory behind compression garments, it’s important to quickly review how blood flows through the body.

The system is a cycle with the heart at the core.

Oxygenated blood enters the heart and is pumped (with great force) into the arteries. The arteries carry oxygen rich blood to all the tissues of the body, including muscle.

For simplicity, let’s use the biceps muscle tissue as an example.

As the arteries approach the muscle, they become thinner and thinner until they become so thin that the nutrients and oxygen diffuse across its walls and into the tissue. These super thin blood vessels are called capillaries.

After the blood “drops off” its oxygen and nutrients, it is picked up by more capillaries, which feed into larger blood vessels called veins. The veins passively carry the un-oxygenated blood back to the heart. Once back at the heart, the un-oxygenated blood gets sent to the lungs to get re-oxygenated, sent back to the heart, and is pumped back into the arteries to start the cycle all over again.

So the force from the initial pump from the heart is enough to send the blood from the heart, through the arteries, through the capillaries, into the veins, and back to the heart all while fighting gravity, plaque build up, etc. (pretty amazing huh?).

So it is easy to see that the velocity of blood flow is MUCH greater in the arteries than it is in the veins. Think of pushing a toy car across the floor. The initial push (the heart beat) gives the car a decent amount of velocity, however as the car travels further and further away, its velocity lessens.

What Are Compression Garments Meant To Do?

Compression garments are commercially available from companies such as Under Armour, Nike, and CEP in the form of full-length tights, partial and full-length tops, knee length stockings, and even full-body suits.

For those who don’t wear these just to be trendy, they are typically worn by runners, weightlifters, and other active individuals in hopes to improve performance and recovery (or feel like a superhero in superhero tights).

How to Use Compression Garments?

The garments are worn over the muscles being worked during or after exercise. For example, a runner may wear knee high compression garments in hopes to target performance and recovery of the calf muscles.

As part of an overall recovery strategy, wearing a compression garment over the affected area for 12 – 24 hours in the 1-2 days following exercise seems to be most effective.

Improvements in recovery have been displayed over a wide range of pressures and there has not been an exact or optimal pressure found at this time.

How Does It Work?

Compression garments are thought to function through changes in blood flow, perfusion (blood flow to body tissues) and muscle swelling, however the exact mechanism by which compression garments improve recovery is unclear at this time. They actually were first used as a medical intervention to increase blood flow to the heart (venous return).

Muscle Swelling:

It has been suggested that reductions in muscle swelling following exercise-induced muscle damage may limit further structural damages to the muscle or influence the brain’s fatigue regulation by affecting the signals (chemical or neural) the brain can interpret.

Tissue Oxygen Saturation:

Tissue oxygen saturation refers to how much oxygen from the blood is actually being taken up by tissues.

Aerobic (oxygen present) vs. Anaerobic (no oxygen)

More oxygen to tissues —> greater capacity to do work—> helps prolong the time it takes to get into an anaerobic state (burning and muscle fatigue).

Once we run out of oxygen supply to our muscles, the environment changes to an anaerobic state. It is at this point that we feel “the burn” due to an increase in acidity. This causes us to reach failure.

Basically, more tissue oxygen saturation prolongs the onset of the burn, which prolongs muscle failure, which enhances performance.

So if you’re doing a set of 10-15 reps, the first 6-7 reps will not burn because your muscles are getting adequate oxygen from blood. As you keep going through your set, you begin to feel a burn because your muscles are requiring more oxygen than what is being supplied. This causes the environment to change from aerobic to anaerobic, which causes lactic acid build up and “the burn.”

via GIPHY

Can Compression Garments Improve Performance and Recovery?

Studies have shown that compression garments may provide the following benefits to an athlete.

Muscle Soreness: May decrease soreness 24-48 hours following exercise.

Strength: May limit the loss of strength typically seen following exercise.

Power: May help maintain power or limit the loss of power following exercise.

Range of Motion (ROM): May slightly limit loss of ROM typically seen following exercise.

Sprint and aerobic performance: One study showed that they may preserve sprint performance and improve time trials.

What Are the Limitations to Using Compression Garments?

It may not be feasible to wear compression garments for long durations in the days following a training bout due to job requirements, comfort, daily life, etc.

What Type of Athlete Might Benefit the Most From Compression Garments?

Compression garments have been shown to be effective for men and women as well as those performing aerobic or resistance training. Greater overall benefits are seen in higher volume and higher intensity training.

Are Compression Garments Worth Purchasing?

Compression garments can be a cost effective way to improve recovery, however they are not essential.

It is important to note that no recovery technique, including compression garments, will be effective without proper sleep and nutrition.

Getting your Z’s and eating properly to fuel and refuel your body are most important. Seeing a qualified healthcare practitioner, such as a physical therapist, can also improve recovery, prevent injury, and enhance overall health and wellness.

For More Information:

For a more comprehensive and evidence-based look into compression garments, as well as a full reference list used for this article (and absolutely anything else related to training), be sure to check out the great work at StrengthandConditioningResearch.com as well as my video on compression garments and blood flow restriction:

About the Author

Dr. Nicholas M. Licameli, PT, DPT

Love. Passion. Respect. Humility.

His passion lies between his love for the journey of bodybuilding, education, spreading happiness, and helping others. Nick is a doctor of physical therapy and professional natural bodybuilder. He views bodybuilding through the eyes of a physical therapist and physical therapy through the eyes of a bodybuilder. He graduated summa cum laude from Ramapo College of New Jersey with his bachelor’s degree in biology, then furthered his education by completing his doctoral degree in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the University of Medicine and Dentistry of New Jersey) at the age of 24. His knowledge of sport and exercise biomechanics, movement quality, and the practical application of research combined with personal experience in bodybuilding and nutrition allows him to help people from all walks of life in truly unique ways. Never an expert. Always a student. Love your journey.

CategoriesProduct Review

Build Your Base: Pedestal Footwear 2.0

This, my friends, is super cool. Please read on.

Most people who have been following me know that when I left Cressey Sports Performance back in 2015 and started my own gym I was quick to affiliate myself with a small Boston-based company called Pedestal Footwear.

Granted one of the co-owners – Brendan McKee – was a long-time CSP friend, but when he reached out to me to introduce me to his business partner, Mike Lyon, to set up a meeting for Mike and I to meet, it didn’t take more than ten seconds for me to appreciate that what they were trying to accomplish and the message they were trying to convey was something I could get on board with.

Mike and I met, we discussed what Pedestal Footwear was all about, we deadlifted, and it was a match made in heaven.

In the year since that first meeting I have been using Pedestal Footwear exclusively in my training.

I’ve also been recommending them to all of my athletes and clients. In fact, each person that starts training at CORE receives a complimentary pair.2

In fact, it’s not uncommon for everyone on the gym floor to be rocking their Pedestals during training, which, now that I think of it, definitely calls for a new hashtag.

#PedestalParty

Why Pedestal?

1) We don’t wear gloves when we type on a laptop, so why do we feel it’s necessary to wear shoes at all times, especially when we train?

When standing your feet are the one part of your body that’s in constant contact with the floor providing sensory input with regards to spacial awareness and balance. There’s a time and place for shoes, but when you’re inside, in a controlled environment, the capacity to actually use the small intrinsic muscles at the bottom of your feet can enhance training.

2) On that last point, many nagging injuries such as Plantar fasciitis, Achilles tendinopathy, and many other injuries up and down the kinetic chain (knee pain, low back pain) have their roots at the feet. Due to wearing cement blocks for shoes at all times many (not all) people have lost the ability to use their feet because the feet are weak, and in turn, compromises the ankles and all the other joints up the chain.

3) More specifically, Pedestal Footwear aren’t just socks. They’re engineered and designed to enhance your training.

  • Their Base Grip makes it so that your feet stayed glued to the floor and don’t slip. Perfect for performing things like squats and deadlifts. What’s more, you can wear them in shoes – and many do – to help keep the feet more stable inside.
  • The Ped-Tex Blend makes them almost indestructible. Batman gives them a thumbs-up.
  • The Woven Saddle, which utilizes the Silver Weave, makes it so the socks themselves won’t become a HAZMAT hazard. They stay odor and bacteria free.

4) They’re manufactured in the USA, if that’s something that’s important to you.

5) And it’s not just me that’s been singing their praises. Other well-known coaches and health/fitness industry professionals have hopped on board: Bret Contreras, Nick Tumminello, Dr. Emily Splichal, Jen Sinkler, BJ Gaddour, and Bill Parisi are just few.

6) In addition reputable fitness publications such a Men’s Health Magazine, The FitCast, BodyBuilding.com, and STACK have all endorsed Pedestal Footwear.

Support and Find Out More

I don’t receive one nickel for any of this. I’m helping out because, yes, Brendan and Mike are two friends of mine, but also because they’re two guys who are the epitome of integrity and are doing the fitness industry a favor by attempting to bring Pedestal Footwear to the masses.

They’ve just started a KickStarter Campaign TODAY (<— CLICK) highlighting the new 2.0 versions. It would be a huge favor to me if you’d take the time to watch the video below and possibly consider helping out their cause.

Thank you!

CategoriesInterview podcast Product Review

Podcast, Cats, and Jump Training, Oh My

It’s a beautiful, sunny day here in Boston so this one is going to be quick.

1. Here’s a Picture of My Cat.

This was taken ten minutes ago, which demonstrates three things:

  • I’m 100% certain I was a crazy cat woman in a past life. Who’s the beautiful, beautiful Princess?
  • It is, in fact, a sunny day today.
  • My cat is like WTF!?!

2. Listen to My Latest Podcast Appearance

I made another appearance on the DeLeo Training Podcast recently. It’s always an honor to be invited onto any show, let alone for a second time in a matter of a few months.

This time around Joe and I discuss the importance of coaches having their own coach, the advantages of percentage based training, and why strength is the foundation for pretty much everything.

Except for being able to slay on a guitar. You don’t need a big deadlift to be able to do that.

 

3. Jump Training 101

In anticipation of the release of their Elite Athletic Development 3.0 resource next week, Mike Robertson and Joe Kenn are sharing some killer FREE content this week.

During the seminar itself they filmed strength coaches Bobby Smith and Adam Feit (<– a featured guest poster on this site) discuss their approach to jump training.

You can watch PART I of their presentation on Vertical Jump Training by going HERE. All you need to do is enter your name and email and you’re all set.

Trust me: Bobby and Adam cover a ton of material that is sure to help you and/or your athletes leap over boxes, cars, volacanos, but probably just boxes.

Don’t worry, Mike and Ken won’t spam you. Because, you know, they’re not a-holes.

CategoriesAssessment Corrective Exercise Product Review

Stretch the Tight?

Note From TG: It’s July 4th. I’m in Maine. There’s no way I was writing a new post today, so I decided to repurpose the post below.

It coincides with Dean Somerset’s Ruthless Mobility, which is currently on sale at half-off the regular price. The sale ends TODAY.

Toodles! 

I started with a new client yesterday. As is the case every time I work with someone new I’ll sit down with him or her (in this case her) and attempt to get all the pertinent information I’ll need to help them achieve their goals and to write an effective training program. Things like injury history, what their training has looked like previously, training preferences, perceived barriers on what’s limited them in the past, favorite 80’s cartoon, you know, all the important stuff.

Please tell me someone out there remembers Disney’s Adventures of the Gummi Bears!?!?! And please tell me someone else out there tried to make their own version of Gummiberry Juice (which, when drunk by humans, gave them superhuman strength) as a kid by combining Mountain Berry Punch Kool-Aid with actual gummy bears???

No? Hahahaha. Well, uh, me neither. That’s just stupid talk!  Yeah, that’s what it is……stupid.

So anyways, along with the brief Q&A I’ll also perform an extensive movement screen so I can gain a better understanding of how someone moves and whether or not they present with any distinct compensation patterns which may (or may not) be “feeding” into their dysfunction or pain.

Many people have been programmed to think that increased range of motion is good – and that the more we have of it, the better off we are.

Yes and no.

For those who are stuck starring at a computer for ten hours a day and have little to no amplitude (ROM) in their daily lives (and as a result have the movement quality of a hipster wearing a pair of jeans 3 sizes too small), working on improving their mobility would absolutely be a priority and help to improve performance in the gym and their quality of life.

For someone like the individual I was working with yesterday, however – who had plenty of ROM, to the point where she was borderline hypermobile, yet still was under the impression she had “tight” hips – going out of our way to “stretch the tight” and work on improving mobility could have more deleterious effects than good.

She came in with a history of left hip/ITB pain, and upon testing her hip internal range of motion on that side, it was limited.

Pretty strange for someone with plenty of laxity, right?

As is par for the course, she has spent years stretching her hip in hopes of improving her mobility in an effort to get better.

It hasn’t worked.  Yet, I was able to improve her hip IR by a good 10-15 degrees in a matter of 30 seconds without “stretching” her hip. It was priceless to see her reaction when it happened.

So, how did I do it?

I’m Gandalf, duh!

Okay, in all seriousness what I did was work on her REACTIVE STABILITY, which is a term that Dean Somerset has tossed around for a while now.

The Cliff Notes Version: the body will limit a movement into ranges of motion it deems to be either risky, pain producing, or “un-known.”

This is often referred to as PROTECTIVE TENSION, which is what the body creates to help support an injured area.

If I test someone’s hip IR and it’s limited I can’t just assume it’s due to shortness or stiffness of specific muscles. It can definitely be a factor and the main culprit for some people, but it’s something I feel far too many fitness professionals gravitate towards because of an archaic mindset or because it’s “what’s always been perceived as the problem.”

As many of you know Dean (Somerset) and I are good friends. If you ever hear a joke that starts with an American strength coach and a Canadian exercise physiologist walk into a bar……

…..it’s probably us.

He and I have done several workshops together and I’ve had the opportunity to see Dean perform his voodoo assessment stuff each and every time. And it never ceases to amaze me.

One of the best “party tricks” he’ll use in our workshops is exactly the protocol I described above. In short, what he’s found (and I can confirm) is that reduced hip internal rotation is often a symptom of something not working and the body will compensate by forcing surrounding musculature to chronically fire and “tense,” impairing ROM, and thus mobility.

To be more succinct:  lack of hip IR = reduced lateral stabilization.

Have someone do a (correct) side plank, have him or her focus on deep, forceful breathing and watch what happens.

Awesomesauce, right?

The side plank helps work on lateral stabilization, which in turn tells the over tensed muscles to chill out, improves reactive stability, which then in turn takes away the “perceived threat” and ROM improves.

It’s not a catch-all for everyone, but you’ll be surprised as to how often it works. I should also note that it’s not something that will stick long-term. Typically the increased ROM will last a few hours, maybe a day. But for something like this to last at least now we know that it’s not a situation where we’re going to tell someone to “just go stretch.” We need to work on improving (lateral) stabilization.

And this is the type of stuff that Dean covers in Ruthless Mobility.

To reiterate, there are PLENTY of people who need to work on improving their mobility in the traditional sense – mobility drills, stretching, etc – and Dean covers that in droves here. So whether you or some of your clients need to work on mobility in specific areas (t-spine, hips, etc), this resource provides a TON of options.

Dean’s not a small human being. He practices what he preaches, and it’s amazing to see how supple he is in his own right! Trust me: you’re going to be watching the videos and think to yourself, “is that Dean Somerset or Houdini?”

But of more value, and more germane to the point(s) I made above, Dean covers stuff that most fitness peeps gloss over or fail to understand altogether. And that’s why I wholeheartedly feel this is THE next “go to” resource on the topic.

Not only do you get 4-5 hours of brilliant content, but you also earn valuable CEUs to boot. So there’s that to consider as well.

Ruthless Mobility is currently on sale at a heavily discounted price, but the sale ends tonight (July 4th). Get on it people. You won’t be disappointed.

—> Ruthless Mobility <—

CategoriesMotivational Product Review

Tony Gentilcore Swag Now Available: Building a Brand

If you were to tell me ten (0r even five) years ago that I’d see my name plastered on a t-shirt as some sort of “brand,” I would have laughed at you.

“Yeah, right” I would have said back then. “What’s next, lightsabers are real? Donald Trump will be considered a viable presidential candidate?”

And here were are, in 2016, my name is plastered on a t-shirt and Donald Trump is considered a viable presidential candidate.3

Special Edition “Because Heavy Things Won’t Lift Themselves” Tee: Front View

Special Edition “Because Heavy Things Won’t Lift Themselves” Tee: Back View

For those who want to skip the foreplay, you can go HERE to order your fancy schmancy TG apparel.

For those looking to be wined and dined a bit more and seduced with a little word play and backstory, continue reading….

Building a Brand

To be fully transparent: there’s still a small part of me who feels like an impostor, a fitness industry fraud. Who am I to put my name in a t-shirt?

I graduated college in 2002 with a degree in Health Education and was lucky enough to find an internship at a local corporate gym that summer.

For eight weeks I was an intern.

I opened the gym some days, and closed it on others. I worked long hours and felt woefully unprepared the entire time. I remember when I was handed my first “client” and felt like crawling into a corner and hyperventilating into a paper bag.

That internship led to a full-time job, which then led to several simultaneous part-time gigs as a personal trainer in local commercial gyms.

I did that rigmarole for three years.

And then I met some guy named Eric Cressey and we immediately became good friends. I ended up leaving central NY and moved to CT where Eric encouraged me to interview at a gym where he was hired out of grad school.

We worked together for a year and through a series of events decided to move to Boston in the Fall of 2006. It was during this time when I started dabbling in fitness writing. I wasn’t any good then (some may argue I’m no good now), but seeing my first article published on T-Nation was an amazing feeling.4

It wasn’t long after moving to Boston and getting a job at a swanky downtown establishment that an opportunity arose to write a fitness blog for the Boston Herald.

Some of you reading may remember the Step-Up blog. If you do….my sincerest “thank you” for sticking around. I owe you a steak dinner or something.

In the summer of 2007 Eric, myself, and Pete Dupuis opened up Cressey Sports Performance. The rest, as they say, is history.

Since it’s infancy, CSP has grown into one of the most recognizable and respected training facilities in North America (if not the world).

And up until a few months ago, that’s where I happily resided in my little strength and conditioning bubble.

It’s where “the magic happened.”

Yes I was (and am) a co-founder, but as far as the ‘business’ was concerned my main role was to serve as an ambassador for the CSP brand. To help build an army of deadlifting Terminators and 95 MPH baseball throwing assassins.

On the side, however, I was given free-reign to build my own brand underneath the CSP umbrella; to try to make Tony Gentilcore a thing.

I had hoped.

I transitioned my blog on the Boston Herald to my own website and continued to hammer away at building that. The more I wrote, the more I started getting inquires from the likes of T-Nation, Men’s Health, Women’s Health, Men’s Fitness, and various other sites and magazines.

Mind you: this was all happening 5-6 YEARS into my career.

I didn’t start with a brand…..I built one.

I’m now 14 years into my career, and finally feel accomplished enough to have a t-shirt.

It’s a lesson I wish more fitness professionals would understand – particularly those just starting out. Many are more enamored with building a brand before building anything.

I’ve seen some trainers who have been training people for less than six-months writing ebooks on how to train people. Worse still, I’ve witnessed some people act as consultants on how to build a successful fitness business, yet don’t run a business.

Let alone a successful one.

And don’t even get me started on Insta-celebrities:

Then again, I’m not the one with millions of followers. FML.

And Yet I Can’t Help (But Sometimes) Feel Like an Impostor

Impostor Syndrome (source Wikipedia):

“Also known as impostor phenomenon or fraud syndrome) is a term coined in 1978 by clinical psychologists Dr. Pauline R. Clance and Suzanne A. Imes referring to high-achieving individuals marked by an inability to internalize their accomplishments and a persistent fear of being exposed as “fraud”. Despite external evidence of their competence, those exhibiting the syndrome remain convinced that they are frauds and do not deserve the success they have achieved.”

I know it’s my own stupid negative self-talk talking, but when people place my name amongst many of the elite coaches in the industry (Mike Boyle, Dan John, Robert dos Remedios, Gray Cook, EC, Mike Robertson, Bret Contreras, Mr. Miyagi, to name a few) I can’t help but revert back to when I was handed my first client back in 2002, and feel woefully ill-prepared and ill-suited to accept such claims.

I mean, these are coaches who I still learn from, who I still feel indebted to for making me better. Who have numerous gyms, products, and speaking tours amongst them.

And now people are inferring I’m on the same level or on par with them?  Pfffft, maybe if you gave me a +47 handicap.

Look Tony’s got a t-shirt. That’s cute.

 

Okay, that’s enough: I know I’m good. I know I’ve helped a lot of people. I feel I’ve done things the right way. I don’t think I’ve made many enemies. And I’ve stayed in my lane.

I’ve written over 1,700 blog posts, countless articles, and have coached innumerable athletes throughout the years. The past few months, since leaving CSP and venturing off on my own, have been equal parts amazing and scary as balls.

I don’t even know what “scary as balls means,” but for the sake of argument lets say it’s somewhere in between Indiana Jones in a snake pit and watching an episode of The Biggest Loser.

As a good friend told me last year:

“There’s a reason who’ve worked so hard to build your own brand the last 10+ years. You’re going to be okay. People want to listen to and support you”

So, Long Story Short: Buy a T-Shirt….;o)

First off: props to Nor East Apparel for their amazing work in getting this t-shirt design made.

I’ll be selling t-shirts directly at the studio, but I’ve also partnered with the site TheLoyalist.com who will be handling both domestic and international orders.

Basically, you go HERE and:

  • Choose from a variety of apparel
    • Regular tee (TG Logo only),
    • Special Edition: “Because Heavy Things Won’t Lift Themselves” tee,
    • Hoodie
    • Sweat pants.
    • Coming soon: skullies, tank-tops, and I don’t know, stemware, glassware, and fuck it…F-16 fighter jets.
  • Choose your material: 100% cotton, 50/5o, or Tri-Blend (<– my personal favorite).
  • Choose color.
  • Increase your level of awesome by 717%

THANK YOU, everyone, for all your support throughout the years. None of this would be possible without your continued readership.

NOTE: Whether you’re breaking PRs, hanging at home, or out fighting crime, be sure to post pics via social media of you wearing your TG apparel. I’d love to see it!

CategoriesProduct Review Program Design

The Single Biggest Mistake Most People Make With Their Training Programs

Full Disclosure: Today is a repurposed post written last year and coincides with Eric Cressey placing his resource, High Performance Handbook, on sale this week for $30 off the regular price.

Sale notwithstanding, it’s still a good post. You should read it.

The Single Biggest Mistake People Make With Their Training Programs

I want to tell you about a friend of mine. Lets call him Matt Damon.

For the record, no, Matt Damon isn’t his real name. In fact this friend I’m referring to doesn’t even exist (or star in any Jason Bourne movies).

Rather, he serves as a metaphor for many of you reading this post.

You see Matt is like many of you who, unknowingly or not, repeats the same mistake time and time again when it comes to his (or her!) training.

To his credit, “Matt” makes it a point to ensure the bulk of his training revolves around the compound lifts.

Instead of an “arms and shoulders day, “ he performs a chin-up day; instead of a “hamstring and anterior tibialis day,” he performs a deadlift day; and well, you get the idea.

Likewise, while he generally prefers to lift weights 3-4 times per week, he’s not immune to stepping outside that bubble, understands that variety is the spice of life, and enjoys doing other things. Every now and then he’ll attend the Bikram yoga class or spin class or hell, he’s even been known to spend an afternoon hiking or playing Ultimate Frisbee.

At the end of the day, though, his heart and passion lies in the gym and tossing around some iron.

But here’s the thing: he loves to lift weights. That’s what he eats, drinks and breaths. He spends a lot of his free time reading fitness websites like T-Nation.com, Men’s Health, or various blogs (even this one!)5, and he’s been doing it for a few years now.

Yet, he’s never been really happy with his results.

Matt hasn’t sniffed a PR in months (if not longer), he always seems to have some kind of nagging injury – a tweaked shoulder here, a dinged up knee there – and he can’t remember the last time he looked in the mirror and thought to himself, “are those my pecs or a steel plate I have on my chest?”

He’s more or less spinning his wheels.

Does this sound vaguely familiar? Can you relate?  What the hell is he/you doing wrong?

It’s certainly not lack of effort or desire.

I’ll Tell You What’s Wrong

You know that popular saying, “The best program is the one you’re not doing?”

Well, I think a more cogent saying should be,

“The best program is the one you’re not doing, and the one you’ll actually follow for more than a week at a time.”

In other words: Far too many people tend to fall in the trap of program hopping.

One week Matt wants to focus on fat loss, only to do a complete 180 after reading an article the following week talking about a kick-ass Smolov squat cycle.

Then, inevitably, he’ll join his local CrossFit box and do that for a few weeks. That is, of course, until he’s done so many kipping pull-ups and burpees that he hates life or can’t feel the right side of his face.

Which ever comes first.

And then he’ll come across yet another program that promises to add four inches to his biceps, 50 lbs to his bench press, and help him speak fluent Mandarin in a month.

Oh, but wait – two weeks into that program he forgets he promised his girlfriend he’d train for a 5K with her scheduled later next month.

Shit. Goodbye gainz.

You get the point. And I have a fair assumption that, while the above example(s) are a bit exaggerated, many of you reading are sitting their with your tail between your legs.

Many begin an exercise program (whichever it may be), only to follow it for a week, or worse, days, and don’t get immediate results…then blame everything on the program.

Guilty as charged, right?

Program hopping can have a number of detrimental effects:

1.  You never give the body the chance to truly adapt to anything. While it’s a good thing to NOT perform the same things over and over again for months on end (which a lot of trainees make a mistake of doing); the same can be said for switching things up too often.

More to the point: There’s a distinct lack of skill development. You never get “good” or develop proficient at doing anything.

It’s a pendulum that’s swung either too far to the left (not changing anything) or too for to the right (program hopping), and what most people need is to swing it back to the middle.

2.  Moreover, with program hopping, it makes it much more of a challenge to gauge actual progress.

As noted above, if one week you’re performing a deadlift specialization program only to switch gears three weeks later to follow a bench press specialization program, how the heck do you expect to measure progress?

I don’t know if there’s such a thing as program hopping Adderall, but I will say that for most people, most of the time, what will help them most is a program that will give them structure.

Something that will lock them in and keep their focus for more than a week at a time.

A program that will give them purpose, a goal. Results!

Boom, Goes the Dynamite

A few years ago my good friend, business partner, and long-time training partner, Eric Cressey, released his flagship resource Show and Go.

To say it was a popular program and a huge success would be an understatement. It helped countless people nail personal records they never thought possible, take their physiques to another stratosphere, not to mention helped thousands to learn to move better and feel like a million bucks.

As much as the programming was top-notch, I think the biggest benefit was that it held people accountable and kept them on track for an extended period of time.

It gave them focus!

And like magic, people finally attained results.

A few years later Eric released his second digital training program, The High Performance Handbook.

It’s everything Show and Go was/is, but 10x better.

For movie buffs out there reading, it’s like this: The Godfather was the shiz. But the Godfather II? Well, that mofo slapped you in the face and called you it’s daddy.

High Performance Handbook is The Godfather Part II (<– Eric, you have my permission to use that as a blurb).

It’s been a very popular program, one of the best selling programs on the internet since its initial release, and it’s currently on SALE at $30 off the regular price.

NOTE: I recognize everyone who’s anyone in the industry is highlighting the sale today (and all this week for that matter6.) on their respective blogs and websites.

And rightfully so…it’s an awesome program.

But unlike everyone else, I’ve actually seen the program performed in the flesh and KNOW how well it works.

1. First off, The High Performance Handbook allows anyone who purchases it to customize the program to fit their body-type. There’s a self-assessment component that no other training program has implemented before.

Rather than provide a cookie-cutter program – which, lets be honest, is how things have to be done over the internet when you have limited (if any) actual face time with people – Eric made it a priority that people would be able to modify the program based off their body type, exercise frequency, as well as equipment availability. So, in many ways, this is as NON-cookie cutter of an internet program as you can get.

2. This is about as close as anyone is going to get to training at Cressey Sports Performance without actually stepping foot in Cressey Sports Performance.  The templates used and the exercises provided have been tested (and proven to work) time and time again, and are the EXACT same protocols we use to turn people into tanks on a daily basis.

3. Speaking of exercises:  Eric filmed over 200+ videos for this product, including all the coaching cues and bullet points we use with our athletes and clients at the facility.  That’s over three hours of content on its own.

4. Lastly, there are some pretty sweet bonuses involved from fellow Cressey Sports Performance coaches Miguel Aragoncillo and Andrew Zomberg

In all,  you’ll have the option of purchasing the Gold Package (which includes the Nutrition Guide) for $30 off the regular price, or the Silver Package (no Nutrition Guide) for $30 off the regular price as well.

I tried convincing Eric into tossing in a 5×7 picture of me flexing to help sweeten the pot, but he didn’t bite. Pfffft, whatever.

Both options are a steal considering you’re getting 16 weeks of programming with Eric coaching you every step of the way.

The sale’s almost over. Act now. You won’t be sorry.

—-> The High Performance Handbook<—-

CategoriesMedia podcast Product Review

I’m Taking Over the Internet. But Not Really

I’ll be heading out to sunny LA this weekend to meet up with Dean Somerset for our last go at the Complete Shoulder & Hip Workshop of 2015.

We’ve been on a tear lately with stops in Edmonton, St. Louis, and Chicago earlier this fall, and I hope people aren’t starting to get Dean and Tony fatigue…

…because we also have BIG plans for 2016 as well.

A trip to Europe (Prague and Oslo in the Spring), as well as various cities around North America (Toronto, Austin, TX, etc).

NOTE: speaking of Texas, I’ll be in Frisco, TX on Dec. 27th for a 1-day workshop at Full Throttle Athletics. For more info you can go HERE.

And, who knows, we may very well go intergalactic and hit up Naboo. We like to live life dangerously.

Anyways I need to pack and get things organized before I leave tomorrow morning, so today I wanted to take a few moments to point you in the direction of various appearances I’ve made around the internet.

Recent Podcast Appearances

After linking to his awesome article, Is Diet Coke Bad For You?,7Scott Baptie reached out and asked if I’d come onto his Food For Fitness Podcast.

You can listen HERE.

I was also invited by Nada Nasserdeen to make a cameo on her Rise Up For You podcast. It’s a quickie (less than 10 seconds 25 minutes), but we discussed some of my grievances with the mainstream media’s approach to women’s fitness, in addition to delving into my general approach to working with and training women.

You can listen HERE.

Men’s Health & BuzzFeed Article

My latest article on MensHealth.com dives into how to instantly clean up technique on several basic exercises using EXTERNAL cuing rather than INTERNAL cuing.

You can check that out HERE.

Also, I made a cameo on BuzzFeed recently contributing to an article written by Sally Tamarkin on tips to Actually Start Lifting Weights.

Cool New Apparel

Two things to note in the video below.

1. My DL technique is on point, son! After working through some back issues at the start of this year, I’m starting to amp my deadlift numbers back up and feel like I’m making some good progress. Here’s my first set (of 3) of 435 for an easy 4 reps.[/efn_note]The video was cut off at 3 reps. Trust me, I got the 4th.[/efn_note]

2. The sleek apparel I’m wearing.

Was sent some free swag and apparel from @wpnwear and figured I’d break things in with some deadlifts, naturally. #teamwpn

A video posted by Tony Gentilcore (@tonygentilcore) on

I was contacted by a new Australian company, WPN Active Wear, and they were kind enough to send me some free swag – shorts, compression shorts/shirt – to try out and use during some recent training sessions.

I’m normally not someone who wears compression gear when training, but I may change my ways. I found I was able to get warm quicker (and stay warm) and I did sense the compression shorts (underneath the shorts in the video) gave me a bit more of a stable feeling with my back. Huge bonus.

Plus, you know, I look jacked.

I know I have a fair number of Australian readers, so if you’re looking for a some cool, comfortable, reasonably priced fitness apparel give WPN a look.

SIDE NOTE: I like the idea of this being a small company of passionate guys who want to introduce a high-quality product, and aren’t some faceless conglomerate. I receive ZERO kick-back in pointing you towards their KickStarter campaign – HERE – if that’s something you’re interested in supporting/backing.

You should do it. For the kangaroos.

CategoriesProduct Review

Altitude Training Masks: Helpful or Hyperbole?

Lisa and I decided we were due for a little getaway. We’re back in my stomping grounds in central New York (specifically the Finger Lakes Region) to visit family and to partake in some long-anticipated vineyard exploring/wine tasting shenanigans.

Otherwise known as Tony drives Lisa to a shit-ton of wineries.

We’re having an amazing time with my family and couldn’t have asked for a more beautiful weekend

Knowing I was going to be away for a few days I planned ahead and scheduled an AMAZING guest post today by strength coaches Dan Hechler and James Darley. Today they’re going to discuss those silly altitude training masks that are all the rage nowadays that 1) people think actually work and/or 2) people use to pretend they’re Bane.

Like me.

Because I’m an asshat.

Nevertheless. It’s long. But well worth the read. Besides, if you can make it through a Bret Contreras post, you can make it through this. Trust me….;o)

Enjoy

Altitude Masks: Is There Science to Back Them Up?

The altitude-training mask — we’ve all seen them popping up across the country, from high-end performance facilities, to standard commercial gyms, and, of course, to our Instagram feeds. Athletes, weekend warriors, and bros are all donning this mask to achieve similar goals: increase their performance while simultaneously doing their best “Bane impression.” Bane jokes aside, the question is, do altitude-training masks actually increase performance, or do they slowly add to dysfunction?

Understanding the physiology behind the altitude-training mask is the first step to determining whether this tool is really worth implementing in our training.

While it may FEEL like it is making our workout harder, increased exertion alone does not necessarily mean it is actually OPTIMIZING our workout. By examining recent research on the mask, we can begin to gain a fuller understanding of its potential effectiveness.

Thus far, there has been little consideration of the body’s overuse of the accessory breathing muscles while wearing the mask. While the nitty gritty details of our body’s functioning may not be as captivating as this new altitude-training mask looks, it is well worth the discussion.

Hypoxic Training

To understand the creation and use of the altitude-training mask, it is beneficial to know the history and research behind hypoxic training.

Hypoxic training simply put is the practice of exercising, living in, or otherwise limiting relative oxygen availability to enhance athletic performance or acclimatize to altitude prior to an athletic event taking place at high-altitude (elevation above 5,000 feet above sea level).

In a high altitude environment, barometric pressure is decreased compared to sea level.  While the percentage of oxygen in the molecules remain the same at around 20.9%, the decreased pressure causes less total molecules to be available as volume and pressure have an inverse relationship per Boyle’s Law.

In response, the human body over time adapts by the kidneys increasing erythropoietin (EPO) production, which stimulates red blood cell production in the red bone marrow, thus increasing RBC levels (Hematocrit).  This allows for better muscle oxygenation.

History and Early Research

Before the 1968 Summer Olympic games in Mexico City (hosted at 7,350 feet above sea level!) the effects of altitude on elite athletes were understudied.  This changed, since the Olympics saw the majority of elite endurance athletes underperform.  Clearly, something was affecting their performance.

In an effort to prevent future negative surprises, scientists and researchers started to study the physiological changes that occurred in elite athletes when training and performing at high-altitudes.

Early studies conducted in the 1970s showed that training while living at altitude improved aerobic capacity (VO2 max) and improved performance at sea level.  The issue with many of the early studies is that they failed to have a control group, which trained under the same conditions at sea level.  And as we know, no control group = FAIL

Of course, this didn’t matter to strength coaches and elite level athletes.  It was the height of the Cold War and national pride was at stake.  When a tenth of a second can be the difference between placing and not placing, any advantage matters.  So began the idea of hypoxic training and the creation of the United States Olympic Training Center in Colorado.

The Altitude-Training Mask & Research

Since the 1970s, our understanding of hypoxic training has advanced.

The most common form of hypoxic training is the live low-train high (LLTH) approach.  This is when an elite athlete lives at sea level, but prior to an event, trains at altitude for a period of time determined by their coach.

This is the type of training that the altitude-training mask tries to mimic.

The altitude-training mask was created as a way to bring hypoxic training to the recreational athlete looking to improve their performance.  After all, elite athletes do it to become better and gain a competitive edge, so why shouldn’t you?  And best of all, at the super affordable price of $100 or less!

If you ask the altitude-training mask fanboys, they will tell you that the benefits are undeniable.  You will experience increased lung capacity, oxygen efficiency, energy production, and physical stamina.  Is there anything that it doesn’t do for you?

Now, does the research back up these bold claims?

The truth is that very few studies have been conducted on altitude-training masks.  The one that is constantly used by companies that sell masks is a 2014 study by NAIT University.

In this study, 14 participants (8 male and 6 female) performed periodized high intensity interval training in a 5 week period while measuring V02 max utilizing the Rudolph valve maximal test and power output.  One group used an altitude-training mask while the other used self contained breathing apparatus (SCBA) used by firefighters.  There was no group performing the HIIT training without an altitude-training mask or SCBA.  The study concluded that the altitude-training mask was equally effective as the SCBA.  Since both power output and V02 max improved in both groups.

In essence, all the study proved is that HIIT improves your V02 max (earth shattering!) and that altitude-masks might be an item that can be used by fire departments to mimic wearing a SCBA.  

It would be interesting to see, if using an altitude-training mask would be an effective and efficient way to train firefighters by strength coaches to simulate working fire conditions?  I don’t have enough expertise with that population to comment, but would love to hear feedback!

Yet, what this study clearly does not do is support any of the bold claims made by the companies and altitude-mask advocates.

So, lets take a look at LLTH studies done without the use of a hypoxic training mask.

Several studies have looked at the LLTH approach utilizing normobaric hypoxia chambers with inconclusive determinations.

  • A 2005 study by Morton et al looked at short-term intermittent hypoxic training (4 weeks) in 16 trained athletes separated into two groups of 8.  Both groups performed the same type of training program except one trained at sea level while the other trained at simulated altitude of 9,000 feet in a normobaric hypoxia chamber.  The results showed that there were no advantages to training at altitude compared to sea level when looking at aerobic and anaerobic performance markers in such a short time frame.
  • A 2010 review by Vogt et al examined previous functional and muscular research done on LLTH training.  They concluded that the performance data from previous research studies did not conclusively prove that hypoxic training lead to increased performance at sea level.  Instead the evidence suggested that training at altitude made you better when performing at altitude.  Imagine that!  As a caveat, Vogt el al acknowledged that VO2 max markers and maximal power output data might not be sensitive enough to pick up slight performance enhancements in elite athletes.
  • A recent 2014 study by Richardson et al showed that simulated hypoxia sprint interval training conducted in a normobaric hypoxia chamber by 27 young participants did not improve V02 peak markers compared to sprint interval training done at sea level.  Although both groups saw an improvement of V02 peak markers from sprint interval training.

The key conclusion is that LLTH training whether using a normobaric hypoxia chamber or altitude-training mask is most likely not going to improve the athletic performance in elite athletes.

In fact, using an altitude-training mask might actually be detrimental to athletic performance when you factor in breathing patterns and their importance to athletic endeavors.

Oh, and if you are a recreational athlete, don’t waste your money.  You will avoid looking like a douche(tte) *we are equal opportunity here* and not to burst your bubble, but you don’t need an altitude-mask to help with your bicep curls and lat pulldown gainz.

PRI

To understand how certain breathing patterns affect performance and overall health, we first must review the inhalation process, and the Zone of Apposition, or the ZOA (oh yeah we’re going there).

NOTE FROM TG: HERE’s a post I wrote related on the topic of PRI and how, oftentimes, trainers tend to go too far down the rabbit hole when it’s not necessary.

During inhalation, the top of the diaphragm (dome) descends in a piston action, creating a negative pressure gradient in the thorax which drives air into the lungs.

During this process, the ribs rotate outward, the front of the spine pulls upward, and the bottom portion of the diaphragm helps pull the dome downward. To create more room for the dome to pull downward, the abdominal muscles relax, allowing the organs to move slightly. During vigorous activity, this abdominal activity is even more pronounced. With exhalation, the process is reversed.

 

When the ZOA is optimized, this process functions at a high efficiency rate.

Yet when the ZOA is suboptimal, and the dome cannot descend efficiently, the body may employ compensatory strategies. In one such strategy, the body relaxes abdominal musculature at a higher degree than normal to allow for proper thoraco-expansion.

However, overuse of this strategy can lead to decreased abdominal use during breathing and increased upper chest breathing, which will eventually shorten the diaphragm and hyperinflate the lungs.

You may be wondering, why the hell should I care about my ZOA and chest breathing? Well, having suboptimal ZOA and being a dominant chest breather will force you to heavily rely on the accessory breathing muscles, such as the scalenes, sternocleidomastoid, upper trapezius, pectoralis minor, and paraspinals.

During vigorous activity, inhalation is dramatically increased, becoming even more necessary than usual. We all know what it’s like to suck wind during conditioning or after a hard play. Now when we add a device to our training that makes it harder to breathe, what do you think our response will be: focusing on inhaling (the challenge due to the mask) or exhaling out that hard-fought air? Damn right, we’re inhaling longer than exhaling!

Now, let’s add that mask for 60 minutes of training, and we will begin to see the issues that start to pile up.

Our need to tap into the accessory inhalation muscles is heightened, and the associated dysfunctions come into play. When looking at these muscles’ individual functions, we begin to see the big picture unfold.

Scalenes

This muscle elevates the first and second rib cage, unilaterally flexing the head to the same side, while also bilaterally flexing forward (cervical flexion). Working at computers, cell phones, and desks puts us in a high degree of cervical flexion leading to a modern-day posture known as the “turtlehead.” Overuse of the Scalenes from excessive inhalation will only increase the neurological tone, continuously feeding this postural nightmare.

Sternocleidomastoid

This muscle also elevates the first and second rib (see a pattern?), flexing and laterally rotating the head. Similar to the scalene, when used bilaterally, it causes cervical flexion. Overuse of the SCM can cause numerous health problems, most notably head or neck pain.

Upper Traps

This muscle assists in elevating the scapula and, in tandem with the serratus anterior and lower trapezius, contributes to upward rotation of the scapula. If overuse makes the upper trapezius too dominate, the ability to effectively execute overhead movements is greatly diminished.  

 

Pectoralis Minor

This muscle stabilizes the scapula by pulling it forward, against the thoracic wall. In most (bad) programs, overuse results from excessive pushing movements and insufficient pulling. When the Pec Minor gets too tight from excessive pushing or computer use, it can cause rounded shoulders, leading to External Impingement. Combining overuse of the Pec Minor during mismanaged training programs with overreliance on it for inhalation during activity results in a recipe for disaster, and the oh-so-sexy Mr. Burns posture.

Erector Spinae

This muscle helps prevent flexion of the spine, keeping the body upright. Excessive use and neurological tone of the erector spinae adds to the dysfunction of excessive lumbar lordosis. The body has a natural curve (lordosis), but when the anterior core becomes over-lengthened (weak), lower back pain is often the result. One component of suboptimal ZOA is relaxed (weak) abdominals.

When we are putting in work during our training sessions, our ability to control and utilize our respiratory system as efficiently as possible is paramount. This control is one of the greatest advantages an athlete can possess. Adding a device that purposefully disrupts this ability during training teaches athletes different breathing compensatory patterns. As we just demonstrated, this compensatory strategy can lead to suboptimal ZOA, decreased anterior core function, increased muscle tone, and lower back pain. All these are recipes for injuries, and no one has ever won a game while on the bench.

Conclusion

Any respectable strength coach utilizes a risk versus reward criteria when programming for an athlete.  If not, then you simply aren’t doing your job as a coach.  When it comes to the altitude-mask, the overwhelming evidence shows that at best the device is ineffective and at worse, it might actually hinder your overall performance!  I don’t know about you, but in this case, I think it is safe to say that the possible reward does not outweigh the risks of decreased performance and possible spike in injury occurrence due to increased breathing dysfunction.

About the Authors

Dan Hechler is the founder of Allostatic Athletics and a Strength and Conditioning Coach in Boston. He works predominantly with youth athletes as well as the general population. His ultimate goal is to help every client and athlete get strong, hone their technique, and appreciate the gift of movement. He is a former Northeastern University S&C intern and currently interns at Train Boston and AMP Fitness Boston. He is finishing up his B.S. in Exercise Science at UMass Boston and will be pursuing a Master’s Degree next fall.

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James Darley is the founder of Historic Performance based in New York City, and specializes in making busy finance and marketing professionals strong, jacked, and athletic.  He is a former LIU-Brooklyn S&C intern and a regular guest contributor at Change Collective.  Outside of fitness, James enjoys reading history books and generally being an athletic nerd.  Check out his Twitter and Facebook to get daily goodies!