CategoriesProgram Design

Training Over 40 Doesn’t Mean Your Life Is Over

My name is Tony Gentilcore and I am over 40 years old.

41 to be exact.

Old enough to remember when He-Man ruled Saturday morning cartoons, Back to the Future was released in theaters, and when shows like Knight Rider and Air Wolf were network tv staples.1

Too, I’m also the same age now that, in some demented version of paying it forward, I feel I’m obligated to tell every 25 year old I pass at the squat the following words of wisdom I used to receive ad nauseam when I was their age….

“You wait till you’re my age, kid.  You won’t be training like that.”

Copyright: bezikus / 123RF Stock Photo

 

Needless to say, I think that statement is peppered with a degree of malarkey 2

I know when I used to hear it my eyes would roll so hard to the back of my head I’d look like Bran Stark/the Three-Eyed Crow.

“Pfffffft, whatever grandpa,” I’d think to myself. “I’m still going to be getting after it well past the age of 40. I’m not going to use age as an excuse to take it easy.”

Well, now that I am “of age”…I can say two things with confidence:

  1. I’ve never uttered the “wait till your my age” line to anyone, ever.
  2. There is a bit of truth to it. Training, for most guys, most of time, will require a degree of tinkering once the big FOUR-O hits.
  3. Given all the 80’s-90’s remakes in Hollywood of late, when the hell is Air Wolf going to get some love?

You’re 40, Not Dead

My friend and colleague, Bryan Krahn, sums it up nicely:

“Few things are as divorced from reality as your typical “over 40” fitness article.

It shouldn’t come as a surprise, as their respective authors are typically 25 year-olds with social media profiles filled with self-serving selfies yet very few actual mid-life clients.

What really irks me though is the whole “one size fits all” approach.

Certainly there are a few universal truths that apply to most every 40-something fit person (or wanna-be fit person).

Age requires more attention be paid to cardiovascular health, lipids, and joint mobility, all while keeping both day-to-day and overall recovery in check.”

While there are exceptions to the rule, in my experience, most articles or training programs geared to the 40+ lifter can be summarized as follows:

Knee pain? No squatting, lunging, running, walking, or breathing for 4 to 317 weeks.

Low back pain?  No deadlifting whatsoever. And obviously…creatine, BCAA’s, Jack3D, and a Starbucks Grande mixed in apple cider vinegar.

Shoulder pain?  Surgery…there’s no other way.

In a nutshell, you’re relegated to a program filled with nothing but cable pull-throughs, hip flexor stretches, and shoulder external rotation drills.

Basically, it’s corrective exercise hell.

To which I say:

via GIPHY

Make no mistake: the various nuances that come into play when discussing the over 40 lifter – career, kids, prostate exams – do require our consideration and attention when designing a competent, well-thought out training program.

However, lets not toss in the towel and start the countdown to Hospice Care just yet.

Frequency of Workouts May Trump Length

In my twenties and early 30’s I used to pride myself on the length of my workouts.

2-2.5 hour training sessions were not outside the norm.

Then again, back then, my life revolved around reading Vonnegut novels and watching Alias re-runs. I had nothing but time to workout.

And, as you can probably surmise, I was a major hit with the ladies.

Today the idea of workouts running that long make me cringe. In fact whenever I hear about anyone bragging about a workout that rivals the running time of Titanic my inner “Sweet Brown” can’t help but take over:

“Ain’t nobody got time for that!“

Once family, work, and never-ending extra-curricular activities for the kiddos start to enter the equation, having 60-90 minutes available to squeeze in a training session is a rare commodity.

Vegas has better odds of you spotting a unicorn

To that end, I’ve found it behooves many trainees (with a life) to make the switch to shorter, more frequent training sessions – 30-45 minutes – throughout the week in lieu of marathon sessions.

While not always the case, it tends to be more palatable to tell someone to squeeze in a “quickie” – maybe a “meathead” session where they get an arm pump – than it is to force-feed a workout that takes 90 minutes to complete.

What’s more, and from what has been my experience, those quickie 30 or so minute sessions tend to be money workouts.

Meaning, people will work hard. And, I’d rather someone work hard for 30 minutes, 4-5 times per week than to half-ass 2-3 90 minute sessions.

Flirt With Performance, Don’t Have a Relationship With It

Forgive the potty mouth, but this is probably the one thing that will mind-fuck a lot of people.

I’ve always championed the notion that having a performance-based goal is a game changer for most trainees, as it provides purpose and intent with training.

It prevents incessant meandering around the weight-room, which is always a progress killer.

That being said, I came across this Tweet from strength coach Jim Laird the other day that really hammers home a key point:

You should train for performance. Just not year round.

Case in point, I finally hit a 600 lb deadlift just before my 41st Birthday last month.

NOTE: This may or not be the 512th time I’ve posted this video.

 

While this had been a long-time goal of mine I’d be remiss not to note that it came with its parade of setbacks.

I’d go very long stretches hitting my deadlift pretty hard. And, inevitably, my back would be like “Um, fuck you, Tony.”

It wasn’t until I took a step back and realized it would help to intermittently pump the brakes, not to mention take breaks, specifically, from training for this one goal that I really started to make headway.

(In no small part this revolutionary breakthrough came as a result of hiring another coach to write my programs.)3

You Don’t Want To Hear It, But Mobility Matters

Nobody wants to do their mobility work.

I’d soon rather wash my face with broken glass than do it myself.

But I do it anyways.

The key, I found, is to attack it in one of two ways:

1. Understand that the quickest way to guarantee your clients (probably) won’t do it is to include a warm-up at the start of a training session that A) includes a list of 20 exercises and B) takes far too long to complete.

2. Instead, either include more “hybrid” based mobility drills that combine several exercises into one which will help expedite the process:

Pigeon to Half-Kneeling

 

Seated 90/90 Flow Drill

 

Yoga Push-Up Complex

 

OR

Include more “fillers” – low grade mobility/activation drills – INTO the program itself.

As an example:

A1. Trap Bar Deadlift 3×5
A2. Rocked Back Adductor Stretch w/ Extension-Rotation 3×6/side

 

Or maybe:

A1. Pecification of Pecs (Bench Press) 3×5
A2. Bench T-Spine Mobilization 3×8

 

The “filler” approach is great because it still sprinkles in exercises that target problematic areas – glute activation, T-spine mobility, hip flexors that need a crowbar to release – yet it doesn’t feel too “correctivey.”

It’s the perfect way to trick people into doing the stuff they need to be doing, but otherwise wouldn’t.

Now if only there were a program that was designed for the 40+ lifter in mind…..

Strong MOFo Program

Bryan Krahn and I are looking for highly committed, experiences lifters to beta-test our Strong MOFo program for four months.

The Deets

The program will be hosted on my CORE Online app, which in an online service via my website. This offers a few benefits:

  • This will allow you to follow the program on your phone (but relax, you’ll also have the option to print it out too, you geezer).
  • You’ll have immediate access to video tutorials and explanations of all exercises.
  • You’ll also have access to a community forum to converse with other beta testers as well as to ask questions to Bryan and myself.
  • Selfishly, it’s more convenient for us to go this route rather than deal with a plethora of Excel spreadsheets and emails. This way, there’s a “home-base” for everything.

Cost: We’re offering this beta program at a price of $249. This will cover four months of programming (and is less than what Bryan and I charge for one month of distance coaching).

Start Date: The start date is Monday, December 18th.

Requirements

  • You have to be a minimum of 35 years old.
  • You have to have experience lifting weights. If you’re unable to deadlift, then, um, this may not be the program for you.
  • You have to have access to a well-equipped commercial or home gym. The last thing we want to be doing is tweaking someone’s program who only has access to dumbbells up to 40 lbs, a treadmill, and a rubber ducky.
  • You have to be relatively injury-free. Aches and pains are one thing. A frozen shoulder or six-months post back surgery is another

—> SIGN UP FOR STRONG MOFO <—

Categoriespersonal training Program Design Strength Training Uncategorized

10 Steps To Dominate Your Deadlift Technique

The better title of this post should be: “10 Steps To Ensure You Won’t Destroy the Back Of Your Pants (With Your Spine) When You Deadlift.”

The deadlift, as with any compound movement, requires precision and attention to detail in order to 1) Perform it well 2) Not get hurt and 3) To have any shot at lifting appreciable weight. There are many moving parts to the lift, however, to speak candidly, of the “Big 3,” the case could be made it’s the least technical.4

This is not to insinuate it’s altogether easy or simple. Simple in concept? Yes. I mean, picking a barbell up off the ground and locking it out isn’t rocket science. Simple in execution? Well, that’s where things get a bit more complicated.

Below are some overarching (<—Ha, pun intended) “themes” with regards to setup and execution of the deadlift I feel are important across the board.

Copyright: spotpoint74 / 123RF Stock Photo

 

1) First, Lets Clear the Air

The internet likes to argue. It’ll argue whether or not the dress was gold or blue (remember that stupid debacle from a few years ago?), DC vs. Marvel, high-bar vs. low bar squats, and/or who’s the most bad-ass He-Man character not named He-Man.

Cyclone anyone?

More cogent to the topic at hand, people will also argue on the internet that anyone who SUMO deadlifts is cheating.

The prevailing, uppity, train of thought is that, because one is closer to the ground when performing a SUMO deadlift (compared to a conventional stance) it’s easier and thus it’s cheating…and somehow less relevant of a lift.

To which I say: bull to the shit.

Unless your name is Professor Dumbledore and can somehow make someone’s femur change length when they switch from a conventional stance to SUMO stance…the whole “it’s less ROM, it’s easier” argument is a moot one.

The moment arm (femur) doesn’t miraculously change from conventional to SUMO stance.

It’s just…..different.

What you lose in the sagittal plane during conventional, you gain in frontal plane when performing SUMO style deadlifts.

Generally speaking (due to the moment arms and levers at play):

Conventional Pulls: easier/faster off the ground, harder at lockout.

SUMO Pulls: harder/slower off the ground, all out sexification at lockout.

Stephanie Cohen hit a 525 lbs deadlift at a bodyweight of 123 lbs recently. It was done SUMO.

 

True to form, (some of) the internet projectile vomited all over itself calling her out, saying it didn’t count, and that it’s not real powerlifting (I guess because she was using straps?).

1. Hahahahaha. I have to assume most commenters calling her out couldn’t sniff her warm-up weight.

2. Um, the lift didn’t take place at a powerlifting meet. So thanks for making the stupidest argument you could possibly make.

[For the record: most powerlifters I know are some of the most respectful, courteous, and supportive people I know. They would never turn their nose to such an impressive lift.]

Step one to successful deadlift technique is to figure out what style feels best FOR YOU.

What feels better? What feels more powerful and stable? Which one places you in the best position possible?

Some people will do well with conventional style, while others may prefer SUMO. Both are fine.

Relax internet.

2) Get Your Air, Set Your Ribcage

Gone are the days of cuing people to excessively arch their backs. Gross, repetitive extension can have just as many negative ramifications on spine health as gross, repetitive flexion.

Ideally we want to shoot for more of a canister (or pillar) position where the pelvis and ribcage are “stacked” on top of one another. Most specifically, the pelvic floor and diaphragm are stacked on top of each other.

I like to cue people to get a big gulp of air and aim for 3D expansion (breathing into their stomach, sides, and back) before bending over to grab the bar.

Admittedly it takes a bit of practice but makes a profound difference in how the lift feels.

3) Chest Up, Show Me Your Logo

This is a cue I stole from Eric Cressey and a staple at Cressey Sports Performance. Generally speaking I like to see the following on the deadlift setup:

  • Shoulders above chest
  • Chest above hips
  • Hips above knees.

This isn’t the case for everyone, mind you, but a good rule of thumb to follow. This will ensure most people stay in a “neutral” position and offset the bulk of shear forces on the spine.

I’ll often stand in front of an individual and just say “show me your logo the entire time” as he or she descends down to the bar.

The end result should look like the picture above.

If not, this happens:

4) Armpits Over Barbell, Max Hamstring Tension

Regardless of style of pull, the goal with one’s set up should be armpits over the bar with maximal hamstring tension.

This will help ensure 1) hips are as close to the bar as possible (without making it too squatting. In that case the hips are actually further away….laterally) and 2) people will be less likely to pull via the lower back.

 

5) Turn Lats On

The lats are a big player with regards to deadlift technique. You want to make sure they’re “set” to help with upper back stiffness during the lift itself.

The best cue I’ve used to help with this is to tell someone to “squeeze the oranges in your armpits.”

Works like charm.

6) Pull Slack Out of the Bar or Bend the Bar

7) Push Away

The deadlift is just as much of a PUSHING exercise as it is pulling. You want to generate force into the ground and drive AWAY, thrusting your hips forward as you stand up.

People who solely focus on pulling the weight up – via their back – are often the ones that complain about it low back pain the most.

8) Finish at Top or Stand Tall

A common mistake I see some trainees make is either not getting their hip through at the top (AKA: the sexy stripper butt) or going too far.

“Hump the bar” at the top. Finish. Stand tall. All are cues I’ve used that work and get people to finish with their glutes.

9) Don’t Let Go

On the descent, don’t let go.

Stay engaged.

It’s here where I’ll often see people round their shoulders or lose their upper back position. And it makes me sad.

Keep your abdominals engaged (and keep squeezing that orange), even on the way down.

NOTE: Disregard for max effort pulls….;o)

10) Reset or Peel the Shoulders

There’s a time and place for tap-n-go deadlifts, but I have to admit I rarely use them. Instead I’ll tell people to “reset” between each rep – albeit it’s brief – to gulp their air, “peel their shoulders back,” and to make sure they’re in a good position for the next rep.

The video below is of me demonstrating this with a dumbbell, but you should still get the gist:

 

These Aren’t Set in Stone

None of what I said above is concrete.5 There will always be some slight deviations based off someone’s anatomy, ability level, and goal(s).

However, I have found that for most people, most of the time, they all work really well to get people’s technique in check.

Happy Thanksgiving everyone!

CategoriesProgram Design Strength Training

3 Unique Drills to Help You Conquer Your First Pull-up and Then Some

When you see the name Elon Musk it’s a safe bet adjectives like “smart,” “intelligent,” and “revolutionary” come to mind. Jason Bourne? “Badass,” or maybe “guy I wouldn’t want to pick a fight with.”

Meghan Callaway?

Well, if you ask me, when I see the name Meghan Callaway I think “amazing coach and the World’s #1 ranked pull-up connoisseur.”

Copyright: korarkar / 123RF Stock Photo

 

To put it lightly: Meghan likes pull-ups.

She likes them a lot.

via GIPHY

 

And, to speak truthfully, there aren’t many coaches I’d tip the hat to when it comes to pull-up mastery and programming than Meghan. She consistently impresses me with her content and knowledge on the topic, and as it happens she just released her latest resource, The Ultimate Pull-Up Program, today.

If you struggle with the pull-up and/or are looking for a little direction on how to become more proficient with them (not to mention learning a TON of awesome variations) than I can’t recommend this resource enough. It’s on sale this week at $50 off the regular price for this week only.

3 Unique Drills to Help You Conquer Your First Pullup

Performing your first pull-up is a unique experience.

In fact, when many people conquer their first pull-up and get their chin over the bar (of course without straining their neck to do so), they often experience far greater feelings of empowerment, accomplishment, and downright badassery than when they hit PR’s on max deadlifts, squats, and other heavy meat and potatoes exercises.

Meghan showing off.

Maybe I’m a little biased, but with pull-ups it is just different.

When it comes to tackling pull-ups, many people quit long before they’ve achieved their first rep. Others hit their first rep but are never able to string together multiple reps and become frustrated.

Let me tell you, it does not have to be this way.

In most cases, people fail to reach their pull-up goals not because they are weak, but because they are not training for the exercise the right way.

Many people possess enough upper body strength that they should be able to do pull-ups, but they often suffer from technical deficiencies. Other people know what to do but they do not possess the requisite levels of lumbo-pelvic stability or the ability to control the movement of their shoulder blades.

So essentially, instead of moving a stable object to and from the bar in a shorter and more efficient straight line, they are forced to move a heavy, floppy and limp body to and from the bar and in a longer and inefficient arc. Kind of like Erick here. Tony likes cats so I know he understands.

In this article I will provide some of my favorite exercises that address various areas that are holding many people back from performing their first pull-up ever, or from performing multiple reps and feeling like a total badass, or perhaps Wonder Woman.

Without further ado, here are some of my go-to exercises for conquering the pull-up.

1) Scapula Pull-Ups

If you cannot hang from the bar or control the movement of your shoulder blades, you will not be able to perform a pull-up.

This exercise will help lead you to your first pull-up as it develops grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

While this is a pull-up regression, it is a definite stepping stone towards doing your first pull-up. If you are performing this exercise correctly, the muscles in your mid and upper back, not your arms, should be doing the majority of the work.

 

Key Coaching Cues:

  • Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

 

  • Before you perform your first rep, make your body as stable as possible by bracing your core, tucking your ribs towards your hips (closing the space in your midsection), squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet. This will stabilize your pelvis, spine, and legs, and will prevent your body from swinging.

 

  • In terms of the pull-up, without bending your elbows or initiating the movement with your arms, use the muscles in your shoulder blade area and draw your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip), and lift your body a few inches. Pause in the top position, really contract these muscles, and lower yourself to the starting position in a controlled manner. Fully extend, but do not hyperextend your elbows.

 

  • On the lowering portion of this movement, your shoulder blades will perform the reverse movements as they did on the way up.

 

  • Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

 

  • As for your breathing, exhale just after you have initiated the scapular movement and have drawn your shoulder blades together and down; inhale and “reset” as you are descending, or do a full reset when you are in the bottom position.

2) Pull-Up Regression: Eccentric Pull-Ups (from a bench)

Many people falsely assume that when they have accomplished the awesome task of “pulling” their body to the bar their job is done, and they allow their body to free-fall to the bottom position with reckless abandon.

This exercise will help you improve your pull-up technique (lowering component), and develops upper body strength, grip strength, scapular and shoulder controlled mobility, and lumbo-pelvic stability.

Owning the ability to lower your body with control and ease will make your transition into the next rep much more seamless, and will thus improve your ability to perform multiple reps.

 

Key Coaching Cues:

  • Grab onto the bar so your palms are facing away from you and are slightly greater than shoulder width apart.

 

  • Stand on a bench or box so your chin is already at (or close to) the height of the bar. Or if you are already able to, jump from the floor and pull yourself up the rest of the way by using the muscles in your mid and upper back and drawing your shoulder blades together and down (bring each shoulder blade in towards your spine and down towards your opposite hip). Do not initiate the movement with your arms.

 

  • When your reach the top position, it is important that you stabilize your body as quickly as possible as this will prevent your body from swinging back and forth and will allow you to focus on the lowering portion of the exercise. You will achieve this full body stability by taking a deep breath in through your nose (360 degrees of air around your spine), bracing your core, tucking your ribs towards your hips, squeezing your glutes, straightening your knees/flexing your quads and hamstrings, and dorsiflexing your feet.

 

  • Repeat the breathing, bracing, and rib tuck that I described above; now perform the eccentric movement and slowly lower yourself down to the bottom position in 3-5 seconds. Use the muscles in your mid and upper back, anterior core, glutes, and legs to control the movement. Your shoulder blades should move in a controlled manner. Do not allow your lower back to hyperextend or ribcage to flare. Keep your chin tucked and neck in a neutral position.

 

  • Let me reiterate that this exercise is not for the arms. The muscles in your mid and upper back should be performing the vast majority of the work, and the muscles of your anterior core, glutes and legs will help keep your body in a stable position.

3) Dead Bugs With Double Kettlebell Resistance

A huge number of people fail to excel at the pull-up because they treat it like an upper body exercise when in fact it is a full body exercise that demands a lot of lumbo-pelvic stability.

This bang for your buck dead bug variation accomplishes just that, and helps you develop the necessary level of tension that is requisite to optimal pull-up performance. This exercise also develops scapular and shoulder controlled mobility.

 

Key Coaching Tips: 

  • Lie on the floor. Grab onto two kettlebells or dumbbells, and extend your arms so they are in a vertical position, and so your hands are above your chest.

 

  • Lift up your legs so they are in a vertical position, straighten your knees, and point your feet toward you (dorsiflex). Keep your chin tucked and neck in a neutral position.

 

  • Before you go, take a deep breath in through your nose (360 degrees of air around your spine), and tuck your ribs towards your hips. Now forcefully exhale through your teeth, contract your anterior core muscles as hard as you can (10), and slowly lower the kettlebells and one leg towards the floor and to a range where you can maintain proper form. Return to the starting position. Reset and repeat with the opposite leg.

 

  • Make sure you don’t allow your ribcage to flare or lower back to hyperextend.

 

  • Keep your legs relaxed so they do not dominate.

 

  • Make sure that your knee remains in a fixed position and that the movement occurs from your hip.

 

  • One key I like to look for is that if your shirt is wrinkled it likely means your ribs are in the right position. If your shirt suddenly becomes smooth, you have likely disengaged the muscles in your anterior core and have flared your ribcage. This defeats the purpose of the exercise.

Now that I have given you some extremely useful exercises that will help you accomplish your first pull-up ever, or several consecutive reps, it’s time to let the cat out of the bag and get started on achieving this amazing goal. Apologies for the cat references, but my cat is snoring while I’m trying to write this.

The Ultimate Pull-Up Program

Whether you’re male, female, Klingon, whatever….getter better at pull-ups is never a bad option and will almost always carryover to other endeavors you pursue inside the weight room (and out).

  • Improved ability to squat and deadlift a metric shit-ton of weight? Check.
  • Improved body composition? Check.
  • Harder to kill as a whole, especially during the impending zombie apocalypse? Check.

This is undoubtedly one of the best resources on the topic I have ever come across. If you’re looking to up your pull-up game you’d be hard pressed to find a more thorough resource.

—> Save Yourself $50 and Get to Work <—-

CategoriesAssessment coaching Program Design speed training

Bottoms-Up Squat Patterning Is the Jam

splitov27@123rf.com

I was livid.

Not long ago I had a female client come in for an initial assessment and she divulged to me the previous coach she had worked with, in not so many words, inferred she was “dysfunctional” and that she’d likely never be able to perform a decent squat.6

What kind of BS is that? Within ten minutes of the first session you tell someone how much of a walking ball of fail they are? Awesome business model, dude.

I took it as my mission to use that initial session with her and demonstrate to her success; to prove to her she could squat. Maybe not with a barbell on her back, ass to grass, but I wanted to show her that 1) not many people are able to do that in the first place and 2) there are many different iterations of the squat and it was my job to showcase what her best options were given her ability level, injury history, and goal(s).

Screw that coach.7

The interaction above took place several months ago.

And, not to be too braggadocious, I was able to successfully get her to “squat” within that first session after taking her through a thorough screen and using more of a bottoms-up approach to pattern her squat.8

It all came down to getting her nervous system comfortable in the bottom position and to own it.

Cliff Notes Version:

  • Perform a hip scour to ascertain general anatomy limitations
  • Assess both passive AND active squat pattern(s).
  • See if active “matches” passive ROM (Range of Motion).
    • If so, do they demonstrate enough motor control to, well, control that ROM?
    • If not, is it a mobility or stability issue? I find it’s rarely the former. However mobility tends to be everyone’s “go to” scapegoat.
  • Implement appropriate patterning drills that match the trainee’s ability level and don’t bore them to tears with too many corrective drills that don’t accomplish much of anything.

Non-Cliff Notes Version:

Read THIS —-> Building the Squat From the Bottom

Bottoms-Up Is the Jam

Using the BOTTOMS-UP approach to introduce specific movements – in this case, the squat – is a foolproof way help build your client’s confidence in the movement and to start to nudge a training effect.

NOTE: a baby dolphin dies every time you default to 30 minutes of “ankle mobilization” drills.

This past weekend I was fortunate enough to attend the Clinical Athlete Workshop in Springfield, MA with Dr. Quinn Henoch, Dr. Zak Gabor, and Matthew Ibrahim.

Quinn brought to light two more drills I’m immediately going to add to my arsenal and I wanted to share them with you here.

Check these bad boys out.

Quadruped Rockback Squat Patterning

 

Tall Kneeling Squat Patterning

 

Pretty cool, right?

Play around with them yourself. Use them with your clients. Demonstrate to your clients that they can do stuff, and that oftentimes it’s just a matter of breaking down movements into more digestible parts to show them success.

Go to work my Padwans.

halfpoint@123rf.comCategoriesProgram Design Strength Training

The Deload Week: Yes, No, Maybe So?

Outside of several other health/fitness arguments – steady state cardio vs. HIIT, low bar vs. high bar squats, weight belt vs. not wearing weight belt, Paleo vs. eating like a normal human being with a life, blue yoga pants vs. black – there aren’t many topics which rev people up or bunch panties more so than the deload week.

Some people believe they’re crucial for long-term progress, while others feel they’re a complete waste of time?

Who’s right?9

What Is This “Deload” You Speak Of?

For the uninitiated, in simplest terms, the deload week or “deload” is a purposeful, structured, and oftentimes planned reduction in training volume or intensity (or both) with the intention of improving performance, recovery, and/or injury prevention.

The concept has its roots via the Fitness-Fatigue Model (or, Two-Factor Theory Model) popularized by I have no idea (probably some Russian dude, they’re smart) and is a tool used to help optimize an athlete’s preparedness for training, and subsequently effect their ability to “peak” or perform at a high-level in his or her’s respective sport.

Feel free to peruse Wikipedia – or any number of my friend’s and colleague’s websites – for a more thorough, eloquent, and potty-mouth free explanation.

However, in even more simpler terms the Fitness-Fatigue Model can be explained as follows: you lift heavy shit in the weight room and you either build “fitness” or accumulate “fatigue.”10

Broadly speaking deload weeks are widely accepted as most “relevant” for a few demographics:

  • Professional or elite-level athletes (<— probably not you).
  • Advanced or “strong as shit” lifters (<— probably not you).
  • Jason Bourne (<— probably not you. But if so, can we hang out?).
  • Those who are often injured (<— might be you).

If you’re a competitive athlete with an in and off-season and your livelihood relies on your ability to perform at a high level or you’re someone who’s strong AF, it’s likely you’ll benefit from a healthy diet of deload weeks.

On the other hand, if you’re Dale from accounting and you spent two weeks on 5/3/1 or, I don’t know, took a CrossFit class two days in a row, relax, you don’t need a deload week.

I tend to agree with strength coach Mike Ranfone:

“Deloads are like cheat meals everyone wants one but not many have earned one.”

In reality, though, the real best answer as to whether or not a deload is warranted is: it depends.

I mean, if you want to keep things as succinct as possible look no further than a brilliant quote I stole from Molly Galbraith (courtesy of Greg Nuckols):

“If you feel good and are making progress, do more. If you feel bad and aren’t making progress, do less.”

via GIPHY

For Shits and Gigs Lets Dig a Little Deeper

Jordan Syatt has written in the past regarding the idea of the traditional deload and why he feels it’s a bit misguided to assume everyone needs to follow it.

In short, a traditional deload encompasses a full-week of pre-planned reduction in training preceded by three weeks of intense training. The deload week usually involves using submaximal loads (40-60%) and can also include nothing more than dedicated mobility/activation work, bodyweight drills, or, for those inclined to do so, Netflix and Chilling.11

An important distinction Jordan makes is that the traditional deload (three weeks “on,” one week “off”) doesn’t always fly or serve people’s best interests:

“Not only does it neglect individual needs and preferences, it fails to account for inevitable variances in how you feel on a day-to-day basis.

Cybernetic periodization, a term coined by the late Mel Siff, essentially refers to accounting for and modifying your program based on your subjective perception of how the weights feel on that specific day.

This skill, learning how to listen to your body and understand what it needs based on how you feel, is arguably the single most important skill to master for both coaches and lifters a like.

Unfortunately, the traditional deload completely neglects cybernetic periodization.”

Often times this approach can derail one’s training mojo. Just when someone is starting to make decent progress in the gym and starting to move some appreciable weight, and despite feeling great on any particular day and ready to get after it, they tap the brakes too soon and toss in a deload week.

You know, because that’s what’s supposed to be done.

NOTE: Admittedly, from a programming perspective, regardless of most variables, it’s not uncommon for me to toss in a “fake” deload week every fourth week. Part of it is because of how I prefer to write the bulk of my programs.

Each one is written in four-week blocks (in terms of overall training volume):

  • Week 1 = High
  • Week 2 = Medium
  • Week 3 = Hahaha, You’re Going To Hate Life
  • Week 4 = Low

And then the following week after that a “new” program starts and the intention is the client/athlete feels “fresh” to handle the additional volume and/or handle the novelty of any new exercises that may be thrown their way.12

Of course, this is not set in stone. Someone who’s training 2-3x per week as it is probably doesn’t need a dedicated deload week every fourth week. In this case it may be extended to every six to eight weeks, if not more. It depends….;o)

In addition, from a business and gym owner standpoint, the Week 4 “fake deload” subconsciously primes people into preparing for the next program.

I.e., they pay.

All That Said

If we’re honest: most people don’t work hard enough to warrant a deload.

Some people will use any excuse – they had one hard workout, they strained a little bit and their neck vein appeared, it’s Wednesday, anything – to not work hard.

Most general population clients don’t require structured deloads because the clusterfuckedness of “life” (work, school, family obligations, vacation) feeds them more than enough.

Strength coach and resident industry savage, Pat Davidson, says it best:

“Life will sprinkle in more than enough deloads. I’ve always found too many people take a deload right when they start making progress. They get the slightest bit uncomfortable, or they think they need to be on some three week on, one week off deal…and in pops a deload that’s more a derail of progress.”

As an industry we jest that “cardio will steal your gainz.” I’d posit that “you’re lack of making gainz (via incessant training deloads) is stealing your gainz.”

When To Deload

There’s no one-size-fits-all answer here.

However my sentiments tend to mirror that of many other coaches:

Even with my most consistent and dedicated clients they’ll still miss some time every month due to work or vacation or any other legitimate reason (Laser Tag Tournament?).

If it’s been 6-8 weeks of heavy training, I’ll incorporate a low(er) volume/intensity week and we’ll turn the page and get back after it the following week.

Heck, sometimes a client will walk in on a random day and I know he or she is not feeling it. When that happens I’ll gauge biofeedback and ask questions about sleep, how they feel, etc and adjust accordingly.

I’ll often give them what I like to call a Bloop, Bloop, Bloop workout.

https://www.youtube.com/watch?v=G4_nBSQ68A8

Types of Deloads

Again there’s no one-size-fits-all approach here, but below are some of my favorite options:

I find the term overtraining is drastically overused. Most trainees don’t come close to overtraining, but if they do volume is usually the culprit. To that end my “go to” deload strategy is a simple one.

1. Keep intensity high (as a % of 1RM) and cut training volume by 50%, sometimes as high as 2/3rds.

2. Another approach comes via strength coach Chris Butler: Deload the main lifts to 40-60% of training max (5/3/1).

3. Perform bodyweight only circuits for a week. Use the week as an opportunity to re-charge and prioritize mobility/activations drills like this:

4. Toss in a training curveball. Change up your training entirely. Instead of focusing on the “Big 3,” maybe do a body-part split for a week. Mentally this is huge.

5. Along the same lines maybe a deload week is nothing more than omitting all axial loading exercises.

Give your joints (particularly your spine) a break.

6. Some coaches use the deload week as a “Test Week.”

Meaning, choose one lift per session and go to town. Hit a top set (or maybe a PR?), drop the mic, and peace out.

7. Movement Variability – incorporate movements you rarely perform.

Experiment.

Go outside and do some agility work (skipping, sprinting, etc).

Play around with some sled work KB swings.

Never done frog pumps and try to make people feel really uncomfortable watching you?

Do that. DO IT.

Like I said, there’s no right or wrong here. Have your own strategies to share? I’d love to hear about them.

CategoriesProgram Design Strength Training

How To Get Strong in 2-3 Days a Week

I have a 7-month old here at home and to say that my day-to-day routine – wake up, casual breakfast, peruse the internet, take a pic of my cat, do a little writing, go lift heavy things, go coach, come home, eat dinner, watch Forensic Files13, repeat – that I like(d) very much and grew accustomed to over the years has been interrupted would be an understatement.

Now my world revolves around diaper changes, eating & sleep schedules, and subconsciously rocking back and forth while standing in place (oddly, many times despite not holding a baby).

I’ve still made my training a priority, though.

xCopyright: improvisor / 123RF Stock Photo

Sure I may bitch and whine about having to be more on-point and expeditious with my training – gone are the two hour bro-sessions – and also be more steadfastly aware that my ability to recover has been compromised (again, gone are the two hour bro-sessions), but it’s all good.

In the grand scheme of things I have little to complain about.

Julian is growing, happy, healthy, and already has his sights on the 2040 Olympics.14

My kid’s cute and stuff and I’d love to talk about him more, but lets get back to topic of training.

The peeps over at BodyBuilding.com knew I had become a Dad recently and asked if I’d be willing to drum up a quick-n-dirty program not necessarily directed towards new parents per se, but more so for people who are busy and don’t have copious amounts of time to get their diesel on.

I was happy to oblige and this is what I came up with.

—> How To Get Strong In 2-3 Days a Week <—

CategoriesExercise Technique personal training Program Design

Breaking Down the Turkish Get-Up

For some people seeing the words “Turkish Get-Up” in the title of an article elicits a gag reflex or makes them want to jump into a live volcano.

Even I’ll be the first to admit it’s not the most exciting exercise to talk about.

However, that doesn’t mean it’s altogether invalid or that it doesn’t deserve our undivided attention. It’s an exercise that has carryover to many facets of fitness whether you’re a beginner or elite athlete.

Call me crazy, but I wholeheartedly believe it has a time and place in everyone’s programming.

In today’s guest post by Calgary based personal trainer, Linden Ellefson, he breaks down the movement into more manageable, bite-sized tidbits that’ll (hopefully) convince you to give it a try.

Enjoy.

Copyright: photominus / 123RF Stock Photo

Breaking Down the Turkish Get-Up

In fitness, there aren’t any magic exercises… any more than there magic fat loss pills or magic devices that will get you jacked injury-free.

You have to put in the work and train intelligently.

That said, every once in awhile the fitness fairy godmother graces us with an exercise that performs beyond expectations.

Case in point: The Turkish Get Up.

The Turkish Get Up:

* Improves hip and shoulder mobility
* Improves core strength
* Can be a great conditioning tool
* Makes your look great

But wait, there’s more (as they say on infomercials.)
This Turkish Get-Up can fix a lot of problems before they even come up.

An example is bulletproofing your shoulder to reduce the risk of injury. Even NFL teams are trading the bench press for the Turkish Get Up. 

Shoulder, chest, and arm development will skyrocket due to the amount of time you spend keeping the kettlebell above your head.  

It will iron out any left to right imbalances, meaning that your bench press and squat will likely improve because both are being trained equally.

Because your hip moves in multiple planes of movement, you train your hip more than up/down and forward/back like a squat or deadlift. This helps prevent injury.

Another benefit of this exercise is that since there are so many pieces to the exercise, you can work on improving each step to get better at the whole.

If you aren’t drooling with anticipation to master this exercise and be the envy of your entire gym, we can’t be friends.

You’re going to need:

Overhead Mobility: Can you put your arms overhead so that your biceps rub your ears without your lower back compensating?

Hip Hinge: Can you move your hips independently of your lower back? If so, then feel free to give this a shot!

 

Obligatory “If You’re Hurt, Then Read This” Warning: If you are currently going through an injury, then you need to see a physical therapist or doctor to get out of pain first. Do that, THEN you can learn your turkish get-ups.

Lets Get to the Breaking Down Part

While this exercise may look complicated when we look at the whole, there are actually five different parts you’re going to learn about. Here’s what they are.

  1. Drive to the elbow
  2. Press to the hand
  3. Bridge the hips
  4. Sweep the foot underneath
  5. Half kneeling position
  6. Stand Up

If you watch this video, you’ll know how technical this movement is.

 

This is best learned by having someone coach you through it. If you have access to a competent coach, be sure to learn this from them.

Note From TG: You can find competent coaches by perusing both the StrongFirst & RKC (Dragondoor.com) websites.

If you like learning by reading, read along!

A Couple Keys to Keep in Mind.

  1. There is a concept known as active and passive shoulder. When you have an active shoulder when someone pulls on your hand, your whole body would come with it. When you have a passive shoulder, it means that your shoulder moves independently of your body. We’re looking to keep your shoulder active the entire time.
  2. You’ll naturally press into the hand that’s holding the kettlebell, but I also want you to press into the ground with your bottom hand like you’re a wide receiver trying to stiff arm the safety as you run to the endzone for a touchdown. This will allow you to keep the shoulder in a safe position, not increasing your risk of shoulder pain.

Ready to learn? Let’s start then.

Drive to the Elbow

Assume you’re using your right hand. Start with the kettlebell directly above your elbow at a 90 degree angle. Your right knee is at a 90 degree angle with your foot on the ground. You will look like the following:


From here, drive the kettlebell across your body as if you’re going to punch someone. Push with your right leg as well.

As you drive the kettlebell in the air across your body make sure you push through your elbow into the ground. When you do this, your shoulder is less likely to get injured.

Part 1 done! At this position, you should feel your back turned on, your shoulders nice and warm, and core turned on too. Finish position below:

Press to Hand

With your right hand in the air, extend your left elbow and squeeze your tricep as you press up onto your hand, just like a tricep extension. When you finish you will look like the following:

Hip Bridge

This step can cause the most problems with trainees. Make sure your both the bell hand and the hand on the ground are stable. When here, drive your hips up in the air by aggressively squeezing your glutes.

Like a deadlift.

Or other fun activities 😉

The higher you can get your hips, the easier the next step will be.

This is the finish position:

Note From TG: As an alternative, and I hope Linden doesn’t mind me poking my opinion into the mix, I’m not married to trainees always performing the high bridge option. Both Gray Cook and Dr. Mark Cheng (the latter likely should get more credit) note that this is a “speed bump” or fork in the road to the get-up.

Meaning we have some options.

There’s the high-bridge option which is delectable option for those with optimal hip mobility and hip flexor length.

And then there’s the non high-bridge option where one more or less sweeps the leg – Johnny Lawrence style – and transitions to the half kneeling position from sitting.

Sweep the Leg

From here, you’re going to take your LEFT leg, and sweep it underneath your right leg and place your left knee directly underneath your hip. Your right arm will still be in the air, and your left hand directly below your right. You will look like the following picture:

Half Kneeling Position

This isn’t a movement, but the position you end in. You DON’T use your back to get to a kneeling position with the bell above your head. Instead, you’re going to brace your core, squeeze your butt and push your hips underneath your upper body as you press the weight up.

Your butt is fully engaged here as you keep the weight up. Keep your core tight as the tendency here will be to use your lower back to keep the shoulder stable.

The picture of the position is below.

Note From TG: Hey, it’s me again. This is yet another speed bump to the Get-Up. The most popular option to transition to the half-kneeling position is the “windshield wiper” the back leg and position into half-kneeling. 

This is fine.

However, it can oftentimes feel wonky to a lot of trainees. 

Another option I like is this:

Stand Up

This is essentially where we stand up from a lunge. With the weight over our head, we’ll stand up using the entirety of our legs. Stand up from there.

Finished position below:

With that, we’re going to reverse this whole process to lie back down.

If you understood all that and put it into practice, then you might have successfully completed your first turkish get-up.

OR you might have picked up a couple cues to clean up your relatively hideous one.

Where Should You Put It In Your Workout?

Without understanding how to put it into your workouts, it does you no good. There are three places where I would suggest using them.

  1. As a Warm-Up. Since this uses every muscle, depending on your workout for the day, you can emphasize different steps to get specific muscle groups prepped.
    Doing upper body? Spend 3 Seconds in each position until you Sweep the Leg. Got a killer deadlift workout coming? Spend 3 Seconds in each step from the hip bridge on.
  2. Use it as part of your strength programming. This can work as your second or third exercise in an upper body day or your full body workouts. Due to the length of this exercise, if you’re looking to get stronger, I would suggest sets of 3-5 reps with a heavy bell. Start with 35lb as a man, and 15-25lb as a woman.
  3. Use it for conditioning. With a lighter bell than you would use for your strength work, set a timer for 10-15 minutes and see how many good quality Get-ups you can do in the time frame. Alternate your hands every rep or after every second rep. Challenge yourself to be better next time.

If you want a good challenge, one of my new favourite conditioning combos is to use turkish get-ups and overhead walking lunges together. Check out the video below to see how to perform it.

If you follow this step by step guide, along with download the accompanying video, you’re going to master this exercise in no time. Use this exercise, abuse it, and thank the fitness fairy godmother for this one when you get a chance.

About the Author

Linden Ellefson,

Bkin, CPT

Linden is a Calgary, Alberta personal trainer and online coach. He loves good coffee, his Boston Terrier Taco, and a great workout. Most of all, he loves making his clients the strong, pain free, athletic beasts they were meant to be.

To find out more from Linden connect with him at www.lindenellefson.com Facebook (he’s the only Linden Ellefson), or on Instagram.

CategoriesExercise Technique Program Design Strength Training

9 Ways to Progress the Landmine Press

At the expense of coming across as the cantankerous, meanie-head strength coach for saying it, I’m going to go a head and say it anyways:

Exercise, for most people, most of the time, should be mind-numbingly monotonous.

Boring.

It should be boring.

Copyright: AlienCat / 123RF Stock Photo

 

I get it: boring isn’t sexy. And it sure as shit doesn’t help sell DVDs or keep people’s attention at 3 o’clock in the morning watching the latest infomercial on how performing 47 different bodyweight calisthenics while juggling two machetes – you know, to keep the body guessing – is the key to your ultimate body.

BONUS: If you order within 30 minutes you’ll also receive a month’s supply of grass-fed acai berries soaked in the belly-button sweat of a Centaur.

Because, why the fuck not? And, science.

People have been sold on the idea of incessant novelty and variety being the determining factor in getting results at the gym.

I disagree.

“The greatest gap in most people’s training isn’t lack of novelty, but rather lack of mastery.”

It’s telling, then, that many of the most popular training programs around and top coaches in the industry often predicate their roots and training around these basic movements: squat, hinge, push, pull, lunge, carry.15 That’s it.

That’s about as un-sexy as it gets.

However, what’s often lost in the age of exercise ADD is that those six categories alone can be broken down into hundreds of iterations when you factor in variances in grip used, stance used, sets/reps, load, tempo, speed of movement, not to mention barbell vs. dumbbell vs. kettlebell vs. bulldozer (depending on how ginormous of a human you are).

There’s more than enough variety to keep even the most strident exercise enthusiast satiated for a fitness lifetime.

To that end, I can see why some people aren’t as enamored with the Landmine Press as others.

Upon first glance it’s the vanilla ice-cream or NASCAR of the strength and conditioning world.

“Oh, you mean, like, you just press the barbell up and down like that? At an angle? Repeatedly?

Cool.”

via GIPHY

It’s nerds like me who can see the bigger picture and can appreciate how valuable of an exercise/drill the Landmine Press is.

I’ve waxed poetic enough in the past on the importance of overhead mobility and people’s lack of ability to do so in a safe and efficient manner.

You can check THIS article out; or THIS one; or THIS one; or not.

I’m cool either way.

In the end, it’s a fantastic, joint-friendly way to perform “fake” overhead pressing for those who lack the requisite range of motion to do so.

Pressing up and down, at an angle, indeed, while seemingly boring, helps keep people out of their “danger zone”…yet still glean an effective training effect that helps build strong shoulders, core, and general levels of badassery.

And as much of a champion of monotony as I am, I can appreciate that, after a certain amount of time, it’s often prudent to up the ante and provide more excitement and, GASP, variety to the movement.

Here Are Some of My Favorite Progressions/Regressions/Lateralizations (Whatever Word Piques Your Interest Most) of the Landmine Press

1) A Quick Primer on Set-Up and Execution

 

In general, much how I program my warm-ups, I prefer to progress my landmine variations from the ground to standing. When you adopt a tall kneeling or half-kneeling stance you take joints out of the equation (ankles, knees, hips, lumbar spine) and provide less of a window for people to default to aberrant movement patterns that can cause injury or exacerbate any painful symptoms they may have.

2) Tall Kneeling 1-Arm Landmine Press

 

I should note there are a handful of tenets with regards to technique across the board:

  1. Abs and glutes engaged. Both will nudge people into a little more posterior pelvic tilt and less likely to crank through their lumbar spine.
  2. If you are performing these 1-arm at a time I like to cue people to make a fist with their free hand to encourage more full-body tension.
  3. The shoulder of the working arm should not “dip” or round forward on the lowering phase.
  4. Keep the chin tucked.
  5. When appropriate, there should be a slight “reach” (or shrug) at the top to more fully engage the upper traps (which play a role in scapular upward rotation).
  6. Also when appropriate, play some Wu-Tang.

3) Half Kneeling 1-Arm Landmine Press

 

This is probably my favorite variation regardless. I like this one because we’re hitting a lot of problematic areas at once: shoulder health (upward rotation), rotary stability, hip flexor length, and glute activation (on kneeling side).

I prefer to coach people to dorsiflex the toes of the back foot (dig them into the ground), but in the end it comes down to whatever feels better for the person.

4) Half Kneeling Sideways Landmine Press

 

This is one I stole from my buddy Dean Somerset.

Here we’re training more in the frontal plane, which is important…cause we should get people out of the sagittal plane once they master it.

NOTE: you could also combine this one into a 1-arm clean-to-press hybrid movement if you wanted.

Honeybadger don’t give a shit.

5) Plain Ol’ Boring Standing 1-Arm Landmine Press

 

You can toss in a few curveballs here. You can adopt a staggered stance (one foot in front of the other), which makes things more challenging due to a narrower base of support.

You can also add bands into the mix.

6) Band Resisted Landmine Press

 

I like adding bands because it provides an added challenge to the anterior core musculature, in addition to forcing the lifter to control the eccentric portion of the lift more.

We can also make the case it “saves” the shoulders even more in that the band automatically decelerates the movement at the top.

Also, on a side note: When the hell are Jon Snow and Daenerys going to hook up on Game of Thrones?

7) Side to Side Landmine Press

 

This is a great option for when you want to be a little more aggressive with loading.

8) 2/1 Technique Landmine Press

 

The 2/1 technique is a concept I picked up from Christian Thibaudeau years ago, and something I’ve used in my own programming and that of my clients ever since.

We all know that we can handle more weight on the yielding (eccentric) portion of any lift compared to the overcoming (concentric).

The 2/1 technique takes this into account.

The idea is simple: Press up with both arms (preferably, in an explosive manner) and lower with one under control.

9) Deep Squat 1-Arm Landmine Press (<– Only For Those Who Want to Hate Life)

 

I hate this one so much. And by hate, I mean love.16

Assume a “deep” squat position and press away.

This can also be performed 1-arm at a time.17.

10) Z Landmine Press

 

I wasn’t sure where to place this one, so I guess I broke my “from the ground up” rule here.

Whatever, it’s my blog, I can do whatever I want.

Like, yell out “I’m Batman!” or post a picture of a unicorn shitting rainbows and cupcakes.

This one is a doozy and requires someone exhibits sufficient t-spine extension to perform well. Even though it’s a ground-based variation I’d be reticent to place have beginners perform this one.

That’s It, Folks

I hope you learned a few new variations in today’s post. If you have some of your own you’d like to share please feel free to post them in the comments section here or on Facebook.

BONUS Option

Because nine sucks, here’s a 10th variation.

Viking Landmine Press

 

If you have the Viking attachment (which you can purchase HERE) you can add another nice variation, which includes a neutral grip option.

Helmets sold separately.

Categoriespersonal training Program Design Strength Training

Lets Play Favorites

Ever wonder what some of the best coaches/trainers say their favorite mobility drills are? Squat regressions? Favorite exercise in general? No? Well, too bad.

Shane McLean asked some well-known coaches (John Rusin, Meghan Callaway, Meg Julian, Eric Bach, and myself) what some of their favorites are. Go learn something.

Copyright: ozimician / 123RF Stock Photo

 

Lets Play Favorites….

My favorite color is blue.

My favorite food is potatoes. I’ve never met a potato I didn’t like yet.

My favorite movie line is “I feel the need, the need for speed.” I’m pumped that Hollywood is making a sequel to Top Gun. I’m already counting down the days to its release next July.

I wonder if they’re going bring back Goose from the dead?

https://www.youtube.com/watch?v=7O1ZhHts8MI

 

Bring the subject back to exercise, my favorite move is deadlifts. If left to my own devices, I’d deadlift, do some curls, slam down some coffee and then go home. However, my coach makes me do a bunch of stuff I hate but really need.

That’s what great coaches do.

Great coaches also have their go to exercises that end up in most of the programs they write. Usually, you need to attend a seminar or deep dive the internet to find out what the smartest minds in the fitness industry are doing.

However, let me save you the trouble. I’ve asked some of the industry biggest names about their go to moves and exercises they never go without. Who knows, you might learn something.

Tony Gentilcore. <– That’s Me

1) Number One Foam Roll Drill. And Why?

My #1 foam rolling drill comes in the form of a brief rant. Now, mind you, understand I am a fan of foam rolling and do encourage my clients to partake prior to each training session. Or after, I don’t care.

This is my ” go to” series.

 

That being said I do feel many people place too much credence/emphasis on foam rolling. I can’t tell you how many people have come to me seeking advice on why this hurts and that hurts and why they can never stay healthy. Whenever this happens I’ll inevitably ask them to show me their warm-up.

Fast forward 30 minutes.

Yeah, that’s right….it’s not uncommon for some people to spend upwards of 30 minutes (sometimes more) foam rolling. Foam rolling. After that long even Sting, a proponent of something like 7-hour tantric sex sessions, would be like, “come on already, let’s get it over with.”

When this happens, I’ll come straight out and say it: “THAT’s why you’re always hurt.”

People need to get out of this delicate flower, corrective exercise bubble mentality. Sure, foam rolling helps…but not for the reasons most people think. Do it if it makes you feel better. But get the eff off and go TRAIN.

2) Number One Mobility/Flexibility Move. And Why?

My favorite move is the Yoga Push-Up Complex.

 

I like it because it’s ONE move that hits a lot of trouble areas for most people:

  • T-Spine Extension & Rotation
  • Hip Flexor Length
  • Glute Activation
  • Hamstring & Adductor Length
  • Scapular Protraction & Upward Rotation

About the only thing it doesn’t address is small biceps….;o)

3) Your Number One Squat Regression. And Why? 

Slowing people down.

Lets discuss this under the guise of butt wink and squatting. It’s a thing.

Basically, it’s a less nerdy way of informing someone “dude(tte), you’re running out of hip flexion so you’re compensating with excessive lumbar motion.”18

Many think the culprit is tight hamstrings. Nope.

The hamstrings are bi-articular muscle crossing both the knee and hip joints. When we squat (go into deep(er) hip flexion) the hamstrings shorten at the knee and lengthen at the hip; there’s very little net increase in length.

When butt wink occurs it’s almost always a lack of tension issue. Meaning, often, there’s lack of pelvic control either due to one of two scenarios:

  • Lack of strength/stability.
  • Lack of motor control.

If your trainer tells you it’s because of tight hamstring he’s a dickwad.

In either case one of the best ways to address it is to slow down. You need to control slow before you can control fast. Coaching people up to adopt a better bracing strategy (core on, spread the floor with feet, PULL down into the squat in a controlled manner) will make a significant improvement for most.

On an aside: what may present as a mobility issue (unable to squat deep) may just be a stability issue. Adding a slight anterior load (plate or Goblet Squat) can fix things quickly.

 

4) One Exercise You Cannot Do Without. And Why?

I know most people who read my stuff think I’m going to say deadlifts here. But I’m not. I think the one exercise I do the most – and incorporate into my client’s programs the most – are carry variations.

What’s not to like about them? They work on core stability, hip stability, posture, grip, and take little to no coaching to perform them. And, they can be done with dumbbells, kettlebells, various barbells, people, you name it.

Just don’t make these common mistakes:

 

Trainer Meg J (I Guess It’s Like a Self-Titled Album)

Instagram HERE.

1) Number One Foam Roll Drill. And Why?

Touch Down, or a wall slide, on a foam roller. Not an actual rolling drill, but a great chest opener and client favorite. Much of the general population (and even athletes), battle “Upper Crossed Syndrome“.

Due to how much time we spend behind computers, looking down at phones, or sitting behind a wheel or TV, our necks and shoulders begin to round down and in. This can be a factor in neck, back, and shoulder pain, as well as impact breathing. This drill allows gravity to help naturally open the tight chest area.

2) Number One Mobility/Flexibility Move. And Why?

Wall slides. Like the Touch Down on the foam roller drill, wall slides help opens the chest, engage the back muscles, and bring more blood flow to those areas.

 

3) Your Number One Squat Regression. And Why?

Goblet squat with raised heels. Goblet squats are excellent for building anterior core (abs) strength and maintaining balance while learning the movement pattern. If someone has tight calves, or several other potential lower body issues, adding plates under their heels allows them to move more smoothly.

4) One Exercise You Cannot Do Without. And Why?

While I’m tempted to pick the phenomenal, almost as good as bacon, exercise of the Deadlift, my final answer will the ASLR (Assisted Straight Leg Raise) with band. This exercise is incredible for building core strength, teaching tension, and getting the hips and abs to work in unison.

 

Meghan Callaway, Strength Coach

1) Number One Foam Roll Drill. And Why?

Truthfully, I don’t do much with the foam roller. In most cases, I find that when you prioritize stability, the need for foam rolling is much less. While rolling out your quads might feel good, I don’t think it will make or break your performance or overall health.

Many people expend too much of their time energy aimlessly using the foam roller, when their time would be better served focusing on improving other areas of their overall health and fitness.

Note From Tony:

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

 

2) Number One Mobility/Flexibility Move. And Why?

I will occasionally use the foam roller to perform thoracic mobility drills, particularly flexion and extension. Of course, whether I use this drill will depend on the individual, and their unique needs.

I like to use the roller to perform band resisted hamstring curls, a single arm push-up/roll-out combo, or ab roll-outs, but obviously these are not flexibility/mobility drills.

 

3) Your Number One Squat Regression. And Why?

The goblet squat is one of my go-to squat regressions. This exercise helps people master the squatting movement and acquire the requisite levels of technique, strength, and controlled mobility so they can progress to performing more advanced squatting variations.

I also like the landmine squat for the same reasons. (Are Meghan and John Rusin related?)

Negative Goblet Squat

 

Negative 1.5 Rep Goblet Squat

4) One Exercise You Cannot Do Without. And Why?

I can’t pick one exercise, so I’ll choose two. I cannot go without trap bar deadlifts, and pull-ups, particularly some of my crazier ”play” variations.

Trap Bar PR, Baby

 

Climbing Pull-Up w/ Towels

 

Dr. John S. Rusin, PT, DPT, CSCS, ART, FMS1-2, SFMA, FDN

1) Number One Foam Roll Drill. And Why?

3-Way T-Spine.

It’s important to understand that just because you are utilizing the foam roller as a tool doesn’t necessarily mean that you are addressing soft-tissues. The foam roller can be a powerful manipulator of position in the spine, pelvis and extremities due to the acute force angle it has the ability to create.

So, do I view the thoracic spine foam rolling technique as a self-myofascial release technique? No. I view it as a corrective exercise that addresses the mobilization of the thoracic spine. Like this for example.

 

2) Number One Mobility/Flexibility Move. And Why?

Single Leg Adductor Rock Back with T-Spine Rotation

Most people have lost the ability to stabilize their pelvis and lumbar spine. This is a problem since the lower portion of the spine is anatomically designed to be stable; it functions best under low amounts of relative movement.

Creating super-stiffness at the pillar is nonnegotiable if you’re a lifter. It starts with positioning the pelvis and lumbar spine together synergistically. But achieving a position is vastly different than maintaining a position, especially when there’s a heavy barbell on your back.

That’s where this movement comes in. It’ll help you brace your core by creating tension in a controlled environment. You’ll relearn what stability should actually feel like.

 

3) Your Number One Squat Regression. And Why?

Landmine Goblet Squat

This variation provides the full body stability benefits of placing a load into the anteriorly loaded goblet position, but also aids in the balance and coordination requirements of the squat pattern by increasing the ground contact between the barbell and your hands.

Instead of just having your feet in contact with the ground, the barbell is in contact as well.

The unilateral position of the barbell also alters the strength curve, pushing you back into your hips further and further as you ascend deeper into the squat pattern. This characteristic is what makes this variation of the goblet squat the logical starting point for rebuilding the movement pattern from the ground up.

 

4) One Exercise You Cannot Do Without. And Why?

 Trap Bar Farmers Carry.

For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you’re susceptible to chronic issues in places like the lower back, shoulders, and elbows.

Not many gyms have dumbbells that go up into the 200’s, so don’t think carries are limited to dumbbells. If you want to train grip with continuous progressive overload, the trap bar or farmers-carry handles, which can be loaded with weight plates, are your best bet.

 

Eric Bach, BS, CSCS

1) Number One Foam Roll Drill. And Why?

Side Lying Windmill

Why: Chances are you’re spending hours each day in a crouched, internally rotated position which leaves you with poor posture and terrible thoracic mobility. And chances are you like to hoist heavy bench presses every Monday despite your shoulders screaming at you.

While I’m not going to tell you not to bench press, I will tell you to combat poor posture and battle back against achy shoulders with the side lying windmill on a daily basis. Posture takes time to improve. This simple drill attacks one of your biggest weak points to long-term, pain-free training.

 

2) Number One Mobility/Flexibility Move. And Why?

Groiner with T-Spine Rotation

Why: The groiner with the t-spine rotation attacks two common weak points: hip and thoracic mobility.

By killing two birds with one stone you’ll open up pain-free ranges of motion to improve both upper body and lower body training during a warm-up.

 

3) Your Number One Squat Regression. And Why?

To improve the squat patterns, I’ll move clients from a typical back squat all the way back to a bodyweight squat to a box.

Why such a regression?

It’s much easier to rebuild a movement from the beginning than taking a stab in the dark with other regression models. By doing a body weight squat to a box you’ll reinforce basic mechanics from holding an active foot position to properly shifting the hips back, pushing the knees out, and bracing the abdominals without weight.

Often, this simple regression will progress quickly through the following process: bodyweight squat to box>bodyweight squat>goblet squat to box>goblet squat> goblet squat with 5 second eccentric> barbell squat of your choice.

 

4) One Exercise You Cannot Do Without. And Why?

Front Squats.

For starters, front squats require hard work, which most gym goers avoided like the bubonic plague, opting to post every gym P.R. and dozens half-naked selfies on Instagram. Further, few exercises match the high-performance benefits of the front squat.

  • Anterior bar placement keeps the torso vertical, preventing the hips from going into an excessive anterior pelvic tilt, and requiring incredible core strength to prevent flexing forward.
  • Anterior bar placement forces lifters to attain an upright posture, decreasing shear stress on the spine, a bonus for minimizing back pain.
  • Front squats require scapula and clavicle elevation and upward rotation to keep the elbows up and the bar in proper position. This requires the traps, serratus anterior, levator scapulae, rhomboids, and lats to work in conjunction to hold position and prevent you from dumping the bar forward.

This gets you yoked and prevents you from developing smeagol like posture.

 

Wrapping Up

I hope you take this new-found knowledge and apply it to your own or client programs. These exercises will have you and your clients moving and feeling better and crushing life.

And it didn’t cost you a dime.

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.

CategoriesProgram Design

Become a Certified Program Design Specialist

What often separates the okay trainers from the kinda-sorta good trainers to the great trainers is often their ability to write effective, thorough, albeit simple programs that help get people results.

As I’ve written about before, writing training programs can be a crap-shoot.

However, there aren’t many people better at that than Robert Dos Remedios. His Certified Program Design Specialist resource is currently on sale at $100 off the regular price and I think it’s a “must have” for any fitness professional looking to hone their program writing skills.19

Dos was kind enough to talk some shop with me on the topic of program design below. You should read it 1) because I said so and 2) because Dos knows his shit.

Dos Knows His Shit

TG: What your take on individualization? I mean, in the beginning, when someone has such little experience, how much individualization does someone need from a program design standpoint? How does it change from intermediate to advanced level lifters?

Dos: Individualization can often be over emphasized in training – it can also be unrealistic in many situations (think large teams without multiple coaches etc.). I personally don’t think we need to overthink this at times. The templates in CPDS allows for lots of individualization in terms of choosing exercises, types of program layouts, circuits etc. but the best part is that it keeps us honest and doesn’t let us overemphasize movements or leave out important exercises.

TG: Outside of a current injury, unique health history, or if someone happens to be training for something specific, most beginners don’t need that much individualization. It’s not uncommon for me to use a program I’ve already written for a new client and I just tweak it here when warranted.

Then, a month or two (or three) down the road, when he or she has a little more experience under the bar, that’s when I start to make it more individualized based off where technique breaks down, glaring weak points, etc. Just my two cents.

Okay, this will be a very vanilla question, but it HAS to be asked (and please feel free to drop as many f-bombs as you see fit). What are the most common mistakes you see trainers/coaches making when it comes to program design?

Dos: I think this is probably threefold: Overthinking things, trying to be different for the sake of being different, and simply making up internet style workouts that have never actually been tested on actual human beings.

Let me explain a bit….

With the first one, sometimes we think more complicated programs equate to better results. I think this is the complete opposite – I want to make things simple so we can focus on the important aspects of training, sound layouts, loading, and becoming great at performing movements.

For the second one I am referring to workouts like ones that sort of go against the majority of trainers or focus on one piece of equipment or movement. You know what I’m talking about….the guy who says “All you need to do is carries!” or the one that says “This (insert tool or piece of equipment of choice here) is all you need for a complete training session” – this is simply untrue, we know what movements NEED to be trained and we know the best exercises to train them.

 

For the third one I see lots of ‘outside the box’ thinking but like I always say it’s great to think outside the box…as long as you know what’s inside the box. There are some time-tested rules we need to follow before we get crazy with unrealistic protocols – just browse the internet for 5 minutes after googling “HIIT Circuits” and you will see what I mean, folks breaking rules without ever really knowing the rules.

TG: YES. I wish your answer in that last paragraph would be the litmus test for every trainer thinking about writing an ebook on program design who only has four months of experience in a commercial gym.

Are they are tenets of program design you feel are non-negotiable? And, if so, what are they?

Dos: OVERLOAD. I can’t stress this enough. I see too many trainers with programs that simply don’t work hard enough.

We cannot expect change without sacrifice….you should face some form of adversity (at least that little voice in our head that says  ‘HEY! What the heck are you thinking?!” numerous times during your training regardless of your training goals.

The #1 premise of my training philosophy is WORK CAPACITY – building our conditioning, strength, and even our mental toughness so that we can continue to improve and thrive as we continue to train.

TG: I know you train a lot of athletes (and I “think” general pop too). Regardless, what similarities and differences are there when writing programs between the two?

Dos: In Men’s Health Power Training nearly 10 years ago I wrote about just this – that there are VERY FEW differences in how I write programs for my athletes and my general population clients.

Of course choice of exercises, intensities, even format of the workout may look different but we always go back to programming the essential movement patterns for each person.

For example,  I would program an explosive exercise for both my college volleyball player and my 86 year old mother…..but they would look very different. I may use more of a Metabolic Resistance Training (MRT) circuit for a general population client vs. a full body “traditional” lifting session for my sport athlete…. But all the same essential movements will be programmed.

TG: What are some things about program design that some people give way more credence towards? You know, things that you look at and are like, “really?” What are some things you feel most people tend to gloss over?

Dos: I think the whole ‘whiteboard workout’ craze that we see really hosts a ton of problems – lots of programs that look to gas trainees for that crushed effect. Workout Dice, poster workouts with crazy, unrealistic HIIT protocols etc.

There’s a lot of ‘throw a bunch of stuff at people…get them tired…get them sore…and this will help people reach their goals.

An overall lack of actual PROGRAMMING is what I tend to see these days.

I think the thing people tens to gloss over is LOADING. Even the general pop client who is trying to get wedding dress ready needs to lift heavy stuff – I’m not saying we need to be max lifting but we need to be doing much more than burpees and tricep bicep curls…. This goes back to the overload comment I made earlier. Nothing great comes easy ;o)

TG: Lastly, What do you feel separates Certified Program Design Specialist from all the other similar resources out there?

Dos: I really don’t think there is anything like this available to folks – I like to feel like this is programming that has developed over years and years of training, literally thousands and thousands of ‘subjects’.

The program and philosophy you will find in CPDS is a proven, not only in my personal training experiences but in many other teams, gyms etc. I like to think that my plug and play system is almost foolproof and the choices allow for anyone to find the perfect match for their athletes and clients.
Those who complete the program and pass the exam will have a solid based of knowledge in designing programs for Performance, Fitness, and function.

 

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