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Today’s guest post is brought to you by strength coach and current Cressey Performance intern, James Cerbie.  I first met James last year when he came to observe for a few days at the facility, and then again late last summer when he attended mine and Dean Somerset’s Boston Workshop.

Note:  Dean and I are in talks at bringing our little “show” to several other destinations in North America later this year, as well as London.

By that point I believe Star Wars will already be filming in the U.K’s Pinewood Studios, which basically means I’ll be packing my movie quality Chewbacca mask for the trip.  And my Jedi cloak.  And I might as well bring my vintage Empire Strikes Back lunchbox while I’m at it. OMG – it’s going to be awesome! NINTENDO 64!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Nonetheless, stay tuned for more info coming soon.

Crap, this is about James, not me.

James is a former collegiate baseball player and up and coming strength coach in his own right.  I’m excited to have him on the site today, and I hope you enjoy his contribution.

My good friend the push up seems to get no love these days.

He’s been degraded in many circles to mere punishment, and often gets overlooked by gym goers for being “too easy” or not as sexy as the bench press.

Well I’m here to take a stand for my good friend the push up.  He’s plenty sexy and deserves your attention.

What Is A Push Up?

That may seem like a stupid question, but most people don’t know the difference between a push up and the bench press.  At least they don’t know the difference from an anatomical standpoint.

So a push up is a closed chain horizontal press (distal end of extremity is fixed), while the bench press is an open chain horizontal press (distal end of the extremity not fixed).  Here’s why that’s important:

An open chain movement “allows any one joint in the extremity to move or function separately without necessitating movement of other joints in the extremity,” while in a closed chain exercise “movement of one joint cannot occur without causing predictable movements of the other joints in the extremity.”[i]

In plain English, this means open chain exercises tend to isolate one segment of the kinetic chain and closed chain exercises work the entire kinetic chain.

For an easy example of this just consider what happens to your scapulae while performing either of these movements.  In the bench press, your scapulae are pinned (at least they should be) and don’t move.  While in the push up, however, your scaps move freely on your rib cage and go through retraction and protraction as you move up and down, respectively.

From an athletic standpoint, that’s why closed chain exercises can be more beneficial:  it forces you to coordinate movement throughout the entire kinetic chain, as opposed to isolating part of the kinetic chain.

Here are a few other reasons why the push is so awesome:

1.  Teaches you to posteriorly tilt your pelvis by activating your glutes and core.

2.  Teaches you to maintain a posterior tilt and “neutral” lumbar positioning because you’re basically holding a moving plank.

3.  Reinforces proper head posture via making and holding a double chin.

4.  Teaches proper scapulohumeral rhythm as you retract and protract your scapulas in coordination with your humeral head.

5.  And much, much more.

Ultimately, this is why you’ll see people who can crush the bench press struggle with push ups, and vice versa. They are similar movement patterns but vastly different from the principle of specificity.

Technique

Like everything else, an exercise is only as good as its technique:  bad technique = bad exercise.

For example, my friend in the picture below (she’s not really my friend) is getting pretty much nothing out of these push ups:

Does that mean we can’t have her do push ups?  Absolutely not.  It just means we have to find the right variation for her.

Well what’s so bad about her form anyways?  To answer that question, let’s go over the initial set up:

Feet:  Can be together or slightly apart

Lumbopelvic region:  Butt squeezed, core tight, and pelvis posteriorly tilted.

Shoulder/thoracic region:  Engaged and actively pressing the ground away from you.

Hands:  Underneath shoulders or out slightly wider than shoulder width.

Head:  Making a double chin.

Once the set up looks good, you’ll want to execute a rep in the following manner:

Keeping your head back and pelvis posteriorly tilted, actively pull yourself down to the ground by activating your upper back.  Once your chest and nose hit the ground at the same time, then press the ground away from you as hard as you can.

To help tie all that together, check out this video on how to do a push up properly:

I think I’m in heaven right now.  Unfortunately, no, I wasn’t invited by JJ Abrams to his hidden lair to proofread his screenplay for the next Star Wars movie.  And no, this version of heaven doesn’t include me driving a tank to work, which is still on my bucket list.

Nope, it this sense there’s a lot mess machismo involved.

Due to some foreseen circumstances – namely, Lisa had to borrow my car today –  I had to hop on the “T” early this morning and head in to my old stomping grounds – Davis Square, Somerville  -to hitch a ride into Cressey Performance with Pete.

I decided to come in a little early so that I could hang out at the local Starbucks here.  It’s Starbucks so it’s like every other Starbucks out there filled to the brim with Apple laptops and Norah Jones playing in the background.  But this one is a bit unique in that there’s this huge fireplace right smack dab in the middle of the floor space, which makes for perfect chill-out writing ambience.

So I am here sipping my Chai tea while writing this blog post and catching up on some other things.

Heaven.

Coffee: Healthy or Not? – Patty Rivas

Since I’m sitting in a coffee shop I figured it was as apropos as a time as any to post up a link to a some literature on coffee.

I’m not a huge coffee drinker.  Actually, I hate it….and prefer to get my caffeine fix either through tea or by injecting Spike directly into my left ventricle.

I should at some point switch to coffee because at least in that context, instead of a bunch of chemicals and artificial sweeteners I’d get the benefit of some antioxidants.

Either way, I felt Patty’s post on the topic was a nice succinct summary.

5 Back Squat Hacks – Greg Robins

Fellow CP coach, Greg Robins, hits the nail on the head.  Here are a handful of tips, suggestions, and insights on how to better improve your squat technique and performance.

Speaking of squats:  Jordan Syatt’s Elite Performance Squat Seminar is still on sale through TODAY (Friday, Feb. 21st) at the discounted price of $29.  For what mounts to two tickets to go see Endless Love (I won’t judge) you can learn all the tricks to dominating your squat from someone who’s a world record squatter.

After today, the price jumps up to the regular price of $49.

Big. Scary. Delts – Ben Bruno

I really enjoyed this article by Ben namely because not having “meaty” shoulders is one of my own personal weaknesses.  Well that, and ice-cream.

We’re entering the six week mark of 2014, and like millions of other people, on New Year’s Day you vowed to finally take advantage of the gym membership you purchased back in 2012, and make a go at this whole “get into shape thing.”

For real this time!

To help sweeten the pot and to hold yourself more accountable you even went out and bought a fancy new pair of shoes as well as the latest iteration of the iPod – and I hope to god you didn’t download any Nickleback songs.

You (or someone you know) decided no more of this gung-ho attitude for a few weeks in January only to become a statistic and putter out before Valentine’s Day.

Well, Valentine’s Day is right around the corner (Just a heads up fellas:  it’s this Friday), and while I don’t have to worry about many of you dropping the ball and rescinding on your (fitness) resolutions – you ARE reading a fitness blog – that doesn’t mean there aren’t some of you who are serial procrastinators and are slow to take action.  Or maybe more to the point, you know a friend, colleague, or family member who just needs a little nudge or sense of direction.

Understandably, and equally unfortunately, like many who are in the same situation and making their first legitimate effort to venture outside their comfort zone, some people feel a little overwhelmed, not to mention a tad lost, and the whole process of getting fit feels analogous to trying to do long division.

Who’s right and who’s wrong? High-rep vs. Low –rep training, steady state cardio vs. HIIT, high-carb/no-carb/intermittent fasting, CrossFit, and Yoga and ThighMasters….oh my!

I’m here to help.

I don’t like to marry myself to a set list of rules. I mean, if I want to parade around in Iron Man underwear with the windows wide open in my apartment, who’s to say that I can’t?

In my latest article for BodyBuilding.com, however, I provide three rules that most beginners should abide by when starting a workout program.

Moreover, I provide a simple, easy-to-follow 8-week program for beginners to help pave the way and point them in the right direction.

8-Week Beginner Workout

PS:  And for those looking for even MORE guidance – you can check out my Tony Gentilcore Premium Workout Group over on WeighTraining.com.

Here I provide a NEW workout every month (you’ll still have access to all past programs), which includes video tutorials, a “coming soon” discussion board where all participants will be able to interact with me, as well as a PRO membership to the WT.com website.

NOTE: I have a favor to ask of all Boston-based readers.  If you live in or around Boston, be sure to scroll down to the bottom of this post (#4).  It’s life or death.  Well, not really…..but you should scroll down anyways.

1. One of the best pieces of advice I received when I was a young Padwan trainer wasn’t the sage piece of advice depicted to the left, but rather you’re ALWAYS being observed. Whether it’s management, other trainers, members, or that creepy looking dude doing BOSU ball squats with shorts that are waaaaaay too short over there in the corner, people are watching.

If you’re the type of trainer or coach who just stands there, watches the clock, and just counts reps, then people watching are going to perceive you as someone who doesn’t give a shit – and they’re likely not going to go out of their way to give you their money.

Conversely – and this is something I’ve always prided myself on – if you’re a trainer or coach who actually does his of her job and actually COACHES – gives feedback, pays attention, and fixes form and technique – it’s amazing what happens.

I remember a number of cases back in the day when I worked in various commercial gyms where I was approached by patrons who were on the fence to hire a personal trainer. The only reason why they approached me was because they observed how I worked with other clients. They could see that I was a bit more “in-tune” and that I took pride in coaching my clients well.

Like I said, people are always watching.

Case in point: fast forward to last where I received this random email from a young coach who came to Cressey Performance to observe for the day.

“Tony, Thank you for taking the time out of your day yesterday to introduce yourself to me. I know you don’t have all the time in the world and it meant a lot to me. Your efforts to improve this field are incredible and truly inspiring to a young coach like me. 

Also, you are by far the best hands on coach I have ever observed. Just watching you I was able to know what you were saying and how you wanted them to perform each exercise. I recall one particular athlete performing the Turkish Get-Up on the turf and you brought her through the movement step by step, breaking it down until she fully understood how to move her body properly. 

After about 5 minutes she was able to perform the Get-Up effortlessly and that was incredible to observe. Keep up the great work Tony, what you’re doing for strength and conditioning is truly inspiring.”

I’m not posting this to brag or to give myself an internet high-five or to point out that  my tricep is on point in that picture above. All I’m trying to convey to all coaches or trainers who may be reading: PLEASE, just give a shit.

That is all.

2. One of the perks of having a successful and popular blog is that sometimes I get contacted by people asking if I’d like to try out their product.

I liken it to those old Life cereal commercials featuring Mikey.

Now, I am no where near as hard to please as Mikey.  Typically when something free arrives at the facility and I have a package waiting for me in the office I’m doing cartwheels on the gym floor 15 seconds later.

But I’d be lying if I said that some of the stuff I’m sent is garbage. Thankfully that’s few and far between.

One of the more practical and convenient products I was sent to tryout recently was the ISObag by Isolator Fitness.

I know this is going to come across the wrong way, but I’m often entertained (and sometimes taken aback by people’s questions).

As you can imagine I get asked a lot of questions during the day – it comes with the job.  But not all of them are fitness related.

Not too long ago I was on the gym floor eating a meal out of a standard Pyrex dish when a client came up to me and asked, “is that a meal you’re eating?”

No.  This big thing with food in it, and which holds my utensils.  That’s actually a magical doorway that leads to Narnia.

Come on – of course it’s a meal!!!!

On that note, everyday I bring 2-3 meals with me to work that I place into separate dishes and that clang around in my gym bag, and on certain days, when I’m really lucky, spill….in my gym bag.

It sucks.

The ISObag has been a god-send.  It comes with several easy-to-clean dishes that fit nice a snug into the bag. And because the bag is insulated, the meals will stay either warm or cold (there’s a compartment to place an ice-pack) depending on which you prefer.

It’s made my life much easier, and for any fellow meathead reading who experiences the same woes, I guarantee this is a game changer.

For more information you can checkout the website HERE.

3.  I had the pleasure of consulting on an article for the Muscle & Fitness website titled Bulletproof Your Body: The Ultimate Warm-Up.

Yeah, yeah I know – reading about how to warm-up correctly is about as exciting as listening to another Taylor Swift break-up song.

But I promise, this one is different. Check it out HERE.

4.  And finally.  Many of you who read this blog on a regular basis know that my girlfriend, Lisa, is pretty much RoboCop.  Except, you know, she’s not a robot.  Or a cop.  Or a dude for that matter.

Either way, she gets shit done.  She can crush chin-ups at a moments notice:

She’s a fashionista:

And, she’s down with humoring my Star Wars obsession.

What’s not to like!!?!

In addition to all that, on top of working as a Psychologist she also teaches several spin classes in and around Boston throughout the week.

She’s been a Spin instructor for about seven years and while I’m admittedly a little biased – she’s really good at what she does.  She plays awesome music, she actually coaches and cues people, and, given her psychology background offers a unique perspective on motivation that many instructors, quite frankly, lack.

I think spinning offers a TON of benefits and is the most “user-friendly” form of interval training out there.  You never hear of anyone injuring themselves on a spin bike, which is why it’s often my first choice for people who are interested in group exercise classes.

Well, as it happens Lisa just started working at a new spin studio called Velo-City right in downtown Boston in Back Bay, and I’d like to help out in spreading the word about her class.

BOSTON PEOPLE LISTEN UP!!!

Go HERE and sign up for Lisa’s class on Saturday morning at 9AM.

The first class is FREE.

Everyone who signs up, and then introduces him or herself to Lisa after the class and hands her their email, I’ll send you a coupon code for ONE free month of training as part of my Premium Workout Group on WeightTraining.com.

You’ll meet Lisa, get an awesome workout, and then I’ll take over your training for a month! And even if you don’t want to participate in the Premium Group, you’ll still meet Lisa and get a kick-ass workout in.

And you’ll probably want to continue going.  Lisa is that good.

It’s a win-win either way.

You in?

I’m really excited to announce that not only will be attending The Fitness Summit in Kansas City this Spring – May 2nd and 3rd to be exact – but I’ll also be one of the people presenting!

I know through reputation that this event is one of the biggest, most highly anticipated, and fun fitness events of the year. And while I’ve always had the desire to attend, I haven’t been able to due to scheduling and prior engagements.

Moreover I won’t lie:  there’s always been a smidgeon of hope that, at one point or another, I’d be invited down to be Lou Schuler’s personal water boy present in the flesh.

It was kind of like my version of Final Club hell.

What the heck is a final club you ask?

Remember that movie The Social Network from a few years ago? You know, the one about Facebook!

Yeah, that one.

Well, a small portion of the plot revolved around the two protagonists – Mark Zuckerberg and Eduardo Saverin – and their desire to be “accepted” into one of Harvard’s fabled Final Clubs (essentially a fancy schmancy boys club where rich kids fraternize, tell each other how awesome they are, and I assume engage in all sorts of debauchery.  They’re certainly not reading poetry to one another).

Anyways, getting into a Final Club is kind of a big deal just like getting invited to speak at The Fitness Summit is kind of a big deal.

Low and behold: it’s 2014 and I’m going down baby!!! I’m in the club!

And this year has a sick line-up of speakers:  Alan Aragon, Bret Contreras, David Dellanave, Roland and Gayla Denzel, Cassandra Forsythe, Bryan Krahn, Mike T. Nelson, Brad Schoenfeld, Jen Sinkler, and of course the incomparable Lou Schuler.

Not to mention they’ll be a sprinkling of other “names” in the industry in attendance. Guys like Dean Somerset, Roger Lawson, and I think Han Solo will be making a cameo appearance as well.

I know the organizers of the event want to make this as affordable as possible, and they’ve just opened up registration to the public for a price of $249 (and that includes lunch on both days and a t-shirt and a high-five from yours truly).

I assure you spots WILL BE LIMITED and this event will sell out faster than a One Direction concert.

Check out the link below for more details as well to register.  Hope to see you there!

This is the link I was telling you about (<— Yep, this one).

** = and by “hang out with me,” what I really mean is deadlift, eat an infinite amount of dead animal flesh, and maybe play a game of Settlers of Catan or two.

Just wanted to wish everyone a Happy 2014!  The pic to the left is a photo that Lisa and I took roughly 17 seconds after the clock struck midnight last night.

It would have been quicker, but we had to get our New Year’s kiss in ya know…..BOM CHICKA BOM BOM.

Not to get all sappy and sentimental or anything but it’s because of all of you that this site continues to grow and to be so successful, I can’t thank all of you enough for your continued support.

I know I mentioned this yesterday but 2013 was a banner year for me personally and professionally and I can’t wait to see what 2014 has in store.

SPOILER ALERT:  Professionally speaking there’s already a lot in the works as I type this. I’ll be updating the website and giving it a “facelift” in 2014.  I’ll also be making a few cameo appearances throughout the country doing some speaking engagements which is always cool.  And, fingers crossed, I’ll also be making my way across the pond.  To prepare I’ve already started watching more James Bond movies.

I’m still going to be doing the writing thing, and you can expect a TON more killer content from me here on this blog as well as places like T-Nation.com, BodyBuilding.com, Stack.com, Men’s Health, Women’s Health, Muscle and Fitness, and if I play my cards right, IHeartMattDamon.com.

LOL – Just kidding.

Kinda.

I’ll also be involved with venturing into the fitness product realm – FINALLY – and should have some cool news for all of you on that front in a few days, as well as later this Spring.

Personally speaking: Well, what more is there to say other than Lisa and I have some big plans.

Which is to say, “one ring, to rule them all……….”

Which is to say, I better put a ring on it at some point in the calendar year of 2014!

HAPPY NEW YEARS EVERYONE!

Here’s a picture of a rabbit with a pancake on its head just because……

Continuing with the “Best of” theme of 2013, today I wanted to share some of the more popular GUEST ARTICLES I posted up onto the site this year.

I was fortunate enough to have some really smart and passionate people offer to write for my site (and for free no less) within the last twelve months.  Some were respected and well known names, while others were less known (albeit no less respected) and just looking for an “in” or avenue to a broader audience.

Nevertheless I was very appreciative for their contributions and whether you read them already or this is the first time you’re laying eyes on them, I promise you won’t be disappointed.

By the way:  go see Wolf of Wall Street. It’s legit!

I bit disturbing that we go out of our way to glamorize “shady” people with the moral compass of a dingle-berry (the movie is based off a true story), but it’s vintage Scorcese (drugs, violence, and boobs) and DiCaprio acts his ass off.

I’ll be writing up a Year in Review in movies soon, but suffice it to say that this one is right up at the top of the list for on my favorites of the year.

Okay, lets get to the topic at hand:  The Best Guest Posts of 2013!

Exercises You Should Be Doing (Better): Box Jumps – Trust me:  this is an exercise that, while in theory should be a “piece of cake,” is probably one of the more butchered exercises out there in terms of not only execution but application as well.

5 Reasons Your Glutes Aren’t Growing – Glutes are all the rage nowadays, but there are still some very common misconceptions with regards to how to train them effectively.

The Truth About a Healthy Spine – Part One, Part Two – Everyone at some point deals with a back that hates them.  And while there are a million and one different opinions as to which is the best approach in terms of diagnosing and treating low back pain (some are spot on, and others, well, not so much), there are still a hefty number of fallacies that seem to reverberate within the industry.  This article attempts to debunk some of the more common fails.

Why We Are the Even Weaker Sex – We are a society that is scared shitless of everything.  This article was targeted towards women in particular, but could just as easily be applied to men.  Excellent piece of writing by my friend Kellie Hart Davis.

6 Ways to Make Your Body Hate You – Some people treat their cars better than their own body.  In this article my friend James Garland expounds on a few common “themes” that people (including himself) tend to gravitate towards which do nothing but derail progress in the gym.

Muscle Confusion – At the end of the day it’s a bulls*** term that a lot of people like to use to make themselves sound smart.

An Athlete’s Approach to Optimal Eating – This was an excellent article written by Nate Miyaki who’s someone I respect a lot when it comes to 1) nutrition and 2) being ripped.

Don’t Let That Injury Derail You – I’ve said it numerous times here on this site as well as various articles I’ve written: “You can ALWAYS find a way to train around an injury.”

Of course there are extenuating scenarios like a major spinal injury that will throw a monkey-wrench into things, but for the most part it’s uncanny how some people will use ay excuse (OMG – I’ve got a hang nail!!!!) to not train.

A Deadlift 3 Times Per Week Program – You didn’t really think an article with this sort of title wouldn’t make the “Best Of” list did you????

Stay Excited! About Anything! – Written by my girlfriend, Lisa, this article serves as a point of motivation for people to, well, get motivated.  About anything.

It’s growing to be a running joke:  but people seem to LOVE it whenever Lisa chimes in with an article.  Look to see more of her on this site in 2014!

Today’s guest post comes from Justin Kompf, who’s been a familiar face here on TG.com (he’s written a handful of other posts for this site in the past and I’ve always enjoyed the messages he delivers).

Today’s post deals with a hot topic and something that’s caused a bit of a dichotomy in the “real world.”  Should people do an UNPAID internship.

On one hand you have those who feel it’s the road everyone has done in the past, and if you read books like Decisive by Chip and Dan Heath, unpaid internships are a way give yourself an “ooch” or “taste” to figure out whether or not you even like that particular career path.

On the other hand, you have those who gravitate towards extremes and feel unpaid internships are the worst thing since Pepsi Clear.

I don’t agree with this for many reasons.

In any case, Justin does a great job at giving some perspective and I hope that if you’re someone who’s considering taking an unpaid internship in the S&C field that this post helps – TG.

Oh, and before I forget: on April 5th, 2014 I’ll be participating in the First Annual Cortland Strength and Conditioning Symposium, which Justin is kindly organizing.

With the likes of myself, John Gaglione, Dr. Mike Roussell, Dr. Cassandra Forsythe, and Spencer Nadolsky as the slated line-up it’s going to be an unparalleled event for students and fitness professionals alike.

Registration is now open, and it’s set at a VERY reasonable price as we want to ensure that this is an event that’s accessible to everyone.

For more information you can go HERE.

Okay for real this time, I’m done.  Have a wonderful Holiday everyone.  See you in a few days – TG.

About a week ago I received an email from a former student. He was considering a strength and conditioning internship in San Diego, the only catch was that it was an unpaid internship. This student wanted to get my take on unpaid internships.

Little did he know that he was talking to the king of unpaid internships. Before I received a paid strength and conditioning position I spent close to two years interning at two colleges and one year observing a physical therapy practice.

This is a question a lot of young strength coach hopefuls have and I think my experiences and the insights gained from them can help these people (possibly even you) make that decision.

I’d like to go over the three internship experiences I had and what I learned from each of them.

SYRACUSE UNIVERSITY

Before graduating from the Kinesiology program at SUNY Cortland I had to complete an internship. I had my sights set on Syracuse University. After spending my Friday mornings observing the football team for two months one of the strength coaches gave me an intern position with the Olympic sports teams.

That semester was far from what I had expected.

It consisted of cleaning equipment and observations. I suppose I was naïve to expect that I would be coaching from day one. I ended that semester wishing I had gotten more out of the experience so I made the decision to stick around and intern with another Olympic sports strength and conditioning coach the following Fall semester.

By then I was a graduate, had passed my CSCS, and was familiar with what was going on at Syracuse so I was given a lot more responsibility. I was able to be hands on with the women’s lacrosse, softball, volleyball, and rowing teams.  I spent most of my day at Syracuse before I would go personal train.

I can say two things about that experience, without it I would not have had the skills to coach big groups on my own and without that experience I probably would not have gotten a job as a strength coach or teacher at Cortland.

LESSON LEARNED: if you intern at a major university you probably won’t be doing too much coaching, even over the course of an entire semester.

Most of your job will be cleaning and observing. If you want to take the coaching experience seriously I highly recommend riding out this period and sticking around. If I had just left Syracuse after one semester I would not have gotten to get the coaching experience I needed.

UNIVERSITY OF CALIFORNIA RIVERSIDE

Less than a week after graduation I took a flight out to California to live with my cousin while I interned at the University of California at Riverside. UC Riverside is a D1 school like Syracuse but the resources that they had to work with were a small fraction of what we had at Syracuse. Syracuse has four strength coaches (still considered understaffed) and three weight rooms. UC Riverside had two coaches and one weight room.

Their head strength coach was in China for the summer teaching so I had the opportunity to step in and work with a lot of his teams. This was the first time I got to be hands on in my coaching so it was all new to me. The assistant strength coach was great in going over their coaching protocols. He took me through all of his progressions for teaching cleans, squats, and deadlifts which I still use at Cortland.

LESSON LEARNED: I was stepping out of my comfort zone in so many different ways. I was 3,000 miles away from home and didn’t know anybody other than my cousin and her husband and I was essentially thrown into the fire to learn how to coach.

I learned how to coach with minimal equipment which has came in handy since Cortland is a division three school with limited resources as well.

SUMMIT PHYSICAL THERAPY

Note from TG: Being originally from the Syracuse (Go Cuse!) area I’m very familiar with Summit Physical Therapy.  Most notably I’m familiar with Mike Hope.

I remember back in like 2004 I was having some knee issues and by chance someone referred me to Mike at SPT.  Having worked with several PTs in the past and being less than satisfied my hopes weren’t too high upon my initial visit…..but I tried to stay positive.

Within two minutes of meeting Mike I was hooked – thanks to no small part in that he references Louis Simmons and WestSide Barbell during casual conversation.  

My mind was blown:  a PT who actually lifted weighs???  

Not only that, at the time, Mike was a regular contributor to Elitefts.com as one of their rehab specialist. 

Long story short:  Mike’s the shit.  That is all.

The first time I went into Summit Physical Therapy I immediately learned that I didn’t know anything.

Imagine that, a senior in a kinesiology program who just figured out he didn’t know anything.

Crap!

In that year I would go in at least once a week whenever I would have a break from Syracuse or personal training. I learned so much about functional anatomy as well as the importance of research. Every time I left Summit Physical Therapy I would have a new book or paper in my hand that I had to read. It helped me a lot when it came to teaching my personal training class at SUNY Cortland.

LESSON LEARNED: Coaching experience is extremely important but it is also important to have people that will challenge you intellectually.

There were actually times when I would walk away quite jaded where I felt like my intelligence was being insulted, times when I considered not going back. Luckily I got over myself and decided it was worth it if I could learn something new whenever I went in.

I learned that I should always have a reason for everything that I do as well as a thorough understanding of any topic I want to discuss. I would be light years behind in terms of knowledge if I didn’t spend time at Summit Physical Therapy.

Take Away?

So should you do an unpaid internship?

Will it benefit your career in anyway?

Based on my experiences I’ll put it this way:

Doing an unpaid internship does not guarantee that you will get a job as a college strength coach, however, passing up on an unpaid internship guarantees that you will not get that strength coach job.

If you decide to embark on this experience I recommend getting out of your comfort zone, and coach as much as possible.

Make mistakes, they’re bound to happen, and learn from those mistakes. That way when you move up to running your own program you won’t make them when it’s important.

Be sure to retain good relationships with the coaches you work with as well. You’ll want to use them as references at some point. Odds are they will know someone down the road who might be able to help you get a job.

My student ended up emailing me a couple days later informing me that he had accepted the intern position in San Diego. Unpaid internships are a crucial stepping stone in the career path of a strength coach so without reservation I would recommend them.

About the Author

Justin Kompf is a certified strength and conditioning specialist and certified personal trainer through the NSCA. He graduated from SUNY Cortland in 2012 with a bachelor’s degree in Kinesiology. He currently teaches and trains clients at the University. Justin like burritos, deadlifting, peanut butter, and The Fast and the Furious movie saga (minus 2 and 3). He is an author for bloodandiron315.com . He can be reached at [email protected].

Here’s this week’s list of stuff to read while you’re pretending to work.

Paleo: The Good, Bad, and Ugly – Dani Shugart

Here’s a joke for you:

Q: How do you know someone is “Paleo?”

A: They tell you.

Hahahahahahahahaha.  Get it?   Oh man I love that one.

Okay here’s the dealski:  I’m not a Paleo guy through and through.  Sure I have a few Paleo tendencies.  I eat a ton of meat and vegetables, I don’t go out of my way to include a lot of processed foods, and I’m pretty sure I ate enough saturated fat during breakfast this morning for an entire platoon.

But I don’t have a major conniption if I happen eat a piece of bread or two (or three)* at dinner, and I’m sure as shit-fire not going to deprive myself of ice cream when I want it.

My sentiments run parallel with my good friend John Romaniello’s:

Whether or not our ancestors (in a given period) ate a certain food is ultimately not relevant to whether that food affects you positively or negatively.

Stop worrying about whether something is healthy based on the criteria that some hypothetical caveman may have eaten it.

Criticizing a version of the paleo diet because it contains potatoes is like criticizing Jurassic Park because most of the dinosaurs in the movie were actually from the Cretaceous period.

Stop nitpicking. It’s just a name. If it makes you feel like shit, don’t eat it.

Exactly.

Either way, in this very well written article, Dani Shugart brings some clarity to an ever polarizing topic.

Your 2014 Weight Loss Challenge – Dan John

It’s no secret that I have a ton of respect for Dan John – and a teeny tiny man-crush, too – and it should become fairly self-evident once you read this article he recently wrote on MensHealth.com

Coach has a way with words.

Weighing the Risks – How Weekend Athletics Can Ruin Your Gainz – JC Deen

No one is saying that you can’t go play a pick-up game of basketball here and there, join a beer league slow-pitch softball team, go annihilate and ruin some random kid’s day at your local paint ball course, or play a leisurely game of lawn darts (preferably not drunk).

Sports, hobbies, and other fun activities are a part of life.

BUT there does come a point every so often where you need to weigh the rewards along with the risks – especially as it relates to your fitness goals.

* = or four, don’t judge me