I know this seems very uncharacteristic of me and something I normally don’t write about, but I recently collaborated with my good friend Andrew Coates and wrote an extensive article on hornets deadlifts.
I don’t know the exact number, but it’s around my 37th article on T-Nation on the topic…;o)
Andrew and I spent a lot of time on this article attempting to peel back the layers and to focus on the cues, tips, and programming suggestions that really matter for most lifters in order gain the most benefit from the exercise and to stay safe.
I’m biased, but I think this article turned out great.
I was recently invited onto the Your Fitness Money Coach Podcast hosted by Billy Hofacker. Some of you may recognize the name because Billy has penned several informative guest posts on this site surrounding financial literacy in the past year.
I was thrilled to post his content here because he has expertise in a topic that many fitness professionals need dire help with. To speak candidly, I wish I had access to this kind of content earlier in my career.
Nevertheless, Billy invited me onto his show to discuss what ended up being a bevy of topics. He ended up titling it “Standing Out From the Crowd,” and I think it was the right call. I mean, I personally would have gone with something like “Tony is the Wind Beneath All of Our Wings,” or “Tony’s Pecs Had me at Hello,” but whatever.
Billy is an excellent conversationalist and I enjoyed going back in time to discuss how I went about differentiating myself from the masses creating content and building my own brand from scratch.
I hope you give the episode a listen and be sure to check out more of Billy’s stuff. I’m not kidding: He’s an abyss of information and practical knowledge around business and finances.
I’m fortunate that I have a bevy of other coaches and trainers who want to write for my site and share their diverse insights and myriad of topics ranging from program design and unique exercises to postpartum considerations and brand building.
2021 saw no shortage of excellent content on this site from other fitness professionals and today I wanted to highlight a few.
Don’t get me wrong: My readers have excellent taste in the articles that resonate with them. They’re up-to-date and “in-tune” with the latest strength & conditioning research (oftentimes more than myself) and don’t fall prey to the smoke-n-mirrors facade that much of social media regurgitates as valid and efficacious fitness content.
In case you missed it, HERE‘s a link to the top articles from my site over the past year based off the one’s that received the most web traffic.
HOWEVER.
Sometimes you guys don’t know what’s up. The whole landscape of what will and what won’t “stick” still perplexes me. Some days I’ll write something I’m sure will win me a tsunami of accolades and/or possibly a Pulitzer, only to see the net result as a puff of literary smoke.
My prose fizzles into the dark void, trumped by articles highlighting detox teas, keto recipes featuring sawdust, and TikTok videos of people climbing milk crates.
Pfffft, whatever.
To that end, today it’s MY turn. Here are the top articles of 2021 according to me, because…
…We’re All Still Living in a Never-Ending Dumpster Fire
COVID, COVID, COVID
Insurrections
Inflation
Sex and the City reboots
The incessant parade of awful things seemingly won’t end.
I’m keeping my fingers crossed that 2022 will bring all of us a bit more good news and things to look forward to. I know for one I can’t wait to begin traveling again. I had a bit of an amuse bouche earlier in the fall when I was able to jet away and spend five days in London.
I was in introvert heaven. No wife, no kid, and no workshops. It was just me meandering about my favorite place in the world for a handful of days.
Speaking of workshops, however, 2022 looks to be shaping up as a bit of a comeback. I have four events in the coming months:
January:
1. Kabuki Education Week (virtual) – January 9th – 15th – Info & Registration HERE.
2. Coaching Competency Workshop – Saratoga Springs, NY (January 23rd) – Info and registration HERE.
February:
COACHED: Raise the Bar Conference – Orlando, FL – Info & Registration HERE.
March:
Strategic Strength Workshop – Boston, MA (March 19th-20th) – Info & Registration HERE.
And on a somewhat related note, I really, really, really hope to get back on the writing more content train in the coming year.
2021 saw my worst output since this website/blog began and I truly hope to up my game in the coming months. Like everyone else my mind was preoccupied with other “life events” this past year, and while part of me wanted to beat myself up over it…
…I also had to have an honest compromise with myself and realize that other things had to be more of a priority. Family, gym expansion, The Witcher Season 2.
It’s been over two years since I’ve announced any IN-PERSON workshops. I’m elated to announce that Luke Worthington and I will be hosting our popular Strategic Strength Workshop in Boston, Massachusetts this coming March (2022).
*Cue the trumpets*
Shut Up and Take My $$ Tony – Register HERE (1 installment) or HERE(2 installments)
The Deets
The Strategic Strength Workshop is an opportunity for fitness professionals (or those who just like to lift heavy things) to gain better understanding and insight into how we structure assessments and subsequent training programs to help our clients – whether they’re A-list celebrities, professional athletes, or “regular” people – get stronger, move better, and be healthier.
All under the umbrella of taking into account each individual’s unique injury history, goals, ability level, and anatomy.
Topics Covered:
Day 1:
8.30 am – Registration – Tea (for the one British person, Luke) / Coffee (for everyone else)
9.00 am – Introductions
9.00 –10.30 am – Coaching Competency – How to better “match” your coaching style to your clients’.
10.30 – 12.30 pm – Why Do We Assess?
Alternating Segment Model
Kinetic Chains
Active vs. Passive Tissue
Active vs. Passive ROM
Assessment Hierarchy
12.30 – 1.30 pm – Lunch
1.30 – 3.00 pm – Assessing the Shoulder
3.00 – 4.00 pm – Breathing Mechanics
4.00 – 5.00 pm – Coaching Upper Body Movements
Bench Press
Pull-Ups
Shoulder Friendly Shenanigans
Day 2
9.00 – 11.00 am – Assessing the Hip
Anatomy of the Pelvis
What is “neutral”
Pelvic inlets and outlets
Common myths and misconceptions (stop blaming the hamstrings for everything)
11.00 – 12.00 pm – Squat Assessment
12.00 – 1.00 pm – Lunch
1.00 – 3.00 pm – Exercise Continuums
3.00 – 4.00 pm – Coaching the Deadlift & Squat (Finding Your Clients’ Trainable Menu)
4.00 – 5.00 pm – Programming for Strength
5.00 -5.30 pm – Neuromechanics
Date: Saturday, March 19th & Sunday, March 20th, 2022.
Is it to celebrate Scottish bacteriologist Alexander Fleming’s discovery of penicillin while studying influenza (this week in 1928)? Or maybe it’s to celebrate the first non-aristocratic, free public school to open in Europe in Frascati, Italy (this week in 1616)?
Or, I don’t know, maybe it’s to celebrate the fact that the #1 movie this week back in 2003 was Robert Rodriguez’s Once Upon a Time in Mexico.
All are as good of a reason to celebrate and to subsequently put stuff on sale as any.
Alas, none of the reasons suggested above are the real reason.
The real reason is because this week, 40 years ago, in what I can only imagine was a lovely hospital somewhere in even lovelier Canada, Mrs. Somerset gave birth to none other than Dean Somerset – one of my best friends, non-sexual life partner, and long-time work husband.
I’ll refrain from any 40-Year Old Virgin jokes here, but suffice to say I am here to welcome Dean to his fourth decade of life; one more to go until that prostate exam!
(Or, wait, do they do it at 45 now? If so, shit, I only have a few more months left).
Anyway, like I said: All of the products Dean and I have collaborated on over the years are on Sale THIS WEEK ONLY (9/15-9/18) at 40% off their regular price:
Word on the street is that George Lucas (creator of Star Wars) is going to write & direct a romantic comedy as his next project in Hollywood.
Just kidding.
No one wants that.
Can you imagine that? I think a toaster oven could write better dialogue between two romantic interests. Remember the ear wash from Attack of the Clones between Padme and Anakin?:
I mean, who talks like that?……..🤢
In all seriousness, I do have some exciting news.
I’m excited to announce that I will be part of the Raise the Bar Conference. An event focused on the missing links in our industry: Communication, collaboration, connection, behavioral psychology, business & marketing skills, and much more.
And more importantly who? Who will be presenting at this event?
I gotta say: This is undoubtedly one of the most stacked line-ups I have ever seen; even more than the 1990 Oakland Athletics.
The Line-Up
I’m flabbergasted whenever my name gets lumped into the same circle as the bunch above, but there I am. Like a boss (alongside my wife, Dr. Lisa Lewis).
You can attend this event either in person or virtually (albeit, spots are limited in-person). You also have the option of purchasing a direct pass or direct pass + recordings.
The SUPER early bird rate lasts through the end of September so act quickly – HERE.
I’m pumped for this event. Not only because it’ll be my first in person speaking event in almost two years and I’ll have the opportunity to catch up with friends & colleagues I haven’t seen in a long time, but also because you KNOW I’m staying an extra day or two to visit Hollywood Studios.
I told myself I’d never do it; the thought of being around a massive crowd and waiting in long ass lines has never appealed to me.
And that was before a pandemic.
Alas, the opportunity to see Darth Vader in person and to walk around the Millennium Falcon with my 5-year old will be a splendid experience. At the very least they’ll be some potential for me to finally utter the words “I’LL TURN THIS CAR AROUND RIGHT NOW!,” in true vacation dad fashion.
#family.
I truly hope you’ll consider attending this event. I think it’s going to be pretty special. Go HERE for all the details and to register at the Early Bird rate (<— which, again, only lasts through September).
People will perform stupid antics on social media (the latest being the Milk Crate Challenge)
Additionally, if you’re an active person, particularly if you lift weights, unless you’re name is Wolverine, it’s inevitable you’ll (probably) experience pain during exercise.
Maybe your knees will feel a little cranky after a serious squat session or your shoulders will be mad after prioritizing the bench press for several weeks.
What’s more, many people after a hiatus due to injury have to navigate the rehab process, which can be a painful experience and about as fun as sitting on a cactus.
However, if we’re discussing any of the aforementioned scenarios highlighted in the introduction my response is an emphatic “YES!”
Albeit, with some caveats.
If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for “tissue begins to heal.”
Pain, when DOSED ACCORDINGLY, can be beneficial during exercise. When we push into a little pain there’s generally better short-term results than if not.
Whenever I’m working with a client/athlete experiencing pain during exercise (especially in a rehab setting) I like to use a “pain threshold” scale.
On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm.
Elaborating further, my friend and colleague, Tim Latham of Back Bay Health in Boston, uses a stoplight analogy when it comes to pain during exercise:
0-3 on the pain scale = green light. GO.
4-5 = yellow light. Proceed with caution and modify ROM, technique, sets/reps, etc
6-10 = red light – stop and revisit at a later time.
Let’s Put This Into Action
Let’s say I have a client who had ACL surgery a few months ago and has been cleared by their doctor and physical therapist to begin more aggressive strength training.
My expectation isn’t that (s)he is going to walk in on Day #1 and feel like a million bucks; there’s going to be some degree of discomfort. However, I am not going to shy away from it and attempt to avoid it at all costs.
Remember: A little pain is okay, if not preferred. It’s imperative to challenge the body. I’d make the argument that a lot of what inhibits or slows down the rehabbing process for many is the threat of UNDERloading.
I.e., doing so little that the body is never forced to adapt to anything.
Tendons, muscles, and bones NEED (appropriate) load in order to heal and come back stronger.
Taking my ACL client through the process I may have them start with a deadlift. So long as their pain stays within the 0-3 range, it’s all systems a go.
If that number jumps to a 4-5 it doesn’t mean we have to omit the exercise altogether. Instead we do the following:
Modify ROM – Elevate the barbell off the ground (less knee flexion)
Modify Tempo – When in doubt, slow down. It’s actually quite profound how effective this simple tweak can be.
Adjust Technique – Play around with foot position or stance to see if something feels more comfortable.
Adjust Volume – Sometimes we’re too overzealous with volume and need to ramp up more slowly.
If the pain threshold at any point falls in the 6-10 range then we know we’ve overstepped our coverage and we need to stop that exercise immediately and regress.
It’s not a perfect system and there’s no doubt an aspect of subjectivity to things, but I hope this helps encourage people to not be deterred if pain is present during exercise.
It can be an important cog in the healing process.
Strategic Strength Workshop Is Coming to Philadelphia
It’s been over 18 months since I’ve announced any IN-PERSON workshops. I’m elated to announce that I am coming to Philadelphia to put on my 1-day Strategic Strength Workshop
My Strategic Strength Workshop is an opportunity for fitness professionals (or those who just like to lift heavy things) to gain better understanding and insight into how I structure assessments and subsequent training programs to help people get stronger, move better, and, I don’t know, arm wrestle a lumberjack (and win!)
Topics Covered Include:
1) Upper & Lower Extremity Assessment – A Deep Dive
2) De-constructing common strength exercises (deadlift, squat, bench press, pull-ups, etc). Namely, why it’s crucial to find the VARIATION that best fits your clients’ goals, injury history, ability level, and anatomy.
3) Finding the Trainable Menu for your clients/athletes. Highlighting what they CAN do, rather than what they cannot.
4) A teeny-tiny dabble into psych skills for fitness professionals that will help improve motivation (and results) with your clients.
5) Top 5 Netflix shows I’ve watched during the pandemic (Lupin = the shit).
Shut Up and Take My $$ Tony – Register 
