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Exercises You Should Be Doing: Prone DB Slide

What Is It: Prone DB Slide

Who Did I Steal It From: this exercise is very similar to prone plate switches that I “stole” from strength coach Will Heffernan, but I was able to come up with this bad boy myself as I was showing a friend a few exercises at a commercial gym a few weeks ago.

What Does It Do: We all know how much I despise planks (at least in the general sense), and that I’d rather swallow a live grenade than have my clients do them for any length of time. Granted, there are extenuating circumstances- namely for those clients dealing with lower back pain. In this case, they’re almost a necessity, as Dr. Stuart McGill has pointed out on numerous occasions. However, if someone is paying good money for an hour of my time, and they’re otherwise “healthy,” I can think of more productive things to do than having them plank for ten minutes at a time. Passing a kidney stone comes to mind.

Be that as it may, as much as I like to downplay the efficacy of planks, I recognize that they are a valuable tool in regards to developing proper lumbo-pelvic-hip stabilization, as well as teaching trainees how to engage their core musculature. As such, while many strength coaches and trainers like to have their clients go for time, I prefer to make planks more challenging.

Key Coaching Cues: Assume the prone plank position (elbows and toes, chin tucked). Grab a 5-10 lb dumbbell, and simply “slide” it across the floor, as demonstrated in the video. Squeeze the glutes, brace your abs, and try not to hike or dip the hips. In other words, the spine should be in a “neutral” position throughout the duration of the movement. Shoot for 5-6 reps per side for 2-3 sets.

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Organic vs. Kind of Organic vs. Wait, I’m Confused.

Unless you’ve been living under a rock for the past decade, you’ve probably noticed that “organics” has been the fasting growing market in our food system for quite some time. So much in fact, that even the big boys such as Target (or Targe` for those who are walking bags of douche and can’t pronounce it correctly) and Wal-Mart (aka not Target) have welcomed the trend with open arms; recognizing that the public, to a vast degree, is starting to demand higher quality food. As such, walk into either store and you’ll undoubtedly come across an “organic” section. Granted, by walking into said establishments, a little piece of your soul will die, but it’s nice to see nonetheless.

Understandably, whether or not organic food is nutritionally superior to “conventional” food is a highly debatable premise. However, given the recent trend of movies such as Food, Inc, as well as a multitude of books/articles/smackdowns from the likes of Michael Pollan, Eric Schlosser, and company, it’s getting increasing more arduous, at least in my eyes, to not only deny the fact that our food quality bites the big one, but that the typical cheap, Western diet (refined sugar, flour, less fruits and veggies, I heart twinkies) that Americans have been ingesting for the past several decades is the culprit of many of the issues affecting our health, and the planet’s as well.

To illustrate my point more succinctly, here’s a snidbit from an article titled Organics-Healthy Food, And So Much More, written by Gary Hirshberg:

All of humanity ate organic food until the early part of the twentieth century, yet we’ve been on a chemical binge diet for about eighty years- an eye blink in the planetary history- and what do we have to show for it? We’ve lost one-third of America’s original topsoil; buried toxic waste everywhere; and polluted and depleted water systems, worsened global warming, and exacerbated ailments ranging from cancer to diabetes to obesity.

Pretty cut and dry if you ask me.

Nevertheless, this isn’t to say that just because something says it’s organic, that it’s inherently better, or better for us. Leigh Peele actually touched on this topic in episode 11 of her podcast (she discusses her thoughts on Food, Inc), and I commend her for her honesty and matter-of-factness going against the grain.

As with anything, once corporate America gets it’s dirty paws on it, the water gets murky. Take for example the fact that it wasn’t until 2002 that Congress passed a federal law mandating that the U.S Department of Agriculture (USDA) to create a single set of nationwide standards. As a result, we now have three levels of organic food. You didn’t really think it was as simple as something being organic or not organic did you?

100% Organic– is exactly what it states, and refers to food and fibers that are indeed produced organically at every step, from farm to store shelf.

Organic– requires that at least 95% of the product’s ingredients are organic, with the remaining five percent strictly limited to ingredients on USDA’s National List of Allowable and Prohibited Materials. Question- can we add Heidi Montag and Spencer Pratt to that prohibited materials list? Jesus, if any two people deserve to be thrown into a shark’s mouth, it’s these two.

Made with Organics– means that at least 70% of the product’s ingredients are organic. The other 30%? I have no idea.

In short, read labels! Just because something says it’s “organic” doesn’t mean that’s the case. Mostly.

UPDATE: Shazam! That’s five in five days. Who’s going to Ponderosa tonight? Me, that’s who.

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5×5, And Just an FYI: This is FOUR Days In a Row. Someone Give Me Some Credit

Q: I’ve heard many interpretations of 5×5. Some say to start with a 5RM and then lower the weight so you can keep doing 5 rep sets. Others say to stick with the same weight and just do as many reps as you can with it for all 5 sets. Even still, others go with the Waterburian (how’s that for a new word!) idea of getting all 25 reps with the same weight no matter how many sets it takes. What would be the Gentilcorian (I’m on a roll) rejoinder?

TG: Gentilcorian, eh? It almost sounds like an era. It makes sense really. I mean, any great “era” needs to be recognized. Take for example the Victorian Era, which was marked by it’s prosperity in culture, entertainment, and the homemaking roles of women. The Gentilcorian Era is very similiar in that it too recognizes the greatness in culture (I’m the master at passing the Grey Poupon), entertainment (Louie DeVito is our generations Mozart), and the homemaking roles of women (Ma, meatloaf! On my plate. Ten minutes. Stat!). It’s uncanny really.

However, getting back on task….when most people think of 5×5, they typically think of Bill Starr’s original program. While it’s a great program, and has gotten plenty of people strong(er); like any strength training program/template, it does have it’s limitations. And while I could easily sit here and dissect every nook and cranny (lack of single leg work for example), the truth of the matter is, if more trainees followed this type of program they’d probably make infinitely better progress in the gym. I mean, it’s kinda hard to knock a program that emphasizes compound movements and putting more weight on the bar.

As it is, when I write programs for clients, I love using the 5×5 set/rep scheme. Anytime I can get someone out of the three sets of ten mentality, I am all for it. However, how I program 5×5 depends on the client/athlete:

Complete Newbie/Beginner: Every set counts. I don’t care if we’re starting with just the bar, it’s going to count as a set. Likewise, I’m not really too concerned about how much weight we’re putting on the bar- so much as I am making sure we’re ingraining proper form and technique. It’s been shown in research that un-trained individuals can get a training effect from as little as 40% of their 1RM (rep max). Needless to say, loading a beginner isn’t my first priority.

Intermediate (which coincidentally is where most of my readers tend to be): I’d just be happy with them not missing any lifts. One of my biggest pet peeves as a strength coach is guys missing lifts. Granted, I understand it happens, but it shouldn’t be a weekly thing- contrary to what you’ve been lead to believe. That said, when I say 5 reps, I really mean 3-5 reps. Ideally, I want you to get all 25 reps. But if you do something like:

Set 1: 315×5

Set 2: 315×5

Set 3: 315×5

Set 4: 315×4

Set 5: 315×3

Then that’s cool. Rather than do 1-2 crappy reps on those last two sets, I’d rather you just cut the set short. This isn’t necessarily “missing a lift” so much as it is being smart and not hurting yourself. The following training session you would try to get those reps back:

Set 1: 315×5

Set 2: 315×5

Set 3: 315 x5

Set 4: 315 x5

Set 5: 315 x4

In this example, I’d encourage the trainee to just keep using 315 as their “work weight” until they actually complete all 25 reps. Once they achieve that, then they can bump the weight up 10-20 lbs and start all over again.

Advanced (which coincidentally you’re not if you can’t bench press at least 1.5x your bodyweight, deadlift 2x your bodyweight, and squat 2x your bodyweight. Curling in the squat rack just means you’re a major tool. And if you’re one of those guys who carries a water jug around with you while you train, you’re an uber tool): Here we can be a little more creative, and I’d direct you to Dan John’s 5×5 Variations article. However, in all honesty, for a more advanced trainee, 5×5 isn’t going to cut it, and I’d be more inclined to follow something along the lines of what I described in my Rule of 90% article.

General Random Thoughts- because I didn’t know where in the hell to put this in the blog post

1. Seriously, don’t miss any lifts*.

2. In the case of this post, I am not referring to an actual 5×5 program- for that click on Bill Starr link above. Rather, I’m referring to the main movement of the day. For example if I have someone following a three day per week, full body split, each day is going to start with a “main movement” (for lack of a better term):

Monday- deadlift emphasis (5×5), followed by some extra ass-kickery.

Wednesday- bench emphasis (5×5). I know, I know- I realize it’s blasphemy not to bench on Monday, but deal with it. Actually, if you really want to turn your world upside down, instead of a bench variation, why not go with chin-ups or pull-ups? Come on, live life dangerously.

Friday- squat emphasis (5×5), followed by ass-kickery and eating lots of dead animal flesh.

3. Don’t be that guy that does 5×5 for stupid shit like lateral raises, leg extensions, or leg curls. It’s dumb and a complete waste of time.

4. Completely off topic, but would anyone be interested in trade bartering services? I’d be willing to write your programs, if you’d be willing to do some website work for me. In a nutshell, I get girls (or guys) to want to hang out with you, and you help me set up/organize my new website. If anyone’s interested, please contact me via email.

* In case you’re not picking up what I’m putting down: DON’T MISS ANY LIFTS!!!!

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Stuff I’ve Read, Am Reading, Or Going to Read.

Just so you know, I DID post a blog yesterday. Granted it was a little late in the day, but it happened. If there’s one thing about me you should know, is that I’m a man of my word. If I say I’m going to do something, I do it. Except, of course, if it involves taking a yoga class. Lets be honest, I’d rather clean all the bathrooms in Grand Central Station with my tongue than take a yoga class. Nonetheless, here it is, day #3 on my quest to blog every day this week, and all of you who doubted me can suck on a pink dumbbell!

1. The Whole Foods Alternative to ObamaCare– By John Mackey

As I’ve stated in the past, one of my favorite talk show radio hosts in Michele McPhee, and her Outrages of the Day. Last week, on my way home from CP, she was discussing this article (linked above) written by the CEO of Whole Foods, John Mackey. In a nutshell, he feels that people should be held accountable for their own health, which includes yes, eating better quality foods (i.e. shop at Whole Foods). Predictably, people got their panties all up in a bunch and called for a boycott of Whole Foods. Huh? So, the Scottish government can release a terrorist who’s dying from prostate cancer out of “compassion”, and we don’t bat an eye. But someone writes an opinion piece telling people to quit being a-holes and eat some healthy food, and we’re going to protest? Unreal.

2. Born to Run– Christopher McDougall

I’m actually listening to this book on cd, but it still counts as reading in my book. How is it that the Tarahumara Indians of Mexico can run what’s equivalent to twelve marathons back-to-back-to-back-to-back-to-back-to-back (I think you get the point) without blinking an eye, let alone getting a shin split, then do it again…….tomorrow; yet the average American can’t jog more than two miles without looking like one of the zombies from Thriller? Spoiler Alert: it’s in the shoes.

3. Getting Real About the High Price of Cheap Food– by Bryan Walsh

Following the leads of books such as The Omnivore’s Dilemma and Fast Food Nation, this article discusses the many advantages of sustainable farming, and how corporate America has done a remarkable job at hiding the real truth behind the food we eat. On an aside, it’s nice to see Time make up for the atrocity of an article they published a few weeks ago. I hate them a little less this morning.

4. Strong Women Strength Train– Adam Rees

I like any article that tells women to lift heavy shit. Furthermore, I like any article that includes pictures of Jennifer Stano- nice work Adam! Might as well keep a good thing going…………………..BAM!

5. Understanding Your Abs– Mike Robertson

Mike wrote this a few months ago in his newsletter (you should sign up for it by the way), and it’s hands down one of the best articles explaining the functional anatomy of the “core.” Do yourself a favor- the next time someone asks you why you don’t do crunches- tell them they’re as useless as a screen door on a submarine, and hand them this article.

UPDATE: Ka-POW!!!!

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One Man, One Mission: To Blog Everyday This Week- Even If This Post Goes Up After Most People Have Left Work Already

First off, I want to thank the handful of people who took time out of their 18th update on Facebook work day to remind me to blog today. I’m actually not at CP at the moment. Instead, I took the day off and filled it with all sorts of fun activities, such as catching up on client emails, listening to the latest episode of In the Trenches Fitness, doing some grocery shopping, deadlifting 500 lbs for a double…..twice, taking my car to the car wash, and watching episodes of The Deadliest Warrior on Spike tv. It’s pretty much the greatest show ever invented. You know, besides Charles in Charge of course. Yep, you know you watched it too back in the day. Don’t even try to pretend that you didn’t cut out every Nicole Eggert picture you could find from your sister’s Teen Beat magazine stash and plaster them all over your bedroom walls. We’ve all been there, dude. Just admit it. It’s okay.

Anyways, after having watched a few episodes, I can’t help but wonder- “who would win in a battle royale between William Wallace, an F-16 fighter jet, Swine Flu, and my abs?” Discuss…….

Secondly, here’s reason # infinity on why CP is more bad-ass than your gym:

How much do you deadlift?

The quote above was taken from a conversation/smack talking session between two of our high school baseball players while they were training yesterday. Almost brings a tear to my eye.

Lastly, anyone who reads my blog or articles, knows how much I like to preach the importance of training environment. In short, surround yourself with like minded individuals who will not only push you, but also hold you accountable (i.e. call you a girly man when you miss a lift), and the likelihood that you’ll get leaner, stronger, faster (or whatever your goals may be) increases ten-fold. As such, every few months we get a fresh batch of interns that make their way to CP to not only learn as much as they can, but to also experience hands on, individualized coaching with a variety of clientele ranging from professional athletes to general fat-loss clients. Not coincidentally, all of our interns get a helluva lot stronger during their stay.

Take for instance, Roger (who you may already know from is hazing earlier this summer). When he started with us back in June, Roger’s best bench press was 275 lbs. Here he making a smoke show of 300 lbs:

And here’s 315 for the heck of it:

That’s a 40 lb PR in a matter of three months. Nice work Roger! This DEFINITELY “ain’t no game” (sorry, inside joke everyone). Somewhere out there, Kevin Larrabee’s ego just got pwned.

 

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Miscellaneous Miscellany Monday

1. I feel pretty motivated, so I’m going to go out on a limb and say that I’ll make it my mission to write a blog every day this week. Of course, this has never happened before- mainly because I’d rather eat my omelet and watch SportsCenter in the morning than stare into a blank computer screen and figure out how I won’t get the editors at the Herald to hate me. I love you guys!11!!11 In any case, I’m going to need to hold myself accountable here. If I don’t write five blogs this week, I’ll film myself eating a can of Alpo (thanks for the idea Dan John). If I do write five blogs, I’ll let Rosario Dawson make out with me.

Side Note: The CP interns went out last weekend and actually saw/stalked Rosario in Harvard Square (which is two miles from my apartment), and failed to call me. Needless to say, I’m going to “fail” in writing any letters of recommendation. That will learn em.

2. Anyone who lives in Boston (or in New England for that matter) knows about Phantom Gourmet. In a nutshell, the Phantom Gourmet is hosted by the Andelman brothers as they discuss anything and everything dealing with food. Specifically, they discuss many of the great restaurants and “food events” in and around the greater Boston area. Not surprisingly, they hold a lot of weight in the food community, and it’s not uncommon for their show to make or break a restaurant’s success.

You’re probably wondering where the heck I’m going with this. Well, as I was training at a local BSC yesterday (I totally got out of taking a yoga class…..high five!!!), I started thinking how I could essentially do the same thing. You know, accept instead of discussing which places have the most succulent filet mignon, I could “rate” various gyms that I train at by whether or not I have a sudden urge to throw a barbell, javelin style, at someone’s melon. As the case was yesterday when I overheard a trainer tell his client that the reason their shoulder hurt was because they weren’t using their “chest muscles” enough while they benched. I kid you not. It took every grain of self-restraint not to walk over and 1) actually teach the client how to bench the right way and 2) one nut punch the douchehole of a trainer……..repeatedly. Suffice it to say, I think I’m on to something. *cue evil strength coach laugh now*

3. Watch the video below and try not to euthanize yourself in the process:

Reason # 717 why I love my female clients. They send me videos like this and respond with:

I’d rather eat my own spleen than take that class

– Nancy LeBlanc, converted badass and resident CP pumpkin bar maker.

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Exercise Ball Pwnage

You would think that whenever myself and my esteemed colleagues exchange emails with one another, we do nothing but discuss important stuff like, I don’t know, lower extremity dysfunction and how it affects the lumbar spine, scapular downward rotation syndrome and the overhead athlete, or new and innovative programming strategies for fat loss (Hint: don’t get fat in the first place). While this is definitely the case 95% of the time, the other 5% is dedicated to making fun of guys who shave their chest hair, wondering when Tracy Anderson will realize she’s Tracy Anderson and go away, and/or sending videos of people getting dominated by an exercise ball.

Nothing says LOLROTFLIJSSAOMK (LOL Rolling On The Floor I Just Spit Spike All Over My Keyboard)) more than throwing a ball at your kid and making him cry.

*Thanks to James Garland for sending me the video. James came all way from Austrailia this past winter to hang out with us at CP for two weeks, and just opened up his own facility not too long ago. I highly encourage you to check out his website- he’s a definate up and comer in the industry. On an aside, you should email him about Crocodile Dundee. He loves that shit!

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Miscellaneous Miscellany Monday

1. Remember last week when I briefly wrote about The Dr. Manhattan Project?? Weeeeeeeell, I’m putting that project on hiatus for the time being. Get this- I weighed myself last Monday morning (when I was going to start it) and came in at a paltry 191 lbs. Unacceptable!!!!!!

A lot of factors come into play here. It’s summer, and I’m automatically more active compared to the the colder months (why do I live in the Northeast again????). Compound this with the fact that I’m on my feet 8-9 hours per day coaching athletes, not to mention loading/un-loading plates, and you can understand why it’s a bit of a challenge to keep weight on. Moreover, I’m an idiot and forget to drink enough water during the day- which obviously affects my weight. I’ll start coaching and four hours goes by, and it’s only when I head to the bathroom and start pissing what can only be described as battery acid, that I’m reminded that I need to, you know, drink some freakin water.

Needless to say, as of 8:12 EST, my weight is back up to 195 lbs. I suck a little less at life at the moment.

2. Anyone who knows me well enough, knows that I’m pretty fanatical when it comes to movies. It’s not uncommon for me to send my friends links to upcoming trailers MONTHS in advance. Similarly, I’ll spend a lot of time perusing websites like rottentomatoes.com or imdb.com to fulfill my nerd quota for the week, as well as read reviews of upcoming projects. Furthermore, one of the highlights of my week is when I get my Entertainment Weekly in the mail and read it cover to cover. Surprisingly, I still have my man card.

Anyways, one of the movies I’ve been anticipating for quite some time is James Cameron’s new movie, Avatar. For those who have no idea who James Cameron is- he’s the guy who wrote and directed a little film you might have heard of- Titanic. Additionally, he’s also the mastermind behind one of the most bad ass franchises of all time- Terminator and Terminator 2, as well as Aliens. Needless to say, the guy is kind of a big deal, and I defy you to watch this teaser trailer and not molest your computer screen.

3. Speaking of movies- this past weekend I went and saw Quentin Tarantino’s new movie Inglorious Basterds. I actually took the girl I’m currently dating, cause you know, nothing says “I really like you” than a movie based around beating Nazis over the head with a baseball bat and scalping them. Anyways, we made an agreement. She’d go see the movie, but only if I agreed to take a yoga class with her next week. Awwwww, the things we’ll do to try to get to second base. My spine is literally crying just thinking about it. Stay tuned, this should be interesting……..

4. I’m fairly certain I have an un-healthy addiction to Chobani yogurt- as evident by the fact that I bought eleven containers of it yesterday at the grocery store.

Take a container of Chobani yogurt and add some frozen blueberries and just a smidge of vanilla protein powder and you have quite possibly, the perfect post-training meal.

5. The best idea…..ever.

 

6. Between myself and Eric, we have just about every exercise possible on our laptops- so if an online client needs further explanation about a particular exercise we program for them, we can just shoot them a quick video, and it saves everyone a lot of time. I had a client email me the other day asking me for a video on SUMO deadlifts, and as fate would have it, I didn’t have one. Weird. I did a quick search on Youtube, and came across this video

Not exactly the technique I was looking for, but academy award winning camera work nonetheless. My god, I don’t think Steven Spielberg could have done a better job. Bravo, bravo, bravo!!!!!

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Q and A: Too Fatigued To Lift?

Q: How do you know if you’re too fatigued to lift? I always tell myself that not going means I’m just weak minded, but lately I wonder if there isn’t some merit in learning when you’re truly too fatigued to lift or if you just don’t want to go.

A: Lets put it this way. I can count on one hand the number of times I’ve missed a scheduled training session- and of those few times, you can bet it was for a good reason. Either I literally felt like ass, or there was a slight possibility (we’re talking at least 2% here) that I was gonna get a piece of ass (HI HO!). Count it!

Sure, there are days where I feel like someone blasted me over the head with a 2×4, and after spending eight hours training athletes/clients, the last place I want to be is facing the squat rack. However, truth be told, some of my best training sessions have been on those days where I feel like complete garbage going in, only to feel like a completely different person once I’ve warmed-up and started to move some iron around.

More to the point, sometimes you just need to suck it up and get your reps in regardless- even if it means dropping the weight significantly.

This may come as a surprise to some people (note sarcasm), but you’re not going to set PR’s every……single……week. Too often many trainees fall into this trap where they take on this defeatist attitude if they have to take some weight off the bar. Trust me, it’s not the end of the world. While I can appreciate the fact that you want to put more weight on the bar, you also need to be cognizant of the fact that your body is telling you something. There’s a lot to be said about just going in to get some quality reps and calling it a day.

Conversely, sometimes you can do more harm than good. I don’t want to come across as one of those “go hard, or go home” guys, because I think that’s just silly. I’m a realist and recognize that life gets in the way. Maybe you’re up all night with a sick kid, or your boss is hounding you about those TPS reports, or I don’t know, your girlfriend forced you to go see The Time Traveler’s Wife for the second time FOR THE LOVE OF GOD!!!!!! It stands to reason that all of these can suck the testosterone out of you and the last thing on your mind is training. But honestly, for most people, it just comes down to pure laziness and/or they have a sore vagina. They’d rather go watch America’s Got Talent than go front squat for 45 minutes. Coincidentally isn’t it weird how most people tend to skip leg days and not arm days?

That said, if this is something that’s been a on-going issue, a few things come to mind:

1. Vitamin D Levels- research shows that chronic fatigue as well as things like Seasonal Affective Disorder can be attributed to low levels of vitamin D. It may be a good idea to consult with your doctor to get some blood work done.

2. Overtraining- while I think this word gets thrown out a little too much amongst the general public (you really do have to go out of your way to overtrain), taking an objective look at your programming may be in order. If you’re one of those people who squats once per week, deadlifts once per week, sprints twice, takes four spinning class, and it’s only Wednesday- you need to 1). stop taking so much caffeine and 2). step away from the squat rack.

3. Are You Incorporating Deload Weeks?- similar to what I mentioned above in regards to overtraining, if you’re not incorporating deload or back-off weeks, you’re doing yourself a huge disservice. Elite athletes will take deload weeks on a regular basis. What makes you think you’re any different?

4. Change it Up- it amazes me how people will do the same program over and over and over and over and over again. As an example, I had a gentlman come in for an evaluation not too long ago who had been doing the same program for TWO years straight. The same exercises done at the same set/rep scheme, done on the exact same days, week after week, month after month, for two……freakin……years. It makes me cringe just thinking about it. Despite what we’ve been lead to believe, there’s no golden rule that you have to bench on Mondays. It’s true. As well, did you know that you don’t have to perform three sets of ten on every exercise? Weird, I know. Also, see that bar that’s attached to the top of the squat rack? That’s a pull-up bar. Why don’t you try a few reps of that instead of using the lat pulldown machine.

5. Have Markers- I was listening to Bill Hartman speak not too long ago, and he mentioned that he’ll have his athletes test their vertical when they show up to train on any given day. If they crush their personal best, he knows that he’ll be able to load them that day. If they suck, he knows he may have to back off a bit. I thought what was a cool idea and something I think could have some merit for everyone.

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Guest Blog- Nick Tumminello: A New and Improved YTWL

Just wanted to share a really, really great article written by fellow tmuscle.com contributer Nick Tumminello. For those of you who don’t know Nick, he’s quickly becoming one of the go to guys for innovative exercise ideas, as well as being one of the smartest guys out there in regards to corrective exercise and program design. To be quite honest, every time I read an article he’s written or watch a dvd he’s produced, I undoubtedely learn at least five things I can apply to my own clients right away- not to mention I realize just how stupid I really am. Thanks Nick!!

Nevertheless, whether you’re a strength coach, personal trainer, or just someone who’s looking get more “gunny” weight room, I highly encourage you to read the article below (it links to Nick’s website).

To conclude my whole TRUTH about the YTWL Shoulder series. I wanted to do a recap summary of everything that was covered in my recent posts.

If you have already read/watched each post. Its still a good idea to read this because I’ve thrown a few key points that have yet to be covered. If you have not seen any of the TRUTH about the YTWL posts. I highly suggest you take a close look at each of the videos.

Continue reading…….