Categoriescoaching Program Design

The Hardest Topic to Write About: Program Design

NOTE TO READER: This is a re-post of a blog post I wrote back in 2017. It’s still the shit. You should read it.

There aren’t many topics harder to write about than program design.

I mean, I guess we can make a case for Biomolecular Feedback Systems or the intricacies of Mass Spectrometry,1 but in my neck of the woods – health/fitness & increasing people’s general level of badassery – program design can be (and often is) an arduous topic to break down.

It’s often a rabbit hole full of platitudes and people majoring in the minors.

Copyright: dolgachov / 123RF Stock Photo

 

I don’t know how many sets your client should perform. Or reps. And I don’t know if back squats would be a better fit than front squats.

The answer to any programming question will always be “it depends.”2

Did Tony Just Say Program Design is Dumb and Useless?

Um, no.

What kind of coach would I be if I said that?

Of course it’s important. I’d also be remiss if I didn’t say it’s imperative for any personal trainer or coach to be competent in that area and have skills.

A particular set of skills.

Skills that make you a nightmare for excess subcutaneous fat and sub-par deadlift technique.

via GIPHY

^^^^ See what I just did there? ^^^^

There aren’t many things more simultaneously rewarding and frustrating than writing training programs for people

Emotions can range form “yep, I nailed it, my girlfriend will be in the next Olympics” to “fuck my life, I suck at writing programs.”

Moreover, if we were to be honest, and if we really think about it, nothing is more hypothetical than writing programs for people.

It’s all a guessing game.

I’m serious, I can think of several things less hypothetical than writing programs for people:

  • A Sasquatch.
  • A 14 hour orgasm.
  • Lightsabers.
  • A good Transformers movie.3

Sets, reps, which exercise to do, and in what order?…it all falls under the umbrella of “I think this will work.”

“I’m pretty sure this person should trap bar deadlift instead of using a straight bar.”

“11 reps, Definitely 11.

“Shit, did I leave the oven on?”

I mean, hopefully your guesses aren’t coming from left field and made with some modicum of education catered to the goals, needs, and experience level of each client/athlete you work with.

There are a multitude of factors to consider when writing a program. There’s no such thing as a one-size fits all approach.

It’s something entire books take 500+ pages to explain and people get fancy degrees in and stuff.

One of my all-time favs: Christian Thibaudeau’s Black Book of Training Secrets

I am not going to get into the nitty-gritty of program design in this little ol’ post. I’ll peel back that onion at a later date. But there are several tenets of program design that are widely accepted across the board.

Including but not limited to:

Periodization

The organization of the training process. More to the point: It’s the planned variation in training volume and intensity over the course of a training program

This can be accomplished using Micro, Meso, or Macro Cycles:

  • Micro – Usually one-week in length
  • Meso – Usually 2-8 weeks in length, and often the most utilized.
  • Macro – Usually one-year in length (typically reserved for competitive athletes and/or SuperHeroes.

Mesocycles (2-8 week blocks) are the most common and can often be broken down into specific categories:

1. Doing Stuff. Or, What Uppity Strength Coaches Call General Physical Preparedness (GPP)

This is a phase where most people will start and it entails improving things like ROM of a particular muscle, flexibility, strengthening of weak muscle groups, addressing movement quality deficits, and using it as an opportunity to teach proper technique on certain exercises and drills.

2. Specific Physical Preparation (SPP)

My good friend, Joe Dowdell, often says this is where the bulk of the general population – particularly those who work with personal trainers – will stay.

This phase can have one of two focuses:

  • Accumulation – where the main stressor is volume (strength endurance, hypertrophy, etc)
  • Intensification – where the main stressor is intensity (Max Strength, Relative Strength, Speed Strength, Strength-Speed, etc)

3. Specific Training Phase

This is most often reserved for athletes and honing in on the specific demands of their sport of choice. Everything from exercise selection, speed of movement, energy-system work is specific to the sport.

4. Competitive Phase

In short, this covers IN-SEASON training. When I was at Cressey Sports Performance how we programmed for a baseball player during his IN-season training drastically differed from his OFF-season, mostly in terms of training frequency and intensity.

Types of Periodization

Giving credit where it’s due, the bulk of these descriptions are taken from Joe Dowdell’s Program Design Manual.

[NOTE: Sorry, good luck finding it. You’ll have better odds at finding The Invisible Book of Invisibility.]

1. Sequential Method (Linear)

This method uses specific intervals of time in order to develop a singular goal or strength quality.

This is where many beginner clients will start (as well as those who are injured).

  • Long Linear Method – Beginners live here. As weeks pass, volume decreases as intensity increases. The concept of “do more work each week” is hammered home here.
  • Short Linear Method – Uses 1-3 weeks and tries to fix the shortcomings of long-linear approach. Is a way to prevent de-training of strength qualities.

You can also think of this method as NSCA Essentials 101:

Preparation —> Hypertrophy —> Strength —> Power —> Competition —> Active Rest

The pitfall, unfortunately, is that this approach isn’t optimal for more advanced lifters/athletes as it’s tough to train multiple qualities at once.

2. Undulation Method

This is a very popular method and one I use often with my own clients. This is where you perform several different workouts in a repeating cycle, focusing on a different rep-range, exercises, or both.

A classic example is something like this:

Day #1 = “Heavy” Day; where all exercises are performed with low(er) repetitions (3-5) using heavier loads.

Day #2 = “Medium” Day; where all exercises are performed with more traditional “hypertrophy” styled rep-ranges (8-12)

Day #3 = “Light” Day; where all exercises are performed with high(er) reps (15+), tickles optional.

The above approach can be a considered “Daily Undulation.” You can also implement a weekly undulated approach, where the training stress fluctuates weekly.

All in all it’s a nice way to keep training fresh and allows trainees some variety.

3. Concurrent Method

This method allows for training multiple qualities at the same time in a given time period. The most common examples of this method is Westside Barbell and CrossFit.

Westside Barbell = Max Effort Method, Repetition Method, Dynamic Effort Method.

CrossFit = Wall Balls, Kipping Pull-Ups, Double Overs, and Running Over Your Left Arm with a Prius for AMRAP. Dope.

4. Conjugate Method

This is a variant of Concurrent programming. Here, you’re still training multiple qualities but with an emphasis on ONE goal while maintaining all others with a minimal volume.

5. Block Periodization

This is described as a linear series of blocks that focus on several abilities at once. For high-level athletes and competitors this seems to be the preferred approach.

With this method there’s one dominant quality being emphasized (maximal strength for example) with a secondary focus on a different quality (muscle hypertrophy, bringing sexy back), all using a sequence of meso-cycles:

Accumulation (4 weeks) – develop basic abilities such as general aerobic endurance, muscle strength, movement quality, etc.

Transformation/Intensification (4 weeks ) – develop specific abilities like anaerobic endurance, specialized muscular endurance, and event specific technique.

Realization (2 weeks) – pre-competition, which typically emphasizes maximum speed and recovery prior to event. Otherwise known as “you’re now ready to go rip shit up.”

The Training Hour Pie

Mike Boyle speaks to this often. If you have a finite amount of time with a client or athlete – say 60-90 minutes – it’s important to structure each training session to fit the goals and needs of the person and prioritize a certain percentage of the pie accordingly.

That’s the meat-and-potatoes of (good) program design.

Most programs, day-to-day, breakdown as follows:

  • Soft Tissue Work – 5-10 minutes
  • Mobility Work/Dynamic Warm -Up – 5-10 minutes
  • CNS, Reactive, or Speed Work – 10-15 minutes (jumps, skipping, agility, plyometric, OLY Lifts)
  • Strength Training – 30-40 minutes
  • Energy System Work – 10 minutes
  • Recovery & Regeneration – 5-10 minutes.
  • Netflix & Chill – optional (but not really)

There will be fluctuations in how much time you allot to what component person-to-person. Some may need to spend more dedicated time on tissue quality, while others may need to up their conditioning.

However, it’s well accepted that most training sessions should follow this “flow,” and it’s your job as the coach to figure out the details.

All of This to Say

When I’m asked to speak to undergrads or young fitness professionals I often balk at the idea of discussing program design. I refrain from writing about it, too. They all want the answer, the big idea, the overarching thesis.

It’s impossible to do.

It’s all talk.

Stop talking.

Don’t get me wrong, the talking is important. It behooves any aspiring fitness professional to have a base understanding of anatomy, physiology, exercise science, and biomechanics and to talk things out.

To speculate, pontificate, question, maybe proselytize.

It’s also important to, you know, read books. I’d never say otherwise.

But it’s also important to consider that reading, talking and pontificating – while part of the “Turning Pro” process – doesn’t in any way, shape, or form suggest mastery.

Action does.

I’d argue the best way to write effective programs is through experience and letting yourself marinate in trial-and-error.

It’s not necessarily about how many books you read, seminars on the topic you go to, or how many “Masterminds” you attend. That’s all well and good and does matter. But having the guts to finally break the inertia of inaction, to finally stop talking, and to finally put things into action (often failing miserably)…that’s when things get interesting.

And when the not sucking begins.

CategoriesProgram Design Strength Training

Why You Should Lift Heavy Weights. Yes, Even In Season

I tend to avoid certain things at all costs:

  • Making eye contact with my cat.
  • Pineapple upside down cake (don’t ask).
  • Uttering the phrase “looks like someone has a case of the Mondays.”
  • Cocaine
  • Partaking in social media drama, buffoonery, and general hijinks.

For me there’s a cost/benefit to all of the above. Take my cat, Dagny, for example. I love her to pieces. But I still get the feeling, whenever she looks at me for more than three seconds, she’d murder me in a nanosecond with a machete if only she had opposable thumbs.

I have my reasons for the other stuff too.

With regards to the latter, however, I was recently lured in like a moth to a flame when I saw a Tweet from a well regarded and highly respected fitness professional commenting on “lifting heavy” and playing sports…

…and how people should avoid the former if participating in the latter.

Copyright: Jesus Trillo Lago

What in the What?!?!

In the name of full transparency here’s the actual Tweet:

I have to say, before I dive into my own thoughts on Dan’s thoughts, reading the subsequent comments was quite entertaining.

They ranged from people agreeing to the statement4 to what can only be described as a few peacocks spreading their feathers.

I.e., Triggered!

A few coaches read the comment and reacted as if someone informed them creatine was the same as steroids or, I don’t know, one of their athletes didn’t squat to depth.

I could just smell the inflated lat syndrome emanating from my screen.

Admittedly, I too rolled my eyes a bit.

That said, I felt the initial statement was a bit too ambiguous. To me, it was more about garnering eyeballs & drawing attention to his funnel link than providing anything of real substance.5

  • What sports are we referring to? MMA? Lacrosse? Backyard wiffleball?
  • What level of sports are we referring to?
  • What’s the ability level & experience level of the athletes in question as it relates to the weight-room?
  • What’s considered “heavy.”
  • Is there no such thing as in-season and off-season training modifications in this mysterious world where athletes shouldn’t lift heavy things?

To Dan’s credit, he did elaborate further:

“The reason is because both are taxing to the nervous system. Mind you when I talk “sport” I mean one played at a high intensity (ie. basketball, soccer, surfing). Trying to play your best while chasing PR’s will likely cause injury.”

I didn’t quite understand where he was going with his sport examples. I’d make the argument that any athlete of any sport – particularly if it’s being performed at a high level – needs to be prepared for that sport. I don’t care if we’re talking about soccer or bowling.

Okay, maybe bowling is a stretch…;o)

Much of that preparedness comes from a well-rounded, properly progressed IN-SEASON and OFF-SEASON strength & conditioning program.

Off-Season Training = Initially focuses on recovery to combat a long competitive season as well as to address any deficits/weaknesses that accumulated along the way. That then transitions to a more traditional strength & conditioning program catered to helping the athlete improve strength, speed, movement capacity, ROM, ability to run through a brick wall, etc.

In-Season Training = Reducing training frequency/volume – depending on playing time (starter vs. 10th-11th man off the bench in basketball), position (everyday player vs. pitcher in baseball), game schedule (football vs. softball) – albeit under the guise that the objective is to LIMIT as much drop off as possible of the gains made in strength, speed, etc during the off-season.

Not to mention, in-season strength training is a splendid way to help reduce the incidence of injury as a season progresses and fatigue and wear-n-tear on the body accumulates.

KEY POINT: Reduction in frequency (volume), not intensity.

It’s my experience – and that of many other coaches – that intensity (as a percentage of one’s 1-rep max) is far less taxing on the CNS than volume (sets x reps x frequency). In fact, it behooves most athletes to keep intensity somewhat high during SOME of their in-season training.

As Vladimir Zatsiorsky states in his seminal book, Science and Practice of Strength Training:

“Training with weights ~90% of one’s 1-rep max (I.e., heavy, but no anywhere near PR heavy):

  1. Recruits the maximum number of motor units.

  2. Ensures the fastest MU’s are activated.

  3. Discharge frequency (rate coding) is increased.

  4. Activity is synchronous.

  5. Improves coordination between synergistic muscles.

  6. Increases potential for future hypertrophy gains.”

Moreover, Zatsiorsky notes that from a velocity standpoint, it’s been shown that power output increases as the weight lifted decreases from 100% of 1RM to 90% of 1RM. In fact, for the back squat and deadlift, power output for a load at 90% 1RM may be twice as high as the 1RM load due to the large decrease in the time required to complete the exercise with the lighter load.

In other words: Lifting light(er) loads faster = best of both worlds?

Additionally, strength “lingers.”

You don’t have to do a lot of it in order to maintain it.

In his book, Block Periodization, Dr. Issurin notes that maximal strength has a “residual duration” of 30 +/- 5 days.

In non-Klingon all this means is that, in order to maintain strength, you only really need to remind the body every 2-3 weeks (or so) of what it takes to keep it. This is splendid news for in-season athletes.

This means that 2-3 heavy(ish) sets of 2-5 reps (in the 85-95% range) every few weeks is enough to maintain most of their strength levels.

Australian strength coach, Nathan Kiely, sums things up nicely:

“Maintaining neuromuscular strength in-season is critical. And a load that wouldn’t have developed it in the first place, won’t do enough to retain it either.”

To that end, NO COMPETENT COACH is chasing PR’s in-season. I just wish Dan would have said THAT initially instead of the blanket statement of “if you play sports you shouldn’t lift heavy.”

Because, I agree – it makes zero sense to max out or chase PR’s during a competitive season.

As one commenter commented:

“Chasing PRs and 1 RM in season are pointless. But if you program correctly and tailor workouts to your athletes sport intensity, schedule and allow recovery time. PRs are just going to happen organically.”

The statement reminded me of something I heard renowned strength & conditioning coach, Buddy Morris, say during a presentation years ago:

“Tony, can we be BFFs? Whenever an athlete of mine hits a PR – especially in-season – I shut em down for the day.”

Word.

In Short: When dosed intelligently you can do both.

Play sports AND lift heavy.

CategoriesUncategorized

Desired Feats of Manliness: The Roots of Performative Masculinity

A few weeks ago I was invited by my good friend and colleague, Justice Williams, a trans body positive activist (and one hell of a coach and human being), to participate in a conversation on masculinity & the fitness industry with his Fitness4AllBodies community.

I was very interested in just listening, because as a straight, white, cis male there’s myriad of things I don’t have to worry about and, quite frankly, take for granted.

Moreover, as a part of what Justice refers to as the Fitness Industrial Complex, without litigating the past, there’s a handful of things I’ve said, written, and done (with zero intention to purposely denigrate or cause malice to anyone), that, as I came to realize as I listened in, did just that. 

By no means was it a “point all our fingers at Tony” party. Rather, it was a much needed wake-up call on my end that I can do better, and I was appreciative for everyone’s insights and calls for action.

The fitness industry is a wonderful community filled with a cornucopia of well intentioned, positive, and open-minded individuals. However, as is the case with any community, is rife with ignorance and its own array of imperfections.

I encourage anyone reading to absorb what Justice has to say below and to consider lending him your attention and participating in some of his upcoming courses (one of which is highlighted below).

Copyright: Roman Stetsyk

Desired Feats of Manliness: The Roots of Performative Masculinity

Looking back at history gives us a deeper understanding of the convention and showmanship of manliness. We can’t escape the roots of how we attained these ideas, perspectives, and behaviors of masculinity. It is the desire of wanting to be valued and coveted in this theater we call life.

In this brief essay, I’d like to explore the performative nature of manliness and how these ideas and toxic values are maintained within the Fitness Industrial Complex.

By understanding that the ideas deemed valuable about masculinity have been socially constructed throughout time, it shows us that these ideas are not innate, yet malleable, and can be changed.

Mens’ ideas about aesthetics, strength, and what it means to be a man comes from the 19th century “Physical Culture” performances that erupted in England.

These performances ranged from weightlifting, wrestling or boxing at local clubs to incredible feats of strength like bending bars and metal pans, as well as lifting carts at the vaudeville strongman shows.

This performative masculinity became the desire of men and these shows the propaganda of masculinity.

Judith Butler, writer, activist philosopher, theorized on gender performativity and explains to us how…

“…gender is a social construct, a set of behaviors in everyday life that define and comply with how we perceive these social norms.”

During this time, idolizing masculinity (or manliness) spread like wild fire and soon became akin to what it meant to be “close to God and what it meant to be in his image.”

Some of the performers became huge celebrities, like Eugene Sandow, who, recognized as the father of bodybuilding, changed the ideal image of what a man’s body should look because he was deemed beautifully perfect and godlike from his symmetric aesthetics and power.

These ideas have become cemented norms within the Fitness Industrial Complex.

What is the Fitness Industrial Complex?

The Fitness Industrial Complex defines and maintains power over our bodies through the lens of privilege. These mainstream ideas teach us what it means to be fit and well in our bodies…

…determined, predominately, by race, gender, identity, ability, and body shape.

These mainstream ideas reinforce stereotypes about the identities and bodies of BIPOC, Queer, poor, and communities with disabilities.

“The Fitness Industrial Complex is maintained by private companies that gain huge profits from diet and fitness culture as well as the propaganda it spreads about health and wellness; increasing influence of athletic bodies and sports; and eliminating any social dissent to prevailing ideas about bodies, health, and wellness that illuminate our true experience of the industry.

— defined by Justice Williams“

Within the fitness industry we reinforce these ideas that have become the norms within a global society.

These ideas are valued within the fitness industry and is what we as men (and masculine identified individuals) should all achieve. It is the desire of wanting to be valued and coveted in this theater we call life.

The Fitness Industrial Complex helps us to see the ways that performative masculinity limits information about the ways that we conform and maintain these toxic ideas.

We have to understand the problem if we are to truly change the toxic ideas that we hold about ourselves and others. Let’s all take our bodies back and reframe the ways that we see masculinity in relationship to ourselves and others.

Reframing Masculinity & Gym Culture

This 3-week course will dig deeper into the journey through performative manliness, the history and construction of masculinity, and how fitness is both a product and agent of producing specific forms of masculinity.

Remember, this is not just a course for cisgender men! We all internalize and reenact dominant ideologies of power, which in a white supremacist patriarchal society includes hegemonic forms of masculinity.

This cohort will take place from May 12-26th and will be capped at twenty participants, so please help us get to know you, your background, and what you hope to get out of this course in our time together.

Go HERE for more information and to register

About the Author

Justice Roe Williams (he/him) is a Certified Personal Trainer, head coach at Kettlebell Justice, founder of The Queer Gym Pop Up and BodyImage4Justice, and Executive Director of Fitness4AllBodies.

He is a trans body positive activist and has been actively creating safe spaces for queer and trans bodies in fitness in the Boston area since 2013. Williams actively advocates for fitness being for everyone and the importance of trainers and fitness professionals using their status as gatekeepers to “act as a shield” to protect their clients and create safe, affirming practices and spaces.

A key component of his work has been working with people of all backgrounds to address and dismantle toxic masculinity and how it operates within white supremacist patriarchal culture—particularly in fitness. His work has been featured in Refinery29, Good Housekeeping, NPR, PinkNews, and Boston Neighborhood Network News.

Website: www.Fitness4AllBodies.org

Instagram: @fitness4allbodies 

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 5/7/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. I’m Coming to England!

It’s been 15 months since I’ve put on an in-person workshop.

** Cue the trumpets **

I have confirmed that I will be coming to England this September to do not one, but TWO separate workshops.

  • I’ll be doing my 1-day Coaching Competency Workshop at Gudlift Gym in Manchester on Sunday, 9/12.
  • The following weekend (9/18) I will be in London alongside Luke Worthington to put on our 2-day Strategic Strength Workshop.

It feels extraordinary to finally be putting events INTO my calendar rather than taking them off. I”ll have more details about the two workshops in the coming weeks, including links to register.

In the meantime: Consider this your “save the date” notice…🙌

SIDE NOTE: I’ve tossed Charleston, SC out there, as well as Philadelphia, PA (the latter would likely be a Strong Body Strong Mind Workshop with my wife, Dr. Lisa Lewis).

I’m hoping I can pull them off, but am also open to other options as well – Milwaukee, Memphis, Mordor, whatever.

If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How Much Protein Do We Need Everyday? Your Protein Questions Answered – Abby Langer

One Word: PROTEIN!

5 Best Loading Schemes for Size & Strength – Christian Thibaudeau

This isn’t a new article, but one that T-Nation.com tossed up on their Twitter feed the other day to remind everyone of how good it is.

It’s goooooooood.

Lessons in Lifting from a Dad: Year One – Me

I did a podcast a few weeks ago titled Deadlifts, Dogs & Dad Jokes. It was everything you’d expect from a podcast with that particular title.

Fucking baller.

Toward the end of the episode, one of the hosts (a new dad) asked me fitness advice for other new dads. Admittedly, I was an abject failure in coming up with anything inspirational or sage to say.

And then I recalled I actually wrote something on the topic. If you’re a new dad or know of someone who is, and you/they are in a fitness rut…

…give this a read.

Categoriespodcast

6 Figure Strength Coach: Building a Brand Within a Brand

I wanted to share my latest podcast appearance on the 6-Figure Strength Coach Show hosted by Gavin McHale.

Copyright: forestrun / 123RF Stock Photo

Building a Brand Within a Brand

In this episode we cover a few topics:

  • How I was able to build my own brand underneath the umbrella of Cressey Sports Performance.
  • Why getting outside of your comfort zone is a good thing with regards to building alternate revenue streams.
  • The story behind why I turned down a DI baseball scholarship.
  • Ways to be successful in the fitness industry without owning a gym.
  • LOLcats6

Just two dudes talking about whatever comes up.

I think you’ll dig it.

Because, you know, I’m cool…;o)

Listen on Spotify HERE.

iTunes HERE.

Categoriesrant

The Unsexy, No BS Guide to Actually Getting Results

No bullshit.

What follows is what most people, most of the time, probably outta concentrate on in order to see results with their health & fitness goals.

(NOTE: This is a repost of a blog post I wrote back in 2017. It still holds).

Copyright: dorian2013 / 123RF Stock Photo

 

1. Stop Chasing Optimal.

What’s the optimal number of days per week to train? What’s the optimal set and rep scheme to perform? What about optimal exercises to include and in what order?

People get so caught up in optimal that they’re often paralyzed to start. Optimal is often equated with “perfect” and that’s a lot of pressure to put on oneself.

If I had to define optimal it would look like this:

3×52

Get to the gym and do something – anything – 3 days per week, 52 weeks out of the year. It could be your standard 3x per week full-body strength program, three days per week of yoga, group classes, CrossFit, or, I don’t know, Krav Maga naked arm wrestling ring gymnastics.

It doesn’t really matter.

What matters is being and staying consistent.

Shut up and do that.

2. Results Require Recovery

I always tell my athletes that they’re only going to be as strong, fast, and unstoppable as how well they allow themselves to recover.

Recovery and recovery strategies is all the rage nowadays.

Rightfully so: recovery is important.

However, I’ve never seen a more blatant game of oneupmanship of late than people discussing what they do to recover.

The latest fad is people paying money – and a lot of it, mind you – to stand in a cryo-chamber for a few minutes and, literally, freeze.

Cool. <— hahaha, get it? I’m being sarcastic & ironic at the same time.

As far as it’s efficacy, I’ll just drop THIS here and let you talk amongst yourselves.

You might be able to convince me this would be a viable option for Bulgarian or Russian weight lifters who train 3-4 times per day six days per week.

But even that’s a stretch.

Yet, you have guys who’ve squatted 225 lbs once bragging about utilizing cryotherapy.7

“Gotta recover. #YOLO.”

I have a better idea:

  • Go to bed.
  • Eat ample calories to support your goals.
  • Get a massage.
  • Meditate.
  • Get laid.
  • Pick your nose.

Any of those would be a far better option that freezing your balls off.

3. Easy Training is Good Training

I’ve said it before and I’ll say it again:

“Lifting weights isn’t supposed to tickle.”

There has to be a degree of uncomfortableness if you want to see results in the gym.

However, it doesn’t have to be every…single…workout.

Working hard and training with purpose/intent is one thing. (Good).

Not being able to feel the left side of your face is another. (Bad).

A talk I have often with my own clients is the idea of 80% workouts. It’s a concept I stole from strength coach, Paul Carter.

Someone may walk in one day and say something to the effect of:

“Tony, I feel like my last workout was too easy.”

My typical response is something to the effect of:

via GIPHY

Okay, only slightly kidding.

Of course there’s always the chance I was a bit too conservative with loading or the mode of exercise. If that’s the case I’ll adjust accordingly.

Most of the time, though, I’ll reiterate it’s okay to have “easy” workouts.

Easy training is good training.

  • 10% of the time you’ll feel like a rockstar and these are the days the weights fly up.
  • 10% of the time you’ll feel like a bag of dicks and weight you normally crush feels heavy.
  • 80% of the time are your “easy” workouts.

80% workouts are the ones where you show up, do the work, don’t miss reps, and then go the eff home and Netflix and chill (emphasis on chill).

Those are the workouts that matter most.

Refer to Point #1.

4. Miscellaneous Tidbits & Tomfoolery

– Train alongside other strong, albeit supportive people. Find an environment, even if it’s just once per week, where you can be amongst your people; your tribe. It’ll make all the difference in the world.

– If your gym doesn’t allow chalk, you’re a member of the wrong gym.

– More Tiesto…;o)

– Stop wasting your money on detox diets or organic Acai berries fertilized using the shit from a Centaur’s rectum. If you’re not accounting for or cognizant of total calories per day (as it relates to your goals) it’s pointless.

– Drink more water (best detox diet their is).

– Walking is a undervalued and underutilized form of exercise.

– I’m sure I could pontificate longer and muster up some more gems, but 1) I’m hungry 2) I need to go relieve the nanny and 3) I want to hear what YOU have to say.

CategoriesExercise Technique personal training Program Design

2 Side Plank Drills to Perform That Don’t Have the Words Side Plank In Them

I’m not here to hate on the side plank.

Truth be told: It’s a rare occurrence that I start working with someone and (s)he can perform it well. It’s a staple exercise with myriad benefits in both rehab and traditional strength training to target the core musculature – particularly the obliques.

Too, it’s also no coincidence, thanks to Dr. Stuart McGill, it’s considered one of the “Big 3” with regards to spinal health and working around and managing low-back pain.

When done correctly, the side plank can be a very challenging and worthwhile exercise to include in most programs.

  • Check out THIS article for particulars on common mistakes and how to progress the side plank.
  • Check out THIS article for other plank variations you should consider.
Copyright: Sebastian Gauert

But Seriously, Do These Instead of Side Planks

I find the side plank to be the exercise of choice for lazy trainers. It’s the sort of exercise a shitty trainer will prescribe for their client when there’s 5-10 minutes left in a session and the trainer just wants to run out the clock.

“Okay Hank, we’re going to finish with Side Planks today. Three minute holds per side. Blindfolded. While reciting the Elvish alphabet backwards. Go!”

And then, of course, Hank loses all the perceived benefits of the exercise because his technique has been compromised after 15 seconds.

“Come on Hank, 2 more minutes, keep reciting, Ampa, Anto, Hwesta…”

To be clear: I think everyone should take the time to master the side plank. It’s an important drill. It’s just that after a certain point there’s a rate of diminishing returns.

Personally, if someone can perform it perfectly for a minute per side I’d rather go a head and make the exercise more challenging than force someone to go for longer periods of time.

More to the point, can I just go a head and say it?

The Side Plank is just a boring exercise.

I’d rather spend the same amount of time scooping up my cat’s fur vomit.

To that end, here are two exercises that mirror all the benefits of the Side Plank but don’t make you want to commit seppuku when you actually do them.

1. Chaos March

 

Take a kettebell and wrap a band around one end. Grab onto the other end and hold it to your side as if you were holding a suitcase.

While maintaining a completely upright posture (no leaning!) march in place and try to keep the kettlebell “quiet.”

Also: In case it wasn’t obvious by lurking at my bookcase in the background: My kid loves puzzles.

Also (Part II): That’s Molly Galbraith’s book, Strong Women Lift Each Other Up, that’s upright and facing the screen.

That wasn’t done on purpose. But it IS a great read and you should check it out.

2. Offset Farmer Hold

 

1. Grab a Trap (Hex) Bar, or even a standard straight bar, and load one end with a plate.

2. Stand upright.

3. Don’t tip over.8

Even though nothing is moving, I find this drill much more palatable for the bulk of my clients because it simply looks badass.

WU-TANG!

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/29/21

Copyright: conneldesign / 123RF Stock Photo

STUFF TO CHECK OUT FIRST

1. I Miss Doing In-Person Workshops

It’s been more than a year since I’ve done any in-person workshops, and now that vaccinations have started to improve things I’m thinking about venturing out again soon.

I’ve already begun talks with possibly doing TWO workshops in England this Fall, but I am also itching to travel around the States too.

I’ve tossed Charleston, SC out there, as well as Philadelphia, PA (the latter would likely be a Strong Body Strong Mind Workshop with my wife, Dr. Lisa Lewis).

I’m hoping I can pull them off, but am also open to other options as well – Milwaukee, Memphis, Mordor, whatever.

If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Don’t Be One Dimensional – DeMarco Crum

It’s okay to have a life outside of strength & conditioning.

Just as well, it’s okay to infuse your love of Star Wars, bo staffs, and/or Prancercising into your day-to-day interactions with your clients and athletes.

Just my two cents, but being authentic is just as powerful of a marketing tool as the most powerful SEO algorithm devised by Skynet.

Demarco does a nice job summarizing the same theme in this article.

The Four Horsemen of the Spine – Kelly Starrett

Just some simple, easily applicable information that will be useful for the bulk of people out there dealing with back pain.

Memorable Fitness Movies – Pete McCall

The only way this could have been more “Tony” is if this post were titled…

…“Memorable Fitness Movies (While Eating Beef Jerky)”

Suffice to say, yes, you’ll recognize some obvious choices. But you may be surprised at some of Pete’s picks too.

Categoriespodcast

Deadlifts, Dogs and Dad Jokes

I’ve had what can only be described as a tsunami of requests to appear on various podcasts in recents weeks. I don’t mind it though:

1️⃣ It’s a welcome stroke to my ego to be in demand. KNEEL BEFORE ZOD!!!!

2️⃣ How could I possibly say no to a show titled Deadlifts, Dogs, & Dad Jokes?

…how baller of a name for a podcast is that?

The only way it would speak more toward my love language is if they replaced “dogs” with “Dagny” (my cat’s name) and also added & Gruyere Cheese at the end.9

Copyright: Andrei Diachenko

Deadlifts, Dogs & Dad Jokes

This was a neat experience as podcasts go because while everyone involved is a fitness professional to some capacity, we spent very little time on traditional fitness talking points

There was no talk about deadlift set-up, I think we purposely avoided the fact I have a cat (haha), and, well, you’ll have to wait till the end to hear my dad joke.

In the meantime I think you’ll enjoy the refreshing chat amongst dudes talking family, how the pandemic has affected our respective businesses, as well as an EPIC rapid fire question palooza at the end.

Categoriesbusiness fitness business personal training

8 Career Traps For Personal Trainers to Avoid

Today’s guest post comes courtesy of Virginia based personal trainer, Detric Smith. In case the title doesn’t give it away, there’a a bevy of sage advice below geared toward fitness professionals on common things that can (not always) derail career advancement.

HINT: Not listed: Male pattern baldness and big biceps…;o) 

This is a great read and I hope it helps any personal trainers out there reading.

Copyright: tawhy

8 Career Trap For Personal Trainers to Avoid

Welcome to an industry where trainers with an overnight certification or with a few shirtless posts on Instagram can take clients and money away from you. Even if it’s unfair, there’s not much you can do about it except rise above the trainers who only care about one thing.

Those who lack the dedication, knowledge and true passion for personal training will likely fall by the wayside while you’ll be still putting in the work to make a good living. But some of you have the potential to be great and need a little direction in becoming a career trainer.

A career trainer must do their job with a purpose of changing lives because this allows you to stay in the game.  You must be able to put aside all the distractions, long hours, and temporary setbacks.  

No one would blame you for falling for one of these 8 traps because easy money is almost always enticing. However, if you want a lifelong career as a personal trainer, read on to learn how to avoid these 8 potential career pitfalls. 

Trap #1: Getting Promoted Too Soon

Is it too good to be true to become a gym manager or personal training supervisor within your first year of employment? Financially, it might be the best option for you.

But are you really prepared?

Getting promoted before you’ve had a chance to learn from your mistakes and mentors may derail your career. Because if you aspire to make fitness a profitable career you need to spend years on the floor, interacting with clients and perfecting the art of coaching.

This doesn’t mean turning down a promotion if you’re doing great things. But if you do get promoted, continue to train people, and do the smallest of jobs. The best business owners understand their customers by investing their time into what matters, which are listening, coaching and problem solving.

Trap #2: Confusing IG and FB Likes With Success

No one’s arguing Instagram and Facebook are outstanding marketing tools. But they’re just tools and not a means to make a sustainable income. You don’t own or control the platforms and have no control if you’re kicked off or not.

If that happens, then what? 

Even if you have enough likes to make money off IG and FB, it could be taken away from you in a heartbeat.

For career trainers, judging your success by social media likes is a huge trap. Instead, focus on turning those likes into real-life clients by getting their emails, interacting with them via DMs or your stories and trying to help solve their problem.

Trap #3: Neglecting Continuing Education

Graduation and getting a certification doesn’t mean you know everything because you’re a newbie.

This industry is constantly changing, and your market is constantly changing also. The people I trained ten years ago are different than the ones I train now. Physiology is important, but no one cares about the Krebs cycle. They only care about losing their love handles.

You know, in case you’re ever short on dinner conversation

Don’t know what’s left to learn?

Study business management, psychology, finance, the art of coaching… anything.

Hell, dive into the history of welding if you want to. Learning new things keeps you excited, challenges your brain, and helps you become a more creative and compassionate coach.

Trap #4: Unrealistic Income Expectations

Remember, you want to be a career trainer, not a part-time trainer. No one gets an undergrad or certification and instantly becomes a “trainer to the stars”, pulling in millions a year. It took Ben Bruno many years of training under Mike Boyle before he trained the likes of Justin Timberlake and Chelsea Handler.

You’re going to invest lots of time, effort, and probably your own money into your business for a long time before you’re turning any real profit. You’ll likely be working 12+ hour days, with a lot of hours early in the morning and late in the evening.

And you may need a second job to make ends meet. 

If you’re not prepared for this, you have been warned. However, if you love what you do and embrace the grind, you will be rewarded. You’ll be able to work for yourself and create your own hours. Plus, you will be making real money but only if you prove your worth first. 

Trap # 5: Targeting The “Wrong” Market

Some newbie trainers want to train athletes and people who look like them. 20-somethings who are already in relatively good shape and have tons of options, and quite frankly don’t really need you. The reality is you need to be training everyone who walks in the door until you figure out who you like to train. 

These are typically general population clients between the ages of 30-70 who have the time and disposable income money to pay for your services. Make yourself different by being better than the other trainers who ignore them. 

Then educate these clients about how you can make a huge difference in their lives. 

Trap #6: Sacrificing the Truth For Quick Cash

Sure, you might get someone in for one or two sessions through a flashy ad making promises you cannot keep. But is this long-term strategy for success or a great way to shoot yourself in the foot?

Making a sale is about finding a problem you can solve and then solving it.

Understand and listen to the story they’re telling themselves because it’s possible they aren’t fully aware of their own problems.

Dig deep, create a connection, and try to find their why.

Once you‘ve connected with them, answer their objections, and show them you’re invested in them. When you get this right, the money won’t be a factor, and they’ll stay with you long-term.

Trap #7: Selling A Product Before It Exists

This product is you.

via GIPHY

Take the time to intern, get a good mentor and gather as much experience as you can. 

Know when you don’t know, and don’t be a fraud. Honestly, telling someone “I don’t know, but I’ll find out for you or connect you to someone who does” puts you in a position of trust.

People make buying decisions, especially with their health, based on trust. Even if you lose a client today, you’ll gain five down the road by earning trust while expanding your expertise in the meantime. 

After gaining invaluable experience, study business, and build your product. This is your career, after all, not some side gig. Learn from the best about how to grow your personal training business. 

Trap #8: Following The Crowd

Everyone is doing it, so I should too.

Didn’t your mom tackle this issue with the “if your friends jumped off a bridge…” question?

I know you think that’s where the money is but it’s a trap. The money might be there short-term, but the long-term is a different matter. Unless you originated something, studied it for decades, and you’re a top name on a topic, you won’t stand out from the crowd.

Instead, go in the opposite direction. Do what no one else is doing because I’ll guarantee you there’s a market somewhere that’s being ignored. Maybe it’s the over-50 crowd who want a safe, effective, team-oriented group training session where they get personal attention. And when you find them, go all in. 

Wrapping Up

I’ve been a trainer for 20 years and I’ve seen excitement and trends come and go. You do not want to be a one trick pony in this industry if you’re interested in a long-term career. Invest time in yourself, your career, and in the right clientele, and you might just crush it.

About the Author

Detric Smith, CSCS, ACSM EP-C, PN-1  is the owner of Results Performance Training in Williamsburg, Virginia. He has over two decades of experience as a personal trainer and sports performance coach. 

He develops personal trainers through his site DetricSmith.com, and serves as a mentor through various fitness organizations. 

Follow Detric on FB and IG