CategoriesProgram Design Strength Training

3 Landmine Core Exercises You May Have Not Seen Before

Today marks the release of Meghan Callaway’s latest resource, The Ultimate Landmine Program,

I thoroughly enjoyed her previous resource, The Ultimate Pull-Up Program, and used it with several of my own clients with great success.

I envy Meghan’s brain. She thinks of stuff I never would have thought of, and this latest program of her’s exploits that to the umpteenth degree.

Check it out HERE (it’s on SALE this week only), and also check out her article below showcasing some not-so-common core exercises utilizing the Landmine.

Copyright: langstrup / 123RF Stock Photo

3 Landmine Core Exercises You May Have Not Seen Before

Landmine training and the countless exercises you can perform are badass, empowering, and extremely beneficial, and can be a key component in your training program. I am a huge fan of landmine training, and have been for a long time.

To be clear, while using a landmine attachment is great, it is not mandatory.

You can rest the barbell against a secure surface like a wall, box/other object, or on a no-slip surface. So really, all that is required to perform landmine exercises is a barbell and perhaps several weight plates.

Here are three landmine core exercises you might not have seen or tried before.

While these landmine exercises absolutely involve the upper body as well, and provide many benefits, these unique variations especially work wonders for improving lumbo-pelvic stability.

#1) Landmine Tall Kneeling Presses + Band Resistance

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. This exercise (and many other landmine pressing exercises) can be a great option if you struggle to perform overhead pressing movements.

Coaching Tips:

  • Set up a barbell so it is lengthwise, and is in line with the center of your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Loop a resistance band over the top of the barbell, and rest the band underneath your knees. There should be tension in the band for 100% of the movement.

 

  • Grab onto the top portion of the barbell. As for your grip, I like to interlock my fingers and place my hands on top of each other as this makes the body more symmetrical.

 

  • Get into a tall kneeling stance. Place your knees so they are approximately hip to shoulder width apart, and have a very slight forward lean in your torso. Your head, torso and hips should be in a stacked position.

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

 

  • Now extend your elbows and press the barbell to a range where you are able to maintain proper form, then “row” the barbell back in to your body. In fact, your ability to control the movement of your shoulder blades plays a big role in your ability to perform this exercise. Do not keep your shoulder blades pinned. They are meant to move.

 

  • As you bring the barbell back in towards your body, stop just before your elbows touch your sides.

 

  • For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, or your torso, spine or hips to rotate.

 

  • Exhale after you have initiated the press and as the barbell is traveling away from your body. Inhale and reset as the barbell is returning towards your body, or pause in the starting position, and inhale/reset there before the next rep. Do what works and feels best for you.

Regression:

Make this exercise easier by using less weight, or by using a band with less resistance.

Progression:

Make this exercise more challenging by using more weight, by using a band with more resistance, or by performing negative reps and taking 3-5 seconds to “row” the barbell back down to the starting position.

#2) Contralateral Bird Dog Hold + Landmine Single Arm Rows

This deceptively challenging exercise strengthens the mid and upper back, improves grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability.

This exercise requires a significant amount of lumbo-pelvic stability and is arguably more of a core exercise than an upper body movement. Be conservative when you are selecting your weight, and opt for 25-50% of what you’d use to perform single arm rows.

If you are performing this exercise correctly, aside from the arm that is performing the rowing movement, the rest of your body should remain in a fixed position.

 

Coaching Tips:

  • Set up a barbell so it is lengthwise, and is behind your body. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Kneel with one leg on a bench, and place the hand that is on the opposite side of your body on the bench. Make sure that your shoulder is directly above your hand. Spread your fingers, and pretend you are suctioning your hand to the bench.

 

  • Extend your leg that is on the opposite side of your body as the rowing arm, and so it is parallel to the ground.

 

  • Set your body so it is in a straight line from your head to heel, and maintain this position for the duration of the exercise. Make sure that your torso and hips are square to the bench. Also, do not allow your leg to drop, or conversely, lift too high (avoid hyperextending your lower back).

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

 

  • Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use excessive momentum.

 

  • In the top position, do not allow your elbow to flare out; instead keep it close to your side.

 

  • Lower the barbell with control, and make sure you keep your shoulder from collapsing. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.

 

  • Pay attention to your non-working/supporting side. Push away from the bench and protract your shoulder blade (move it away from the spine). Do not mindlessly hang out.

 

  • For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend or round, ribcage to flare, or your torso, spine or hips to rotate. Your torso and hips should remain square to the bench.

 

  • Exhale right after you have initiated the rowing movement; you may inhale/”reset” as the barbell is returning to the starting position, or hold your breath for the duration of the rep, exhaling, inhaling, and re-setting between reps. Do what works and feels best for you.

Regression:

Make this exercise easier by using less weight.

Progression:

Make this exercise more challenging by using more weight.

#3) Dead Bug + Single Arm Landmine Presses (Weight Behind)

I am a huge fan of dead bugs, and use many different variations in my training, and in the programs of the many people I work with. This innovative dead bug variation improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.

 

Coaching Tips:

  • Set up a barbell so it is lengthwise and behind you, and is in line with your armpit. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.

 

  • Lie on the floor. Lift up your legs so they are in a vertical position, straighten your knees, and point your feet towards you (dorsiflex). If you cannot fully extend your knees, or if you are unable to maintain proper form, you can keep your knees bent at a 90 degree angle. Make sure they remain at a 90 degree angle for the duration of the exercise.

 

  • Keep your chin tucked and neck in a neutral position, extend your arms so they are above your chest, and tuck your ribs towards your hips (close the space in your midsection).

 

  • Pay attention that you are not “cheating” by using the muscles in your neck and/or upper body in place of the muscles of the anterior core.

 

  • Before each rep, take a deep breath in (360 degrees of air around your spine). Now steadily exhale through your mouth, contract your anterior core muscles as hard as you can, slowly “row” the barbell down towards the floor and simultaneously lower the leg that is on the same side of the body, and to a range where you are able to maintain proper form. Once you reach your full range, simultaneously press the barbell up and return your leg to the starting position.

 

  • You have the option of keeping the non-working arm in a vertical line over the armpit, or you can reach back with your arm as you lower the weight and your leg.

 

  • As for the shoulder blade of the side that is performing the pressing movement, do not keep it pinned. It is supposed to move.

 

  • For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or your hips to leave the floor.

 

  • Keep your legs relaxed so they do not dominate.

 

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

Regression:

Make this exercise easier by using less weight, by decreasing the range of the leg lowering, or by bending your knees to 90 degrees.

Progression:

Make this exercise more challenging by using more weight, by increasing the range of the leg lowering, or by adding in band or kettlebell resistance (on the hand that is not holding the barbell).

Ultimate Landmine Program

The Landmine has grown to be one of the most versatile pieces of equipment on the gym floor. You can train the entire body and if you’re someone pressed for time, prefers a more minimalist approach to training, or just likes trying new stuff, this resource will be a great fit.

It’s on sale TODAY (6/25) for $67 through Friday, June 29th so you only have a few days to take advantage. If you’re already familiar with Meghan’s work you know this is a no-brainer. If you’re unfamiliar with her work, trust me: you won’t be disappointed.

—> Ultimate Landmine Program <—

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/21/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strong Body-Strong Mind Workshop – Chicago, IL (w/ Dr. Lisa Lewis)

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

3. Talkin Entrepreneurial Shenanigans w/ Adam Rees

Adam Rees of GRIT Gym invited me onto his new “chat” and we covered things like my new gym venture, the industry in general, and, I don’t know, the fact I wasn’t wearing pants during this interview?

Kidding.

I totally was.1

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

11 Top Trainers Talk About Their First Personal Training Client – The PTDC

Everyone remembers their first….;o)

42 Split Squat Variations for Big Legs, a Strong Trunk & Healthy Back – Scott Hansen

Staggered stance, B-stance, leaning this way, leaning that way, elevated. upside down, invisible…

…Scott thought of just about every single split squat variation for your viewing (and coaching) pleasure.

ALSO: I don’t know if he did this on purpose, but bonus points for the “Hitchhiker’s Guide to the Galaxy” 42 reference.

Nerds for life!

Killing Keto – Eric Bach

Keto zealots loved this article about as much as vampires like garlic.

I thought this was a well written, well thought out piece.

Kudos to Eric for writing it.

Categoriesbusiness fitness business

How Being Radically Candid Can Transform Your Fitness Business and Client Relationships

Wow – do I have a treat for everyone today.

Best selling author and Exercise.com founder & CEO, Joel Ohman, is in the house today with a stellar guest post on “radical candidness,” and how it can make you a better, more successful personal trainer and human.

Enjoy!

Copyright: albund / 123RF Stock Photo

How Being Radically Candid Can Transform Your Fitness Business & Client Relationships

At Exercise.com, we work with fitness business owners of every type, niche, and specialty. From sports performance gym owners and celebrity fitness trainers to incredibly witty and intelligent cat lovers who can deadlift a Buick one-handed while wielding a lightsaber with the other hand.

Did I say that right, Tony?

Oh, wait, the image you made—um, right:

Anyway, all that is to say we work with all different types of fitness professionals, and it gives us a unique insight into the psyche of personal trainers and, specifically, how they communicate with us, their co-workers, and their clients.

Different trainers have different communication styles.

Like all business owners, and people in general, there are certain communication traps we can all fall into that can sabotage our client relationships and undermine the success we are all working so hard for in our fitness businesses.

Radical Candor is a book by former Google and Apple executive Kim Scott that outlines a framework to be a better boss, colleague, and human being.

The book outlines a quadrant representing four different very common styles of communication.

On the Y-axis is your level of demonstrated personal care for the person you are communicating with. On the X-axis is your level of willingness to challenge directly in your communication with others.

The ideal stated goal in communication with clients, colleagues, and partners is to land in that top right square titled “Radical Candor,” where you are simultaneously demonstrating that you personally care about the person you are talking to while also not being afraid to challenge them directly and give them the hard truths that they may need to hear.

Radical candor is what happens when you both Care Personally and you Challenge Directly at the same time.

 

What Radical Candor is Not

But first, it’s important to outline what Radical Candor is NOT.

  • It’s not a license to act like a jerk.
  • It’s not an invitation to get creepily personal.
  • It’s not just for managers, personal trainers, bosses, or those in a position of authority—we all want to succeed.

It’s also helpful to look at each of the four different possible communication approaches/attitudes in the grid and see if you can recognize some common trainer/coach personality types, and then, of course, do the introspective work of seeing which one you tend to land in.

It won’t be hard, you should recognize which one fits you right away (or, just ask one of your clients, your colleagues/partners, or even better: your spouse).

Radical Candor

Radical Candor happens at the intersection of Care Personally and Challenge Directly.

Care Personally means that you care about the other person, not about whether you are winning a popularity contest.

Challenge Directly means that you share your perspective and invite the other person to do the same.

This is the gold standard of where we all want to be.

This is the personal trainer who obviously cares about their clients and wants them to succeed, but is also willing to say the hard truth when it comes to encouraging healthy lifestyle choices, following medical advice when it comes to weight management, and other sensitive topics.

Obnoxious Aggression

Obnoxious Aggression is mean but may be helpful.

Obnoxious Aggression is also called “brutal honesty” or “front stabbing.” This is the classic Marine boot camp instructor or the raging high school football coach that breaks his clipboard

This is the personal trainer who screams at clients but is more invested in checking out their own biceps in the gym mirror than they are in seeing their clients succeed.

We recently created a comprehensive guide on how to become a successful online trainer packed with case studies, and surprise, surprise, yelling and screaming at clients, whether in-person or via video, was not a recipe for success.

In a weird way, we have experienced coaches, trainers, or bosses like this and they have actually made us better people though.

This is why this is the second best square in the quadrant.

Even though that screaming football coach might make you want to hang your head and quietly cry in the shower after a game, can you rely on that coach to ALWAYS tell you exactly where you stand with him?

Can you count on him to communicate directly with you, tell it to you like it is, and give you immediate and specific feedback on what you need to do to improve?

Umm, yes.

At least the communication is clear, direct, and immediate. But, as we probably all know, any success is usually short-term as athletes tend to underperform for coaches who motivate solely with fear.

Ruinous Empathy

Ruinous Empathy is “nice” but ultimately unhelpful or even damaging.

It’s seeing somebody with their fly down, but, not wanting to embarrass them, saying nothing, with the result that 15 more people see them with their fly down—more embarrassing for them.

It’s a personal trainer not wanting to tell their client the hard truth, that yes, their doctor is right, they do need to lose those 60 pounds. It’s a fitness business owner not wanting to confront their head personal trainer when they are not meeting expectations.

Manipulative Insincerity

Manipulative Insincerity is a stab in the back.

This is active sabotage, and the worst of what we all think of when we think of interpersonal relationships and communication, whether that’s office politics or gym politics.

What About You?

In our weekly team meetings we like to start off with a 10-15 minute segment we call “Weekly Wisdom” that has one member of the team sharing something they recently learned, whether business, personal, a book they read, etc. and then we discuss as a team.

We recently discussed, you guessed it, Radical Candor, and here are some of the questions we discussed:

  1. Can you provide an example of someone who communicated something to you using Radical Candor? How did that make you feel?
  2. Can you provide an example of someone who communicated something to you using Obnoxious Aggression, Ruinous Empathy, or Manipulative Insincerity? How did that make you feel?
  3. When faced with difficult conversations, which of the four communication approaches do you find yourself gravitating towards? How might you intentionally become Radically Candid instead?
  4. How might we encourage Radical Candor as a team?
  5. How might you utilize Radical Candor in your personal life?

So, what about you? How might becoming Radically Candid transform your fitness business, your client relationships, and maybe even your personal life?

About the Author

Joel Ohman is a serial entrepreneur, author, and angel investor.

He is the founder and CEO of Exercise.com and a number of tech startups. He lives in Tampa, FL with his wife Angela and their three kids.

His writing companion is Caesar, a slightly overweight Bull Mastiff who loves to eat the tops off of strawberries. He lifts weights six days a week and does Krav Maga twice a week to try to ignore the fact he’s still just a washed up ex-college basketball player.

You can connect with Joel and send your own Radically Candid personal communication to him at JoelOhman.com.

SPECIAL DISCOUNT: If you want custom-branded iOS and Android apps for your fitness business, then check out Exercise.com’s fitness business management software to scale your business in-person and online using assessments, clients/class scheduling, gym check-ins, billing, workout software, and more then mention this article to get an extra month free.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/14/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

View this post on Instagram

 

The original story of this quote below… Posted @withrepost • @testosteronenation T-Nation.com coach Tony Gentilcore (@tonygentilcore) dropped that T-shirt worthy line into one of his articles so we asked him how he came up with it. Here’s what he said: . “I try to be an understanding, empathetic coach with my clients and athletes. I write programs catered to THEIR goals and THEIR injury history, and I try my best to “match” the exercises I prescribe to THEIR ability level. That said, sometimes I need to play the cantankerous, tough love strength coach card. I started with a new client a few months ago and noticed a trend within the first couple of sessions: He had a knack for saying “this is hard” on every…single…exercise. . Deadlifts: “This is hard.” . Squats: “This is hard.” . Lateral Raises: “This is hard.” . At first I played it off as no big deal and something that comes with the territory. After subsequent sessions, however, I didn’t have enough eye rolls to give and I broke: . ‘Dude, lifting weights isn’t supposed to tickle.’ . It just flew out of my mouth. It wasn’t mean and it wasn’t disrespectful. It was just something that needed to be said. It was perfect.” — @tonygentilcore . #tnation #bodybuilding #strengthtraining #strengthandconditioning #lifting #workout #gym #fitfam #liftingweights #fitness #muscle

A post shared by Tony Gentilcore (@tonygentilcore) on

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Postpartum Corrective Exercise Specialist (Self Study) – Dr. Sarah Duvall

This is one of the best courses I have ever taken and has provided me an abyss of information (and confidence) when it comes to working with women.

It’s made me a better coach.

If you’re a fitness professional I can almost guarantee you you’ll agree with my sentiment.

Sarah has placed the course on SALE this weekend (Friday, 6-14 – Monday 6/17) at $150 OFF the regular price.

1. Go HERE.

2. At checkout use the code PARTY150 to claim your discount.

3. No diggidy, no doubt.

4 Lat Building Exercises You’ve Never Tried – Sivan Fagan

Trust me, I doubt you’ve tried any of these before.

Sorta Deep Thoughts on Training, Diet and Character – Bryan Krahn

Are you like me and don’t have enough eye rolls to give whenever someone waxes poetic on something like the Paleo diet and how the reason why they do it is because cavemen were ripped?

Really?

Categoriesbusiness

Remember That Time I Said I Never Wanted to Open a Gym?

Some of you may recall an article I wrote years ago, not long after I left Cressey Sports Performance, where I demonstrably stated I would never want to open a gym on my own.

For those who need their memory jogged – or for those who missed it altogether – you can check it out HERE.

I just re-read it.

LOL – I was cute.

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Tony Gentilcore, Gym Owner, Um, Nope

I joke, but there was a time where you would have been more likely to see the words “the next Bachelor” or “Kumite champion” or “vegan” next to my name before you ever saw the words “gym owner.”

To quote the article above:

“All of This To Say….

I have NO interest in opening or owning my own facility.

I’ve spent over a decade building my own brand and a “business,” but I am in no way, shape, or form a businessman.”

There’s still much I agree with in that article:

I still feel, strongly, that gym ownership can often be a facade. We’re programmed to believe that just because someone owns a gym that they’ve somehow reached the pinnacle in this industry, that they’ve “made it,” and that they read scripture to orphaned kittens and shit rainbows and stuff.

That they can do no wrong and they’re inherently better than us.

Pfffft, whatever.

I still feel, strongly, that many fitness professionals enter gym ownership for the wrong reasons.

I still feel, strongly, that as much as hard work, consistency, resiliency, and perseverance play a role in everyone’s success, that luck, too, is an often under-appreciated and under-reported factor.2

And finally, I still feel, strongly, my pecs can cut diamonds.

Alas, time has a funny way of making us eat our words.

I left Cressey Sports Performance in the Fall of 2015 to begin training people out of a small studio in Brookline, MA where I’d was sub-lease underneath another gym owner.

In the summer of 2016 I took over the lease and as a result…

…CORE was established.

It not so many words: I became a bonafide “gym owner.”

Now, I put “gym owner” in quotations marks because, while my name is on the lease, and while I am responsible for making sure the rent is paid every month, liability insurance is covered, and that the utilities are taken care of, I still don’t consider CORE a gym gym.

It sounds silly, but because it’s so tiny – 450 sq. feet – I consider it more of a “place where I happen to train people” more so than it being regaled as a gym.

Studio?

Training Space?

Deadlifting Dojo?

I don’t know.

Gym just seemed/seems like a bit of a stretch.

Moreover, there’s still a degree of imposture syndrome that plagues and festers inside me. I’ve never considered myself a savvy business person. I mean, I still have to Google things like “the difference between net and gross income” or “in the black vs. in the red” or “will I be sued if I don’t wear pants to work?” on a regular basis.

There’s a reason I barely passed (business) economics class in college.

Suffice to say, despite my best efforts to besmirch and (de)aggrandize my success over the course of the past three years of gym ownership – it’s a personality trait I work hard to battle – things have gone quite splendidly.

So splendidly, in fact, that I am on the cusp of moving CORE to a larger location.

Whaaaaaaaaaaaaaaaaaaaaa3

Excuse Me, That’s My Sphincter Clenching It’s Sphincter

If there was ever a more opportune time for Dramatic Chipmunk to make an appearance it’s now…

https://www.youtube.com/watch?v=a1Y73sPHKxw

 

It’s still in the early stages and nothing is cemented yet, but an LOI (Letter of Intent) has been agreed upon and it’s looking as if I’ll be moving my 450 sq. foot “something-er-other” into a 3,500 sq. foot TECHNO & DEADLIFTING PALACE OF FISTPUMPS.™

(Excuse me while I go destroy the back of my pants).

A lot has gone into this decision, it’s been brewing for a while, but I felt it prudent (and a bit cathartic) to hash out and explain a few details that helped inspire this bold move:

1. My (New) Vision

As it stands now, I coach my own clients 20 hours per week out of CORE. I also have six other coaches running their own businesses out of the same space.

One coach, one space.

There can be only one.

Some, like me, follow a semi-private model (coaching anywhere from 2-4 clients at a time), while others use it solely to train their clients one-on-one.

Either way, each coach pays an hourly rate to use the space. They’re all coaches I know and trust, and who are very competent.

And what’s more to the point, the system has worked very well to help offset my overhead.

My model has proven to work on a small scale.

However, can I make it work on a grander scale?

As in, instead of one coach using the space at a time, maybe two, three, or four coaches could utilize the space simultaneously?

I love the idea of providing a space for other fitness professionals to grow their businesses & brands; a consortium of like-minded fitness professionals supporting and helping one another to create an environment that’s welcoming and inspiring to all.

One of the things I miss most about being at CSP is the camaraderie amongst the coaches; sharing and bouncing ideas off one another.

I also love the idea of actually having showers, changing rooms, a lounge area, and more than one squat rack (something CORE doesn’t have access to at the moment).

Goals.

2) My Jerry Maguire Moment

This idea would only work if 1) I was 100% sure I had reached a tipping point in my own ability to accommodate clients and more importantly 2) the coaches who were sub-leasing under me currently would also be willing to take a risk and follow me to the new space.

So I sent an email a few weeks ago and it said…

“Who’s coming with me?”

I explained my umbrella theme for the new space, how things would benefit everyone – for myself AND them – in addition to outlining some baseline expectations.

They all said yes.

NOTE TO SAID COACHES: You can’t back out now. We pinky swore. WE PINKY SWORE.

3) Onward!

I’m scared to fail.

I’m scared to take a risk.

I’m scared to step outside my comfort zone just like everyone else.

But then I remembered 13 words my friend, Todd Bumgardner, uttered to me years ago when I was going back and forth on whether or not to leave Cressey Sports Performance. They punched me in the face and nothing has resonated with me so much:

“Scare the shit out of yourself. It’s the only way to do it.”

I have the support of my wife. I have the support of my clients and colleagues. And, seemingly, I have the support of my bank account.

The numbers seem to add up.

The move seems to make sense.

The timing seems to be right.

Tony Gentilcore, (real) gym owner.

Well, well, well. Who woulda thought?

Categoriescoaching rant

Porcelain Post: Trying to Answer a Question That Has No Right Answer.

NOTE: The term “Porcelain Post” was invented by Brian Patrick Murphy and Pete Dupuis. Without getting into the specifics, it describes a post that can be read in the same time it takes you to go #2.

Huh, I guess that was more specific than I thought.

Enjoy.

Copyright: nexusplexus / 123RF Stock Photo

Trying to Answer a Question That Has No Right Answer

This past weekend I had the honor of teaching alongside my good friend Luke Worthington as we put on our 2-day Strategic Strength Workshop here in Boston.

Side Note: We will be teaching it again in London this September. You can find out more details HERE.

We had an eclectic group of 30 fitness professionals ranging from personal trainers and coaches to physical therapists and gym owners, young and old, newbies to those with more experience, all under one roof to listen to the two us speak about assessment, program design, coaching up specific strength exercises, and swoon over Luke’s British accent.

I’m all like, “blah, blah, blah, who’s your favorite Power Ranger?, blah blah blah.”

Luke and I covered a metric shit ton of information (FYI: which is more than a metric boat load), and as is always the case, we had a bevy of questions.

This is a good thing.

Nothing is worse than when you ask “does anyone have any questions?” and all you get is a bunch of tumbleweeds. I am elated when attendees ask questions, and I always attempt to answer every single one to the best of my ability.

Attendee: “Tony, what muscles upwardly rotate the scapulae again?”

Me: “Serratus anterior, upper and lower traps.”

Attendee: “Thank you. Also, can you put your pants back on?”

Me:

via GIPHY

However, there’s one question in particular – which can present itself in a variety of ways – that I often have a hard time with when I present.

Invariably, after two days – and close to 14 hours of content – where I’m showcasing a litany of drills, exercises, concepts, and breaking down my way of doing things (which isn’t to suggest they’re the right way) I’ll get the following question:

“If I implement “x” exercise how long before my client will see results?”

I understand why it’s asked.

If I take the time to demonstrate a particular drill and how I like to use it for a given scenario, it’s only logical for someone to ask the question: “hey, if I use that, how long before it works?”

 

But the truth of the matter is…

…I don’t know.

How good of a coach are you?

I mean, how long did it take you to master deadlift technique, the intricacies of the Turkish Get-Up, or, I don’t know, the Five Point Palm Exploding Heart Technique?

Chances are it wasn’t overnight or during the course of a 1 or 2-day workshop.

Are you the type of coach who, after taking a weekend course, heads into work on Monday to torture your clients with new stuff you only knew existed a few hours prior?

Or, are you the type of coach who lets things marinate for a bit, gives yourself some time to understand the information, and try it out yourself before unleashing it to the masses?

My suspicions are that old(er) fitness professionals – or those with more experience – take the latter approach; they want to spend time with their notes, go through with a fine toothed comb, and really digest things.

Conversely, new(er) fitness professionals – or those with less experience – are quick to start posting “this cool new drill I learned” on Instagram.

So maybe there IS an answer here: Don’t be that coach.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/7/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

How to Tame Your Negative Thinking – Dr. Lisa Lewis (Fitness Simplified Podcast)

In this episode, Dr. Lewis and host Kim Schlag discuss spotting, stopping, and reframing negative thinking, along with a potpourri of other psychological topics.

Great listen for fitness pros and fitness enthusiasts alike.

NOTE: If you prefer not to listen to this episode on iTunes you can go HERE.

5 Quick(ish) Thoughts On Luck, Survival, and Success – Mark Fisher

Mark is a wizard (and wordsmith) when it comes to offering actionable business advice to fitness pros.

Do yourself a favor and read this.

6 Ways to Spot a Lousy Personal Trainer – Tony Bonvechio

I’d also add: “thinks kipping pull-ups are a real exercise.”

I keed, I keed.4

CategoriesMotivational

Achieving a Goal Versus Achieving Success: My Take

I’m currently reading Dan John’s latest opus, 40 Years With a Whistle: Life Lessons From the Field of Play.

I enjoy Dan, and I really enjoy his writing.

One chapter in particular – Chapter 8: Achieving a Goal versus Achieving Success – resonated with me, and I wanted to take today to pontificate, mirror, and expound further on Dan’s message.

Humor me.

Copyright: yarruta / 123RF Stock Photo

Achieving a Goal vs. Achieving Success

As Dan notes:

“Achieving a goal and achieving success are not the same thing.”

My life is replete with goals I’ve achieved:

  • Earning an athletic scholarship to play baseball in college.
  • Building a career that pays the bills and doesn’t make me want to throw my face into a brick wall.
  • Finding a life partner that fulfills all my love tanks.
  • Abs.

Conversely, my life is also a bevy of goals that never came to be:

  • Playing professional baseball (so close, though).
  • Asking out Nicole Kot.
  • Becoming the third official member of the “Bash Brothers.”

The thing is though, and this was the umbrella theme of Dan’s chapter, many of our high points in life have nothing to do with achieving a specific goal – realistic or far-fetched.

They have everything to do with marinating in life’s successes.

Here are my top 10 moments in sport (and a few life):

1. 1996 & 1997 – Being Named Team (Pitching) MVP

Not many kids play past the high school level where I’m from (Groton, NY, graduating class, 55. Number of cornfields, 555). I played two years of JUCO ball at Onondaga Community College in Syracuse, NY, which had a highly competitive baseball program.

I chose to go to a community college rather than a four-year school out of high-school because I wanted to increase my chances of getting as much playing time as possible my first two years. I wish more kids and parents today would appreciate the power of actually playing over prestige in choosing a school.

I was named the team (pitching) MVP both my freshman and sophomore year.

This was a big deal given the bulk of my teammates hailed from schools who’s graduating classes were larger than my entire school (7th – 12th grades) and I was very much a small fish in a big pond.

2. April 25, 1996 – OCC: 9, MCC: 1

Our league rival when I was at OCC was MCC (Monroe Community College located in Rochester, NY). Man, were they a bunch of a-holes.

I was handed the rock (pictured above) on April 25, 1996.

I was nervous.

The very first pitch I threw that day was rocketed to right field for a single.

Okay, now I was more than nervous. I destroyed the back of my pants.

I ended up pitching a complete game earning a decisive 9-1 win.

It was a good day.5

3. 2017 – 600 lb Deadlift

Okay, technically, this counts as a goal, but whatever.

 

The kicker here is that I was finally able to hit this lift after turning 40 AND during my first year of fatherhood.

Whaaaaaaaaaaaaaaat.

4. 2006 – Being Intentionally Walked In a Beer League Slow-Pitch Softball Game

When Eric Cressey and I were both working as trainers in Ridgefield, CT we joined a local slow-pitch softball team.

Now, I’m not going to sit here and say Eric and I were the stars of the team, but lets just say the year prior the team didn’t make the play-offs and the year both Eric and I were on the roster the team made it to the championship series.

Eric batted lead-off and I batted fourth in the line-up.

In Game #1 of the best of three series I was intentionally walked in…

…and I can’t stress this enough: SLOW-PITCH SOFTBALL.

Granted, we ended up losing in the third game, but that’s beside the point. My grandchildren (and their grandchildren, and their grandchildren) will forever be reminded of this unprecedented athletic feat.

5. ~1984 – Unassisted Triple Play During Kickball Game

I remember it like it was yesterday.

5th Grade.

We were outside playing our daily game of kickball during recess.

You know, when school’s still had such a thing.

I was playing the outfield right behind second base. Someone kicked a liner right towards me and I caught it in mid-air (Out #1) as I simultaneously stepped on second base (Out #2) to then pivot and throw a dart straight into the back of the runner who was attempting to retreat back to 1st base.

Not today motherfucker.

Out #3.

I was king for a day.

6. 2019: This Past Sunday – Julian Displaying His Rap Skills

Mommy was away having a ladies’ weekend in Florida with a few of her high-school friends.

It was early Sunday morning and Julian and I had a few hours to burn before I took him to gymnastics class. I turned on the Sonos to play some music, KRS-One came on, and this happened…

 

Proud daddy moment.

7. 2008 – Striking Out 20 Batters in Over-30 Baseball League Game

I joined an over-30 baseball league in 2008.

We had just opened up Cressey Sports Performance the year prior and were starting to see an influx of baseball players coming to train with us.

This led to an itch to play again.

There are several very competitive leagues in or around Boston and I tried out for one of the local teams that year: the Framingham Orioles.

To be honest, I think I was throwing harder at age 31 than I was when I played collegiate ball.

It’s amazing what sound, legitimate training can do.

Anyway, that same year I had also moved in with my then girlfriend. To make a long story short, she broke up with me.

My heart was broken and I happened to have a big game that weekend.

I remember arriving to the game and giving my teammates a heads up that if I seemed a little off, well, “I’m not crying, YOU’RE crying.”

I struck out 20 batters that game and gave up one hit.

Apparently sadness, bewilderment, with a sprinkle of rage is a recipe for conjuring up your inner Roger Clemens or Kerry Wood.

8. 1995 – Passing My Driver’s License – On the 3rd Attempt

Attempt #1 – I botched my 3-point turn (put the car into reverse only to then forgot to put it back in drive. When I stepped on the gas again I went into reverse, and then slammed on the brakes. Oops).

Attempt #2 – Nailed the 3-point turn, but botched a bunch of other stuff. Forgetting to use my blinker, going 20 MPH over the speed limit, I don’t remember.

Attempt #3 – It could have gone either way, but I passed.

Boom, chaka-laka.

9. 2015 – Not Flubbing My First Dance

Lisa and I got married on May 30, 2015.

In the weeks prior we hired a choreographer to help us with our first dance as a married couple. We wanted to do something different with a non-traditional song so we felt it best to utilize a professional.

Our song was this version of “Settle Down” by Kimbra.

 

This was serious business.

We met with our instructor for an hour each week for several weeks.

This in combination with the endless “flash rehearsals” Lisa and I would perform in our kitchen or living room.

Few things intimidated me more than the fear of performing our dance. I was scared I was going to flub it.

1-2-3, twist, 1-2-3, turn right (no, wait, left), 1-2-3, oh shit, 1-2-3, I’m lost, 1-2-3, pity claps from Aunt Celia.

I’m happy to say none of the above happened: Lisa and I turned heads.

We crushed it.

10. 1995 – Hitting a Home-run off a Future 1st Round Draft Pick

In 1994 my high-school varsity team made it to the Section IV Finals in baseball. We had to face one of the best pitchers in the state, Matt Burch of Edison High School in Elmira, NY.

I never batted against him in that game. I was in a bit of a batter’s slump towards the end of that season and while coach still had my play the field (second base) he ended up DH’ing me.

He schooled us, struck out something like 15 batters (in 7 innings), and we lost the game 2-1.

Fast forward to 1995 and the IAC Exceptional Senior All-Star Game.

I was the starting pitcher on my side, and low and behold who was the opposing pitcher on the other?

Matt Burch of Edison High School.

Matt had another dominant season that year and was drafted in the late rounds by the Boston RedSox.6He would end up going to Virginia Commonwealth to play college ball and be drafted by the Seattle Mariners in the 1st road in 1998.7

Even though I was the starting pitcher I was also batting second in the line-up that day.

In the first inning I dug myself into the batter’s box and ran the count up to 2-2. Matt threw the next pitch, and with my eyes closed I swung and made contact!

I sprinted towards first base and as I was rounding it to head towards second the umpire got my attention to let me know I could slow down…

…I had hit a home-run.

You would be correct if you guessed the first person I called after the game was my coach…;o)

Dan’s Sage Words

In closing, I leave you with a quote from Dan’s original article:

“If you are striving for just achieving goals, I’m not always going to be able to help you. Your DNA, discipline and luck might be far more important than me saying, “two sets of five.”

But success?

I have always wanted health, fitness, longevity and performance as part of my life. What you see on my list is six decades of competitions. But, the competitions and the trophies pale when compared to the friendships, the love and the fun.”

CategoriesAssessment personal training Program Design

Static Posture: It’s Just Information

Posture.

This is not an exhaustive blog on the topic.

It’s more like an amuse bouche or bite-sized commentary on a pet peeve of mine: Fitness professionals who place waaaaay too much emphasis on it (often times to the detriment of the client/athlete).

As well as a scenario where we might pay a little closer attention to it.

I like cheese.

Copyright: lculig / 123RF Stock Photo

Posture: It’s Just Information

Take a look at this picture.

What do you see?

I see two shoulder blades that are making out.

C’mon you two, get a room. Goddammit, I can’t take you anywhere.

The therapist or coach (or someone more mature) with a keen(er) eye may likely say something to the effect of:

  • Overactive rhomboids (excessive scapular adduction/retraction).
  • A more downwardly rotated scapular position (depression).
  • An “interesting” shade of blue on the walls.

Now, to be clear: I am NOT someone who places a ton of credence on one’s static posture. While we’re getting better of late, I think the industry as a whole has gotten into a bad habit of placing all if its eggs into the posture basket…

…labeling people as dysfunctional the second we see forward head posture or a hair that’s out of place.

I’ve witnessed some coaches reaching for their “corrective exercise” bag of tricks before they’ve even seen the person they’re assessing do anything:

“Okay Mr. Smith, I notice you exhibit a slight kyphosis in your upper back, your right shoulder is a bit internally rotated, and it looks as if your left eyeball is lower than the right.

Weird.

But here’s the deal: You should purchase a 424 pack of training, and maybe, just maybe, after 62 weeks of dedicated corrective training where we dive deep into some transverse fascial line reactive neuromuscular breathing techniques we’ll be able to progress towards looking at a barbell.

I’m pumped. How about you?!”

via GIPHY

This is not to short-change the importance of someone’s static posture and the information you can glean from it. Of course, if someone walks in with a lengthy injury history and it hurts to blink, then, yeah, it’ll have a bit more weight.

However, we can’t assume that just because a particular person presents with “y” – posturally speaking – that that automatically means “x.” I’ve seen some individuals walk in for their initial assessment with questionable (textbook) posture only to reveal the cleanest health history you’ve ever seen.

Zero injuries. Zero discomfort. Zero fucks to give.

Static posture is nothing more than information.

No one is a walking ball of fail because he or she presents a certain way.

Besides, we also need to respect that “good” or “bad” posture is relative to the load in addition to the task at hand. The latter point is especially cogent to the conversation because as my good friend Alex Kraszewski notes in presentation for The Trainers’ Toolbox:

“Posture/position will govern where motion is available from, as well as who much and where load is distributed. The task will dictate the appropriate range of posture available.”

How I want someone to “look” when attempting a challenging set of deadlifts is quite different compared to someone who’s just sitting there in front of me, sitting.

What’s more,

Anyway, back to the original picture above.

You forgot didn’t you?

Here, this one:

This is a very common theme or resting “presentation” amongst athletes – especially overhead athletes – as well as fitness professionals who 1) stand a lot during the day and 2) lift heavy things for a living.

Again, nothing is cemented as an absolute here, but if an individual walks in complaining of shoulder pain, and you ask him/her to take off their shirt (don’t be creepy about it) and their shoulder blades rest in a more retracted and downwardly rotated position, we can deduce that said individual (may, not always) need to work on more protraction  to nudge them back to a more neutral position.

Neutral Scapular Position = Superior/inferior border of the scapulae rests between 2nd-7th thoracic vertebral levels, medial border is ~1-3″ from midline.

Photo Credit: MikeReinold.com

Someone “locked” in a more downwardly rotated position will almost always have a hard time achieving ample scapular UPWARD rotation (protraction is part of this equation), which is kind of a big deal for overall shoulder health & performance.

But don’t assume, you should check.

This is why it’s crucial to include both load AND movement in the initial assessment; sometimes scapular position will clean up on its own with minimal intervention.8

But let’s assume it doesn’t, and the person has been complaining of shoulder ouchies.

What then?

Here are a few drills I like to use and I offer for your consideration:

NOTE: I will say the bigger umbrella theme here is addressing ribcage/thorax position. The position of the shoulder blades are at the mercy of the T-spine.

1. Deadbug w/ Reach

 

I have a crush on deadbugs and their infinitesimal variations.

They’re a bonafide rockstar when it comes to improving anterior core strength and lumbo-pelvic control (which comes in mighty handedly when you’re working with someone who’s stuck in a more extended position).

Simply “reach” towards the ceiling as you extend your legs towards the floor and perform a FULL exhale with each repetition.

2. Deadbug w/ Loaded Reach

 

Same as the above, but now we add a smidge of load in the form of a med ball, kettlebell, dumbbell, a basket of He-Man figures, anything.

Sometimes adding a very slight load here can help clients/athletes “feel” the protraction more.

3. Quadruped Band Protraction – off Foam Roller

 

This is a drill I stole from my good friend and business partner, Dean Somerset.

He’s Canadian.

4. Forearm Wall Slides – off Foam Roller

 

1. You can blame my buddy Justin Kompf for the verticalness of this video.

Amateur hour.

2. This was/is a staple exercise from my days at Cressey Sports Performance. Start with a foam roller against the wall with your forearms against the foam roller. Protract (push away) from the foam roller and then slide up the wall making sure not to crank into your lower back and flair your rib cage.

Reset at the bottom.

Repeat.

It won’t take long for it to be Serratus O’clock.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 5/31/19

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

Luke (Worthington) and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

  • Upper/Lower Extremity Assessment
  • Technique Audits (how to coach common  strength training exercises)
  • Ways to integrate PRI (Postural Restoration Institute) strategies that don’t make your brain hurt.

This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.

For more information and to register you can go HERE.

3. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

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This list is too good not to share. . Courtesy of @svptfitness

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Calories, Sex, & 100 Year Old People – Brandon Mancine

A case for NOT counting calories.

Once you’re done throwing your face into the computer screen, give this a read. I think it sends a great message.

Practical Program Design Mastery – Nick Tumminello

NOTE: I get zero financial kickback for pointing my audience towards this resource. It’s just really, REALLY fucking good.

We like to overcomplicate things, especially when it comes to writing training programs:

  • Should I use 3×10, 10×3, no wait, 2×15?
  • Should I put in conditioning on the day of training or as a stand alone day?
  • How would I implement rest/pause sets? Drop sets? Compound sets?
  • Pants optional?

Nick is brilliant when it comes to this stuff and I encourage any fitness pro (or anyone who writes their own programs) to check this bad boy out.

Why PE Should Be Required From Kindergarten to College – Robert Roy Britt

I have a toddler.

I swear to god I will go Billy Madison on everyone’s ass if his school takes away recess and PE.