CategoriesAssessment personal training

What You Weren’t Taught About Assessments

As this post goes live I’m (hopefully) en route back to Boston after attending Mark Fisher’s wedding in NYC this past weekend. I decided it best to pre-schedule something on the off-chance some crazy shenanigans went down, like, I don’t know, an impromptu dance-off with a unicorn or a shot of Tequila somehow made it into my hands.

Nevertheless, better safe than sorry…I needed to plan a head.

Today’s guest post comes courtesy of Boston-based strength coach and massage therapist, Mike Sirani.

Enjoy!

Copyright: dolgachov / 123RF Stock Photo

 

Oh, the assessment.

The assessment is one of the most pivotal moments when working as a personal trainer or strength and conditioning coach. It’s often your first in-person interaction with a potential client.

Even though brand awareness, marketing, and your reputation can all help your chances of success before the assessment even starts, you still have 30 to 90 minutes to sell a client on why you or your gym is the best person/place to help them reach their goals.

This can be difficult, especially if:

  • You’re young and/or new to training people.
  • You feel like you’re not as busy as you should be.
  • You have thoughts like, “I’m so much smarter than this other trainer, but they’re making way more money than me.”
  • You often scratch your head thinking things like, “I’ve taken PRI, DNS, FMS, FRC, SFG, and eat KFC, and despite all of my continuing education, the number of clients I see still isn’t growing.

If any of the above rings a bell to you, I believe this article can help you.

All the knowledge in the world is as useless as the Cleveland Browns on a Sunday unless you understand a few key things.

1) Most People Are Seeking Your Services to Get Fit

Somewhere along the way, physical therapy blurred with strength and conditioning, and strength and conditioning blended with physical therapy. It’s great for the field, and both do work optimally together, along the same continuum, but it’s important to know your role.

Most clients looking to improve their fitness don’t give a shit about their pelvic inlet position or posterior mediastinum’s or the 10-degree difference in hip internal rotation from side to side. When you start throwing out those terms, you’re just a big weirdo. Here’s what I recommend instead:

Listen

  • Be an active listener.
  • Have good body language.
  • Ask the right questions. All of your questions should help you build rapport and lead towards making good clinical decisions in order to help the person in front of you.

Meet Them Where They’re At

  • Don’t put down or talk bad about someone’s previous exercise programs, especially if it’s something they enjoy doing.
  • Making them stop doing something they enjoy should be your last option and done only if you’re 100% sure it’s holding them back from reaching their goals.
  • People will have pre-conceived notions and it’s your job to educated them—but also respect their views and understand that not everyone will be a good fit to work with you.
  • I currently train clients who are yogis, cyclists, triathletes, Cross Fitters, Pilate’s enthusiasts, and runners. What do they all have in common? They see value in my service, enough to limit how much they’re doing of their other activities to make room for strength training because it will help them reach their goals and allow them to continue doing the activities they love

Actually Come Up with a Fitness Plan

  • Here’s an idea: Instead of throwing someone through the gamut of corrective exercises on Day 1, why don’t you bring them through a brief workout?
  • Show them what they’re good at, show them what they’re bad at, and actually coach them through different movements.
  • Then work with them to come up with the outline of a plan that you’ll use to guide them towards reaching their goals.

2) Context Matters!

It’s clear that above I poked fun at a few philosophies and anatomical terms. Please don’t get me wrong. I don’t condone being one of those trainers who is all about doing an exercise only because it looks cool and fun. The better you know your anatomy, physiology, biomechanics, and pain science, the more potential you’ll have to be a great coach.

But, as a coach, you must also take all of that knowledge and put it in CONTEXT for the client to UNDERSTAND, APPRECIATE, and VALUE what you are saying.

You see, we take these continuing education courses that are catered towards physical therapists, massage therapists, and chiropractors and think we can explain things the same way when bringing someone through a fitness evaluation. Often times in a course, you’re explaining that increasing this range of motion or decreasing tissue tension in this area will help alleviate pain.

What if your client isn’t in any pain and they just want to get fit? What do you do then?

Consider learning how to re-phrase things and put them into context that not only work for fitness and performance, but put value in what you can do to help them reach their goals. Here are a few examples:

  • A right-handed baseball player who lacks passive hip internal rotation – “When we increase your hip internal rotation, you’ll be able to load and explode much better with your lower body and generate a lot more power during your swing.”
  • A powerlifter who lacks ankle dorsiflexion – “When we increase your dorsiflexion, it’ll become much easier to hit depth on your squat and you won’t get red-lighted on weights you should be able to lift.”

 

  • A client who asks why you’re watching them perform certain movements during a FMS – “This will give us a better idea of what exercises will be best for you body at this time and tell us what you need to work on in order to progress the exercises you’ll be doing during your first program.”

With that being said, you also need to realize that you’ll run into situations where a client may have a Type A personality and want to know the details and the science. Now is the time when you can step up to the plate and impress the client with your knowledge of anatomy, physiology, and biomechanics.

3) Analogies

Science can get complicated. It can be overwhelming explaining tissue healing or specific training and rehab concepts to a client. This is where analogies can be huge for educating a client and getting them to buy in and be on the same page as you.

A good analogy is great for explaining an unfamiliar concept with a familiar one and can take complex explanations and make them simple.

Be creative with these and make sure you drive your point home with something your client really resonates with.

In Summary

If you’re good at your job and are able to get a client to train with you a couple times a week, you’ll likely have good adherence and get good results. But you have to first know how to put yourself in a situation where someone is willing to spend money on you or your gym each week. It’s easy to fail getting to this point when you get caught up in how much you think you know and are waiting for every opportunity to share what you learned over the weekend.

Instead of feeding into your own ego by showcasing your knowledge with a new client:

  • Be a good listener
  • Meet them where they’re at
  • Always come up with a plan
  • Know that context matters!
  • Use analogies.

I once heard Alwyn Cosgrove say, “If you can see John Smith through John Smith’s eyes, you can sell John Smith what John Smith buys.”

If you can remember to see John Smith through John Smith’s eyes and know that clients don’t care how much you know until they know how much you care, you’ll be a much better coach, and your busier schedule and increase in clients/members will surely reflect your improvements.

About the Author

mike-siraniMike Sirani is a strength and conditioning coach and massage therapist in Boston, MA. He works at Pure Performance Training where he helps client’s look, feel, move, and perform better.

Prior to building a successful personal training business in Boston, Mike graduated from one of the nation’s best exercise science programs at Springfield College and graduated from the Cortiva Institute in Boston for massage therapy shortly after.

He interned at Conca Sport and Fitness, one of Western Massachusetts’ top training facilities, and the nation’s best baseball strength and conditioning facility, Cressey Sports Performance. He is a certified strength and conditioning coach through the NSCA and has completed extensive continuing education in manual therapy, cardiovascular training, Functional Range Conditioning (FRC), Postural Restoration Institute (PRI), and Functional Movement Screen (FMS).

Mike played collegiate baseball at Springfield College and is an avid golfer. When not doing any of the above, Mike enjoys binging on good television shows and spending time with his fiancé. You can check out what Mike is up to on Facebook or check out some of his other articles at Rebel Performance.

 

 

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/11/16

First things first: thank you.

I’ve been laying low on the writing front lately recovering from last week’s launch, and realized I never took the time to say those two words.

Thank you to everyone who purchased the Complete Shoulder and Hip Blueprint last week. It was a surreal experience on my end to have so many people lend their support and say such kind things about the resource.

Copyright: szefei / 123RF Stock Photo

As first product launches go I’d say it was a splendid success. I’d rank it somewhere between Miracle Mop and iPhone territory. Give or take a few dozen million units sold.

I may write something about my experience with the whole shebang down the road. I’ll discuss things like why I waited so long, why I chose this particular product, how Dean and I went about setting everything up for the launch, things I learned, mistakes I made, and whether or not I drank enough caffeine to kill a T-rex.1

Would that be something people would be interested in checking out and reading?

PS: psst, if you missed the party you can go HERE.

Stuff to Check Out Before You Read Stuff

1) No big deal…A Tribe Called Quest released their first album in 18 years today.

I was a junior in college the last time they released an album. Well, shit.

I grew up listening to 90s rap (and Tribe in particular) and remember the first time I listened to The Low End Theory…which I still feel is the best hip-hop album of all time and is still in heavy rotation for me. I can’t express how excited I am for this. I have a feeling that today’s squat sesh will be a good one.

2) I Am Not Afraid to Lift Retreat

Artemis Scantalides, Julia Ladewski, and my wife, Dr. Lisa Lewis just announced this amazing event.

It’s designed by women for women.

If you’re a woman and interested in being surrounded by other like-minded women in learning anything and everything with regards to kettlebell training, the barbell lifts, nutrition, and mindset strategies…this event is going to be right up your alley.

You can go HERE to check out more details.

If it’s any consolation I’ll be there too, but I’ll be on baby-watching duty. By the time this event happens Lisa and I will have a 4-month old, and I figure he and I can hit up the pool area or maybe head out to the Glute Lab and chill with Bret Contreras. My little guy has gotta learn about glutes sooner or later….;O)

3) Advanced Kettlebell Ballistic Workshop at CORE

Also, speaking of Artemis: she’ll also be hosting an Advanced KB Ballistic Workshop at my gym in Boston on Sunday, December 11th.

You can go HERE for more details and to sign-up (under EVENTS).

And now….stuff to read.

The Most Important Lesson From Lifting – T-Nation

A bunch of solid coaches – myself included – provide some of their “life-lessons” learned from years of working with iron.

Give it a read. There are plenty of inspiring insights.

Small Biz Owners: Ask Yourself This Question Everyday – Doug Spurling

This one is short, but so, so sweet.

Want to separate yourself from the masses…do this.

Prescribing a Walk in the Woods – Kevin Carr

Humans are designed to move. So, MOVE will ya.

Kevin Carr breaks down some of the science behind one of the most UNDERrated forms of exercise there is.

Social Media Highlights

I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.

Twitter

Instagram

Front squats. The bane of my existence. I’ve never been sound with these and have never placed much emphasis on them in my training. And it shows. I suck at them. Well, as I tell my clients: “the only way you’re going to get better at something is by doing it.” And by following a program that someone else writes so you HAVE to do them….?. This was my 3rd set (of 4) of 4 reps with 250 lbs. Some cues I like to use with myself: 1) big air and brace like a mofo. 2) don’t pass out. That’s pretty much it. Funky beats optional. You can follow along with the program I am currently using at drjohnrusin.com/FHT-program and use the promo code TG10 to save some money. Maybe buy a bag or two of beef jerky. Scrumptious.

A video posted by Tony Gentilcore (@tonygentilcore) on

CategoriesExercises You Should Be Doing Uncategorized

Exercises You Should Be Doing: Chaos Push-Up

Well, that was interesting.

I’m not going to mince words today: I stayed up late, you know why, and I’m exhausted. I don’t have any energy for witty banter or mental gymnastics today…so here’s a cool push-up variation you should try.

Copyright: luisrsphoto / 123RF Stock Photo

I’ve long been a champion of push-ups. However, I feel they’re the Clive Owen of the fitness and strength & conditioning world.

You know, Clive Owen.

This guy:

He’s an actor in such movies as Closer, Sin City, Inside Man, and one my favs of all-time Children of Men.2 He’s recognized as an excellent actor too. He’s been nominated for, and won, a few awards including the Golden Globe for Best Supporting Actor (Closer). If you’re a movie snob like me you know Clive and his work.

He’s not quite “A-list” though, or as well-known or revered as George Clooney, Denzel Washington, Tom Hanks, Will Smith, or Leonardo DiCaprio.

Which is BS. Clive’s the man.3

Which begs the question: “what in the name of two flying f’s does Clive Owen have to do with push-ups?”

Fair enough.

Clooney, et. al, are analogous to the sexier things we gravitate towards in the weight room, the movements that get more play or more of the spotlight: I.e., bench press.

Clive = push-ups.

via GIPHY

People rarely get excited for push-ups, which is unfortunate because I feel they’re one of the most underrated exercises that provide a ton-for-our-training-buck.

This isn’t to the discount efficacy of the bench press. It’s a tool and a valuable one at that. It’s just that the push-up offers more than (many) people think:

1) I’m sure I can speak for many other coaches out there in saying that it’s rare when someone – average Joe to professional athlete – can walk in on Day #1 and perform a push-up, let alone several in succession, well.

It’s an easily butchered movement pattern and when used as an initial screen will highlight some significant dysfunctions – namely lack of lumbo-pelvic-hip control.

Photo credit: Greatist.com

2) The push-up helps keep shoulders healthy. How? Well, it’s a closed-chain movement (hands don’t move, but the scapulae can). When you only bench press – an open chain movement – you never allow the opportunity for the shoulder blades to move which can (not always) lead to shoulder discomfort or pain.

Part of what makes the push-up such a shoulder friendly exercise is that it allows the scapulae room to breath and move around the rib cage.

3) Push-ups can be hard. For starters: doing them right will help. Beyond that there are a bounty of ways to make them harder or more challenging to fit the needs/goals of the individual, which is another reason why I’m such a fan: they’re versatility.

Like this variation.

Chaos Push-Up

 

Who Did I Steal it From: Honestly, I forgot. I did not invent this exercise, but have seen them performed from other coaches such as Jim “Smitty” Smith and Todd Bumgardner. So, there.

UPDATE: yes, it was Smitty. He wrote about the chaos pushup in his Chaos Manual back in 2005.

What Does it Do: The instability or chaos of the band works wonders for additional rotator cuff recruitment, which in turn makes it an equally more challenging exercise with regards to core stability and control. I love to use this exercise with my overhead athletes in addition to my “regular” clients who just want not fall on their face…;o)

Key Coaching Cues: I’d suggest first and foremost to experiment with different bands and what height you start from. In the video above I have two Monster Bands attached. To make the exercise more challenging I’d either take away a band or lower the starting point. Or do this:

 

To make it easier you’d add bands or decrease ROM.

All the same cues I’d use for a “regular” push-up apply here. Abs on, glutes on, and keep head behind the chest as you lower (don’t poke head forward). The idea is to limit the “dip” of the bands and to keep them quiet. To do so it helps to think about pulling them apart. This will help with increasing body tension (and control).

As far as where to implement these in a program you have two choices:

1. At the start before a bench press session. These could serve as nice “primer” or warm-up to benching as the distraction of the movement will help activate the rotator cuff muscles. If this is the case I’d keep them to low(er) reps. The idea here wouldn’t be to fatigue the RC muscles as that would lead to superior migration of the humeral head into the glenoid fossa and increase the likelihood of impingement.

2. As an accessory movement after benching, or whenever.

Have fun.

Categoriescoaching personal training

What Does Good Coaching Look Like?

“What does good coaching look like?”

It’s a question I’m asked often. And I can’t say I have a definitive answer. I’ve had coaches who were laid back and patient and coaches who were not that, and made a tornado look like a gentle Spring breeze.

Copyright: wavebreakmediamicro / 123RF Stock Photo

 

In health/fitness circles, much like athletics, there’s a gamut of coaching personalities. On one end you have those coaches who are more observant and calculated with their feedback, seamingly Obi-Wan’esque with their cues and commentary.

And on the other end you have those who, for lack of a better phrase, come across as bat-shit crazy.

To their credit (“their” = celebrity/tv trainers): they do motivate people, and they do get results. Kinda. And they’re on tv, so they clearly know what they’re doing. (<— note sarcasm).

Who am I to say which “version” of a coach is better than the other? There are success stories on each side of the spectrum. However, I find the most successful coaches/personal trainers, and the ones I respect the most, are those who get results, but are also empathetic towards their clients.

There’s a time and place to be the drill sergeant. But it’s a time that’s few and far between. And, just to toss it out there: if these so called “celebrity/tv trainers” many people look up to as the creme of the crop were so good and so effective, why then do a large percentage of their “clients” tend to regain their weight back?

But then the counterpoint can be made that many of these shows – like The Biggest Loser – only exist because the objective is to see who can lose the most amount of weight in “x amount of time.” In that sense, the coaches are doing their job. Very, very well mind you.

It’s a massive catch-22 of Hellerian proportions.

However, if you ask me…it’s less coaching and more a crash course in clusterfuckery. But I’m getting off on too much of a tangent. Shane McLean did me a solid and put together this excellent guest post today on the idea of what entails “good coaching?”

Enjoy.

What Does Good Coaching Look Like?

Recently, I was watching my 10-year-old son play his rec-league soccer game. To say they were getting beaten was an understatement, and everyone on our sideline was getting frustrated.

The coach was screaming at the kids, the refs and pretty much anything else that moved. In the second half, with the result absolutely in no doubt, one of our kids misplayed a ball and the coach snapped.

Copyright: franckito / 123RF Stock Photo

“SHIT,” he screamed, loud enough that everyone could hear. My oldest son thought this was hilarious, and I had to explain to him why this was not good coaching.

Swearing in front of children to get your point across is an example of poor coaching in my humble opinion.

However, people who haven’t been exposed to a lot of quality coaching in their lifetime may think all coaches behave like

  1. Middle school P.E teacher.
  2. Swearing soccer coach.
  3. Weight loss coaches on reality TV.
  4. Lou Gossett Jr in an Officer and a Gentlemen.

Or

  1. All the above

Warning- Colorful language alert.

 

Since becoming a coach, I have witnessed the good, the bad and the ugly side of coaching. I’m inspired by great coaching. However, I wanted to beat my head repeatedly on a brick wall when I witnessed this incident back in 2013.

https://youtube.com/watch?v=MmD_KbwX8IE

 

No coach who draws a paycheck should ever behave like this. Intidation and fear is not the way to get the best out of people, and it’s coaching at its worst.

Good coaching, on the other hand, mostly happens behind the scenes. It is out of the spotlight where a coach motivates, inspires and pushes the athletes or clients to become the best they can be.

With that in mind, I reached out to some experienced coaches and asked them to give their thoughts on what good coaching is and what it should look like. You may be surprised that it’s nothing like drill sergeant Lou.

1) Tony Gentilcore (The man needs no introduction)

Good coaching should like coaching. How’s that for playing the Captain Obvious card?

What I mean is: good coaching is ACTIVE. It’s about being engaged and present. When I coach, I coach at 90 degree angles; I’m moving, I’m like shark. If someone’s squatting I’ll take a peek from the front, from the side, and from the back.

I’m not just standing there passively counting out reps like a drone.

Also, to speak candidly, I think a lot of shitty coaches’ mask how shitty they are by playing the rah-rah, excessively boisterous card. You know the type: always yelling and being way too loud.

There’s a time and place for that kind of behavior or course, but I find the “good” coaches tend to be more mild-mannered, meticulous, and reserved in their style.

They’ll watch a set, let the client/athlete marinate in their thoughts for a few seconds, and then offer feedback. Less is better often than not.

What’s the best pieces of coaching advice you’ve received?

  1. “You have two ears, two eyes, and one mouth, use them in that order.”
  2. “It’s not about you, it’s about the client.”

2) Robbie Bagby, MS, CSCS, Pn1.

Good coaching is making and building a connection with the athletes or clients you train. It’s not just counting reps and throwing some exercises together and calling it a program. It’s training people with an intent to make an impact on their lives.

What’s the best piece of coaching advice you’ve received?

Clients don’t know how much you know until they know how much you care. This is something that I’ve heard from several others and I think it took a while before I realized how true it was.

You can have all the certifications and education in the world but if you don’t know how to treat those you work with, they won’t stick around for long.

3) Pat Rigsby – Father. Husband. Entrepreneur. Coach. Author

Good coaching looks a bit like good parenting. It’s a combination of everything from teaching and motivation to providing boundaries and developing habits…all with a focus on helping the client become a better version of themselves and ultimately achieve their potential. So, coaching is no one thing…it’s a combination of many things.

The best piece of coaching advice you’ve ever received?

That it’s not about what you know, say or do. It’s about what the client or athlete gets from the interaction. Did they improve? Did they move closer to their goals?

As a coach, your role is to facilitate the improvement of those you serve, not simply to collect information.

4) Lawrence Judd – Shredded By Science

Good coaching isn’t just about crunching the numbers. Appropriate exercise prescription and nutritional counselling are just a small part of a successful coach-client relationship – “Good Coaching” also considers client education, appreciates the value of effective communication and looks to empower the client in as many ways as possible.

The best piece of coaching advice you’ve ever received?

It’s very hard for me to pinpoint one single piece of advice – I’m fairly sponge-like when it comes to soaking up advice and information. However, I can honestly say that the tutelage I received from Dr. Mike Zourdos as a part of the SBS Academy completely revolutionized the way I write training programs.

I’ve also been incredibly lucky to spend time with the 3DMJ team, the Lift The Bar team and the other coaches who make up Shredded By Science – I’ve learnt countless things from all of them.

5) Nick Tumminello – CPT, author of Strength for Fat Loss and Building Muscle and Performance.

Coaching is about communication of your knowledge of the X’s and O’s of training and programming. So, “good coaching” looks like a good relationship between the trainer and the people they’re currently working with.

A good coach isn’t just someone who has great technical knowledge, but is also someone who recognizes how best to communicate with each individual in a way that they’ll buy into and get the cited about they’re training direction.

What’s the best pieces of coaching advice you’ve received?

The best piece of coaching advice I’ve received is from Bruce Lee. Although he was talking about different styles of martial arts, his advice to not be married to one style applies perfectly to the training and conditioning arena.

All training styles have different benefits and limitations, so taking a mixed approach to training – an approach that looks at different reasoning styles as mutually complimentary instead of as mutually exclusive – is ultimately a smarter approach.

6) Kimberly Mills – Personal Trainer/Nutrition coach

As someone who has had some outstanding trainers guide me toward my goals, and now as a trainer myself, it is my belief that a good trainer is someone who avoids cookie cutter programs where they are doing the same exact workout with each and every one of their clients.

Each client has different goals and different needs based on those goals. Each client also has other personal considerations (including exercise background) and personal exercise preferences that should also be addressed when designing their client’s program.

To me a good trainer/coach will take all these factors into account and develop an exercise program individualized to the client, starting the client where they are and guiding them towards their goals in a safe, efficient and effective manner that will help the client successfully reach their goals.

What’s the best piece of coaching advice you’ve received?

One of the best pieces of coaching advice I have received is from my mentor Nick Tumminello: When working with a client, instead of trying to fit individuals to certain exercises, you should instead fit the exercises to the individual.

What Do YOU Think?

Share your comments, opinions, stories in the comments section.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff to Read While You’re Pretending to Work: Tons of FREE Content Edition

Oh, hello. You may have noticed that Dean Somerset and I have been all over the internet this week promoting our new resource Complete Shoulder and Hip Blueprint. Collectively we’ve written about 717 guest posts and appeared on 32 different podcasts.

hipshoulder-landscape

Okay, maybe not quite those high of numbers. But it sure feels like it. We may have even hit the threshold where we’ve hit annoying political ad territory and people would rather jump into a shark’s mouth than read another article, Tweet, or Facebook post on shoulders and hips.

By now I’m sure there’s a fair portion of the population that’s “had it up to here” with Dean and I.

Sorry4

If it’s any consolation…all this week we have both been pumping out tons of FREE content in addition to all the free content other fitness pros have been churning out to help get the word out.

So, shut up….;o)

Below is everything I could find. Enjoy. No purchase required.5

Stuff Written by Dean or Tony

I didn’t include THIS article I wrote for my site yesterday yelling at the internet for telling everyone that deadlifts are dangerous. Except, you know, I just did include it.

3 Bro-Style Exercises That Are Actually Good For Shoulders

Dean discusses bicep curls in this one. BICEP CURLS. For shoulder health.

It doesn’t get any more bro-style than that.

The Best Drills for Healthy Shoulders and a Big Bench – StrengthTheory’s Site

Dean and I break down some (hopefully) new-to-you drills and exercises you can implement today to keep your shoulders from flipping you the middle finger long-term.

Hip Variations and Why My Squat Isn’t Your Squat – Mike Reinold’s Site

This post will satiate any appetite for anatomy geekery, and will explain why it’s unfortunate that some coaches out there STILL think everyone needs to squat THEIR way.

3 Biggest Mistakes Trainers Make With Assessments – John Rusin’s Site

The title pretty much sums it up. Are YOU making these mistakes?

5 Common Hip Training Mistakes – Eric Cressey’s Site

All I can say here is that Dean is super smart.

Training the Overhead Athlete (and Meathead) – Mike Robertson’s Site

While there are differences to appreciate when it comes to training the overhead athlete vs. the meathead. There are more similarities than you think.

Stuff Written By Some of Dean and Tony’s Fitness Industry BFFs

Shoulder Strategies and Hip Helpers: Part I – Eric Cressey

Eric highlights 1) his affinity for alliterations (the title) and 2) some of his take-home points that resonated with him from watching the Complete Shoulder and Hip Blueprint.

Are Your Shoulders Ready to Overhead Press? – Tony Bonvechio

Tony B shares some his insights on overhead pressing, how to assess it, how to “fix” it, and some more user-friendly options you can pepper in to keep your shoulders healthy.

6 Essential Shoulder Insights – Nancy Newell

Cressey Sports Performance coach Nancy Newell sharing HER take-aways from watching you know what.

She picked some good ones.

The BEST Educational Resources for Trainers and Owners – Mark Fisher

^^^ That guy (the one on the dragon) knows what’s up.

Podcast Appearances

If you’d rather listen than read our shit, check these out.

Vigor Ground Fitness & Performance Podcast – Luka Hocevar

Is it weird I’m wearing my own t-shirt? Dean and I recorded this video earlier this year when we were both in Seattle at Luka’s place.

Physical Preparation Podcast – Mike Robertson

Dean makes a cameo on Mike’s podcast and Canada will never be the same.

LEO Training Podcast – Joe DeLeo

Dean made his rounds this week on podcasts, talking more shop with Joe and crushing it.

Sale is Winding Down

Complete Shoulder and Hip Blueprint is currently on sale at $60 off the regular price. But that only lasts until this Saturday (11/5) at midnight.

dean-tony-cshb

Come on. What are you waiting for? You get 11+ hours of amazing content that I know will make you better at your craft, along with CEUs, and it has the backing of a many of the top coaches and trainers around. Sooooooooooooo.

Go HERE.

CategoriesAssessment coaching Exercise Technique

Lets Pump the Brakes Internet: No, Deadlifts Won’t Make Your Spine Explode. And No, Not Everyone Has to Do Them

The internet is a funny place. Regardless of the topic – Presidential elections, Black Lives Matter vs. All Lives Matter, GMOs, or debating the original Star Wars trilogy vs. the prequels6 – people tend to marry themselves to extremes. They’re either way over on the left or way the eff over on the right.

There’s very little middle-ground, when it’s the “middle ground” where the answer almost always resides.

I think my fitness and strength & conditioning bubble personifies this sentiment and is very applicable…especially when the topic revolves around the deadlift.

Copyright: bialasiewicz / 123RF Stock Photo

 

Some people feel the deadlift is the exercise to perform and is a compliment to everything: improved strength, muscle mass, athletic performance, posture, movement quality (dissociating hip movement from lumbar movement), and a whole host of other benefits including the answer to global warming and erectile dysfunction.

Others feel the deadlift – any variation of it – is the worst exercise ever, that no one should perform it under any circumstance, and that it will cause the world markets to collapse (not to mention everyone’s spine).7

This frustrates me.

via GIPHY

I think it goes without saying I tend to err on the side that prefers not to make blanket statements and to demonize and proclaim an entire movement pattern as “dangerous” because, well, frankly, you either have very little experience with it (which is cool, you’re just naive and that can be remedied) or, more often than not, you’re probably just a really shitty coach.

Or you might not even be a coach and just someone who likes leaving angry, oblivious comments like this on my blog (a recent doozy I received in response to THIS article I wrote six years ago):

“Idiot. This is a poorly written article that will only appeal to the ignorant or existing proponents of this stupid exercise.

To begin with:
He never illustrates any health benefit from the outcome of a deadlift. And if he will, I challenge him to provide any scientific evidence, let alone anecdotal evidence, that supports his claim.
Moreover, the deadlift may have various effects of potential damage depending on a person’s anatomy and body-type. The only people i see doing DL’s are the short and squatty types with short legs and longer torsos. It’s easier for them to complete that range of motion due to their short legs bypassing the barbell as it ascends upward. This means that they can keep a more straight knee alignment without putting undue stress on the knee joint. If a person is tall and long-legged they run the immediate risk of knocking their shin on the barbell as it ascends upward in motion. Thus, forcing them to angle the thighs outward causing undue stress on the knee joints. The author fails to acknowledge this simple mechanical principle.
These articles that permeate the internet often have this ‘one size fits all’ modality that, if read by an uninformed or novice, will harm an unsuspecting person. These articles, whether, deliberately irresponsible or not, should be vetted and researched thoroughly and vigilantly.”

Um, how do you really feel?

In fairness: I didn’t address in the original article some of what he brought up in his rant. There was no talk about assessment, nor was there any commentary on anthropometry and individual differences in anatomy and how that would affect programming and what variations of the deadlift/hip hinge would be best suited for any one individual (based off goals, current/past injury history, and ability level).

So, yeah, he did bring up some valid points. For some people, deadlifts are a bad choice. And given their leverages and anatomy, certain deadlift variations may be more counterproductive than others. But that’s why we assess, progress accordingly, and cater the lift to the trainee (and not vice versa).

Then again:

1) The main point of the article was to point out that blanket comments suck – “all deadlifts are dangerous and no one should perform them” – and that, in the end, they do little service in helping the industry.

2) It wasn’t a fucking dissertation on everything and anything deadlifts. It was a blog post. Relax.

Ironically, I found it odd he commented “I challenge him (me) to provide scientific evidence that supports his claims” when, in the article, I not only direct people towards Dr. Stuart McGill’s work (the world’s most renowned spine researcher and mustache haver…and avid deadlift fan) but I also referenced seven studies within the text (admittedly through someone else’s quote).

But whatever. I guess I should just GFM.

What’s the deal with using “stress” as an argument against the deadlift?

  • Deadlifts place “stress” on the spine.
  • Deadlifts place undue “stress” on the knees.

Well, no shit. That’s the point of lifting weights. To STRESS the body.

We need to “stress” the body in order to elicit an adaptive response – whether it be corrective in nature or more on the performance side of things. We don’t live life in this “stress free” bubble. Lifting weights isn’t supposed to tickle.

Besides, stress is what makes the body more resilient to prevent injuries.

To steal a quote from the always blunt and to-the-point Alex Viada:

“The goal of exercise/training is adaptation. Adaptation is a result of applying a stimulus that is, either acutely or in the aggregate, more than the body can handle in its current state. Applying a stress that is more than the body can handle is almost by definition uncomfortable. It may hurt. It may cause a certain level of discomfort, or even suffering. In other words, it is anything BUT comfortable.

This process is not supposed to be easy or painless. Attempting to keep it so is quite possibly the number one reason many would-be athletes or trainees stagnate- they dislike discomfort, and tend to embrace the flawed notion that “training should be comfortable and enjoyable.”

And this, dear readers (and meanie head commenter), is why any competent fitness professional will use his or her’s assessment to guide their programming and to figure out what VARIATION of the deadlift will be the best fit.

(If they deem it a good fit).

tony-dl-technique

And Guess What?

The word “deadlift” doesn’t always have to equate to a barbell being placed on the ground loaded to 90% of someone’s 1RM.

Deadlift = Hip Hinge

Hip Hinge = Dissociating Hip Movement From Lumbar Movement

That can mean any number of glorious “deadlift” variations (that don’t involve a barbell):

KB to Sternum Hip Hinge

 

Foam Roller Assisted 1-Legged RDL

 

Pull-Through

 

KB Deadlift w/ Hover (and an epic beard)

 

However, more cogent to the discussion, when we DO incorporate a barbell, it doesn’t always mean we have to 1) perform it from the floor or 2) perform it using a conventional stance or 3) load it heavy each and every time so we shit a spleen.

The only people that have to deadlift from the floor are competitive powerlifters and weightlifters. That’s it.

And no one has to perform only conventional style.

So, of course it behooves any fitness professional to match the proper variation to the needs and ability of the trainee. Conventional, sumo, modified sumo, block pulls, rack pulls, Romanian, trap bar, and Jefferson deadlifts are just the tip of the iceberg.

https://www.youtube.com/watch?v=q6Xjb72gGTE

 

[NOTE: All of this assumes one is able to maintain a neutral spine and that appropriate progressions (and regressions) are being utilized.]

Furthermore, none of this takes into consideration that foot stance, stance width, and hip structure will vary person to person. To assume everyone has to perform the same variation let alone point their toes the same way or use a symmetrical stance disregards everything mentioned above.

You’re not going to lose demerit points or be sent to Slytherin if you have the audacity to choose trap bar deadlifts over conventional. If someone does lack ankle dorsiflexion, hip flexion, and t-spine extension, yeah, the trap bar is going to be a better choice. Likewise, lifters with longer femurs and T-rex arms will be better suited with sumo style deadlifts.

It’s all okay. The world won’t end.

No one has to deadlift. Yeah, that’s right: I said it.

However, to say it’s “dangerous” and that it should be avoided at all costs is myopic and juvenile, and, frankly, just as bad as someone who feels the opposite.

Lets pump the brakes internet: the answer is always somewhere in the middle. Except for bacon. It’s always delicious.

It’s a Good Thing I Have a Resource to Help You Figure This Stuff Out

Dean Somerset and I made the Complete Shoulder and Hip Blueprint in part, to do just that. Help fitness professionals figure stuff out, understand that everyone is different, and that “it depends” is a very powerful phrase to keep in your back pocket.8I mean, only Siths deal in absolutes. And you’re not a Sith. Or, are you? OMG can we hang out?[/footnote

 

Want to learn our systems and strategies we use to “connect the dots” from assessment to badassery on the weight room floor? I thought so…;o)

Complete Shoulder and Hip Blueprint is on SALE this week at $60 off the regular. It ends this weekend. Go HERE now. Now I tell you.

CategoriesAssessment coaching Corrective Exercise Exercise Technique Program Design

A Peek Inside Complete Shoulder and Hip Blueprint

WHEW – talk about a whirlwind day yesterday. I spent the bulk of it glued to my laptop9 making sure things ran smoothly with the launch, answering questions and emails, and trying to stay on top of social media engagement.

1) THANK YOU to everyone who has gone of their way to mention and/or plug Complete Shoulder and Hip Blueprint. Your support means a lot.

2) To those who may be on the fence, how about a sneak peek?

Copyright: eenevski / 123RF Stock Photo

 

This sucker contains 11+ hours of content covering everything from upper and lower extremity assessment, corrective exercise strategies, numerous hands-on breakouts, as well as program design and exercise technique troubleshooting (with maybe, 37 seconds worth of Star Wars references).

Here are two sneak peak segment from both Dean and I.

The One Where Tony Discusses Scapular Motion

 

The One Where Dean Talks Hip Integration (and makes a bunch of fitness pros groan)

 

And there is tooooooons more where that came from.

If you’re a fitness professional I can almost guarantee you’ll pick up something valuable (hopefully several) that will help your clients or athletes. And even if you’re not a fitness pro, and just like listening to two dudes talk shop about training or you’re just looking to pick up some cool new exercise variations to keep your shoulders and hips healthy this resource would be a home run.

cshb-screen

Complete Shoulder and Hip Blueprint is on SALE all this week (until midnight on Saturday, November 5th) at $60 off the regular price.

CategoriesAssessment Corrective Exercise Exercise Technique personal training Program Design

Complete Shoulder and Hip Blueprint Now Available

I gotta say, I could barely sleep last night.

Dean Somerset and I have spent the better part of the past two years traveling all across North America and parts of Europe presenting our Complete Shoulder & Hip Workshop. All told, we’ve presented it 10-15 times10.

hipshoulder-landscape

I’m not kidding, either: I…could…not…sleep last night.

I kept waking up every few hours as if I were 11 years old again waiting for Christmas morning to arrive. To say I am excited for this would be an understatement. There’s also a small fraction of me doing the best I can not to destroy the back of my pants out of shear terror.

As of this moment it’s 99.2% excitement, and 0.8% “hoooooooly shit this is happening.”11

I mean, there’s always a degree of vulnerability anytime you put something out there for the masses. However I KNOW this is going to be a resource that will help tons of people.

 

What Is It

The Complete Shoulder and Hip Blueprint is an 11+ hour digital product that takes you through the systems that both Dean and I use with our athletes and clients to improve upper and lower body function, strength, endurance, and resiliency.

We show you how to connect the dots between a thorough assessment, understanding what corrective strategies (if any) will work best, and how to build a training program to help you and your clients in the most direct way possible.

And there’s a few cat memes and light saber jokes tossed in for good measure.

dean-tony-cshb

Why This Matters to You

Are you a fitness professional? Do you work with people with shoulders? What about hips?

Well then, this sucker is right up your alley.

More specifically here’s what you can expect:

  • Help your clients get through common shoulder issues more effectively.
  • Streamline your assessment and program design, helping you get faster results and more efficient use of your time, and that of your clients’
  • Help you see the details of shoulder motion you didn’t notice before, and whether something you’re using in your exercise program is working or not.
  • Upgrade your exercise toolbox to address commonly overlooked movement issues.
  • You can help clients see IMMEDIATE improvements, sometimes in as little as a minute or two, which will help them buy in to your abilities.
  • Help you target in on what will work best for the person in front of you, saving you both the time spent on useless exercises or drills.
  • Connect the dots between assessments, mobility, strength, and conditioning program considerations
  • Break down a system you can use today with yourself or your clients to see instant benefit while removing the guess work.

And you don’t necessarily have to be a fitness professional in order to reap the benefits of this resource. Dean and I offer tons of practical information in the form of hands-on applications in addition to breaking down many common exercises such as the deadlift, squat, chin-up, and Landmine variations.

tony-dl-technique

The Part Where I Entice You More (or Guilt You) Into Buying

Choose any of the following that resonates with you:

1. “What is this, Napster? Pay for something once, would you?”

2. “Pretty please?”

3. “I got kids! Well, I’ll have one soon, in January, and that shit’s expensive.”

4. “I’ve written tons of free content over the years. Each time I’ve written an article or blog post that’s helped you out, I put a dollar on your tab. It’s collection time, you son of a bitch.”

Okay, for real: I think it’s a great resource, I feel it’s going to help a lot of people, and I’d be honored if you’d consider checking it out.

We’ve put Complete Shoulder & Hip Blueprint on sale this week. From today through Saturday, November 5th you can purchase it at $60 off the regular price. What’s more there are Continuing Education Credits (CEUs) available through the NSCA, which makes this a solid professional development investment.

—> Complete Shoulder & Hip Blueprint <—

CategoriesAssessment Corrective Exercise mobility Program Design

4 Ways to Fire Up Your Belly

Today’s guest post comes courtesy of Gavin McHale, a Certified Exercise Physiologist from Winnipeg, Canada (in his words, straight north of Fargo). Gavin attended a workshop I did with Dean Somerset in Minneapolis a few weeks ago and he wanted to write up some of the things he picked up from it.

Read on to find a breakdown of how you can clean up your shoulders and hips, lift more weight and allow yourself to relax, just by changing the way you breathe.

Copyright: sunlight19 / 123RF Stock Photo

 

4 Ways to Fire Up Your Belly

Let me paint you a picture.

A client or physical therapist refers someone to me and they walk in ready to get their ass handed to them. After our initial conversation, I tell them we’re going to start the session with some breathing drills.

They often glaze over and assume it means something else, until I tell them to lie down and take a deep breath.

“Wait, you just want me to breathe?”

“That is correct.”

Almost every time, I can provide a new client a take-home benefit with a couple of breathing cues, all inside the first 2 minutes on the gym floor.

Image courtesy of Crossfit Southbay, via A.D.A.M

Why, you ask? Well there are lots of reasons why breathing is a good practice to get into, and I’m not talking about the breathing we do mindlessly, day-in day-out. I’m talking about mindful “diaphragmatic” or “belly” breathing.

We live in what I’d call a very sympathetic world. Our sympathetic nervous system, also known as fight-or-flight, is cranked up all the time. We have to drive to work in traffic, get a project done, feed the kids, manage the mortgage… you get the point.

All this stress kind of shuts down our parasympathetic nervous system, also known as rest-and-digest. You know, the one that fixes all our shit? Ya, that one.

The diaphragm is actually intended to be our body’s primary breathing muscle, but as a consequence of modern life, it’s been shunned like Tony and I are by all those cat haters (I see you). Instead, the much less efficient breathing muscles of the upper chest and neck then must take over, creating all sorts of issues.

Although it doesn’t look very sexy, diaphragamatic breathing allows us to create a better balance between fight-or-flight and rest-and-digest, and could be the key to fixing a lot of movement issues as well.

When we breathe, this dome-shaped muscle contracts, allowing the lungs to take in air. What we should see is the stomach rising as the dome compresses the abdominal cavity. This is why I tell my clients to try and “get fat” if they’re having trouble figuring it out. I often see the exact opposite, and while it may present a more pleasing side profile, it only allows the lungs to partially expand and results in weaker core stabilization.

 

So why do we do it?

Not only is it a good idea to get back to the muscles we should be using for an activity like breathing, but an under-active or dysfunctional diaphragm is going to lead to movement issues as well. Neck and shoulder issues are the bulk of what I see, but back and hip irritation have also been linked to breathing concerns.

Proximal stability leads to distal mobility.

If we can create more stability in the core and centre of the body, the limbs and other areas where we need to be more mobile are free to do their job as well.

Test/Re-Test

Below, I’m going to give you several tests to try based on areas that you may have trouble with or issues you want to clean up. The protocol here is to test the movement, correct with a breathing drill, the re-test to see if it got better.

If it did, great! If not, we may have to do some more digging. The breathing correctives are outlined at the end of the article.

1. Shoulder Issues

I found it very interesting how many people had shoulder pain and dysfunction when I first started training. I cleaned up their technique, had them pull way more than they pushed and focused on opening up their thoracic spine. Things got better, but never really got better, ya know?

Then I went further down the rabbit hole and recognized there was more to it. I realized that almost all shoulder problems are somehow tied to breathing mechanics, and a couple of simple drills can make a world of difference, especially when done consistently. Here are two (related) tests to see where problems may lie and outline the path to correcting them.

Shoulder Test/Re-Test #1: Active and Passive Shoulder Flexion

*Ideally, the shirt is off for all tests of shoulder function. Although it can be awkward, this allows someone to see exactly what the scapulae are doing during these movements.

You may have to stand against a wall to do this properly, but stand tall and proud and slowly brings your hands up over your head in front of you. Your ribcage should stay down (the back should stay against the wall) and the head should stay in a packed position (no poke-necks).

How high did your arms get? Was there any pain?

Here is Tony showing an example of a bad active shoulder flexion (left) and a good active shoulder flexion (right). If you’re not careful, you may think the “bad” test is better than the good one. A closer looks reveals that Tony is flaring his ribcage, overextending his lower back and poking his head forward. The test on the right is a true test of his active shoulder flexion. Not bad T, but why is your shirt still on?

The passive test is the same as the active test, only lying down on your back. The knees should be bent and feet flat on the floor or table. The ribcage should stay down and lower back flush to ensure a true test.

We will review correctives later in the article.

Shoulder Test/Re-Test #2: Scapulo-Humeral Rhythm (probably need a friend for this one)

Stand in the same position as your active shoulder flexion test, but this time we’re going to bring the arms overhead by your sides, trying to touch the backs of your hands together above your head.

As the arms move overhead, the scapula should rotate ½ as much as the humerus does. So, to get overhead (180 degrees total), the humerus should rotate upward 120 degrees and the scapula should rotate the remaining 60 degrees.

Image courtesy of BEST Performance Group

If there is any pain with this movement, you should see a registered healthcare professional (or refer to one, if you’re a trainer).

However, if you’re a trainer and you notice the scapula isn’t moving as it should (i.e. the medial border isn’t at 60 degrees) see if you just help it along by manually moving it to the desired position.

Better? Great, let’s get to breathing and fix that shit. Still painful? Refer.

2. Back Issues

Everyone who’s ever had or worked with people with back issues raise their hand! Ya, a lot of us have, myself included and it’s no fun. Whether it’s chronic back pain or a little tweak here and there, worrying about blowing your back out is a real concern for many people.

They’re scared to lift things around the house, scared to bend over the wrong way and especially scared to lift a shit-ton of weight off the floor in the gym (covered later). We can’t be having that… let’s fix it.

I said that lower back and shoulder issues can be related because their main structures are intimately connected via the thoracolumbar fascia. You can see the lats (major players in the shoulder) and the glutes (major players in the lower back) in the image below. If you have issues getting your arms overhead, you may very well have lower back problems as well, and vice versa.

Image courtesy of Neil Asher Healthcare

Back Test/Re-Test #1: Active Straight Leg Raise

This one is nice and simple. Lie on your back, legs straight. Lift one leg as high as you can before you stop or you feel pain. The knee should stay straight. Note how high you got. A good score is 90 degrees with no movement in the opposite leg.

Image courtesy of www.FunctionalMovement.com

Back Test-Re-Test #2: Passive Hip Rotation (bring that friend back, you’ll need em)

Lie flat on your back with legs straight and lift one leg. Bend the leg at the knee, coming up to 90 degrees hip flexion. Move the hip into external rotation (foot to opposite hip) and internal rotation (foot outside hip) while supporting the knee. Note the angle achieved with each movement. A good score is 90 degrees from midline for external rotation and 45 degrees for internal.

Photo courtesy of geekymedics.com.

LIFTING HEAVY A.F.

(if you have to ask what it means, you’re not ready for it)

There’s no question that if you’ve ever done a heavy squat or deadlift and not wrecked your back, you know that you need to be able to create massive amounts of tension through your core. If you can’t, you get hurt, pretty simple.

The diaphragm plays a massive role in stabilizing the core. It forms the lid on the “core box”, working with the obliques, QL, pelvic floor and transverse abdominus. Being able to take in air and maintain a high-pressure area in the abdominal cavity is crucial for lifting heavy (another reason I start with breathing drills).

RELAXATION

Remember that sympathetic world I spoke about earlier where most of us live that wreaks havoc on our breathing patterns? Needless to say, it can also create difficulty with relaxation and sleep.

I’m pretty sure most of us (and our clients) can agree we’d like to sleep better.

So, when you watch the videos below, don’t just put them in the “workout” box, but remember they can also have a positive impact on your ability to relax and even fall asleep.

Not only will these breathing drills assist in improving movement patterns, they’ll set up the context for creating tension before and during a heavy lift.

THE BREATHING CORRECTIVES

Prone Crocodile Breathing

If you’re new to the diaphragmatic breathing game, this is your place to start. Maybe you scored poorly on one of the above tests or you have an itch to throw more weight on the bar but aren’t yet comfortable doing so.

Either way, give this drill a shot before moving on.

 

Prone Lengthening

This one is particularly useful if you have trouble with your shoulder and/or struggled with the shoulder flexion and scapulo-humeral tests. Many people’s shoulder dysfunction comes from a number of factors, one of those being tight/ropey serratus anterior. This drill will help to release that muscle, allowing it to do it’s part in moving the scapula to get that arm overhead.

The serratus anterior (SA) works in concert with the upper traps (UT) and lower traps (LT) to allow the scapula to upwardly rotate.

Note From TG: props to Dr. Evan Osar for introducing me to this exercise a few years ago.

 

Crook Lying Belly Breathing

This is another great beginner drill as the lower back is supported and the table or floor can provide external feedback. This is also the best position for belly breathing, allowing the belly to fully expand. Along with the others, this one is great for those with back or hip issues.

 

Quadruped Breathing

This is another great drill for those with issues rotating that scap when going overhead. The serratus anterior is a massive player and if we can get it rotating properly (or at least better than it was), we may be able to provide relief and learn what it is we need to focus on moving forward.

So there you have it, a good, hard look at what we should be looking for and how to make it better, just by changing the way we breathe.

One final note for trainers, make sure you try these yourself as you may find that different cues work better. If you do, please tell me. I want to know all your secrets!

OBLIGATORY PROMOTIONAL PLUG FROM TG (sorry not sorry)

Pretty much everything discussed above is covered in more detail in mine and Dean Somerset’s Complete Shoulder & Hip Blueprint which is being released this week (Nov. 1st).

hipandshoulderfb-banner

In fact the site goes LIVE tonight. You can check back HERE at midnight to get in on the action. It’s totally going to be like a Harry Potter book release! Except, you know, without wizards and Sorting Hats and shit.

Author’s Bio

gavinGavin McHale is a Certified Exercise Physiologist from Winnipeg, Manitoba, Canada (straight North of Fargo).

He loves getting people to lift things they never imagined they would both in-person and online.

He also likes to lift said heavy things and, much like Tony, loves cats.

Check him out at www.gavinmchale.com.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/28/16

Forgive the visual, but I’m doing everything I can not to destroy the back of my pants right now. T-Minus 3 days until the launch of the Complete Shoulder & Hip Blueprint. (<- that’s the actual site).

Check it out. DO IT.

hipshoulder-landscape

I’m excited, of course. I mean, hello: First fitness product.12

This is a resource I feel is going to help any fitness pro who works with anyone with shoulders and hips (Read: everyone) better hone their skills with assessment and program design. Having the opportunity to help others on a more of a mass scale is pretty cool. I’m also excited because I’m expecting to win an Academy Award.

If not for Best Presentation on Scapular Upward Rotation definitely for Best Biceps in a Smedium T-Shirt.

I’m nervous, too.

I think anytime you put yourself out there, whether it’s writing your first blog or producing your first fitness resource, there’s an inherent feeling of “WTF did I just do?” that washes over you and you want nothing more than to curl up in the corner of a room in the fetal position.

I mean, what if no one likes it? What happens if the site crashes? Or, what if, oh shit, what if there’s some sort of glitch in the videos where we have some sort of situation like what happens in The Ring?

 

Goddamit…..Deeeeaaaaaaaannnnn!!?!?

Needless to say, next week is going to be huge. I can’t wait.

Some Stuff to Check Out Before You Read Stuff

1) I’m heading into Week #4 of John Rusin’s Functional Hypertrophy Training program. Faaaaaaaaaaaack that guy.

It’s definitely been a change of pace for me with the high(er) rep approach, but that’s a good thing. It’s been years since I’ve performed a high-volume based program, and what’s more John designed it to be joint friendly, and it’s been exactly that.

I hate him, but I love him.

If you’d like to jump in on the action go HERE and then use the code TG10 to save a little money off your purchase. Lets get jacked (and commiserate) together…;o)

2) The Strong Women Lift Each Other Up video series by Girls Gone Strong will disappear after this Sunday, October 30th.

20+ hours of presentations and hands-on demonstrations from the entire GGS Advisory Board, along with Dr. Susan Kleiner, Dr. Krista-Scott Dixon, Ingrid Marcum, Elsbeth Vaino, Marni Sumbal, and Jennifer Vogelgesang-Blake.

It’s made by women, for women.

The information is all female-specific and covers everything from carbohydrate intake to menopause to pelvic floor dysfunction to body embracement and personal power. And there’s a fair bit of discussion on lifting heavy things too…;o)

You can go HERE for more details.

Like I said, it won’t be available after this weekend…..sooooooo……..

3) My wife and I bought a crib last weekend. Shit’s getting real.

Fitness Professional vs. Fitness Celebrity: Who to Follow – Erica Sutter

I’ll give you hint: it’s not the celebrities…..;O)

Awesome rant from Erica.

Also, side note: I should totally write an ebook about how to deadlift cats. (<– click the link and read the article and this will make sense).

Mobility Myths: Scapular Winging – Dr. Quinn Henoch

I know I swear a lot on this site, and I apologize. But when I say an article/video is fucking good, it’s fucking good.

This….is….fucking….good.

Simple Analogies to Use When Coaching the Deadlift to Beginners – Nancy Newell

Analogies are a coach’s best friend. Cressey Sports Performance coach, Nancy Newell, shares some of her favorites when working with beginners on the deadlift.

SOCIAL MEDIA HIGHLIGHTS

I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.

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