Excellent article featuring my good friend, Ben Bruno. Ben’s like, THE “go to” guy now for celebrities and models out in Hollywood.
On one hand I’m super happy for him and how well he’s doing out there. On the other hand I fucking hate his guts….;o)
But for real: I can speak for the masses and say it’s finally nice to see “one of us” getting the right information out in the mainstream media. The message is clear: ladies, getting strong (in the right areas) is a good thing.
In anticipation of the release of their Elite Athletic Development 3.0 resource coming out NEXT week, Mike Robertson and Joe Kenn have been providing FREE access to this video series all this week.
Here’s what it includes:
An Incredibly Simple (Yet Effective) Way to Prescribe Sets and Reps for Jump Training,,
What “Jump Zones” Are (And Why YOU Should Use Them), and
How Jump Training Should Fit into a Complete Training Program!
It’s a very refreshing break from most jump training systems that have athletes using speed ladders, weighted shoes, and setting unrealistic expectations.
I’m heading to Chicago this weekend to meet up with Dean Somerset for our Complete Shoulder & Hip Workshop.
NOTE: We’ll be in LA the weekend of November 14th (go HERE for more info).
It’s my first time visiting Chicago, and my wife, Lisa, is tagging along. We’re making an extended stay out of it (through early next week) and she’s been busy drumming up an itinerary of places to visit, places to eat, and things to do.
We can’t wait.
Speaking of Chicago, the venue Dean and I are speaking at – Rebell Strength & Conditioning – is located near Wrigley Field, and the Cubs are in the playoffs (score!). Although they’re playing the Mets in NYC this weekend (bummer).
The Red Sox ended their World Series drought back in 2004. I moved to Boston in 2006 and have been fortunate enough to witness the Sox win two more.
The Cubs haven’t won a World Series since 1908 and now, after defeating the St. Louis Cardinals, Vegas has them as the odds on favorite to take home the title in 2015.
I mean Back to the Future II predicted it:
But This is Even Cooler
A good friend of mine, Matt, who was a former professional baseball player that trained and eventually interned at CSP, and who is now living in Chicago while attending medical school posted this the other day.
“I’ve been very lucky to see my fair share of St. Louis Championships (Rams in 2000, Cardinals in 2006,2011) but I’m starting to notice a trend – every city I live in wins or beats a St. Louis team to break their championship/playoff droughts (and generally dominates in all sports)…which means, it’s looking good for the Cubs!
1987- 1 year old Matt watches Minnesota Twins Beat Cardinals for first ever World Series
2000- St. Louis Rams Win Super Bowl
2002- Watch Patriots beat Rams in Super Bowl
2004- (year I move to Boston)- Boston Red Sox Beat Cardinals, break 87 year curse
2004- New England Patriots win Super Bowl
2006- New England Patriots win Super Bowl
2008- Boston Celtics win NBA Championship (first in 22 years)
2011- Boston Bruins win Stanley Cup (first in 39 years)
2013 (move to Chicago) – Chicago Blackhawks win Stanley Cup (beating the St. Louis Blues on their way AND Bruins in Finals)
2015- Chicago Blackhawks win Stanley Cup
2015- Chicago Cubs Beat Cardinals en route to first World Series in 107 years?!?
I’ll be taking moving offers to other championship-less cities if the offer is right!”
He and I see eye to eye on many things training related, and this article is no different. I’m particularly fond of his take on the 1-Arm DB Row.
Also, on an aside: Lee and I are both considering teaming up to produce a podcast in 2016. It’ll mostly be dealing with fitness and training, but he and I are both movie aficionados as well so I’m sure we’ll go a little off tangent in that regard too.
I made a cameo appearance coaching up the Cressey Sports Performance Strength Camp (formerly known as Excellence Bootcamps) this morning in lieu of head CSP Group Fitness Instructor/Strength Camp coach George Kalantzis‘ absence.
Why was George away? He had to go off and get married and have a kick-ass honeymoon this past week. As if that’s a good excuse!
Obviously I’m kidding with the whole ornery vibe1. Of course I’m very happy for George, and it was actually a nice welcome back, because I was once the “Friday guy” for a few months last year. It was fun to come back and coach some old (and new) faces and see people’s reactions to this AM’s workout:
Making a cameo coaching appearance at CSP Strength camp this AM. Today’s session should be fun for the… http://t.co/JxsxjHcyo1
The other benefit of coaching so early in the morning is that I get to leave early. I’m now home sitting at the table in a comfy pair of sweatpants catching up on some stuff. You know, writing this blog post, responding to emails, catching up on Season 3 of American Horror Story: Coven. The important stuff.
So, with all of my procrastination aside here’s this week’s list to stuff to read……
For years that’s how we’ve always been told to squat. Unrack the bar, arch your back like a mofo, and then drop it like it’s hot. Whether or not you come back up is hit or miss.
The cue to arch isn’t wrong, it’s just not ideal.
Not ideal for a number of reasons, and Chris does a solid job at explaining why.
Andy is known for more of his nutritional expertise (he’s one of my “go to” nutrition guys), but I felt this was an excellent piece on discussing some of the criteria that needs to be considered/addressed when figuring out which programs is the right fit for any one individual.
As far as “fool proof” exercises are concerned, you’d be hard pressed to do much better than Goblet squats.
I’d toss in an obligatory “it’s so easy a cave man can do it” joke here, but, well, shit, I just did.
Time and time again I’ve seen someone with some of the worst squatting technique you can imagine (Think: knee valgus, rounded back, my corneas perpetually bleeding), only to see them squatting flawlessly in a matter of minutes when coaching them up on the Goblet squat.
Likewise, almost always, whenever someone complains about how much “squatting hurts my knees,” I can get them performing them pain-free with a little cueing and attention to detail.
I like call it “pulling a Dumbledore,” because it’s borderline magical in their eyes.
It makes complete sense when you think about though.
– Give them an anterior load to force them engage their core musculature more efficiently and to provide more stability.
– Cue them to SIT BACK (keeping their feet flat,however placing the brunt of their weight into their heels), while simultaneously pushing their knees out (t0 open up the hips).
– And then teach them to “finish” with their glutes at the top, and not only do they see drastic improvements in their technique (and depth), but it feels effortless and less painful.
That said, even though the natural progression is to (eventually) move towards barbell variations, sometimes it’s advantageous to stick with Goblet squats in the interim and make them more “challenging.”
Goblet Elevator Squat
Who Did I Steal It From: In a roundabout way, Ben Bruno. I saw a video he posted doing the same thing with a front squat, and figured this would be a nice regression for those of us who prefer not to hate life.
What Does It Do: Well, first, it’s important to recognize that you should master regular ol’ Goblet squats before moving on to this variation.
HERE’s a great starting point from the guy who pretty much popularized the movement, Dan John.
Having said that, Goblet elevator squats are an easy way to increase time under tension, or TUT for the exercise physiology geeks in the crowd.
Key Coaching Cues: All the same cues for a normal Goblet squat come into play, except here you’re going to break up each repetition into segments where you come up 1/2 way, go back down, come up 3/4 of the way, then come back up to the starting position.
Your quads should be flipping you the bird by the end.
Because of the increased TUT, I like to keep the repetitions on the low(er) side – 5 to 6 – but for the more sadistic minded people reading, feel free to work your up to ten total repetitions (which is really 30 when you factor in the “breaks” in each rep).
Have fun!
Also
For those looking for even more ways to up the ante with their Goblet squats (or their exercise repertoire in general) check out Jen Sinkler’s Lift Weights Faster.
The programming and exercise database will undoubtedly keep you on your toes and satiate anyone who gets easily bored with their workouts.
UPDATE: to say I’m ass, and realized after having landed and met my ride that I was in NORTH DAKOTA and not Minnesota.
It’s my first extended stay in the state of Minnesota North Dakota, and sadly I have no beard to show for it.
Nevertheless, I was pumped to be invited to speak at this event and am looking forward to a weekend of learning and networking (and trying my best not to make any references to Fargo, the movie).
You’re darn tootin’!
Sorry, I couldn’t resist.
Here’s this week’s list of stuff to read while you’re pretending to work.
People love arguing over the merits of breakfast. I for one LOVE breakfast. I wake up every morning excited to crush an omelet. And I’m not talking about some sissy egg white omelet either. No, no. I’m talking about a 6-8 WHOLE egg omelet.
Breakfast isn’t for everyone, though, and it’s not the end of the world if someone decides to skip it. Despite some sensationalistic reports, skipping it WILL NOT make you fat. The team over at Precision Nutrition explains why.
The Positive Business Plan – Mark Fisher and Michael Keeler
This isn’t something to read, but rather watch. If there’s one thing I’ve learned in helping to start and run a successful (fitness) business it’s that caffeine is your best friend going out of your way to build a sense of COMMUNITY amongst your members is worth more than gold.
You’d be hard pressed find anyone who’s done a better job at doing this than Mark Fisher and his business partner, Michael Keeler.
I mean, they refer to their clients as Ninjas! And they don’t call their gym a gym. Instead, they refer to it as The Enchanted Ninja Clubhouse of Glory and Dreams.
But it’s not all unicorns and nunchucks.
Mark estimates that each coach at his establishment spends roughly 10-hours per week on personal development.
Ie: their “Ninjas” get coached very, very well. They not only know every word to the musical Wicked, but they know who Mel Siff is.
I’ve personally met Mark, and I respect the hell out of him. And I HIGHLY encourage anyone who’s remotely interested in starting a business (any business) to watch this 16 minute video.
No, Justin Bieber hasn’t somehow been scissor kicked in the throat.
No, I still haven’t beaten Mike Tyson in Mike Tyson’s Punch-Out.
And no, I haven’t officially earned my Top Gun wings. Yet……;o)
I’ve had something “top secret” marinating. It’s something that I’ve collaborated on with the guys over at WeightTraining.com, and it’s a little project that’s been in the words for a few months now.
And by “little” I mean the opposite of that. It’s going to be huge. Like, Death Star huge.
I don’t want to give away all the juicy details, but suffice it to say 1) it’s going to be an ever evolving product that’s going to help change people’s lives 2) I’m really excited about it and it’s going to be available to the world starting this coming Monday, Jan. 20th, and 3) I’m pretty much going to win a Nobel Prize for Awesomeness.
NOTE: One of the three above (probably) won’t happen.
I’m going to have full details available by Monday, so consider this the official teaser.
With that out of the way I want to toss a “new” exercise your way that I’ve been parading around the facility and using in a lot of programs I’ve written lately.
I say “new” (in quotations) because it’s not necessarily new in the sense that I invented or anything. Believe me: if or when I invent something – like, I don’t know, an economy sized, fuel efficient tank, or Grape flavored Spike** – I’ll be the first one to take full credit for it.
Giving credit where it’s due, though, I have to defer all accolades to my buddy Ben Bruno for this one. This is an exercise that he featured over his blog at some point last year and I’ve been dabbling with ever since.
Split Stance Trap Bar RDL
What Does It Do: In short, it serves as a pseudo 1-Legged RDL, but on two legs. Let me explain. Everyone knows that single leg work is important and that it offers a host of benefits from improved balance and hip stability to addressing strength asymmetries and improving athletic performance.
The thing is a lot of people suck at it, and as a result typically don’t do it. Ever.
While not related to the actual discussion, one of the major mistakes I see most trainees make with regards to their single leg work is that they treat it the same as their max effort work…..which is dumb.
To me, max effort work (1-3 reps) should be relegated to the “big three” like squats, deadlifts, and bench press…..with the occasional overhead press, bent over row, and goodmornings peppered in.
Single leg work, however, 95% of the time, should be treated as ACCESSORY work……and something that’s used to address imbalances or weaknesses. I can’t tell you how many times I watch an athlete or client try to be a hero and grab the 80 lb DBs for lunges or 1-Legged RDL only to resemble Bambi walking on ice throughout the set.
What good does that do? Why amp up the weight only to go into knee valgus and risk injury? Sure it may stroke the ego for a few minutes, but there’s no real benefit.
I lean more towards the camp which tells people that single leg work should – generally – be done under the assumption that QUALITY matters.
Reduce the weight, make quality movement matter, and do it right.
That said, for many of us, that inner meathead prevails and just wants to lift heavy stuff. I get it.
With this variation, you get the added benefit of support from the rear leg…..but too, you can load the weight much heavier and REALLY load that front leg.
So in a way it’s a hybrid single-leg variation. But not. Get it?
I didn’t think so.
Key Coaching Cues: The set up is the same as if you’re performing a regular deadlift, except, you know, you’re going to use a split stance.
No need to be too aggressive here. I usually coach people to take a heel-to-toe stance, with the brunt of the weight towards the leading leg (the one most forward).
Ideally both feet will be flat, but for some with limited ankle dorsiflexion it’s okay to come up on the toes of the REAR foot.
From there it’s hip hinge city. Initiate by hinging the hips back trying to keep the bulk of your weight in the front foot. The objective isn’t to go all the way to the floor, either. For most, just below the knee to mid-shin is plenty. Either way you should feel a massive “stretch” in the front leg hamstring.
I prefer to do this for 6-8 reps per leg, per set.
NOTE: You can use regular ol’ Olympic barbells on this one too. Or DBs. So for those who don’t have access to a trap/hex bar, you should still be good to go.
Give it a try today and let me know what you think!
I know I’m going to come across sounding like a broken record here, but I’m going to repeat myself nonetheless.
There’s only a little over a week left to take advantage of the early bird special for mine and Dean Somerset’s weekend workshop up in Edmonton, Alberta (Canada) on October 19-20th.
The Boston version held a few weeks ago was a huge success, and we’re looking for more of the same this go around. Don’t believe me, just ask some of the people who attended:
“Dean and Tony are not only two of the brightest guys in the field, and they’re also two of the most entertaining. Newer trainers will get brought up to speed on progressive training strategies and take away hands-on coaching techniques. More experienced coaches will benefit from Tony and Dean’s refined understanding of more complicated concepts. The only part that was weird was at the end when they made everyone do a group hug for 10 minutes, but after they explained it was really a “mind meld,” we all understood. Don’t miss this seminar!”
– Han Solo, Capt. Millenium Falcoln, Tony Gentilcore BFF
You can click on the link provided below for more of the nitty-gritty details (and to register), but suffice it to say: CEUs will be offered, you’re going to learn a ton, and it will undoubtedly be a fantastic opportunity to network.
This is something I struggled with when I first started as a trainer, and it’s something that we address here at the facility with each incoming intern class.
As a coach I think it’s crucial to place a premium on technique and making sure people are performing exercises correctly, but at the same time it’s really easy to fall into the trap of over-coaching, sometimes to the detriment of the athlete or client.
I felt this article hit the nail on the head, and HIGHLY recommend it to anyone who trains people for a living.
It’s no secret that I love me some push-ups. Well, ice-cream is probably on top of that list (with old school Transformers cartoons a close second), but somewhere in the mix is push-ups.
I think they’re a fantastic assessment tool, as well as one of the best bang-for-your-training-buck exercises out there. Sure, many guys will poo-poo on the push-up deeming them “too wimpy,” but it’s eerily universal just how many of the same guys can’t do them correctly, let alone for a set of ten without wanting to pour battery acid into my eyes.
In this article, my boy Lee gives his case for why push-ups deserve to get some more love.
Before we dive into this week’s stuff to read, I wanted to give a genteel reminder that we’re closing in on the final days to take advantage of the early bird special for mine and Dean Somerset’s Boston Workshop at Cressey Performance.
As it stands we’re a little over half-way to capacity (30 seats) and we’re expecting a major influx of signees as the end of June approaches.
Dean has updated the website to showcase the general itinerary for the weekend, as well as highlight that we have a special guest speaker lined up for that Friday evening for those who actually do arrive a day early.
No it’s not Optimus Prime. And no, sorry, it’s not Macho Man Randy Savage. But I promise it will be someone whom all of you know and will want to listen to…..;o)
Click HERE to view the updated details and to register.
It’s hard not to get excited when these two collaborate, because when they do it’s a win-win for everyone.
It was roughly a year ago that Eric and Mike released Functional Stability Train for the Core which dived into the “umbrella topic” surrounding the interplay between the “core” and upper extremity function and performance.
Now, I know what some of you may be thinking: the industry needs another “functional training” product like we need another Kardashian spin-off. To that I say….fair enough!
But come on: these two aren’t your run-of-the-mill trainers here. Combined they’ve worked with over a billion dollars worth of Major League arms, not to mention Eric’s pulled 660 lbs and Mike, well, he hasn’t pulled that much. But regardless, these two not only talk the talk, but they walk it.
This time around they’re setting their sights on the lower body. While covering all the topics would be impossible here, the main point to consider is that “by addressing alignment, strength, mobility, and dynamic motor control, you can maximize your rehabilitation and training programs to reach optimal performance.”
The whole series is more of “system” in the long run, and it’s a system that will undoubtedly help any trainer, strength coach, or manual therapist take his or her knowledge base to the next level. This one definitely gets the TG thumbs up of approval.
I think the title pretty much says it all. This is some sage advice from a good friend of mine who’s been in the industry for 18 years, twelve of which have been running his own facility.
Basically – he know’s what he’s talking about.
21 Practical Ways to Improve Your Training Today – Ben Bruno (<== not a link)
Ben’s a good friend of mine, and when he asked if I’d be willing to help spread the word on this awesome resource I didn’t even blink an eye before I said yes.
For everyone who goes to his site HERE and signs up for his newsletter, you’ll receive this FREE report which offers a gulf of insight/tips/opinions on how you can go about increasing your general level of awesomeness today.
And don’t worry: Ben’s assured me that if you sign up for his newsletter he won’t use it to spam the shit out of you or do something lame like send “selfie” pictures of himself. Except for on his birthdays, of course.
Hey peeps – I gotta keep this one short today because I’m heading down to Providence, RI for the Perform Better Summit. I’m excited because I wasn’t able to attend last year, and on top of easily being one of the best weekends of learning on the planet, the Summit also serves as an awesome networking opportunity to meet up with colleagues, listen to some really smart people make me feel dumb, and to interact with a lot of people who read my stuff and go out of their way to introduce themselves.
Fingers crossed this is the year that Matt Damon shows up!…..;o)
That said, I’m going to be heading out the door shortly but I wanted to make sure I gave you all something to read to help pass the time today.
I’ve long been a fan of the saying, “you need to learn to make lemonade out of lemons.” When you lift heavy things – for fun no less – you’re bound to get some aches and pains along the way.
This was an excellent article written by Ben showcasing some simple and effective strategies on 1) how to train smart and limit injuries, and 2) understanding that even if you have a setback (large or small) you can still find a way to train.
This has nothing to do with stuff to read, but the picture above was taken yesterday afternoon at the facility. It’s a brand new game…Instead of Where’s Waldo, we’re playing Where’s Tony Tebow-ing?
Bret hits the nail on head here. The #1 pet peeve of mine when it comes to watching trainers, and the #1 thing which results in a trainer to lose all credibility in my book is how well he 0r she coaches their clients.
If their client is performing a rounded back deadlift and it looks like said client is going to shit their spine, and the trainer does nothing to fix it.
FAIL.
By contrast, those trainers who actually give a hoot, take pride in their work, know what good form looks like, and will take the necessary steps and precautions to hold themselves and their clients accountable, are generally the ones who do very well for themselves.
Yesterday my good friends Eric Cressey, John Romaniello, and Ben Bruno revealed to the world an awesome charity that they’ve recently collaborated on along with the good people over at Causes International.
For those unfamiliar, Causes International is an organization which focuses on UPcycling, the process of donating your used electronics so they can be sent back UP the chain, and either disposed of in an environmentally clean and sustainable way – or given to those in need.
Put another way, you know that first edition Nintendo Entertainment System that you’ve insisted on keeping in your closet since you were 17 for sentimental reasons but now your girlfriend or significant other is forcing you to throw away to make room for her rabid collection of shoes, or that rubbish iPhone 4 you were just going to casually toss in the dumpster because it’s so 2012 and you wouldn’t be caught dead with such outdated technology in your pocket?
Well, as it happens, it’s not that great for the environment to just throw stuff (laptops, smart phones, desk top computers, etc) away. As EC pointed out in his blog yesterday:
Electronics that aren’t disposed of properly often wind up releasing extremely toxic heavy metals—such as lead, cadmium, mercury, chromium and deadly toxins like polyvinyl chlorides—directly into the environment. We may not notice it yet in the US, as over 80% of our “electronic trash” is sent overseas, but there are parts of China and other industrialized countries where people can’t breath the air or drink the water, and children are dying or being born with defects because of these toxins.
With that said, I want you to think long and hard before you haul that flat screen tv out to the curb and then move on with your life. Essentially what you’re doing is punching a dolphin in the face. You jerk!
I didn’t know this, but over 100 million (yes million) smartphones are thrown in the trash worldwide each and every year. Likewise, according to some other statistics, in America alone, over 12 million laptops were discarded of inappropriately in 2007.
And I have to imagine that number is even larger today.
Looking at those numbers it’s astonishing how wasteful we are as a society and what a haphazard attitude we have when it comes to taking care of our environment.
This is why this is such an awesome endeavor.
To up the ante, Causes International has teamed with Eric, John, and Ben to help raise money to feed the hungry.
It’s simple: you rummage through your house and find any electrical device that’s broken or you no longer use, you then donate it, and for every $1 raised EIGHT meals can be provided to those in need.
It’s a win-win. Not only do you do your part in helping save the environment, but you also help place food on the table for those in need.
Here’s the step-by-step breakdown:
Step One
Scour your house, condo, apartment, tree fort (nothing is off limits) and find any electrical device that’s broken or you don’t use. Over 60,000 items, in 13 different categories – iPhones, iPods, iPads, and MacBooks (even with shattered screens), plus various other items, like other smartphones, video games, graphing calculators, or digital cameras – are eligible.
Unfortunately, can openers and Shake Weights aren’t included in the mix.
Step Two
Go to the website that Causes International set up at www.FitnessFeeds.org and click on the DONATE button. There’s really very little heavy lifting that has to be done on your part. Causes International will send you a PRE-PAID shipping label that you can print off, and then all you have to do is high-five the UPS guy or place into one of their 40,000+ boxes around the country.
Step Three
You just earned MASSIVE karma points my friend. As noted above, every $1 raised helps provide EIGHT meals to needy people. And, if it’s important to you, the whole thing is tax deductible.
Step Four
If or when you visit Cressey Performance, you and I are totally going to hug it out.
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