Categoriescoaching Conditioning

3 Tips to Make Your Bootcamps More Enjoyable and Badass

I personally hate the term bootcamp as the connotation is that all participants are there to get yelled and screamed at and otherwise Full Metal Jacketed for an hour. 

I find those instructors who rely on the drill sergeant approach tend to be compensating for a lack of differentiating their ass from their acetabulum1  In today’s guest post, Cressey Sports Performance strength camp coach, Frank Duffy, helps shed some light on a few lesser known factors that can help make your large group training classes more effective and enjoyable.

Copyright: racorn / 123RF Stock Photo

 

Large group training classes, commonly deemed bootcamps, often get a bad rap for the training they provide. Injuries and cases of exercise-induced health conditions, like rhabdomyolysis, are more prevalent than ever before. Sleep and nutrition play critical roles, but running ourselves into the ground day-in and day-out with our training is a surefire way to end up on the shelf injured over time.

Your training shouldn’t crush you. Plain and simple.

Quality over quantity, just like anything we do in life, is something I continuously hammer home to our Strength Camp members here at Cressey Sports Performance (CSP). While the program’s variables are entirely in our hands as coaches, there are other ways to dictate the intensity of training environment subtly.

1. Set the Tone Through Music

Nope, this isn’t a joke.

I have zero research to back this up, but I truly believe the music you have blaring through your speakers plays a huge role in regards to the intensity of your training floor. Powerlifters will always love their hardcore metal, the female high school athletes will always love their pop music, Tony Gentilcore will always love his Wu-Tang Clan and Tiesto.

Note from TG: Tony’s Techno Tuesdays will live on F.O.R.E.V.E.R

The CSP Strength Campers I work with are primarily in their late-30’s to mid-50’s, and don’t want Avenged Sevenfold blasting at 5:30 in the morning. Instead, we rock out to Bon Jovi, Bruce Springsteen, Pearl Jam… the list goes on.

It’s much less aggressive and music that most of our clients grew up with, making it much more enjoyable. It also helps that they tolerate my tone-deaf voice whenever Summer of ‘69 comes on.

Target the age range and musical interests of your clientele. It makes the training much more fun and shows them that it’s not about your own personal preference.

2. Preach the Importance of “Filler” Exercises

Our clients come to us for a kickass workout, not to sit through an hour of mobility exercises. However, I make sure that every training session entails one or two unloaded mobility drills as filler exercises to our heavier movements. My favorite way to do this is by implementing Controlled Articular Rotations (CARs) into the supersets prescribed.

I use CARs because they’re bodyweight movements that could be performed every single day without a single piece of equipment. It’s also a great way to learn how to control joint end-ranges of motion, where we typically get injured.

By getting clients to move through their end-ranges of motion in a controlled environment daily, we’re able to maintain and even expand our current mobility. Improved mobility equates to better movement with training and everyday life, why wouldn’t we want this? It’s important to hammer this point across to your clients, regardless of what route you take to improve their quality of life.

https://www.youtube.com/watch?v=IRoIFWyeEII&feature=youtu.be

 

Monday and Friday are our primary strength training days, where we’ll train the squat on Monday and deadlift on Friday. In between our warm-up sets, I’ll always prescribe shoulder or scapular CARs in order to improve our range and control with overhead movements. They’re also a great way to give the lower body rest in-between sets.

 

These slots aren’t just limited to CARs, though. I absolutely love dead bugs, plank variations, kettlebell pullovers, and other drills for core activation in between our heavy lifts. It’s important to avoid exercises that will crush your clients for their squats and deadlifts in these filler spots.

Here’s an example I’ll use for our Friday training sessions:

A1.) Deadlift 4×5

A2.) Standing Scapular CARs 3×2/side
A3.) Plank w/ Full Exhale 3×4 breaths

*A2 and A3 are performed during warm-up sets of the deadlift.

 

There’s a million different ways of going about this. Find what works best for your clients; it helps when they enjoy the exercises.

3. Talk to Your Clients

As cliche as it sounds, communication is key in all aspects of life. An important part of providing a great training experience to your clients is your ability to talk and learn about them. Everybody has a unique voice, and your job should be to listen to what each client has to say.

The ability to hold a conversation throughout a training session is also a great way to gauge how your clients are exerting themselves as well. Anything above 140 heart beats per minute is typically above the threshold in which normal conversation could no longer be held. This is a zone I’ll stray away from for long durations. As fatigue kicks in, form likes to go out the window.

Note From TG: Do you know your client’s spouse’s name? Pets’ names? Do you know their favorite movie or television show? Do they know where the term “cottenheadedninnymuggins” comes from? 

TALK TO THEM!

I try to target 110 to 140 beats per minute with our Wednesday circuit training, which is a sustainable zone for longer periods of time. It’s also what our industry considers the “sweet spot” for improving overall aerobic capacity.

 

Our clients aren’t equipped with heart rate monitors, so assessing their ability to hold small talk is my judgement tool for how they’re exerting themselves. If you don’t have monitors at your disposal, I highly suggest you do the same.

Large group does not correlate with extremely high-intensity training modalities. Just like private, and semi-private models, your large group training service will produce much greater results when you stray away from running your attendees into the ground. Of course, you’ll always have your fitness junkies that want to give 110% effort every session. It’s our job to explain to them the importance of submaximal training’s benefits, and how exercise is only a sliver of the pie.

If you’re not sleeping adequately, eating properly, maintaining stress levels that life’s situations throw at you, can you really overcome these obstacles with a training session that leaves you crawling out the door?

I’d argue not.

Making your clients better isn’t entirely about the time they spend with you lifting iron. Make it a point to talk to them about their sleep patterns, maybe ask what they had for dinner last night, when was the last time they took note of the color of their pee?, or, I don’t know, maybe discuss the last episode of The Walking Dead. All of it is information that not only will help you help them, but will also build a better sense of camaraderie.

Author’s Bio

Frank Duffy is the Head Coordinator of Strength Camps at Cressey Sports Performance. As a Functional Range Conditioning Mobility Specialist (FRCms) and Precision Nutrition Level One Nutrition Coach (Pn1), Frank tries to tailor the program around longevity through optimal movement and nutrition habits. You can learn more though his website, www.frankduffyfitness.com and his Instagram account…HERE.

Categoriespersonal training

Why Training In a Group Gives You Leverage

Today’s guest post comes with impeccable timing.

Since I left Cressey Sports Performance a few weeks ago and started arm wrestling tanks working with people out of a small studio space in Boston (Run Strong Studio), I’ve switched gears a bit professionally reverting back to my roots focusing on semi-private training.

CSP has used the semi-private model from its inception back in 2007, and I’m very familiar with it, but it’s been a while since I’ve attempted to utilize it in a solo fashion.

There are several large commercial gyms in the area where I live (and now work) and none – to my knowledge – offer semi-private training to a high degree. Well, a few offer some low brow “conditioning classes” which, lets be honest, is code speak for “lets see how many burpees we can do in 30 minutes before your spine tells you to go fuck yourself.”

1-2 gyms offer semi-private strength training – one trainer, several clients, glitter paint, shit gets crazy – but because people in this area have been conditioned to think one-on-one training is the only way to do things (and that it’s safer2), it’s a novelty that hasn’t gained much traction.

Which is unfortunate because – while a bit biased – I feel it’s one of the best ways to introduce people into fitness, serving as a metaphorical festoon to improved health and overall sense of badassery.

Why?

1. Affordability – not many people can routinely afford paying a personal trainer for one-on-one services. Of course this is contingent on where someone lives. What you pay a trainer in NYC (a metric shit load) is much less to what you pay a trainer in Des Moines, Iowa (less than a metric shit load). I forget where I saw the statistic, but something only like 6-8% of the population can afford paying for personal training. With semi-private training – where rates are often reduced as high as 25% (some more, some less) – that statistic increases by a large margin.

2. Accountability – this comes into play with one-on-one training too. It’s amazing what the threat of losing out on $70-$100 by not showing up will do to someone’s motivation to get their butt to the gym. Moreover, I’ve found that people who gravitate towards semi-private training hold themselves more accountable to their peers whom they train alongside with.

3. Culture – something amazing happens once someone is finally around other like-minded individuals who want to train hard (yet intelligently). It’s as if a switch is flipped and their inner-Wolverine (or Xena) comes out.

Moreover, speaking as a coach, I find the semi-private (group) format has it’s advantages. For starters it allows me to be more efficient and provides better leverage to monetize my time.

It’s simple math3.

Second, and I’d argue most important, it keeps me fresh.

I find I’m more energized and alert as a coach when I’m managing several clients at once compared to working with someone one-on-one. While they’re few and far between, I’ve had some clients in the past where I’d rather wash my face with broken glass than listen to another minute of them whining about doing another set of Goblet squats or how their life sucks because their Lexus is in the garage again.

With the semi-private format I can just feign a little compassion then just turn up the music and coach someone else up. No two days, let alone hours are the same and I love it.

Annnnnnd, I’m getting a bit long winded. Stevan Freeborn – who wrote THIS excellent article on diet vs. habit based nutrition tactics on the site not too long ago – returns with this gem below discussing more advantages the semi-private or group training protocol.

Enjoy!

Why Training In a Group Gives You Leverage

Change is sucks!”

 -Anyone who has ever given up ice cream

Anyone who has tried to change a behavior can probably agree with the quote above. Trying to change a long standing habit that has become part of your daily routine takes a lot of discipline, concentration, and preparation.

As a trainer I see my job not about counting reps and screaming a lot (okay sometimes it is about screaming, but just a little bit), but rather my job is to help my clients in any way shape or form so that their transition to a healthier way of life is as manageable and sustainable as possible.

Sometimes this means I spend a little extra time after class talking about meal planning and food preparation. Sometimes it means I make a short video of me performing a bodyweight circuit that they can do at home. Either way the purpose is to take a bit of the work off of them.

Like this “quickie” by Neghar Fonooni from Lift Weights Faster.

https://www.youtube.com/watch?v=DfG8nXTBHU4

 

Over the last couple years I have come to believe that a group of people working towards similar goals can use each other in a similar capacity. The nature of the group allows each group member to share their difficulties and challenges with the group.

This is why I think people will always have more success working in a small group atmosphere when it comes to training and trying to eat better.

I believe this is largely due to three main effects that small groups have.

I want to talk about each one a bit today in hopes of persuading you to find a gym that will allow you to create a small group of training partners.

1. Power of “Peer Pressure”

The term “peer pressure” is something we have all heard before typically in the context of a don’t-do-drugs lecture from our parents or in a public service announcement involving the shaving of a young boy’s head to demonstrate how others can push you into doing drugs.

Both scenarios provide a context where the idea of “peer pressure” is one where there’s a negative connotation; as something that should be avoided or fought at any cost.

But I think this is a flawed understanding of “peer pressure.”

I prefer to term this phenomenon social reinforcement because I think it better identifies the actually process a bit more accurately.

Simply put social reinforcement is the positive or negative regard you receive from others by performing or not performing a particular behavior or taking on a specific set of beliefs and values.

In the context discussed earlier regarding drugs this would be the sudden coolness and likability you gain in the eyes of those who do drugs when you yourself start doing drugs.

But you see social reinforcement or “peer pressure” is nothing more than that…it is reinforcement either positive or negative in relation to a behavior or cognitive process.

This means that it is not “peer pressure” or the social reinforcement that is a bad thing…it is the behavior that it is reinforcing that is negative in the context of doing drugs.

Which logically means that if we can use social reinforcement to get people to engage in rather destructive and negative behaviors we can use this same powerful force to engage people in healthy and productive behaviors.

This is one of the benefits of training in a small group of people whom you know and trust.

If this small group is all about exercise chances are you will feel the need to exercise as well in order to receive that positive regard that we humans crave so much.

Social reinforcement gives you leverage over yourself.

It means that instead of going to the gym or being trained by yourself – which is typically the same environment you find yourself quitting time and time again – you will be in a group of people who believe exercise is important and necessary, and thus more than likely you will feel the need to take on this point of view as well.

This allows the change from being sedentary to being active much easier and sustainable.

2. The Gift of Social Support

Having a small group who you train with means that this small group cannot only play the role of training partners, but also the role of support group.

These people in your group are going through or have been through the same challenges and hardships you are facing or will face.

This means they make the perfect people to share your journey with.

 They can provide you reassurance in times of doubt, motivation when feelings of despair creep up, and advice when trying to solve a problem.

This is an extremely important part of making change long lasting.

Some people get this support system from their family and friends which is great, but I have seen many clients who constantly struggle through their change process because everyone else in their life does not see their healthy lifestyle change as a priority and because of social reinforcement (which we talked about earlier) this means my client often compromise their own priorities for others around them.

But by training in a small group you ensure that this role is fulfilled and that you are going to be more likely to be successful. Plus if you get social support from both people in the gym and outside of it I will bet changing your habits feels that much easier.

People need other people.

It is that simple.

Training in a small group gives you those people who you can lean on and who can lean on you.

Having a group that both plays the role of training partners and support group gives you leverage over your elephant which would much rather drag your rider to the local ice cream pallor.

3. Being Part of an “In-Group”

If you have ever taken a class in psychology or sociology then the term “in-group” is probably familiar to you.

But for those of you wondering: an in-group refers to a group that an individual psychologically identifies with.

The idea was popularized by Henri Tajfel while developing his Theory of Social Identity.

The idea here is that by having a group of people who share the same interest and priorities as you do, allows you to find a sense of identity in training and eating well.

It in essence becomes a part of you. You join and help create a culture specific to your group that will help hold you to your change process without even thinking about it.

You will find eating well and exercising regularly less demanding and chore-like. Rather you will begin seeing it as part of your daily routine and life.

I am not trying to promote the formation of a cult or anything here (; D), but I am encouraging you to get involved with a gym that has a culture to which you can assimilate with because it will make being consistent with training and eating well so much easier.

An added benefit you’ll also find is that your training will take off when you find a great group of people to train with because their habits will rub off on you.

If they use perfect technique, lots of intensity, and smile a lot while working out then you will soon be doing the same both because you identify yourself as part of the group and also because you want the positive regard of the people around you.

The Final Say

As you can see small group training offers a great number of benefits, but most importantly it gives you better leverage over any change your are trying to make. It allows you to save energy for other things in life than trying to force yourself to get to the gym or not purchase that carton of cookies you get every week at the grocery store.

Plus there is nothing more exciting and enjoyable than sharing in the victory of others and having people excited for you when you yourself succeed!

I hope this persuades you to seek out a group of people to train alongside!

About the Author

Stevan Freeborn B.Sc. ACSM-CPT is a trainer from Joplin, MO. He trains clients both in person and online. When he isn’t, he enjoys picking up heavy things, crushing trail mix, and being a coffee snob. He would love it if you would connect with him onInstagram, Facebook, or Twitter and spend a few minutes getting inside his head at Freeborn Training Systems.

Categoriespersonal training

How to Choose a Good Group Class

Today’s guest post comes courtesy of Cressey Sports Performance’s group fitness coordinator, George Kalantzis.

Enjoy!

The fitness industry is changing. Terms like boot camp, body pump, zumba, and much more are watering down the quality of group training.

Case in Point: Bootcamp Pilates

From an upper management point of view, it makes sense to clone a generic name, throw it out there and offer a low cost offer to bring in as many as bodies as possible through the door to generate revenue.

But, just because a class may be jam packed with bodies, does not necessarily mean it may be the best fit for you.

This article will give you the ins and outs of a great group class and hopefully lead you into choosing a right class that best fits your personal needs.

1. Check References

With all the technology in the world, anyone can post an online testimonial or review. Cressey Sports Performance Strength Camp officially launched three years ago and started with only two clients.

Over the past three years, we have grown to five classes, three times a week, and a steady base of 35-40 clientele.

At first, that may not seem like much, but we have created a family and culture that keeps our clients coming back for more, with a steady flow of at least 1-2 new members signing up from referrals alone each month.

Before you decide to sign up for a group class, talk to current members and get a feel for the class to see if it is a right fit for you.

2. Beware of the Sweat Effect

Walk into any health club or commercial gym and you will be sure to see massive amounts of people packed into a small space.

Sure, larger groups look like a lot of fun, but you need to make sure, after taking a look and running through the class a few times, that you are not getting a list of randomized circuits and trainers who don’t care about proper form, exercise selection, flow of workout, and progression/regression of clients.Take a look at this example:

Have you ever walked into a class where the trainer was yelling random exercises and having you move all over the room, while you found yourself repeating the same things throughout the class with no exercise modifications?

If so, you have experienced the “ sweat effect”. It’s these types of classes that cause overuse injuries to clients and give group training a bad reputation.

Next time you decide to join a group class, look at the way the class is structured and see if the trainer modifies any exercises according to your individual needs.

Don’t be a sucker for the sweat effect.

3. Check the Coach to Client Ratio

While there is nothing wrong with large group training, when you are in search of a group class to learn new movement patterns and/or are relatively new to exercise, a large group setting may not be the right fit for you.

At CSP, we like to keep our client to coach ratio of 6:1, meaning that we will cap out our classes at 12 clients and provide 2 coaches.

While this is not the end-all-be-all standard list of ratios in reference to group sizes, these numbers are relatively close to the norm in the industry.

Small Group Training : 2-6 people / 1 coach

Large Group Training : 7-15 people / 2 coaches

Bootcamp/Very Large groups : 16+ / 3 coaches

Keep in mind when selecting the size of your class, as the more people there are in a group, the harder it will be to get a personalized workout.

4. Look at the Training Philosophy

Many people start out their journey in fitness and find themselves doing programs that do not match up with their goals. In fact, it’s not uncommon for people to stay doing the same routines only to end up feeling worse or injured because they have not been educated on the importance of proper recovery and exercise selection.

Here are a few things to look for in a good group class:

– Look at the warm-up, does the group foam roll and do some mobility/stability drills or do they just jump right into the workout?

– Look for a program that helps you build a base before progressing to the next level.

– Are the classes always high intensity, or do they throw in some strength work in there?

– Do the coaches take the time to coach you? To demonstrate and show you proper technique?

– Do the classes incorporate upper and lower body movements in addition to single leg work and appropriate core work?

– Is there any sense of a “ramp system” where exercises and drills are catered or modified to fit the needs of the individual?

There are certainly many more factors to consider, but I have found the points made above are an excellent starting point.

Also, just to toss it out there: if you’re a fitness professional looking to start a group exercise/bootcamp class and would like to get a leg up on the competition and learn many of the SYSTEMS we used at CSP to implement our camps, I’d highly recommend Bootcamp In a Box by Mike Robertson, Molly Galbraith, and Jim Laird.

In Conclusion

Group classes are the current trend in the fitness industry. They are incredibly affordable and lots of classes provide a great atmosphere to train in.

Before you decide to join a new class, do some homework and find a program that best fits your needs rather than a random class that will make you sweat.

About the Author

George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.

George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.

Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.

He and his wife Shawna reside in Manchester, NH, with their fur-baby Lola the dog.