CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/9/17

Julian has officially been home for a week, and Lisa and I have officially turned into zombies. I’m not complaining, though. I recognize lack of sleep is what every (new) parent must endure and understand it’s a right of passage.

Doesn’t make it any less sucky mind you. I feel like I got hit over the head with a bag of dicks.

Enough about dicks, lets get to this week’s list shall we?

Copyright: tzido / 123RF Stock Photo

Stuff to Check Out Before You Read Stuff

1. Latest article up on MensHealth.com

Half the reason most peoples skip their warm-up prior to training is because most take way too long Here’s the “perfect” warm-up done in just five moves….HERE.

2. Early bird registration for the Online Trainer Academy is now open.

 

I started doing online training back in 2005 before it was a thing. I had no idea what the hell I was doing back then. All I had was an Excel spreadsheet template to write programs on and a flip phone. One of my most vivid memories is when my then ex-girlfriend thought it was weird that I had all these pictures of half-naked people on my computer.

Pffffft, whatever.

Nevertheless, today, online training is a big deal. If you’re someone who’s thinking about it, but having a hard time developing the systems to make it a viable way to make money this is definitely something you should considering investing in.

You can take advantage of the early-bird registration and receive $200 off the regular price. Check it out HERE.

3. 2 Workshops Coming Up

Complete Shoulder & Hip Blueprint – Vancouver, April 1-2nd.

Dean Somerset and I will be in Vancouver that weekend to talk shoulders and hips and to start a tickle fight.

For more information and to sign up you can go HERE.

SUNY Cortland Health & Wellness Conference – Cortland, NY, April 8th

I’ll be at my alma mater the weekend of April 8th speaking at what I believe is the 4th or 5th annual SUNY Cortland Conference. Other guest speakers include my wife, Dr. Lisa Lewis, Mark Fisher, Brian St. Pierre, and Dr. David Just.

For more information you can go HERE.

The “Stuff” to Read

The Smarter Alternative to Ineffective Unstable Surface Training – Meghan Callaway

 

Weeeeeeeeeeeeeeee.

Unstable surface training, more often that not, comes across as gimmicky. Sure, there’s a time and place for it, especially for those coming off injury, but most people use it as a way to garner Instagram views.

However, this was an awesome article. And, Meghan is a beast.

Massive Chest Growth With Anti-Fly Chest Press – Joel Seedman

Joel has forever changed International Chest Day with this innovative article.

Physical Preparation 101 – Mike Robertson

Mike’s 11 DVD set on anything and everything covering his approach to assessment, program design, and helping people increase their general levels of badassery is currently on sale at $100 off the regular price.

This is easily one of the best resources out there, bar none.

Social Media Shenanigans

Twitter

Instagram

Easy peasy.

A photo posted by Tony Gentilcore (@tonygentilcore) on

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/3/17

It’s been an eventful week. You’ll know why when you read below. Lets get to the meat and potatoes shall we?

Copyright: urfingus / 123RF Stock Photo

Stuff to Check Out Before You Read Stuff

1. Oh, Hello

Meet Han Gandalf Gentilcore Julian Lewis Gentilcore. Born 1/31/17 at 12:22 PM.

Lisa and I are so happy, excited, and tired….;o) Lisa, by the way, was a CHAMPION. Thanks to everyone who sent well-wishes via email, social media, and texts.

And so it begins…..

2. Appearance on Ben Coomber Radio

I had the pleasure of being invited onto the Ben Coomber Radio Show recently.

In typical fashion I was witty, intelligent, and cunning. But that’s just my own assessment. Ben’s a pro and has one of the most successful health/fitness podcasts over in the UK. We dive right into things and start talking about “effective” gym training. At about 30 minutes, it’s the perfect thing to listen to on your commute. Or to pass time as your significant other watches The Bachelor/Walking Dead (depending on gender).

Direct download HERE.

iTunes download HERE.

3. Latest article on MensHealth.com: 4 Push-Up Mistakes You’re Making

Despite it’s popularity and recognition as an exercise staple, nothing gets more eye-rolls when I plan them into a program (especially from guys) than push-ups.

Stop being a nimrod and do them right…..HERE.

4. 2 Workshops Coming Up

Complete Shoulder & Hip Blueprint – Vancouver, April 1-2nd.

Dean Somerset and I will be in Vancouver that weekend to talk shoulders and hips and to start a tickle fight.

For more information and to sign up you can go HERE.

SUNY Cortland Health & Wellness Conference – Cortland, NY, April 8th

I’ll be at my alma mater the weekend of April 8th speaking at what I believe is the 4th or 5th annual SUNY Cortland Conference. Other guest speakers include my wife, Dr. Lisa Lewis, Mark Fisher, Brian St. Pierre, and Dr. David Just.

For more information you can go HERE.

The “Stuff” to Read

The 10 Most Overrated Workouts and Diets – T-Nation

The combined years of experience of the coaches who contributed to this article is 5,798. Give or take. With that much experience giving their insights, you should listen.

What Are the Best Anti-Rotation Exercises? – Todd Marsh

Woo-hoo for the Pallof Press!!!

Improve Your Bench Press & Posture With This Technique – Joel Seedman

Not many people think quite as much outside the box as Joel Seedman. Here’s a perfect example. I’m going to try this with some of my clients soon.

Social Media Hightlights

Twitter

Instagram

CategoriesCorrective Exercise Exercise Technique Exercises You Should Be Doing

Exercises You Should Be Doing: Tall Kneeling Overhead Press off Bench

I’ve often be anointed as the “guy who dislikes or hates overhead pressing” on the internet. Given it’s the internet, this is pretty good. There are worse things to be called.

The statement itself isn’t entirely false.

Copyright: <a href='http://www.123rf.com/profile_mavoimage'>mavoimage / 123RF Stock Photo</a>
Copyright: mavoimage / 123RF Stock Photo

 

However, it does need to be tweaked:

“I am not against any one exercise or feel a exercise in particular needs to be contraindicated 100% of the time.1 I do feel there are contraindicated lifters and exercisers.”

Point blank, most people move like shit; especially overhead. And while it’s a blanket comment to make, and there’s a degree of N=1, I’ve-been-coaching-people-for-14-years-(eight of which in a facility where a bulk of the clientele were overhead athletes)-I-know-what-I’m-talking-about, snootiness involved, if you watch most people attempt to do anything overhead, the proof is in the pudding.

First off, pudding is delicious.

Second, here’s what you (tend to) end up seeing:

This:

Take note of the picture to the left. Excessive lumbar extension, massive rib flair, and forward head posture.

Or This:

A cascade of clusterfuckery. <– Not the scientific term, but you get the idea.

Now, to be fair: there are plenty of people who perform overhead pressing movements like the ones pictured above and never have any issues. They’re the outliers. You (and your clients) are likely not them.

In my world…“people need to earn the right to overhead press.”

We spend very little time overhead on a day-to-day basis. Unless you’re paid to hurl 95 MPH heaters 60.6 feet, are an competitive OLY lifter, or, I don’t know, are obsessed with jazz hands…you (probably) don’t spend a lot of energy within that range of motion.

Photo Credit: www.medfordpublicschools.org

To reiterate: I am not against overhead (or vertical) pressing. It’s a basic movement pattern that should be trained or utilized in the weight room and/or in everyday life. There’s a bevy of benefits that result from it. Unfortunately, for a vast majority of people, due to any number of factors ranging from lack of lumbo-pelvic control, tight/overactive lats, scapular dyskinesis (stemming from soft tissue or structural/capsular issues), and Upper Cross (computer guy) Syndrome, it becomes problematic…and “bad things” end up happening.

NOTE: for those who want to geek out more on this topic and read more of thoughts on upper extremity assessment, overhead mobility, etc, you can go HERE and HERE and HERE.

I prefer not to dwell too much on what people can’t do, and more so on strategies that 1) may be a better fit at that point in time 2) are more “joint friendly” and 3) help to still increase one’s overall level of badassery.

Tall Kneeling Overhead Press – off Bench

 

Who Did I Steal It From: strength coach Joel Seedman.

What Does It Do: It still trains the overhead press, albeit in a fashion that’s a little more joint friendly. By performing this exercise tall kneeling (and on a bench….where there’s only two points of contact rather than four) a few things happen:

1) It makes it much harder to compensate through the lumbar spine. If that happens, you fall off the bench.

2) It forces the lifter to use a lighter load. I believe Joel has mentioned in the past that with this variation you can expect to use 80-90% of what you’d normally be able to do with a strict overhead press.

3) There’s an immense amount of core engagement.

Key Coaching Cues: Don’t be a hero: go light. Once in the tall kneeling position, be sure to turn on glutes and to brace the abs. As you press overhead the idea is to keep the rib cage locked down throughout duration of the set.

Have fun.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 9/16/16

I have two words for you: Bachelor weekend.

My wife is away this weekend with my mother-in-law as the latter is being inducted into her alma mater’s Athletic Hall of Fame.2 This 100% means I’ll be catching up on some movie watching and chilling with my cat on the couch for the next two days. You know, because I live life dangerously.

What are your plans this weekend? More exciting than mine I hope.

Lets jump into this week’s list of stuff to read.

39081393 - many old books in a book shop or library

Copyright: gregorylee / 123RF Stock Photo

Eccentric Isometrics: The Ultimate Way to Strength Train (Part I) – Joel Seedman

There is no other coach I have been obsessed with of late more so than Joel Seedman. Quite frankly, he’s someone who is consistently putting out phenomenal information and has a take on many topics I’ve never heard before.

I respect that.

In this article he breaks down eccentric/isometric training, which is named many other things – pause reps, iso holds, yielding isometrics, eccentric quasi isometrics, extreme isometrics, yo mama is fat, it’s all the same. He LOVES eccentric training and after reading this article I can see why. LOTS of good stuff to pick up and apply.

5 Ways You’re Screwing Up Your Squat – Paul Carter

This article made me sexually excited. It was that good.

Top 5 Advanced Abdominal Rollout Variations – Kelvin King (via NickTumminello.com)

Have fun trying these.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 8/12/16

Lets jump straight into this week’s list…

Bookshelf

Push-Ups: You’re Doing Them Wrong – Joel Seedman

1. I know, I know…push-ups are about as exciting as watching a NASCAR race.

2. I learned quite a bit from reading this article, actually.

3. Also, Joel is someone you should add to your “must read” list. I’ve been really, really impressed with his work of late – very smart guy.

Body Shaming is Not OK. Words Are Extremely Powerful Weapons, So Keep Your Fucking Opinion To Yourself – Meghan Callaway

My inner feminist came out in full force as I was reading this article. I can’t believe what comes out of people’s mouths sometimes.

Will CrossFit Make You a Better Athlete? – Travis Pollen

In response to a guest post by Travis Hansen that was posted on my site earlier this week titled Why CrossFit Doesn’t Make an Elite Athlete, the Fitness Pollinator himself, Travis Pollen, wrote this excellent retort.

At the end of the day CrossFit is what you want it to be. Does it make someone more athletic? Of course! It’s hard to argue that point.

Does it produce “elite” athletes…maybe, maybe not. This, unfortunately, is one of those instances where the internet will argue semantics. Either way, both are a great read……..and as always, the answer lies somewhere in the middle.

Side Note: it was refreshing to see how two individuals with two varying opinions could be “civil” in arguing their point of view. No BS, ad hominem attacks, or yo Mama jokes. It brings a tear to my eye.

Bonus Stuff

In case you missed the teaser trailer earlier in the week, this is happening…..

 

Dean and I hope to launch this sucker within the next few weeks, so stay tuned.

Also, the new Rogue One trailer was released earlier today, which means I’m going to have a raging nerd boner for the next 16 hours.3

 

Interesting Fact: Last week, while in London, Lisa and I stayed in Canary Wharf which has a tube station deep underground. One of the trainers who attended our workshop informed me that some of the scenes in the movie were filmed there. In fact, if you watch the first Rogue One trailer there’s a part where you see the characters running down a long corridor being chased by Stormtroopers, presumably inside the Death Star (at the 1:06 mark).

So, in effect, I was IN THE MOTHERFUCKING DEATH STAR!