CategoriesAssessment coaching Exercise Technique

Textbook Technique and Why it Doesn’t Exist

It’s not lost on me that the title of this post will raise some eyebrows. The title shouldn’t be taken too literally, because I do feel there are ideal approaches, methodologies, and “rules” to consider when coaching any lift in the weight room.

That said, when it comes to exercise technique (or human movement in general) why are textbooks the metric at which we compare everything?

Textbooks provide context, information, and sometimes make for handy coffee table improvers.

However, we don’t live in textbooks. What a squat, sprint, overhead press (or hell, even a carrot cake) looks like in a textbook can (and usually is) a stark contrast from what is emulated in real life.

Copyright: <a href='http://www.123rf.com/profile_spotpoint74'>spotpoint74 / 123RF Stock Photo</a>
Copyright: spotpoint74 / 123RF Stock Photo

Textbook Technique & Why It Doesn’t Exist

I do believe there are some universal tenets to coaching a deadlift or squat or bench press or kettlebell swing1 that will not only allow a client or athlete to marinate in its benefits, but to do so in a fashion that won’t increase their likelihood of injury (or their contributions to their physical therapist’s mortgage payments).

I’m interested in making people savages, but I’m also interested in the long-game. It wouldn’t bode well for business (or my reputation) if all of my client’s deadlifts looked like this:

To that end, with regards to universal tenets for deadlifting:

  • Loaded spinal flexion is a no-no.
  • That’s pretty much it.

If you’re following that one golden rule, you’re doing a better job than most. It’s sad, but true.

However, golden rule(s) aside, there are many intricate, more nuanced things to consider person to person. One’s training experience comes to mind. We can’t hold someone holding a barbell in their hands for the first time to the same standard as someone who’s been a competitive powerlifter for 17 years.

Likewise, someone with a vast and delicate history of lower back issues is not going to take the same path as someone with a “clean” health history. And, of course, other factors come into play such as goal(s), movement quality, favorite color, and anatomical/structural differences between individuals.

Someone with hips like this…

…is going to move differently – and presumably be coached differently – than someone with hips like this:

There are many, many fantastic resources out there that help to break down anatomy, assessment, biomechanics, joint positions, and what’s considered ideal exercise technique. I have my biases as to what I feel is correct – as does everyone – but it’s important to take every resource with a grain of salt, because…

“Textbook technique only exists in a textbook.”

When I heard Mike Reinold say this sentence years ago my immediate reaction was this:

via GIPHY

My second reaction was to start doing handstands down the sidewalk outside my apartment, but I didn’t.

You know, cause that’s fucking weird.

And because I can’t do a handstand.

Either way, what Mike said was/is 100% correct.

Textbook technique, in the real world, is every bit as much of a myth as detox diets making you pee rainbows or me riding a Dire wolf to work today

What we read or deem as “ideal” on paper, while often a great starting point for many people, doesn’t always translate to real-life. As coaches it’s important to understand this. Anytime we corner ourselves into one-train of thought or that any one thing applies to everybody, we’re doing the industry – and our clients/athletes – a disservice.

A Real-Life Example

A few months ago I started working with a woman who had been battling some low-back issues, yet wanted to hire me to take over her programming and help clean up her technique.

Specifically she wanted to hone in on her deadlift.

She was frustrated because no matter what she did (or who she worked with), her back always bothered her.

I like to be a fly on the wall and just watch people do their thing during an initial consult. I want to see what their default movement schemes are. In this case I set up a barbell on the floor, loaded it up with a weight I knew she could handle safely, and then asked her to do her thing. Her “default” stance was a conventional stance, and while it wasn’t the worst one I had ever seen, I could clearly see why her back may have been bothering her.

We had established earlier in her assessment that she lacked t-spine extension and her hip mobility wasn’t great either.

More to the point, after doing a simple hip scour and Rockback test, I surmised she was able to attain more hip flexion ROM with more hip abduction. An important point, as you’ll soon see.

Note: the Rockback test is a great assessment to use to figure out one’s “usable” ROM in hip flexion. The idea is to see if or when the lumbar spine loses positioning.

Bad Rockback Test

Notice when spine loses position.

 

Dead Sexy Rockback Test

Notice the spine stays relatively “neutral” throughout. Also, notice those triceps.

 

 

We can then compare what we see here with what we see on the gym floor.2

Going back to my client, she read a lot of articles and books on deadlifting, most of which told her that deadlifting = conventional stance. Always. Moreover, other coaches/colleagues she had consulted with in the past told her to use the conventional stance.

No exceptions.

This is what I mean by falling into the “textbook technique” trap. On paper everything sounds (and looks) great. Everyone can and should be able to conventional deadlift.

In real-life, though…not so much.

Here’s a before and after picture I took of my client. The top picture shows her original set-up with a conventional stance. The bottom demonstrates me putting her into a modified sumo stance.

sarah-z-deadlift

Immediate improvement in her lower & upper spine position. Having her adopt a wider stance better complimented her anatomy, which then resulted in an infinitely better starting position to pull (no lumbar flexion, improved t-spine extension).

What’s more, with that modification alone she noted there was zero pain.

She left that session feeling motivated and hopeful about training. A win-win if you ask me.

I posted the above picture on some social media accounts – explaining much of what I mentioned above. And wouldn’t you know it: I was called out by a handful of coaches.

One stated the problem wasn’t with her anatomy, but that the real issue was my poor coaching. A funny assertion given he wasn’t in the room with me. Another coach agreed stating something to the effect of:

“No client has walked into “x gym” and not have been able to perform a conventional deadlift after a little coaching on day #1.”

I guess all I could have done at the time was to just go fuck myself.

I demonstrated I was able to clean up someone’s deadlift and do so in a way that was pain-free, and yet, here I was being told by a crew of All-Star coaches I had failed because I didn’t have her conventional deadlift. My actions, apparently, were on par with drop kicking a baby seal in the mouth.

Pump the Brakes

I hope people can appreciate the narrow-mindedness of this type of thinking. To expect everyone to fit into the same scheme or way of doing things because that’s what YOU prefer to do (or because a textbook told you to do so) is about as narrow-minded as it comes.

No one has to conventional deadlift.

Likewise…

No one has to low-bar squat or squat with a symmetrical stance.

No one has to bench press or bench press with an aggressive lumbar arch.

And no one has to start watching Severence on Apple TV. Except, yes you do.

I’d argue a “good” coach understands and respects that everyone is different, and that he or she will be humble enough to put their own personal biases in their back pocket and appreciate there is no ONE way to perform any exercise.

Cater the lift to the lifter, and not vice versa.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 7/1/16

Lets get right into this week’s list

Introducing the Henriques Deadlift Chart – Tim Henriques

OMG – this was aaaaammmmmaaaazzzzzziiinnnggggg.

Tim’s the author of one of the best powerlifting books written in recent memory, All About Powerlifting, as well as as the director of The National Personal Training Institute. Plus, you know, he’s a strong sonofabitch.

If you’re a fitness pro who writes a ton training programs you’re probably very familiar with Prilepin’s Chart, which breaks down “optimal” set/rep schemes given a certain training percentage

It’s a fantastic chart. The thing is though, it’s based off of research OLY weightlifters and not powerlifters.

Tim took it upon himself to remedy that issue.

You can also check out his squat chart HERE, and bench press chart HERE.

After reading all of them, you should send Tim and email to thank him.

The Top 7 Bodybuilding Methods of All-Time – Christian Thibaudeau

Enjoyed this one from Coach Thibs. It never ceases to amaze me just how many different ways there are to lift weights.

Ruthless Mobility – Dean Somerset

If you’re a trainer, coach, physical therapist, or just someone who likes to nerd out over movement, this is an excellent resource on assessment, corrective strategies, and programming to improve people’s “suppleness.”

Dean placed Ruthless Mobility on SALE  through the holiday weekend at about half-off the regular price.

Take advantage of it while you can HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/8/16

I’m currently 34,000 feet in the air as I type these words.1 I’m on my way to Seattle to meet up with my boy, Dean Somerset, so he and I can teach our 2-day Complete Hip & Shoulder Workshop. (< — be sure to go HERE to check for future CHSW dates and other speaking shenanigans).

It’s my first time visiting Seattle. I’ve always wanted to go, have heard nothing but wonderful things, and can’t wait to hoist my backpack over my shoulders and explore since I have a few hours to kill after I land.

I heard Pikes Market is legit. Maybe I’ll catch a fish or two.

I was hoping to hit up a Mariners game and say hello to long-time CSP athlete, Steve Cishek, but alas, I won’t have time for that.

I guess I’ll just have to find a coffee shop to chill out at. I “think” Seattle has a few of those, right?

Lets get to this week’s list of stuff to read.

The Power Primer 2.0 – Eric Bach

 

Today is your last day to take advantage of the 50% off sale of Eric Bach’s excellent resource, The Power Primer 2.0.

Do you train athletes or just like to pretend you’re one yourself?  Give this manual a look. What I like about Eric’s approach is that is not only about power development. Even if you’re only interested in looking good nekid, this manual will help get you there.

7 Simple Cues to Improve Your Squat Form – Tony Bonvechio

If I could make out with an article about squat technique (at it wasn’t weird), this one would be it.

Why Powerlifting is the Perfect Training Style for Women – Marshal Roy

I think the title says it all.

Lifting heavy s*** works. For a lot of reasons.

Categoriescoaching Female Training Strength Training

Find a Winning Community: Spandex Optional. Why More Woman Should Consider Strength Training

People tend to perform best and feel their best when they know they’re a part of a community.

This sentiment is true in almost any context whether referring to AA, drama club, team sports, galactic Empires, or hell, even one of those super secret societies, like in the movie Eyes Wide Shut. But it’s especially true within fitness circles.

It’s in fitness where people can commiserate in unison through a brutal squat session, conditioning circuit, or a random CrossFit WOD of muscles ups paired with running over your right arm with a Prowler for AMRAP.

In short: If you’re part of a (fitness) community you’re more likely to see things through, build an increased sense of perseverance and resiliency, and less likely to give up.

Too, you’re more likely to see the fruits of your labor; I.e., results!

I can attest to this phenomenon via my affiliation with Cressey Sports Performance for eight years, as well as my past experience training at South Side Barbell, a powerlifting gym formerly located in Stratford, CT.

When you train around like-minded individuals (or train with a purpose) great things happen.

CrossFit Gets All the Hype

There’s no denying the overwhelming sense of camaraderie and community that CrossFit has been able to establish amongst its fans and members in recent years. It’s something I commend with vigor.

Nothing has gotten the barbell in more people’s hands – especially women – than CrossFit.

However there’s another fitness “faction” that’s been doing the same thing for years, and one I feel is every bit as motivational and a champion of community as CrossFit.

Maybe even better in several ways.

And it’s a community I wish more people – especially women – would consider.

Drum roll please……..

Powerlifting (But Really, Strength Training In General)

Fear not ladies! I know the word “powerlifting” is often synonymous with “I’m not touching that with a ten foot pole.”

Besides, handstand push-ups and cartwheels look a helluva lot more fun than grinding out a heavy deadlift. I get it.

Plus, the word itself – powerlifting – reeks of intimidation and infers something only advanced lifters dabble in.

Relax. Deep breaths. There’s nothing advanced about it. At it’s base level..all powerlifting really means is strength training.

Besides, what follows assumes that you are equipped with some very basic tools: a working knowledge of gym lingo (you know the difference between a set and rep, can differentiate between a squat and a deadlift, and understand that the word “muscle confusion” is moronic). Also: if you recognize that this picture…..

…is of a dumbbell and not, say, a stapler…we’re good, and you can safely proceed knowing you’re not going to be over your head.

Why More Women Should Powerlift/Strength Train

Okay, I lied. There is a teeny tiny degree of intimidation tied to powerlifting. I mean, I felt it the first time I ever visited South Side Barbell with Eric Cressey back in 2006.

I had just moved to Connecticut (where Eric and I were working and living together) and I tagged along with Eric to South Side to get a lift in. Note: Eric was a competitive powerlifter at the time.

I remember walking through the doors the first time into a room full of 280+ lb giants warming up with my 1RM. Intimidation doesn’t begin to articulate what I was feeling. I was trying every trick in the book not to destroy the back of my pants.

Moreover, as the weeks passed, I had to “wear” the not-so-subtle ball-busting…you know, being the skinny, veiny guy and all. But it didn’t take long for me to be accepted and to feel as if I was part of the group; part of a team.

Likewise, it didn’t take long for me to understand that it was one of the most giving and educational experiences in my lifting career, despite not competing.

To reiterate, though, you don’t need to train AT a powerlifting gym in order to strength train. You can do it anywhere.

Also, on an aside: Spandex (those silly singlets) are only needed to compete.

1) Community

This is very much on par with CrossFit. The powerlifting community is a generous one, and one that will always give back (assuming you’re someone who will show up, do the work, and take a role as part of a team). Basically you need to give too, and not just take.

And like CrossFit, when you’re surrounded by like-minded individuals it’s pretty much impossible not to see results.

Cressey Sports Performance coach, Tony Bonvechio, started the CSP Women’s Powerlifting team a few months ago and when I was still there I saw firsthand how empowering and invigorating it was for the women who took part.

 

It was awesome to see them train as a team, and to watch them coach and cheer one another as they continued to hit PRs.

The “community” element can’t be understated, and I’d encourage anyone reading to seek out a facility or group to work with, even if it’s only 1x per week. It’s worth it.

2) Purpose

Admittedly, not everyone is going to have easy access to a facility or group of people who like to powerlift and/or strength train. But that doesn’t mean you still can’t reap the benefits.

Following a powerlifting/strength-centric program gives people PURPOSE in their training; a goal. It helps to take away the notion that progress (or results) is dictated by what the scale says or what the gossip magazines like to portray as the ideal body type.

Instead, powerlifting (like CrossFit) places higher credence on performance-based goals, which to me has a greater carryover to long-term, consistent progress than anything.

It’s funny: when things start to click and a woman latches on to strength as a positive thing – and not something to be condemned – many of the aesthetic markers she may have be working towards for years with little or no result begin to manifest.

It becomes less about “look at me, I’m hot. Do you think I’m hot? I’m hot, right?” and more about “look at me, and this deadlift PR I just smashed.”

3) Technique

By now some of you may be thinking:

“Well, it seems there’s not much difference between CrossFit and powerlifting in terms of advantages. So, why not just CrossFit?”

This third point is where I feel the two start to separate themselves.

Disclaimer: Yes, CrossFit, I know plenty of coaches and boxes you coach their athletes/clients up well, use intelligent programming, and take the time to properly ramp up or progress individuals based off ability level, goals, and limitations.

But lets be real: that’s the exception and not the rule. Because, CrossFit.

https://www.youtube.com/watch?v=opYj0XICHvQ

 

The overwhelming mentality is “lets do stuff because it looks cool and because it’s hard1” rather than “lets do stuff that will make people better, educate them, and allow them to build some semblance of fitness autonomy.”

As Dean Somerset noted recently:

“The benefits of learning technique for outweigh the benefits of simply doing an exercise. Using powerlifting principles to teach positioning, bracing, and organization to perform a lift helps to limit secondary movement from joints that shouldn’t be causing the movement, and helps reduce the likelihood of problems down the road.”

The principles of powerlifting help to build proficiency in the “big 3,” which makes the learning curve when introducing new movements much less of a barrier.

You learn to become your own coach.

Unapologetically Powerful

Jennifer Blake and Jen Sinkler have constructed a resource – Unapologetically Powerful – I feel will help a lot of women understand the power behind powerlifting. <— See what I just did there. Clever, right?

I mean, why should you have to “apologize” or feel ostracized because you’re strong or want to be strong?

They help to make powerlifting more accessible to women and less intimidating. Here’s what’s in the program

  • A comprehensive training manual that includes Beginner and Early Intermediate 12-week powerlifting programs with a detailed introduction to biofeedback training.
  • An extensive guide on how to compete for first-time powerlifters who want to step onto the platform.
  • A complete exercise glossary with clear-cut written coaching cues and images.
  • A MASSIVE video library of more than 140 exercise demonstration videos. Every movement in the program is in the video library, with detailed coaching cues to walk you through each exercise step by step.
  • A revamped version of Lift Weights Faster geared specifically toward powerlifters.

Unapologetically Powerful is on sale for HALF OFF now through midnight Friday, December 11. For more info, click HERE.

Categoriescoaching Exercise Technique Female Training Strength Training

3 Squat Variations You Haven’t Tried Yet, But Need To

Today’s guest post comes courtesy of Jennifer Vogelgesang Blake – or JVB as she’s affectionately called – a coach at The Movement Minneapolis, competitive powerlifter, and author (along with Jen Sinkler) of Unapologetically Powerful, a new resource designed as a go-to source for learning the “big 3” lifts, and removes the intimidation often attached at their hip.

Or weight clamps in this case.

Anyone can (and will) benefit from this resource – especially beginner and intermediate lifters who are even the slightest bit interested in competing and/or honing their technique.

And, I’d be remiss not to mention I feel this is a home run for any woman who may be on the fence about this whole “lifting heavy things” thing.  

Without further ado, I’ll let JVB take it from here. Enjoy!

3 Squat Variations You Haven’t Tried Yet, But Need To

I’m going to be bracingly honest with you. If I were forced to choose, with my feet to the fire, I would have to own up to liking to squat more than I like to deadlift.

(I can picture Tony Gentilcore’s eyes firing up like Darth Sidius in The Empire Strikes Back and pledging an oath to never host a guest blog from me on his site ever again. This is what they call “going out on a limb.”)

I don’t think it’s unusual for lifters to hold a slight allegiance to one or the other. Both big lifts remind me of a bricklayer laying bricks: strengthening the quads, hams, back, and core are going to construct a house no one is going to be able to knock down. Even so, to me, there’s something really thrilling about loading a bar onto your back and refusing to let it plaster your face into the ground.

 

Squats open up the lifting in a powerlifting meet.

Of the three main lifts (back squat, bench press, and deadlift), squats come first. I’ve come to regard this lift as the party starter—it sets the tone for the rest of the day.

Starting the meet off strong gets your mind in a good place and a great result there infuses confidence into the following two lifts. Feeling strong also improves your mental game.

On that note, make all versions of your squat the same sort of tone-setter.

There are so many riffs on the movement: bilateral variations, such as kettlebell goblet squats and barbell front squats, are excellent for targeting anterior core strength, and unilateral variations such as Bulgarian split squats, skater squats, and pistol squats are key for giving both legs the chance to work, and to even out strength imbalances.

These variations are like the sprinkles on a cupcake, though: while I like to sprinkle that ish liberally, I know that these sprinkles alone do not a great, big, fluffy cupcake make.

I acknowledge that I need to work on my similes, but you don’t have to be a powerlifter to embrace cupcakes and the following three lifts, you only have to be interested in improving your strength everywhere—but especially in your core and in the bottom position of a squat. If you are, chances are good that you could give your current back squat PR a nice bump if you incorporate them regularly.

Barbell Squat-To-Box

First things first: what’s the point of having a big squat if it’s not a big, full-range-of-motion squat? Quarter squats don’t count when you’re going for bragging rights.

Depth issues sometimes come down to a lack of awareness in how low you are actually getting.

Heads up: Don’t confuse the Barbell Squat-To-Box with Barbell Box Squats, a variation in which you actually sit on the box. This is a touch-and-go movement and will help you learn what it actually feels like to squat to proper depth.

 

Zercher Squat

When David Dellanave, owner of The Movement Minneapolis, originally showed me how to do the Zercher squat, I was like, “Really? Why would I want to hold the bar like that?” His answer, “It’s going to get you really f#cking strong, that’s why.”

Zercher squats hammer your quads like crazy, and you’ve never experienced an ab workout quite as intense as a set of heavy Zercher squats. Getting your body strong in weird positions will make lifting in more conventional position that much more lovely.

Zercher squats require that you hold the weight in the crook of your elbows while you complete the movement. The Zercher isn’t just limited to the squat, either: you can also Zercher hold, carry, and deadlift. Because of the position of the weight on your body, this variation is killer for strengthening the upper back.

Hot Tip: Wrap the bar in padding or even a yoga mat for greater comfort.

 

Pause-in-the-Hole Squat

Many lifters rely on the stretch reflex, that rubber-band-like contraction that happens when the muscles stretch at the bottom of the squat, to bounce out of the hole. There’s nothing inherently wrong with taking advantage of this phenomenon, which is particularly handy when attempting to move the most weight your body can handle.

But, there’s something to be said for eliminating the bounce and building strength from a dead stop in the bottom position.

It means you’ll be less likely to stay stuck in the hole.

Pause-in-the-Hole Squats are a favorite for addressing this issue because your position must inherently stay tight from the top position and hold tight throughout the bottom pause (lest you topple) before driving out of the hole. The extra time under tension will fully hammer home the need to keep the upper back tight and entire core braced, as well as build static strength in the lower back, hips, and abs.

Pausing at the bottom is undeniably challenging, even when your form is shipshape, so lessen the weight accordingly.

 

About JVB

Jennifer Vogelgesang Blake’s leggings might be pink but her weights aren’t. A personal trainer at The Movement Minneapolis, she is a powerlifting coach and competitor with a passion for helping her clients discover and grow their strength, inside and out.  She’s here to spread the good word that strong is empowering and because of that, really, really fun.

Unapologetically Powerful is here!

Are you ready to become Unapologetically Powerful? If you’re even just a little bit interested in improving your back squat, bench press, and deadlift, and building lean, beautiful muscle, you’re going to love digging into this program.

Unapologetically Powerful is your go-to resource to learning all about the “big three” lifts, and removes any intimidation from training for and competing, should you decide to, in the sport of powerlifting.

Trainers Jen Sinkler and JVB have teamed up to provide you the answers to all of your powerlifting questions—and get you radically and unapologetically strong. Here’s what’s in the program:

  • A comprehensive training manual that includes Beginner and Early Intermediate 12-week powerlifting programs with a detailed introduction to biofeedback training.
  • An extensive guide on how to compete for first-time powerlifters who want to step onto the platform.
  • A complete exercise glossary with clear-cut written coaching cues and images.
  • A MASSIVE video library of more than 140 exercise demonstration videos. Every movement in the program is in the video library, with detailed coaching cues to walk you through each exercise step by step.
  • A revamped version of Lift Weights Faster geared specifically toward powerlifters.

Unapologetically Powerful is on sale for HALF OFF now through midnight Friday, December 11. For more info, click HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/13/15

Gentle reminder fellas: Valentine’s Day is tomorrow.

But I’m sure I didn’t have to say anything because as every guy reading who has a girlfriend, fiancee, wife, or is within a tw0-mile radius of anyone who’s a raging case of estrogen is fully aware…..50 Shades of Grey opens in theaters this weekend.

It’s pretty much going to be THE Valentine’s weekend movie of all time, and will serve as every female’s payback for being dragged to movies like Taken (1 through 3), The Fast & Furious (1 through 117), and any movie starring Jason Statham.

No lie, here’s the conversation Lisa and I had yesterday.

Lisa: Guess what comes out this weekend?

Me: Sooo, you and Jess (one of Lisa’s BFFs) are going to go see 50 this weekend, huh?

Lisa: Yep.

Me: Oh, good. Have fun. I’ll go down to Coolidge Corner and…….

Lisa: And you’re coming with us.

Me: No I’m not.

Lisa: Yes, yes you are.

Me: Uh, no I’m not!

Lisa (don’t eff with me, look of death stare): do you know how many movies I’ve sat though with you? You’re going!

Me: [Pretty much my reaction below]


Have fun fellas. I’ll be right there with you. Washing my eyes out with broken glass.

Here’s this week’s list of stuff to read.

Complete Speed Training – Lee Taft

Today’s your last chance to take advantage of the sale price of Complete Speed Training by renowned speed coach, Lee Taft.

After midnight tonight (Friday, 2/13) the price jumps (<— or should I say, bound? Lame agility joke)…..by quite a bit.

Coach Taft is someone who has a lot of respect in the industry and he doesn’t release a ton of new material too often. When he does, though, it’s stellar.

This is easily one of the best resources I’ve come across that discusses everything from warm-ups to progressions with linear and lateral speed drills, strength training, and everything in between that will help you and your athletes dominate on the field.

Stop Doing Box Jumps Like a Jackass – Eric Bach

There’s a right way to do box jumps, and the jackass way. This article highlights the former.

Lessons From Chad Wesley Smith – Prashanti Ganesh

I had the chance to head to CrossFit Southie (located in South Boston) last weekend for a one-day powerlifting workshop put on by Juggernaut Training Systems co-founder, Chad Wesley Smith.

The man is a beast. Not only because he owns the 8th highest (raw) meet total in history, but because he’s also a very knowledgable coach who takes a more pragmatic approach than you would think.

This was an excellent write-up on some of the things he covered during the day.

CategoriesMotivational Strength Training

Lessons Learned Preparing For My First Powerlifting Meet – Part II

Today’s guest post comes from one of my good friends, Ryan Wood. Ryan wrote Part One of this series a few weeks go (which you can check out HERE) prior to his first powerlifting meet, which took place two weekends ago.

I thought he did a fantastic job with it, and it ended up getting a lot of positive feedback and was well received because a lot of people who read this blog have contemplated competing down the road.

In Part Two (below), Ryan discusses his first meet and some of the lessons he learned.

Enjoy!

Back on October 11th, I competed in my first ever power lifting meet.  The meet was held in Everett, Massachusetts, right around the corner from Total Performance Sports.

On meet day, I arrived to the rec center around noon to listen to the rules. Jumping the gun on commands was the last thing I wanted to do in my first meet. I was pretty nervous when I got there, and even more so as the actual meet time approached. The morning session was set to finish a little bit early, so I began preparing and lightly warming up for the 2:30 start time.

Luckily my good friend and competitive power lifter himself, Adam Pine, was there to coach me throughout the day. I really can’t thank him enough for his expertise during my first meet.

Note from TG: you can check out Adam (and Jordan Syatt) in their new YouTube video series: The Angry Coaches.

Here they make a plea to fitness professionals to “quit telling your clients they’re broken.”

There’s a lot that goes into having a successful meet, and having someone there to guide me sure took off a ton of pressure. Keeping this in mind, here are some key lessons I learned from my first power lifting meet.

1) Have a Handler

Basically a handler is someone who guides you during meet day. They help with the logistics of the meet and also provide bench press hand-offs.

Note from TG Again (Shit, sorry to hijack your article Ryan!!!!): here’s a quick video I shot at BU Strength and Conditioning on how to properly hand off to someone. Yes, it matters.

Adam took care of getting my squat rack height set properly, sending in my attempts, telling me when to warm up and giving me cues to focus on.

I was very fortunate to have his guidance because without him I would have been a nervous wreck. Instead, he took care of the details which allowed me to focus on lifting and just enjoying my first meet.

Plus, it’s not like I’m going to argue with a guy who deadlifts 700 lbs….

2) Bring Plenty of Food/Water/Gatorade

This one is pretty self-explanatory but very important.

Power lifting meets are very long and tiring. I showed up for rules at noon and didn’t leave the rec center until 9pm.

Nine hours is a long time, but picking foods you know settle well in your stomach is key.

It’s not a good idea to crush some random exotic food if you don’t usually tolerate it well. Snacks like trail mix, beef jerky, protein bars and shakes, peanut butter sandwiches, water and Gatorade are some good examples to keep you fueled and ready to lift.

The worst thing is to be starving while you’re trying to get amped up for a PR deadlift attempt.

3) Know the Layout of the Meet and the Flights You Are In

Flights are basically what order you are lifting in.

The meet is organized based on weight lifted. Check the order as soon as it’s posted so you can begin to plan when to warm up so that you don’t finish warming up 30 minutes before your first attempt.

Again, I had Adam there to help me time my warmups so I was ready when my name was called.

Once I was finished benching, I still had about 2 hours until deadlifts even started. Since I was in the 2nd flight for deadlifts, I knew I could add another 15-20 minutes to the start time. Adam recommended that I just relax and get a little food in me as I had plenty of time to warmup once the first flight of deadlifts began.

 Photo Credit: Elitefts

Along the same lines as knowing the layout, it’s also important not to go nuts in warmups. Adam suggested I take jumps like I normally would in training when working up closer to my attempts.

Try to do your last warmup about 4-5 minutes before you’re set to lift on the platform.

4) Take PR Attempts Even If They Are Small PR’s

I opened my first meet with a 315 squat. This was easy, as it should have been.

Because it was my first meet, it was recommended to me to open light and show the judges that I could handle the weight

My next attempt was 350 which also felt really great.

My best squat coming into the meet was 365. During my training as the meet approached, I wanted to hit a 385 squat. But things change a little on meet day, and while the 350 felt light, I jumped too much and ended up missing 385 in the hole. Adam suggested I go 375, which would have been a 10lb pr. I decided I wanted to go for 385 but it didn’t pay off.

The lesson I learned from failing on my 3rd squat attempt is this. Take a PR when you have the chance.

For my first meet, I should have listened to Adam. It really didn’t matter whether I squatted 375 or 385 because either weight was a PR since it was my first meet.

Instead of listening to his advice, I told him 385 and ended up being frustrated after missing it. The point is to take a PR even if it’s a small PR.

Honestly 370 probably would have been more realistic but I got greedy and paid the price.

5) Build Weaknesses

The only lift I failed on was my 385lb 3rd attempt on squats.

As you’ll see in the video, I didn’t stay controlled enough on the descent, which caused me to lose tightness in the hole. Once I started up out of the hole, I leaned forward just slightly and was out of position to stand up with the weight. I will specifically need to work on staying more upright, as well as building strength through my erectors, and overall back strength.

I will continue to work on taking it down with more confidence, and staying tighter throughout the entire lift.

Here’s the video of my 385 lb, attempt:

At the end of the day I ended up going 8/9, posting a 1020 total with a 350 squat, 210 bench, and 460 deadlift. I tested my strengths and was able to see my weaknesses as well.

I want to thank everyone that helped me along the way as well as my buddies who were there on meet day to cheer me on! Big thanks to Adam Pine for helping me have a successful first meet!

Here are videos of my successful lifts:

350 Squat

210 Bench – apologies for the grainy video

460 Deadlift -5lb PR

Some Other Great Resources on the Topic

All About Powerlifting – Tim Henriques (this book literally covers everything about powerlifting).

2×4 Strength Program – Bret Contreras (this program is basic and boring. But basic and boring is what works!).

Learn to Squat Seminar – Jordan Syatt (<— he holds world records. You should listen to him).

Building the Big 3 – Greg Robins (fantastic powerlifting program co-written by Eric Cressey)

About the Author

Ryan Wood is a Certified Personal Trainer through the American Council on Exercise. He interned at Cressey Performance in Hudson, Massachusetts, coaching athletes, professional baseball players, and general population clients for the last several years. He now works as a personal trainer in the Boston area.

He is passionate about about all things lifting and wants to help his clients reach their ultimate goals. He recently began powerlifting and will compete for the first time in October 2014.

You can check out his website HERE or become BFFs with him on Facebook HERE.

CategoriesMotivational Strength Training

Lessons Learned Preparing for My First Powerlifting Meet

Today’s guest post is brought to you by a good friend of mine, Ryan Wood.  I first met Ryan back in 2010 when he came up to Cressey Sports Performance from Virginia as a collegiate baseball player.

In the years since he has played professionally, interned at CSP, and since retiring from baseball has moved to Boston to pursue a career in fitness in addition to spreading his love for the word “BOOOOOM.”

Seriously, I’m not kidding. He’ll scream it every time someone hits a big lift, or whenever he walks into a room, or if it happens to be a Tuesday. It doesn’t matter.

Ryan’s gearing up for his first powerlifting meet in a few weeks and I asked him if he’d be interested in shedding some insight on some of the lessons he’s learned in the process. I really enjoyed what he had to say. And even if you don’t compete or have any interest in competing, I feel much of what he says applies to everyone regardless of their goals.

Enjoy!

At the beginning of 2014, I decided to move on from baseball and jumped right into power lifting. For the longest time, I had a burning desire to train the big 3, and train them hard. I wanted to get stronger, and because of  my competitive nature I had to find something to fill the void from no longer playing baseball; I knew I wanted to “compete” at some point, and powerlifting seemed like the perfect fit.

I was a pitcher for many years so my training wasn’t geared towards getting as strong as humanly possible. Due to the nature of the sport, it wasn’t of tremendous benefit to back squat, barbell bench press, or even conventional deadlift.

Once I retired, it didn’t take long for me to decide to register for my first power lifting meet. I started training right away. In preparation for my upcoming meet October 11th, I’d like to share some lessons I’ve learned along the way.

While I have been strength training consistently for the last 4-5 years, my time spent training for powerlifting is fairly limited. My training was geared towards making me a better baseball player, and much of my time was spent training at Cressey Sports Performance in Hudson, Massachusetts.

With limited experience back squatting, barbell benching, and conventional deadlifting, it was time to get under the bar. A lot.

I’d like to thank Jamie Smith and Greg Robins for helping me prepare for my first meet.

1. Experience is Important

To get better with the Big 3, I needed to get some quality training in.  My competition was many months away so my training began more generalized. I started out doing 50 total reps for each lift.

I can remember starting with 135lbs on squats just to get the patterning down and get more comfortable with the bar on my back. I had done plenty of front squats, cambered bar squats, and safety bar squats, but time spent back squatting was very limited since I began training seriously for baseball.

My goal was simply to get more experience with the competition lifts.

I trained four times a week and the bulk of my training time was spent getting better with squatting, benching, and deadlifting. I started light with these movements and increased the weight steadily during the first few months of my training. If you have limited experience with a certain lift, you have to get experience with that movement or else you won’t get stronger. I soon became more familiar with the competition lifts and steadily increased my weights.

Greg’s Building the Big 3 Plan served as the backbone for much of my training during the initial months.

2. Technique Actually Does Matter

Although I was brand new to the world of powerlifting, I was familiar with how the lifts were done. I learned a lot of technical cues from my time spent at Cressey Sports Performance, surrounding myself with guys that were way stronger than myself.

In the sport of powerlifting, technique plays a major role. An individual can get stronger with poor form, however at a certain point the gains will come to a halt and technique will become the limiting factor.

One thing I learned from the very beginning of my training was that good technique from the get go would be crucial to my success. Creating tension will make or break a solid lift.

Here are some key technical points I learned for each lift:

Squat

Photo Credit: Alastair Montgomery

  • Find a bar position that suits your squatting style. I have been experimenting with bar positioning and have seem to found that a slightly higher bar position works best for me.
  • Get tight and stay tight. Drive your upper back and chin back into the bar and fill your belly with air. Keep this tension during the entire squat.
  • Do not worry about “sitting” back so much if you are a raw lifter. Think more in terms of unlocking the hips by pressing the glutes back slightly and then squatting between your knees.

Bench

  • Get as tight as possible through your entire body.
  • Drive your upper back into the bench.
  • Bar speed is important. When I first started benching, I brought the bar down to my chest way too slow. In doing so, I became fatigued by the time I went to press off the chest. Try bringing the bar down with good tempo but not dropping the bar onto the chest.
  • Stay up the entire time. Driving the lats up and keeping the sternum as high as possible will not only shorten the distance the bar has to travel, but will also allow you to press more weight.

Deadlift

Photo Credit: Chris Phillips

  • Get your air before you pull. Some like to get their air twice, others prefer once. Do what works for you. Think about putting air into your abdomen, sides, and lower back.
  • Pull the slack out of the bar and get your chest up. Try to get your shoulders over the bar whether you pull sumo or conventional.
  • Start pulling back as soon as you break the ground. This will create tension in the glutes and hamstrings which will make the lift much smoother and connected.

3. Follow a Plan

My training partners, Jamie and Greg, introduced me to Block Periodization. There are many different programs designed for building maximum strength but Block Periodization is the one they believe in and utilize themselves.

Note from TG:  Triphasic Training by Cal Dietz is a nice introduction to the “idea” of block periodization.

Sticking to a plan is critical to staying healthy while continuing to get stronger in the gym. With block training, there are periods of heavier loading and volume, and times with less volume and lighter percentages.

With this type of training, I was able to hit my percentages during each block, which I feel will help set me up to be successful at my first meet.

Following a plan will keep you honest and keep your ego in check.

Greg Robins always tells me to work on building my strength instead of constantly testing my strength. During the last few months, I have been working on building strength so that I can test it come meet day.

4. Have a Mentor/Coach

Without Jamie and Greg’s coaching and programming, I would have been completely lost trying to prepare for my first meet.

As I progressed with my training, Jamie took over programming for me and set me up with a block periodization plan to help me  prepare. Having someone to help you along the way is crucial.

Jamie gave me cues to help me with proper technique week in and week out. I took his advice seriously because I knew that it would help me immensely in the long run.

With benching in particular, doing pause reps were very important for me. Jamie stressed the importance of doing pause reps because this ensured that I was staying tight and keeping my sternum up throughout the lift.  He recognized a weakness in my technique, kept me honest, gave me feedback and coaching, and I’m all the better for it.

Moreover, a mentor and coach is also a great support system. As weights start getting heavier, having a coach to guide you with cues during a set is priceless. I’ve been fortunate enough to train with Jamie and Greg and have learned many invaluable pieces of information from them both.

5. Build Strength, Don’t Test It

Photo Credit: Greatist

Building strength takes time.

Sometimes several months go by before your strength can come to fruition. With the way my training was set up, I was able to increase my strength over the course of months with the intent of peaking for my upcoming meet. Work on hitting your numbers during training. Do not miss reps.

The preparation I went through was not designed so that I could set gym PRs. It was designed for me to peak on the platform.

I’m looking forward to competing for the first time. I can’t wait for the adrenaline to rush through my body as I step onto the platform. Getting stronger is a hell of a lot of fun, and displaying that strength will be the real test.

Some Other Great Resources on the Topic

All About Powerlifting – Tim Henriques (this book literally covers everything about powerlifting).

2×4 Strength Program – Bret Contreras (this program is basic and boring. But basic and boring is what works!).

Learn to Squat Seminar – Jordan Syatt (<— he holds world records. You should listen to him).

About the Author

 

Ryan Wood is a Certified Personal Trainer through the American Council on Exercise. He interned at Cressey Performance in Hudson, Massachusetts, coaching athletes, professional baseball players, and general population clients for the last several years. He now works as a personal trainer in the Boston area.

He is passionate about about all things lifting and wants to help his clients reach their ultimate goals. He recently began powerlifting and will compete for the first time in October 2014.

You can check out his website HERE or become BFFs with him on Facebook HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 7/25/14

Going to keep this short and sweet today, because 1) I’m itching to get to the gym to conquer some squats (squats = gainz!) and 2) I’ve got a few deadlines this afternoon I need to meet.  Also 3) #myeditorsaregoingtokillme

Oh, and just a heads up to everyone checking in today.  I rarely do this but I’m going to be posting an EPIC bonus blog on Sunday written by Neghar Fonooni whom I highlighted as one of my “go to” sources for female fitness last week.

It’s titled A Woman’s Journey of Strength and I feel it’s something that’s going to resonate with a lot of people, especially women.  I’ll be tossing up a notice on social media (Facebook, Twitter) this weekend, but on the off chance you don’t follow me on either of the two*, this will serve as your nudge to check in.

And on that note, here’s some stuff to read.

Price of the Platform – Bryan Krahn

Easily one of the best articles I’ve read this year.  Kudos to Bryan (and those interviewed) for being so forthright and honest

4 of the Biggest Quacks Plaguing America with False Claims About Science – Cliff Weathers

I’ll admit the title is a bit sensationalistic but it’s spot on.

10 Principles for Better Programming – Charles Staley

It’s not the sexiest article ever written on programming, but then again….since when does anything related to program design need to be sexy?

I love to keep things simple and this article is right on point with that philosophy. Loved this one by Coach Staley.

* = Oh, I see how it is.  When you want something you’re all like “hey baby, I love you.”  But the second I ask for something you can’t be bothered.  Whatever.  YOU’RE RUINING MY LIFE!!!!!!!

 

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 6/13/14

Really quick before I get into the meat and potatoes of this week’s list.

1.  I love you.

2.  I didn’t even realize it was Friday the 13th until someone pointed it out to me today.  Also, apparently, I think someone told me there’s a full moon tonight.  If so, have fun with that. Good luck!

3.  If you missed it, strength coach, writer, and stronger than 99% of the population, Tim Henriques, wrote a fantastic guest post earlier this week titled 5 Life Lessons From Powerlifting.

I’m reminding people because his new book, All About Powerlifting, is quickly becoming one of my “go to” books to recommend to people regardless of training experience or whether or not they’re interested in powerlifting.  Don’t let the title fool. Yes, it’s about powerlifting….but Tim goes into great detail on each of the “big 3” and I feel it serves as an excellent primer for those looking to learn the lifts and improve their technique.

4. Only 553 days left until Star Wars Episode VII comes out.  In case anyone’s keeping track. 5 hours, 47 minutes, and 33 seconds.

32, 31, 30……..

Death By Cardio & The Fortress of Solitude – Bryan Krahn

There was an article written last week on a very popular fitness site basically telling people that cardio kills people.  I didn’t much care for it and felt it did more to bring the industry back rather than improve it.

There was a lot of research studies sited in the article itself, which, for better or worse, automatically gives people the impression that it must be accurate.

Just remember:  there was once a time where physicians advocated we smoke to improve our health!

Anyways, I really appreciated Bryan’s retort and I think you will too.

My Secret Sauce to Healthy Weight: Meal Preparation – Trish DaCosta

I had the pleasure of meeting Trish in person earlier this week and felt she was a lovely human being, and someone whom I shared many common beliefs with.

Like the idea of meal prep and how that plays a key role in weight management.

Every Sunday Lisa and I will get our groceries for the week and we’ll get home and have most of the food prep done (chicken breasts grilled, starches cooked, and beef sauteed) before noon.  And be “we’ll have it done,” what I really mean is Lisa will have it done.

Love you babe!

Yes, meal prep sucks.  Yes, no one likes doing it.  But you need to learn to suck it up and do it anyways. That, and TAKE OUT THE RECYCLING!!!!!!!!!!  HOW MANY TIMES DO I HAVE TO ASK!?!??!

Low Cholesterol: The Risks, Dangers, and Reality – Michael McEvoy

I had my first appointment with a doctor in well over a decade last summer. As I recall it was a fairly painless experience, and I only hyperventilated into a brown paper bag twice at the sight of a needle.

As part of the deal, I had some blood work done to test things like my vitamin D levels, testosterone levels, as well as cholesterol and adamantium (<—– please tell you get the reference).

A week or so after the fact I received the results and noticed that my TOTAL cholesterol levels were somewhat low (take that egg haters!!!!), and I was more or less patting myself on the back.

As it happened, a fellow Facebook friend of mine, a doctor himself, noted that, while there was nothing to be too (too) concerned about, low cholesterol levels can be just as much a sign of something wrong as high cholesterol readings.

He noted:

“If your total cholesterol is really in the 120s, you (may) have a couple of things going on….the first could be fat malabsorption due to decreased bile production or flow, the second is significant adrenal stress that leads to all of your cholesterol getting shunted to pregnenolone to control inflammation. Infections(sub-clinical) will lead to chronic inflammation that depletes cholesterol as well.” 

To which I responded:

Am I going to die?

Anyways, this was the article he sent my way which I felt was interesting and something that some of you may find interesting as well.