CategoriesProgram Design Strength Training

Getting Stronger is Corrective

Before you move on, I wanted to let you know that Dean Somerset and I have just put our flagship product, the Complete Shoulder & Hip Blueprint, on sale this week.

You can purchase both CSHB 1.0 and CSHB 2.0 separately this week at 30% off the regular price using the coupon code EVOLVE at checkout.

Or you can purchase the bundle pack HERE which gives you the greatest value.1

WU-TANG!

Copyright: noname3132

Getting Strong(er) is Corrective

“Oh, I forgot to tell you…my previous trainer said I have a winged scapula, my left hip is a bit internally rotated, and that my posture isn’t great.”

This was less than five minutes into an initial assessment with a new client and it took everything I had to prevent my eyeballs from rolling out of their sockets. The snarky side of me wanted to say something like, “Oh my god, yes, I totally see it. Did (s)he also mention how your left ear is lower than the right? That’s messed up. We need to fix that.”

But I didn’t.

Nope, all I did was sit there, nod my head, listen intently, and kept repeating to myself “don’t stab yourself with this pen, don’t stab yourself with this pen, no, Tony, NO!”

People Think They’re Broken

It never ceases to amaze me how some people will harp on the most inane things when it comes to their body and performance and then regale me with stories of how their previous coach or trainer was a “corrective exercise specialist.”

I won’t invalidate their stories or experiences, of course, but it’s hard for me to listen to sometimes.

They’ll outline their “training” for the past few months (if not years), and it’s rife with positional breathing drills (which, for the record, I’m a fan of), postural stretches, and describe a foam rolling series that rivals the length of a Ken Burns’ documentary.

I’ll follow with “So, did you actually ever follow a strength training program consistently?”

“Yeah, sure, we did a bunch of corrective exercises and, after 19 weeks, we finally worked up to a bodyweight squat. I still have to work on my big toe dorsiflexion, though. Fingers crossed I can improve that by December.”

Me…

via GIPHY

As an industry – and I’ll call myself out on this too (particularly early in my career) – we’ve done a splendid job at helping people feel like a bunch of walking balls of fail:

  • Your shoulders and upper back are too rounded.
  • Yikes, your pelvis is anteriorly tilted.
  • Oh…my…god…we need to work on your scapular upward rotation.
  • Shit, your FABER screen tested positive. How are you able to walk?
  • Also, FYI: you have Chlamydia.

It doesn’t surprise me in the least why so many people walk around thinking they’re fragile snowflakes who need to correct or “fix” everything before they do any appreciable training.

It’s our fault.

Strength coaches, personal trainers, physical therapists, athletic trainers, sherpas, we’re all culpable.

We can and need to do better.

And it starts with re-acquainting ourselves with what our main role as fitness professionals actually is…

…to elicit a training effect with our clients/athletes.

Again…Getting Strong(er) is Corrective

I say this with a grain of salt because “strong” is subjective, and can mean different things to different people.

  • Being able to deadlift 2x bodyweight is strong.
  • Being able to perform 15 pull-ups is strong.
  • Walking from Trader Joe’s to your apartment without putting down the bags is strong.
  • The ability to pull off wearing white after Labor Day is strong.
  • Doing whatever it is Cirque du Soleil performers can do is strong.

However, since I’m a little biased “getting stronger” in this sense – and more cogent to the conversation – refers to TRAINING.

I.e., lifting heavy things.

Unfortunately, many people have been led to believe lifting weights is dangerous. It seems you can’t go more than three clicks on the internet (or investigate certain certifications available) before being told barbells, dumbbells, machines, kettlebells, squats, deadlifts, high-reps, low-reps, and/or kittens are dangerous.

Cute kitten paws and woman making christmas gingerbread cookies in scandinavian room
Who, me? Dangerous? Noooo. I mean, I’ll slit your fucking throat in your sleep if you don’t pay me any attention, but all in all….cuddles.

And just to set the record straight, and to push back with all my will to those people (worst of all, doctors, PT’s, etc) who keep spreading the message that strength training is dangerous (particularly when addressing a current injury)…

…I give you the LAWS of Loading:

Wolff’s Law – Bones will adapt to loads under which it is placed

Davis’s Law – Soft tissue will heal according to the manner which they are mechanically stressed.

For the “you only have one back” guy…is this then not why we train?2 Squats and deadlifts, when properly loaded and progressed, will do far more good for someone’s recovery from injury than most alternatives.

I hate the “everything makes you dysfunctional or causes dysfunction” crowd.

To which I say…the fuck outta here.

My friend Bret Contreras has the perfect antithesis to this faulty mindset:

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”

And this is why I’m a firm ambassador in encouraging people to get strong(er), or more to the point, helping them figure out their “trainable menu.”3

Rather than pointing out everything that’s wrong with someone, I’d rather use the initial assessment (and subsequent training sessions) to highlight what they can do.

Lets use the classic example of someone who has “computer guy” posture. I.e., rounded shoulders, forward head posture, an affinity for pens.

When someone walks in exhibiting this posture a lot of trainers will write down a laundry list of stretches, thoracic (mid-back) mobility drills, and other “corrective” exercises to do.

Well, first, some will go out of their way to make the person feel like Cersei Lannister during her walk of shame.

Shame, shame, shame….

via GIPHY

And then, you know…lets get corrective, son!

They’re not wrong to do so.

I’m not opposed to utilizing corrective modalities to address postural deficits or mobility restrictions.

But I find when these sort of things are accentuated and serve as the “meat-n-potatoes” of a training program, it often sets people up for failure; they become more fixated on perfection at the expense of progress.

And lets be honest: NO ONE gets jazzed-up at the gym to do more T-spine extension drills.

 

I don’t want my clients to feel like a perpetual patient.

I want them to train, because training tends to be more palatable than Scapular Wall Slides. It helps people stay on task and not bored to tears.

And on that note, wanna know an excellent drill that helps nudge people into a bit more thoracic extension?

Kipping pull-ups.

FRONT SQUATS.

 

As you descend closer to the ground you have to “fight” to keep from folding over. In many ways the proper execution of the exercise itself is self-coaching; or dare I say, corrective.

If you don’t maintain thoracic extension the barbell rolls off your shoulders.

I may come across as the cantankerous strength coach in saying this, but I find more value in having my clients train – in a way that emphatically demonstrates success to them (by matching the programming to their goals and ability level) – than to corrective exercise them to death.

Get your clients strong(er).

Show them what they can do.

And for the love of god get them training.

CategoriesAssessment Corrective Exercise Exercise Technique Rehab/Prehab Strength Training

Everything and Nothing Causes Low Back Pain

The topic of low back pain (LBP) – how to assess it, diagnose it, and how to treat it – can be a controversial one. I italicized the word “can” because I don’t feel it’s all that controversial.

Cauliflower as an option for pizza crust or Zach being chosen as the bachelor on the current season of The Bachelor (when it’s 100% clear that a ham sandwich has more charisma) = controversial.

Simple stuff to consider to help with one’s LBP = not so much.

Copyright: olegdudko / 123RF Stock Photo
Copyright: olegdudko / 123RF Stock Photo

Everything and Nothing Causes Low Back Pain

The topic of low back pain and how to address it is controversial because there’s no one clear approach or answer to solve it.

(And if the last 3+ years of this pandemic dumpster fire has taught us anything it’s that we looooooove to argue over what’s best and what works).

SPOILER ALERT: Everything and nothing causes LBP.

Have ten different doctors or physical therapists work with the same patient and it’s likely you’ll get ten different opinions as to what the root cause is and what tactics need to be implemented to resolve it.

One person says it’s due to delayed firing of the Transverse Abdominus (TA), while someone else states it’s due to someone’s less than great posture or tight hamstrings.

For the record, all are weak excuses at best.

The culprit can rarely be attributed to any ONE thing.

But it’s amazing how often “tight hamstrings” is the fall guy.

  • Low back pain? Tight hamstrings.
  • Knee hurts? Tight hamstrings.
  • Have Type II Diabetes? Tight hamstrings.
  • Brown patches on your front lawn? Hamstrings.

It’s uncanny.

I mean, I could just as easily sit here and say in worse case scenarios LBP results from drinking too much coffee. I have zero evidence to back that up, but whatever.

top view of ground coffee in portafilter on coffee beans background

…neither do most of the other “culprits” people tend to use as scapegoats.

So, why not coffee?

Or Care Bears for that matter, those sadistic fucks.

What works for one person, may exacerbate symptoms for someone else. And as my good friend, Dr. John Rusin notes:

“Fact of the matter is: there is NO one right way. it’s a big mistake to lump all LBP into the same category and even a bigger mistake to assume all of it presents the same or should be treated the same.”

There’s no way for me to write a thorough blog post on such a loaded topic; especially one that will make everyone happy.

It’s impossible.

I have better odds at surviving a cage match with an Uruk-hai.

Part of me feels like the proper response to the question “what causes low back pain and what’s the best way to address it?” is this:

via GIPHY

But that would be woefully uncouth of me.4

Most people reading aren’t clinicians or physical therapists. There’s very little (if any) diagnosing going on in the hands of a personal trainer or strength coach. And, truth be told, if you are a personal trainer or strength coach and you are diagnosing, YOU……NEED…….TO…….STOP.

Just stop.

It’s imperative to defer to your network of more qualified (and vetted) fitness/health professionals whom you trust to do that.

However, it’s important to also consider we (as in personal trainers and strength coaches) are often the “first line of entry” into the medical model. We’re the first to recognize faulty movement patterns, weakness, imbalances, and bear the brunt of questioning from our clients and athletes when they come to us with low back pain.

There’s quite a bit we can do to help people.

What follows is a brief look into my mind and what has worked for me in the past with regards to LBP; a Cliff Notes “big rock” brain dump if you will.

Sorry if I offended anyone who likes Care Bears.

1) Rest Is Lame

Pretty blonde relaxing on the couch at home in the living room

My #1 pet peeve (and many agree with me) is that “rest” is the worst piece of advice ever.

“Go stick your finger in that electrical socket over there” would be better.

This isn’t to say there aren’t extenuating circumstances where taking a chill pill is absolutely the right choice; sometimes we do need to back off and allow the body a window of time to heal or reduce pain/swelling/symptoms.

That said, I think it’s lame when a medical professional tells someone to “rest,” or worse, informs them that they’ll need to learn to “live with low back pain.”

It’s a defeatist attitude and will spell game over for many people. Before you know it they’re living on a foam roller and thinking about a “neutral spine” while washing their hands.

(NOTE: I am not anti-teaching neutral spine to people. It’s a lovely starting point for most people, but at some stage people need to learn to move in (and out) of precarious positions…because that’s life).

A common theme reverberated in the S&C community is to say “strength is corrective.” I wholeheartedly agree with this sentiment. In fact, why the hell has this not been made into a t-shirt yet?

However, I think a slightly better moniker may be to say:

“Movement is corrective.“

We can use movement (and yes, strength) to help people get out of pain. Rest has its time and place, but I find stagnation to be more of a problem.

The body is meant to move and is wonderfully adaptive. And that’s the thing: adaptation and forcing the body to react to (appropriate levels of) change and stress is paramount to long-term success with LBP.

Sitting on a couch watching Divorce Court in the middle of the day isn’t going to help.

2) Move, But Move Well

I was watching Optimizing Movement with Mike Reinold recently and he noted there are three key elements to movement and why someone may not do it well:

  • Structural Issues
  • Coaching/Technique
  • Programming

It’s important to understand that, in this case, everyone is a unique snowflake.

Structure: Anatomically speaking there is huge variance amongst the population. Hip structure, for example, can have a large effect on someone’s ability to squat to a certain depth or get into certain positions. Likewise, who’s to say the hips are always the culprit? Even upper extremity considerations – like one’s ability to bring their arms overhead (lack of shoulder flexion) – can have dire consequences on back health.

The body likes to use the path of least resistance (also the most efficient) to accomplish any task. However in this case, “most efficient” doesn’t mean best. As Reinold notes:

“Efficient in this case refers to energy, not movement.”

Lack of shoulder flexion will often lead to compensation via more extension through the lumbar spine. It’s efficient movement, but it’s not better movement.

Coaching/Technique: I’m a firm believer that everyone should deadlift (it’s a hip hinge, learning to dissociate hip movement from lumbar movement, doesn’t mean we have to load it), but I don’t feel everyone should do it from the floor or with a straight bar.

Cater the exercise to the lifter, not the lifter to the exercise.

More on this below.

Programming: If someone lacks hip flexion why have them conventional deadlift? If someone lacks shoulder flexion why have them perform overhead pressing or kipping pull-ups? Some of the onus is on YOU, dear fitness professional.

via GIPHY

Hell, even something as simple as how you coach a plain ol’ vanilla Prone Bridge/Plank can shed some light here.

What’s the point if the end result looks like this?

Contemporary Woman Doing Plank Exercise

Which brings us to another golden rule.

3) Finding Spinal Neutral (Pain Free ROM) is Kinda Important

In light of a past gem by Dean Somerset on what the term “spinal neutral” even means, I realize this comes with a bit of grain of salt.

I just want to find a pain-free ROM and to help people with low back pain to own that ROM.

It’s the McGill Method 101.

Find what actions hurt or exacerbate symptoms, and stop doing it.

I know I just blew your mind right there.

For example:

1. Client says “x” hurts, and then places their body into some pretzel like contortionist position that would make a Cirque du Soliel performer give them a high-five.

Me: “Um, stop doing that.”

2. But that could also mean addressing how they walk or how they sit in a chair. Someone with flexion-based back pain, will like to be in flexion, a lot.

Maybe taking them through a slump test will offer some pertinent info.

Have them start in a “good” position:

slump-test-start

Then, have them purposely “slump” into excessive flexion:

slump-test-end

Someone who is flexion intolerant – despite preferring to be in that position – will often say this causes pain.

Ding, ding, ding.

So, the “fix” is to coach them up and try to keep them out of excessive spinal flexion. Cueing them how to sit in their chair and to get up (wider base of support, brace abs, chest up), building spinal endurance (and strength) via planks, and having them hang out in more extension may be the right path to take.

 

3. On the opposite side of the spectrum is extension, which is often a problem in more athletic populations and in those occupations requiring more standing (ahem: personal trainers/coaches).

Here you might put them into extension and see what happens.

low-back-extension

Much like people who are flexion intolerant “liking” flexion, those in excessive extension will like to live in extension.

This will likely hurt.

Finding their spinal neutral is key too.

Hammering spinal endurance/strength via planks (done well) still hits the nail on the head, as does nudging them towards exercises that emphasize posterior pelvic tilt (much of time cuing people NOT to excessively arch during their set up on squats and deadlifts), and even drills that promote spinal flexion…albeit unloaded.

 

 

Spinal flexion doesn’t always have to be avoided. In fact, it’s sometimes needed.

Either way, meticulous attention to detail on finding spinal neutral – or pain from ROM – is huge. Once that is addressed, and symptoms has subsided, we can then encourage them to marinate in more amplitude of movement, taking them OUT of spine neutral (cause, it’s gonna happen in everyday life) and use the weight-room to help strengthen those new ROMs.

But I digress.

4) Don’t Treat People Like a Patient

I know this will rub some people the wrong way, but I still use the deadlift for the bulk of people I work with you have LBP.

Nothing sounds so absurd to me than when I hear someone say how the deadlift is ruining everyone’s spines.

To recap:

Deadlift = hip hinge.

Hip Hinge = learning to dissociate hip movement from lumbar movement.

Mic drop.

Resiliency is key in my book. And not many movements make the body more resilient than the deadlift or any properly progressed hip hinge exercise catered to the individual’s goals, injury history, and ability level:

 

Assuming I have coached someone up enough to understand spinal neutral and they’re able to maintain it, why not poke the bear and challenge them?

A deadlift doesn’t always mean using a straight bar and pulling heavy from the floor until someone shit’s their spleen.

I can use a kettlebell and band to groove the movement:

 

I can also use a trap bar, which is a more user-friendly way of deadlifting as it allows those with mobility restrictions to get into a better position compared to a straight bar.

https://www.youtube.com/watch?v=p-sA3PG1kGY

 

Too, I have found great success with various other exercises:

  • Farmer and Suitcase carries
  • Shovel Holds

 

  •  “Offset” loaded exercises like 1-arm DB presses or 1-arm rows, lunges or RDLs (where you hold ONE DB to the side and perform the exercise). It’s a great way to increase the challenge to the core musculature.
  • Or even outside-the-box exercises like Slideboard Miyagi’s

 

So long as we’re staying out of precarious positions or those positions which feed into the issue(s) at hand, we’re good.

Find a training effect with your clients/athletes.

Help them find their TRAINABLE MENU.

And That’s That

People have low back pain for a variety of reasons: They’re too tight, too loose, too weak, have poor kinesthetic awareness, or they’re left handed.

The umbrella theme to remember is that there is never ONE root cause or ONE definitive approach to address it across the board. However, that doesn’t mean there aren’t some “big rock” things to consider that will vastly improve your’s and their chances of success.

I hope this helped.

And, again, sorry about the Care Bear comment.

Female athlete stretching her hamstringCategoriesAssessment coaching Corrective Exercise

The Difference Between Good and Bad Stiffness

Get your mind out of the gutter, I’m talking about muscles here…;o)

Female athlete stretching her hamstring

The Difference Between Good & Bad Stiffness

Having “tight” or “stiff” muscles is often viewed as a bad thing. Not losing a match of Squid Game bad, but bad nonetheless.

When someone presents with a (true) muscular length limitation there are increased risks of injury involved – strains, tears, explosive diarrhea5 – not to mention an increased likelihood of faulty movement patterns up and down the kinetic chain.

But injury isn’t always omnipresent.

Take any NBA basketball player through the FMS (Functional Movement Screen) – specifically the Active Straight Leg screen – and you’re bound to open up a can of epic fail.

NOTE: I personally don’t use the FMS currently when assessing/screening new clients. I took both modules several years ago and gained a lot of insight and knowledge. But in the years since I have gradually weened away from the FMS for myriad reasons. I know a lot of fitness professionals who still utilize it though and feel it’s a relevant talking point in the context of this post.

Many would be lucky to score a “2” (which is an average score), and many would showcase a right/left asymmetry, which, as we all know, means a baby seal dies.6

As a result, we’re quick to go into corrective exercise overdrive and implement every strategy under the sun that’ll increase hamstring length.

Ironically, it’s “tight hamstrings” that allow many NBA players the ability to do what they do so well. Namely, jump through the roof.

In this case stiffness is a good thing. We don’t have to fix it.

Of Note: the ASLR screen isn’t necessarily a hamstring length screen to begin with. Sure, offhand, it can be a way to ascertain hamstring length…but what we’re really looking at is the ability to both flex and extend the hip.

Stiff hamstrings can affect the ability to do so. However, more importantly, the ASLR is about teaching people to get into better positions – improving stiffness in other areas – to “trick” the CNS into turning off the emergency breaks.

Get people into more optimal positions (nudge them into better alignment), and what presented as “tight” or stiff is no longer the case.

Core Engaged Active Straight Leg Raise

 

Here we engage the anterior core – increase stiffness – to promote more posterior pelvic tilt (decrease “bad” stiffness in lumbar spine) in order to improve ROM, in addition to getting movement from the right areas (in this case the hips).

Likewise we can throw the hip flexors underneath the bus. I think we all know someone who’s been stretching their “tight” hip flexors since 1997.

Newsflash: If you’re someone who’s been mindlessly stretching your hip flexors for that long, with no improvement, what the hell?

I’d garner a guess the reason they feel tight/stiff is due to protective tension (and not actual tightness).

The stretch you’re doing – what I like to call the BS Hip Flexor Stretch – is doing nothing more than increasing “bad” stiffness in the:

  • Lumbar spine.
  • Anterior hip capsule.
  • My eyes.

It exacerbates and feeds what’s causing the issues in the first place.

Instead, perform a REAL Hip Flexor Stretch by increasing (good) stiffness in the appropriate areas – the anterior core and glutes – and actually get at the crux of the issue.

 

Another prime example would be the lats.

Stiff lats can be a bad and a good thing.

When Shit Hits the Fan (I.e., Bad)

In mine and Dean Somerset’s Complete Shoulder & Hip Blueprint, we spend a large portion of time speaking about the lats and how, in the overhead athlete population (as well as in the general population), they’re often stiff/short and overactive.

As a result: Overactive/stiff lats will drive more shoulder depression, downward rotation, adduction, as well as lumbar extension in general.

Anyone familiar with PRI (Postural Restoration Institute) and their thought process and methodologies will recognize this “Scissor Posture,” where the pelvis is pointing in one direction (tilted forward in Anterior Pelvic Tilt) and the diaphragm pointing in another direction (due to an excessive rib flair and lumbar extension).

This is not only an unstable position to be in, but also keeps the nervous system “on” at all times, driving more sympathetic activity.

What’s more, with regards to shoulder health, overactive lats will make it much less likely someone will be able to elevate their arms overhead, as well as “accessing” their lower traps (which share a similar fiber orientation as the lats @ 135 degrees), which, in concert with the upper trap and serratus, aid scapular upward rotation, posterior tilt, and protraction.

Taking the time to coach someone to turn off (or down-regulate) their lats in order to flex, externally rotate, and abduct their shoulder works wonders.

Bench T-Spine Mobilization

 

Wall Lat Stretch w/ T-Spine Extension & Lift Off

When Lats Can Increase Your Overall Level of Badassery (I.e., Good Stiffness)

And now it’s time to turn those fuckers on!

Your lats are a MAJOR player when it comes to performance in the weight room and lifting heavy things.

It also behooves you to turn them on in order to improve your technique in the “big 3.”

With the deadlift in particular there are some significant advantages:

 

Another trick I like to use to help people learn to use their lats during a deadlift is to attach a band to the bar and a stationary object.

 

Trainees will learn very quickly what it means to “pull the bar towards you” and to keep the lats engaged throughout the duration of a set.

You can also peruse a few more options in this IG post from a few weeks ago:

 

View this post on Instagram

 

A post shared by Tony Gentilcore (@tonygentilcore)

In this light, stiffness isn’t such a bad thing.

So, you see…

…it’s not always end of days or something that requires going into DEFCON 1 corrective exercise purgatory mode. Whether or not stiffness/tightness is bad or good depends on the context.

CategoriesStrength Training

You Just Wait Till You’re My Age

Cue raspy & ornery Clint Eastwood voice…

“You just wait till you’re my age. You won’t be training like that.”

Active old man doing sport

Pffft Whatever

I was 25 at the time, and had just started working at my first “gig” in the fitness industry as a “Health & Wellness Specialist” at a corporate fitness center just outside Syracuse, NY.

The company I worked for, which at the time was a branch of Johnson & Johnson, was contracted by other companies to come in and “run” or otherwise operate their gyms on premise. Employees either before work, during their lunch hour, or after work would come in to not stab their boss in the face run on the treadmill, lift some weights, or let off a little steam…and it was my job to show them the ropes.

It was a win-win. Employees had access to state-of-the-art facilities (at $9 per month, a steal), and the company had reduced health care costs.

I wasn’t training professional athletes or Victoria Secret models or anything like that, but like I said…it was my first gig as a fitness professional, and I found the work rewarding. It was easy, I was getting paid to chill in a gym, and I enjoyed the people I was surrounded by.

via GIPHY

People are funny though.

As I recall, it was later in the afternoon, and because my supervisor encouraged us to workout/train on site, I’d usually get my workouts in at that time when several other guys would come in to train.

Many of them I knew well.

Like any gym there were many regulars and I was able to build a rapport with them. We’d lift, we bust each other’s balls, I’d play my EDM, life was grand.

I was younger than the bulk of them by a decade (if not more), and I remember one day after a heavy(ish) set of deadlifts one of the Clint Eastwood types (who didn’t train with us and spent the majority of his time on the elliptical) looked at me and repeated the quote above:

“You just wait till you’re my age. You won’t be training like that.”

I laughed and shrugged it off. I was in no way confrontational. What would have been the point?? He was watching a rerun of Murder, She Wrote.

It would have been too easy.

Plus, you know, I wasn’t interested in getting fired.

I’m not gonna lie…there was a part of me that was downright irritated. “Tha fuck outta here,” I said to myself. I loved training. I loved lifting heavy things. I was 25. I was bulletproof. I was going to do this till I was 90 years old. What the hell did this guy know?

I’m now 45.

And while I still feel the guy who blurted out that nonsense was and still is a tool, I’d be remiss not to acknowledge that he was kinda-sorta, in the teeniest-tiniest of ways…right.

Come Again Now, Tony?

Now, this is in no way to insinuate that I feel being over 4o is over-the-hill. Sure I have a few aches and pains here and there, but who doesn’t?

I look pretty good too.

Granted, male pattern baldness entered the picture a long time ago, but I still can hold fort with many guys younger than myself.

But I’d be lying if I said I haven’t had to alter my training the older I’ve gotten.

I can chalk 1/3 of that up to maturity.

Another 1/3 to life…(running a business, spending time with family, kitty cuddles).

I still love training, and I still love lifting heavy things, but it doesn’t have the same panache or gravity as it had when I was 25.

Back then it’s all I did. I lifted weights, weighed my food, hung out at bookstores, and watched Alias like a boss. As you can imagine I was a major hit with the ladies.

Now that I’m older, my priorities have changed.

I still train 4-5 times per week, but my life doesn’t revolve around it. I don’t hyperventilate into a brown paper bag if I happen to miss a training session (for the record: I don’t miss many).

And,  Alias reruns are still a thing.

The last 1/3 of the equation, and I say this reluctantly, can be attributed to physiology. Yes, as we get older, our body’s will inevitably remind us that we’re not 25 anymore.

However, rather than succumb to the adage “that’s just how it is, deal with it,” I’d like to offer some insight on how guys my age can (and probably should) tweak their training to help set themselves up for long-term success.

1. Train Like a Powerlifter & Bodybuilder

 

I’m a strength coach and meathead through and through, so of course I’m a little biased when it comes to the “Big 3.”

If you want to get bigger and stronger it behooves mostly everyone to cast a spotlight on the squat, bench press, and deadlift. This is not to say other exercises don’t enter the discussion, but those three tend to be the big players when it comes to building an impressive physique that performs well.

An easy equation I like to use for old(er) guys is:

“Train the “big 3” like a powerlifter, then satiate your inner bodybuilder.”

What I mean by this – and this is just a suggestion, nothing set in stone – is that every training session should start with one of the “big 3” and you’d work up to a few heavy sets of three or sets of five.7

Once you do that: you’d drop the weight (10-20%) and perform 1-2 sets of AMRAP (As Many Reps As Possible). Jim Wendler’s 5/3/1 is a great example of this protocol.

Another option I like is using the EDM (Estimated Daily Max) protocol. The advantage of this approach is that it takes into account daily/weekly fluctuations in one’s readiness to train.

In other words: Some days you feel like the Rock and want to get after it hard in the gym. Other days you feel like you’ve been hit by a rock and just don’t have the juice.

Using EDM sets just means you work up to a “daily max” (usually 3-5 reps) FOR THAT DAY. It’s not a true max effort.

It’ll look something like this:

Back Squat

A. EDM of 5: Take as many sets as you need in order to hit a challenging set of 5 (where you have 1-rep left in the tank).

Once you hit that number, stay there, and then perform an additional 2-4 sets of THREE reps. This will allow you to get some more volume in with an appreciable weight, but you should still be able to perform them reasonably fast and with impeccable technique.

After that, all your accessory/assistance work will be high(er) rep in nature. For me accessory work should have a purpose.

Namely it helps address a weakness or technique flaw in one of the “big 3.” So for example, if you tend to be slow off the chest with your bench press a great accessory movement would be the Spoto Press.

 

High-reps reduces the loading, which results in less wear and tear on the joints. And you still get the pump.

In reality, though, the benefit is that training in both fashions provides more of an undulated approach where sets/reps/loading is constantly altered.

In essence: you get the best of both worlds.

2. Hire a Coach.

This was a game changer for me personally. Part of the reason why I hired my own coach was because I was sick of doing my own thinking. I write hundreds (if not thousands) or programs each year, and by the time it’s time to write my own program…I’d rather swallow a live grenade.

My brain is mush and I don’t want to deal with it.

Having my own coach takes the guess work out. I tell them my goals and they write me monthly programming to help me get there.

It’s fantastic. Coaches need coaches too.

3. Live a Little

Remember that part above where I mentioned how I used to weigh all my food? Looking back, it sucked.

Now, don’t get me wrong: I understand there’s a time and place for it. I’ll often recommend it to people just so they have a better appreciation for just how much food they’re actually eating.

Too, I understand that competitive aesthetic athletes or fitness models may need to be a little more meticulous with keeping tabs of what they put into their body.

Where I believe it becomes a problem is when this action starts to have an effect on people’s relationship with food and/or has a negative effect on their day-to-day routines.

I like to follow the lead of my good friend, Bryan Krahn, who, outside of the times when he’s purposely trying to get shredded (at 40+), doesn’t sweat the technique when he has a few slices of pizza and beers one night or heads out for some extra dessert.

He trains like a beast, so who cares if he wants to have some homemade apple crumb!?

The key is that he’s back on task the following day. A one-day “excursion” is exactly that…one day.

It’s like what Dan John has to say on the topic:

Recently, a woman told me her friends can’t make a mistake.

What? Well, what she told me was this: Since they were attacking fat loss with aerobic work and strict dieting, they didn’t have any wiggle room. The woman, who holds herself nearly year-round at a very impressive 19% bodyfat, told me she enjoys desserts, cocktails, BBQs and fine food. But, and this is a big but, she can also do 10 pullups. She is very strong in the weightroom. In other words, her glass is so big, she can afford to cheat a little here and there.

That made no sense to me. Then I watched her train and thought about some other women I work with. When she presses an impressive kettlebell overhead (half her bodyweight with one hand!), her entire system has to gather up resources, and then adapt and recover from the effort. When little Edna at my gym thinks the five-pound dumbbell is heavy, she isn’t going to tax her body very hard.

Edna can’t eat cake.

4. Caloric Intake Should Match Activity Level

I’ve been at this long enough to know what I need to do – nutritionally speaking – to lose some fat or gain some weight if I choose to do so. I know what foods I need to eat and which ones I tend to “handle” well.

via GIPHY

I like to call this instinctive eating.

On days I train – especially on lower body days – I tend to push my calories a little higher.

On days I don’t train, I don’t push the envelope as much.

One Caveat: We tend to forget that even I days we don’t train our body still needs calories to promote recovery. I feel many make things way too complicated than they have to be by following some sort of periodized Lunar Intermittent Fasting protocol on non-training days and Carb-Back Loading on training days, and then, every other month, Paleo.

Stop making things so complicated. It’s a fucking apple. Eat it.

Admittedly, this “rule” could be applied to anyone at any age. But I find that as we get older and we’re a little less active and little less spontaneous, and “things” tend to slow down, it provides a ton of merit.

5. Hey, Guess What? You’re Not a Spartan Warrior (or a Navy SEAL)

Stop purchasing and following programs that cater to this bullshit.

via GIPHY

6. Loss of Athleticism and Competitiveness.

Unfortunately, when we hit a certain age things like slow-pitch softball and bowling become our only form of athletic activity.

It’s better than nothing, but come on.

If you don’t use it, you lose it (I’ll refrain from the obvious penis joke here).

Build some more athleticism into your training. You don’t need to go hard-core CrossFit, but why not include some more medicine ball training? Or maybe box jumps?

Some find a respite by competing in powerlifting or bodybuilding or both.

And if that’s not your bag – it’s not mine – I’d encourage you to seek out a gym where others will push you to train hard.

Even if it’s once per week it can make all the difference in the world.

7. Do Your Cardio

Yes, it can help in the weight room.

Don’t believe me: read THIS.

Categoriespersonal training Program Design Strength Training

The Art of the Indicator Set

The 21st century has graced us with a bevy of technological advances:

  • High-speed internet.
  • Telescopes that now treat us to images of Black Holes
  • Nanotechnology to help improve manufacturing, healthcare, climate change, and agriculture.
  • Pizza crust made out of cauliflower.

The health/fitness sector has also benefitted. Trainers have the ability to work with clients from all over the world in real-time.

Seriously, cauliflower is now used to make pizza crust! Even more miraculous is that it doesn’t taste like sawdust.

We also have the capability to measure things like bar speed and heart rate variability via applications on our phone; all of which provide data to help us gauge our “readiness” to train on any given day.

Technology surely is great.

However, when it comes to ascertaining one’s readiness to train I tend to lean more toward the anti-app route, and instead rely on what I call “INDICTOR SETS.”

Copyright: jegas

What the Heck Is An Indicator Set?

The easiest way to explain is via some anecdotal observances.

I was walking to my studio to train the other day where the plan was to show up, warm-up, crank a little Mobb Deep over the stereo, get angry enough to want to fight a tornado, and work up to a heavy(ish) triple on my deadlift (535 lb).

On paper it looked like a done deal.

But once I started warming up, things didn’t go quite as planned:

135 x 5

225 x 5

315 x 3

405 x 1 (didn’t feel horrible, but didn’t feel great)

455 x 1 (INDICATOR SET)

An indicator set basically lets me know whether or not I have “it” that day.

For instance, in the previous two weeks, 455 lbs (which is ~80% of my 1RM) literally flew up. Based on “feel” of my bar speed, and how effortless the set felt, I knew I could make a run for a high 500’s pull.

Put another way, I gave myself the green light to go for it, and I did.

Conversely, 455 felt like absolute garbage the other day.

It felt slow off the ground. And it felt even slower at lockout, which I normally never have any issues with.  The indication was: “Tony, if you attempt to go any higher you’ll run the risk of shitting your spine.”

So, I did the smart thing and called it.

I re-racked the plates, turned the page, and did my accessory work:  DB reverse lunges, a little pouting in the corner, and some pull-throughs.

Listen, it’s not a perfect system, nor is it anything remotely scientific. To be as transparent as possible: I am not anti-technology. But I am anti-technology to the point that many (not all) people tend to miss the forest for the trees when it comes to their readiness to workout.

If their Apple watch indicates a modicum of fatigue they’ll shut that shit down faster than you can say, well, apple.

Just because your watch says you should avoid training on any given day doesn’t necessarily mean you have to. Besides, I’m not entirely sold on the reliability of those apps anyway. I’ve had clients walk into a session feeling like a million bucks only to have their watch tell them danger, danger, DANGER, and to not even look at a barbell.

On the flip side, I’ve also had clients show up feeling like they made out with a petri dish, only to warm-up, move around a little, and then feel like Leonidas leading the Spartans to battle.

Indicator sets help you learn to FEEL whether or not you’ve got the juice on any given day. In short: It’s a form of auto-regulation that helps you to not have to rely on some algorithm.

Plus, it’ll save you a few hundred dollars…😙

At least in this scenario you’ll have some tangible, performance-based evidence to help you gauge things. Muscle fatigue is one thing and tends to be easier for many people to use as a metric.

If you’re overly sore you can feel that and tweak your programming accordingly. CNS (or nervous system) fatigue is a bit more nebulous and harder to pinpoint, or even feel for that matter.

Indicator sets help you with the latter.

To that end, I encourage you to start utilizing indicator sets as part of your warm-up on the days you know you’re going to be pushing the envelop. 

Pick a weight during your warm-up that you can use to “gauge” where you’re at that particular day. This number should be heavy enough to be challenging, but one you KNOW you can perform fast and with immaculate technique.

(this will likely be around 80% of your 1 rep-max)

Trust me.  The whole mindset of lift heavy or go home – while admirable – isn’t always the best approach.

Categoriespersonal training Strength Training

Strength Training For the Real World

Just to be clear: This blog post has nothing to do with the reality series, The Real World…😉

Speaking of which, I crushed that show in its early days. I watched every season up until Paris (season 13); after that it kinda lost its luster for me. Watching people make out in hot tubs wasn’t my idea of must-watch-tv.

(Excuse me while I go catch up on The Bachelorette).8.

Nope, today’s guest post, written by NY-based personal trainer Elaine Studdert (who wrote THIS post on sustainable fitness on this site a few months ago), pertains to strength training as it relates to “real world” activities like yard work, rough-housing with your kids, hauling suitcases, and fighting off a pack of ninjas.

We’re enamored if not programmed to think that the more advanced an exercise or program the better it must be. That couldn’t be further from the truth.

Enjoy!

Copyright: daizuoxin

Real World Strength Training

I’m a proud hockey mom to three boys. As my boys grow older their hockey equipment grows with them. Back when they were just little Mites, I’d carry their bags – which were heavy but manageable.

Fast forward to the Pee Wees and Bantam divisions, those same hockey bags have gotten exponentially bigger in size and weight. Even though they carry their own gear now every once in a while they need a hand. This is one of the many reasons I need to maintain the ability to pick up heavy stuff.

And this is true for everyone, whether it’s a hockey bag or a trash bag. In all of our lives, there will be situations that require heavy lifting.

This is real world training.

Training that doesn’t take place in a gym.

This is the type of training we need more than that weekend boot camp class.

Carrying suitcases, hauling groceries, walking up a flight of stairs, picking up your kids/grandkids, running after your dog, moving furniture, picking laundry up off the floor, etc.

The list goes on and on.

These everyday activities may not seem like a workout. In fact, we usually take for granted our ability to manage these tasks, until it becomes a challenge. That’s why it’s so important to put the work in every day. Being consistent over time will keep you in form to be capable of these everyday activities.

In the healthcare industry these movements are called ADL’s (activities of daily living).

Basic self-care activities that people do on a daily basis. We learn these basic skills as young children. As we play, run, jump and navigate the playground our body is figuring it all out and getting stronger. It’s important to find your adult playground to maintain this functional movement.  Maintaining the ability to perform ADL’s as we get older should be top priority.

So even if we’re not training for a sporting event, we should technically be in training every day for life.

How Do We Get Fit for Life?

Real life requires us to:

Squat – ex. getting up and down from a chair

Hinge – ex. pick something up off the floor

Push – ex. Push a shopping cart

Pull – ex. opening a car door

Carry – ex. holding a suitcase or grocery bags

Training these movements with external resistance or load is essential for maintaining muscle mass. And as we age, we want to hold on to our muscle as long as we can.

This doesn’t mean we have to be become bodybuilders or Olympic lifters. For most of us, this just means picking up some weight and performing these movement patterns 2-3 times per week. Strength training with movements that mimic real life will prepare you for all the activities you do on a daily basis.

It’s really as simple as that.

Where do we start?

The overwhelming amount of fitness information and resources we have access to can be confusing and complicated, especially for someone who is new to exercise.

  • What is the right plan?
  • Who do I follow on Instagram?
  • What app do I download?
  • Which device do I need to monitor my activity?

Breaking it down to the simplest components will make it less intimidating. Don’t overthink it. The quality of the exercises is way more important than quantity. Just start with the fundamentals and take it from there. Put one foot in front of the other and the rest will happen.

Here’s a Sample @Home Workout

A1. Squat: Goblet Squat w/ Lowering

A2. Hinge: Band Pull-Through

A3. Push – Gripless FacePull to Press

A4. Pull – Band Row Rotational Row w/ Weight Shift

A5. Carry – Goblet Carry

 

Carrying some weight, making small gains day in and day out, pushing yourself hard but not killing yourself. It all adds up and keeps us in shape to do the things in life we enjoy.

About the Author

Elaine Studdert is an ACE Certified Personal Trainer based in Westchester, NY. She trains clients virtually and in-person at HealthyFit in Mamaroneck. Elaine specializes in functional movement and kettlebell training. She loves to work with clients who are looking to improve their quality of life through movement. See her most recent article on virtual fitness training at Larchmont Loop.

Follow Elaine on social media: Instagram: @elainestuddert

Categoriespersonal training Program Design Rehab/Prehab Uncategorized

Should You Train Through Pain?

We live in a world surrounded by inevitabilities:

  • Summers in Florida will be hot.
  • Winters in New England will be cold..
  • People will perform stupid antics on social media (the latest being the Milk Crate Challenge)

Additionally, if you’re an active person, particularly if you lift weights, unless you’re name is Wolverine, it’s inevitable you’ll (probably) experience pain during exercise.

Maybe your knees will feel a little cranky after a serious squat session or your shoulders will be mad after prioritizing the bench press for several weeks.

What’s more, many people after a hiatus due to injury have to navigate the rehab process, which can be a painful experience and about as fun as sitting on a cactus.

Pain is never desirable.

Then question, then, is…

…should you train through pain if it’s present?

Copyright: ocusfocus

Should You Train Through Pain?

Well, it depends.

If you have a knife lodged in your thigh, no.

You should go to the ER.

However, if we’re discussing any of the aforementioned scenarios highlighted in the introduction my response is an emphatic “YES!”

Albeit, with some caveats.

If you want to elicit change, you need to move. When we move, we induce something called mechanotransduction, which is just nerd speak for “tissue begins to heal.”

Pain, when DOSED ACCORDINGLY, can be beneficial during exercise. When we push into a little pain there’s generally better short-term results than if not.

Whenever I’m working with a client/athlete experiencing pain during exercise (especially in a rehab setting) I like to use a “pain threshold” scale.

On a scale of 1-10 (1 = no biggie, I got this and a 10 = holy shit, a panther just latched onto my carotid), exercise should hover in the 2-3 realm.

Elaborating further, my friend and colleague, Tim Latham of Back Bay Health in Boston, uses a stoplight analogy when it comes to pain during exercise:

  • 0-3 on the pain scale = green light. GO.
  • 4-5 = yellow light. Proceed with caution and modify ROM, technique, sets/reps, etc
  • 6-10 = red light – stop and revisit at a later time.

Let’s Put This Into Action

Let’s say I have a client who had ACL surgery a few months ago and has been cleared by their doctor and physical therapist to begin more aggressive strength training.

My expectation isn’t that (s)he is going to walk in on Day #1 and feel like a million bucks; there’s going to be some degree of discomfort. However, I am not going to shy away from it and attempt to avoid it at all costs.

Remember: A little pain is okay, if not preferred. It’s imperative to challenge the body. I’d make the argument that a lot of what inhibits or slows down the rehabbing process for many is the threat of UNDERloading.

I.e., doing so little that the body is never forced to adapt to anything.

Tendons, muscles, and bones NEED (appropriate) load in order to heal and come back stronger.

Taking my ACL client through the process I may have them start with a deadlift. So long as their pain stays within the 0-3 range, it’s all systems a go.

If that number jumps to a 4-5 it doesn’t mean we have to omit the exercise altogether. Instead we do the following:

  • Modify ROM – Elevate the barbell off the ground (less knee flexion)
  • Modify Tempo – When in doubt, slow down. It’s actually quite profound how effective this simple tweak can be.
  • Adjust Technique – Play around with foot position or stance to see if something feels more comfortable.
  • Adjust Volume – Sometimes we’re too overzealous with volume and need to ramp up more slowly.

If the pain threshold at any point falls in the 6-10 range then we know we’ve overstepped our coverage and we need to stop that exercise immediately and regress.

It’s not a perfect system and there’s no doubt an aspect of subjectivity to things, but I hope this helps encourage people to not be deterred if pain is present during exercise.

It can be an important cog in the healing process.

CategoriesProgram Design Strength Training

3 Reasons Why You’re Not Getting Better At Lifting Heavy Things

“I haven’t come across anything yet that can’t be cured by getting stronger.”

I heard this quote several years ago. I can’t recall who said it, but whomever it was was assuredly someone who’d make my top 10 list of people I’d want to hang out with.9

It stuck with me, and save for male pattern baldness I agree with it 100%.

Copyright: spotpoint74

3 Reasons Why You’re Not Getting Better at Lifting Heavy Things

Outside of the minor nuisance of being the default person your friends & family rely on when furniture needs to be moved, there’s very little that can go wrong with getting stronger.

Athletes will typically jump higher, run faster, be able to change direction on a dime, and otherwise dominate the competition in their respective sport.

And they’re not the only ones who reap its benefits.

Getting stronger works wonders for regular gym folk (both male and female) as well. While many have a goal to perform better in their recreational basketball, flag football, softball, or Laser Tag league…

…building a solid foundation of strength bodes well for the more aesthetically minded individual too.

BTW: If you’re actually in a Laser Tag league, congratulations. You’re awesome.

For the most part strength = muscle.

Guys who can deadlift 2.5x bodyweight aren’t small.

To steal a train of thought from the great Dan John, women who can perform 5+ chin-ups (I’d even make the case for ONE chin-up) typically don’t need to fret over eating an extra slice of carrot cake.

And to that point, even if someone’s goal is fat loss, the more muscle they have the less “aggressive” they’ll have to be on the dietary side of the equation. This isn’t to imply the process is any easier and that you’re less likely to want to stab someone in the throat whenever you’re hangry. But, for all intents and purposes, those who have more muscle (and therefore probably a solid base of strength) generally don’t need to go into “I hate my life mode” when it comes to dieting.

Stronger people tend to be more resilient and don’t get hurt as much either. The saying “getting strong(er) is corrective“ can’t be stated enough.

Above all, those who are stronger are generally harder to kill once the zombies eventually take over.

So what are some factors that prevent or deter people from getting stronger?

Omitting the obvious culprits like not using progressive overload, listening to one syllable that comes out of Tracy Anderson’s mouth, or, you know, dying, below are a few less common talked about factors.

1. Recovery

I put this first because:

1. It’s that important.

2. Admittedly, it’s the most boring and most likely to be glossed over.

HINT: DON’T SKIP THIS.

 “You’re only as strong as how well you allow yourself to recover.”

Physiologically speaking you don’t get stronger (or bigger) during a workout. You break down muscle tissue and accumulate fatigue.

Both are necessary and it’s what causes the body to adapt, grow, and become stronger and stuff.

However, it’s how well you allow yourself to recover in between bouts of training which dictates consistent and long-term progress.

This can mean any number of things.

It’s hydration, it’s ensuring ample total calories in a 24 hour period (peri and post-workout nutrition isn’t nearly as life-and-death as we’ve made it out to be in the past), it’s keeping up with soft tissue quality (foam rolling, occasional massages), and most importantly it’s making sure you go the fuck to bed.

via GIPHY

Nothing kills all the hard work you put in the gym then not getting ample sleep at night.

I can’t tell you how many conversations I’ve had with high-school, collegiate, and professional athletes throughout the years where they’re scratching their heads as to why they’re not getting stronger and why they always feel as if a mack truck ran them over:

  • Are they not doing enough sets/reps?
  • Maybe it’s because they’re not taking “x” supplement?

Only to find out they’re up until 2-3AM every night playing Halo or flipping left/right on Tinder.

It’s a drastic example, and most reading right now aren’t quite as oblivious.

But this does speak to those of you who stare at a television, computer screen, or iPad for hours leading up to bedtime (or what I like to call nighty nights sleepy time) which then results in less quality rest.

I’m a huge proponent of setting a ritual for bed.

My wife and I bought room darkening curtains to block out as much outside light as possible, and I always sleep with a fan on at night to serve as “white noise.”

In addition I’ll always read in bed.

It’s more or less a signal to my body to “shut up.” And, to be honest, it’s rare that I can get through five pages before I’m nodding off.

So, long story short: GO TO BED.

Also, to the CrossFitters reading: it’s okay to take a day off occasionally. It works wonders for recovery. And no, going into your box on “free days” to perform a front squat Tabata or, I don’t know, ‘Alejandro’10 doesn’t count.

If you want to do something go for a walk.

2. You’re Lifting Heavy Things Too Much

I know many of you reading are thinking I’m off my rocker with this one, but hear me out.

There’s a popular line many strength coaches have used throughout the years:

“Far too many people are concerned with constantly testing their strength (1RM) rather than building it.”

I couldn’t agree more.

For the fun of it, audit yourself.

When was the last time you tested your 1RM in something?

If you’re like most people it was yesterday. And prior to that it was last week. And prior to that it was the week before that.

Don’t get me wrong: Training in the 85-95% 1RM range IS important from a strength development standpoint. Here we see many positive adaptations, like:

1. Maximal number of motor units are recruited.

2. Fastest MU’s are activated (high-threshold motor units).

3. The discharge frequency (rate coding) is increased.

4. Activity – inter and intra muscular coordination – is synchronous.

5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).

6.  At least 37 IQ points (<=== it’s science).

Photo Credit: Elitefts.com

However, it’s important to understand that most of the popular strength-based programs out there – 5/3/1, Cube Method, Juggernaut, etc – the bulk of the volume hovers in the 60-80% (1RM) range.

That’s in stark contrast to what many people perceive as the right approach when strength is the goal.

To reiterate: It’s still very important to train heavier than that – and the above programs do include work in the 90% + range – but it doesn’t have to be as frequent as one might think.

Training heavy all the time is going to wear you down. Not only will your joints take a beating, but it’s neurally taxing as well.

In the end, for most people most of the timer, it’s SUB-MAXIMAL work that needs to be prioritized more frequently.

Not only does it ensure immaculate technique – which allows people to “express” their strength more effectively – but it helps in building a much larger base so you can attain a higher peak (in strength).

3. Making Stuff Harder For the Sake of Making It Harder

Some people just want to be crushed in the gym, and that’s cool. I appreciate and respect whenever someone likes to work hard and get after it.

Here is where I have a TON of respect for CrossFit.

But making an exercise “hard” for the sake of making it hard (or to make yourself feel tired) won’t necessarily equate to better results.

When I write a program I need to be able to back up my rationale for every exercise I have someone perform. It’s easy to make someone tired.

Push a Prowler for 30 minutes.

It’s a whole nother ball game to enhance someone’s performance; to get them better. I need to be very particular with what movements and exercises I include given someone’s goals, injury history, and current ability level.

You know the saying “you’re only as strong as your weakest link?” Well, if getting stronger is someone’s goal that’s pretty important.

When most people think “get strong” they look to the big 3: squat, bench press, and deadlift.

In terms of any accessory movements I include in a program, 95% of them are going to be aimed at addressing some form of weakness or technique flaw in the aforementioned big 3 lifts.

The other 5% is dedicated to bicep curls.

Because, biceps.

A Few Examples

  • Someone is falling forward or having a hard time out of the hole in the squat – An easy fix would be to have them spend more time within the ROM they’re having the most trouble in. Pause squats for 2-5s (with 50-70% of 1RM) is an excellent choice. Another option here is to perform more Safety Squat Bar squats
  • Someone is weak off their chest in the bench press –  Again, more time spent where they’re weakest would be ideal. Pause bench press or maybe high(er) rep sets with the Spoto Press.
  • Someone is weak at lockout with the deadlift – Dedicated speed/technique work with a lower % load would work, as would adding chains to the lift, or maybe some RDLs.

The theme to hammer home is to use your accessory work to address something useful, rather than making exercise hard for the sake of making it hard.

Categoriescoaching Program Design Strength Training

How To Make Your Programs Programs Your Clients Will Actually Follow

This article is not going to dive into the x’s and o’s of program design.

For that you can peruse my Resources Page and find plenty of options to fit your fancy. Instead, today, I wanted to peel the onion (so-to-speak) and discuss the layers of program design that rarely get discussed.

Copyright: wavebreakmediamicro / 123RF Stock Photo

How to Make Your Programs Programs Your Clients Will Actually Follow

This post is going to hit on the more nitty-gritty and nuanced stuff.

The stuff that is the culmination of equal parts time under the bar, experience, and not sucking. The stuff that, while I feel are very important and what helps to separate the great coaches from the sub-par ones, might come across as trivial or inane to some, and certainly won’t win me any additional Instagram followers.

Wow, I’m really selling it here aren’t I?

Lets dive in.

1. It’s Not About You

No, really, the programs you write have nothing to do with you.

Copyright: sean824 / 123RF Stock Photo

Sure, you’re writing them and it’s your expertise and coaching people are paying for. However, the program should be about your client/athlete and reflect their needs and goals.

I think it was Alwyn Cosgrove who first coined the phrase

“You should write programs, not workouts.”

On top of that, and equally Earth shattering, is a common quote I often defer to from the great Dan John:

“The goal is to keep the goal, the goal.”

Any Joe Schmo with biceps and a weekend personal training certification can write a hard workout that will make someone hate life.11

Writing a program – one that’s individualized – serves a purpose, addresses one’s unique injury history, caters to his or her’s goals, takes into account ability level, and on top of all that, is flexible, takes some thought, professionalism, skill, and attention to detail.

Listen, I am all for getting people strong (which, granted, is subjective) and I can appreciate anyone who places a premium on having their clients squat, deadlift, bench press, and deadlift.

Deadlift is listed twice….because, deadlift.

However, if your client is a newbie or is just looking to lose 10-20 lbs, or could care less about benching 2x bodyweight, the program should reflect that.

There’s two extremes that generally end up happening:

1. Trainer/coach doesn’t give a shit. Client shows up, trainer is ill-prepared, and what follows is some smorgasbord of laziness, complacency, and fitness industry cliches. I.e., client is paying for a babysitter who just so happens to show them how perform a shitty looking lunge.

2. Trainer/coach does give a shit. Albeit is too much of a narcissist to recognize that because he or she prefers to train like a powerlifter, Olympic lifter, bodybuilder, or CrossFitter, doesn’t mean ALL of their clients need to train the same way too.

Before you know it you have:

  • 14 year old’s who have never mastered a squat performing Tri-Phasic 1-Legged Pistol Squats vs. Bands while dragging a sled
  • 35 year old house wives working on their quad sweep
  • 55 year old CEOs with poor shoulder flexion performing kipping pull-ups for AMRAP.

Makes sense.

At the end of the day people are more apt to follow and stay invested in a program – long-term – if they know it’s catered to them and has their best interests in mind.

Like it or not, this is a SERVICE industry….and while I recognize there’s a bit of head-butting between what people need to be doing and what they want to do, it’s your job as the fitness professional to find and include that balance.

2. Avoid Fitting Square Pegs Into Round Holes

Yo, check it.

1️⃣ No one HAS to back squat. And if they do, no one HAS to use the low-bar position.

2️⃣ No one HAS to pull from the floor. And if they do, no one HAS to use a straight bar.

3️⃣ No one HAS to bench press. And if they do, no one HAS to use a crazy excessive arch. Or use a barbell for that matter.

4️⃣ No one HAS to listen to A Tribe Called Quest radio on Pandora. But you kinda do. Trust me.

Another “trap” I see a lot of fitness professionals fall into is marrying themselves to any ONE way to do or perform anything.

For lack of a better way of putting it: I fucking hate this way of thinking.

I lose a lot of respect for coaches who are that narrow-minded and unwilling to understand that there are other coaches out there getting just as good (sometimes better) results not doing what they’re doing.

Piggy backing on what was mentioned above (on individualization) – everything kinda falls under this umbrella…from exercise selection, order, and even the variation.

I mean, if someone has the shoulder mobility of a pregnant rhinoceros it makes zero sense to force them into back squatting, let alone using a low-bar position.

Photo Credit: Menno Henselmans

It won’t do them any favors and will likely frustrate them as it will feel weird (possibly even hurt) and will do little in building a greater degree of competency.

If I felt squatting was still important for them and it fit into their goals, a better way to build success (and competency) would be to use a SSB (Safety Squat Bar) variation or maybe even Anterior Loaded KB Front Squats:

 

Here I can still groove a sexy squat pattern but take the upper body restrictions out of the equation.

Likewise, with deadlifts, no one outside of a powerlifter or weightlifter must pull from the floor. It’s a rare instance – kinda like a Centaur or a vegan dish that doesn’t taste like wallpaper – when someone walks into my gym on day one and can demonstrate the mobility (and stability) requirements to do so safely.

Honestly, my first order of business with many people is to help them find their hip-hinge before I worry about lifting anything heavy off the floor.

To that end, if someone lacks the ankle dorsiflexion, hip flexion, or t-spine extension to get into proper position, maybe a trap bar would be a better option?

I find it’s a more “user-friendly” way of introducing the deadlift.

What’s more, in terms of stress and sheer loading on the spine, the trap bar will be a better option for most people anyways. With a straight bar the center of rotation is further away from the bar, whereas with a trap bar it’s right smack dab INSIDE.

https://www.youtube.com/watch?v=p-sA3PG1kGY

 

Want to make your programs programs your clients will actually follow?

One of the best strategies is to include exercises and movements that best fit their ability level, shows them success, and helps to build competency.

Everyone is different. Respect that.

3. Other Stuff I Was Going to Elaborate On But This Post is Already Long Enough

via GIPHY

1. Write Shit Down.

As in, write down and keep track of what your clients are doing per session (and encourage them to take ownership and do it themselves).

A funny thing happens when people start to keep track of what they do session to session. This little thing called progressive overload manifests and people start seeing results.

It motivates them.

Soon they’re lifting weights (for reps) they couldn’t sniff three months prior.

And it’s a beautiful thing.

2. Experiment with Semi-Private Training

My good friend and former business partner, Pete Dupuis, wrote a fantastic article on this topic that you can read HERE.

It’s not for everyone, but I find the semi-private training model works like a charm to help motivate people. There’s a lot to be said about being surrounded by like-minded individuals and training amongst a group of people who will push you, encourage you, and call you out when you skip sessions.

3. Know When To Back Off

This coincides with what I mentioned above when I said a program should be flexible.

You may have programmed for a client to work up to a few heavy sets of triples on their deadlift on a particular day, but they show up and it’s readily apparent they had a horrible night’s sleep, or maybe they’re just mentally exhausted from resisting the urge all day to Sparta kick their boss in the throat.

Regardless, whatever was planned is…just…not…going…to…happen.

You better have a plan B in your back pocket.

4. Don’t Forget To Put In Stuff They WANT To Do

It bears repeating, this is important: I’m all for playing the “there’s a reason why you’re paying me, I’m the expert” card.

But it’s only going to work in your favor to toss your clients a bone and not take yourself so seriously sometimes.

My female clients love it when I put in some extra glute specific work at the end of their training sessions. My male clients are 100% down for a quick 5-minute “Sun’s Out, Guns Out” arm finisher.

Pants optional.

5. Sprinkle in Some Markers

As in, don’t be afraid to write in prescribed loads you want your clients to hit.

I find many people are notorious for underestimating their ability (or maybe hesitant to push the envelop) and need a little nudge from their meanie head strength coach.

Here’s an example of what I mean, a snidbit of a program I wrote for one of my female clients last month:

Week 1: Trap Bar Deadlift

  • 3 sets of 5 reps @ 155 lbs

Week 2: Modified Sumo Stance Deadlift

  • Warm-up
  • Hit 200×1
  • Then 3 sets of 4 reps @ 180 lbs.

Week 3: Modified Sumo Stance Deadlift

  • Warm-up
  • Hit 205×1
  • Then 3 sets of 2 reps @ 190 lbs

Week 4: Modified Sumo Stance Deadlift

  • Warm-up
  • Hit 215-220×1
  • Fist pump x infinity
  • Then 3 sets of 5 reps @ 160 lbs

One of her goals, before the end of the year, was to hit a 200 lb (straight bar) deadlift. She crushed that goal, a few months early mind you, because I didn’t baby her and gave her some markers to hit.

Here she is hitting 210 for an (easy) single:

She’s been nailing her training sessions, and all because I used a little Jedi mind-trickery and told her what weights to use.

Want to motivate your clients? Challenge them and prove to them they can do stuff.

Categoriescoaching Program Design

The Lost Art of Simple

I’m on vacation this week, and as a result I told myself I wasn’t going to do much of anything other than take many naps and eat a metric boat load (which is a shade more than a metic fuck ton) of honey wheat pretzels.

(Mission accomplished on both fronts).

I didn’t want to leave my readers hanging for a whole week, though, so I took it upon myself to schedule a few posts of repurposed content this week.

If you’re new to the site, it’ll be a new article.

If you’re a veteran of the site (and you missed it the first time around)…IT’S LIKE YOU DON’T EVEN PAY ATTENTION TO ME ANYMORE! WE USED TO BE ABLE TO FINISH EACH OTHER’S SENTENCES. NOW WE DON’T SAY MORE THAN THREE WORDS TO ONE ANOTHER. I HATE YOU. YOU’RE RUINING MY LIFE!12

What’s our obsession with making things hard or complex?

Copyright: alphaspirit / 123RF Stock Photo

The Lost Art of Simple

I remember when I was a kid all I needed to entertain myself was my bike. I’d ride around pretending I was Knight Rider talking to my bike as if it were KITT.13

“Turbo boost KITT.”

And then I’d pedal faster.

“Oh snap, we’re under heavy fire and need to perform counter measures.”

And then I’d swerve back and forth between trees avoiding every heat seeking missile sent in my direction.

“KITT, eject, eject.”

This is when I’d point my bike in the direction of some sweet jump I’d have constructed, and, well, this would happen:

 

Nowadays you ask a kid to go outside and play and they’re looking at you as if you have three heads and wondering how that’s even possible without an iPhone in hand. It’s almost as if there has to be some form of technology or gadgetry involved.

A frisbee? No way.

A wiffle ball and bat? Pfffft, whatever.

A tree? Hahahahahaha.

The simple days of simple games are long gone. I mean, I know they exist, and I know there are kids out there still playing hide-n-seek, kickball, and pick-up basketball.

But it’s few and far between. Pokemon Go, seemingly, has replaced the playground.

I can’t help but notice the same parallel in the fitness industry. People (on both sides of the fence: fitness pros and non-fitness pros alike) seem to be under the impression that fancy or complex is somehow better than simple. And maybe even more tragic: many believe that better results are always a result of adopting complex methodologies over the simple ones.

Sometimes this is true. Oftentimes it’s BS.

Since I’ve opened CORE I’ve had several coaches come in to shadow and observe for a few hours at a time.

core

It’s always an honor and I am more than willing to accommodate. Sure they could spend their time reading Mike Boyle or watching Kelly Starrett videos, but no, some choose to come in on a Saturday to watch people deadlift and listen to Annie Mac on BPM radio.

What’s cooler than that?14

One theme I am becoming more cognizant of is how surprised some coaches are about how “simple” my programming is.

There’s very little glitz and glam or shiny bright objects to pivot from the fact that all I really want is for my clients/athletes to become unapologetically brilliant at the basics.

People squat, people hip hinge, and people perform these things called rows, push-ups, and Farmer carries.

You may have heard of them.

Antiques to some, I know.

Furthermore, is my assessment process.

The idea of simple starts there. Unless someone is coming in with a lengthy injury history or is training for something super specific like, say, I don’t know, the Mime Bombsniffing Olympics, what advantage is there in making the assessment more complicated than it has to be?

Taking a more global approach is a fantastic starting point for most people. There’s no need to put them under a microscope. If anything, for most people most of the time, their “assessment” is nothing more than an opportunity to weed out “red flags” by taking a quick peek at hip IR/ER, hip flexion/extension, and other things like overhead shoulder mobility.

In a sense I’m trying to see what their passive ROM is, are there any limitations, and if so, 1) does it match their active ROM and 2) are there any test/re-test strategies I can implement to see an improvement?

To a larger degree (and stealing a quote from my friend, Roland Fisher):

“Can you do the thing that you want to do? Yes. Good. No. Let’s fix that.”

Here’s the Thing: 80% of my assessments are done on the gym floor. There’s only so much poking and prodding I can do on table before A) shit starts getting weird and B) the client starts feeling like a patient.

In reality the assessment should be a watered down training session.

  • I want to see them squat.
  • I want to see them hip hinge.
  • I want to see them Dougie.

 

I can glean way more information watching people move. And too, they get a taste of what a typical training session will be like with me.

It’s a very simple procedure that, when some coaches observe, comes across as super-duper minimal, and it throws them off, as if to say, “Really? That’s it?”

Yep, that’s it.

People want to train.

They could give two flying shits about their big toe dorsiflexion. Trust me.

Funny Side Story: I was once given a “bad” review at a conference I spoke at because in my topic, “Shoulder Assessment,” I didn’t demonstrate anything “new and innovative.” To which I was like, “Well, since when does shoulder assessment need to be new and innovative?” Why not take the mindset of doing the “boring” screens well?

Note to Self: Bring a flame thrower to next speaking engagement. That will add some innovation.

Going Back to Programming.

This is another component where I feel simplicity has its benefits.

The never-ending game of  oneupmanship on social media many fitness pros play is exhausting. This is a conversation for another day, but the LOOK-AT-ME, performative vibe many take is absurd. I watch some of the videos people put up and all I want to do is say “Riiiiiigggghhhhttt.”

I also want to throw an ax into my face, but that’s besides the point.

Comparatively speaking my Instagram feed is probably batshit boring to some people.

I can hear the cacophony of “BFD” comments now. “Wow, cool Tony. You have your clients squat. What’s next: A set of chin-ups?

No, wait, Pallof Presses!?!?!”

Actually, yeah. Probably.

Call me crazy, but I’d rather educate and provide a rationale for putting up certain videos/pictures (cute cat pictures aside) than worry about whether or not I’m earning some fleeting social media credibility.

What’s more, you wanna talk about boring and vanilla? Grab two back-to-back programs of any client of mine and it’s a safe bet you’ll see more of a linear periodization approach, which is about as vanilla as things gets. Take my client Sara for example (the woman in the video above).

On the days she trains with me at CORE we tend to focus more on the coaching-intensive exercises like squats and deadlifts. We’ll first hit one of the two hard (generally, lower reps/mid to higher intensity loads) and follow suit with “everything else.”

Here’s how we approached her squats and deadlifts the past two months.

October

Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4)
Week Sets Reps Load
1 5 2 85%
2 Hit 135×1 then 3×5 115 lbs
3 3×1 @90% then 3×5  75%
4 Hit 140×1 then 3×5 120 lbs

November

Sumo Deadlift (Weeks 1,3), Back Squat (Weeks 2,4)
Week Sets Reps Load
1 4 5 75%
2 135 x (2×1) then 3×3 @ 125 lbs
3 5 5 75%
4 145×1 then 3×2 @ 130 lbs

If you pay particular attention to her squat progression, it’s more or less me ensuring she was doing more work each week.

Nothing magical or advanced at all.

And it worked.

She smoked a PR of 145 lbs this past Monday. While listening to Lil Kim. Because that’s how we roll.

Program design doesn’t have to be complex.

All it really comes down to is ensuring you’re coaching your clients well (<– a lost art in of itself) utilizing stances and grips and bar placements that suit their goals and anatomy…

…and that they’re placing a premium on doing more work over the course of several weeks/months.

Simple and Boring. It Works

I’m willing to bet your clients will prefer a simpler approach (if not thrive on it) once you give it a fair shot.

  • People tend to not need as much novelty as they think. Muscle confusion is a stupid concept. People need consistency in order to master movement.
  • You don’t always need to increase load. People need to earn the right to increase weight on the bar. Staying within a certain range for several weeks and accumulating volume is often a undervalued way to progress.
  • Try not to make assessment to much of a thing. Granted, if someone has a lengthly injury history you may need to go down some sort of rabbit hole to figure out what exacerbates their symptoms. And then attempt to address it. But more often than not people will appreciate you not putting them under a microscope. If you treat the assessment as more of a training session and not some sick game to point out every miniscule dysfunction and how much of a walking fail someone is, they’ll be less likely to think you’re a douche.