stuff to read while you’re pretending to work

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 2/15/19

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Singapore, Republic of Singapore: July 20-21st

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.

Find out more details HERE.

NOTE: For the Singapore event you’ll need to use THIS link.

2. Coaching Competency Workshop – Raleigh, NC

I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.

This is a great opportunity for other fitness professionals to gain better insight into my assessment and program design process.

And cat memes.

Can’t forget the cat memes.

Full details (date, location, itinerary, how to register) can be found HERE.

EARLY BIRD rate ($50 off regular price) ends THIS weekend (2/17).

SOCIAL MEDIA SHENANIGANS

Twitter

When performing Prone Y’s/Prone Trap Raises, a subtle tweak that’ll make things feel better is to adopt a thumbs up position (bottom vid).This allows for more external rotation and opens up the acromion space. pic.twitter.com/IWSjQL3B86

— Tony Gentilcore (@tonygentilcore1) February 14, 2019

Instagram

View this post on Instagram

Here’s a little doozy I made up as part of @lilew13 workout today. . Hanging Psoas March. . Start from a dead hang and then pull your shoulder blades into your back pocket and assume the Hollow Position (feet out in front, not straight down. Why? Because I said so. And because you’re less apt to crank through the lower back this way. And because it promotes more anterior core recruitment, better alignment, and because I said so). . With a band looped around the feet, bring one knee towards the chest in a CONTROLLED manner. Try to eliminate as much swaying as possible. . Perform 5-8 reps per side. . This is a fantastic core exercise, in addition to scapular stability and a psoas strengthening thingamabobber (which is a muscle, despite being short due to people sitting a lot at desks, can also be weak because many people never train above 90 degrees of hip flexion). . Lisa’s pretty badass, so I wouldn’t use this drill with stark beginners. Instead I’d start with them lying on their backs on the floor performing the same marching pattern. . However, if you’re looking for a challenging exercise give this one a test drive.

A post shared by Tony Gentilcore (@tonygentilcore) on Feb 11, 2019 at 10:27am PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

The Complete Trainers’ Toolbox – A lot of Smart People

– 9 industry leaders.

– 17 total hours of content (tackling issues that every trainer/coach can commiserate with).

– 1.7 CEUs available.

I’m really proud to be a part of this resource which is designed to help build and improve other fitness professional’s businesses. Whether you’re a commercial gym trainer, a strength coach, physical therapist, a gym owner, an industry veteran, or new, you’re bound to learn something from this resource that will help separate you from the masses.

The launch sale ends THIS WEEKEND (2/17), so you have to hurry if you want to take advantage of it…HERE

Master Your Kettlebell Swing – Matthew Ibrahim

There are a lot of moving parts to mastering the KB swing.

My boy Matt breaks it down step-by-step to make it less likely everyone’s eyes will bleed when they see you swing….;o)

Heart Rate Variability for Athletes – Zach Long

I’ll admit that HRV is a gap in my coaching repertoire.

This was an interesting and to the point article by Zach.

February 15, 2019 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 10/19/18

I’m currently in Ljubljana, Slovenia. I’m here teaching the (Even More) Complete Shoulder & Hip Blueprint with my brother from another mother, Dean Somerset.

Man, this is a beautiful country. I mean, take a look at THIS. (<— FYI, not a pic of my biceps).

Anyhoo, we’re taking a brief hiatus from walking around and I figured I’d post a quick Stuff to Read post.

BUT FIRST…CHECK THIS STUFF OUT

1. (Even More) Complete Shoulder & Hip Blueprint – Los Angeles, CA

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

But now.

BUT NOW……

….It’s the (Even More) Complete Shoulder & Hip Blueprint.

A bunch of wordsmiths we are.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

How to program around common injuries.
How to “connect” the appropriate exercises to the client/athlete.
How to squat and deadlift like a boss.

Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)

All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.

To register and for moe details go HERE.

2. Coaching Competency Workshop – NYC

I’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.

Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.

EARLY BIRD RATE ends next week.

Full details (itinerary, location, and cost) can be found HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

You don’t HAVE to squat, deadlift, bench press, row, OLY lift, powerlift, do Turkish get-ups till you’re blue in face, participate in bodybuilding or CrossFit in order to see results.

All are fine, none are the “x” factor.

You DO need to train with INTENT and with purpose.

— Tony Gentilcore (@tonygentilcore1) October 15, 2018

Instagram

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I love utilizing the hollow position with my clients. It’s a versatile way to add variety and help people appreciate what it REALLY means to “own” full-body tension. . Here’s an exercise I stole from my friends at @bostonstrengthtraining that ups the ante on the hollow position adding in a band pullover. . Here’s my client Sara crushing it. She makes it look easy, so don’t be fooled.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 15, 2018 at 3:54pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Creating a Safe Training Environment For Clients Who Are Survivors – Dr. Lisa Lewis

If you work with women the odds are you have a number who, whether you’re attune to this information or not – have negative feelings about their body, their sexuality, and/or have been assaulted.

Please take the time to read this article.

There’s No Such Thing as Injury Prevention – Dr. John Rusin

And the award for grossest picture to use for an articles goes to John Rusin……haha.

SOLID advice in this article though.

You Can’t Budget Your Way to Becoming a Millionaire – Matt Morizio

Short, sweet, and to the point.

Really liked this one by an former athlete of mine, Matt Morizio.

October 19, 2018 Tony

Stuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 3/9/18

Can someone please make a legitimate rationale why we don’t just make “Daylight Savings Time” standard time year round?

Granted this is rooted from a selfish place and is all about me being a cantankerous, sleep-deprived parent of a one-year old.

Seriously, why?

Whyyyyyyyyyyyyyyy?

SIDE NOTE: Lisa and I are finally heading out to go see Black Panther tonight. Up until this point I still feel Winter Soldier is the best Marvel movie yet, but I’m expecting my face to be melted tonight for sure. Can’t wait.

BUT FIRST…(STUFF TO CHECK OUT AND OTHER TIDBITS CURATED TO MAKE YOU A BETTER COACH OR HUMAN)

1. I’m Everywhere In 2018

I’ve got a bevy of speaking engagements lined up for 2018, and next week begins the madness.

I’ll be in NYC speaking at a few Equinox locations on March 16th and 17th, and from there on out I’ve got a place to be at least one weekend every month for the foreseeable future.

It’s a nice feeling to be in demand.

I’d encourage you to click the link above or THIS one for more details/insights into where I’ll be and when.

Events Just Around the Corner

Spurling Spring Seminar – Kennebunk, ME: April 14th
Coaching Competency Workshop – Sterling, VA: April 21st
The Fitness Summit – Kansas City, MO: May 4-5th (Dean Somerset and I are doing a special 4-hour PRE-CON for this event).

2. Precision Nutrition Level 1 Coaching Certification

Registration for this highly competitive certification opens on April 4th. However, I’ve got some good, nay, fucking amazing news.

I’ve negotiated some awesome perks for you:

Early access to enroll on April 3rd (24 hrs before they open to the public), increasing your chances of getting in.
A huge discount (up to 33% off the regular price).

This is without question one of the best certifications any fitness professional can possess, offering incredible value and helps to separate you from the masses.

Go HERE for more info.

Stuff To Read While You’re Pretending To Work

The Best Dumbbell Exercises You’re Not Doing – T-Nation Compilation

12 coaches, 12 exercises to possibly add to your exercise repertoire.

The Rep Scheme Manifesto – Stephane Cazeault

Want to know what are the best rep schemes for strength, muscle growth, or being able to beat a grizzly bear in a knife fight?¹

Check this out. It’s pretty stellar.

The 6 MOST Common Deadlift Mistakes Women Make – Lana Sova

She had me at deadlifts.

Social Media Shenanigans

Twitter

We all have bad days. Kid’s sick, spouse is angry, your favorite tv character died, whatever. It’s still imperative as a coach to show up and demonstrate to your athletes/clients that you WANT to be there.

— Tony Gentilcore (@tonygentilcore1) March 3, 2018

Instagram

The landmine is a very versatile piece of equipment. And it’s not just for upper body drills. Here’s one of my favorite lower body movements to do with it: Perpendicular 1-Legged RDL. I’m sure there’s a more eloquent way to explain it, but the different stance just feels less cumbersome and feels more natural to perform. Also, for those who may struggle with balance this landmine variation helps a bit.

A post shared by Tony Gentilcore (@tonygentilcore) on Mar 7, 2018 at 5:18am PST

March 9, 2018 Tony

Stuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 3/2/18

It’s Friday.

You know how we do.

Copyright: gregorylee / 123RF Stock Photo

BUT FIRST…(SPEAKING ENGAGEMENTS, STUFF I’VE WRITTEN, & OTHER TIDBITS CURATED TO SHOWCASE HOW IMPORTANT I AM)

1) Coaching Competency – Sterling, VA

Excited to head back to the DC area and present at Beyond Strength Performance NOVA in Sterling, VA.

Assessment, program design, exercise technique, how to make killer LOLCat memes. It’ll all be covered.

2) The Fitness Summit

I’m excited to be heading back to KC this year for The Fitness Summit. It’s always been one of my favorite fitness events of the year.

This year is a first, however.

Dean Somerset and I have been invited to do a Pre-Conference to get the festivities started that weekend.

We’ll be taking deep dive into squat and deadlift technique: discussing ankle, foot, hip and upper extremity considerations in conjunction with regressions/progressions, programming, and breaking down technique flaws.

It’ll be a four-hour glimpse into how we coach.

There’s currently a FLASH sale of $10 off for the Pre-Conference ($90), and then you get to listen to the likes of Bret Contreras, Alan Aragon, Mark Fisher, Susan Kleiner, Greg Nuckols, and many others for the next two days after that.

And there’s some sick BBQ.

You won’t want to miss it.

3) Spurling Spring Seminar

I’m excited to announce that both myself and my wife, Dr. Lisa Lewis, will be presenting at the inaugural Spurling Spring Seminar at Spurling Fitness in Kennebunk, ME in a few months.

If you live in New England and you’re a fitness professional you won’t want to miss it. Early bird special is currently in effect.

Stuff To Read While You’re Pretending To Work

Sleep: Start Taking It Seriously – Jarrod Dyke

Here’s my thought: Almost always, the reason why most people fail to see consistent progress in the gym is because their sleep habits are piss poor.

It’s not because you’re not taking enough creatine laced with Raspberry Ketones dipped in Unicorn tears. Nor is it because you’re not adding chains to your squats.

The reason why you’re “stuck” is because you need to go to freaking bed.

Low Fat vs. Low Carb? Major Study Concludes: It Doesn’t Matter For Weight Loss – Examine.com

Sha-ZAM.

Low-carb zealots may want to sit down wipe their tears with a bread stick.

Strapped For Time? Your Body Is a Barbell – Todd Bumgardner

The picture of Ron Burgandy will make sense. Promise.

I have a lot of clients who travel for work and don’t always have access to a barbell. This article will now be shared with all of them

Excellent stuff from Todd.

Social Media Shenanigans

Twitter

Nutrition Tip to Nutritionist (from a non-nutritionist): Stop saying cheese and peanut butter are good sources of protein. I LOVE both, and they do *have* protein, but calorically dense per/serving. Mediocre, nay, paltry, sources of protein at best.

— Tony Gentilcore (@tonygentilcore1) February 28, 2018

Instagram

Strength training during pregnancy is a thing. I’ve helped train many women through this delicate time, and every time they’ve gained resiliency and bounced back faster after the big event. Every pregnancy is different, LISTENING to the body is important, and changes in programming are bound to take place, however this doesn’t mean we can’t still get after it in the weight room. Here’s my client Neidine getting in her hip thrusts at 14 weeks.

A post shared by Tony Gentilcore (@tonygentilcore) on Feb 28, 2018 at 3:29am PST

March 2, 2018 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 5/12/17

Remember last week when I said I was going to switch gears and start doing this series earlier in the week rather than Friday?

Yeah, that was dumb.

We’re back to Fridays.

Check This Stuff Out First

1) Strong Body-Strong Mind – Toronto

Last year Lisa and I had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto in about a month to pick up where we left off.

In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and BOSU ball lunges (<— kidding), and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes. Not only that: but also how to encourage more competency and autonomy with your clients as well (both of which help you make more money).

For more information and to sign up, please go HERE.

2) Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

3) Recent Podcast Appearances

Lift the Bar Podcast w/ Stuart Aitken

In this episode Stuart and I discuss entrepreneurial shenanigans and professional development.

The Strength Running Podcast

Endurance athletes and lifting weights. It’s a thing.

Stuff to Read

4 Steps to Deeper Learning – Mike Robertson

I have such a hard time absorbing information and retaining it. Mostly because there’s so much of it out there! I thoroughly enjoyed this post from Mike and took a lot from it.

4 Reasons to Do the Touch and Go Deadlift – Lee Boyce

I’m not going to lie: I’ve always been a coach who rolls his eyes at people who perform the touch-and-go deadlift.

As I always say, “it’s a DEADlift not a BOUNCElift.”

Hahahaha, get it?

Anyways, this article from Lee made me think twice about my idiocy.

The Effects of Eating a Truckload of Protein – Mike T. Nelson

“Out of all the things you could do to improve your health, performance, and body composition, worrying about too much protein is WAY down on the list. In fact, if you’re going to worry about protein at all, it might make more sense to worry about not getting enough.”

Social Media Shenanigans

Twitter

Hate to break it to you: but you can’t have a lack of mobility issue without a poor stability issue somewhere else.

— Tony Gentilcore (@tonygentilcore1) May 7, 2017

Instagram

Sweet. Loved this new row variation I stole from @dr.joelseedman_ahp. The addition of bands brings the challenge to a whole new level and, honestly, better “matches” the pattern I’d prefer people perform their DB rows. Instead of a straight up and down motion (which often leads to excessive humeral extension and subsequent rolling of the shoulders), here we focus on more of an arc. Now we really hammer the lats. Think about bringing your elbow towards your hip or back pocket. No need to go any higher than that. Whew – lats were on fire after this.

A post shared by Tony Gentilcore (@tonygentilcore) on May 11, 2017 at 10:41am PDT

May 12, 2017 Tony

Stuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 4/7/17

Lisa and I (and Julian) are traveling back to Upstate NY this weekend to visit family and to both present at the SUNY Cortland Health & Wellness Conference. As you’re reading this we’re en route (and likely on our 11th pit-stop, give or take, to change a diaper or feed our little Gremlin).

Lets jump right to this week’s round-up.

Stuff to Check Out Before You Read Stuff

1) Strong Body-Strong Mind – Toronto

Lisa and I are happy to announce we’re bringing back our Strong Body-Strong Mind workshop.

Last year we had the privilege of presenting together in Austin, TX and London, UK, and we’re elated to be heading to Toronto, Ontario to pick up where we left off.

In a nutshell I speak to a little assessment talk, program design, and breaking down technique on a few common lifts such as the squat, deadlift, get-up, and blindfolded chainsaw juggling, and Lisa speaks to more of the mindset side of the equation and how we can help build better rapport and “buy in” with our clients/athletes.

For more information and to sign up, please go HERE.

2) Complete Shoulder & Hip Blueprint – Orlando

Our Vancouver shindig in April sold out, but Dean and I have recently announced a stop in Orlando, FL later this year, October 21-22nd at Spark Fitness.

I’ve never been to Orlando. There’s no way in hell I’m visiting Disney World.

You can go HERE for more details and to sign up.

Stuff to Read While You’re Pretending to Work

Complete Sports Conditioning – Mike Boyle

Sha-ZAM this is a doozy. I was sent an advance copy of Mike Boyle’s latest resource and while I’ve only just begun watching it, what I have seen is really, really, really good.

I mean, come on…it’s Mike Boyle.

The man has been coaching for 35+ years and knows a thing or two about how to prepare athletes well. I appreciate Mike’s candidness and no BS, commonsense approach.

You can currently purchase the entire set at $100 off the regular price, but it the sale ends TONIGHT (4/7).

Check it out HERE and hurry!

How to Improve Ankle Mobility and Stability – Brad Cox

The Biggest Problem for Personal Trainers – Michael Keeler

The “problem” doesn’t = lack of program design skills or the ability to name all the muscular attachments to the scapulae in alphabetical order (and in Latin). Nope, it has everything to do with a skill that’s becoming rarer and rarer in the fitness industry.

Lack of people skills.

Social Media Shenanigans

Twitter

Unilateral UPPER body training is just as important as unilateral LOWER body training. Don’t skip it.

— Tony Gentilcore (@tonygentilcore1) April 5, 2017

Instagram

You can blame @dsomerset1 for my growing collection of crazy cat gentleman reading material. He presented this gem to me last night and said “I saw this in LA and had to get it for you.” He’s a true friend.

A post shared by Tony Gentilcore (@tonygentilcore) on Apr 1, 2017 at 8:04pm PDT

April 6, 2017 Tony

Stuff to Read While You're Pretending to Work

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

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

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

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

Stuff to Check Out Before You Read Stuff

1. Latest article up on MensHealth.com

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

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

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

Pffffft, whatever.

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

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

3. 2 Workshops Coming Up

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

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

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

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

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

For more information you can go HERE.

The “Stuff” to Read

The Smarter Alternative to Ineffective Unstable Surface Training – Meghan Callaway

Weeeeeeeeeeeeeeee.

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

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

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

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

Physical Preparation 101 – Mike Robertson

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

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

Social Media Shenanigans

Twitter

Deadlift Tip: it’s called a DEADlift (not a bounce lift). Come to a complete stop on the floor…;o)

— Tony Gentilcore (@tonygentilcore1) February 8, 2017

Instagram

Easy peasy.

A photo posted by Tony Gentilcore (@tonygentilcore) on Feb 6, 2017 at 5:29am PST

February 10, 2017 Tony

Stuff to Read While You're Pretending to Work

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

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

Stuff to Check Out Before You Read Stuff

1. Oh, Hello

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

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

And so it begins…..

2. Appearance on Ben Coomber Radio

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

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

Direct download HERE.

iTunes download HERE.

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

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

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

4. 2 Workshops Coming Up

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

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

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

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

For more information you can go HERE.

The “Stuff” to Read

The 10 Most Overrated Workouts and Diets – T-Nation

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

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

Woo-hoo for the Pallof Press!!!

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

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

Social Media Hightlights

Twitter

On Turkish get-ups, if you have to rush to the next transition that speaks to lack of stability & ownership of the load. Please, go lighter.

— Tony Gentilcore (@tonygentilcore1) January 30, 2017

Instagram

My new favorite tricep exercise. KB Tricep Extension w/ Roll. Got the idea originally from @dr.joelseedman_ahp when he explained the advantage of using the KBs allow for more ROM. Here I perform a 3s eccentric on the way down then “roll” the elbows forward before pressing back up to the starting position. Perform these for 8-12 reps and you’ll love it.

A video posted by Tony Gentilcore (@tonygentilcore) on Jan 30, 2017 at 12:41pm PST

February 3, 2017 Tony

Stuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 9/30/16

I have a few editors who are, to their credit, patiently waiting for me to submit some articles. It’s 7:30 AM as I type this and I already cracked open a Spike. Time to get to work.

But first this week’s list to stuff to read….

As a quick reminder: Dean Somerset and I will be in Minneapolis, MN the weekend of October 15th to host our Complete Shoulder & Hip Blueprint. This will be our last one of these for the foreseeable future. Well, or until Backstreet Boys do another reunion tour.

You can get more details HERE.

As (another) quick reminder: Wil Fleming’s Certified Weightlifting Performance Coach is now available, but only through next week. If you’re like me and find that the OLY lifts are a coaching gap, this is a perfect resource to help narrow it. It’s really, really well done and it does a superb job at making something so complex, simple. It’s a testament to Wil’s phenomenal coaching style.

Check it out HERE.

Why Dieting Sucks – Brad Dieter

I’ve only just “discovered” Dr. Dieter’s work, but I believe I am borderline stalking him now. I’ve been creeping on his website, I now follow him on Twitter, and, surprise Doc, that’s me peering through your window…..;o)

This was an awesome “rant” he wrote I had to share. Like this gem:

“Most people would be far better off spending more time being well fed, and using that food to maximize training that improves their strength, power, balance, endurance, and conditioning and then using short, smart, dieting cycles to focus on fat loss. In fact, the more often you spend in a “normally fed” state the more effective short, intense, periods of dieting or cutting are. “Dieting” should be used in more of a controlled, pointed, manner to elicit a specific effect over a shorter time window.”

Personal Trainers: What The Hell Are You Doing? – Charles Staley

95-99% of personal training clients = Overweight. Under-muscled. Injury-prone. Metabolic disease risk. Low energy, low self-esteem.

What most of them need = more muscle.

“Muscle is what sets a cascade of positive adaptations into motion — faster metabolism, ability to eat more without consequence, more strength, improved endurance, better balance, increased bone density, less predisposition towards obesity and heart disease. Better energy, better sleep, higher sense of self-worth.”

What most of them get = not that.

Nice one coach!

Kettlebell Swings: You’re Doing Them Wrong – Kelli & Abby Keyes

Tons of practical info from Kelli and Abby on this one, and one of the best articles on the swing I’ve read in a while breaking down many common mistakes.

Social Media Highlights

I see many of my colleagues doing this and figured I’d jump in on the action. You know, cause I’m important.

Twitter

Client: Tony my back still hurts.

Me: You still doing the mobility drills I want you to do?

Client: No.

Me: I guess I’ll go f*** myself.

— Tony Gentilcore (@tonygentilcore1) September 28, 2016

Instagram

1-arm DB row. At the top, how to perform it in way that makes my eyes bleed. Too much humeral extension (elbow going way past midline of body) is not necessary. More ROM, in this instance, does not equate to better. In fact, it can lead to anterior humeral glide syndrome and a pissed off bicep tendon and shoulder. The bottom video: how I like to coach this exercise. I definitely prefer to cue people to think “shoulder blade moves around the ribcage.” I.e., I don’t like trainees to keep their scapulae retracted the entire time (this can lead to a whole host of other issues, namely excessive downward rotation). It’s meant to move. Another cue I like: “bring elbow to hip.” The DB row is more of an arc motion than straight up and down. Also a pause at the top is never a bad idea. 90’s hip hop also helps.

A video posted by Tony Gentilcore (@tonygentilcore) on Sep 29, 2016 at 5:43pm PDT

September 30, 2016 Tony

Stuff to Read While You're Pretending to Work

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

I have two words for you: Bachelor weekend.

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

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

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

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

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

I respect that.

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

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

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

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

Have fun trying these.

September 16, 2016 Tony