CategoriesCorrective Exercise mobility Strength Training

Strength Starts Here: Breath, Control, Express Badassery

I always enjoy when I have the opportunity to introduce my readers to someone new; coach’s who are “in the trenches,” doing great things, and are well articulate in conveying their message.

Ladies and gentlemen I give you Chris Abbott. He’s a coach and gym owner based in Chicago. As it happened, he sent me a t-shirt out of the blue as a “thank you” for what I do on this blog. It was a class move and nice gesture to say the least.

Not long after Chris expressed some interest in writing a guest post, and well, it took me all of three seconds to say yes.  I hope you enjoy it as much as I did.

Strength Starts Here

Life is better when you’re strong, and that’s a fact.

Over the years as a trainer I’ve worked with average Joes, stay at home moms, significant weight loss clients, professional athletes, and a wide variety of broken and damaged people ranging from hip replacements and torn labrums to herniated/broken discs and torn knee ligaments – to name a few. Every one of these clients had one thing in common; they all reached their goals by becoming stronger.

Perhaps I’m stating the obvious, but based off of the people I see and work with daily I feel people may know they need to get stronger, may know they need to get in better shape, but they really have no idea how to actually get stronger, hence strength starts here.

Commonalities in Strength

There are certain aspects of strength that are required for success – this goes for sport, individual hobbies, and most importantly quality human movement.

My approach to those aspects can be viewed in the following way; you have attachment sites – your arms at your armpits and your legs at your hips. All movement will come from these attachment sites.

In addition you have your thoracic spine (T-spine).

Your neck, shoulders, and t-spine are all tied together; therefore healthy movement of the neck, head, and shoulders (really the entire upper body) requires healthy t-spine functioning. One could go on to describe how the upper body and more importantly a lack of alternating, reciprocating movement affects your lower body (hips and knees), but that goes beyond this post.

Furthermore, my approach can be summarized by this relationship:

  • Positional breathing leads to increased control
  • Increased control leads to increased strength development
  • Being stronger allows you to do whatever you’d like in life

Let’s break this down a bit further and see how you can own all to generate massive strength gains – and really enjoy life more!

Position and PRI

Are your shoulders really tight or are your scapula maybe just in a poor position which is limiting your range of motion?

This is usually the first time someone looks at me with a sideways head tilt expression of “huh?”

When searching for strength your key to performance will reside within your ability to take a breath properly.

All my sessions start with a common goal; restore proper breathing mechanics and allow your diaphragm to work as a primary breathing muscle rather than a postural stabilizing muscle. This does a few things:

  • Triggers parasympathetic activity in the body which results in the body “letting go” or relaxing more
  • “Letting go” will lead to increased range of motion at the attachment sites and T-spine
  • You’ll feel “lighter” – which never hurts anyone
  • You’ll be more focused – which is awesome just about any time
  • And most importantly, you’ll be in a better position to get stronger

The approach and exercises I use to correct someone’s breathing mechanics (and ultimately help restore control) stem from an organization called the Postural Restoration Institute, PRI for short. The Institute’s director, Ron Hrsuka, has devoted his life to PRI. It’s a powerful concept and one that immediately grabbed my attention after I first took one of their home study course a few years ago.

In a nutshell, PRI’s take on the relationship of posture, movement, and performance begins with asymmetries and the fact that everyone, whether you’re “righty” or “lefty”, has the same features internally – one heart, one liver, etc.

These asymmetries predispose us to shift our center of gravity and throw off our position; which in turn affects our posture, limits our movement abilities, and decreases performance. As a result, areas such as your shoulders, t-spine, and hips (sound familiar?) are placed under distress – compensation patterns develop and your ability to get strong has been diminished.

Positional breathing can be viewed as achieving the following:

  • Re-training your diaphragm from being used as a stabilizing muscle to a primary breathing muscle – this allows your body to “let go”
  • “Untwist” your body, positioning it in more of neutral state thus giving you more joint centration and ultimately greater potential for building strength

Positional breathing will open doors that lead to increased control. Remember, increased control leads to greater strength development so taking 5-7 minutes on positional breathing can and will make a difference during your set of heavy deadlifts. Here are a couple of my favorite positional breathing exercises:

90/90 Hip Lift

 

All Four Belly Breathing

 

Control is King

Flexibility seems to be the rabbit everyone wants to chase when something goes wrong.

However, as we just discovered, a lot of your flexibility concerns might in fact stem from your inability to breathe properly and your poor position. It’s not uncommon to see a significant increase in range of motion in your attachment sites after performing some positional breathing exercises.

Now that you’re in a better position, you can more easily gain control!

I view flexibility as your ability to passively pass through a specific range of motion – no ownership here, just swinging by to say hi to grandma.

Mobility on the other hand is your ability to control a specific range of motion – you’re laying the foundation and moving in!

Mobility = Control. Control = Strength.

Therefore Strength = Mobility.

In order to be strong you need to have control – you need to have the mobility needed to perform your sport, hobby, or live as a healthy functioning human being. Perhaps another head tilt “huh?”

Your sport/activity will determine how much control is needed at said attachment site(s) in order for you to perform at a high level.

A gymnast for example needs far more control than a basketball player.

You can name plenty of other comparisons that support this notion. However here’s my argument; wouldn’t you rather be able to control a much larger range than you need so as to not only become freakishly strong, but also increase your longevity by decreasing your risk of injury?

I’m not suggesting a football player be able to move like Neo in the matrix – it’s not needed, in fact for some athletes having too much range of motion is detrimental to performance.

But in the game of life – that’s a much different story and can in fact tell you from personal experience and client experience, yes you do want the increased control!

I’m falling more and more in love with Dr. Andreo Spina’s FRC system and its ability to give you loads of control. More importantly it’s blending very nicely with the positional breathing exercises I have my clients perform.

Dr. Andreo Spina is a world-renowned musculoskeletal expert. His system stands for Functional Range Conditioning. Its focus is on three main goals; mobility development, joint strength, and body control (fits pretty nicely with what we’re talking about).

The end result is people doing some crazy sh** that would likely land most people in the hospital.

A photo posted by Hunter Cook (@hunterfitness) on

I’ve been fortunate enough to learn from colleagues who are FRC certified. I myself cannot wait to join them!

Through various series of controlled articular rotations (think searching through your end range in various joint motions) one can find where he/she is limited. Once limitation is found, applying progressive and regressive isometric loading (PAILs and RAILs as he calls them) can be used to increase your usable range of motion – more control = more room for strength.

From there you can play with lift offs and other fun movements but the overall takeaway is clear; you will gain loads of control which can lead to loads of strength!

One of my favorite non-FRC exercises for control is the Arm Bar as it allows the athlete to simultaneously gain shoulder and t-spine control

Life is better when you’re STRONG

This is the fun part. In my mind the end of my little equation is whatever you want.

If you’re an athlete maybe it’s run faster, jump higher, or get stronger.

Or, maybe it’s longevity – for athletes this can mean millions and millions more in income. For people who are injured or de-conditioned it could mean a fresh start or at least a new perspective on life.

The key I’ve realized is this; no matter what sport you play or what hobby you enjoy, everyone needs to be strong and there IS a relatively easy way to get there. It all starts with a breath followed by owning your body – gaining control.

Once you have control you are in fact in control – do what you want!

Until then, keep practicing.

I myself am a simple man. I’ve become attached to swings and getups everyday for my workout. My workout is short, effective, and to the point. My newest warm-up routine has 1 rule – I can’t use anything other than my bodyweight. This has not only placed me in a great position to start my swings, but also led to some fun movement sessions prior to my “workout”.

To summarize; strength starts with a breath, is enhanced with control, and transforms into greater strength – which leads to all around awesomeness in life.

Be STRONG!

About the Author

Chris Abbott has been a personal trainer for the past 7 years. He and his wife recently moved to Chicago where Chris Abbott Piche started Evolution Strength and Performance – a company dedicated to getting people strong through postural restoration, body weight training, and kettlebell training. He develops programs used for weight loss, total body strength, and overall health and wellness. Additionally, he works with clients who have suffered from back, knee, hip, and shoulder pain.

Along with neighborhood clients, he has worked with a variety of professional athletes including NFL, NHL, MLB, MMA, Pro Lacrosse, and European Basketball.

“I want people to realize there is more to life than the gym, and that life is better when you’re strong. It unlocks opportunities to enjoy life more, become a faster, more powerful athlete, or return to hobbies you’ve been unable to do for years.”

You can learn more from Chris by joining his newsletter or visiting his website. Additionally he’s on instagram and facebook.

 

CategoriesAssessment coaching

Become a Certified Speed and Agility Coach: Like, a Real One, And Not Just Someone Who Sets Up a Speed Ladder

Yesterday renowned speed and agility coach, Lee Taft, released his new course Certified Speed and Agility Coach (CSAC).

As the name implies, it’s a certification.

Eric Cressey wrote a well-written article yesterday on his blog elucidating the meaning of that word…certification.

Are certifications worth investing in? Which ones are the best? Which ones are the best around?

 

In strength and conditioning circles there are any number to choose from. And, much like Eric, the ones I gravitate towards and find have the most value are the ones that 1) fulfill a void or knowledge gap on my end and/or 2) stems from a source I respect.

Truthfully, unlike some fitness professionals, outside of those certifications that “govern” the industry from a professional market perspective (NSCA, ACE, NASM, ISSA, etc), I don’t latch onto any one certification so I can add letters next to my name and treat my LinkedIn account like a Pimp My Ride episode.

Lee’s Certified Speed and Agility Coach certification is the real deal.

1) You’re learning from a guy with over 25 years of coaching experience. That in of itself makes the cost (nay, investment) a no brainer.

2) You’re not just given a laundry list of drills and coaching cues, and BAM…you’re certified. You learn the WHYs behind the drills:

  • Why Lee uses specific progressions and the order in which he uses them.
  • Why he chooses certain correctives to place people into appropriate positions.
  • Why and how he periodizes things.

3) I’m personally making my way through the curriculum right now and can’t speak highly enough to the content and production quality. Going back to point #1, Lee’s an amazingly detailed and easy to follow-along coach.

4) It was filmed at Cressey Sports Performance using CSP coach, Miguel Aragoncillo, as the model.1I mean, do you honestly think CSP would allow itself to be affiliated with a less than stellar product?

Pfffft, no way!

Registration is live now at an introductory $100 off discount. If you’re like and find this sort of a material a “weak link” in your coaching arsenal or if you’re just looking for some amazing content to better yourself, look no further.

You can check it out HERE.

CategoriesUncategorized

Home Gym Basics: What You Need To Kick-Ass In the Comfort of Your Own Home or Studio

Full Disclosure: I, in fact, do not workout in my own home gym.2.

Photo Credit: Guy I hate who’s home gym this is. Pretty badass if you ask me.

I did, however, make a career adjustment within the last few months and am now doing the bulk of my coaching/training out of a small studio space I sub-lease in Boston.

Which is kind of the same thing.

Except, instead of building a man cave to get diesel in a house where I pay a mortgage…instead, I pay rent for a space that’s a little over a mile from my apartment.

My Decision

Leaving Cressey Sports Performance, a place I helped co-found and build from scratch, and arguably one of the most prestigious and well-known training facilities in North America wasn’t an easy choice to make for a plethora of reasons.

I mean, look at all the room for activities!

Many trainers, coaches, and general fitness enthusiasts would kill – or at least Sparta kick someone in the chest – for that much open space.

While others may scoff and think that much open space is wasted space.

Not really.

While many facilities go out of their way to cover every square foot with training equipment and every fitness contraption under the sun, that’s not how CSP rolls.

Much of the equipment pictured above is the same equipment we originally purchased for our 2200 sq. ft. facility back in 2007. The only difference at present day – outside of dedicated space for pitching instruction and a more extensive warm-up/movement area – is the addition of more power racks, another functional trainer, and various speciality bars.

Even as we transitioned into larger and larger spaces, we didn’t use that as an excuse or opportunity to purchase more and more equipment.

Our business model required space, and minimal equipment.

And, truth be told, I think a more minimalistic approach to equipment is the way to go anyways. Especially with regards to setting up a baller home gym or studio.

Benefits of a Home Gym/Studio

[Quick Aside: I need to reiterate that I sub-lease training space. I was very fortunate in that I crossed paths with Rebecca Breslow – owner of Run Strong Studio – who has been a wonderful ally in helping me transition from CSP.

Meaning, I didn’t have to find a space, negotiate a lease, build out the space, or worry about any of the other headaches that come with gym ownership.

That said, I do feel there are more parallels than contrasts with what I’m doing now and anyone who happens to be interested in building their own home gym.]

This is where individual differences and tastes come into play. Some people want their own space to train because they’re sick and tired of dealing with crowded commercial gyms and the plume of Axe Body Spray they have to walk through in order to get to the water fountain. Others just want a space where they can do whatever the hell they want, when they want, and maybe even do it without their pants on.

Whatevs. I’m not here to judge.

Off the top of my head here are the main draws to having your own space to train:

1) You can train when you want. After work? Sure. 5 AM? Why not? To blow off a little steam when your team loses in the playoffs? Go for it. If there’s any ONE advantage to having your own space it’s that it suits YOUR schedule. And you don’t have to worry about any Holiday hours.

Note: just be sure not to set anything up adjacent to a fish tank.

 

2) You can train however you’d like. If you’re someone who’s into powerlifting, you can equip your home gym to suit your needs. If you’re someone who’s into Olympic lifting, bodybuilding, bodyweight training, or, I don’t know, performing endless repetitions of bicep curls shirtless while you stare at yourself in the mirror chanting “I’d fuck me” Buffalo Bill style, it’s all the same.

It’s your space. You won’t have to worry about getting any weird looks from onlookers.

3) Trying to perform a heavy deadlift day with Journey playing in the background is torture. With your own space, you can play what you want.

Music is a huge component of building a workout environment that motivates you to get after it. I for one love EDM and 90’s hip-hop music. Others prefer Metallica or Rage Against the Machine or your everyday, run of the mill, vanilla, top 40 or Pop music. Whatever the case may be, it doesn’t matter. It’s your space. John Mayer Radio on Pandora. Cool.3

4) You can build your own culture and surround yourself with like-minded people who prefer to train how you train. 9 times out of 10 commercial gyms zap the life out of people and many end up meandering through their workouts because everyone else around them is meandering.

It sucks.

5) It’s an investment that will pay for itself.

You can expect to drop anywhere between $3000-$5000 for a decent home gym. I have the luxury of being able to write that expense off due to my livelihood. But even if you can’t coax your accountant to allow you to write it off, if you think about what you’d be paying in gym fees/memberships over the course of a few decades it’ll easily pay for itself.

Moreover, I find it comical that the people who will inevitably complain about the costs involved won’t bat an eye when the new iPhone comes out.

Home Gym Basics

As Mike Robertson notes in THIS piece he wrote on the same topic, available SPACE is going to be the key determinant here.

You’ll have to measure things out…length and width of floor space, but most importantly – and something that most people fail to do – HEIGHT of the ceiling.

From there it’s all about your budget. I gave a loose estimate above of $3000-$5000, but this can be scaled down (or up) depending on available funds, space, and what your needs are.

Since you’re reading this site I can only assume you’re into lifting heavy things. So here’s what I did and what I feel will be a decent direction to start for most.

Must Have Equipment

1) Power Rack/Squat Rack

You get what you pay for here. Don’t be an a-hole, okay. You can’t go cheap.

If you’re going to get something, get something you know will be durable and last. If you wanted to launch that fucker into space, you could.

Two sites are well known for their quality of racks: Rogue and EliteFTS.

At Cressey Sports Performance we went with EliteFTS. When I branched off on my own this past Fall I went with Rogue. Both are excellent choices (and speaking personally, I can attest that Rogue’s speed of delivery and customer service is top-notch).

I purchased the RML-490 rack, fully loaded (pegs, pull-up bar, spotter arms, additional set of J-cups). I needed something that could be used by two people simultaneously if necessary.

However, for the bulk of home gyms, the R3-R4 series are a good fit as well.

2) Plywood/Flooring

If you’re handy and can make your own platform, awesome. Do it (and please give me a call). If not, purchasing some rubber flooring/matting to protect your floor (and aid with sound reduction from dropped weights) is wise. Read Mike’s post above on what he did to build his own platform.

3) Barbell(s)

Again, don’t go cheap here. You could head over to your local Sports Authority or Dick’s and get a barbell for under $50. And, if budget is an issue, so be it.

However, much like a power/squat rack…you want to get something that’ll last. I purchased two Texas Power Bars. I should note I lucked out and found a local gym (via CraigsList) going out of business and was able to get two relatively unused bars at a great deal.

I also purchased a trap bar/hex bar for $120 via eBay. But you could easily look on Amazon or CraigsList too.

Massachusetts/New England peeps: I purchased several refurbished pieces of equipment from BigFitness.com, and had a lovely experience dealing with them.

4) Plates/PowerBlocks/Miscellany

Two pieces of advice on here on plates:

  • Don’t buy new (I found a local meathead here in MA who sold used gym equipment out of his garage. Plates were HALF the price compared to if I bought the same amount of weight at a store or online).
  • Don’t buy 35 lb plates. Seriously, it’s a waste. Get 45s, 25s, 10s, 5s, 2.5s as needed.

For home gyms or studios PowerBlocks are a space saver. I purchased the 90 lb set with the ability to expand up to 140 lbs – because I’m jacked – but they do offer a variety of packages.

I find suspension trainers – TRX or Jungle Gym – are a key piece of equipment to have as well, which offer a ton of variety.

Other Miscellaneous Things to Take into Consideration: collars, foam roller, bands (EliteFTS or PerformBetter.com), plate holders, mats, chalk, chalk bucket, vintage poster of Cindy Crawford.

Other Stuff to Consider

I purchased an adjustable bench so I – and my clients – could perform bench presses as well as incline/decline presses and chest supported row variations if needed.

But honestly, I don’t feel a bench is a requirement.

I listened to Dan John speak a few weeks ago and he discussed the idea of a “gym audit.” He noted that he got rid of all his benches in his home gym (where several people train alongside him), and the training got better.

I’d place things like kettlebells (I like RKC or PerformBetter here), sleds, medicine balls, boxes, sandbags, weight-vest, chains, and maybe even an AirDyne bike into the category of “nice to have, depending on a few things.”

Other things like a landmine, dip station, ab rollout, specialty bars (GCB, SSB, yoke, etc), stability ball(s), GHR, and other selectorized equipment is going to be contingent on your space, budget, and goals.

Of Note: If you’re someone who’s banged up – shoulders for example – then purchasing things like a Multi-Grip Log Bar or a Cambered/Top Squat bar become a little more of a priority.

Likewise, for me, purchasing accessory equipment like a Meadows Row handle or a Landmine attachment made sense given my clientele and mode of training.

All in all, though, I feel the stuff above will cover most people’s bases.

Do you anything to add or any pieces of advice on how to build a diesel home gym? Please share them below and it could help some people who are on the fringe.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 1/15/16

A few things before I defer you to this week’s list of stuff to read.

1) Fargo. Not the city, the show.  It’s amazing.

Don’t get me wrong, I’ve been to Fargo and it (and the people) is lovely4….but the show is rocking my world right now. If it weren’t weird (and impossible) I’d totally make out with it.

My wife and I watched season one a few weeks ago within a span of three days and I just started watching season two this week.

  • In case you’re wondering, the show has nothing to do with the 1996 Coen Brothers movie. Well, there are a few similarities in terms of source material (the Coen Bros are producers of the show), but all in all it’s a stand alone storyline that’s beautifully written and acted.
  • It’s dark as shit, which I love. The show airs on F/X, so they have a little more leeway with language and the violence they can depict.
  • And on top of the quality acting, the production value is spectacular – in particular the cinematography.
  • I highly recommend if you haven’t checked it out yet.
  • AND NO SPOILERS. I still need to finish season two.

2). Dean Somerset and I announced a few NEW DATES within the last week for our Complete Hip & Shoulder Workshop in 2016. This time in Europe. Holla!

Prague, Czech Republic – May 14-15th

Oslo, Norway – May 20-21st

 

To say we’re excited (and honored) would be an understatement. We feel between both locations we’ll be able to attract people from across the continent. So, no excuses people.

These are in addition to a handful of others we’re doing across North America this year (Toronto, Seattle, etc) which you can find more details on HERE.

3). Also, as a quick aside registration for The Fitness Summit is now open to all NEW ATTENDEES. Click HERE for more details.

And now onto this week’s list.

Are Deep Knee Squats Bad For Your Knees? – Erson Religioso

Outside of being written by someone with one of the most baller names I have ever seen, this article has a ton of great info and a pretty cool graphic for those who’s heads hurt when they read a bunch of big words.

One Quick Trick To Build Hip & Core Stability – Andrew Millett

Strength and stability are one in the same, right? RIGHT?

Not exactly.

Kettlebell Deadlifting For Strength? Yes, It’s Possible – Frank Duffy

I love using kettlebells to help groove a proper hip hinge/deadlift pattern. Unfortunately, many people seem to think that once you can lift a KB for a certain amount of reps that’s all there is. Onto the barbell!

Not so fast.

Here are some fantastic progressions to take into consideration of yourself or for your clients.

Categoriescoaching Motivational personal training

Doing Your Time: The Value of a Good Strength and Conditioning Internship

I never quite understand the infatuation some fitness professionals have with telling the world how much they’re “grinding” or hustling.” As if to imply their work ethic deserves more praise than the thousands of other coaches and trainers getting up early to, you know, go to work.

What’s more, those who continuously gloat about their grinding prowess and how “busy” they are sure do have a lot of extra time to post 37 different reminders on social media about it.

Of course, this isn’t to insinuate that people don’t actually work their butts off and have a right to brag about it. Someone like Eric Cressey or Joe Dowdell or David Dellanave or Molly Galbraith or Mike Reinold or Mike Robertson or Cassandra Forsythe or any number of fitness pros I know5 who have built a successful fitness business (and have unmatched work ethic) can do whatever the heck they want!

Here’s the kicker, though: they’re not the ones on Twitter and Instagram belaboring over the grind.

In my experience, those who do go out of their way to routinely market to the world about their hustling ways, are generally working exponentially harder to maintain the facade.

A facade that does nothing but mask what’s really going on.

He or she gets up like everyone else, trains people 4-5x per week like everyone else, and takes weekends off like everyone else.

In short: nothing special.

Nevertheless, all of this is to say that hard work – REAL hard work – does enter the conversation and matters. The fitness industry is one super saturated mess and everyone is vying for a piece of the pie.

Everyone is trying to separate themselves from the masses by worrying, first, how to market themselves or “build a brand” before gaining any experience and skills that will actually make themselves marketable.

Most often without understanding that – and please forgive the cliche – there’s a degree of “paying your dues and putting in the time” that’s involved.

“Putting in the time” is not referring to setting up twelve different social media platforms and posting videos of yourself talking to the camera about “time saving hacks” or what you had for breakfast while you’re driving down the highway.

Come on! You’re not that busy that you can’t sit down and talk without risking the lives of other drivers.

Don’t get me wrong: I understand that in today’s world part of running a successful business is staying on task with technology and understanding how to utilize it to build a brand. I’m not a hypocrite.

However, I’m referring to real work.

Real interactions with real people during real training sessions.

Basically, building real skills.

It’s a lesson many up and coming fitness pros need to understand.

It’s not sexy, but it’s what works and helps builds integrity, resiliency, and character. Annnnnd, I’m getting a bit too ranty and taking away the spotlight from today’s guest post.

Recent Cressey Sports Performance coach (and intern), Ricky Kompf, had a similar message to say on the matter. I encourage all young fitness professionals to give it a read below.

Doing Your Time: The Value of a Good Internship

Have you ever heard of the phrase….

“If you’re good at something never do it for free”?

When it comes to being good at your future career (especially in the fitness industry) the phrase should really go…

“If you’re good at something never do it for free and the road to being good at something is paved with a whole lot of free labor.”

Not as catchy but a lot more accurate.

When you begin your career in the fitness industry it’s hard to get a whole lot of hours of experience right away. Most of the time you’ll be in a situation where you are in a commercial gym and you’ll have to build up your clientele in order to get more experience.

Depending on where you are it can take a while to build up the hours you need in order to be a good coach.

With internships you have those hours right away and you’ll be able to hone your craft, become a great coach and build up confidence within yourself…all while under the mentorship of more experienced individuals.

I am a better coach now than I was seven months ago, and I owe that to my internship experience.

The value of a good internship will help you make leaps and bounds in your career as an up and coming fitness professional. Internships give you the opportunity to gain experience, be mentored by some of the top professionals in your field, work with the population you want to work with and expand your network.

I’ve been a personal trainer for two and a half years and have been lucky enough to have some influential people guide me along the way. This led me to take part in two internships that have been the greatest learning experience in my young career.

My first internship was at a successful training facility in Rockland New York called Rockland Peak Performance (RPP).

For three months I worked close to 40 hours a week with a wide variety of clientele that I had previously never been exposed to. This included youth, collegiate, and professional athletes all the way to general population clients of all ages and backgrounds.

As soon as I finished at RPP, I went directly to Massachusetts to start my second internship at Cressey Sports Performance.

For the next four months I honed my craft 32 hours a week coaching on the floor of CSP and worked alongside arguably some of the best strength and conditioning coaches in the country.

Tallying up close to 1,000 hours of experience right off the bat after graduating.

Not too shabby I’d say!

Never under estimate the value a good mentor.

The people you surround yourself with will have huge impact on who you are and who you will become as a person and a professional. When you place yourself in a situation where you are surrounded by people who are successful and good at what they do you have a better understanding as to how you can get there too.

Working with others who have a strong desire to learn and become better is a major benefit to a good internship.

A good coach’s commitment to become better may have a positive impact on you. You may find yourself picking up on the behaviors and habits they have that make them successful. I’ve always seen myself as a hard worker, but throughout my internship experience the phrase work ethic has taken on a new meaning to me. The habits I’ve developed over the past seven months have made me better and more efficient at coaching and communicating with others.

One of the least talked about advantages of pursuing an internship of your liking, is that you can choose the population you want to work with.

In the beginning of your career you have to build up your clientele…meaning you can’t choose who you want to work with; not when bills need to be paid.

By going through an internship you have the opportunity to work with the population you might want to specialize in.

Note From TG: Conversely, it opens up the possibility you may dislike it and realize what you thought you liked, you don’t. In their book, Decisive, Chip and Dan Heath calls this an “ooch,” or, a way to test one’s hypothesis or experience a small sample size.

You may in turn use that as a way to market yourself in the future.

Baseball players come to Cressey Performance because CSP is known for being the go to place to train if you are a baseball player. When you have experience with a certain population that population is more likely to pay for your services.

Finally an internship is a great networking opportunity.

Building a good network in the fitness industry gets you jobs and more clients. Knowing people who know people opens the door to where you want to be.

For example, as a previous Cressey Performance intern, you are a part of a CSP alumni intern page where job opportunities are posted regularly. This is because people in the fitness field know how good of an internship process CSP has and come to Pete and Eric asking if they know anyone good to fill a position at their facility (chances are, they do).

If you have an internship opportunity and are hesitant because it is unpaid, I highly encourage you to consider the opportunities that will open up from the experience.

If you are required to go through an internship as part of your undergraduate degree I encourage you to look at it as an investment in yourself.

Go for the internship that you will be challenged the most from.

This will give you the foundation that you need in order to become successful in this field.

About the Author

Rick Kompf is a SUNY Cortland Graduate with a degree in Kinesiology and a concentration in fitness Development. After completing his degree he went on to perform seven months of unpaid internships and is currently a Personal Trainer for Trillium Personal fitness in Syracuse New York.

Also the Founder of GainzTheoryFitness.com.

Categoriespodcast

Earn Your Worth: Appearance on the Super Strength Show

I was up late last night watching football the Golden Globe awards.

I’m a movie nerd, so I get all jazzed up watching every year and try to play along to see whom I think will win. The Revenant – starring Leonardo DiCaprio – crushed.

It won Best Actor (for Leo), Best Picture (drama), and Best Director (Alejandro Inarritu, who also won last year for Birdman).

It just came out in wide-release this past weekend and I’m heading to an early showing today at noon. Holla!

So that means I have to get my butt in gear this morning if I want to make it. Weights need to be lifted, emails need to be answered, and articles need to be procrastinated on.

I’ll be back tomorrow with some new content, but in the meantime I wanted to share one of my latest appearances on another stellar podcast.

This time around I was invited onto the Super Strength Show hosted by Ray Toulany.

Ray’s an amazing host and has one of THE best voices I have ever heard. I’d pay him to read a phonebook it’s that sultry.

In this episode Ray and I discuss some of the lessons I’ve learned throughout the years with regards to training clients, understanding quality of movement and progressive overload, and I go into some detail on my approach to program design (and why most people never see results).

It’s a fun interview, and if you have some time to kill today on public transportation or you want to listen to something as you plow through some TPS reports you can do so HERE.

Motivation and Movement LAB – February 20-21st (hosted by Mark Fisher Fitness)

Registration is now LIVE.

I had a blast at this event last year, and this year the MFF crew has upped the ante and made it a TWO-day event.

Along with Mark Fisher, Harold Gibbons, Michael Keeler, and a few other MFF members, I’ll presenting with Pete Dupuis, Artemis Scantalides, and Michael Ledbetter.

Early Bird price is $179 (which is a steal). Find out more HERE.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: Kicking Off 2016

It feels so weird to be typing the numbers “2016” doesn’t it?

Time truly does fly.

This year will mark a full decade living in Boston for me.

In that time I’ve survived living with Eric Cressey6, helped co-found Cressey Sports Performance, never used the phrase “wicked pissah” once in a sentence, and have had the luxury of witnessing the RedSox win two World Series, the Pats play three SuperBowls (and win one), the Celtics win one NBA Championship, and the Bruins with one NHL Championship.7.

2016 also marks the 30 year anniversary of when ten year old Tony vowed he’d become an honorary member of G.I. Joe.

That didn’t happen. But only because my Mom wouldn’t let me.8 Thanks a lot Mom. You RUINED MY LIFE!!!!!

[slams door]

Anyways, it’s 2016…and I h0pe everyone’s year has started off with a bang; or at the very least some arbitrary Resolution that you’ve already dismissed eight days in….;o)

A Few Things First

I’m a minimalist when it comes to supplementation. I’d tend to fall into the same camp as Alwyn Cosgrove whenever I’m asked about them and  generally respond as follows:

“Supplements are progress enhancers, not progress starters.”

If your current nutrition and training regimen isn’t getting the job done or inching you closer to your goal(s), then taking Gogi Berry Extract laced with diluted unicorn tears and belly button lint from a post-menopausal dragon fire roasted over a live volcano isn’t going to be the “x” factor.

This isn’t to say supplements don’t have a time or place and that there’s little efficacy in their use. That’s just crazy talk.

Five Supplements I Can’t Live Without. Seriously, I’d Die! – Part I

Five Supplements I Can’t Live Without. Seriously, I’d Die! – Part II

However, if you click the links above (DO IT!), you’ll note I don’t recommend anything too out of the ordinary or quack(ish). Actually, nothing is out of the ordinary or quack(ish). Namely, because I’m not an a-hole.

On the same topic, one supplement and company I can’t recommend enough is Athletic Greens.

Ingesting a high-quality greens product daily is just about one of the the best “cover your bases” healthy habits you can implement – outside of the Dan John staples of flossing and wearing your seatbelt.

Real food is going to trump any supplement, but at least here you ensure you ingest a cornucopia of good ingredients for your body in a convenient, quick-n-easy manner. And the best part is that this greens product doesn’t taste like seaweed blasted out of a whale’s rectum.

It actually, you know, tastes good as a stand alone thing.

Nevertheless, it’s something I take daily – as does my wife – and it’s also something I recommend to all my athletes and clients.

As it happens, Athletic Greens is running a special sale at the moment where you get a FREE trial (some travel packets to test the taste out yourself) in addition to a generous discount off the original price.

For more information you can go HERE.

Updated Speaking Engagements

I finally posted all of my upcoming speaking engagements in 2016 onto my website HERE.

Two that are right around the corner are:

Motivation and Movement Lab (hosted by Mark Fisher Fitness) – I had a BLAST speaking at this event last year, and if it’s any consolation I was up until 3AM the night of. Those people can party.

Complete Hip & Shoulder Workshop w/ Dean Somerset (Toronto) – Dean and I taught this course four times last year, and this will be the first one in 2016.

https://www.youtube.com/watch?v=b78JdzzvARg

 

For the record (in case you want to take advantage of the Early Bird special) we’ll also be invading SEATTLE in April.

Okay, lets dive into the year’s first list of stuff to read…..

GGS Spotlight: Dr. Lisa Lewis – via GirlsGoneStrong.com

Lets give it up for my wife on being featured on Girls Gone Strong last week. Woo-hoo!

I am incredibly proud of this, and it goes without saying I feel Lisa is someone who has many, many positive and encouraging things to say to help better prepare and empower women on the benefits of strength training.

As a licensed psychologist, Lisa is pretty much a Jedi when it comes to helping people better understand and change their behaviors. Too, she’s very much a champion of peeling back the complicated onion when it comes to each individual’s mindset and why, sometimes, they’re their own worst enemy when it comes to progress in the gym.

This article is just the tip of the iceberg and keep your eyes peeled for her name – along with Artemis Scantalides – as they combine forces for a handful of I Am Not Afraid To Lift Workshops.

Why Tom Brady’s Diet Is Absolutely Absurd – Dr. Mike Roussell

Remember: I live in Boston. So saying anything remotely defamatory of football Jesus is borderline cause for banishment.

However, I felt this was an excellent article by Mike and a fair “assessment” of things.

For another in-depth analysis, check out Adam Bornstein’s take HERE.

Strength Training Program Design 101: Exercise Selection and Order – Jordan Syatt

Jordan did an amazing job at breaking down a very long-winded and complicated topic.

CategoriesProgram Design Strength Training Uncategorized

Intensity = Lift More Weight NOT Lift Weight More

Today’s guest post comes courtesy of strength coach, nutritionist, and researcher, Mike Sheridan. Mike’s written for this site before. His article Is Running Natural? was a big hit and sparked some friendly debate.

This time around he cracks the whip on what the term “intensity” really means.

Enjoy!

Intensity = Lift More Weight NOT Lift Weight More

Other than the word functional, ‘intensity’ is one of the most misunderstood terms in fitness.  The reason you’re picturing a sweaty out-of-breath person ready to run to the bathroom and puke at any moment, is because we’ve been taught to associate intensity with exhaustion…

…and insanity!

The actual definition of intensity is pushing your muscles to their maximum capacity within the designated training variables.  Which means choosing a weight that’s optimal for the given rep range (not too light or heavy) and executing the movement with the proper form and tempo.

For example:

Sets

Reps

Tempo

DB Bench Press

4

6 – 8

3010

Note: the numbers “3010” underneath tempo do actually mean something.

3 = 3s lowering
0 = no pause
1 = 1s explosive concentric/overcoming movement
0 = no pause

If the form and tempo is not there, the weight is too heavy, or exercise choice too challenging.  Prompting the trainee to lower the load, or regress to an easier variation of the movement.

Conversely, if the form and tempo are clean, and the trainee is not challenged on the last few reps, they’re encouraged to raise the weight.

This is called ‘progression,’ and it forms the basis of ‘progressive resistance training.’ Also known as, the thing a good chunk of the population thinks they’re taking part in, when they fire up a couple giant circuits of burpee to med ball twist to skipping rope to kettlebell swing to push up to…

Muscle Confusion right?

Along with progression, rest determines the intensity of the workout. But not to the point of exhaustion or depletion that’s common in warehouses and living rooms across the country.

Sets

Reps

Tempo

Rest

DB Bench Press

4

6 – 8

3010

90sec

Yes, this type of intensity can have you slightly out of breath (especially if you’re super-setting, or pairing two exercises – usually training antagonistic muscle groups – together), but it’s very different than aerobic fatigue.

Instead of tiring you to the point where you can’t do anything, it’s pushing your muscles to their maximum capacity, and giving them adequate rest to perform in a specific training zone.

Although our obsession with exhaustive training has everyone believing we should be exercising continuously, any qualified fitness professional understands that the work-to-rest ratio determines the training zone. 

And despite the ‘rest makes you weak’ mantra from aerobic instructors, or the ‘no pain no gain’ philosophy of many CrossFitters, we start training a different energy system when rest is too short.

We’re not trying to exhaust the muscle, we’re trying to strengthen and improve it. 

When we perform an endless number of muscle contractions (repetitions), we end up building muscular endurance as opposed to hypertrophy or strength.

And start training aerobically, instead of anaerobically.

Compromising our ability to build strength and muscle, and facilitating an overall loss in power and explosiveness.  Whether it’s resistance training or not.

Even though shorter rest periods produce a larger hormonal response and more metabolic stress, while longer rest periods allow for more weight to be lifted on subsequent sets, there is still a minimum threshold for proper recovery.

If rest periods are too short, the number of reps declines, the weight lifted declines, and so does the total workout volume.

A 2013 review published in the journal Sports Medicine analyzing research on hypertrophy, concluded that rest periods longer than 1 minute are preferable for maintaining optimal workloads while maintaining some metabolic stress.

So, although metabolic stress is one of the main drivers of hypertrophy, we still need to recover between sets. 

Otherwise, any increase in exercise byproducts and growth hormone that gets our muscles all pumped up, is balanced by decreases in mechanical tension and strength capacity.

We don’t want our rest period at a point where it’s difficult to perform as much ‘work’ as would be possible with slightly longer rest.  Which means keeping it high enough to maximize the number of successful reps over multiple sets, while still experiencing adequate metabolic stress to stimulate hypertrophy.

Anything below this threshold and we’re turning strength training into endurance training.  And anything above that, and we’ll struggle to put on muscle.

As illustrated in the chart above, the magic seems to happen between 90 and 180sec of recovery between sets.

Maximizing hypertrophy (metabolic stress) without sacrificing strength (mechanical tension) on the low end, and maximizing strength without minimizing hypertrophy on the high end.

Plus, it’s maximizing muscle-building hormones (testosterone, IGF-1, gH), with high volume and intensity, while minimizing the muscle-burning hormones (cortisol) associated with excessively short rest periods.  AKA Cardio!

You can definitely bring ‘intensity’ to your workouts, but it’s not achieved by doing things faster or longer.  Bringing intensity is nailing your rest, and selecting a challenging weight that you can perform with proper form and tempo.

Don’t shorten the rest, or do extra sloppy reps, like the exhausted exerciser.  And don’t do partial reps with a weight that’s too heavy, like a bro with an ego. 

That’s not intensity, it’s stupidity!

Author’s Bio

Mike Sheridan has been advising on nutrition and fitness for nearly a decade. He developed an obsession for research early in his career as he noticed the immense gap between the scientific evidence and the message to the public.

Mike has helped a tremendous amount of people lose the fat and keep it off without counting calories, doing cardio, or sacrificing their health. His success is due in large part to his philosophy that ‘Transformation Starts With Education;’ not just showing his clients what to do, but teaching them why.

To learn more about training ‘smart’ not ‘hard,’ check out Mike’s new book 1% Fitness.  Where, in addition to showing you how to maximize your training results with a minimal commitment to exercise, he delivers 14 weeks of workouts that you can view and track on your smartphone.

Categoriescoaching Exercise Technique

Layering the Kettlebell Swing

The kettlebell swing offers many benefits and can be utilized in many ways.

It’s a fantastic modality to train explosiveness and power (especially as a more “user friendly” alternative to Olympic lifting), it’s a back saver in that 1) when it’s performed correctly it helps to dissociate hip movement from lumbar movement (it’s all about the hinge baby) and 2) even Dr. Stuart McGill agrees that the KB swing is the bombdiggidy9, it serves as an excellent conditioning tool, and it’s one of those things that doesn’t take up too much gym space or equipment.

All you need is a body and a kettlebell.10

The thing is, the kettlebell swing isn’t as intuitive as it looks.

Frankly, more often than not, whenever I watch someone try it (or even coach it), it ends up looking like whateverthefuck dance Drake’s doing in his Hotline Bling video.

 

There’s a lot going on with a (good) swing, and it’s understandable why many mess it up on their first go. And second, and 7, 912th.

A lot of “things” need to happen and be in working order from a patterning standpoint to perform one competently. And it’s compounded further when we start to factor in load, not to mention the ballistic nature of the movement itself.

Whenever I begin to coach someone up who’s new to the movement (or even if I’m working with someone with a little more experience and have to iron out some technique kinks), I prefer to break things down into more manageable, bite-size chunks and attempt to “layer” the swing.

Layering the KB Swing

Technically, the first “layer” is slowing things down and allowing people to appreciate what the finished – standing tall – position should feel like.

Here is where abs should be engaged, knees are locked out (quads/knee caps flexed), spine is an anatomical neutral position, and one should be firing their glutes so hard that their butt cheeks could crush a Volvo.

I’m not kidding.

Here, too, is where I try to get someone to understand what it means to HINGE and not SQUAT the swing.

The KB should never dip below knee level – again, it’s a hip hinge not a squat – and there are a litany of cues I default towards to get this message across:

  • One I like a lot is one I stole from Dan John: “attack your zipper.”
  • Another one I like is to tell people to “play chicken with your (you know what).”

 

Essentially I need to get people to appreciate that they’re going to stay upright for as long as possible – till the very last split second – before they “break” and get out of the way.

From there I find time best spent working on the set-up.

A big mistake people make is to pick up the KB and then try to start the swing from a standing position. It’s awkward and vaguely resembles dry humping a tree. See? Awkward.

Teaching the HIKE POSITION is crucial, as it gets people in a more efficient starting position and helps to set the tone for the subsequent hip snap.

 

This in fact may be someone’s wheelhouse for a week, maybe longer. I’ll generally keep things in the 8-10 rep range and perform multiple sets as either part of an extended warm-up or as a stand alone exercise.

The key, though, is to ensure an aggressive hike and that the hips don’t pop up too far.

Once we have that nailed down, it’s time for the next layer….

The Hike +1

Here is where we take the hike and start to incorporate an actual hip snap (swing)…albeit only ONE repetition.

The goal is to ensure quality reps.

 

I also want to ensure people learn to use their HIPS (and not “muscle” things with their arms). The hips more or less serve as a launching pad to “thrust/push” the arms out front.

Note: and since we built a little context beforehand and started everyone in the end position (standing tall) they should kinda-sorta know what it feels like, or what to expect. Basically, it’s not a foreign “thing” to them like a good episode of The Kardashians or, I don’t know, a leprechaun.

I’ll keep reps a little lower here, usually around FIVE, and utilize the same approach as above with the hike.

Moving Forward

Once those two things are dialed in, we can then experiment with an actual repetitive swing. However, I find many people will benefit more by not being too aggressive from the get go and veering too far away from the Hike and Hike + 1.

Some may pick things up quickly and be able to perform a swing within 10-30 minutes – Dean Somerset and I do it all the time at our workshops: TORONTO (3/19), SEATTLE (4/9) – and for others it may take a few sessions, if not a few weeks.

The important point to consider is to break the swing down into more manageable parts for people, and to not perform or coach an American Swing.…;o)

CategoriesProgram Design

The Pros and Cons of Percentage Based Training

Structuring training programs off of pre-set percentages has it’s advantages and disadvantages.

For some it provides accountability, structure, a sense of built-in auto-regulation, and I’m pretty sure I read somewhere it increases the likelihood members of the opposite sex11 will want to hang out with you by 413%.

Don’t argue, it’s science.

For others, percentage based training can be a double-edged sword: with loading parameters either too easy or too aggressive for some.

In my latest article over on T-Nation I break things down and and discuss why percentage based training may (or may not) be a good fit for you.

Continue Reading……