There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!
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I had a client who was very much interested in learning the OLY lifts.
I have more experience playing with He-Man action figures than teaching those lifts, so I referred her to another coach here in Boston who could help.
I wanted to highlight some of my thoughts and programming suggestions on the topic. Don’t get me wrong: To get better at any activity – pull-ups, chess, baking, fighting grizzly bears – you need to actually do the activity. Specificity reigns supreme. I’ve highlighted several ways to progress one’s pull-up prowess on this site before.
I mean, you’re not here for Macadamia Nut Cookie recipes, or, I don’t know, best uses of tape.1
As such, I figured I’d take today to highlight a few of my “go to” non-pull-up exercises that help build the pull-up.
Lets get to it.
NOTE: Before anyone chimes in with the inevitable snide comment that the picture above is a silhouette of chin-up and not a pull-up, I get it.
You’re a hero.
A Quick Aside
I work with many clients – both male and female – who are very interested in performing their first strict, bodyweight pull-up.
And, to no big surprise, they’ve likely been told, via various articles and coaches, to hammer the same two exercises time and time and time again:
Eccentric Only Pull-Ups
Band Assisted Pull-Ups
Kind of like their own version of Groundhog Day hell.
Except without all the LOLs.
Suggesting those two exercise is not altogether bad advice.
I mean, in the name of specificity I implement them all the time too.
However, it’s a bit shortsighted and derails one key component of pull-up training I feel many trainees (and coaches) tend to overlook:
To that end, you need to provide a more diverse training menu (so you can train it more often).
Whenever I work with someone who’s main goal is to perform their first pull-up I try to implement an exercise or drill EVERY session that nudges him or her towards that goal.
Like the Hollow Position “Pull-Up” I discussed the other day HERE.
So, yeah, this means I do include exercises like Band Assisted or Eccentric Only Pull-Ups. It also means I utilize various hanging leg raise exercises (knees bent 90 degrees, straight-leg, etc), bent-arm hang holds (chin above bar and hold for time), tons and tons of rows, and/or various pulldown exercises.
But here’s a few more for you to consider.
1. Bear Stance Fallout
I got this one from Virginia based strength coach Vernon Griffith. I don’t think he posted it as a drill to help build the pull-up, but I’ve been using it as such because it HAMMERS the core (which is often a weak link for many trainees) in addition to teaching more of a “pulling” action back to the starting position (which carries over to the pull-up).
To be fair, I would always start out with plain ol’ push-ups and making sure people get proficient at them first. I have yet to see someone improve on their push-up technique (and ability to do more) and not see an improvement in pretty much everything else – squats, deadlifts, pull-ups, arm wresting a great white shark, you name it.
That said, if you’re looking to up the ante a bit give this drill a go.
2. Bottoms-Up Carry w/ Band
This may make zero sense to some, but hear me out.
“Connectivity” of the pelvis to the ribcage is huge. The pull-up is more of a FULL-BODY exercise than people give it credit for, and if someone is flailing all over the place while attempting it it makes sense why they may be having a hard time progressing.
This drill helps to build some context of the CONNECTION I am after while also building a set of sturdy shoulders.
I don’t have anything profound or sciency to add to this drill other than I like it for nothing else than it just gives people a nice confidence boost. I also like it because there’s a degree of specificity tethered to it (I.e., it’s a vertical pull, but still not quite actual pull-up territory).
Or, maybe it is.
Whatever.
And That’s That
For me, the main goal of getting someone to perform their first pull-up is to attack it more frequently and provide them more exposure to an array of exercises that will help them get there.
I hope these make sense and you can use them yourself!
Intro From TG: Anyone who’s read Simon Sinek’s book Start With Why will understand the significance and power behind the word “WHY.”
Before you can get at the crux of the HOW of any situation or goal (I.e., how can Tony better remember to not leave dirty dishes in the sink every night?) you need to have a firm grasp of the WHY (because he wants a happy marriage, and so that his wife doesn’t murder him in his sleep).
We’ve all heard the phrase…
…”You can’t out-train a poor diet.”
But why?
Why can’t we?
Today’s guest post from Boston-based personal trainer, Patrick Jennings, should help shed some context.
There are many sayings out there that hold merit within the health and wellness industry, one of which is the aforementioned ‘You cannot out train a bad diet’ and despite its popularity it’s often lacking the substance needed to drive home its importance.
When we exercise we place the body/ muscle under acute mechanical stress.
For example a squat (with adequate load and reps) will break down the muscle tissue with the overall goal of the muscle then adapting to the stress and being rebuilt better able to deal with the aforementioned stress (you get bigger, faster, stronger etc.)
In order for the muscle to adapt and grow it is a NECESSITY for it to have the adequate materials to build from.
You cannot expect someone to build a brick wall if all you provide is a handful of feathers, the same way you cannot expect a muscle to grow if you do not provide the necessary nutrients.
This is the exact reason why you can’t out train a bad diet.
I always tell my clients we are building a body you love not destroying one that you hate.
And with that in mind, we need to determine what does the thing I love need?
Day to day living coupled with an intelligent exercise program will require a diet that facilitates the energy requirements dictated by the body.
But what is a good or bad diet?
It can certainly be difficult to separate the truth from fiction and avoid information overload and paralysis by analysis. I have been told to avoid sugar, only eat fats, avoid fats, aspartame will make me grow horns and dairy will make me sexually attracted to cows!………
Note From TG: uhhhhhhhhh
What I believe is that a good diet adheres to the following fundamental principles:
Balanced Kcal consumption appropriate to goals and individual.
Inclusion of all macronutrients (albeit at varying percentages and preferences).
Inclusion of all micronutrients.
Consistency.
(*The only exception to these rules are anomalies, rare conditions or allergies)
One dictates body composition/ weight adhering to the scientific principles of Energy balance, two and three form the foundation of ‘vitality/ energy’ whereas four determines level of success and longevity.
When I sit down to discuss ‘diets’ with clients I am not necessarily referring to protocols, approaches or even the type of food you eat, but more so the current total composition of everything consumed and how this fits into the four foundations mentioned above.
My goal as a coach is to improve the health and wellness of each client with weight loss, improved physical adaptations and psychological adaptations being a positive byproduct.
It must be understood that, yes, you can work out and not have your nutrition dialed in and see results, the same way you could travel 10 miles walking in a straight line for 3.5 hours or do indirect loops and circles and eventually get there in 10.
A bad diet just slows down progress and in some cases counteracts the hard work you may be doing in the gym where as an intelligent, manageable and appropriate diet can streamline the journey to desired results.
What will ultimately determine success is having a true understanding of how badly you want to get to your ‘destination’ or desired state and how you willing you are to focus for an extended period of time to get there?
About the Author
Patrick is the head coach at Boston Based CLIENTEL3 personal training studio. Patrick takes pride in his ability to talk to anyone about anything and takes this diverse approach into fitness coupling the fundemental principles of improving health with clients individual needs and preferences.
A quick heads up: In celebration of its two-year anniversary of being released my good friend Meghan Callaway is putting her renowned Ultimate Pull-Up Program on sale all this week.
You can purchase it at 40% off the original price.
You also have the option of purchasing both her Ultimate Pull-Up Program & Ultimate Landmine Program as a packaged deal at a pretty sweet discount as well.
Also, and don’t quote me on this, Meghan is giving away a free hug/high-five (whichever is less weird to you) to anyone who purchases.
If you’re someone who has struggled conquering the pull-up or you’re a trainer/coach who wants a better understanding of how to program for any of your clients interested in performing their first pull-up (or doing more of them), you’d be hard pressed to find a more thorough resource.
Exercises You Should Be Doing: Hollow Position “Pull-Up”
In light of Meghan’s re-release I wanted to share one of my favorite drills I love using with anyone interested in conquering their first pull-up.
I think there’s a common misconception that the only way to train the pull-up is by doing pull-ups. I mean, yes, that will be a thing – specificity matters – but if someone is unable to perform one, well, what do we do?
I’m a big fan of implementing FLOOR-BASED drills to help build context and confidence.
My starting point for pretty much everyone is to learn the correct way to perform a Hollow Position Hold.
What’s so great about this drill – outside of allowing people a better appreciate of full-body tension and how much it really sucks – is that the position itself emulates how I’d want someone to hang from a bar when they attempt an actual pull-up; as the body is a more “connected” unit.
Again, context.
Now, there are numerous ways to progress the Hollow Body Hold.
Perform for “x” time (and then add more time each week, say 5-10 seconds).
Perform with an emphasis on a FULL exhale (and aim for “x” repetitions).
Juggle chainsaws (but only if they’re also lite on fire)
Perform the hold but add a little flair to it by having people press or rotate things:
Like I said there’s an infinite array of progressions and shenanigans to consider.
To up the “specificity” ante a little more, however, I really like adding a “pull-up” into the mix.
Who Did I Steal It From? – Another good friend of mine, Artemis Scantalides.
What Does It Do? – If anything I feel it provides a bit of an “ah-HA” moment for the trainee. Once they grab the stick or PVC pipe and begin to perform the “pull-up” in the hollow position a light goes off as if to say” oooooooh snap, now I get why we’ve been doing this stuff!!”
Also, context…;o)
Key Coaching Cues – I wouldn’t add this variation until someone is able to hold a strict hollow position for 30 seconds. Once they’re there hand him/her a stick and wammo-bammo…it’s pretty self explanatory.
One thing of note, though, is the breath.
It behooves everyone to start cueing/coaching an exaggerated exhale/snake breath with each repetition. As the trainee emulates the pulling motion (s)he should perform an aggressive exhale; this helps to maintain tension and core recruitment.
Also, because I said so.
2-3 sets of 6-10 repetitions should be money for most beginner and intermediate lifters.
There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!
SOCIAL MEDIA SHENANIGANS
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A simple plan:
1. Be nice.
2. Pick up a book every now and then.
3. Move around a little bit (lift weights, brisk walk, etc).
4. Go to bed.
5. Don’t talk about Fight Club.
There’s generally two topics I go out of my way to not discuss on my blog or social media channels: religion and politics.
It’s not because I don’t have strong leanings or beliefs regarding the two.
I do.
Rather, I just feel, given the divisiveness that’s inevitably tethered to both, it’s important not to alienate or turn-off current or potential clients and customers.
As some of you may be aware, in the coming months I am expanding CORE from a 500 sq. foot closet studio to a 3300 sq. foot techno and deadlifting palace located here in Boston, MA.
The name will be changed to CORE Collective, because that’s exactly what it is going to be…
…a collective of other complimentary health/fitness professionals working under one roof to grow their brands and businesses.
In recent months he’s slowly been marinating a movement which has started to gain traction not only locally here in Boston, but nationally as well.
He’s been using CORE as one of his “Queer Gym” pop-ups; a place where individuals in the LGBTQ community can come in, be around other like-minded people with similar backgrounds, and use the weight room to help become more comfortable with themselves.
Justice is an amazing coach and an even more amazing human being.
Please, if you would, watch this quick 5-6 minute documentary-style video that he was highlighted in recently. It’s pretty cool.
They want to be told that 7-Minute Abs (or maybe we’re down to 5-Minute Abs now?) is all it takes to be beach ready, or that drinking an Acai berry detox tea mined from the belly button of a Centaur is the key to fat-loss.
And then there’s the high-school athlete who reaches out two weeks prior to tryouts, as if I’m a wizard and all I have to do is wave my wand (and insert a few sets of box jumps) and PRESTO…
…they’re going to be as equally prepared as those athletes who have been training and working out for several months.
It’s quite interesting isn’t it?
Everyone is seeking the silver bullet to success.
However, on the contrary, in my experience, whether someone’s goal is weight-loss/fat-loss, muscle gain, improved athletic performance, general health, or, I don’t know, to beat John Wick in a street fight, the “x-factor” often comes down to the mundane.
The stuff most people scoff at and altogether dismiss in lieu of the new, bright, shiny object in the room.
Like This Stuff
1. Expectation Management
You know how it’s popular nowadays for personal trainers and strength & conditioning coaches to go out of their way to not refer to themselves as personal trainers and strength & conditioning coaches?
You know, stupid shit like…
Body Architect
Human Performance Advocate
Movement Mechanic
Supreme Chancellor of Douchiness to the Douchiest Power
I feel as if I have a superlative title for myself too.
Manager of Expectations
Whenever someone asks me “how long will it take to….[insert goal here]” I’ll respond with “I have no idea.”
Moreover, I’ll say something to the effect of:
“Consider me your Sherpa. I’m here to guide you and point you in the right direction towards your goal(s) to the best of my ability, and to do so in a time efficient, fun, and safe manner.”
And if that doesn’t impress them I’ll say this:
“3×52.”
Meaning, if I can nudge them in the gym 3x per week, 52 weeks out of the year, then it stands to reason some good shit is going to happen.
Rather than place a specific number or time frame on a goal, it’s my job as their coach to titrate their expectations and to reframe things towards the idea of CONSISTENCY.
Then, after a while (and yes, with a bit of butting of heads), they’ll learn that progress is more about appreciating the journey rather than the destination.4
2. Walk, Sleep, Hydrate
Honestly, whenever I have a conversation with a client/athlete and (s)he is concerned about progress (or lack thereof), before I audit their program/nutrition I’ll look to see whether or not they’re doing the following.
Go for a Walk
I used to think it was cool (and I was doing the industry a favor) being an uppity coach who said stuff like “walking is life, stop saying it’s exercise.”
What’s more, going for a (brisk) walk is a great way to expend energy in addition to helping to improve mental health.
What’s more (even morer), walking is exercise that’s accessible to anyone with working legs – so it’s pretty hard for someone to conjure up an excuse to not do it.
Do yourself a favor and check out the hashtag #walkeverydamnday and maybe reconsider your position if you’re someone who feels telling someone to go for a daily walk is silly or beneath your superior coaching skills.
2. Go to Bed
I am a huge fan of going to bed.
In fact I am such a fan of going to bed (early) that I’m pretty sure I have entered cantankerous curmudgeon territory at the age of 42.
Maybe stop bragging about getting up at 4 AM every day because #hustleandgrind and the subsequent contrast baths and get some sleep instead?
3. Hydrate
By now some of you reading don’t have enough eye rolls to give. But here’s one more suggestion to bring things to a nice, tidy, conclusion.
Ask your clients whether or not they’re hydrated?
This isn’t so much a “are you drinking 8 glasses of water per day?” kind of question as it is “what color is your pee?” question.
Clearer Pee = good to go.
Pee the color of battery acid = not so good to go.
It’s been clearly shown in the literature that chronic dehydration can affect performance in the weight room – upwards of 8-10%. Likewise, chronic lethargy can be attributed to lack of hydration, in addition to it affecting basic metabolic functions.
I.e., the body’s ability to burn energy is diminished the more dehydrated someone is.5
“Wow, Tony. Telling people to go for a walk, get more sleep, AND to drink more water? This is next level shit. What’s next? Flossing? No, wait…look both ways before crossing the street?”
I get it.
I am not saying anything revolutionary, nor anything we all haven’t heard before.
That being said…
…we do a superb job going our of our way to overlook these factors.
There’s an Early Bird rate for both of these events, so keep that in mind before you decide to hold off. Dean and I are really excited for this and hope to see you there!
SOCIAL MEDIA SHENANIGANS
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I am all for novelty (within reason) and having fun in the weight room. But ya’ll: barbells and dumbbells still work really, really, REALLY well.
My good friend Bryan Krahn has a weekly “series” he does on his Facebook page called Five Boner Friday. Each iteration centers around random thoughts he has on training, nutrition, life, being a dad, supplements, and not actual boners.
Thank god.
I used to write a similar series titled Miscellaneous Miscellany Mondays.
Today is not a Monday. But I am sitting here in Los Angeles (actually a random coffee house in Beverly Hills) with some time to kill before I have to go present this afternoon, so I figured…
Not long ago Gwyneth Paltrow was able to convince thousands (maybe millions of people?) that placing jade eggs into their vaginas – oftentimes overnight – would somehow, via some sort voodoo, Shaman wizardry, help them “better connect to their power within.”
“For $66, one can buy a dark nephrite jade egg, which allegedly brings increased sexual energy and pleasure. Or, for $55, there is the “heart-activating” rose quartz egg, for those who want more positive energy and love.”
So I am starting a market for Keto Crystals.
When you hold the emerald colored crystal in your left hand anything you eat becomes carb-free! Moreover, when you place the orange crystal under the light of a full-moon, and play Prince’s Purple Rain album backwards, you will immediately pee ketones!
It’s legit.
And if can all be yours for $47/crystal (and the soul of your first born child).
Okay, lets get serious now
1. Program Design Simplified
As I mentioned above I am here in LA for a few speaking engagements. I flew in from Boston yesterday morning and when I checked into my hotel I texted my good friend Ben Bruno to see if he had some free time to hang out.
He did.
As is the case every time he and I get together we got to talking about stuff we’ve learned, stuff we don’t have enough eye rolls to give, business, and the fitness industry in general.
Just two dudes talking shop (<— OMG, podcast idea?).
Anyway, we started discussing program design and how we’re both flummoxed at how complicated some coaches/trainers make it seem.
Now, to be clear: Ben and I both recognize there’s a ton of nuance to program design. There’s no “one size fits all” template and there are many, many factors to consider. However, Ben made a profound statement as we were chatting that I felt sealed the topic of program design into a nice, neat, tidy, little bow.
Ben gave an example of a basketball player:
“I have a few NBA guys I work with who have cranky knees. I feel the trap bar deadlift is a great fit for them. Then I just place an emphasis in more HIP DOMINANT movements. The upper body stuff sorta takes care of itself: rows, weighted push-ups, Landmine variations, etc. That’s pretty much it.”
Cue Nazi Face Melt here:
I brought up some of my clients.
More than a few – male and female – have come in on Day #1 saying their goal is to be skinnier. Okay, cool. I’m not going to do them (or me) any favors wagging my finger at them saying “you don’t need to get skinner, you need to get strong!”
If I did that they would have done nothing more than move on to the next trainer on their Google search.
Instead, I did this profound thing called…listening to them.
I focused on compound movements (which tend to burn more calories)
I implemented some quickie 5-15 minutes “finishers” at the end of their session to elevate their heart rate.
I began conversations on their eating and sleep habits.
Namely, my objective was to build some consistency with their training – build more autonomy – and wammo-bammo they’d begin to see results.
Seriously people, it’s not rocket science. Yes, it behooves you to have a base knowledge of functional anatomy, physiology, and/or to read a bunch of Tudor Bompa’s early work on periodization.
That being said, a lot “program design” is intuition and just LISTENING to your client(s).
2. Business Advice For Fitness Pros
I am the LAST guy to put “savvy business person” next to his name. But sometimes I’m able to finagle a sound piece of advice on this front.
The impetus, coming from this Tweet via Jill Coleman:
How to make money: stop focusing on money and start focusing on how much value and quality of the solutions you’re bringing to people’s lives.
“Not making money? Less focus on sales funnels and more on the fact your product, I.e., the client experience (probably) sucks.”
It’s something I parroted off a conversation I had with Cressey Sports Performance business director, Pete Dupuis, not long ago when he posited, “that seminar you’re attending to learn how to build the perfect sales funnel isn’t going to solve your problems if your product sucks. Chase perfection inside your training space and the marketing will figure itself out.”
Fitness professionals are easily seduced into thinking all they need to be successful is some slick marketing campaign or some insight into out-smarting Facebook’s latest algorithm to enhance their sales funnels.
Bullshit.
Be on time.
Greet your clients with a smile.
Provide a safe, engaging, and fun training environment.
Plus, too, if you’re unable to coach-up a squat, and you suck as a coach…
…all the marketing in the world isn’t going to compensate for that.
Client RETENTION is the key.
If you’re able to keep your current clients happy you won’t necessarily have to worry about marketing for new ones.
Plus, the former is a helluva lot cheaper.
3. Quick Reminder
The Complete Trainers’ Toolbox is on sale this week at $100 OFF the regular price. There’s only a handful more days left to take advantage.
Nine industry leaders.
17+ hours of diverse content to make you a more well-rounded coach.
Continuing Education Credits available.
Immediate access and you can watch at your own pace.
Here are FIVE quick-n-dirty reasons you should consider purchasing it.
1) I’m Awesome
Lets be real: You don’t think I’m going to attach my name to something sub-par do you?
Pffffft, whatever.
I mean, this isn’t season two of Stranger Things or, I don’t know, whomever Carrie ended up dating after she broke up with Aidan.6
But just so that I don’t come across as a total pompous a-hole, every person involved with this project is an established fitness professional with years of experience under his or her’s belt.
Every…single…person has at least 10+ years experience in the health/fitness industry.
And with that, 10+ years of mistakes, successes, hindsight, things they’d do differently, things they’d do the same, not to mention an absurd number of protein shaker bottles left in their gym bag for a week too long.
The Toolbox came to fruition because we saw an opportunity to help other fitness professionals improve and grow their business: to tackle common industry pitfalls and traps, save time scouring the internet for answers, and foster a scenario where you build a successful career with integrity.
What’s more, every contributor is a coach who actually coaches people…in real life.
How better to learn than from coaches who practice what they preach?
But seriously, I am awesome…;o)
2) There’s a Little Something For Everyone
As can be expected with a resource such as this, The Toolbox goes into the weeds on topics such as program design, assessment, why Tony incessantly posts pictures of his cat online, and breaking down exercise technique.
Sam Spinelli’s presentation on “Everything Squats, Knees, & Hips” is outstanding. And if Luke Worthington’s presentation on assessment doesn’t make you swoon, his British accent will.
However, what I feel makes this resource special is that it includes a little bit of everything. I don’t know about you, but I can only handle so many hours of any one topic before I want to jump through a pane glass window.
The only exception(s) would be 1) breaking down and ranking Jason Bourne fight scenes and 2) bacon.
Here you get 17 hours of content, albeit all bundled up in a consortium of diverse topics – everything mentioned above in addition to presentations on:
Programming For Pull-Ups
Understanding Flexion & Extension Based Back Pain
How to Write Stellar Fitness Content
Improving Overhead Mobility
Finding Your Ideal Client, and
Core & Pelvic Floor Lifting Considerations.
What’s more, Dr. Lisa Lewis’s presentations on Negative Self Talk and How to Increase Motivation are the two wild cards, in my opinion, that provide a ton of value that most fitness professionals need to educate themselves more on.
Like it or not, if you’re a personal trainer or coach, half of what you do entails psych0logy and the “soft” skills of coaching
This is what will separate you from the masses.
FULL DISCLOSURE: Dr. Lewis is my wife. I don’t call her Dr. Lewis at home by the way7.
3) It Isn’t JUST Dudes Talking
Nine industry experts are involved with this resource.
4) Go At Your Own Pace and Earn Continuing Education Credits
The Trainer’s Toolbox is an online resource that you can view at your own pace. There’s no time requirement to complete it, so whether you want to binge watch everything in two days or watch a little here and a little there…you do you.
Moreover, when complete (and you send in your exam) you can earn 1.7 continuing education credits via the NSCA.
I believe 202o is a re-certification year and if it’s tough for you to travel to attend workshops and seminars this is a convenient way to meet those requirements.
5) You Can Purchase Individual Webinars
Maybe you’re not feeling the entire package and only a few presentations peak your interest?
Cool, cool, cool.
You also have the option to purchase individual webinars, and this week only they’re all on sale at $29 apiece (normally $37).
6) BONUS: You Can Save $100 OFF the Regular Price
The Complete Trainers’ Toolbox is currently on sale at $100 off the regular price, but it only last through this Sunday (10/20) at midnight.
