If you want to get better at hitting more foul shots in the 4th quarter…you practice taking foul shots.
Likewise:
If you want to get better at chess you play more chess.
If you want to get better playing a guitar you play more guitar.
If you want to get better at nunchuck skills you practice nunchucking.
If you want to get better at not getting laid you join a Lord of the Rings reenactment society.2
I know people reading want me to drum up some esoteric explanation of how to write programs, but really…
…that’s the secret.
You just do it.
And over time, by the mere math of it all, and the repeated exposure to the act, you have no other option but to get comfortable, better, and more competent with the process.
I mean, I can click on the folder affectionately titled “Making People Diesel” (<– I.e., the programs I write for my clients) and peruse thousands of programs.
This isn’t to say there hasn’t been a metric shit-ton of reading, studying, and watching a lot of really smart people talk about program design behind my madness.
There’s inevitably a “backbone” of knowledge that’s (constantly) being updated, expounded upon, experimented with, and altogether reconsidered from my vantage point.
That said, when it comes to writing effective training programs there’s nothing more poignant for me to offer other than to say…
“Write them…that’s how you get better at it.”
Moreover, I’ll be the first to admit I have never written a perfect program. I am constantly x’ing stuff out, changing this to that, and/or doing my best not to be an abject failure.
Stop thinking you HAVE to be perfect (<— which is a barrier I feel intimidates a lot of fit pros).
Have a plan, yes.
But be prepared to change something 100% of the time.
Let that sink in.
Coaching people is about adaptability. I am ALL for having a plan and some semblance of “order” to help someone from Point A to Point B.
However, life has an uncanny way, almost comedically so, of peppering us with monkey-wrenches, curveballs, and tomfoolery that can detail the best of plans.
Work happens. Lack of sleep happens. Shitty bosses who keep you late happen. Holidays happen. Kid’s explosive diarrhea happens.
Life happens.
And that often means switching gears.
Speaking personally, and given I work with predominately general pop clients – who’s schedules tend to be a bit more chaotic and unpredictable than that of a professional athlete – I’ll go off script often.
Every one of my clients gets an individualized program written for them based off their goals, injury/health history, and ability level.
I pride myself on that.
However, sometimes a client will show up late, or maybe will have a sore shoulder, or worse maybe feel like they crossed paths with a Targaryen when they arrive for their training session.
I’m not doing them any service by forcing them to hit that heavy deadlift triple because the program calls for it. As my colleague, Zach Even-Esh notes:
“Coaches get too caught up in the ‘We HAVE to do it, it’s on the program!’ Autoregulate. Adjust & adapt.”
In this scenario I’ll do what I like to call a WHITEBOARD WORKOUT.
Nothing fancy here.
I’ll just forego their actual program and write something up on the whiteboard instead.
I know in some circles I should spend a life sentence in Azkaban for doing something so blasphemous. I’d argue I’m being a good coach.
And since this is my website (and my blog) I’m totally right….;O)
And That’s That
I had someone chime in with following comment on Twitter:
“How do you silence the voice that says “if you keep changing things your clients will think you’ve no idea what you’re doing!”
Easy.
I turn my hat backwards and tell it to STFU. I change things under the guise I have their best interests in mind, and not my ego.
It’s not lost on me that the title of this particular blog post may ruffle a few feathers out there. There are many coaches and facilities in the world who implement the OLY lifts with their athletes and find great success with this approach.
Conversely, there are also many coaches and facilities in the world who d0 not use the OLY lifts3and as a result have been blacklisted from S&C Twitter get resounding results as well.
What follows is one coach’s (Syracuse, NY based strength & conditioning coach Ricky Kompf) opinion with a solid rationale for why he falls into the latter category above.
First off I want to start this article off by saying Olympic lifts can be a great way to develop power.
(step away from the pitchforks, please)
This is in no way shape or form is a diatribe trying to bash Olympic lifts as a group of exercises. They are a tool and just like any tool in the weight room, they have their time and place.
And that time and place should not be in the college weight room as a main means of training power in their respective sport.
I see it every year, athletes who we have been working with for years in high school finally gain some respectable competency in the weight-room and reach the point where they can play their sport at the next level.
Their collegiate strength coach sends them their summer training program and there it is:
Hang cleans
Snatches
Power cleans
6 AM lifts
A little piece of me dies inside and I have to fight the urge not to go how and yell at my cats.
How can you except an athlete who you have never trained with or seen workout in person to execute the Olympic lifts correctly and effectively without your watchful eye? It then becomes our job to teach these lifts to the athletes which I’m happy to do, but it undoubtably takes away from the training due to the time and energy restraints it puts on our training.
To make things worse, when these athlete head off to college, train with these exercises as their key performance indicators and main source of power training, 9 times out of 10 they come back to our gym the next year weaker and many times slower.
I cannot fully contribute these exercises to the outcome, this is simply an observation I’ve noticed for years.
Here’s why I believe these lifts should not be apart of a college athlete’s training program and are actually causing a decrease in performance.
1. Competing Demands
The Olympic lifts are highly technical.
College athletes are arguably at the peak for their sport’s performance (or at least very close to it). That means the demand of skill in their sport takes up a large portion of their training…
…and rightfully so.
They are trying to reach mastery in their craft.
They are not Olympic weight lifters. They are team sport athletes and should be treated as such.
Learning and training with the Olympic lifts takes a high level of skill, skill that is learned through years and years of training and working at it. By spending the time required to be proficient at these exercises you will be taking away from the motor learning time and energy that could be used in their sport.
You can only master so much at one time from a motor learning perspective and choosing a highly technical form of exercise during collegiate years will only take away from this mastery.
2. They Won’t Be Good Enough For It To Be Effective
The Olympic lifts do a great job of enhancing powerful triple extension, but you don’t reach peak power until you reach about 80% of you max in an Olympic lift.
For the bulk of collegiate aged athletes who have little experience training with the OLY lifts, they likely won’t truly reach this level for a number of years because of how long it takes to master the skill.
(ideally, one would have started at the age of twelve with a PVC stick and ample time…not at 18 with USC at home next week).
I’d rather utilize an exercise like the Trap Bar Jump, which has a much lower learning curve yet yields comparable peak power production in a matter of minutes (not years).
This way I can develop strength, power and speed with as little amount of time as possible. As a result, the athlete can spend more energy on their sport while still experiencing the benefits of a strength & conditioning program.
An argument can be made that you could, over the course of the four years, systematically teach a college athlete how to perfect the Olympic lifts in order to reap their benefit.
However, in my experience most (not all) collegiate strength coaches incorporate these lifts using max loads and testing them as a key performance indicator right away.
This is not ideal if you ask me.
Some strength coaches do a great job and implement the OLY lifts responsibly, but I’d still argue that teaching these lifts over the course of four years is a drain on athletes’ time, energy and resources.
I’d Recommend the Following Exercises Instead:
Trap Bar Jumps
Trap Bar High Pulls
Trap Bar Speed Pulls
Sumo Speed Pulls
Band Resisted Speed Pulls
Dynamic Effort Box Squats
3. Power Is Plane Specific
Team sport is rarely played in the same plane of motion as the Olympic lifts.
When developing power that transfers over to your sport it’s better to do it in the same or similar planes of movement and joint angles that you’ll see in your sport to have the most transfer.
Using sprints, jumps and throws are great ways to bridge the gap and usually are better options than the Olympic lifts.
Here’s some exercises that can train speed and power with great transfer to sport:
10 Yard Sprints
Max Velocity Sprints
Partner Chase Drills
Rotational Med Ball Toss
Skater Variations
Broad Jump Variations
Overhead Med Ball Throws
Box Jumps
4. Other Variations & Methods
Other variations and methods that have a great effect on power training and can be taught quickly include the use of accommodating resistance with bands and chains as well as contrast training.
Accommodating resistance allows you to accelerate through a full range of motion because the resistance increases as you get into joint angles that can handle greater loads. This allows you to train power at all joint angles in a lift.
In addition to that the use of bands provides a unique training stimulus in which the eccentric portion of the lift is accelerated forcing a great amount deceleration training as well as a high-level reversal strength by using the stretch shortening cycle.
There’re a couple examples of this is the exercises listed above.
Contrast training is a method to peak speed and power production in which you use a heavy compound movement like a squat or deadlift and go right into an explosive expression of speed and power like a sprint, jump or throw.
Note from TG: I posted about contrast sets recently HERE.
The heavy lift provides an activation of higher threshold motor units that will transfer into a more explosive athletic movement.
Here’s some examples of contrast training.
Pre-Season Football Contrast Set
Back Squat —-> Box Jump
Banded Bulgarian Split Squat —-> Half Kneeling Sprint
About the Author
Ricky Kompf is the owner of Kompf Training Systems located in Syracuse New York. His facility provides semi-private training for predominantly high-school and college level athletes with individualized programming.
I started my career as a personal trainer back in 2002.
To give a little perspective on how long ago that was:
Joe Millionaire was one of the top-rated television shows that year.
The standard reaction to anyone requesting almond milk was one of two things: 1) a cold, blank stare into the abyss or 2) a cold, blank stare into the abyss followed by a definitive “the fuck outta here. Making milk out of almonds? What’s next…making pizza crust out of cauliflower?”
MTv still played music videos.
Smart phones and social media didn’t exist.
More to the point…the concept of semi-private training didn’t really exist either.
As I mentioned above I started my career as a personal trainer working almost exclusively with clients in a one-on-one fashion.
I can’t stress this enough:
“You need to be good at training ONE person before you start training a group.”
I have zero doubts the five years I spent working with people one-on-one helped to dampen the shock when I eventually started working with several people at once.
To that end, it wasn’t until 2007, when I co-founded Cressey Sports Performance with Eric Cressey and Pete Dupuis, that I got first-hand experience with the semi-private training model.
Up until then there weren’t many fitness professionals, let alone commercial or privately owned facilities, utilizing this model…and full credit has to go to Alwyn Cosgrove for serving as the nudger and architect for us adopting it.
He and Eric had many, many conversations on the matter, and considering Alwyn had built one of the most successful training studios in the country – Results Fitness located in Newhall, CA – utilizing this approach, who were we to question it?
That would have been like telling Gandalf “nah, I think we’re good. We can handle Mordor on our own”
Compound that with the fact Eric, Pete, and myself knew we’d be catering to the athletic population and that we very much wanted to emulate more of a collegiate strength & conditioning vibe it seemed like a no-brainer.
Long Story Short: The model worked (for us) and today more and more facilities (and individual coaches) are seeing the merits of the semi-private training approach.
Long Story Short (Part II): I left CSP in 2015 to start my own small studio in Boston. And even though I now work predominately with gen’ pop’ clients I still use this model and see many benefits.
Long Story Short (Part III): I am not implying CSP is responsible for the semi-private explosion. But I’d like to think we – along with other facilities such as I-FAST (Mike Robertson & Bill Hartman), Mike Boyle Strength & Conditioning, Mark Fisher Fitness, and many others – have helped to promote its popularity over the years.
Tony, For the Love of God, Shut up, and Tell Me WHY I Should Adopt the Semi-Private Training Model?
1. Yes, It’s Safe
The most prominent argument I’ve seen against semi-private training is that it’s dangerous. The rationale being that people aren’t getting the attention they need and, as a result, things inevitably deteriorate to the point where everyone’s running around with scissors in their hands.
Well, if that’s the case then CrossFit, Bootcamps, and Aerobic and Spin classes are the fitness industry’s equivalent of getting into a hugging match with a grizzly bear while wearing a steak vest.
I think it was Alwyn Cosgrove, fittingly enough, who made the best rebuttal of date to this train of thought:
“People learn to swim and shoot guns in a group setting.”
I think we can pump the brakes on the whole “danger wagon” scenario.
2. People Stay Motivated
I think most people have an inherently competitive side and to that end tend to work harder and (are more motivated) when they’re surrounded by like-minded individuals getting after it in the gym.
Most humans feed off the energy of others. On many occasions I can think of instances where clients end up getting competitive and try to push each other’s envelope.
Of course, it’s important to reiterate to clients not to compare themselves to others and that it’s no big deal if “so and so” can perform seven chin-ups or squat a house and they can’t.
I often use the term “progress, not perfection” when certain clients get too caught up the comparison game. So long as they see improvements (even small, incremental ones) over the course of time that’s all that matters.
That said, it’s uncanny how a group environment will often bring out people’s competitive side and nudge them to work a little harder.
3. Be Part of a Community
I’m biased, but my clients are the shit.
They’re cool.
They’re jacked.
And they’re just overall a bunch of amazing human beings with diverse backgrounds, interests, and experiences.
It’s not uncommon for clients to want to schedule sessions at the same time or to hang out outside of the gym to hit up a concert together, go out to dinner, or, I suspect, sit around and write about how poetic my deadlift looks:
The sense of being part of a community and the camaraderie it yields is an underrated if not unparalleled advantage to the semi-private model, and why so many people tend to stick around for the long haul.
4. See More Clients – Leverage Your Time – Make More Money
This past Monday I coached from 4 pm to 8 pm.
I saw ten clients during that time
I don’t know about you, but I’d rather have a four-hour “work day” compared to ten hours.5
Not only that, on a per hour basis, all someone has to do is basic math to see why the semi-private model works well from a money-making standpoint.
Lets say the average trainer makes $75 per session working with clients one-on-one.
That’s not too shabby.
The same trainer, however, could charge $50-$60/person in the semi-private format and make 2x (if not 3x) that much depending on the numbers:
No doubt these numbers will need to be adjusted to take into account varying cost of living in different regions, but math is math.
As far as leveraging one’s time, the semi-private model is a strong candidate for most fitness professionals.
5. More Cost Effective For Clients
Pigging back on the above, the semi-private model is financially prudent for the client as well; it lowers the financial barrier.
Generally speaking this approach is 10-15% (maybe a smidge higher) cheaper compared to one-on-one training.
That may be the lone incentive someone needs to get them over the hump to seek out coaching services.
6. A Godsend For Introverts
This last point takes a bit of personal angle and may not resonate with some of you reading, but as a self-proclaimed introvert, I can say the semi-private format has helped me a ton as a coach.
It sounds counterintuitive, but hear me out.
I can turn on the charm and be extroverted when I need to. The common misconception about introvertedness and extrovertedness is that they’re both on a spectrum; neither is a stagnant, set-in-stone thing. What’s more, those who identify as introverted are (usually) not socially awkward or a recluse.
Sure, they may like to spend more time with cats than the average person, but they can turn it on or otherwise be the center of attention if need be
However, what “being introverted” really refers to is how a certain individual prefers to re-charge. After marinating in social circles yhey tend to re-charge by being in their own thoughts, at a bookstore, watching a movie alone, or, I don’t know, looking out the window contemplating when season 2 of Squid Game will finally come out.
Now, it’s not lost on me that part of why some people hire a coach is so that the coach can serve as the spark or center of energy.
I find this latter point infinitely more challenging when working strictly one-on-one with clients (especially with fellow introverts) and the impetus falls on me to be the curator of conversation.
Me:“Soooo, you watch Game of Thrones?”
Client:“Yeah.”
Me:“Dragons are cool.”
Client:“Yeah.”
Me:“Okie dokie, ready for your next set of deadlifts?”
Client:“Yeah.”
Me:“Excuse me while I go throw an ax into my face.”
When on the gym floor with a group of people, and the music’s blaring, and everyone’s moving around doing their thing, I typically don’t have to generate any gab.
It just happens organically amongst the group.
THANK GOD.
Some Cons to Semi-Private Training
Semi-private training isn’t all butterfly kisses and rainbows.
1. Some Clients Get Less Attention
Semi-private training is akin to hosting a party, and every client is a guest. The last thing I want to do is socialize with one lone person the entire night (unless it’s Kate Beckinsale) while everyone else is left twiddling their thumbs in the foyer.
Some clients may get irritated and feel they’re not getting enough coaching, and that’s a very valid point to bring up.
I do feel if you take the time to do your due diligence and structure things accordingly – maybe offer a few “ramping” or introductory classes so people can learn some basics, cueing, etc – this is a non-issue.
However, some people just won’t be a good fit for the semi-private model and it’s important to have referrals (or systems) set in place to accommodate them.
2. I Wouldn’t Jump In Right Away
After reading this post the last thing you need to do is contact all your clients and tell them you’re revamping your entire business model and that everyone’s going to be training BFF’s moving forward.
If you do I guarantee you’ll be receiving a few emails with the title:
“Fuck this shit, I’m out.”
Ease your way into things.
Maybe block out a few set hours per week to give the semi-private approach a test drive and to allow an opportunity for a few of your clients to get their feet wet with the concept.
3. It Can Be Draining
Working with several people at once isn’t everyone’s bag.
It can be very draining.
I get it.
Some people prefer working with people one-on-one and that’s totally cool. Many fitness pros still do it, do it very well, and are very successful with it.
I’ve been a fan of “offset” loading for a number of years now. Without getting too deep in the weeds on what offset loading is and what the benefits are…
…it’s when you either stagger your foot or hand position on certain exercises OR you load an exercise a certain way (how you hold a DB or KB) to target or overload a specific limb or joint.
It has implications for both rehab (helping people to move better) AND for getting them jacked (self-explanatory). My good friend and Boston-based colleague, Dr. Michelle Boland, elaborates more on offset loading and how you can use it to your clients’ advantage below.
I speak from personal experience, as a personal trainer, when I say it can be challenging to navigate through all of your client’s aches, pains, and movement hiccups.
It has caused me some serious headaches in the past.
In a social media guru filled world, there is so much information about magic tricks to FIX your clients movement struggles. These magic tricks are typically called corrective exercises.
We then think we are Harry Potter and build our client’s sessions and training programs around corrective exercises, making the perfect potion to have our clients move perfectly.
BUT, what ends up happening is that our FITNESS TRAINING sessions start feeling like a bad physical therapy experience.
Our clients are not TRULY becoming better movers.
Our clients are not TRULY gaining muscle or looking better in a bathing suit.
They are in no man’s land, not getting results, and being held back from their physical potential.
. Not to worry though!
(Check out THIS blog post to learn more about the mental barriers that may be holding your clients back.)
I am here to help!! Because I made these same mistakes and learned from them!
I am going to provide you with four simple rules to make sure your clients are still achieving their fitness goals while ALSO becoming better movers.
These rules will provide you the ability to build a training program and select exercises without having to choose between a simple corrective exercise that is targeted to help someone move better and a complex lift that is targeted to get them jacked.
Most coaches’ have go-to exercises for getting jacked and strong which is great but these same exercises can also create some movement restrictions due to the high levels of tension they require, such as a barbell back squat or bench press.
However, simple considerations to where the weight is placed, the type of grip, and feet position (stance) can be changed during these typical go-to exercises to prevent some of the possible movement restrictions.
Below, I am going to provide you with simple, practical programming strategies that will allow you to both load AND improve movement quality for all ages and training levels.
The four simple rules allow you to make small tweaks to exercises in order to help people move better, WHILE still getting 80-90% of a training effect from the loading. In other words, we can still get our clients strong and powerful without turning them into walking refrigerators.
(If you prefer to watch instead of read, Check out my video presentation of these Rules HERE.)
Rule 1. Choose Offset Positions
Offset positions include separating hands and feet from front to back. These positions will allow your clients to feel stable, so they can still try hard, without robbing them of their rotational abilities along the way.
Offset positions benefits include:
Improving rotational abilities from separating hands and feet front to back which helps to turn people’s hips and chests
Initiates alternating positions of the hips with one hip more extended and the opposite hip more flexed
Provides greater variation in your exercise selection especially for unilateral loading
Provides more options to add different weight shifting which helps to create unilateral loading challenges
Offset positions include:
1. The Staggered Stance position is standing with both feet flat on the ground and split front to back. Feet are typically hip-width apart from side to side and a half foot distance apart front to back, but the distance can be altered in relation to base of support needs. So, if your client has a difficult time balancing in this position, move their feet wider side to side. The position initiates alternating positions of the pelvis with one hip more extended and the opposite hip more flexed and can also create rotation towards the back side leg.
The Staggered Stance position can also be challenged with a variation called the ‘Loaded Step’. The Loaded Step variation is a weight distribution backwards onto the back leg. The center of mass should be about 80% on the back leg and 20% on the front leg.
Loaded Step benefits:
This position variation encourages rotation through the hips and chest
You can coach it to be a knee or hip dominant exercise (see examples below)
You will feel LOTS of inner thigh (adductor), glute, and hamstring on the back leg
It supports hip mobility and eases tight posterior hips by allowing someone to feel a stretch in the back leg posterior hip, but try to avoid squeezing glutes…I know how tempting this can be 😉
It encourages more single leg loading or shared loading
2. The Split Stance position is standing with a front to back separation of the legs and includes a reduction of foot contact on the back side foot. The leg separation is wider front to back than the Staggered Stance position and there is removal of full foot contact on the back side foot, such that the back heel is off the ground and the weight is rolled onto the ball of the foot. The position mimics (not equivalent to) a top of a split squat exercise.
The Staggered Stance position can be challenged with a variation called the ‘Kickstand Step’. The Kickstand Step Split Stance variation position is a body weight distribution forwards on the front leg with supportive, light weight on the back toe. Body weight distribution should be about 80% on the front leg and 20% on the back leg.
Kickstand Step Consideration and Benefits:
This position variation encourages more single leg loading
This position variation encourages rotation through the hips and chest
You will feel LOTS of inner thigh (adductor), glute, and hamstring on the front leg
You can challenge the position with where you hold the weight:
Holding Weight With Two Hands Will Limit Rotation
Holding Weight In Opposite Hand As Front Leg Will Encourage More Rotation
3. The Staggered Hand position is a front to back separation of the hands on the ground. Staggering the hands can help with creating alternating movement in the ribcage. The side of the ribs of the back hand will be lower and the upper body will be more likely to be rotated in that direction. You can also help target more side abdominal wall muscles by staggering the hands.
Check out some exercises you can start incorporating today with offset positions:
Contralateral Loaded Step Hip Hinge
Loaded Step Ski Erg
1-Arm Kickstand KB Swing
Staggered KB Hang Clean
Offset Pushup
Salamander Pushups For Staggered Hands
Rule 2. Choose Offset Loading
Offset loading involves having your clients hold weight in less than obvious places that will challenge them in different ways. For example, instead of putting a barbell on your back, hold the barbell between your elbows (see Zercher hold below).
Holding a weight in the front will help target more abdominal wall muscles with less low back issues (see Goblet hold below). Instead of holding a kettlebell with two hands, you can also hold it with one hand to create some unilateral loading challenges.
Check out some exercises you can start incorporating today with offset loading:
KB Goblet Split Squat
Contralateral 1-Arm KB Split Squat w/ Opposite Arm Reach
DB Zercher Split Squat
Alternating 1-Arm KB Deadlift
Rule 3. Alternate Grips
Alternating your grip on the weights can improve your client’s ability to rotate, making them super athletes while ALSO being able to pick up heavy things and put them down. Turning one hand into supination and the other hand into pronation causes the upper body to turn towards one side.
Check out some exercises you can start incorporating today with alternating grips:
Jefferson Split Squat
Alternating Grip Pull-Up
Rule 4. Reduce Tension When It Is Not Necessary
Have you ever had a client who picks up five pound dumbbells to do a bicep curl and acts like they are 60 pound dumbbells?
I sure have.
Encourage clients to create tension and substantial effort WHEN THEY HAVE TO.
Other times, encourage them to back off a bit. Exercises that are not too demanding can encourage improvements to joint range of motion and movement quality IF they are performed with low tension, no squeezing, no death grips, or no breath holding.
Your clients do not need to be squeezing all of their muscles, all of the time, to get a good workout. Low tension exercises can stretch tight areas and improve mobility. For example, the Loaded Step RDL can improve hip mobility and stretch the back side of the hip when it is performed with low weight and low levels of tension.
Loaded Step RDL
A great start would be to select warm-up or cool-down exercises that can be performed with low tension!
QUICK Programming Tips To Incorporate These RULES:
Combine: Every exercise within your training session include the above four rules
Pair: Pair a heavy, bilateral lift with an exercise that incorporates the rules
Consider positions in your exercise selection process, to learn more click HERE.
Summary
Incorporating offset positions, offset loading, and alternating grips into your exercise selection will help your clients gain some rotational abilities, gain hip and rib cage mobility, and add some excitement into their training while STILL allowing them to get strong.
To learn more, check out my EXERCISE SELECTION PROCESS which layers positions, fitness qualities, then individualized variations. Position selection is the foundation of my exercise selection and all the information included in this article about offset positions comes from my quick and concise Position Principles course.
The Position Principles course will help you to avoid leaving behind the greatest factor in getting your clients and athletes to move better. The course provides clarity on positional biomechanics, clarity on terminology within the fitness industry for exercises, a downloadable programming template, and easy steps to organize your program design. After this course, you will never question your exercise selection again.
If you have any comments or questions please feel free to email me at [email protected].
If you enjoyed the exercise videos in this article, check out the MBT Exercise Database for 1,200 more videos to use, embed within your programming, and level up your exercise selection game.
Last week I received an email from Jon Goodman. At first I thought he was going to extend an invite to me to come up to Toronto for a weekend of watching Jean Claude van Damme movies.
But that wasn’t the case.
Fingers crossed for next time.
Nope, instead Jon was curious if I’d be interested in him writing an article for my site highlighting his new & nifty (and FREE) program writing software for coaches.
Uh, hell yes!
Jon is notorious (in a good way) at giving away stuff that he could easily charge good money for. Not only that, there aren’t many people who have had as much positive influence on the industry as Jon…he continuously brings the tide up for everyone.
The Ultimate 5-Step Guide to Progressing a Client Workout
Note From TG: Before I defer to Jon, let’s begin with this: It’s NOT by spotting someone like what’s pictured above. OMG this is one of my biggest gym pet peeves. Well that, and people who refuse to share equipment.6 I don’t know who the person is that gives the okay or thumbs up on all these registered images showcasing a trainer spotting their client this way, but they need to be fired. There’s got to be room in the National Defense Budget to fix this travesty, no?
Workout programs often last a month.
Then, a coach ‘changes it up’ for no reason other than it’s been four weeks.
This is wrong.
My programs don’t start and stop: They evolve.
Every four weeks I’ll review, assess, and adjust the program.
The goal’s to balance fun and progressive overload.
This article shares how I think about progressing workouts.
This is a picture of me in workout attire. I felt like one belonged here but have basically zero pictures of me training. So, here’s one of the few I have. It’s old. K, moving on.
Four-Week Program Assessments Are Based on 5 Questions:
Exercise flow: Did anything not work?
Stalling: Is anything important not progressing?
Limitations: Is anything outside of our control affecting programming?
Boredom: Is the client bored or do they hate anything?
Moving forward: How should I progress the program for next month?
Next, I’ll show ya how I use these questions to evolve my own program.
My goal’s hypertrophy.
The program I’m doing three different workouts repeated twice a week for four weeks (24 total workouts).
BB Romanian Deadlifts (RDL’s) are performed on day 1. This thrashes my hamstrings.
Then, on day 2, I perform BB bent-over rows.
While I didn’t get hurt, the idea of loading heavy BB bent-over rows with sore hamstrings isn’t ideal.
The goal’s back training, not core stability.
With that in mind, I’ll switch the BB bent-over rows for a bench-supported DB row moving forward.
My previous plan (with bent over bb rows)
Notice that the sets, reps, and all other variables (I use RPE) stay the same. When evolving a program, things like exercise selection / grip often change but stuff like sets, reps, order, tempo, etc. don’t.
Beyond that, the flow was good.
Moving on . . .
2. Stalling: Is anything important not progressing?
For each program, there’s 2-3 exercises I monitor progress on.
They’re usually representative large multi-joint movements.
I’m currently basing progression on two exercises:
Incline BB Bench Press
BB Romanian Deadlift
To check up on progress, I’ll pop open the Past Performance tab in QuickCoach:
I’ll then search for the exercise I want (BB Bench Press), and click on it to view performance.
Based on this it looks like progress is stalled.
But I also know that I was coming back from a layoff to begin this program so pushed the weights up quickly to start.
With that in mind, I’m not going to change anything for this phase.
The other key exercise in my routine was the BB Romanian Deadlift.
I’m also happy with the progress and will keep it in the program.
Four weeks isn’t a long time with fitness.
Changing it up too quickly is a mistake.
3. Limitations: Is anything outside of our control affecting programming?
With a 5-month year old baby, my time’s stretched.
To save time, I’m training at the community center around the corner.
A downside is that the DB’s max out at 55lbs––not heavy enough for conventional pressing. (#humblebrag)
Instead of a DB press, I’ll do higher-rep alternating DB presses to increase time under tension.
It’s not ideal but it’s necessary.
The right plan for a client should fit their life at that time, even if it’s not the Capital B-Best exercise.
Sub it in, and let’s move on…
4. Boredom: Is the client bored or do they hate anything?
As a trainer, your client is your boss.
Changing a workout because you’re bored isn’t OK.
Changing it because they’re bored is.
That, and sometimes client’s just hate certain things.
There’s usually a change you can make that’s just as good for the client’s goals that they hate less.
Here’s a few things I didn’t like in my previous training phase:
Cable ab crunches feel weird. So I replaced them with ab wheel rollouts.
Russian twists drag on for me. So I replaced them with side planks.
I switched cables for DB’s for chest flyes as noted in a comment I had sent to myself early on in the previous program.
5. Moving forward: How should I progress the program for next month?
I’m following a four week undulating periodization plan.
Week one is a deload. Then volume increases followed by intensity ramp up.
Week 1 I’ll do 3 sets at an RPE of 8 (Using the Borg CR10 scale).
Week 2 I’ll bump up to 4 sets.
Week 3 I’ll increase RPE to 9.
Week 4 I’ll increase RPE to 9.5.
Then I’ll deload again. And repeat the process.
I’ve found this to be a great way to progress without crushing myself.
If my life revolved around training and I didn’t have a family or business to run, I might be more aggressive.
For now, the deload week each month helps keep my body in check.
24 Workouts Cued Up and Ready To Go
Here’s how it looks on my side as a coach.
From this page, I can reorder and edit anything and it’ll change in real time on the client view.
Then when it’s time to train, I pop open the client link on my phone, click the next plan, and I’m ready to go.
Here’s what the client (in this case: me) sees:
Go Deeper: Watch me share my screen as I build this program in real time using QuickCoach (19 mins)
I recorded myself building this entire phase of programming in real time, exercise by exercise, using QuickCoach.
If you’re interested in watching it and hearing me talk through my thinking it as I go
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All screenshots from this email showcase QuickCoach in action, which you can use 100% free with your clients.
QC is professional coaching software, built by coaches, for coaches.
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Also, as crazy as it is, I think that this is the first time that I’ve ever shared my own workout and thought process behind it.
Wild.
Does this officially make me an Internet Fitness Bro?
Do I need to start posting pics of me half-nekkid?
I have so many questions . . .
Anyway, thanks for letting me share my thought process with you. Hope it helps.
About the Author
Jonathan Goodman has 17yrs in the fitness industry and is the author of Ignite the Fire (1,000+ 5⭐ ). His current project is free software for fitness and nutrition coaches: QuickCoach.Fit. Follow him (along with 100k other trainers) on his Personal Instagram where he is very active.
Having the ability to extend the thoracic spine is a game changer for many people, especially for those who tend to be sequestered for hours on end in front of a computer on a day-to-day basis.
For lack of a better term, a lot of cool shit happens with extension:
The shoulder blades can retract and upwardly rotate.
It’s much easier to get the arms overhead.
It’s easier to keep the chest up during squats and deadlifts.
It makes for a “better” bench press. I.e., shoulder blades can retract and depress providing a more stable base of support.
The thoracic spine (thorax for the nerds in the room) is the “anchor” of the shoulder blades. Ideally we like to see congruency between the ribcage/thorax/t-spine/whatchamacalit and the shoulder blades.
When someone is a bit more kyphotic (rounded) in that area it makes it almost impossible for this to happen because the shoulder blades will often be more abducted and anteriorly tilted.
This can setoff a domino effect of other shenanigans such as a narrowing of the acromion space (for example), which in turn leads to rotator cuff issues, which then leads to not being able to bench press without pain, which, as we all know, means the Apocalypse is upon us.
Let’s avoid the Apocalypse.
To that end I’d like to take this time to share some of my “go to” T-Spine Extension drills I use with my own clients and athletes on a weekly basis.
1. T-Spine Extension Off a Foam Roller (Performed In a Way That Doesn’t Make Me Want to Swallow Live Bees)
Likely the most recognizable drill many gravitate towards – and for good reason (it’s a good one) – is T-Spine Extension off a foam roller.
However, many tend to go waaaaaaay too far with their total range of motion on this to where it becomes more of a lumbar spine movement.
Here’s how to do it correctly:
2. Prone T-Spine Extension
I reserve “fancy” for choosing a nice restaurant for a date night with my wife.8
I don’t feel the need to get fancy with my T-spine extension drills.
The Prone T-Spine Extension drill is a fantastic way to build mid-back endurance.
3. Child’s Pose Back Extension Off Med Ball
What’s great about this variation is that when we adopt the “child’s pose” (knees tucked underneath) we OMIT the lumbar spine.
So now the only area we can get movement is the t-spine.
4. Pigeon Stance w/ Reach Through & Extension
Taking the previous concept and upping the ante a little bit is this exercise I “stole” from Dean Somerset.
If we want to talk about a drill that provides a TON of benefit for our training buck this is it.
Here we get a stellar hip mobility/glute stretch, while at the same time taking the lumbar spine out of the equation (because that’s NOT where we want movement from).
Too, with the reach through (and then extension) we’re getting a double whammy effect of mid-back mobility goodness.
NOTE: I like to add in an inhale (through the nose) on the reach through and then a FULL exhale (out the mouth) as the individual extends back up.
NOTE #2: My tricep looks fucking amazing in this video.
5. Wall T-Spine Extension w/ Lift Off
This drill is a doozy as well.
Pushing the hips back and “settling” into your accessible t-spine extension ROM is money enough for most people. But when you add in the end-range “lift off” (lifting the hands off the wall) at the end, it adds that little “eff you” component not many people will like.
Be careful not to crank through your lower back on this one!
This one is more challenging than it looks, so way on the side of conservative when choosing the loads you use.
I’m using a 10 kg kettlebell in this video and am pretty sure I blacked out after shooting this video.
Want More Shoulder Magic?
Join me IN-PERSON for two upcoming Fall workshops I am putting on. I cover shoulder/hip assessment, programming strategies, the concept of the TRAINABLE MENU, favorite Decepticons, and much, much more.
As a card carrying member of the Y chromosome I did not write today’s article.
This isn’t to say I lack the confidence or knowledge to do so – in fact, I’ve gone out of my way in recent years to educate myself more on postpartum issues so that I am better prepared to work with & help my female clients.
It’s just I feel this is a topic in better hands with a woman. And not only that, a woman who has had firsthand experience with diastasis recti.9
If you’re someone – man or woman – who works with postpartum clients it will behoove you to read this article via Certified Personal Trainer and Postpartum Exercise Specialist Gina Paulhus.
She does an excellent job providing actionable solutions to a complex problem.
I Can Teach You How to Improve Diastasis Recti with Exercises Anyone Can Do
Have you been told you have diastasis recti? Or have you figured it out on your own while spending some quality time with Google?While it can be scary to think that you have a “hole” in your abs, take heart – there are many non-surgical options available.
I have healed my own diastasis as well as two large hernias with a natural, exercise-based approach. This outcome was confirmed by ultrasound. My healing happened after several surgeons told me that my only solution would be to get total abdominal wall reconstruction – with mesh!
Note From TG: puh!
What is Diastasis Recti, Exactly?
To answer that question, a bit of anatomy is in order. The two sides of your abdominal wall connect in the middle on a line of fascia called the linea alba.
This line appears between each and every person’s “six pack” muscle, otherwise known as the rectus abdominis. When that tissue in the midline thins out beyond a certain point it’s known as diastasis recti. Pregnancy is the most common reason a person develops a diastasis.
While more women develop diastasis, it can totally happen to dudes as well.
Certain workouts and non-optimal daily movement patterns can both make a diastasis worse, which is why it’s important to identify when you have a diastasis so that you can take steps to nip it in the bud.
Hey, Fancy-Pants: You Can Measure Your Own Diastasis
You can measure your diastasis by barely lifting your head and checking the width and depth between the two sides of the rectus abdominis muscles. Anything greater than two and a half finger widths is going to qualify you as a card-carrying member.
You also want the area to feel on the firm side – think trampoline-like. Broken trampolines are no bueno. A doctor, PT or Postpartum Exercise Specialist will be able to assist you in checking if you’re unsure. It’s always going to be a bit of an estimate when using fingers. Ultrasound is the gold standard on whether or not a diastasis is present.1
Every pregnant woman has a diastasis at their due date, so it’s normal at that point in time. By some estimates 39% of women have a diastasis at six months postpartum.2Because of that peeps, we can’t necessarily assume that everyone will bounce back the same way after giving birth! In other words, stay clear of those show offs on the ‘gram who are hoisting cars overhead a few weeks out from giving birth. The other thing to know is that diastasis can become a greater problem with each subsequent birth because the tissues will stretch faster the more times they have been stretched out before.
Oftentimes if a woman is “fine” after one child she is shocked when, by her second or third child, things have changed a lot in her abs. For other women, the first pregnancy has already led to a diastasis that didn’t resolve.
Everyone is different and each pregnancy is different. I CAN’T EMPHASIZE THAT ENOUGH. The nice thing is, once you know how to correct diastasis recti, the same principles can be utilized during any future pregnancies to keep yourself safe.
And then maybe, you too can hoist a car after giving birth next time (I mean, I wouldn’t).
What’s the Big Deal About Having a Diastasis?
A huge part of our core’s job is to be able to handle pressure generated in our body. This pressure is generated when we work out as well as during daily activities. We generate pressure in our core in order to protect our spine. If pressure is generated poorly, it can result in a diastasis forming.
By learning how to fine tune our pressure management, we put our bodies into a position to undo the damage. HOW COOL IS THAT? IT’S LIKE MAGIK.
How do you know your limit of how hard you can push? If you see a doming out of your midline during exertion, it’s a telltale sign that you have a diastasis and that what you are doing is making it worse. A poochy lower belly that sags and protrudes is another red flag to watch out for.
Yes, surgery is an option. However, I will warn you – even if you choose to get surgery, that doesn’t mean your work is done.
If you haven’t taught yourself how to better manage pressure in your core, the diastasis could very well return. And if it does, the additional scar tissue you will have accumulated might cause more problems.
You also will become weaker while you lay dormant waiting for your surgery to heal – the exact opposite of what a diastasis needs, which is more core strength!
Rather than skip immediately to surgery, I would much rather see folks learn how to manage pressure in their core.
This sets them up for success in healing a diastasis naturally, as well as leads them to the best possible post surgical outcome if surgery is chosen. Either way, learning proper pressure management is where it’s at when it comes to healing a diastasis.
There are particular muscles that need to be called out and worked when you’re looking to correct diastasis recti.
Learning to contract a special “corset” muscle deep in your abs called your transverse abdominis (TAs) before you perform an exercise can help create tension across your midline. Once that tension is in place, it means that you get the green light to work your core. And working your core is what you so desperately need for healing. Fascia requires stress to heal. But like goldilocks, not too much and not too little is best.
Your pelvic floor works as a team with your TAs, so we want to make sure that it is up to snuff. It may be tighter or looser than we want for optimal functioning. Leaking pee when coughing, sneezing or exerting is a sign that things are amiss.
Working on how you breathe can go a long way toward healing a diastasis. When our breathing technique is off, it loads excess pressure on your diastasis, preventing the fascia from healing. The diaphragm is a critical muscle for our breathing function.
Other muscles can affect how our core loads too. Take inventory of your serratus muscle (the muscle just in front of and under your armpit) as well as your glutes. Both can have a huge impact on healing a diastasis.
Muscles need time to heal after getting stretched out due to pregnancy or other causes. Rushing right back into all the exercises you did before is a recipe for keeping a diastasis present – or for making it worse. DON’T FEED THE MONSTER! Fascia can heal when we support it with the right environment, but the timing of when we challenge it versus when we let it rest matters. A lot.
Tackle Correcting Your Diastasis in these 4 Steps
Step 1: Work On Your 360 Breathing
This exercise will help improve the amount of pressure that is pushed out toward your diastasis, whether we are talking during exercise or during everyday life. Bad habits in daily life can undo a lot of high quality exercise, FWIW.
Step 2: Find Your TAs, Otherwise Known As Your “Corset” Muscles
You’d be surprised how many people’s TAs are completely out to lunch! It’s common for the bigger ab muscles to do all the work after a diastasis has formed. Unless we specifically perform an exercise that forces them to come back on board, the TAs could be lost forever.
Don’t let that happen people!
Step 3: Test How Stable You Can Keep Your Core While You’re Moving Your Limbs
If you feel any movement at all in your pelvis, slow the move down, or simply don’t extend your leg as far. This exercise will greatly improve the stability of your core – something everyone with a diastasis so desperately needs.
Step 4: If You’re Having Trouble With Any of the Above Exercises, You Might Need to Do Some Release Work
While a professional massage is great, ain’t nobody got time for that on the regular. This technique is great to do at the beginning of your workout to make performing the above exercises easier. And heck yeah, who wouldn’t want to make exercises easier?
What’s Up With Those Abdominal Binders?
They can be a good idea when you’ve just had a baby to use something to help support the abs. But hold up – after the first six weeks I don’t recommend wearing one, and here’s why.
Binding the abs can create more pressure down on the pelvic floor, which can contribute to other issues developing such as pelvic organ prolapse. Bottom-up support in the form of a pair of supportive shorts are safer if you must use some external support.
As I said before, fascia needs some stress to heal. It’s similar to the idea of wearing an ankle brace for the rest of your life – if you do that, your ankle will never get stronger.
You can always apply tape to your abdomen while trying to bridge the gap between wearing a binder and going with nothing. I know many folks who have healed their diastasis who swore by the tape. I like Rocktape best for this, although KT tape can also work. And you also get to cover yourself in brightly colored strips so that randoms can ask you questions.
It’s a great ice breaker.
What are the Keys to Healing a Diastasis To Completion Once and For All?
Why, I’m glad you asked.
1. Build a more efficient and effective breathing pattern.
Good breathing patterns help our structure and also prime our nervous system to push out the optimal hormones to heal. The 360 breathing drill in the video above is a great start.
2. Improve posture.
Poor posture puts a ton of pressure out on a diastasis, preventing healing. Good posture, in a nutshell, involves stretching tall and stacking our ribcage over our pelvis well. Make grandma proud, yo!
3. Perform exercises that strengthen the full body.
When the rest of your body is strong, less pressure is applied to the abdomen. Strong glutes and a strong pelvic floor in particular really matter for how a diastasis heals! Since your pelvic floor can be too tight or too weak for optimal functioning, it’s important to figure out what’s going on with yours. See my article on prolapse here for more information on the pelvic floor.
They need to be balanced! A corrective exercise specialist can check out how your muscle balance is looking and prescribe a workout plan to help. If you need help with the other muscles I mentioned as well, such as the serratus or the glutes, once again a corrective exercise specialist can save the day.
5. Whatever you do, STOP DRAWING IN YOUR BELLY in an attempt to support your diastasis!
This is only going to make things worse since it interferes with the natural functioning of your core. Take my word for it. The halter tops will have to wait.
Remember, I have healed my own diastasis as well as 2 large hernias with this exact full body approach. This outcome was confirmed by ultrasound. My healing occurred from committing to an exercise plan after a few different surgeons told me that my only solution would be to get total abdominal wall reconstruction with mesh!
About the Author
Gina Paulhus, CPT and PCES Certified, has been a personal trainer for over 20 years. Through her company Home Bodies she offers in home as well as Zoom 1:1 Personal Training. Gina’s passions include helping men and women heal from a diastasis as well as from hernias. She is a two time author. Gina is also the creator of the world’s first Adult Gymnastics Camp.
Sources
1 A T M van de Water 1, D R Benjamin 2. Measurement methods to assess diastasis of the rectus abdominis muscle (DRAM): A systematic review of their measurement properties and meta-analytic reliability generalisation. 2016 Feb;21:41-53. DOI: 10.1016/j.math.2015.09.013
2 Patrícia Gonçalves Fernandes da Mota, Augusto Gil Brites Andrade Pascoal et. al. Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Observational Study Man Ther. 2015 Feb;20(1):200-5. doi: 10.1016/j.math.2014.09.002.
I know this seems very uncharacteristic of me and something I normally don’t write about, but I recently collaborated with my good friend Andrew Coates and wrote an extensive article on hornets deadlifts.
I don’t know the exact number, but it’s around my 37th article on T-Nation on the topic…;o)
Andrew and I spent a lot of time on this article attempting to peel back the layers and to focus on the cues, tips, and programming suggestions that really matter for most lifters in order gain the most benefit from the exercise and to stay safe.
I’m biased, but I think this article turned out great.
There are shady characters in every industry, but it’s seemingly within the nutrition and supplement industry where the shadiest of shady characters reside.
How else to explain an industry where (celebrity) doctors cut their ties to integrity and shill the miraculous fat loss properties of Raspberry ketones?
Or where some of the product descriptions on the backside of a bottle or package resemble that of a science-fiction movie?
Like this one for example:
“The World’s strongest vaso-anabolic psychoactive experience. Our secret cellular volumizing formula is patented to nanomolecularize your vascular expanders.”
For those scratching their heads, in supplement speak, I’m pretty sure “nanomolecularize” means you’ll cause an earthquake when you flex your pecs.
Or you suddenly gain the ability to fly.
I don’t know, something will happen.
Whatever the case may be, now, more than ever, with all the varying pills, powders, and diets being “sold” to us as the next great thing, we need someone we can trust to cut through the BS and help filter through the phony facade.
We need someone to serve as the “shadiness police.”
My friends at Examine.com have just launched their new and vastly updated Examine.2.0. They’ve built an amazing resource; one that’s hands-down THE most extensive, thorough, and UN-BIASED tool at our disposal as fitness/health professionals (or people who are generally more curious and proactive with their health information).
They stick to their lane – cute kitty pictures analyzing research information – and that’s it.
No fluff
No opinions
No up-sells
No BS
If one of my clients or athletes walks in and asks about Keto, creatine, vitamin D, caffeine, or whether or not Deer Antler Root dipped in Unicorn tears harvested from a remote mountain range in Minas Tirith is worth trying…I can usually provide a competent, well-informed answer.
However, if I ever get stumped – which definitely happens – I can gather all the information I’d ever need from Examine 2.0.
And I know it’ll be the most recent, relevant, and scientifically peer-reviewed information out there.
What’s more, they include monthly updates and they also provide CEUs for American RDs, NASM, as well as the NSCA.
Starting today (through 8/25) you can take advantage of their re-launch sale:
Monthly Membership – usually $29/month will be $19/month
Yearly Membership – usually $199/year will be $144/year
To mirror yesterday’s conversation on training around pain, today’s post delves a little deeper into a specific area that many lifters tend to have issues with:
Not enough bicep curl variations in their program
Forgetting to remove their shaker bottle from their gym bag for week
Knees.
The knees are a vulnerable joint and there are myriad of reasons why they can become achy, sore, cranky, or any other similar adjective you want to put here.
Sydney, Australia based physical therapist and trainer, Dane Ford, was kind enough to write this straight-forward article on some of the root causes of knee pain and ways to address them on your own.
Squatting is an essential part of most people’s fitness routine, and it can be extremely frustrating when you experience sore hips or knees when you squat.
Today I’m going to share four killer exercise variations that will help take some pressure off your knee joints!
No matter what level your fitness is at – whether strength training or just getting healthy again after injury – these tips should work their magic in no time flat.
Let’s get started.
The Goods
Box squat.
The first variation for those who experience knee pain when squatting is the box squat. A box squat will strengthen your quads, glutes, and hamstrings. It’s also a great way to improve your squatting technique.
You’ll need a box squat or a bench around knee height to do a box squat.
Start by placing the box behind you.
Then, position your feet shoulder-width apart and push your hips back.
Next, bend your knees and lower yourself until your bottom touches the box. Pause for a second, then stand back up.
Step-Ups
Step-ups are another great variation for people who have knee pain when squatting. This exercise works your quads, hamstrings, and glutes and is a great way to build lower body strength.
To do a step up, start by placing your right foot on a box or bench.
Then, push off with your right foot and raise your body up until your leg is straight.
Pause for a second, then lower yourself back down.
Focus on keeping the hips level.
Start with a smaller step, and increase the step height as your body allows.
Hip Thrusts
Hip thrusts are a great exercise for people who want to build stronger glutes. This exercise can also help relieve knee pain when squatting by taking the pressure off your knees.
To do a hip thrust, start by sitting on the ground with your back against a box or bench.
Place your feet flat on the ground and raise your hips until your thighs and torso are in line with each other.
Pause for a second, then lower your hips to the starting position.
Progress this exercise by adding weight at your hips, like a barbell or plate.
Banded Crab Walks
Banded crab walks are an excellent exercise for people who want to build stronger glutes and legs. This exercise can also help improve your squatting technique by making it easier to push your knees out over your toes. This is a golden exercise for dealing with knee pain when squatting.
To do a banded crab walk, start by placing a resistance band around your feet. (You could place it around your knees or ankles, but the further down your legs, the harder the exercise will be).
Then, step one leg out to the side as far as the band will allow.
Keep the hips level, and the shoulders stacked over the hips.
Next, step in with the other leg.
Repeat.
Causes of Knee Pain
When addressing knee pain during squats, it’s important to understand some of the common causes. This way, you can be sure that you’re taking the right approach to fix the underlying issue. Here are three common factors which can contribute to knee pain when squatting:
Improper Form
Whilst there is no such thing as textbook technique, using ‘adequate’ form allows you to engage the right muscles when you lift and minimize injury risk. If you don’t utilize adequate form when you squat, the load in certain areas like your knee joints will be increased, instead of having the load evenly distributed through your entire body.
Our body’s tissues all have a maximum tolerable capacity. This means that we need to be able to go hard enough in the gym to stimulate adaptation and promote strength, whilst not overloading ourselves to the point of tissue injury.
Giving your body time to recover with rest or a de-load week every now and then is a great start, to allow proper cell regeneration, repair and adaptation to occur.
Adding variety into our movements is another great option to avoid overuse. Beyond the exercises we’ve covered above, mixing back squats with front squats, goblet squats, or other squatting variations will help to strengthen the squatting movement whilst providing a slightly different stimulus to our tissues, and reducing the overload injury risk.
Bad Shoes
If you’re wearing shoes that don’t provide adequate stability when you squat, then this can put unnecessary strain on your knees.
Be sure to wear shoes that provide you with a solid foundation from which to lift.
Health Conditions Related to Knee Pain
So now that we understand some of the mechanisms that can contribute to knee pain during squats, how do we know which structure in the knee is causing pain?
Knee pain can present as a number of different conditions depending on the injured structure. This can include:
Patellofemoral Pain Syndrome
PFPS or patellofemoral pain syndrome is a condition that affects the knee joint. It’s characterized by pain in the front of the knee and around the patella or kneecap, and is common in those who love to squat.
If you have PFPS, you might experience pain when climbing stairs, squatting, or sitting for long periods.
IT-Band Syndrome
ITBS is a condition that affects the iliotibial band, which is a long strip of connective tissue that runs down the outside of the thigh from the hip to the knee, and normally presents as pain on the outside part of the knee. But squatters need not worry too much about this – ITBS is much more common in runners rather than lifters.
Patellar Tendinopathy
Tendonitis is the inflammation of a tendon, which can occur in any tendon in the body. However, Patella tendonitis presents as pain just below the knee cap. If you perform a lot of explosive movements like box jumps, or fast tempo squats, you should be aware of patella tendinopathy.
Arthritis
Arthritis is a condition that causes inflammation in the joints. The two most common types that can cause knee pain are osteoarthritis and rheumatoid arthritis.
Osteoarthritis is a degenerative disease that causes the cartilage in the joints to break down. This can cause pain in your knees, as well as other joints in your body.
Rheumatoid arthritis is an autoimmune disease that causes the body’s immune system to attack the joints. It may cause swelling and pain around the knee, leading to pain, stiffness, and inflammation.
Load management is key in managing arthritis. This is because we want to keep the muscles around the joint nice and strong, without irritating the joint too much.
How to Prevent Knee Pain When Squatting
Aside from performing some of the killer squat variations listed above, you can do a few other things to prevent knee pain while squatting.
Warm Up Properly
A good warm-up will help to increase your heart rate, loosen up your muscles, and make your body’s tissues more elastic. I recommend doing a light jog or bike ride for 5-10 minutes, followed by some dynamic stretching.
Use the Correct Weight
Another important consideration to prevent knee pain while squatting is to use the right weight. If you go too heavy too soon, it will put extra stress on your knees and could lead to pain. Utilize progressive overload by starting with a light weight and gradually increase the amount of weight you’re using as your body gets stronger.
Blood Flow Restriction Training
Another great way to improve strength whilst using light weight is by incorporating Blood Flow Restriction Training into your routine. This involves using a BFR band to reduce venous blood return from your muscles, making them work harder.
This means that you can use lighter loads to achieve the same result from your workout. BFR training can be a great addition if you are struggling with knee pain from squatting or trying to train with an injury.
Use a Smaller Range of Motion
Squatting through a smaller range of motion by reducing squat depth will reduce the load going through the knee joint, and is a great way to modify the exercise if you are struggling with pain.
Listen to Your Body
If you still experience knee pain while squatting, stop the exercise and rest for a few days. If the pain persists, consult a doctor or physical therapist.
Wrap Up
If you’re experiencing knee pain when squatting, try one of the variations I suggested and see how they work for you. Remember to always start light and gradually increase the weight as your body gets stronger.
And, most importantly, have fun with it! Squatting can be a great way to improve your fitness level and get in shape, but only if you do it correctly and safely. Give these variations a try and let us know how they work for you.
About the Author
This article was written by Dane Ford, the founder of Lift Physiotherapy and Performance in Sydney, Australia. Lift Physio aims to help you overcome injury, optimize your health, and unlock your full movement potential.
