CategoriesProgram Design

The Forgotten Component of Progressing in the Weight Room

It’s popular nowadays for people to brag about how hard their workouts are.

And I don’t mean “hard” as in “man, I’d rather jump into a shark’s mouth than do that squat session again” hard.

No, for whatever reason, it’s become more important to one-up each other, to champion shenanigans over actual progress in the gym:

Person #1: “I could barely walk to my car after my workout today.”

Person #2: “Pfftt, whatever. I threw up today during my workout. It was awesome.”

Person #3: “Oh yeah, well, after my workout I couldn’t feel the right side of my face.”

Progress, it seems, has more to do with how close to a medical emergency someone can get to rather than actually seeing tangible improvements in their lifts.

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The Forgotten Component of Progress

To be fair…

My hoity toity introduction wasn’t meant to imply I’m against trainees pushing the envelop in their training. I’ve often said, somewhat facetiously, that lifting weights isn’t supposed to tickle.

I love when people work hard in the gym.

But there’s a stark contrast between someone working hard during a workout and them going out of their way to routinely surpass their ability to recover from said workout.

In a very much watered down explanation, “progress” can be applied, measured, or attributed to the following factors:

  • Doing more sets/reps of a particular exercise.
  • Adding more load to a particular exercise.
  • Manipulating rest periods and/or tempo of a particular exercise.
  • Changing “mode” of an exercise (I.e., switching from Trap Bar Deadlift to Conventional)
  • Adding physics into the equation (I.e, moving center of mass further up and away from base of support. I.e., switching from Dumbbell Reverse Lunges to Barbell Reverse Lunges).
  • Can your pecs cut diamonds?1

In Short: Are you making a concerted effort to “do more work?” What’s more, are you able to do so over the course of weeks, months, years?

Your ability to progress long-term is directly correlated with how well you’re able to recover from your workouts (via purposeful fluctuations in training volume, as well as ensuring ample sleep, calories, and hydration). It has nothing to do with one’s prowess at regurgitating their Quinoa & Kale power salad from a few hours ago.

But I’ll get off my high-horse and get to the point.

“Feel” Matters

Last year I started working with another local coach here in Boston. She’s co-owner of a KB-centric gym and  Strong First certified, but she wanted to hire me to help her get more proficient with the barbell lifts (specifically the deadlift) as well as help her prepare for the Strong First barbell course.

Jessica was already pretty freakin strong when she started.

When we tested her deadlift she hit 300 lbs; a number many guys would love to hit.

However, it didn’t “feel” or look easy.

She had a few technical glitches I wanted to iron out.

We had ten weeks. During that time my only goal was to clean up her technique in an effort to make 300 lbs feel easier.

I knew that if we worked on cementing her technique, making each repetition look (and feel) pristine, and getting her into better positions to be able to express her (true) strength…we’d likely see an improvement when she re-tested her 1 rep-max at the conclusion of the certification course.

Conventional wisdom would dictate that in order to get her to lift more weight we’d have to focus on progressive overload – more sets, more reps, heavier load, did she destroy the back of her pants, etc.

That’s not the route I took.

Over the course of ten weeks we never touched a weight above 265 lbs.

35 lbs under her best lift.

Instead, like I said, we focused on improving position(s) and making sure we trained with loads that allowed her to marinate in impeccable and FAF reps.2.

Fast Forward Ten Weeks

Before she left for her certification weekend we re-tested 300 lbs.

Few things have made me cry – saying my vows to my wife during our wedding, holding my son for the first time, watching Rose let go of Jack at the end of Titanic, flipping my omelet and not breaking it.

Okay, I cry all the time.

Jessica’s deadlift brought a tear to my eye it looked so good.

What was originally a 19 on the Rate of Perceived Exertion scale, looked (and felt) like a 7/8 by the time ten weeks were over.

What’s more, she ended up hitting a PR of 35o lbs that weekend.

*drops the mic.

Progress = Feel, Too

Far too often trainees are quick to add more weight to the bar, or use the concept of more (more sets, reps, load, etc) as the sole metric to gauge progress.

All are important of course, and everyone should remain cognizant of them.

However, don’t be so quick to underestimate the value of staying put and getting more acquainted with a specific weight. If five reps of a certain weight is challenging, even if you can complete five reps, stay there.

Stay there until it feels less effortful. Many people are too quick to add weight at the expense of actually owning it. More to the point, I much prefer someone leave a session feeling refreshed and that they could do more rather than shit their spleen and miss reps on a routine basis.

What good is that going to do?

Easy training is good training.

That’s progression too.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 12/14/18

Holy moley what a shit show.

We’ve had a sick toddler on our hands the past few days (hence the lack of content this week) and our apartment is basically a Petri dish of whateverthef*** at the moment.

He’s feeling better – and back at daycare – but, yeah, that wasn’t fun.

Anyhoo, lets get to this week’s list of stuff to read.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

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

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

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

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

Check em out HERE.

2. Watch Me In Action

Ever wonder what it would look like to have me take you through an assessment?

No?

Well, I DIDN’T WANT YOU TO KNOW ANYWAY!

[slams door]

Fast forward five hours….

A few months ago Adam Rees of GRIT Gym and his girlfriend, Rachel, stopped by CORE to hang out and to so that I could take a look at Rachel.

She had been having some hip issues and wanted me to take a look at her deadlift and squat.

A technique audit if you will.

They ended up making this video to document their experience.3

3. Appearance on The Strength Running Podcast

I was invited back onto the Strength Running Podcast hosted by Jason Fitzgerald.

It’s a on-going battle, but I do feel the tides are turning and that many runners are starting to understand the importance of strength training (and how it should serve to compliment their running).

Jason and I discuss a bevy of things in this episode, but we dial in on the deadlift and why it’s such an integral movement to learn.

Give it a listen HERE.

SOCIAL MEDIA SHENANIGANS

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In today’s edition of “shit I saw on the internet and am now going to steal it,” this is a deadbug variation that loosely mimics one I saw @vernongriffith4 perform using a @stickmobility . . The difference: . 1. I don’t have access to a @stickmobility , but instead am using a “bendier” PVC stick. . 2. I had @lilew13 (my wife) face the opposite direction because the stick was shorter. . This is a great way to really lock in the concept of the deadbug: stabilized spine while moving through the extremities. . Simply press the stick INTO the wall to engage the anterior core more. For those who struggle with this idea, the stick works like a charm. . And yes, before anyone asks, a band works well here too. However this is a nice option if you don’t have access to a band. . And, honestly, because you have to press into the wall (or the stick falls), I find this variation works better to get the abs to turn on. . ALSO: massive kudos to Lisa for making things awkward AF at the end.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Gym Owner Musings – Installment #12 – Pete Dupuis

Pete’s stuff is always insightful, relatable, and not full of foo-foo BS.

If you’re a gym owner (or aspire to be), Pete is required reading.

10 Online Training Challenges No One Warns You About – Leigh Peele

With more and more fitness professionals opting to go the online route, it’s important to understand that there are some HARD truths to the lifestyle.

Read this post by Leigh.

And then read it again.

Nutrition Myths For Fat Loss Explained – Steve Bergeron

This is an excellent 3-part (but short read) series written by friend Steve Bergeron of AMP Fitness here in Boston. Plenty of practical and sane advice here.

Give it a read.

CategoriesNutrition

Plant Protein Paradox

It was a pleasant surprise to have an email waiting for me this morning from Dr. Mike T. Nelson asking if I’d be interesting in posting this article up on my website?

“Does He-Man give zero shits about rocking a bowl cut?”

Of course I’d be interested.

The animal protein vs. plant-based protein debate is alive and well. Thankfully we have smart, sane, and subjective researchers in the field like Dr. Nelson to hand us the facts so we can make more informed decisions.

Enjoy!

Copyright: yelenayemchuk / 123RF Stock Photo

Plant Protein Paradox

Plant proteins are all the rage now, but should you drop all your meat consumption to save the planet at the expense of your biceps? Is there any data to prop up the idea that eating more plants helps the earth?

Hang on to your propeller hat for a short trip down the nerd chute to see if the environmental concerns have weight and how plant proteins stack up.

I don’t trust thez gunZ to plants only

Plant proteins have become more popular recently in part due to environmental concerns or ethical concerns (1, 2).  Environmental research is not my main wheelhouse, however I can read research.

Pimentel et al. in 2003 (3) analyzed the of land and energy resources devoted to an average meat-based diet compared with a lactoovovegetarian (plant-based) diet. Both diets contained the same number of calories at 3,533 kcal per person.   According to their analysis:

“The meat-based food system requires more energy, land, and water resources than the lactoovovegetarian diet. In this limited sense, the lactoovovegetarian diet is more sustainable than the average American meat-based diet.” (3).

Meat-eaters = do not pass Go and collect 200 colones (about 33 cents).

In the USA, Europe and Australia, meat and dairy provide about 80% of the daily protein intake compared to Africa where as little as 7 g of meat and 4 g of milk are consumed per capita (4).

I hear your biceps shrieking in terror from here.

In an analysis from Scarborough et al., in 2014 (1), the researchers found that greenhouse gas emission in self-selected meat-eaters was about twice as high as those in vegans. They concluded that reductions in meat consumption could lead to reductions in green house gas emissions.

Meat-eaters 0, plant people 2.

Editor’s note: Tony here, if you want to know my true thoughts on kale, go HERE.

While the above around two selections, a reduction in the consumption of meat proteins may provide an advantage for the environment; but can they provide the same physiologic response in MPS (muscle protein synthesis – aka stuffing those amino acids into your muscles to make them bigger and stronger)?

Will Tony’s biceps become baby biceps?

Science Bitches

A study by Yang et al. (5) compared the effects of whey and soy protein in older men (age 71 +/- 5 years). The subjects completed a single-leg extension exercise before taking either no protein (eeeek) or 20 grams of soy protein (sorry gonads).

The researchers sampled the men’s muscle tissue via biopsy to compare the results to the non-exercising leg. They found that consuming soy protein was better than nothing, but it did not match to the response of whey protein from previous studies (6).

Your friendly author here with Dr Jose Antonio

In another study (7), wheat protein was compared to dairy protein sources in healthy older men (average age: 71 ± 1 years old).

The subjects (n=60) were split into 5 groups where they consumed 35 g wheat protein, 35 g wheat protein hydrolysate, 35 g micellar casein, 35 g whey protein, or 60 g wheat protein hydrolysate.

Plasma and muscle samples were collected at regular intervals. They found that a 60-gram dose of wheat protein was needed to see the same MPS response as the lower dose of 35 grams of the dairy based proteins (7).

Take Away?

Even if you are using a wheat protein supplement, you need a piss ton of it to match the same acute muscle building effects as dairy based proteins. Only trying to get that much wheat via whole food sources bro?

Good luck and enjoy the masseter hypertrophy along with lower body mobility from the Wilford Brimley two-step time.

Chronic Data

I hear the Pubmed ninjas rising up from their war-torn keyboards in their Mom’s basement in a unionism cry:

“…but that is all acute data Mr. PhD Sciency pants – don’t you know that you need chronic data?”

In a chronic study from Joy et al (8), subjects were given either 48 grams of rice protein as a supplement or 48 grams of whey protein isolate after exercise. They did not see any difference between groups over 8 weeks at that dose (8).

This study provides data that while plant proteins tend to be inferior to dairy based proteins on a gram-for-gram basis, that difference in MPS can be equalized at a higher intake dose.

Summary (AKA: Too Long, Did Not Read)

In short, there is data that eating less meat may be better for Mother Earth.

Good news – if you are eating a plant protein you can up the dose (amount) to get similar effects as your meat based bro-tein consuming doooooode bro buddies with bulging biceps.

The downside is that it takes many larger serving sizes.

In the end, it is up to each person to decide their own cost/ benefits, but now you can make an informed decision without watching your biceps wither in the process.

About the Author

Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility and heart rate variability, as well as an online trainer, adjunct professor, faculty member at the Carrick Institute, presenter, creator of the Flex Diet Cert, kiteboarder, and (somewhat incongruously) heavy-metal enthusiast.

You can find out more about him at his website at www.miketnelson.com

References (AKA: Pubmed Ninja Garlic)

  1. Scarborough P, Appleby PN, Mizdrak A, Briggs AD, Travis RC, Bradbury KE, et al. Dietary greenhouse gas emissions of meat-eaters, fish-eaters, vegetarians and vegans in the UK. Climatic change. 2014;125(2):179-92.
  2. Millward DJ, Garnett T. Plenary Lecture 3: Food and the planet: nutritional dilemmas of greenhouse gas emission reductions through reduced intakes of meat and dairy foods. The Proceedings of the Nutrition Society. 2010;69(1):103-18.
  3. Pimentel D, Pimentel M. Sustainability of meat-based and plant-based diets and the environment. Am J Clin Nutr. 2003;78(3 Suppl):660s-3s.
  4. Gorissen SHM, Witard OC. Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. The Proceedings of the Nutrition Society. 2018;77(1):20-31.
  5. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond). 2012;9(1):57.
  6. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009;107(3):987-92.
  7. Gorissen SH, Horstman AM, Franssen R, Crombag JJ, Langer H, Bierau J, et al. Ingestion of Wheat Protein Increases In Vivo Muscle Protein Synthesis Rates in Healthy Older Men in a Randomized Trial. The Journal of nutrition. 2016;146(9):1651-9.
  8. Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal. 2013;12:86.
CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 12/7/18

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

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

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

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

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

Check em out HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

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One of the highest compliments I can receive as a coach is when other coaches hire me to be their coach. . Coaches need coaches too. . Here’s my client @jessmschour from last night. . We’ve been troubleshooting some hip shenanigans and trying to come up with ways to “feel” her glutes more during certain exercises, like deadlifts. . She’s pretty freakin strong: her best pull is 350 lbs with a straight bar. Alas, I wanted to try something a bit different last night. . This is an exercise I stole from @mcconnell_athletics and it worked beautifully. . I wrapped a jump stretch band around two pegs in the power rack and then placed the band through the handle of a KB. . Hello Glute O’clock.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

A Return to Play: Movement Training For Youth Athlete – Jeremy Frisch

This should be required reading for parents and coaches a like.

Jeremy is one of the “go to” coaches I follow with regards to youth training. The content he puts out is legit.

Just watch the videos he posts and tell me they’re not amazing.

I hate him because I’m not him.

Protein: What, When, Why, and How? – Dr. Susan Kleiner

There aren’t many people out there as respected as Dr. Kleiner. Her book, Power Eating, was one of the very first books I ever bought after graduating college (and started taking my own personal continuing education more seriously).

This article keeps things simple, and keeps to the facts.

Want to Get Real Results For Your Training? Pay For Them – Julia Eyre

I’ve said it before and I’ll say it a minimum of 47 times more:

“Everyone needs a coach. Even coaches.”

Fantastic article by Julia here explaining more of the nuances and benefits of coaching.

Categoriespodcast

2 New Podcast Appearances

Nothing, and I mean NOTHING, on the internet will top THIS clip of Wu-Tang Clan performing a 20-minute tiny desk concert covering some of their greatest hits.

I mean, don’t get me wrong: I hope you take some time to listen to the two podcast appearances below (one of which is a joint episode I did alongside my wife, Dr. Lisa Lewis). They’re both chock full of insight, wit, and humor.

But neither contain any sick beats or rhymes…

“I bomb atomically, Socrates’ philosophies and hypothesis can’t define how be droppin these mockeries…“

Copyright: dr911 / 123RF Stock Photo

Revolutionary You Podcast – Episode #157: The Best of Both Worlds

A strength coach and a psychologist get married and do a podcast together…

Jason Leenaarts invited us onto this show to discuss a number of topics ranging from how social media affects our clients, to the importance of strength training and sleep, to how Lisa and I continue to bring out the best in each other personally and influence each other professionally.

This was a fun show to do.

For the iTunes snobs out there you can download HERE (Episode #157)

Lift the Bar Podcast: Laying the Foundations For a Successful Fitness Career

Stuart Aitken is one of my all-time favorite hosts/interviewers.

1. He has a Scottish accent. So there’s that.

2. More importantly, Stuart is SO engaging and such a “natural” interviewer that it comes across a just two people having a conversation and talking shop, which I dig.

This was my second appearance on the Lift the Bar Podcast and it was a pleasure to be invited back on.

And, again, for the iTunes peeps in the crowd, you can go HERE to listen/download. (episode #146)

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Band Resisted Kettlebell Deadlift

One of my biggest pet peeves about the fitness industry are those people who tend to be absolutists about stuff.

They feel that just because something worked for them that it must mean it’ll apply to everyone, and you’re an idiot or inept if you feel otherwise:

  • You have to back squat if you want to get strong.
  • You have to follow a Paleo diet if you want to get ripped.
  • You have to wear pants when you’re training clients.

It’s all a bunch of hooey if you ask me. Nothing is set in stone, and nothing is going to apply across the board towards a diverse population with varying injury histories, goals, and ability levels.

This train of thought applies towards the deadlift as well.

Copyright: bezikus / 123RF Stock Photo

 

There aren’t many exercises as maligned or misrepresented as the deadlift.

On an almost weekly basis I’m having a conversation with someone who offhandedly says “so and so mentioned to me how deadlifts are dangerous,” or “such and such said deadlifts are the worst thing ever for your back,” or “I heard deadlifts give you gonorrhea, is that true?”

Listen, deadlifts are no more “dangerous” than any other exercise that’s performed incorrectly (or with too much load/volume that surpasses any one individual’s threshold to recover from).

When performed well, and with the appropriate progressions in place, the deadlift is one of the best bang-for-your-training-buck exercises out there.

It’s also pretty freakin versatile.

Another popular fallacy of the deadlift is that it has to be performed with a straight bar, and that it has to be heavy.

Nothing could be further from the truth.

Picking anything up off the ground – whether it’s a barbell, dumbbell, a bag of groceries, a baby, or Mjolnir – with the knees slightly bent, hips flexed, and with an upright torso, can be considered a deadlift.

Not so dangerous now, huh?

To prove my point check out this gem of a variation.

Band Resisted KB Deadlift

 

Who Did I Steal It From? – Strength & Conditioning legend, Vince McConnell.

What Does It Do? – I had my client, Jessica (who’s in the video above), perform this last night because we’ve been working on troubleshooting through some hip shenanigans.

To put it bluntly, Jessica is strong AF.

Her best deadlift is 350 lbs with a straight bar, and I’m pretty sure she’s undefeated in Fight Club. Thing is, though, she’s always had trouble feeling her glutes during a deadlift.

As with most people, she’s gotten really good at compensating, and every now and again she’ll get a bit of a back niggle.

Not necessarily an injury; but, you know, just an annoying “something.”

This exercise serves a few purposes:

  • Using a KB – so her center of mass is OVER the load – makes this exercise infinitely more “back friendly.”
  • Adding the band takes advantage of accommodating resistance where the load gets more challenging at a position where she’s strongest (terminal hip extension).
  • Too, adding the band, really helps with engaging the glutes to a higher degree at the top of the movement. I don’t know how better else to explain it other than “IT JUST DOES ALRIGHT. WHY DO YOU ALWAYS HAVE TO QUESTION ME?”

Key Coaching Cues – All I did was wrap a Jump Stretch band across two pegs at the bottom of my power rack and then loop the same band underneath the handle of a kettlebell.

Then Jessica lifted it.

And then it was Glute O’clock.

Normally I’m not a fan of high(er) rep deadlifts, but this variation lends itself to me breaking that rule.

Try 3-4 sets of 8-12 repetitions.

Categoriescoaching personal training psychology

The Subtle Art of Shutting Up and Listening

Today’s guest post comes courtesy of TG.com regular, and my 1-day-per-week training partner4, Justin Kompf.

Listening, I mean really listening, is a learned skill and takes a lot of (purposeful) practice to master. Those who are able to so, however, are often the ones who separate themselves from the masses in the fitness industry.

This is a quick read, but worth your time

Copyright: aaronamat / 123RF Stock Photo

The Subtle Art of Shutting Up and Listening

I take a deep breath before I knock on my advisor’s office door.

“Keep it together Justin, whatever you do don’t cry”

I take a seat in his office and immediately start crying. We don’t need to go into details, but I was in a tough place.

Fine, my girlfriend broke up with me and I had no idea where I was going with my career. Okay, great, sharing feelings, my favorite.

Can we move on?

I’m sitting in his office, which mind you is surrounded by other offices, just balling.

But as I’m talking, I’m starting to feel better.

Why?

Well, here’s what he was doing. Just listening, providing me with enough silence to think thoughts and say them out loud. He asked me open ended questions without giving advice. That was special for me because up until then I don’t recall ever really being heard like that.

via GIPHY

Of course, there are friends I could say anything to, but I never really had this kind of experience before. This experience profoundly changed the way I interacted with people and even changed my approach on coaching.

Empathetic Listening

The other day in a lecture I hammered home the importance of forming relationships with the people you coach.

Given enough time in anyone’s life, something stressful (which is not necessarily bad) or crappy is bound to happen with different magnitudes of crappiness.

Sometimes I like to think of God as Donkey Kong from Nintendo just throwing barrels filled with crap (like bad or stressful events not actual poop) at people. It’s not a bad thing, that’s just life and it happens to everyone but it’s nice when you have someone to help you work through it.

Low levels of crappiness might be failing to get a promotion at work whereas high levels of crappiness might mean going through a divorce or a death in the family.

Many of the clients I train I’m close with, especially those close in age to me. I’m sure lots of other trainers are the same. Over time, trust forms and when things that bother them come up, they know I’ll listen.

This isn’t to say that a lift should turn into a therapy session, because it shouldn’t. But imagine how much a client would appreciate it when something came up and you just said:

“Hey, it sounds like you’re going through some tough stuff, let’s grab a coffee after the session”

How to Do This Empathetic Listening Thing

I don’t have set in stone guidelines on how to accomplish this, but I know when I’ve done it the right way and I know when I’ve failed.

I think one of the biggest issues people have in conversations is that they wait for their turn to talk. They have already concluded what they are going to say next even before the person in front of them has finished talking.

Yes Karen5, you’re guilty of this so pay close attention.

As soon as you’re thinking about what you are going to say next, you’re not fully engaged with the person, so that means you’re not listening.

Side Note: This is also super important for a successful initial consultation with a client if you want to truly understand their goals and why their goals are important.

If you’re going to be a good listener, you need to suspend your thoughts.

via GIPHY

Good listeners don’t jump to give advice or relate their experiences to the person in front of them. If you feel like you have something that the person can relate to, try saying:

“You know, everyone’s experience is different, and I don’t want to pretend like we’ve gone through the same thing, but I’ve got a story that I think you might relate to.”

People don’t always talk to get advice back.

They just want to talk because things are tough, and they want to get it off their chest. If they want advice, they’ll probably say “what do you think I should do?”

The last thing that I know for sure is that if you want to be a great listener you need to put your phone down.

All the incredible memes will still be there when your conversation is over.

The Subtle Art of Shutting Up

Listen…

Listening is incredibly important. Yea, sometimes it can be just about as comfortable as being single for the third year in a row at your families Thanksgiving get together.

Right…

But in order to be a good listener, you need to shut up.

Something great happens when a person feels accepted and can speak their mind. You might find out way more about the person you are working with, whether it’s about their goals or about their life, by saying nothing.

Just like lifting, writing, or slipping high brow poop jokes into casual conversations with your highly successful clients, listening is a skill that needs to be practiced.

So, I would encourage all of you to go out their and in the appropriate times, just shut up.

About the Author

Justin Kompf is doctoral student studying exercise and health sciences. He is a personal trainer in Boston at CLIENTEL3.

You can follow Justin here and here.

CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 11/30/18

It’s my 42nd Birthday today.

KNEEL BEFORE ZOD!!!

I’d like to sit here and say I have something cool planned today – like watching a Jason Bourne marathon, or, I don’t know, going to Sears – but, honestly, it’s just a normal Friday for me today.

Writing programs, writing this blog, training, and then maybe a celebratory pizza…;o)

Tomorrow, however, is the real show. My wife and I have a date at Del Frisco’s and then we’re going to go see Widows.

Holla.

Nonetheless, lets get to this week’s stuff to read (and don’t be afraid to send me a Happy B-day note).

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Complete Shoulder & Hip Blueprint 1.0 on Sale

Dean Somerset and I have placed our flagship resource – Complete Shoulder & Hip Blueprint 1.0 – on sale all this week at 60% off the regular price.

As if learning anything and everything about shoulders and hips wasn’t enough, I’m going to donate $5 of every sale (from my links) to a local animal shelter here in Boston called Kitty Connection.

This was the shelter my wife and I adopted out cat, Dagny, from when we first moved in together and I like to donate to their cause each year.

The sale only last though this Sunday (12/2), so act quickly.

Help save a kitty (or dog) – HERE.

SOCIAL MEDIA SHENANIGANS

Twitter

Instagram

 

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Clearly, there’s one person in this picture series who wasn’t having it.

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STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Never Have “Bad Luck” Again – Nia Shanks

Regardless of the choices we face or the events that happen throughout the day, we have two lenses we can choose to view them from. In one hand is the lens that distorts events as being “bad luck” or “shit” or “unfortunate.” In the other hand is the lens that homes in on what has happened, what is — free from distortion or distraction — and gives us the power to glimpse and choose to see “beauty” or “good” or, at the very least, reality. Without any messy extrapolation.

^^^Applies to dieting and training.

Read more of what Nia has to say.

The Truth About Stand Up Desks – Dr. Michael Stare

Well, that was interesting.

Total Youth Soccer Fitness – Erica Suter

Kids aren’t professional athletes.

Erica is a stud coach and she’s developed a stellar program geared towards youth athletes that every coach, parent, and player needs to read.

It’s on sale for another two days (ending on 12/1) and you can save $30 off the regular price.

Check it out HERE.

CategoriesExercises You Should Be Doing

Exercises You Should Be Doing: Hip Flexed Landmine RDL to Reach

Sometimes I think my brain sucks.

I’ll be the first to admit I don’t consider myself an innovator in the fitness industry. My talents lie in taking other people’s information6, letting things ruminate for a bit, figuring out how it may apply to my clients, then adding my own spin or take, in addition to a few Star Wars or Jason Bourne references (maybe an f-bomb or two…or three), and then disseminating it to my tribe.

I.e., you.

Much like many of you I peruse Twitter, Instagram, and LOLcats for a little inspiration and to see what other people in the industry are doing to make their clients/athletes better. And, much like many of you, I read an article or watch a video that piques my interest and think to myself…

…”well, FML, why didn’t I ever think of that?“

Today’s edition of Exercises You Should Be Doing is a clear example of this.

Copyright: wavebreakmediamicro / 123RF Stock Photo

 

I’ve always had an infatuation with the landmine.

The piece of exercise equipment, not the nefarious tool of war.7

It’s one of the more versatile tools in the weight room and I’ve used it to perform everything from deadlifts and squats, to hollow presses and rows, to single leg work and a plethora of core exercises.

I thought I had seen it all. Between stalking Ben Bruno, Joel Seedman, and Meghan Callways’s YouTube pages, I thought I had seen every application of the landmine possible.

I then I saw this.

Hip Flexed Landmine RDL to Reach

 

Who Did I Steal It From? – Virginia Beach based strength & conditioning coach, Vernon Griffith.

What Does It Do? – I know, I know. Some of you may be watching the video and are like “da fuck?”

But hear me out.

Well, hear Vernon out:

“This is a ground based movement that I have found to be successful in challenging hip mobility, strength and stability. Mobility is A LOT more than just stretching.”

The addition of the landmine is brilliant because it provides a base of “irradiation” (body tension) which helps prevent unwanted movement – namely in the lumbo-pelvic area – and locks the trainee in so (s)he can challenge the hip(s) and core.

Key Coaching Cues – Start in a half-kneeling position (inside leg UP) and be sure to use your top hand to push into the barbell for added stability.

– Lift foot off ground, pushing into barbell to maintain TENSION, and begin to hinge on the flexed side.

– GO SLOW. The whole point of this exercise is to “own” your position(s). Hinge back until the inside leg is fully extended and then squeeze glute for 2-3s count (again, owning the position).

– Reverse the action and return back to starting position, but this time when you’re back to the half-kneeling position, add a reach by pressing the barbell overhead and then contract the opposite (flexed side) glute. Pause for another 2-3s count.

– Repeat for 3-5 reps/side.

– You don’t need to load this exercise very aggressively. I’m only using a 10 lb plate in the video and that was more than enough. An empty bar will work too.

This drill can be used as part of a general warm-up for the hips prior to squatting or deadlifting. Or, even better, as an additional exercise as part of a mobility or GPP day.

Give it a try. It’s harder than it looks.

And it feels awesome.

Categoriescoaching Conditioning

The Problems With Youth Fitness. With Solutions

I’ve got a guest post from Baltimore based strength & conditioning coach, Erica Suter today. She’s someone I respect a lot not only for her writing prowess (she gives me a run for my money with Lord of the Rings references), but also for her steadfastness in sticking to her guns.

She could easily train professional athletes given her own athletic background, but more to the point because she’s a gifted coach.

However, her preference is to work with youth athletes

And she crushes.

I am always impressed with Erica’s content and commitment to serving our younger generation of athletes. She’s recently released her first product – Total Youth Soccer Fitness – and it’s fantastic.

It’s really a manual for all young athletes and not just soccer, and I think it does a superb job at bringing the pendulum back to the middle. It provides a detailed strength & conditioning component, of course, but emphasizes something sorely lacking in today’s culture…

….fun!

It’s on sale for $67 for the next three days and then jumps to it’s full price of $97. Coaches, parents, Nazguls, act quickly. You won’t be disappointed. Get it HERE.

Copyright: matimix / 123RF Stock Photo

The Problems With Youth Fitness (With Solutions)

Besides J.R.R. Tolkien book themes, snowboarding trips, and triple shots of espresso, nothing lights me up more than youth fitness.

After seven years of coaching kids, I guess I have a lot to say on the topic. As a self-proclaimed introvert, my extrovert side certainly shines through any time strength and conditioning for youth athletes comes up. Here’s a common conversation I’ve had countless times:

Parent: “Can you do conditioning for my 10-year-old?”
Me: “Like take them to the playground?”
Parent: “No, like suicides, laps, timed miles.”
Me: “Find another coach.”

(hangs up phone abruptly)

via GIPHY

Okay, okay, maybe it’s not this dramatic, but you get my point.

Look. I love working with kids. There’s something magical about teaching a beginner the ropes of training and seeing them all the way through their athletic development to college and beyond.

But what I love more is teaching everyone involved in youth fitness that there are safe, fun, and effective ways to get kids better at their sport.

Still, some of these kids are in the wrong training hands. With overuse injuries, sports drop-out rates, lack of passion for sport, and sedentary lifestyles on the rise, I fear the future of the youth athlete.

More often than not, kids are trained wrong.

Whether a coach is misinformed, parents are Googling Messi workouts for their 10-year-old too much, or a new trainer wants to grow his social media following, kids are doing some ridiculous things (most that are unsafe) in the gym and on the field.

With that said, besides sitting at the DMV, there’s nothing worse than perusing Instagram and seeing these things:

– an 8-year-old sprinting up a hill carrying a medicine ball.
– a 10-year-old attached to a sled while dribbling through cones.
– a team of 8-year-olds running sprints around the field as punishment.
– a high school kid doing CrossFit box jumps without mastering jumping and landing mechanics.

Of course, I could make a laundry list here, but instead of complaining, I want to shed light on some of the biggest problems in youth fitness as well as provide actionable solutions.

Let’s do this:

1. People Aren’t Keeping Youth Fitness Simple.

When it comes to training kids, I like to be guided by this mantra: keep it simple, stupid.

A training session with kids should focus on 1-2 skills or performance components you want them to improve, then progress from there. There’s no need to be all over the place and complicate things. If you’re a coach who is trying to teach speed and jumps right into the speed resistance bands, harnesses, sleds, and unicorns to look flashy, who the hell are you?

Worse yet, the kid’s reps are terrible, form is weak, and coordination is non-existent.

So.

I have an idea: tell kids to skip or march and see the whacky coordination show. If they can’t do these simple tasks, what makes you think their linear and multi-directional mechanics will be clean?

Besides asking yourself what skill you want to teach that day, I’d also argue you should ask yourself: “am I developing athletes or social media stars?” before you jump to posting flashy videos on your Instagram.

*drops mic*

2. Youth Athletes Don’t Learn the Basic Motor Skills Enough.

Speaking of keeping it simple, always start with the basics.

Here are some staples to my youth fitness programs:

– Balance
– Contralateral Coordination
– Core Stability
– Jumping and Landing Mechanics
– Athletic Stance

What’s funny is, these basics set youth athletes up for the “cool” things they get to do later on in their development, like power cleans, deadlifts, pull-ups, lunge variations, and more. Behind every healthy, athletic youth athlete is someone who masters the basics.

Relentlessly.

Vertical Jump Tutorial

 

Because this much I know: motor skill learning is REAL. Like anything else in life, such as learning math, an instrument, or a soccer skill, this stuff takes a long time frame to master. Like as long as it took Frodo to trek across Middle Earth time frame.

Reflexive Strength

 

Being able to be coordinated (contralateral) is critical for not only developing optimal speed mechanics, but also for blending the left and right hemispheres of the brain.

Kids who can connect across their bodies through movements like Bird Dogs, Crawls, and Marches can tap into their logical and creative sides. A great book to check out on the benefits of coordination for brain development in youth is Smart Moves.

Here is a fun drill that touches on coordination, balance, and core stability to try:

 

3. Youth Athletes Aren’t Strength Training Enough.

Let’s get this out of the way: youth strength training does not mean throwing a kid under a barbell right off the bat.

Here are several things that could mean “strength training” for kids:

– Bodyweight
– Resistance Bands
– Free Weights (dumbbells, kettlebells)
– Barbells
– Prowlers
– Peg Boards

Now that you see you don’t have to sign your kid up for CrossFit to become the next Lebron, how should we gingerly go about strength training?

Taking the conversation back to the basics, always start with bodyweight first to ensure the kid can move well and execute good form.

Split Squat

 

Then, once bodyweight looks as pretty as a Starbuck’s peppermint mocha, you can progress to more crazy shenanigans like this:

Bulgarian Split Squat

 

Here’s a rough template I like to use as far as when to strength train:

– Girls 11-years-old and up
– Boys 12-years-old and up
– However, this may vary based on physical maturity and mental readiness.

How do we know a kid is mentally ready to enter a gym setting with clanking barbells?

– Ask them why they want to go in the gym.
– Notice their body language (proud, head up upon leaving gym)
– If they can’t stop talking about how awesome Coach Erica’s Pull-Up competitions were, they’re a green light. ;-O

4. Youth Athletes Aren’t Having Fun.

While structured training and coaching should done in a controlled environment, sometimes we need to set the seriousness aside and have some fun.

After all, don’t we want kids to fall in love with fitness?

Not just to get better for their sport, but to be inspired to move for a lifetime. In the midst of today’s Fortnite culture, it’s pretty freaking scary how little kids move nowadays.

Think about it: most sports teams practice a few times a week, amounting to a total of 2-4 hours a week of activity. This is meager compared to what we did back in my day. By “my day” I mean the 90s.

Shout out to those of you who played Dodgeball, Capture the Flag, Four Square, and Tether Ball.

Alas, I digress.

We don’t see this anymore. So to inspire kids to move, let’s lean into our creativity as coaches and make fitness fun. Here are several examples of games I’ve come up with over the years:

Example #1

 

Example #2

 

Example #3

 

Of course, these are just glossing over the tip of the iceberg. The good news for coaches is that yes, keep things simple, but sprinkle in creativity as you go to keep kids passionate and engaged.

Teaching must be done to some degree so kids learn, but we have to be cognizant of peppering in the fun.

To that end, let kids be kids.

Total Youth Soccer Fitness

If you’re a coach of young athletes this is for you.

If you’re a parent of young athletes this is for you.

Kids aren’t professional athletes and they should NOT be treated as such. Erica has provided a stellar resource that will help guide you step by step on how to build a well-rounded athlete, but remain cognizant that kids are kids.

Take advantage of $30 off the regular price HERE.