You are here

Feed aggregator

LISTEN: Table Talk Podcast Clip — Training for the US Marines

Unless you're trying to become a Special Forces operator, don't sweat it too much. The biggest training you'll have to do is in your brain. Stay strong, and you can survive boot camp.
Categories: Feeds

GPP Training: You're Doing It Wrong

If your client cannot pull a sled or carry two heavy kettlebells without having to rest excessively between sets, you need to implement GPP to build your clients' foundations. But you need to implement it the right way.
Categories: Feeds

12 Days Of Dead Bugs

http://deansomerset.com/feed/ - Fri, 05/24/2019 - 19:21

Over the past 2 weeks I’ve been doing a mini series on Instagram covering the ins and outs of dead bugs. To give everyone access to it, I wanted to showcase the entire series here in today’s post. Enjoy!

 

View this post on Instagram

12 days of dead bugs.

Stuff to Read While You’re Pretending to Work: 5/24/19

http://www.tonygentilcore.com/feed/ - Fri, 05/24/2019 - 17:28

Copyright: wamsler / 123RF Stock Photo

Whoa – who was the a-hole this week and barely wrote anything for the site?

And by “anything” I mean “zero, zilch, nada.”

My bad.

But it was for good reason. I travelled to Colorado Springs this week to film some stuff with the National Strength & Conditioning Association (NSCA) for their upcoming 2019 (Virtual) Personal Trainers Conference, as well as made a cameo appearance at T-Nation headquarters.

Man, between those two establishments AND the National Olympic Training Facility AND The Air Force Academy, Colorado Springs is one buff and beautiful city.1

Also, as it happens, I’m off to Edmonton (<– that’s in Canada by the way) tomorrow to go film the (Even More) Complete Shoulder & Hip Blueprint with Dean Somerset this weekend.

So, yeah, it was a busy week. SO GET OFF MY BACK YOU BIG JERK

I love you.

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint Workshop – 2019 Locations & Dates

Edmonton, Alberta, Canada: May 25-26th at SVPT Fitness. (<– THIS weekend).

Sydney, Australia: July 13-14th at Clean Shred.

Melbourne, Australia: July 19-21st and Melbourne Strength & Conditioning. (<—  Includes bonus “Psych Skills for Fitness Pros” pre-workshop with Dr. Lisa Lewis).

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 really add value with your assessment process.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Strategic Strength Workshop – Boston, MA

Luke (Worthington) and I did this workshop last summer in London and figured it’s only fair to bring it State side.

Combined we have 30+ years of coaching experience (I.e., one Mike Boyle or Dan John) and this workshop will be two days where we uncover every nook and cranny as it relates to how we assess our clients/athletes and how we best prepare them for the rigors of every day life/sport.

  • Upper/Lower Extremity Assessment
  • Technique Audits (how to coach common  strength training exercises)
  • Ways to integrate PRI (Postural Restoration Institute) strategies that don’t make your brain hurt.

This will be a unique opportunity for people to learn from myself, but especially Luke, who is one of the best and brightest coaches I know. This will be his first time teaching in the States.

For more information and to register you can go HERE.

3. Strong Body-Strong Mind Workshop – Chicago, IL

This will be the only time Dr. Lisa Lewis and I will be presenting this workshop together in 2019. In previous years we’ve presented it in Boston, London, Toronto, Bonn (Germany),  and Austin, TX.

This 1-day workshop is targeted towards fitness professionals and digs a little deeper into what really “bogs” them down and stresses them out….

…their clients!

Click THIS link for more details on topics covered as well as date/cost/location.

SOCIAL MEDIA SHENANIGANS Twitter

I still find one of the hardest things for me as a coach is to remember to keep things simple.

I get in my own way overthinking things. The best programs I write (and not coincidentally the ones clients tend to like the best) are the “simple” ones.

— Tony Gentilcore (@tonygentilcore1) May 19, 2019

Instagram

 

View this post on Instagram

 

Chaos Carry. Stole this bad boy from @smittydiesel . . Checks a lot of boxes with regards to Scapular stability, rotator cuff activation, and general levels of badassery.

A post shared by Tony Gentilcore (@tonygentilcore) on May 20, 2019 at 6:12pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK How to Build Value and Increase Your Value Proposition – Chi Bang

REINVEST in yourself.

Game.

Set.

Match

Commonly Misunderstood Words in Movement and Mobility – Ryan DeBell

My man crush on Ryan just got to absurd levels with this article.

He may need to get a restraining order.

Speed Training For Hockey –  Kevin Neeld & Travis Pollen

Fun Tony Fact: I can count on one hand the total number of times I’ve ever attempted to skate on ice. I say “attempted” because I believe the longest I’ve ever stayed upright before crashing to the ground (and taking someone with me) is nine seconds.

That said, despite my lack of skating skills I know a great program when I see it. Kevin and Travis have produced an outstanding resource here, and if you work with hockey players this is an absolute NO-BRAINER.

Speed Training for Hockey is currently on sale at a very fair price, but it only last through this weekend.

Check it out HERE.

The post Stuff to Read While You’re Pretending to Work: 5/24/19 appeared first on Tony Gentilcore.

Categories: Feeds

WATCH: Joe Sullivan Rants — Go to Therapy!

https://www.elitefts.com/education/feed - Fri, 05/24/2019 - 10:07
Joe Sullivan has some choice words for powerlifters who think that the weight room is their therapy. It's not. Go get help. See a therapist.
Categories: Feeds

What It Means to "Pass On"

https://www.elitefts.com/education/feed - Fri, 05/24/2019 - 10:05
Lately, I've noticed a lot of coaches telling other coaches to be careful of people who ask for advice in case they'll steal their trade secrets. Knock it off. Where did you learn the stuff you know now? That knowledge is not yours alone.
Categories: Feeds

The Most Important Coaching Responsibility

https://ericcressey.com/blog - Fri, 05/24/2019 - 05:27

We have an 11-week-old baby in the house, and my wife is breastfeeding her. We also have a twin four-year-old daughters. A few weeks ago, I found them both pretend breastfeeding their toy babies because – obviously – they want to be like Mommy.

A few weeks before that, I took those same four-year-olds out to breakfast while Mommy slept in after a sleep-deprived night with the newborn. As we were leaving the restaurant, one of my daughters jumped up and grabbed my arm as I was carrying hot coffee. I spilled a little bit of it, and muttered, “Dammit.” In the car on the ride home, her sister began singing, “Dammit, Dammit, Dammit” in her car seat. I’m sure a lot of the parents out there can relate to the shock value of the first time your kids swear because they heard it from you. Eye-opening, to say the least.

This isn’t specific to parenting or my kids, either. I can remember wanting to do whatever my older brother did, and as a result, falling for a lot of jokes growing up. When I was in eighth grade, and he was a senior in high school, I would’ve done anything he told me to do (and often did).

Athletic companies pay high-profile athletes to wear their shoes and clothing because younger athletes are impressionable and will, in turn, want to wear them, too. The Kardashians can sell just about anything to their followers. Advertising wouldn’t exist if it wasn’t for impressionable consumers, and young kids and teenagers are far and away the most impressionable. In fact, current models suggest that the brain isn’t fully mature until age 25. I can even look back on things I purchased when I was 30, and wonder what the heck I was thinking.

Advertising can be both intentional and unintentional, favorable and unfavorable. The Journal of the American Academy of Child & Adolescent Psychiatry reported that “the overall suicide rate among 10- to 17-year-olds increased significantly in the month immediately following the release of 13 Reasons Why” (a Netflix series about suicide). There’s even research demonstrating that “including a patient’s photo with imaging exam results may enable a more meticulous reading from the radiologist interpreting the images, as well as a more personal and empathetic approach.” Even brilliant minds can be unknowingly swayed by outside messages, and that’s on top of their intrinsic confirmation biases, too.

Where am I going with all this? We have a lot of coaches reading this article. And, whether they appreciate it or not, these coaches are some of the most profound influences on young athletes’ development. Whether coaches like it or not, they are constant walking advertisements for what young athletes should say, do, and look like. And, I’d argue that they’re among the most impactful advertisements because of a) the number of exposures they have to athletes and b) their positions of authority.

I know of training facilities that market heavily to young athletes in spite of the fact that their coaches’ social media presences – and even their facility walls – glorify alcohol consumption. At the very time when many of these teenagers’ parents are fretting over whether these impressionable kids will go off to college and make irresponsible decisions surrounding alcohol, these kids are being bombarded with pro-alcohol messages by some of the most respected people in their lives – in what should be an unconditionally positive environment. Mix in some unedited music with explicit lyrics and racially offensive language, and you’re not exactly making a case for being a strong influence on kids socially as you make them stronger physically.

Taking it a step further, I’ll take some heat for this, but…

It is fundamentally indefensible to coach a team of impressionable kids while you have a wad of tobacco in your mouth.
Click To Tweet

We can all debate how impactful these messages are, but at the end of the day, it’s hard to deny the facts that a) kids are very impressionable and b) these messages certainly aren’t yielding any positive outcomes.

All too often, coaches think that the most important decisions are about periodization, conditioning, pregame warm-ups, or some other X and O. The truth is that good coaching starts with making good decisions yourself and modeling those decisions to the athletes in front of you. Much like people need to be healthy humans before they become high-performing athletes, coaches needs to model behavior to that promotes healthy decision making off the field before they can work to optimize performance on the field.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name Email
Categories: Feeds

Connor Ryan on Training, Therapy, and Working to Blend the Model

Dr. Connor Ryan is currently working with the Arizona Coyotes as the physical therapist and also see’s patients in his own office in North Scottsdale AZ. He finished his undergrad in Exercise Physiology (2010) and then Doctorate in Physical Therapy at the University of Massachusetts Lowell (2013).

Prior to working with the Coyotes he worked at Foothills Sports Medicine Physical Therapy in Gilbert AZ as a staff orthopedic physical therapist and worked as personal trainer and physical therapist working under Charlie Weingroff in NYC at Drive 495.

Connor currently has 2 children ages 1 and 4 with his wife Harmony and he enjoys being a dad, training in the gym, mentoring the youth, sports, music, cooking, and spending time with family and friends.

In this show, Connor and I talk about how essentially dying on a baseball field at age 14 got him started working out, his philosophy and thoughts on blending therapy with physical preparation, and why he’s made such an effort to simplify his model and approach in recent years.

Connor and I touch all the bases on this one, and I really hope you enjoy it!

 

Show Outline

Here’s a brief overview of this week’s show:

  • The Week That Was
  • Deep Thought – Input = Output
    • What ways are you replenishing your energy stores as a trainer/coach?
    • Example of my day – now how am I going to re-energize myself?
    • Question for you – how can you better match your input to your output?
    • What things give you joy? Replenish your energy? And keep you on your A-game?
  • Interview with “The Mayor” Connor Ryan
    • How almost dying at age 14 got him started working out.
    • His career path, and how he finally ended up in Arizona.
    • Connor’s overarching philosophy as someone who treats patients but also likes to train hard.
    • How his philosophy changes or adapts when we’re talking about pro athletes vs. Average Joe’s.
    • His diagnostic process, and arguably the most important part of the session (HINT: it’s not just taking a bunch of measurements!)
    • The standard findings he sees when we’re talking about hockey players.
    • Connor’s thoughts on better blending PT and training, and how we can better smooth that process so the athlete gets the best possible result.
    • The BIG Question.
    • The always popular lightning round where we talk about how he got his nickname, the books he’s reading right now, what it’s like being a dad, and what’s next for Connor Ryan.

 

Related Links

Books Referenced

 

The Best Protein on the Market Today?

For many years, I simply disregarded the age-old advice of getting liquid protein in either during or after workouts.

Part of this was due to the fact that most had so much crap in them I didn’t want to put them in my body, and others might have been high-quality but tasted absolutely disgusting.

However, if you’re looking for a protein that’s not only high-quality but also tastes amazing, you need to check out Momentous.

I’ve been using Momentous for several months now, and I can tell you it’s hands-down the best tasting protein I’ve ever had. But it’s not just me – I have numerous elite athletes who are very picky with their protein powders, and every one of them raves about how great Momentous protein shakes taste.

And while the taste is amazing, the best part about Momentous is that they’re incredibly transparent with what goes into their product. You never have to worry about a tainted or dirty supplement, as all of their products are NSF and Informed Sport certified.

If you’d like to try Momentous out for yourself, here’s how to do it:

  1. Head over to LiveMomentous.com/Robertson
  2. If you want to try a sample, use the code RobertsonSample
  3. When you’re order to order, use the code Robertson20 to save 20% off your first order!

Regardless of which option you choose, I guarantee once you try Momentous protein shakes, you’ll never go back to anything else!

 

I Want Your Feedback!

What do you like about the show?

What do you hate?

What can I do to make you download every single episode, and share it with all of your friends in the industry?

Drop me a line at mike@robertsontrainingsystems.com and let me know. I’d love to hear from you!

The post Connor Ryan on Training, Therapy, and Working to Blend the Model appeared first on Robertson Training Systems.

Categories: Feeds

The Lift Starts Before You Touch the Bar

https://www.elitefts.com/education/feed - Thu, 05/23/2019 - 10:32
Listen: Technique is a major part of why all top lifters are top lifters. It is crucial to being a successful strength athlete. Technique before the lift is just as important as during the lift.
Categories: Feeds

How to Build a Mesocycle

https://www.elitefts.com/education/feed - Thu, 05/23/2019 - 10:26
Training is like traveling; you have to map out the route you want to take in the timeframe you have. For training, planning your mesocycle is a good place to start that journey — you have to understand the basic principle of progressive overload and take your maximum ability to recover into consideration.
Categories: Feeds

Stop Compensating Early

https://www.elitefts.com/education/feed - Wed, 05/22/2019 - 13:53
If you're new to powerlifting, you don't need gear. Seriously. Start training raw and see where it takes you. Oh, and if you're an athlete, I'd better not see you putting on lifting gear.
Categories: Feeds

Make Light Weight Heavy with Controlled Eccentrics and Concentrics

https://www.elitefts.com/education/feed - Wed, 05/22/2019 - 11:29
You don't have to train in pain. How? Drop the heavy weights and work in some lighter options while focusing on using the best technique you can.
Categories: Feeds

Elite Baseball Development Podcast: College Recruiting with Matt Hobbs

https://ericcressey.com/blog - Wed, 05/22/2019 - 05:01

We’re excited to welcome University of Arkansas pitching coach Matt Hobbst. A special thanks to this show’s sponsor, Pedestal Footwear. Head to http://www.PedestalFootwear.com and enter the coupon code EC20 and you’ll receive a 20% off on your order.

Show Outline

  • How high school athletes can take ownership of their recruiting process and demonstrate their desire to invest in a college program authentically and effectively
  • Why college coaches appreciate accurate, succinct information
  • How pitchers and hitters alike can provide information that matters to these coaches
  • How players should capitalize on the large quantity of televised collegiate baseball games to study, learn, and identify what they need to do to get to the next level
  • Where parents and players should be investing to improve their chances of success
  • Who college coaches seek information from when inquiring about a potential recruit
  • Why parents should refrain from overselling their child’s abilities and how they can more effectively communicate with college coaches
  • What parents and players should be aware of in order to identify and avoid ill-motivated, sketchy college recruiting practices
  • Why players need to look beyond the name of a university and identify what their big rocks are for success in college and life thereafter
  • What Matt’s most impactful lessons are in his experience as a player and coach

You can follow Matt on Twitter at @Hobbs_38.

Sponsor Reminder

This episode is brought to you by Pedestal Footwear. As featured in Men’s Health, Women’s Health, Hufffington Post, and MSNBC – and trusted by the top strength coaches in the world – Pedestal Footwear is on a mission to get athletes out of traditional sneakers and into Pedestals to help mitigate injury and improve performance. They’re durable enough to handle all of your training needs; I LOVE them for deadlifting because they keep me in contact with the ground and have a patented grip design for added traction. They’re made in the USA and can fit in your pocket. Pedestal also offers cool customization and wholesale options. If you head to www.PedestalFootwear.com and enter the coupon code EC20 at checkout, you’ll get 20% off on your order.

Podcast Feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name Email
Categories: Feeds

How to Trap Bar Deadlift

You asked, so I’ve delivered!

These days, the trap bar deadlift (TBDL) is my go-to deadlifting progression for both gen pop clients and athletes alike – and for good reason.

The trap bar is awesome for a few reasons:

  1. The high handles reduce mobility needs, and makes setting-up easier. This combo helps you spare the spine and keep the lower back healthy.
  2. Being inside the bar vs. having the bar in front further reduces potential for injury.
  3. Last but not least, you can load it up fairly quickly and focus on getting STRONG!

Quite simply if you want an awesome deadlift variation that you can start using ASAP with your clients and athletes, be sure to check out this video!

Now that you’ve seen the video, here are a few quick notes (I’m going to write it as if I’m coaching you):

  • Get your ribcage stacked on your pelvis. This will often involve the cue “soft knees,” but could also require you to move your pelvis forward or backward to get it into the appropriate position.
  • Reach long and shift your hips back. Even though this is a trap bar deadlift, we still want it to look and feel like a deadlift. Pushing the hips back allows you to actively load the glutes and hamstrings.
  • Feel the whole foot. I want balance throughout the rep, but especially at the beginning. Even though the hips are back, you still want the weight distributed evenly across the foot.
  • PUSH! Once you’re locked into position, don’t over think it. Look the spine in (imagine it’s welded straight) and then PUSH using your legs and hips all the way to the top.

Give these cues a shot next time you’re in the gym. I think it will really help you dial in your performance!

All the best,
MR

The post How to Trap Bar Deadlift appeared first on Robertson Training Systems.

Categories: Feeds

Million-Dollar Bodies and Five-Cent Heads: Mental Strength in Weightlifting

There’s nothing more frustrating than a weightlifter with a million-dollar body and a five-cent head.   You know the ones I’m talking about, right? These are the athletes who have mountains of physical ability, but they’re mental trainwrecks. They’ve got strength, explosiveness, flexibility, balance, coordination…the gifts most people dream of. But they’ve got all kinds of problems and shortcomings between their ears. Maybe they’re lazy. Maybe th
Categories: Feeds

From the Battlefield to Back Injury to Beast Tamer: Ollie Quinn’s Kettlebell Journey

https://www.strongfirst.com/blog/ - Wed, 05/22/2019 - 02:05

Have you ever seen one of the “Army Strong” commercials? Well in the UK, there’s no stronger or more capable military unit than the Royal Marines (even though they’d be quick to point out that technically they’re part of the British Royal Navy, not the Army.) Entry into this elite commando group requires making it through a selection process every bit as grueling as the Navy SEALs’ notorious Hell Week. Only a handful of recruits making it through.

One of them is Irishman Ollie Quinn, who went on to conduct ground operations in Afghanistan and Libya, and worked as an anti-piracy boarding team member off the coast of Somalia. As he was getting out of the service, a chance encounter with StrongFirst Chairman Pavel Tsatsouline changed the trajectory of Ollie’s training, career, and life. Since then, he’s gone on to achieve his SFG Level I and II certifications, be promoted to a StrongFirst Certified Team Leader, placed first in the Elite division of StrongFirst’s global Tactical Strength Challenge, and become one of only two men in Ireland to complete the notorious StrongFirst Beast Tamer challenge. He also won a national deadlifting contest and qualified for the open division final of Ireland’s Strongest Man. We caught up with Ollie, now based in Texas, to discuss his transition from powerlifting to kettlebell training, the benefits of the StrongFirst approach for tactical athletes, and the strongman secrets of the bent press.

Ollie_Quinn_Strong_Man Why did you decide to join the Royal Marines after finishing your training as a plumber?

Growing up, I made my own fitness equipment, with a lot of help from my dad, and was into boxing. I’ve always wanted to test myself and the idea of being part of something elite appealed to me. After I finished my plumbing apprenticeship, I first tried to join the French Foreign Legion. I flew to Paris, handed over my passport, and was all ready to go. But during my medical, the doctor thought he found a heart problem. He told me to go back to Ireland and have it checked out. (It turned out to be fine after an ECG.) Around the same time, I found out that I was eligible for the Marines, so I decided to go that way instead.

How did you stay in shape while deployed?

In the Marines, when not on base/camp, you learn to create your own gym by lifting whatever heavy stuff you can get your hands on, putting a stick in a doorway as a pull-up bar, and so on. If we were on a base, we’d run on the aircraft runway. Me and a couple of others were into bodybuilding, so we’d do a lot of leg presses and back squats when the equipment was available, usually doing sets of 10 or 15 reps. It was hard not to overdo the training though because we had to be ready to go with our unit.

One time, I’d done a hard leg session on camp in Afghanistan. The next day, of course, we had to go out on the ground—the terrain was mostly muddy fields—carrying a heavy pack, a lot of water, a machine gun with 1000 rounds, a rocket launcher, etc. We came under contact. My legs were just toasted and wouldn’t do as asked. I realized that I needed to dial it (my training) back a bit. When we were on a ship though, “operation massive” was in full swing. We could train more because we didn’t have to run as much. We’d get up early, do our bodybuilding work, eat, do some more training, take a nap, and then do some bodyweight exercises and sprints as a group circuit in the afternoon.

Ollie_Quinn_Special_Forces When did you meet Pavel and what impact did he have on you?

I met him while I was transitioning out of the Marines. I was on an anti-piracy team that was training in Scotland at the time. I was getting injured a lot, and squats and deadlifts were hurting my back. That affected the running we had to do as well. I’d found a couple of kettlebell training plans designed for powerlifters, but was only scratching the surface. After I met Pavel, I signed up for his course at Paul McIlroy’s Centaur Gym in Belfast and flew back to Ireland for it. Pavel’s approach was a real eye-opener for me. I realized that I’d been doing everything wrong up until that point. I’d never thought about how to create tension, where to place my feet, or how to keep my knees aligned. Pavel had tried and tested every little detail.

What changes did you make in your training after the course?

Pavel showing me how to do the swing and get-up correctly changed everything. I stopped practicing the power lifts for a while and just focused on my technique in those two exercises. Then I added dips, single-arm presses, pull-ups, snatches, and squats, still not using a barbell. The get-up was huge for my mobility and the swing really improved my conditioning. I’d press and squat two or three times a week, do swings and get-ups in between. Suddenly my back wasn’t hurting anymore, I was much more flexible, and I could express my strength without pain.

When did you decide to share what you were learning with others and become a StrongFirst coach?

I was starting to see great results in my training and began training a few people out of my garage. When I saw the benefits they were experiencing, I decided to open my own gym—Battlebells. Most people were blown away by the StrongFirst way of doing things. They’d been used to machines or bodyweight training, and a few were powerlifters. But like me, they’d never been shown how to hinge, brace, breathe, and so on, correctly. There’s only one right way to do most things, and StrongFirst was the first to teach people how to use kettlebells and move their bodies properly. I learned that you can train hard and smart without beating your head against the wall—doing the same stuff and expecting a different result as I used to. StrongFirst can help you be stronger for longer.

What benefits does kettlebell training have for tactical athletes?

It’s huge for conditioning, explosiveness, mobility, strength, and power. Then there’s the portability factor. You can put a kettlebell in the back of your car or even take it on certain flights, and it doesn’t take up much space. When you’re in the military, you can’t have access to a gym all the time, so a minimalist approach is needed. The kettlebell is as minimal as equipment can get. You need to be ready to get somewhere quickly, climb something, and help someone at a moment’s notice, and the kettlebell gets you ready to do that. I’d rather have someone on my team who can move two 40-pound bells in a complex than a guy who has a huge bench or squat.

StrongFirst_Ollie_Quinn_Dble_Bottoms_Up You won the Elite division of the Tactical Strength Challenge and have participated in other StrongFirst tactical programs. What have you enjoyed most about them?

When it’s an in-person event, it’s good to get together with like-minded people who enjoy lifting that way and challenging themselves physically and mentally. For the Tactical Strength Challenge, doing 100 snatches with a 32kg kettlebell was one of the hardest things I’ve ever done. As you said, I won the Elite division the first year with 100 reps. Then I trained like a maniac for a whole year, expecting to increase that number. The next time I only got 101, which shows how difficult it actually is.

If you could only choose three exercises to train with from now on, what would they be and why?

First, I’d have to go with the get-up. If I could only choose one exercise, this would be it because it requires you to get into multiple different positions with strength and control. It knits everything together because you have to use your legs, upper body, and core as one. It also helps with overhead exercises like the press and snatch and opens your hips up.

Second would be the two-arm swing. It requires a lot of hip power and explosiveness and is a great strength and conditioning tool.

Third, I’d have to go with the bent press. It’s the best way to get a lot of weight overhead with one hand and forces you to be coordinated and flexible. I didn’t learn the movement until I was preparing for the SFG II cert, but once I understood it, I was hooked. People can be a bit intimidated by it, but if you can master the get-up and the windmill, you’ll be able to get it down. You’ve got to hinge, rotate, and get under the weight. I’ve actually used the bent press in strongman contests before and have won the event because the technique allows me to go heavier than with a regular press. A friend of mine told me recently that he’d seen the bent press listed as one of the events in an upcoming strongman contest and said it was probably because of me. I replied, “No—I wanted that to still be my secret weapon!”

StrongFirst_Ollie_Bent_Press Speaking of which, how does kettlebell training help you prepare for strongman contests?

Outside of the bent press, it’s all about mobility, stability, and conditioning. There are strongman kettlebell programs out there that are decent, but you must practice with the implements you’ll be using in competition. Unfortunately, kettlebells don’t come up very often. When I’m preparing for strongman, I do snatches and swings for 10 minutes on the minute and use goblet squats to warm up for heavy back squats. Then I’ll do some TGUs before log presses/dumbbell presses, and rack carries before sandbag carries.

When a new student comes to you with no kettlebell experience, what does the on-ramp look like?

We’ll start with basic concepts—how to hinge, squat, breathe, and brace. Then I’ll teach them how to do a bodyweight get-up. After that, we’ll go to kettlebell deadlifts to reinforce their hinging, and when they’re ready, we progress to two-handed swings. I’ll also have them do planks, bird dogs, and hollow holds to work on their core strength. We’ll stick to the basics three times a week for about a month. Then we’ll add in a little more volume once they’ve got the techniques down; then a bit more weight. As Pavel says, “Fatigue is rarely a good teacher,” so I don’t have people go to failure. Quality is key.

What do you like best about coaching?

I want other people to get out of kettlebell training the same things it did for me—making me feel stronger, fitter, and more mobile. After six months I’d changed everything, and I like seeing that in my students, too. When someone aces a snatch test or gets a heavy press for the first time, that’s the good stuff. It makes me happy to see others succeed. To get them to that point, I have to get them to trust the process and be more patient. Many people want to just do bench presses or deadlifts, or try some fancy exercise they’ve seen online. For me, it’s a matter of giving them a little bit of what they want so I can give them a lot of what they need.

StrongFirst_Ollie_Quinn_Stone How would you define a life well-lived?

One of the most important things is trying to find your true calling. It’s hard to do that these days because there’s so much pressure on people to succeed. They think they have to go to school and study this to get that job, but then come out with all this debt and have no clue what they are truly meant for. I think you should do something you’re passionate about because it will make you happy. And do it with a lot of love. That can create a ripple effect that spreads outwards. We all have a unique gift that we should share with others. Society defines success by financial measures, so we’re all chasing another dollar. But after you have enough to live comfortably, more money won’t make you any more content. We need to find other ways to live fulfilling lives.

The post From the Battlefield to Back Injury to Beast Tamer: Ollie Quinn’s Kettlebell Journey appeared first on StrongFirst.

Categories: Feeds

Coaching online: 5 steps to helping more people, getting better results, and living + working on your own terms.

http://www.precisionnutrition.com/feed - Tue, 05/21/2019 - 23:01

Most people working in health and fitness want to take on more clients while still delivering amazing results — without having to work 100-hour weeks or being a slave to their clients’ schedules. Could coaching online be the answer? Here are the pros, the caveats, and — most importantly — 5 steps to creating a successful online coaching business.

++++

Most people working in health & fitness eventually ask themselves:

Isn’t there a better way to do this?

More specifically, they’re asking:

How can I maximize client numbers and income while still maintaining control of my schedule and helping people get the best results?

And a lot of them wonder:

Is coaching online the answer?

If you’ve ever considered whether it’s possible to handle more clients while still giving them a high-quality experience… or wished you could work fewer hours from wherever you like while still being a great coach, this article is for you.

In it we’ll talk about:

  • The problem with traditional fitness coaching and how we solved it.
  • How online coaching is a great option for growing your business, working less, and becoming a better coach… if you do it right.
  • 5 systems that are crucial to taking your coaching business online (these will be the difference between success and failure).

Before digging in, however, I wanted to let you know that Precision Nutrition’s ProCoach — the most effective system for delivering nutrition coaching, in-person or online — is opening very soon.

Tested with over 100,000 clients, ProCoach makes it easy to deliver world-class, proven nutrition and lifestyle coaching to your clients.

It’ll help you grow your business while working less, getting better results, and living life on your own terms.

Want to coach online? Or a combination of online and in-person? Whatever fits your ideal lifestyle, it’s all possible with ProCoach.

To understand ProCoach you first need to understand why it was created, and the key problems it helps health and fitness professionals overcome.

John Berardi shares his early coaching struggles and how PN went from 20 to over 100,000 clients with ProCoach.

Want to know exactly how the ProCoach software works? Then check this out.

See how other health and fitness pros are using ProCoach with their clients.

 

Want to learn even more? Join the ProCoach Presale List Today

 

In summary, ProCoach delivers — to your clients, on your behalf — a total coaching solution, complete with daily lessons, habits, check-ins, and more.

Plus, as their coach, you’ll be able to support them by answering questions, offering encouragement, and tracking progress through the special ProCoach software.

The good news? On Wednesday, June 5th, we’ll be opening ProCoach to our PN Certification students and graduates around the world.

For now, though, if you want to learn more about online coaching and consider if it’s right for you, read on.

++++

Loving what you do doesn’t always pay the bills.

If you’re a coach or personal trainer, you probably got started because you’re passionate about health, fitness, and nutrition.

For starters, that’s awesome. Important too.

However, at a certain point, you have to accept the fact that your business is also a business. It has to be run professionally. It has to be sustainable.

And sustainable means it provides you with a decent income — enough to meet your wants and needs — without requiring you to work 100-hour weeks and sacrificing your own health, your relationships, and your sanity.

Unfortunately, for many health and fitness pros, life looks more like this:

  • Working a ridiculous number of hours each week.
  • Getting sick a lot, missing your own workouts and wishing you had time to take care of your own health.
  • Feeling like you have no “life.” Vacations? Out of the question.
  • Hustling your butt off, yet still finding it tough to pay the bills.

If you can relate, here’s what you need to know:

This problem is solvable.

And there are a host of ways to solve it.

Online coaching, when planned and executed correctly, just so happens to be one of my favorite ways because it allows you to:

  • help more people,
  • help people outside your immediate area,
  • work more efficiently,
  • save time,
  • make more money, and
  • enjoy a more flexible lifestyle.

I know this because it’s the exact approach we’ve taken at Precision Nutrition.

Each of our 20 in-house coaches works with, on average, 300 online clients a year.

They do it while working from locations all over the world with flexible schedules that allow them to do things that are important to them outside work — like traveling, attending interesting events, or spending time with loved ones.

Plus, they accomplish all this while working less than they did as in-person coaches and while still delivering amazing results.

Even cooler? Since we first launched ProCoach in June 2016, our ProCoaches have gone on to:

  • enroll over 100,000 new clients,
  • helped them lose over 965,000 pounds (and counting), and
  • collect nearly $57 million in revenue.

Of course, online coaching isn’t a quick career fix. It’s no magic bullet to solve your problems. Great coaching, online or in-person, takes hard work.

But hard work isn’t enough.

Success also requires the right mindset and the right systems.

Is online coaching right for your business?

Wondering if online coaching is for you? Here’s what you can expect:

Pros
  • Money. Let’s be real: Money’s an issue for many coaches and trainers. In that 40 – 60 hour per week model, there’s only so many people you can train and only so much money you can make. But, without the limitation of “hour-long sessions,” you can expand your client base. Instead of only being able to train 20 to 40 people, that number may become 200 to 400. Of course, this depends on your ability to both sell and deliver great service. But the capacity is there when you’re not bound to the side-by-side model of training.
  • Varied and/or niche clientele. Not limited by geography, you can train anyone — from an athlete in your own town to an out-of-shape middle ager halfway around the world. This gives you access to two smart business strategies: 1) broadening the number of people you help; and/or 2) zeroing in on a niche market that you’re uniquely qualified to serve.
  • Control over your schedule. When your clients are online, you’re not forced to be at the gym at odd hours — before or after the times most people are working. You can do your job when you want to, which gives you a lot of opportunity to plan your life around your desires, rather than around the schedule of others. You can also be much more efficient with certain aspects of your coaching, meaning fewer hours overall with no drop in results (actually, most online coaches’ results improve).
  • Lifestyle flexibility. For many trainers, life is on the gym floor. But when you work online, you can do your work anytime, anyplace. You get to arrange your life and work around what’s most important to you. For some, this means living life on a tropical island. (Forget the beach screen saver — these folks have the real thing as their daily backdrop.) For others, it means walking their kids to and from school each day. Some use the freedom to indulge their wanderlust and travel the globe. Others use the time to write books, participate in athletic competitions, or enjoy waking up without an alarm clock. Truly, any lifestyle is possible with online coaching.
Caveats
  • A flexible schedule requires a new way of working. It’s wonderful to be able to work from wherever you like, whenever you like. However, if you don’t carve aside time (and a physical location) for uninterrupted work, you’ll struggle. Many people who go from structured work environments to remote/virtual work find this out the hard way. To help avoid it, be prepared by reading up on virtual work dos and don’ts. From there, begin to develop a plan for how you’ll govern your workday and create an ideal working environment for you.
  • You’ll need to set clear boundaries. If “work” is now done from your laptop or mobile phone, your “workplace” is everywhere and anywhere. If “work” is now done online, every time you’re online you’re “working”. That’s why, to succeed in remote work, you have to set clear boundaries for yourself and clients. Yes, your clients will reach out when it’s convenient for them. (That’s as it should be). However, to avoid overwhelm for you (or annoyance from them) set expectations on when you’ll work (and won’t) each day, and when clients will (and won’t) hear back from you.
  • Take care with your admin setup. If not properly managed, you can spend a ton of time on administrative tasks for online clients: program writing, record keeping, email responses, phone calls, and other routine client management tasks. If you don’t decide to outsource this, then plan to spend a few weeks on your initial business configuration. Then be prepared to iterate on it over time. Your first draft won’t be your last.
  • You’ll have more to keep track of. Once you take on more clients, it’s easy to start forgetting the details, like who’s on what program, what each client’s goals and challenges are, etc. If you’re setting your online coaching business up on your own, you’ll need to put a lot of thought into the nature of your average client’s needs, and a good system for managing all the details. Dedicating time and resources to this up front will be crucial to your success.

There are more pros and more caveats. But hopefully this gives you a good sense of what you’re getting into before you begin.

5 success systems for coaching online.

At this point, if you’ve decided that you’re ready to take your coaching business (or a portion of it) online, you’ll want to consider the following success systems.

System #1.
Centralizing your daily work and communications.

You’ll likely use all the basics — calendar, spreadsheets, emails, even texts. But you’ll want to organize and integrate those tools so you can be more efficient, personal, and responsive in your interactions.

First, decide which tools you’ll use. You need a centralized suite that includes email, calendar, documents, spreadsheets, and perhaps instant messaging/texting. Choose one (Google? Microsoft?) and stick with it.

Next, integrate the tools. Make sure your calendar is connected to your email (for automatic updates); your calendar to your computer and phone (for meeting reminders); etc.

Next, clearly communicate with your clients how to get in touch with you, and when. Should they email you? Text? Call? When should they expect a response? When and how will you reach out to them?

Finally, stick to your system. Hold firm to your plan so there’s never any question of how or when you’ll work. You can’t work on your own terms if you’re reinventing the wheel every day.

(Although, to the last point, your first draft will likely require iteration as you learn more. So, if something is not working, keep tinkering until it does.)

For more on remote/online systems, check out the book Remote: Office Not Required. It had a huge influence on how we established our work practices at Precision Nutrition.

System #2.
Automating repeatable tasks.

If you can set yourself up to automate recurring tasks, you can save yourself loads of time, while still delivering a great coaching experience.

Here’s the 4-step formula we originally developed to coach more people to better results in less time. (It’s also the formula that underpins ProCoach, which you can use in your business too.)

  • Take a look at where you’re spending your time. Look for your “time wasters”. (Ask yourself: Am I reinventing the wheel every time I write a workout program or answer an email about peanut butter?)
  • Automate every “time waster” you can. (For example: gather samples and templates of all your emails, info, FAQs and other repeatable tasks and keep them in a handy file.)
  • Now that you have templates and automation, you can personalize things when required. (For example: adapting a baseline program to a particular client’s needs; adding a personal line or two to a standard email.)
  • Put your saved time toward “time warriors” (and a long-awaited vacation).

For more on this 4-step system, including an exploration of “time wasters” and “time warriors,” check out my article: How top-earning health and fitness coaches save time, increase their effectiveness, and work + live on their own terms.

System #3.
Managing clients and tracking results.

How are you going to keep track of your clients, their goals, their status in your program, and their progress?

For example, at any given moment, you’ll want to know:

  • Are they practicing the healthy habits you discussed with them?
  • How consistent have they been with the exercise program? With the nutrition practices? Have there been any recent changes?
  • What has their overall engagement with their nutrition and fitness program been? Have they been active and responsive? Or are they checked out?
  • What previous discussions/interactions have you had? What questions have you answered for them in the past? What are their concerns, goals, and challenges?
  • How have they been progressing? How are their measurements changing? What do other indicators, such as energy levels, mood, or habit consistency, tell you?

Assuming you’re doing this manually (i.e. without coaching software), you’ll need a way to collect and organize the data (i.e. spreadsheets for notes and measurements, organized folders with their nutrition/workout program specs, before/after pictures, etc).

For more on how we do this at Precision Nutrition (hint: our method is totally automated), check out my article: How Precision Nutrition coaches, and how you can coach this way too.

System #4.
Attracting new clients.

If you’re used to working in an in-person environment, chances are you’ll have to up your client acquisition game… big-time. This is the top thing people miss when trying to go online! When you’re working from a beach or mountain cabin, clients don’t just saunter in looking for a coach.

So, yes, you’re going to need to learn marketing.

A good marketing plan has three components; I call this the “Tripod Marketing Formula”. Assuming you know who you want to serve, it’s quite simple:

Step 1: Know what your audience really wants and needs.

What are their main problems/challenges? How can you help solve them — even before they start paying you?

Step 2: Do something awesome to deliver that solution.

You might put together a free nutrition course, or a collection of articles that addresses your target audience’s main challenges. Or you may even create your own content — articles, infographics, posters — to really stand out from the crowd.

Step 3: Go out and tell everyone (in your target audience) about it.

Where are the people you’re trying to reach? Find them and tell them what you’re up to.

For more on the Tripod Marketing Formula, check out my article: 3 powerful ways to get more health and fitness clients. Plus, Precision Nutrition’s “Tripod Marketing Formula” exposed.

System #5.
Becoming a world-class coach.

Online coaching is most effective when it’s done around a carefully planned, cumulative curriculum.

At Precision Nutrition, our curriculum involves 50 weeks of habits/practices. Clients practice each one for 2 weeks. And each new one builds on the last.

These habits/practices are:

Simple: When we ask a client, “On a scale of 1-10, how confident are you that you can do this every day for two weeks?” — we want the answer to be a 9 or 10.

Segmental: The practice breaks a larger skill down into its component parts.

Sequential: The practices should take place in an appropriate order, starting with “thing 1”, then onto “thing 2”, etc.

Strategic: Our practices leverage the client’s strengths to address the barrier that’s in the way right now.

Supported: We provide teaching, coaching, mentorship, and accountability around the habits. So the things we need them to read/do/practice are automated. And our coaching is in place to support that.

With a great (and automated) curriculum in place, coaches can pour their energy into being more client-centered.

This means having time for deeper exploration into the client’s wants and needs, meeting the client where they’re at, and collaborating on next actions.

For more on how we integrate client-centered coaching + curriculum, check this out: The Precision Nutrition Formula: A radical shift in your coaching. A revolution in your business.

++++

You can bring your coaching skills to an online environment. You just have to do it right.

Online coaching does require the development of new skills, skills that each coach must learn as they make the transition from in-person to online.

Everything from marketing and sales, to time management and admin are different enough that you have to look before you leap.

With that said, online coaching is similar to in-person coaching in that it demands that you to bring your best coaching skills to the table.

(It’s one of the reasons why we only offer ProCoach to PN-trained Level 1 Certification students and grads.)

Interestingly, as some coaches consider the transition, their #1 worry is whether online coaching will have the same satisfaction as in-person coaching.

In my experience, it does.

Most online coaches I’ve met say it’s even more satisfying. Because online coaching allows you to help with your clients’ nutrition, exercise, sleep, stress, and more. As a result, you become much more invested in the big picture of your clients’ lives.

Couple that with more freedom and flexibility in your own life, and it’s a win-win.

Ready to build a thriving coaching practice?

Tested with over 100,000 clients now, Precision Nutrition’s ProCoach makes it easy to deliver the sustainable, research-proven nutrition and lifestyle coaching discussed in this article to anyone who needs it… from paying clients and patients, to family, to co-workers, to loved ones.

Want to coach in-person? Online? A combination of the two? Whatever fits your ideal lifestyle, it’s all possible with ProCoach.

With the ProCoach curriculum, coaching tools, and software, you’ll be able to turn what you learned in the Precision Nutrition Certification into a thriving practice, getting better results with dozens, even hundreds, of people while working less and living life on your own terms.

Interested? Add your name to the presale list. You’ll save 30% and secure your spot 24 hours before everyone else.

On Wednesday, June 5th, 2019, ProCoach becomes available to all Precision Nutrition Certification students and graduates.

If you’re interested and want to find out more, I’d encourage you to join our presale list. Being on the presale list gives you two special advantages.

  • You’ll pay less than everyone else. At Precision Nutrition, we like to reward the most interested and motivated professionals, because they always make the best students and clients. Join the presale list and we’ll give you 30% off the monthly cost of Precision Nutrition’s ProCoach.
  • You’re more likely to get a spot. Remember, last time we sold out within hours. But by joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.

If you’re ready to help more people live their healthiest lives, grow your business, and worry less about time and money… ProCoach is your chance.

The post Coaching online: 5 steps to helping more people, getting better results, and living + working on your own terms. appeared first on Precision Nutrition.

Categories: Feeds

The Road to Recovery Is Paved With More Training

http://www.tonygentilcore.com/feed/ - Tue, 05/21/2019 - 11:49

Today’s guest post comes courtesy of trainer, writer, and guy I hate because he is waaaaaaay too good looking, Michael Gregory.

Michael wrote an excellent post on nutrient timing for my site last year which you can check out HERE. He’s back again discussing an important topic: “reframing” injury and how to use (more) training to aid recovery.

Warning: Avengers: End Game spoilers ahead.

But come on: It’s been three weeks for crying out loud. If you haven’t seen it by now it’s your fault.

Copyright: javiindy / 123RF Stock Photo

The Road to Recovery Is Paved With More Training

Let’s talk about acute injuries in your clients: those accidents that leave a scar in the shape of a teddy bear.

“Oh! What a cute injury!”

Allow me to elaborate, for those of you who aren’t a fan of Dad jokes.

If you hurt yourself, the best recovery plan you can follow includes continuing to train and actually treating the injury as if it is less egregious than it may actually be.

I’m not suggesting that you act as if nothing happened, but I am suggesting that you only adjust your training as much as you have to in order to work around the pain.

As a coach, you aren’t a doctor, so don’t act like one. You are, however, in the chain of recovery, and may be the only fitness professional around when an injury first occurs.

Know your role Snoop Lion

How you react matters to your client more than you realize.

The Assumption Is You Know What You’re Doing

You’re a shit hot programmer that doesn’t plan anything your client isn’t ready for because you follow the principle of progressive overload.

One-rep maxes are not a spontaneous event that you perform when the sunset is a particularly auspicious color. They are planned for and prepared for, for weeks or even months in advance.

Because you program smartly, you know that any injury a client sustains under your care isn’t going to be a career ender.

It’s simply a kiss from the weightlifting gods that initiates them into the barbell illuminati.

Barbell Illuminati spotted in The Rock’s belly button. Mystery solved.

If you train hard you will have battle wounds. That being the case, it’s time you learn how to get your clients past their injuries in the most economical way possible.

The Biopsychosocial Model of Pain for Acute Injuries

This framework comes from Dr. Austin Baraki over at Barbell Medicine. It applies on some level to every injury you or a client may sustain.

This entire process is about facilitating the best environment for healing. That means not freaking out and quitting, but rather, changing training only as much as is needed.

Step 1: Reassure AKA “Don’t freak out.”

Even if someone’s eye is hanging out of their skull, the best thing you can do is keep your cool. The power of positive thought is a hot topic these days.

There’s guys healing broken spines with just their minds, supposedly.

Even if those stories are only 10% accurate the power of the placebo effect is a wildy useful tool to have on your side. Keeping your cool and addressing unhelpful thoughts and fears are the first things you can to do to help your clients harness the effects of the placebo.

This is the psychosocial aspect of the model. It is the most important to get right the first time. Poisonous thoughts are really hard to uproot once they’ve been planted.

This whole step is the opposite of what my Junior Varsity football coach did to me and my relationship with the 2-plate bench press.

He told me I’d never be able to bench 225 with my long-ass arms unless I weighed 300+ pounds and the gravitational pull of the moon was twice its normal strength.

I’d probably be stronger if I just ate it and stopped laughing.

(Brief aside: Of course, the world’s weather and tidal patterns would be thrown into absolute chaos if all of a sudden the moon was twice as strong. So the joke’s on Coach J, because we’d all be dead before I could even make it to the gym. Try to remain calm after that sick burn.)

Regardless, I struggled for years with that negative reinforcement (nocebo effect) in my head. I could rep out 205 for sets of 5 but as soon as that second plate went on the bar “it was too heavy.”

Step 2: Assess the Situation

Like a good cub scout that just stumbled onto the remains of a deer that had been hit by a car, you’ve got to get your bearings.

Should you help it?

Put it out of its misery?

Add it to your Instagram story?

He already knows he messed up. Overreacting isn’t going to help the situation.

Start by asking the trainee what they were attempting and what they felt.

Remember, poker face: don’t let ‘em see you wince.

This is the first two “O’s” of the OODA loop, something that fighter pilots and military tacticians love to reference. Observe and Orient to the situation. (DA is Decide and Act, but you have to orient first).

No need to jump to any reactions here or start calling people lower life forms.

Be a professional.

Step 3: Move Forward by Reintroducing Movement in a Non-Threatening Context

Your special snowflake of a client is down, but not melted. You can still fix this and get them back to lifting heavy and kicking in doors faster than you can say “rubber baby buggy bumpers”.

Arnold said it first.

Your goal is to work your way backwards from the exercise that caused the injury in as short a distance as possible.

Start by asking these questions:

1st Question: Load. Is there a weight you can use that does not hurt?

If you can just reduce the weight of the exercise and the client no longer feels pain or discomfort then… do that.

If your client felt a “tweak” (technical term) in their mid-back while deadlifting, deadlift day isn’t over. Just take some weight off the bar. If it still hurts with 135, use the bar.

If it still hurts with the bar, use a PVC pipe.

The goal here is to show your client that the movement isn’t inherently dangerous at all weights.

2nd Question: Range of Motion. Where does it hurt?

If your client is still in pain conducting the movement with only their bodyweight, the next thing to adjust is range of motion.

In deadlifting, for example, if their pain is in the first two inches off the floor, elevate the bar until you are out of the danger zone.

No, this isn’t perfect form, for you deadlift sticklers out there, but your client isn’t going to be doing deadlifts from the rack or with the high handles on the trap bar forever. Pretty much as soon as you adjust the range of motion of a movement you should be planning for a progression to get the trainee back to the full movement.

If you haven’t seen it, consider this your warning.

Secondly, who the fudge decided what “full range of motion” is for any given exercise?

If your client isn’t a competitive lifter, it doesn’t actually matter.

I promise you won’t cause a rift in the space-time continuum resulting in an alternate timeline where Thanos succeeds in destroying half of all life in the universe and it stays that way. (Okay, that’s not really a spoiler so much as conjecture. Hey, spoiler warnings entice the reader to finish the article).

3rd Question (well, statement): Exercise Selection. If decreasing the weight and range of motion still results in pain, work your way backwards down the line of exercise specificity.

Only now should you be thinking about changing up the exercise entirely. This is assuming that you chose the initial exercise because it is the one which most completely trains you client to achieve their specified goal. If you just chose the exercise because it makes the vein in your biceps pop when you apply the Clarendon filter on Instagram I ask you the following question. How did you get this far in this article?

As an example, let’s say you were doing conventional deadlifts with your client. In my mind, the regression looks something like this:

  • Conventional deadlift
  • Snatch grip deadlift
  • Sumo deadlift
  • Straight leg deadlift
  • Romanian deadlift
  • Trap bar deadlifts
  • Rack pulls
  • Dumbbell deadlift variations
  • Single-leg DB deadlift variations
  • Single-arm DB deadlift variations
  • Single-arm single-leg DB deadlift variations
  • Good mornings
  • Cable pull-throughs
  • Hip thrusts

Okay, I digressed quite far there, but I think you get the point.

There are lots of exercises you can try with your client to teach them that they are not only not broken, but in fact still strong even with pain.

There is no excuse for the countless number of trainees doing leg presses and camping out on the stationary bike in the name of recovery.

Training is recovery.

It’s All Really Just Reassurance

This entire process of managing acute injuries is really just reassuring people that they aren’t fragile.

Some of our fellow humans, some of them your clients, have spent their entire lives avoiding pain at all costs. As a result, they’ve never had to learn how to overcome true adversity. By teaching this process to your clients, you are giving them the gift of self-reliance.

Resiliency is something most trainees are looking to build, mostly in the context of making their muscles more resilient. As far as I’m concerned, tenacity, fortitude, resilience, and mental toughness are all muscles. Each and every one of those is embedded in this process, and they are all made stronger every time someone learns to overcome something you or the barbell throws their way in the weightroom.

Does that tempt you to injure your clients on purpose now so that you can teach them about mental toughness?

Don’t do it.

But do be prepared to react calmly and with precision when accidents happen.

About the Author

Michael is a USMC veteran, strength coach, amateur surfer, and semi-professional mushroom connoisseur. As an intelligence officer and MCMAP instructor Michael spent the majority of his military career in the Pacific theater of operations.

He now lives in Bali where he writes, trains, and has had multiple near-death experiences in surf that is much too heavy for him.

For more by Michael check out his Instagram,  Facebook, or his website www.composurefitness.com.

 

 

The post The Road to Recovery Is Paved With More Training appeared first on Tony Gentilcore.

Categories: Feeds

Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls

https://www.elitefts.com/education/feed - Tue, 05/21/2019 - 09:48
There are no cheat days here. Naturally, this workout of the day includes a movement that makes it harder to cheat. Go grab your kettlebells, dumbbells, and cable attachments so we can get started.
Categories: Feeds

Strength Training: Your Secret Weapon for Sport

https://www.elitefts.com/education/feed - Tue, 05/21/2019 - 08:49
Strength is a cheat code when it comes to winning. Here's my basic outline of how you can best implement that cheat code and improve your gym sessions for sport performance.
Categories: Feeds

Pages

Subscribe to Feldman Performance aggregator Subscribe to this blog using RSS