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Learn to Train X — More Technique Fixes for Athletes

In this video, Nate Harvey discusses: the proper way to jump and land, scapular retraction and depression, and simply training what you say you’re training – a feat that’s easier said than done.
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Integrity — Is It Missing or Just Hard to Find?

Let's begin by honestly answering these four questions.
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WATCH: Table Talk — LeBron James’ Squat

https://www.elitefts.com/education/feed - Sat, 10/20/2018 - 01:25
Too high? Too fast? Too slow? Knees coming in?
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The Role of Grit in Sport Performance

https://www.elitefts.com/education/feed - Sat, 10/20/2018 - 01:15
Are you a gritty athlete?
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A Cheat Sheet to Greatness

https://www.elitefts.com/education/feed - Fri, 10/19/2018 - 11:14
You'll still be weak and look like shit, but man, people will know you lift.
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Stuff to Read While You’re Pretending to Work: 10/19/18

http://www.tonygentilcore.com/feed/ - Fri, 10/19/2018 - 09:11

I’m currently in Ljubljana, Slovenia. I’m here teaching the (Even More) Complete Shoulder & Hip Blueprint with my brother from another mother, Dean Somerset.

Man, this is a beautiful country. I mean, take a look at THIS. (<— FYI, not a pic of my biceps).

Anyhoo, we’re taking a brief hiatus from walking around and I figured I’d post a quick Stuff to Read post.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint – Los Angeles, CA

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

But now.

BUT NOW……

….It’s the (Even More) Complete Shoulder & Hip Blueprint.

A bunch of wordsmiths we are.

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.

Los Angeles, CA – November 17-18th. (<— EARLY BIRD rate still in affect)

All registrants to this course (as well as future dates in 2019 in Detroit, Philadelphia, Edmonton, Minas Tirith) will receive a free download of CSHB 1.0 so that you’re up-to-speed on the content Dean and I will be covering.

To register and for moe details go HERE.

 2. Coaching Competency Workshop – NYC

I’ll be back in the city that never sleeps this Fall to put on my popular Coaching Competency workshop.

Albeit this will be condensed version (five hours instead of seven); a fitness amuse bouche if you will.

EARLY BIRD RATE ends next week.

Full details (itinerary, location, and cost) can be found HERE.

SOCIAL MEDIA SHENANIGANS Twitter

You don’t HAVE to squat, deadlift, bench press, row, OLY lift, powerlift, do Turkish get-ups till you’re blue in face, participate in bodybuilding or CrossFit in order to see results.

All are fine, none are the “x” factor.

You DO need to train with INTENT and with purpose.

— Tony Gentilcore (@tonygentilcore1) October 15, 2018

Instagram

 

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I love utilizing the hollow position with my clients. It’s a versatile way to add variety and help people appreciate what it REALLY means to “own” full-body tension. . Here’s an exercise I stole from my friends at @bostonstrengthtraining that ups the ante on the hollow position adding in a band pullover. . Here’s my client Sara crushing it. She makes it look easy, so don’t be fooled.

A post shared by Tony Gentilcore (@tonygentilcore) on Oct 15, 2018 at 3:54pm PDT

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK Creating a Safe Training Environment For Clients Who Are Survivors – Dr. Lisa Lewis

If you work with women the odds are you have a number who, whether you’re attune to this information or not – have negative feelings about their body, their sexuality, and/or have been assaulted.

Please take the time to read this article.

There’s No Such Thing as Injury Prevention – Dr. John Rusin

And the award for grossest picture to use for an articles goes to John Rusin……haha.

SOLID advice in this article though.

You Can’t Budget Your Way to Becoming a Millionaire – Matt Morizio

Short, sweet, and to the point.

Really liked this one by an former athlete of mine, Matt Morizio.

 

The post Stuff to Read While You’re Pretending to Work: 10/19/18 appeared first on Tony Gentilcore.

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Resignation of a Strength Coach

https://www.elitefts.com/education/feed - Fri, 10/19/2018 - 08:51
There is actually a history here, and something I think young coaches getting into the profession need to think about.
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Strength and Conditioning Stuff You Should Read: 10/19/18

https://ericcressey.com/blog - Fri, 10/19/2018 - 05:44

It's been pretty quiet here on the blog of late, as we've been really crazy with the CSP Fall Seminar, our Business Building Mentorship, loads of pro baseball guys starting up their offseason, and us moving the family down to Florida for the offseason. While there hasn't been a lot of time for new content, I do have some good recommendations from around the 'Net for you:

CSP Fall Seminar Live Tweet Stream - Andrew Lysy (one of our coaches at CSP-MA) live Tweeting bits and pieces of the presentations from this past weekend, and there are some great nuggets in there. You can follow along with them at https://twitter.com/hashtag/CSPFS2018?src=hash

How to Build an Aerobic Base with Mobility Circuits - I wrote this blog three years ago, and it seemed like a good time to reincarnate it, as this is the time of year when we're incorporating these strategies with a lot of our MLB guys as they get back in action in the weight room.

EC on the Robby Row Show - If you're interested in baseball development, check out this podcast I did with Robby Rowland.

3 Loading Types You've Likely Never Heard Of - This was an awesome guest post from Chris Merritt for Mike Robertson's website.

Top Tweet of the Week

I dislike the "take a month off" recommendation for athletes at season's end. Training shouldn't be an "all in" or "all out" decision; there are many levels of involvement, & the lowest tiers can be very impactful. Pick the lowest hanging fruit in the 1st month of the offseason.

— Eric Cressey (@EricCressey) October 4, 2018

Top Instagram Post of the Week

        View this post on Instagram                  

The steel clubs are a great option for training pronation and supination both concentrically and eccentrically. It’s an important inclusion for building up some of the soft tissue structures that protect the throwing elbow. Thanks to #nationals prospect @datdude_ster for the great demo.

The Jump Cue: Useful, or The Worst Thing Ever Created?

Jump has been the focus of contention in the sport of weightlifting, at least in the US, or at least on the internet among Americans, for several years (remember GoHeavy?). It’s one of a handful of things that provokes ire to a surprising degree for some—somehow it’s become a personal affront and it absolutely must not go unchallenged.   My opinion of the cue is quite a bit more moderate. I could live with or without it. I use it occasionally when I feel it’s appro
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Growing Pains — Aunt Helen’s Famous Jello

https://www.elitefts.com/education/feed - Thu, 10/18/2018 - 09:59
She was my aunt, and I accepted her explanation as fact. I can’t say for sure that I didn’t cry myself to sleep the next time those pains struck, but I know there was at least a part of me that experienced a sense of pride.
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WATCH: Yes to Training Triceps, No to Elbow Pain

https://www.elitefts.com/education/feed - Thu, 10/18/2018 - 09:50
Please keep in mind that if you don’t feel it, then kill it. You must feel your triceps working to make gains. If you are experiencing trouble with feeling them engage, there are a couple techniques that you can try to bring the focus back to your triceps.
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The Six Pillars of Excellence

https://www.elitefts.com/education/feed - Wed, 10/17/2018 - 14:15
Since I am a strength and conditioning coach, I placed Hard Work first on the list, but in reality, they should all be given equal ranking.
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The (Other) Most Important Three Words in Strength and Conditioning

http://www.tonygentilcore.com/feed/ - Wed, 10/17/2018 - 14:00

NOTE FROM TG: I’m traveling this week – in Europe (if you live Munich, Ljubljana, or Vienna hit me up) – and figured I’d take the opportunity to re-purpose some old content.

Enjoy!

A few weeks I stole a blog idea from Dean Somerset and highlighted my list of 8 Non-Fitness Books Every Fitness Professional Should Read.

This week I’m stealing an idea from Eric Cressey. It’s cool though. When we were both bachelors and lived together back in 2005-2007 he used to steal a teaspoon here and there out of my peanut butter jar all the time.

This is payback…;o)

EC wrote a fantastic post titled The Most Important Three Words in Strength and Conditioning that I felt hit the nail on the head. While I’d encourage everyone reading now to click on the link above, I won’t leave everyone in the dark.

What were the three words he alluded to?

“I was wrong.”

It takes a bit of courage and moxy for someone to be so transparent and admit when he or she is wrong. And for whatever reason, compared to other professions, seemingly, the strength and conditioning community has a really, really, really hard time admitting when it’s wrong.

And I shouldn’t toss the whole industry under the bus. That’s unfair and shortsighted. But I’d be remiss not to say there are a fair number of people within the industry who are stubborn and refuse to admit when they’re wrong.

I mean all you have to do is spend ten minutes on Facebook and you’ll come across any number of petty arguments and dick measuring contests as to who’s right. The steady state cardio crowd argues with the HIIT crowd. The total calories are the only thing that counts crowd argues with the IIFYM (If It Fits Your Macros) crowd. The strength coaches argue with the yoga instructors. The powerlifters argue with the bodybuilders. And everyone argues with the CrossFitters.

And NO ONE admits when they’re wrong. Ever.

It’s like the ultimate starring contest…..

 

Which is why I felt Eric’s post was so refreshing and something that NEEDED to be said. It’s actually okay to admit when you’re wrong. You’re not going to get stoned and the Mayan Apocalypse isn’t going to start.

All the cool kids are doing it.

And I’d even go so far as to say that admitting when you’re wrong is mandatory for personal growth and development.1

Unless your name is Gandalf or Dan John you can’t expect to be right 100% of the time. Admitting when you’re wrong takes balls (and ovaries!), and I feel most people respect those who are confident enough to accept that they’re not infallible more so than those who pretend to be know it alls.

Which brings me to the other three words.

When I was in London last fall for a workshop I was teaching, I had a few days to walk around and take in the sights and sounds.

I LOOOOOOOVED London. It was my first trip to Europe, and being a nerdy history buff I was excited to see many of the historical landmarks and architecture that you just don’t come across here in the states. You know, like a 10-11th century castle (The Tower of London) right smack dab in the middle of a city:

Moreover it was bit of a culture shock to have people smile at you and say “good morning.” Likewise, it was equally “shocking” to get used to some of the British slang.

Me: “Can you point me in the direction of Trafalgar Square?”

Brit: “You’d be bloody barmy to go there this time of day. If you fancy it and you’re full of beans, I’d suggest the South Bank. Cheerio. Spot of tea. Winston Churchhill.”

Me: “Uhhhhh, I don’t know?”

Facetiousness aside, this was an easy example of a time where I wasn’t scared to say the words, I don’t know (what you’re saying!)

Or take a few weeks ago when Lisa and I were down in Florida and we met with our wedding planner.

Lisa: “Babe, which DJ did you like better?”

Me: “I don’t know.”

Lisa: “Babe, do you want a photo booth during the reception?”

Me: “I don’t know.”

Lisa: “Babe, which table cover do you like best?”

Me: “I don’t know.”

Lisa: “Babe, I swear to god I’m going to punch you in the mouth if you say “I don’t know” one more time.”

Me: “I don’t kn…..wait, huh? OWWWWWWWWWWWWW.”

The point is, there are plenty of incidences in everyday life where we don’t tip-toe around the phrase I don’t know.

 

Yet in the strength and conditioning world those three words are almost considered taboo. It’s as if admitting you don’t know the answer to something is cause for handing in your man-card.

And that’s unfortunate.

I’d like to think I know the answer to most gym-related things I’m asked…but even on the off-chance I’m flummoxed, I’m not afraid to say it……..

I don’t know

If anything I think the person asking respects the admission MORE than if I tried to pawn off some BS diatribe.

What’s more, I come across as a jerk if, down the road, the person finds out the actual answer and realizes I just made something up on the fly. How am I supposed to build trust – and more importantly, integrity – as a fitness professional if I’m pretending to know the answers?

Listen: It’s impossible to be an “expert” in everything. Ask me how to deadlift, and I’m your man. Ask me to explain the Kreb’s Cycle and you’ll get nothing but crickets chirping.

That said, I do feel it’s in every fitness professional’s best interests to own a niche or topic. Cressey Sports Performance owns baseball training. Mark Fisher Fitness owns Broadway. Molly Galbraith, Nia Shanks, and Joy Victoria own female training. John Romaniello owns fat-loss (and dick jokes). Jon Goodman owns personal trainer development. And I could go on and on with examples.

This isn’t to say that none of the above don’t have experience outside their niche – they absolutely do!

But I guarantee they’re not afraid to say “I don’t know” and are willing to 1) own it, 2) say something along the lines of “give me some time and I’ll find the answer for you,” and/or 3) point people in the direction of someone within their network who DOES have the answer.

Rule of Thumb: don’t pretend to be something you’re not. Accepting your limitations as a fitness professional – and saying I don’t know – is just as valuable as being able to regurgitate all the insertions and origins of every muscle…..in Elvish.

Both are impressive. But it’s the former that separates many of the good trainers and coaches from the great ones.

The post The (Other) Most Important Three Words in Strength and Conditioning appeared first on Tony Gentilcore.

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Jumping Progressions – Jordan Tingman

http://iyca.org/feed/ - Wed, 10/17/2018 - 11:50

When a new athlete comes into a collegiate program, one thing I have noticed is their lack of ability to properly execute correct jumping mechanics. When jumping incorrectly, an athlete is at a much higher risk of injury, but also is at risk of not achieving their full athletic potential.

 

These are the flaws I noticed most often in jumping technique:

  • Valgus knees on load and explode
  • Lack of postural strength
  • Poor eccentric strength
  • Not getting to full extension on explode
  • Loading with the upper body dropping forward and not with the legs
  • Incorrect arm swing on load to explode
  • A lack of single leg strength

When helping an athlete learn how to properly execute a jump of any sort, there are simple steps to break down any jump to ensure they are executing each rep efficiently.

Regardless of how much you break down a jump, overall strength training and core training are required to build strength and kinesthetic awareness to each individual, so pairing these jumping progressions with a complete strength development program would be the most beneficial. Without a strong base of strength and body awareness, power will almost always leak somewhere.

Many of the ideas in this article have originated from watching the videos and ideas of Coach John Garrish at North Broward Preparatory School in Florida.

Step 1: Eccentric Loading

(LOAD)

The first step to any jump is to eccentrically load the legs.  Many athletes tend to load into a valgus knee position during the rapid eccentric pre-stretch, so practicing this step on its own can be very beneficial. If you are still having problems with valgus, giving them a tactile cue, such as a band around the knees, can help them feel whether they are pressing out against the band and away from a valgus knee position.

+With hands on hips, have the athlete start in a normal athletic position.  On cue, have them rapidly bend at the knees and hips to create tension in the legs, loading them while maintaining proper alignment in the knees.

+If your athlete is struggling to even maintain correct loading in this position, stay here until they master it with proper technique.  Too often, we are in a rush to progress, but there is rarely a need to rush this process.  

This short video demonstrates how to perform this part of the movement.

Step 2: Vertical Jump from Non-Counter Movement (NCM) Load

(LOAD/PAUSE/EXPLODE) (NCM Vertical Jump)

After your athlete properly executes the load position, the next step in the progression is to explode. A great way to make sure your athlete is properly executing each step of the vertical jump is to add a pause following each position.  This is not how an athlete will actually jump in competition, but it’s an excellent way to slow the process down so that athletes can concentrate on fundamentals.  

+ Start the athlete with hands on hips and cue the load position explained above.  Have them pause for one second at the bottom to maintain a correct loading position.  On your “Explode” cue, have them rapidly straighten their legs to jump as high as they can without arm movement.

+ One thing to look for while the athlete is EXPLODING, is full leg and hip extension.  Are they straightening their legs out and getting their hips through? Full leg and hip extension ensure proper firing of all leg and glute muscles. Often times, athletes will only lockout at the knees and miss getting through with the hips, limiting full power potential.

+ Another thing to look for is whether the athlete is extending with their legs or their upper body.  Many times, an athlete lacking strength will overcompensate by violently throwing the upper-body backward vs. extending through the legs and hips.  Watch the sequencing of the jump to see if they are using the upper body to a greater extent than the legs.  

Step 3: Vertical Jump from NCM Load to Stick

(LOAD/ PAUSE/EXPLODE/STICK)

Once the athlete has properly completed steps 1-2 efficiently, we can add in an eccentric “stick” landing at the end. Continue to cue the athlete through each part of the jumping progression, then at the end of the EXPLODE the goal is to return to the initial LOAD position by sticking the landing.  Have them hold this position until your call.  You may have to demonstrate what this looks like so they understand how to stick the landing under control.  Explaining that it will look like a gymnast sticking a landing helps many athletes visualize what they should look like.  

+Ensure the knees are driving out upon landing rather than in a valgus knee position. Correct knee positions in the final stick.

Step 4: Add in Arm Action

Once your athlete has efficiently completed steps 1-3, you can add in violent arm action on the load to explode. Have the athlete violently throw the arms long and back behind the pockets on LOAD, then violently reach them up in cadence with EXPLODE.

Step 5: Make it quicker

You can have your athlete start on your call, but allow them to move through the entire sequence on their own with proper mechanics.  Make sure you are still correcting any imperfections while they do it on their own.  Once the athlete has gone through the progression, he/she should start to self-correct so there’s no need to over-coach at this point.  Still, when you see an athlete making the same mistake over and over again, it’s important to give them feedback because they may not even know they are making the mistake.  

Step 6: Try it with different jumps

+You can use these progressions for a wide variety of jumps including Broad Jumps, Lateral Jumps, single leg jumping variations and so on.

+Incorporate mini hurdles

+Try a jump combo (ex. Depth jump to stick to box jump to stick)

When eventually adding in boxes, make sure it’s a box that the athlete can safely jump to rather than struggling to land on top. The box should be just high enough that the athlete should be able to fully extend the hips and jump onto the box, landing safely in an athletic position on top of it.  There is no need for athletes to pull their feet up and land in a deep squat position on top of a box.  This will only get athletes thinking about pulling their feet up instead of executing the actual jump with good technique.  

Once your athlete can successfully complete a jump, you can try adding in different variations such as medicine balls to perform a slam to vertical jump or a lateral slam to lateral jump.

This video shows several examples of the jumps discussed above, but you can get creative and more sport-specific as your athletes progress.

Jordan Tingman – CSCS*, USAW L1, ACE CPT, CFL1 is a graduate of Washington State University with a B.S. in Sports Science with a Minor in Strength and Conditioning. She completed internships with the strength & conditioning programs at both Washington State University and Ohio State University, and is currently a Graduate Assistant S & C Coach at Eastern Washington University.

 

The IYCA Certified Speed & Agility Specialist course is the most comprehensive and scientifically sound speed & agility certification available.  With several hours of video instruction and a 249-page manual, you’ll be an expert in teaching and developing speed, agility, and explosiveness in athletes of all ages.  Learn more about the CSAS certification by clicking the image below.

 

The post Jumping Progressions – Jordan Tingman appeared first on IYCA - The International Youth Conditioning Association.

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WATCH: Equipment Feature with Mike Bartos — Contrast Platform

https://www.elitefts.com/education/feed - Wed, 10/17/2018 - 11:48
In this video, Bartos demonstrates the quick-release technique, traditional isometric movements, the Ladder Deadlift, Pause Deadlift, and three different ways to use eccentrics with the support of the multi-purpose Contrast Platform.
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Opening November 2018: Precision Nutrition’s ProCoach. Where expert coaching, world-class curriculum, and innovative software meet.

http://www.precisionnutrition.com/feed - Tue, 10/16/2018 - 23:01

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

++++

Wondering how you can handle more clients while still giving them a high-quality experience?

Wishing you could grow your business, work fewer hours from wherever you want, and still be a great nutrition, health, and fitness coach?

I once asked myself these exact questions.

To learn how I answered them, check out this short video. It highlights some of the key frustrations I had as an early coach, the strategies I used to overcome them, and how you can benefit from what I learned.

JB 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 Presale List Today

The most reliable and effective system for coaching nutrition.

On Wednesday, November 28th, ProCoach becomes available to all Precision Nutrition Certification students and graduates.

With ProCoach you can quickly, easily and effectively deliver — to your own clients or patients — the habit-based nutrition coaching you learned (or are learning) in the Precision Nutrition Certification program.

Maybe you’re an established health and fitness pro looking to go from 20 to 200 clients. Or perhaps you’re just starting out in this business and hoping to get your first few clients, in-person or online.

Regardless of your goals, ProCoach solves a central problem…

How can I coach more people and make more money — while working fewer/more flexible hours, and still helping people get amazing results?

Grow your business and work less.

Whether you want to start a new coaching business, or add nutrition coaching to your current business, ProCoach will help you:

  • Market and sell your services to the people who need it.
  • Coach more people while delivering exceptional results.
  • Work with people in-person or online.
  • Spend less time on the admin things that drive you crazy.
  • Spend more time on the coaching things you enjoy.
  • Work on your own terms, from anywhere in the world.
A proven curriculum, created/organized for you.

ProCoach automatically delivers — to your clients or patients, on your behalf — an online nutrition coaching curriculum that helps them:

  • practice new eating habits,
  • troubleshoot their biggest challenges,
  • stay consistent, motivated, and accountable, and
  • radically improve their nutrition, lifestyle, and health.

With you as their coach — answering questions, offering encouragement, and tracking progress through a special dashboard — ProCoach helps you get more people to their goals, reliably and effectively every time.

Develop your coaching expertise.

ProCoach will also help you:

  • Assess clients quickly and efficiently.
  • Deliver daily habits, lessons, assignments from our curriculum.
  • Review client consistency and habit adherence at any time.
  • Track clients’ physical, mental, behavior changes every week.
  • Communicate clearly and expertly when clients are stuck.
  • Attract new clients with photos, data, testimonials, and straight-up, irrefutable, hard-data evidence of your success as a coach.

Katie Wygant - testimonial card

Want to learn even more? Join the Presale List Today

What’s new with ProCoach?

ProCoach is getting better every single day.

Through our exclusive ProCoach Facebook group, and the regular interviews and surveys we do with ProCoaches, we’re listening closely, responding dynamically, and creating new features every day.

As one ProCoach said: “I’m amazed at how closely you’re listening to feedback and shaping ProCoach in response. You’re saving us time, helping make both our experience and our clients’ experiences better, and much more.”

Indeed, since we opened ProCoach in June of 2016 we’ve released dozens of new features, including the following game changers.

Customized mini-site for every ProCoach

By answering a few simple questions within your ProCoach dashboard we’ll generate a customized mini website for your business, complete with a custom web address.

It’ll lay out your services including the features, benefits, and hopeful future you’re promising.

Not only will this “do the selling for you”, it’ll also position you as the skilled, experienced, and educated coach that clients need to finally reach their goals.

ProCoach generates your own custom sales page and mini-site. Done-For-You marketing

Attracting new clients is always a challenge. That’s why, with the help of Pat Rigsby, we created a host of online and offline marketing campaigns for you.

We built these to help you save time and make more money. They come complete with design assets, copy, and deployment instructions.

Now you can easily spread the word about your business and attract the right kind of clients without needing to be a marketing guru to do it.

Done-For-You Marketing is now built into ProCoach. Quick-Start guides

Whenever onboarding new clients (either in-person or into an online program) it’s useful to share something tangible. Both so they feel like they’re getting something amazing for their money and so they can feel like they’re making progress on day one.

That’s why we’ve created these custom Quick-Start Guides. They’ll help set clients up for early success by giving them advice around portion control, workout nutrition, grocery shopping, and meal prep starting on Day 1.

Personalized Quick Start Guides are also built into ProCoach. Comprehensive Learning Center

Since we first launched ProCoach in June 2016 we’ve made major improvements to our Learning Center.

With articles on every imaginable topic, and an awesome search feature, the Learning Center will teach you everything you need to be successful with ProCoach.

The comprehensive Learning Center included in ProCoach. $20,000 in prizes for you and your clients

Every year, we invite our ProCoaches to submit photos of, and stories about, their most successful clients. Prize categories include Best Transformation and Best Story, and are organized by age and gender.

Winners in each of the 8 categories take home $2,000 USD — $1,000 to the ProCoach and $1,000 to the client. (Plus, we give away some fun bonus prizes to selected runners-up.)

ProCoach prize money winners. ProCoach Workouts (optional)

After working with thousands of ProCoaches to deliver comprehensive nutrition and lifestyle coaching, many began asking us to unlock our vault of expert-designed exercise programs so they can deliver a more holistic, single-platform experience.

As Precision Nutrition’s own coaching programs have offered integrated exercise, nutrition, lifestyle advice for years, we decided to make available our 28 client-proven exercise tracks for you to use with selected clients.

You now have 3 options when using ProCoach. For each client, you can:

  1. Use ProCoach for nutrition coaching only,
  2. Use ProCoach for both nutrition and exercise coaching,
  3. Use ProCoach for exercise coaching only.

The choice is yours.

ProCoach Workouts is now an option you can use with selected clients. Community of like-minded people + top experts

With our ProCoach Facebook group, you can now work alongside an extremely supportive group of more than 2,500 ProCoaches — including trainers, nutritionists, sport coaches, researchers, therapists, and other healthcare professionals from all over the world.

With case studies, lessons, daily tips, and more, being part of this community will help you expand your network, grow your business, and strengthen your coaching skills.

You’ll also get daily access to me, as well as some of our revered experts and coaches like Dr. Krista Scott-Dixon, Kate Solovieva, Craig Weller, Adam Feit, and more. Ask questions, get feedback and advice, and nerd out on all things fitness and nutrition.

Want to learn even more? Join the Presale List Today

My story: Once, I wanted to help more people. But I couldn’t.

As mentioned in the first video above, I started coaching clients about 25 years ago. Back then, there was no such thing as “automated” or “online” coaching.

It was old-school: You met clients in person, you carried a clipboard, and after sessions you’d store handwritten programs on card stock paper in an organizer off to the side of the gym.

I have so many fond memories of my time training clients. But when I think back, there’s one frustration that always jumps out.

I consistently had between 15 and 20 full-time clients. No matter what I tried, I couldn’t find time to add more.

On top of working 45-60 hours every week on the gym floor training these clients, I needed to write programs, organize nutrition habits, do record keeping, manage billing, and nurture new leads.

I needed some time back, but I felt stuck.

I was working my butt off, but not making much money once the gym took their 50% cut of my coaching fees.

I realized that to make even a little more money, I’d have to find more time… which meant sacrificing my own workouts (and health) or the few hours I had left for socializing and sleeping.

After a few years on this merry-go-round, I finally came up with a solution:

I started supplementing my in-person training with online coaching.

It began really well. But whenever my roster reached 25-35 clients, I bumped up against new problems.

Problem 1:

With online clients, I didn’t have much time left for in-person coaching. I ended up doing a ton of administrative work for my online clients: program writing, record keeping, email responses, phone calls, and other routine client management tasks.

I was surprised; online coaching wasn’t the time-saver I had imagined.

Problem 2:

I started losing track of my clients.

Because I had more clients than ever, I started forgetting who was on what program, who had what goals… I sometimes felt like an idiot, asking people “So what program are you on again?” during a session.

The interesting part? Lots of other fitness and health coaches were experiencing the same things. They felt the same frustrations.

I wasn’t a lazy, disorganized, “bad” coach.

I just needed a system.

We all did.

We needed to find ways to do the “human” work of creating programs, listening, connecting with, and motivating our clients.

But we were constantly bogged down by administrative work, like paperwork, scheduling, and receipts.

So I got to thinking:

Couldn’t technology handle much of the repetitive “busywork” of day-to-day administration?

Couldn’t it keep us organized and on track? Monitor clients, even when we were sleeping or doing other things? Send us reminders and alerts?

I started asking: Could I “outsource” all these annoying and time-wasting administrative tasks so that I can take on more clients and do what I do best… coach?

So we built a dream solution to make coaching easier.

One of my best friends, Phil Caravaggio, had an answer.

Trained in systems design engineering, Phil showed me real-life examples of how IBM, Dell, and Apple were using software to simplify and amplify their businesses.

At that moment, I knew exactly what we had to do.

We set out to build a coaching platform that would allow coaches — starting with me — to deliver the highest quality coaching experience to larger numbers of clients.

One year later: Success!

We built a beta version of ProCoach and started testing it with a new batch of clients. Immediately I was able to go from coaching 25-35 clients to 100-150 clients at a time.

All while working the same number of hours — or even less — in a given week.

Chris Poese - testimonial card

Want to learn even more? Join the Presale List Today

15 years later, that early prototype has become ProCoach.

That was the first prototype of Precision Nutrition’s ProCoach.

Since then, we’ve consistently and relentlessly refined the technology, the software, and the curriculum.

We’ve tested its max limits. We’ve broken it on purpose and rebuilt it so it’s stronger. We’ve found all the sweet spots.

For example:

Since we built the beta version of ProCoach, our in-house coaches at Precision Nutrition have coached an average of 5,000 clients per year with the software.

Today we’re able to coach these clients with 20 full-time Precision Nutrition supercoaches (and a group of part-time interns and mentors) who work wherever they want in the world, living life on their own terms.

You’ll notice that’s an average of about 250 clients per coach — and they get amazing results.

What kind of results are we talking about here? Check this out.

See what 365 days of ProCoach can do.

And this video shares some amazing behind-the-scenes client stories.

Bodies, and lives, are changed with ProCoach’s habit-based nutrition coaching.

As you can see, our clients are a diverse bunch. They come in all ages, shapes, and sizes. In fact, they’re probably a lot like your clients.

Which means:

The results you see in the videos above are the exact same results your clients can expect when you start using Precision Nutrition’s ProCoach.

Want to see more? Check these out:

  • Precision Nutrition Coaching – Men’s Hall of Fame
  • (225+ men’s before and after photos. Ages 21-70)
  • Precision Nutrition Coaching – Women’s Hall of Fame
  • (375+ women’s before and after photos. Ages 21-74)

Daniel Hennessey - testimonial card

Want to learn even more? Join the Presale List Today

The ProCoach reviews have been stellar.

In June of 2016, we opened ProCoach up to our Certification students and graduates. We wanted to let them test drive the program in their own businesses.

The response has been amazing.

We sold out all available ProCoach spots in a matter of hours — and the same thing has happened each time we’ve opened up new spots, ever since.

To date, our ProCoaches have:

  • enroll over 100,000 new clients,
  • help them lose over 830,000 pounds (and counting), and
  • collect nearly $50 million in revenue.

Yep, that’s all within just the first two years!

If you want to try this research-proven, client-tested, reliable system for coaching nutrition with your own clients — join us on Wednesday, November 28th.

Erika Volk Gilliland - testimonial card

Want to learn even more? Join the Presale List Today

Save time, increase your effectiveness, get better results, and work on your own terms.

By incorporating ProCoach into your business, and coaching practice, you’ll:

  • Add habit-based nutrition coaching to your existing services, easily.
  • Add a highly profitable revenue stream, immediately.
  • Deliver habits, lessons, assignments from our proven curriculum.
  • Review and track your clients’ consistency and progress every week.
  • Set clients up for long-term, sustainable success.
  • Attract even more new clients with photos, data, testimonials, and straight-up, irrefutable, hard-data evidence of success.

You’ll save time while making more money.

Your clients will get world-class results.

You’ll look like a rockstar coach.

And you’ll feel more in control of your time (and your work) than ever before.

Nikki Strong - testimonial card

Want to learn even more? Join the Presale List Today

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

On Wednesday, November 28th, 2018, 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 minutes. 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 Opening November 2018: Precision Nutrition’s ProCoach. Where expert coaching, world-class curriculum, and innovative software meet. appeared first on Precision Nutrition.

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A Meathead’s Take on the Army Combat Readiness Test

https://www.elitefts.com/education/feed - Tue, 10/16/2018 - 12:49
Maybe this is coming from a place of bias and resentment, because at a lean 205 pounds, I was always the fat guy with a two-mile time over 14 minutes…but I digress.
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The Value of Accessory Work

https://www.elitefts.com/education/feed - Tue, 10/16/2018 - 12:10
I’m as guilty as anyone when it comes to moving a weight that makes me “feel good” about training, versus doing a movement that requires less weight on the bar because it exposes weakness.
Categories: Feeds

Are Compound Movements Actually Making You Stronger?

http://www.tonygentilcore.com/feed/ - Tue, 10/16/2018 - 12:00

NOTE FROM TG: I’ll be traveling in Europe for the next ten days and figured this would be a nice opportunity to repurpose some old content that may have been missed the first time around.

1) If you didn’t read this the first time I posted it all I have to say is “pfffffft, whatever.”

2) If you did, you’re cool. And, share it……;o)

Photo Credit: Elitefts

Understandably, the title of this post suggests some nefarious agenda where my goal is to spend the next few minutes explaining why we’ve had it all wrong the entire time.

“You mean to tell us, Tony, there’s a chance compound movements don’t make people stronger?”

“What’s next: telling us water isn’t wet, the Earth isn’t round, the zombie apocalypse won’t happen?”

Relax. Deep breaths.

Just so people don’t think I’ve lost my marbles or are already tapping away on their keyboard drafting their hate mail before actually reading what I have to say below….the short answer to the title of this post is:

“Yes, I do feel compound (multi-joint) movements – think: deadlift, squat, bench press, rows, overhead midget pressing – make people into beasts, and should lay the foundation for any well-rounded strength training program.”

However, I fear many trainees (and coaches) often fall into the same trap where we’re programmed into thinking compound movements, and only compound movements, should be utilized 100% of the time…no exceptions.

A thousand years of no gainz and incessant internet trolling to the person caught using the leg curl machine or, the horror, performs a few sets of tricep kickbacks.

Shut Up

No, really…shut up.

Of COURSE compound movements make you strong(er). If you want to get strong, it only makes sense to perform those movements which will allow you to use the most weight and force the body into a state of adaptation to get strong.

Granted a lot of other things need to fall into place in order for “strong” to happen. Just because you place a barbell on your back and meander up and down doesn’t mean you’re the second coming of Ed Coan.

Technique, frequency of training, addressing weaknesses, technique, and technique consistent progressive overload all need to be taken into consideration.

What’s more, if strength is the goal – particularly with the big 3 – compound/multi-joint movements performed in low(er) rep ranges (1-5) is kind of important.

Why?

Cliff Notes Version:  Lifting maximal weight has a number of effects:

1. Maximal number of motor units are recruited.

2. Fastest MU’s are activated (high-threshold motor units).

3. The discharge frequency (rate coding) is increased.

4. Activity is synchronous – both inter and intra-muscularly.

5. Potential for future hypertrophy gains (especially when you revert back to a “hypertrophy” specific training phase).

6.  While some argue whether or not the research is efficacious – it goes both ways – lifting heavy things helps to increase serum Testosterone levels.

7.  Girls will want to hang out with you (<=== it’s science).

But It’s Not All PRs and Butterfly Kisses

While all the above is true, focusing solely on compound movements (and lifting maximal weight all the time) does have its pitfalls.

1). There’s an inherent likelihood of increased wear and tear on the joints over time (Yes, even with “good” technique).

2). Compound movements = produce/accumulate more fatigue (particularly neural fatigue). And if it’s not managed appropriately, one may see a decrease in strength/performance over time.

And finally, something not many people consider:

3). We’re Really Good at Compensating.

You may have noticed that I drilled the idea of “technique” earlier. It’s that important.

As a coach I find many people are unable to express their true fitness/strength level due to faulty joint positions (misalignment, such as excessive lumbar extension/APT), and, honestly, not “earning the right” to increase load.

I.e., they haven’t performed enough reps at “x” weight in order to go up.

To that end, drilling technique – and respecting each individual’s anthropometry – is always going to be of paramount importance.

 

Due to our ability to compensate well, the likelihood you’re leaving poundages in the tank are very high.

As well, when we start talking accessory movements, I’m always in the camp which takes the approach they should generally be used to address some form of technique flaw or weakness with the main lift in question.

For Example

If someone is struggling with their deadlifts off the floor – meaning, they’re super slow – some viable accessory movements to address this would be:

1). Limiting tap-n-go reps (bouncing off the floor).

2). Deficit pulls (2-3″ elevated) to generate more quadricep recruitment.

3). More squat variations such as Safety Squat Bar squats and front squats (again, to generate more quadricep recruitment).

4). Anderson Squat – performed from a deadstart, emulating one’s deadlift stance.

 

Note: Notice my hip placement above. When I was pulling conventional style (the video is four years old) this variation of Anderson squat very much mirrored my deadlift stance, which carried over well.

Back To My Point

Oh yeah, my point.

Listen, it’s okay to perform isolation work or more bodybuilding-specific exercises. A more “hybrid” approach – strength and hypertrophy – is going to bode well for most people anyways.

Case in point: my bench press sucks. There are days where I’d rather wash my face with broken glass than bench press.

One of the things my coach – Greg Robins – has been implementing into my programs of late is more isolation work to address muscular issues.

Think about it: expressing strength is (mostly) about generating force. Hoisting big weights helps in this regard. However, a bigger muscle – almost always – is going to produce more force than a smaller one.

Indeed, I’ve been hammering away at my bench press technique – even implementing accessory movements like paused bench presses and Spoto Presses to address my weaknesses.

 

But guess what? Lately – for the past two blocks of training – I’ve been performing a TON of dumbbell chest flyes. You know, those “wimpy” things guys use to train their chest cleavage.

I feel so dirty admitting it.1

Funnily enough my bench press has seen it’s best jump in a while since incorporating more isolation type work for the pecs and triceps.

Too, my DL has gone up since tossing in some leg extensions; and I have to assume the chest flyes play a role too…;o)

Read: It’s not only about compound movements. Don’t be so dogmatic.

True, they serve as the staple for any strength-based program…but try not to neglect the importance of choosing the correct accessory work – even if it’s isolation exercises – to compliment your goals.

The internet will forgive you.

The post Are Compound Movements Actually Making You Stronger? appeared first on Tony Gentilcore.

Categories: Feeds

The JuggLife | Aaron Thomas

http://www.jtsstrength.com/feed/ - Tue, 10/16/2018 - 11:59

Aaron Thomas, Masters in Sport Physiology and Coaching, has coached hundreds of athletes in Sport Performance, Bodybuilding and Powerlifting, most notably guiding Jennifer Millican to the top of the IPF. He sits down with Chad to discuss his background, what Jen’s training looks like and more.

This week’s episode is brought to you by Audible. Try Audible for FREE at http://audible.com/jugglife

The post The JuggLife | Aaron Thomas appeared first on Juggernaut.

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