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WATCH: Dave Tate and Ed Coan Show the Women How to Deadlift at Omaha Barbell

https://www.elitefts.com/education/feed - Sun, 12/23/2018 - 01:00
When a lifter at Omaha Barbell struggles with her deadlift during a training session, Ed Coan offers her technical advice, and Dave tells her to "clear your fucking head."
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WATCH: Dave Tate and Ed Coan Show the Women How to Deadlift at Omaha Barbell

https://www.elitefts.com/education/feed - Sun, 12/23/2018 - 01:00
When a lifter at Omaha Barbell struggles with her deadlift during a training session, Ed Coan offers her technical advice, and Dave tells her to "clear your fucking head."
Categories: Feeds

Alyssa Ritchey’s 105kg Clean and Jerk

http://www.jtsstrength.com/feed/ - Sat, 12/22/2018 - 10:15

Alyssa Ritchey made a HUGE 105kg/231# Clean and Jerk to win the 49kg/108# class at the 2018 American Open Finals. Her Coach Max Aita, breaks down her technique in this great lift.

The post Alyssa Ritchey’s 105kg Clean and Jerk appeared first on Juggernaut Training Systems.

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WATCH: What Dave Tate Learned from Training with John Meadows

https://www.elitefts.com/education/feed - Sat, 12/22/2018 - 08:21
Dave Tate is no bodybuilder, but he's sure learned a lot about purpose, training, and intent from training with one of the greats.
Categories: Feeds

How Do You Become a Superhero?

https://www.elitefts.com/education/feed - Sat, 12/22/2018 - 08:19
You don't have to have powers to be a superhero... after all, not all heroes wear capes.
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We’re using more Kettlebell Windmills. Here’s why.

https://ericcressey.com/blog - Fri, 12/21/2018 - 11:07

We've started using kettlebell windmills a lot more with our athletes this year. I think they slide in nicely (similar to Turkish Get-ups) as a first exercise on upper body days, even if they are more of a full-body exercise.

Generally speaking, I think we underappreciate how solid motion (or resistance to it) in the frontal plane really matters for folks from all walks of life. If you haven't read it already, check out my recent blog, Assessments You Might Be Overlooking: Installment 6, where I discuss the importance of assessing lateral flexion.

To me, the kettlebell windmill is the perfect exercise for teaching athletes how to groove proper core positioning as they load into the hip in multiple planes of motion. My most common cue to athletes with this exercise is, "Load into the hip hinge; don't just side bend."

As you'll see in this picture below, it's possible to get the motion in the wrong places. This would qualify as a side bend - and you can easily appreciate that not all motion is good motion.

We'll perform this exercise both "regular" and with a bottoms-up approach. I think it's best positioned early in the training session for 2-8 reps per set. Make sure athletes have adequate hip mobility and entry-level core control before jumping right to it. I actually like it as a subtle regression from Turkish Get-ups, especially in uncoordinated individuals and those who may lack a bit of shoulder mobility.

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elitefts Heads Home for the Holidays

https://www.elitefts.com/education/feed - Fri, 12/21/2018 - 10:24
Over the next few days, your patience will be rewarded...
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Stuff to Read While You’re Pretending to Work: 12/21/18

http://www.tonygentilcore.com/feed/ - Fri, 12/21/2018 - 09:16

Copyright: wamsler / 123RF Stock Photo

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

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

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

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

Check em out HERE.

2. Coaching Competency Workshop – Raleigh, NC

JUST ANNOUNCED.

I’ll be making my first appearance – ever (<— how’s that possible?)( – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.

Full details (date, location, itinerary, how to register) can be found HERE.

EARLY BIRD rate ($50 off) is in full swing at the moment and won’t last forever.

SOCIAL MEDIA SHENANIGANS Twitter

On a scale of 1-10 (1 = jumping into a shark’s mouth and 10 = everyone should perform this exercise), kipping pull-ups are a -82

— Tony Gentilcore (@tonygentilcore1) December 20, 2018

Instagram

 

View this post on Instagram

 

Here’s yet another intermediary progression to the 1-Legged RDL; this time utilization an NT Band via @nick_tumminello . . The feedback provided by the band helps on a few fronts: . 1. The reach forward helps to nudge a bit more of a posterior weight shift back. . 2. Helps with more full body tension so there’s less body English shenanigans (I.e., less apt to rotate pelvis and/or crank through lumbar spine due to increased anterior core engagement). . Such a great way to groove a single leg hinge pattern for those who struggle with balance.

A post shared by Tony Gentilcore (@tonygentilcore) on Dec 16, 2018 at 12:59pm PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK The Best of the PTDC 2018 – A Bunch of Badass MOFOs

An article I wrote for the Personal Trainer Development Center earlier this year – 3 Ways to Write Better Training Programs – made their list of top articles written for their site in 2018, in tandem with many other phenomenal articles.

It’s always a great honor to be recognized for your work. It’s even cooler when it’s alongside so many other esteemed colleagues.

From Wheelchair to Wheels – Lee Boyce

This is a BALLER story.

Next time a hangnail curtails your training, stop, punch yourself in the face, and also give this a read.

Strategies For Better Food Tracking – Jason Leenaarts

If nothing else this article drives home the point that the details – even the small, seemingly inane ones – matter.

The post Stuff to Read While You’re Pretending to Work: 12/21/18 appeared first on Tony Gentilcore.

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The Coach's Guide to Faster and Stronger Female High School Athletes (with 12-Week Template)

https://www.elitefts.com/education/feed - Fri, 12/21/2018 - 08:36
Dear strength coaches: Stop treating female athletes like they're fragile little babies. They're not. From my experience, they'll be some of the best athletes you'll ever have the pleasure to work with.
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Build Bigger Legs and a Bigger Squat (with 6-Week Accessory Split)

https://www.elitefts.com/education/feed - Fri, 12/21/2018 - 08:35
This isn't about any unusual angles, movements, or attachments. This is just a meat and potatoes approach to building bigger legs and a bigger squat. Try this out for 6-8 weeks and see how it works for you.
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Chidi Enyia on Building Explosive Speed, Strength and Power with Potentiation

Chidi Enyia is a Sprints, Hurdles, and Jumps Coach for ALTIS, a fitness company designed to provide an environment where elite track and field athletes can grow to become better at their chosen sport. They have state-of-the-art training facilities, a robust clientele, and professional and certified coaches.

He has over 20 years experience training athletes at the high school, collegiate, and professional levels. Before he started his journey with ALTIS, Chidi was a sprints coach for the track team at Southern Illinois University.

Chidi joins me today to discuss the concept of potentiation and how he applies its science to his athletes. He shares his story on how he became passionate about fitness and how he survived cancer. He describes what potentiation is and the principles behind it as well as explains how coaches can apply potentiation to any sport. He also shares examples of training routines and advice on how to be a great coach when your athletes are experiencing mental hurdles.

Potentiation is a physiological condition where the force exerted by a muscle is increased due to a pre-conditioning activity or contraction. – Chidi Enyia

This week on The Physical Preparation Podcast:

  • What potentiation is and how to apply it to athletic fitness.
  • Chidi’s early career, his bout with cancer, and what he’s doing today.
  • The lessons he’s learned after surviving cancer and how he applies them to his coaching.
  • The three primary neurophysiological mechanisms responsible for potentiation.
  • How he uses the concept of potentiation with his clients.
  • Examples of integrated potentiation in training.
  • The amount of time you should devote for potentiation exercise.
  • The mistakes he made in implementing potentiation training to his athletes.
  • Knowing when potentiation training is working and how to fix it.
  • The recommended potentiation training and activities for team sports.

Chidi Enyia’s Life & Training Advice for Fitness Coaches:

  • As you evolve as a coach, you don’t break out all the great tricks you have on day one.
  • Be brave enough to take risks and to make decisions, but still look for context.
  • Experience will teach you to be more accurate as a coach, but it won’t make you immune to making mistakes.

Resources Mentioned:

Connect with Chidi Enyia:

 

Make 2019 Your Best Year Yet!

Are you ready to take your health and fitness training to the next level and make 2019 your best year yet? The best way to achieve your fitness goals, improve your training techniques, and create healthier habits is by working with a coach.

At Robertson Training Systems, we want to help you feel great while getting stronger, improving your mindset, and achieving your fitness goals!

To do this, we want to invite you to join one of our coaching programs: the RTS Online Coaching Platform or our Annual Training Group Program to maximize your performance and ensure you’re making progress toward your goals.

RTS Online Coaching Platform:

With the RTS Online Coaching Platform, you’ll:

  • Work directly with me to create a customized coaching program specific to your unique needs and goals.
  • Receive an updated workout strategy each month to ensure your program is challenging, yet rewarding.
  • Frequent communications with me to ensure your workout is on-point and you’re making progress each month

To join the RTS Online Coaching Platform, visit RobertsonTrainingSystems.com/Coaching

Annual Training Group Program:

My Annual Training Group Program is more than just a training program!

In this program, we’ll focus on the four phases of physical training, which include:

  1. Building the Engine
  2. Leaning Season
  3. Athletic Domination
  4. and getting Strong(er)

You’ll also receive new monthly workouts to follow and set monthly challenges to develop strong habits in nutrition, recovery, and mindset.

To sign up for the Annual Training Group Program, visit: RobertsonTrainingSystems.com/Annual

Let’s make 2019 your best fitness year yet!

 

Subscribe, Rate & Share!

Thanks for tuning into this week’s episode of The Physical Preparation Podcast with Mike Robertson – your one-stop-shop for fitness trainers, coaches, and athletes.

If you enjoyed this episode, be sure to subscribe on iTunes, Stitcher, and SoundCloud and leave your honest review.

And please, connect with us on Facebook, Twitter, and Instagram!

The post Chidi Enyia on Building Explosive Speed, Strength and Power with Potentiation appeared first on Robertson Training Systems.

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A fitness-focused New Year’s resolution that’s worth making. Plus 10 real-world ways to actually keep that resolution.

http://www.precisionnutrition.com/feed - Thu, 12/20/2018 - 22:01

I’ve finally found a fitness-focused New Year’s resolution that’s worth making. And here it is, along with 10 client-proven ways to reach your own health and fitness goals this year.

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If you’re reading this, it means you survived the holidays.

It’s the most wonderful (crazy, stressful, awesome, magical) time of the year.

You know the drill: Kids and toys everywhere. In-law invasions. And get this: My 6-year-old daughter and I found reindeer tracks in the backyard on Christmas morning again this year, ha!

Berardi Family ChristmasThe Berardi Family with Santa and Mrs. Claus.

Amid all the craziness — in fact, because of the craziness — my wife and I decided to break tradition and actually make New Year’s Resolutions this year.

Ordinarily it’s not something we would do.

In fact, it’s not something we would ordinarily suggest you do either. Especially if your resolutions typically involve detoxes or juice cleanses, or chasing an unrealistic level of leanness.

Stats on New Year’s Resolutions — especially fitness ones — are abysmal. Packed gyms on January 2 are ghost towns on March 2.

I thought about this the other day while driving home from a family function (and while trying to keep Kid #1 from punching Kid #2).

At Precision Nutrition, we often use the phrase:

“Fitness in the context of a real human life…”

What does “real life” actually mean?

It means something like this:

  • All 4 kids are sick (at the same time), so you’re getting virtually no sleep…
  • Your mother-in-law is going through cancer treatment and you visit daily…
  • It’s Christmas/Thanksgiving/Passover/Diwali/Eid or the long weekend…
  • Because of the holiday, you’ve got a tight deadline at work…
  • When you’re stressed your lower back acts up…
  • And just as you’re about to head out for the blessed 30-minute workout you’ve been looking forward to all day, your dog drops a diarrhea poop on the living room carpet.

That, my friends, is fitness in the context of a real human life.

So, is it any wonder most fitness resolutions fail?

If you think about it, most health and fitness plans live outside the context of a real life:

“Here’s a 30-day detox diet to follow… and a new hardcore workout DVD…”

“Why not do a fitness competition in April… and a triathlon in August…”

“It’s time to go all-in… it’s the only way to win!”

Except that it’s not. Because all-or-nothing thinking rarely gets you all. It usually gets you nothing.

That diet plan, or workout DVD, or one-size-fits-all training program you pulled from Triathlon magazine was never built to accommodate sick kids or cancer treatment or your co-worker’s two-week vacation.

Yet when the insane idea that you have to do all things perfectly takes hold, it’s pretty hard to shake loose.

Sure, we can play make-believe. We can imagine a life where everything is peaceful, calm, and totally in our control all the time. But that’s a surefire recipe for failure.

Real human lives are messy and complicated. Real human lives are unpredictable. 

When we learn to accept this, they can also be dynamic and exciting. They can push us to grow.

Therefore, this year’s resolution.

With 4 children, aging parents, active social lives, and thriving businesses — my wife and I really did make New Year’s Resolutions this year.

As we always do, we plan on continuing to prioritize our health, build strength and fitness, and maybe even maintain our abs.

But this year we’ll do it flexibly and honestly in the context of our real human lives.

Our children will be fevered, snotty, and barfy. Our time will be limited. And we’ll miss last call at the gym because of doggie poo.

Yet this year we’ll plan for all that in advance.

After we’ve cleaned up the poo, we might work out in that same living room. With no weights or machines, maybe we’ll jump around like maniacs so we can move our bodies while keeping an eye on the kids.

Or maybe we’ll be stuck eating nasty hospital food. If so, we’ll make the best choice we can within the spectrum of choices. And then do push-ups and air squats in the cafeteria, or walk laps around the cancer center.

And on those rare days we’re not dealing with emergencies?

Maybe we’ll soothe our control-freak souls with a luxurious, 2-hour, relaxed, well-rounded workout. Or a weekend of cooking healthy food to prep meals before a busy week. (Even though neither is actually required.)

It’s not easy. But at least we have a plan.

You know, all this got me thinking…

How are our clients doing it?

I run a nutrition and fitness coaching company, so when it comes to figuring out health and fitness in the context of real life, I’m sitting on a virtual pot of gold.

Clients go through our coaching program for a year, and with the help of our expert coaches, sort out just that: How to make their health and fitness goals a reality, even as the chaos of life continues.

So I decided to ask them which new strategies they’ve developed to make it all work — nutrition + snotty kids + work deadlines… all of it.

They responded with dozens of great tips for real-life healthy living. Here are some of the most common (and awesome) ones we heard.

1. Check in with yourself every morning.

“I start my day with reading my Precision Nutrition Coaching lesson. It’s essentially plugging into myself first thing every morning. By doing the program work when I wake up, I remind myself that when I am healthy and happy, I have more to give to the world.”

2. Eat protein at breakfast.

“I include protein at every breakfast. My favorite: breakfast meatballs. Turkey + shredded veggies (zucchini, carrot, celery and onion), quick oats, egg whites and spices made into balls and cooked in muffin trays in advance. Then I heat ‘em up in the morning.”

3. Bring a lunch you’re excited to eat.

“I bring a lunch that is a simple salad with (quality) lunch meat for protein. Adding little extras like seeds and nuts to my salad along with avocado makes it something I look forward to eating, instead of leftovers that I would rather leave behind when others are going out.”

4. Pre-prep dinners.

“PREP! This has been huge for me. I come home late and I’m often rushed to get food in me. Now I just take everything I’ve already cut up or cooked (in advance) and put it in a pan. It’s a much less ‘rush-y’ situation, which carries over into eating… so I’m eating slowly and not inhaling food right past my full point.

5. Eat at the table.

“In the past, I ate dinner in a rush, then ran off to the next activity (soccer, coaching, etc.). I have been making a conscious effort to sit down and slowly eat the meal, so I can actually remember tasting and enjoying it.”

6. Exercise whenever, wherever, and however possible.

“I never choose the closest parking spot. This way I can get in a little more walking. Also during the school day (I’m a teacher), I walk as much as possible around my classroom as students are working, and around the building.”

7. Aim for “a little better” instead of “perfect”.

“It’s not about being perfect. It’s about gradual and continuous improvement. I used to get really down on myself if I ate unhealthy or missed some workouts and felt like I had failed. Now I feel that I’ve put in some great work, and I can do even better tomorrow and next week.”

8. Get all sorts of support.

“I use a meal service for healthy meals, which are pre-portioned. I commute an hour each way to/from work and I work long hours as an attorney, so having the ingredients there with recipes has helped immensely.”

9. Find accountability.

“My coach consistently reaches out to me, and the PN lessons remind me to move daily and claim the day for myself.  Doing those things before I head out to work keep me focused. It reminds me this is my life and my choices can be life-affirming in every moment.”

10. Show up again the next morning.

“Show up each day and do what you can on that day. Don’t jump ahead. This is not a race. It’s not a diet. It’s your life.”

What could your “real life resolution” look like?

My wife and I have no clue what life will bring us this coming year.

But we’re committed to doing the best we can, when we can, with whatever we’ve got. Day in and day out.

I hope you are too.

With the New Year around the corner, it’s an interesting time to make (or renew) your commitment to health and fitness.

Why not do that while considering the context of your own unique, interesting, and (no doubt) challenging life?

What to do next 1. Consider your health and fitness goals for this coming year.

What does a renewed commitment to health and fitness look for YOU — in the context of YOUR own unique, interesting and challenging life?

How could you aim to make things “a little bit better” this year, instead of “perfect or nothing”?

2. Celebrate your accomplishments from the past year.

Even if there’s lots you want to change, think back and call out at least two or three things you did well this past year.

Give yourself a pat on the back for any and all signs of progress, no matter how small.

3. Plan for things to go wrong.

What challenges do you anticipate might interfere with the progress you want to make?

Think about those roadblocks now. Consider some adjustments and workarounds in advance.

Accepting the messy “real-life” stuff will be key to your success.

4. Start small.

What is one little thing you could do today to help you prepare for success this year?

Maybe it’s researching a healthy meal delivery service for busy weeks, downloading a relaxing meditation podcast, or booking a babysitter one evening a week.

Take one small action now, and you’ll already be on your way.

5. Take inspiration from PN clients.

Do any of the strategies above intrigue you? Pick one and give it a shot.

If you usually eat dinner on the go, try sitting down for a meal at the table. If you want accountability, find someone to check in with.

Remember, you don’t have to get it “perfect”. Not now, not ever.

All you have to do is make an effort, and keep showing up every day.

Want help overcoming your health and fitness barriers?

Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

Over the past 15 years, we’ve used the Precision Nutrition Coaching method to help over 100,000 clients lose fat, get stronger, and improve their health… for the long-term… no matter what challenges they’re dealing with.

It’s also why we work with health, fitness, and wellness professionals (through our Level 1 and Level 2 Certification programs) to teach them how to coach their own clients through the same challenges.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the 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 people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. 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 change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post A fitness-focused New Year’s resolution that’s worth making. Plus 10 real-world ways to actually keep that resolution. appeared first on Precision Nutrition.

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Why Precision Nutrition has given away more than $1 million dollars in prize money. And why we’ll give away millions more.

http://www.precisionnutrition.com/feed - Thu, 12/20/2018 - 22:01

Every year, through our Precision Nutrition Coaching program, we help thousands of men and women lose weight, gain strength, and completely transform their bodies, health, and fitness. We also give them a huge bonus to shoot for: more than $250,000 in prize money. Read on to learn why we offer this extra incentive… and how you could become one of our winners.

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Every year, Precision Nutrition gives away more than $250,000 to clients who have, through our coaching program, achieved the biggest body and health transformations.

Over the past 15 years, we’ve given away millions of dollars.

Why all that cash?

Consider it an antidote of sorts.

Typical fitness industry messages can make you feel guilty, judged, paranoid, or demoralized. It doesn’t have to be this way.

We want to make your experience with health and fitness a positive one, right from the very start.

So, in addition to getting personal attention and mentorship from the world’s best coaching team, you also get to shoot for something extra awesome.

Check it out:

Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.

 

Want to learn even more? Join the presale list today.

 

If you watched the video above, you can’t help but be blown away by our Grand Prize winners. They’re all hardworking people who overcame some very familiar challenges and achieved incredible transformations.

For a full catalog of our most amazing transformations to date, check out our latest finalists (men, women) and our Hall of Fame (men, women)

Want to know more about Precision Nutrition Coaching, and how you can become a prize winner yourself?

Read on…

What is Precision Nutrition Coaching all about, anyway?

If you’re new to Precision Nutrition, here’s the deal: Twice a year we open our renowned coaching program to men and women all around the world.

Those who register get to work with our expert coaching team to bring the much-needed accountability and guidance it takes to stay consistent and make lasting changes.

Our coaches will help you make steady progress. They’ll review your results, answer questions, make adjustments and share recommendations. They’ll tap you on the shoulder if you start to regress. And they’ll help you get past every hurdle along the way.

With your coach’s support, you learn how to:

  • Eat better, without dieting or feeling deprived.
  • Get active, no matter what shape you’re in now.
  • Ditch the food rules, dropping the fad diets and conflicting advice.
  • Build fitness into your life, without it taking over.
  • Achieve and maintain your goals, even when life gets busy.

The result? You’ll get into the best shape of your life. And you’ll develop the habits, skills, and tools to stay that way for good.

Over the past 15 years, our unprecedented program has helped over 100,000 clients dramatically change the way they look, feel, and perform.

They end up fitter, stronger, and healthier than ever before.

Here are a few more examples:

See what happens with 365 days of Precision Nutrition Coaching.

 

Want to learn even more? Join the presale list today.

Could you be the next winner?

Many of our most successful clients have tried a lot of “diets”, “workouts”, “pills”, and other things before coming to us. Heck, some are even “serial dieters” (i.e. they’ve tried everything there is to try).

Why are they so successful with us?

It’s because we do things a little differently here at Precision Nutrition.

These two “success secrets” set us apart.

Secret #1:
We help change your habits. One at a time.

Instead of giving you a diet or a set of meal plans (which we all know don’t work over the long term), we work with you to create a series of sustainable habits.

One strategic habit after another, you build up the physical and mental skills required to make better eating choices, move better, and develop a healthy relationship with food.

This won’t be an “on it” or “off it” thing. We do health and fitness in a way that fits your life. So once you have the skills, they’re yours forever. You can choose to apply them whenever you like, however you like.

Secret #2:
We’ve got your back.

You won’t be alone. You’ll have a committed group of coaches, mentors, and peers working with you, looking out for you, encouraging you along the way.

The whole “Lone Ranger” thing — you know, “I can figure this out myself” — rarely works. Sure, it can work. But that’s unusual.

Even if you do manage to go it alone, it takes too long and you end up making so many unnecessary mistakes along the way.

On the other hand, caring, patient, empathetic coaching from world-class experts can make things easier than you ever thought possible.

Plus, your results tend to skyrocket when you pursue a goal along with a group of peers. You figure things out faster, make fewer mistakes, and are pushed to succeed by those around you.

It’s a formula for success, especially in fitness and nutrition.

And that’s what Precision Nutrition Coaching offers you.

Want to know more about how all this works? Check out what Jodie had to say:

Meet Jodie, one of our $25,000 winners.

 

Want to learn even more? Join the presale list today.

But why give away money?

With all that terrific support and structure, you might wonder why we bother offering cash prizes.

A little while ago, I presented a seminar to a group of personal trainers enrolled in our Precision Nutrition Certification course. (They all work for one of the world’s most successful gym chains.)

In my talk, I shared 12 research-proven factors they must understand to help their clients get amazing results.

Here’s the most important one:

To get in the best shape of your life, you need a big incentive to get started. And there’s nothing wrong with that.

Honestly, how often are people provided with a compelling, positive incentive to change the way they eat and exercise?

Uh, almost never.

And that’s the problem.

From what I can tell, most people just get lectured all the time about how they look, or about how they’ll be stricken by all kinds of terrible diseases and die if they don’t start to eat better.

Or they’re confronted with unrealistic, Photoshopped-and-starved images of “fitness perfection”.

Or someone blames them for “making excuses”.

Shame, hysterical negativity, and unrealistic expectations don’t motivate most people, regardless of the goal. That approach is condescending, annoying, and overwhelming.

That’s why we need something positive to help motivate us to make big changes.

Forget all the bad stuff. What happens when you have something hugely positive to shoot for?

Our approach to motivation: cash prizes!

In our experience, big, inspiring goals are much easier to achieve when something big is at stake.

That’s why we put up real cash prizes for our clients and give away more than $250,000 — a quarter of a million dollars — every year.

Rachel lost 31 pounds in PN Coaching; we surprised her with $25,000. Javier lost 60 pounds in PN Coaching; we surprised him with $25,000.

Yes, internal (or intrinsic) motivation — the deep sense of “why” that helps people persist when things get tough — is important.

But intrinsic motivation takes time to develop and is only strengthened through regular practice (and great coaching). Which is why we kick-start the whole process with an external motivator; in this case something big, like a cash prize.

The best part: You win no matter what.

Precision Nutrition Coaching makes the process of losing weight, gaining strength, and getting healthy easier and more doable than ever before — no matter what else is going on in your life right now.

The good news is that we guarantee it…

1. If it doesn’t work, it’s free.

If you stick with Precision Nutrition Coaching for a year and aren’t happy with the results, we’ll give your money back. All of it. Every penny. You get to decide if the program was worth it.

Why do we do this? Because we stand behind our work. And we’re very confident you’ll end up leaner, stronger, healthier, and happier with your body than you ever thought you could be.

2. If you work hard and do a good job, you get in the best shape of your life.

Follow the program, and you will get the body you’re after, plain and simple. That’s what people are looking for — something that truly works. And that’s what we deliver. You walk out healthier and happier than ever before.

3. And if you do a great job, you get in the best shape of your life and you can win serious money.

Bonus: If you really kick butt here, you might even win a bunch of cash at the end too.

Watch as Lisa gets surprised by a giant novelty-sized check:

And here’s Spencer, another Precision Nutrition Coaching prize winner:

 

Want to learn even more? Join the presale list today.

What would you do with the money?

Previous winners have used their prize money to do things like…

  • take vacations, like traveling to places they’ve always wanted to go, or visiting family they rarely see,
  • pay off credit card debt or medical bills,
  • remodel their homes, or build in-home gyms,
  • invest in their education, certifications, or businesses,
  • help friends and family invest in their own health, in some cases paying for family members to sign up for Precision Nutrition Coaching,
  • start retirement funds, and
  • go on adventures like hiking trips or bucket-list excursions.

What would you do with the money?

Is it time to become the healthiest, fittest, strongest version of yourself?

Precision Nutrition Coaching includes:

  • 12 months of coaching for anyone who wants to be lean, fit, and healthy,
  • world-class instructors including some of the best coaches in the world,
  • daily coaching, support, and accountability to keep you on track,
  • detailed nutrition instruction to get you eating in a healthier way,
  • exercise recommendations for time-efficient fitness progress, and
  • private support with guaranteed responses from coaches and mentors.

So, if you’re:

  • interested in looking and feeling better,
  • looking for help and support from an expert coach, and
  • eager to make better eating and exercise decisions…

Precision Nutrition Coaching is definitely for you.

There’s only one catch…

Only folks who act quickly get a spot.

We’ve always had more people interested in Precision Nutrition Coaching than we’ve had space available to coach them.

In fact, our last coaching group sold out in just a few hours.

So we have an issue: How to decide who gets in.

My solution? Reward the most eager, motivated people because, in my experience, they make the best clients.

That’s why we created the presale list.

Enter the presale list.

If you want to get in the best shape of your life and take a shot at the $250,000 in prize money, I strongly recommend you put your name on the presale list.

Again, we can only work with a limited number of clients. And spots sell out every time we open them up.

So adding your name to this list gives you a huge advantage.

First of all, you get the chance to sign up 24 hours before everyone else.

Even better, you’ll receive a big discount at registration.

So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.

Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.

We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, January 9th, 2019.

If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the 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 people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
  • You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. 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 change your body, and your life, with help from the world’s best coaches, this is your chance.

[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].

The post Why Precision Nutrition has given away more than $1 million dollars in prize money. And why we’ll give away millions more. appeared first on Precision Nutrition.

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Adding CARs to Your Warm Up

http://www.tonygentilcore.com/feed/ - Thu, 12/20/2018 - 14:40

My almost two-year old is obsessed with cars.

The vroom vroom kind.

We live on a busy street here in Boston so it’s more of less toddler catnip for him. It’s impossible to go for a walk and he not be transfixed with every Hyundai and Honda that whizzes by. Likewise, every book we read together he points out every car,

Car, daddy. Car, car, car, car.1

I’m obsessed CARs too. By contrast, though, I’m referring to Controlled Articular Rotations.

And they’re something I’ve been including into more and more of my warm-ups of late.

Copyright: lzflzf / 123RF Stock Photo

Adding CARs to Your Warm-Up

The concept of Controlled Articular Rotations is nothing new to the industry. Coaches like Pavel Tsatsouline have been singing their praises for decades.

However, there’s been a bit of a renaissance and cacophony of interest within the industry of late due in no small part to Andreo Spina and his Functional Range Conditioning (FRC) courses.

Full Disclosure: I have not taken any of the courses myself, and my only immersion with the concepts are through various colleagues of mine – Dean Somerset, Frank Duffy, Matt Crush, to name a few –  who have taken the courses or who have been certified.

FRC is a system of joint health and mobility, and CARs are just one branch underneath the FRC umbrella. Or maybe I should use tree in this analogy?

Anyway, whatever, you get the idea.

CARs are active, rotational movements that explore the outer limits of articular (joint) motion. To steal a frame of thought from Long Island based strength coach Chris Cooper:

“Stretching and other mobility drills are great, but if you can’t control your body in that new range, then what’s the point.

Explore how your body moves, and then push its limits.”

Too, another component of CARs that’s important to respect is the idea of irradiation, which is just a fancy schmancy way of saying “tension.”

When CARs are done well they incorporate an immense amount of tension in  the body so nothing else moves (spine, pelvis, etc) so you can capture as much range of motion possible in that one particular joint.

To borrow another scientific word, they fucking suck donkey balls when done correctly.

Here two of my current “go to’s” when it comes to how I’ve implemented CARs into my programs:

Scapular CAR

 

This is a fantastic option on upper body days before any heavy bench pressing. Moreover, in terms of overall shoulder health these are stellar. Many trainees have gotten into the unfortunate habit of “locking” their shoulder blades in place (most germane to the conversation: scapular downward rotation syndrome) and this drill is a great way to “unglue” everything.

Key Points to Consider

  • This is NOT a passive position. Glutes on, abs on, make a fist with non-working side.
  • Place side you’re working in scapular plane
  • Pretend as if there’s a glass of water on your arm you don’t want to spill.
  • Protract, shrug (elevate), retract, depress shoulder blade in a deliberate manner.
  • My cat is such a diva.
Seated 90/90 Hip Switches

I like this drill a lot because it trains both hip internal and external rotation simultaneously.

NOTE: After I posted this my boy Frank Duffy chimed in to say this:

“From a hardo FRC standpoint 90/90 transitions aren’t CARs because they’re focusing just on the IR/ER component of the hips in flexion whereas CARs address all the joint motions. What’s demonstrated is technically considered an Isometric Movement Path (IsoMP).”

Note to Frank: Don’t ever embarrass me on my blog again.2

This is also a good choice to get the hips nice a juicy before a squat or deadlift session. I prefer to start people ground-based (sitting) with hip CARs before I implement quadruped and then standing variations.

 

Key Points to Consider

  • My bad for the blatant crotch shot.
  • Make a fist with both hands – squeeze coal into diamonds.
  • Both feet must stay in contact with the floor at all times.
  • Try your best to stay as upright as possible.
  • If you need to regress, place hands on floor behind you.
The Warm-Up Blueprint For Lifting

Looking for some more ideas to spruce up your warm-up?

Listen, we all go through the motions when it comes to warming-up. I find most people fall into two camps:

  1. Team “nope, I’d rather walk over broken glass.”
  2. Team “the workout is the warm-up.”

You’re either someone who doesn’t do a warm-up (and likely always has achy joints and sub-par lifts), or someone who does warm-up, but then takes 45 minutes to go through a laundry list of “correctives” (and likely has achy joints and sub-par lifts).

I was recently given a copy Jack Hanrahan’s The Warm-Up Blueprint For Lifting and found it very useful.

It shows you how to design your own customized warm-up using the concepts I discussed above and then some. It takes you through soft tissue release, dynamic stretching, CARs, and targeted muscle activation techniques to better prepare you for squatting, deadlifting, bench pressing, and overhead pressing.

What’s more it’s all done with a British accent.

Jack could read The Silmarillion or, I don’t know, the Wikipedia page for the Kreb’s Cycle and I’d pay to listen to it.

The best part is that this is a home study course. So you can go at your own pace.

Be sure to check it out HERE.

The post Adding CARs to Your Warm Up appeared first on Tony Gentilcore.

Categories: Feeds

Finding Your Frequency?

http://www.jtsstrength.com/feed/ - Thu, 12/20/2018 - 10:20

How many days per week should you squat/bench/deadlift? Finding the right training frequency for you means satisfying the Principle of SRA and its many different facets.

The post Finding Your Frequency? appeared first on Juggernaut Training Systems.

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Vote for the Best 2018 Christmas List

https://www.elitefts.com/education/feed - Thu, 12/20/2018 - 10:10
With your vote, a fellow meathead will be just a click away from fulfilling their wildest iron dreams this holiday season... Choose wisely.
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5 Gifts for the Strength Coach, Father, and Garage Gym Warrior

https://www.elitefts.com/education/feed - Thu, 12/20/2018 - 09:27
Instead of sacrificing time with the family to train, buy these items. They'll save you time that can be well-spent with your kids and partner instead.
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Top 10 Posts of 2018

http://iyca.org/feed/ - Wed, 12/19/2018 - 15:54

The IYCA would like to thank you for another incredible year.  We have several amazing things coming in 2019, but before we get there, let’s take a look back at the Top 10 posts from 2018.  

Find a nice place to read (or watch videos) and spend a few minutes during the holidays to go through anything you’ve missed.  There is a TON of great information from some of the best in the profession (These are NOT necessarily in order of “importance”):

#10 Power Clean Progression – Tobias Jacobi – Tobias was named the High School S & C Coach of the year, and his exercise progression series was a great addition to our Free Content area.

#9 Early Sports Specialization: Getting Them to Listen – Brett Klika – Brett is clearly one of the best youth trainers in the world, and this article gave advice on how to educate parents/coaches.

#8 Rethinking Long-Term Athlete Development – Jim Kielbaso – Sometimes the status quo needs to be challenged so that we can move forward.

#7 Bodyweight Training Progressions – Jordan Tingman – College S & C Coach, Jordan Tingman, joined the IYCA community with some awesome content that incorporates written and video material.

#6 A Strength Coach Career Path: A Winding Road – Joe Powell – A long-time contributor, and another college S & C coach, Joe uses his personal experiences as a backdrop to developing a career in sports performance.

#5 You Can’t Microwave an Athlete – Jim Kielbaso – One of the most “shared” articles of the year, this piece is very helpful for educating parents/coaches about why our approach works.

#4 The Stretching Conundrum – Dr. Greg Schaible – A talented and well-respected Physical Therapist, Greg has been another great addition to the IYCA community this year.  This article gets you thinking about how to best utilize stretching/flexibility work.

#3 Strength Coach’s Guide to Achilles Tendinopathy – Dr. Greg Schaible – One of Greg’s most popular pieces, probably because we all work with athletes who experience Achilles pain at some point.

#2 Plyometrics: 3 Ways They May Be Hurting Your Athletes – Phil Hueston – IYCA Advisory Council member and long-time member of the community, Phil is one of the most entertaining writers in the industry.  This article explains how many coaches mis-use plyometrics.

#1 The #1 Predictor of Coaching Success – Karsten Jensen – International S & C expert Karsten Jensen created this post after a conversation about surface learning began.  It turned out to be one of the most important pieces of the year because it creates a framework for expanding your knowledge.

If you just can’t get enough, here’s one more for you:

Bonus Practical is the New Functional – Jim Kielbaso – Most of us don’t coach in a vacuum.  Athletes are doing a million things, and we usually don’t get to control all of it.  This article discusses how important it is to create programs that are practical instead of “perfect.”

The post Top 10 Posts of 2018 appeared first on IYCA - The International Youth Conditioning Association.

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Garrett’s A.I. Coaching Log

http://www.jtsstrength.com/feed/ - Wed, 12/19/2018 - 12:57

Juggernaut A.I. Co-Creator and former IPF World Record Holder, Garrett Blevins, updates you on how his training is going on this revolutionary system.

The post Garrett’s A.I. Coaching Log appeared first on Juggernaut Training Systems.

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5 Gifts for a New Westside Conjugate Method Devotee

https://www.elitefts.com/education/feed - Wed, 12/19/2018 - 10:17
Whether you're new to the Westside Conjugate Method or a die-hard supporter, this list has got you covered.
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