Sorry for the long delay in getting another post up, but to say that things are crazy right now would be an understatement. I won't let the "cat out of the bag" (did I actually just use that phrase!?!?!) at the moment, but needless to say....some MAJOR changes are in the works. And by major, what I mean is Cressey Performance Center. Details soon......;o)
On a side note, I went and saw the latest Harry Potter movie last week. I had to go to this one alone because Katlyn (my girlfriend) just started reading book #1 and has never seen any of the movies (lame, I know....no worries, she's now officially hooked and has the HP bug). Needless to say, the movie was fantastic. Very dark and very cool.
Tuesday, July 17, 2007
Friday, July 13, 2007
Squatting Mishap
This blog is dedicated to a client of mine. As personal trainers, we LOVE to have clients who work hard and are consistent with their training. We also love to have clients who won't let something like ripping their pants while performing a set of Anderson squats get in the way of finishing their training session.
On her second set of Anderson squats, one of my female clients split her pants wide open. I wouldn't be surprised if someone across the gym heard the tear (over the lame John Mayer song playing in the background no less). I couldn't help but laugh my ass off and told her it was a right of passage. She racked the weight and then proceeded to put a towel around her waist and was perfectly content with finishing what I had planned for the day that way. How awesome is that?
Luckily the assistant fitness manager was kind enough to let her borrow a pair of extra pants we had back in the training office, and we finished our session.
I just wanted to give her kudos for being a champ. Not many clients would have a "screw it" attitude and want to train with a towel around their waist for an hour. That just made my day.
On her second set of Anderson squats, one of my female clients split her pants wide open. I wouldn't be surprised if someone across the gym heard the tear (over the lame John Mayer song playing in the background no less). I couldn't help but laugh my ass off and told her it was a right of passage. She racked the weight and then proceeded to put a towel around her waist and was perfectly content with finishing what I had planned for the day that way. How awesome is that?
Luckily the assistant fitness manager was kind enough to let her borrow a pair of extra pants we had back in the training office, and we finished our session.
I just wanted to give her kudos for being a champ. Not many clients would have a "screw it" attitude and want to train with a towel around their waist for an hour. That just made my day.
Wednesday, July 11, 2007
Q: In Mike Boyle's last article for T-nation (as well as this article from his site: http://michaelboyle.biz/documents/articles/Is%20Rotation%20Necessary.pdf) he pretty much stated that he has taken all exercises and warm up movements that involve lumbar rotation out of his programs, including scorpions, spinal erector stretches, bent knee twists etc. This has left me feeling a little unsure about how to train my clients, as obviously some of the stuff he doesn't like is stuff that is directly recommended in Magnificent Mobility, which I always use to design my warm up routines. What's your take on the whole deal?
A:
#1. Mike Boyle is one smart dude and probably the most quotable coach ever. The article linked above is a fantastic read. On a side note, I once ate an entire pizza at his house. I rule!
#2. I too use Magnificent Mobility for the bulk of my warm-ups with my own clients. As you well know, this industry is ever evolving and changing (it never stays the same). What was "good" for us at one point (the "low fat" craze in the 80's and 90's), is now "bad" (boy was that retarded). The thing about many fitness products and books that come out, is that information is often outdated within 6-12 months because of new research or data that comes out. This is why there are 2nd, 3rd, even 4th editions on some books.
The same can be said about Magnificent Mobility (and Inside/Out for that matter). I know for a fact that both Eric and Mike would exclude "some" of the movements advocated in the dvd (prone scorpions, and bent knee twists come to mind) based off a lot of the new data that exists which say that the lumbar spine should be trained with STABILITY in mind, and not MOBILITY.
That being said, it's STILL one of the best tools out there as far as learning how to properly warm-up. And I wouldn't be at all surprised if we get a MM 2nd edition soon.
#3. And lets remember to not throw the baby out with the bathwater here. I know there are a lot of trainers out there who are now reluctant to have their clients perform cable woodchops or any other movements that include rotation. Personally, I like to make sure that clients are able to PREVENT rotation before I train rotation (healthy dose of planks, Pallof Presses, etc etc). But that's not to say that I don't train rotation to some capacity; I mean come on....it IS a normal part of human movement. It's inevitable.
Cable Woodchops are perfectly fine, so long as the client is rotatating "through the chest" and NOT the lumbar spine. Stretching the lumbar spine is "okay" so long as it fits the needs of the client (someone who has Anterior Pelvic Tilt for example) AND they DO NOT go into HYPER-extension. Big difference. The latter point being one of the main reasons I am not a big fan of yoga.
All in all, certain liberties have to be taken into consideration and it speaks volumes that you're keep up-to-date with current literature and data. We need more trainers like you out there.
A:
#1. Mike Boyle is one smart dude and probably the most quotable coach ever. The article linked above is a fantastic read. On a side note, I once ate an entire pizza at his house. I rule!
#2. I too use Magnificent Mobility for the bulk of my warm-ups with my own clients. As you well know, this industry is ever evolving and changing (it never stays the same). What was "good" for us at one point (the "low fat" craze in the 80's and 90's), is now "bad" (boy was that retarded). The thing about many fitness products and books that come out, is that information is often outdated within 6-12 months because of new research or data that comes out. This is why there are 2nd, 3rd, even 4th editions on some books.
The same can be said about Magnificent Mobility (and Inside/Out for that matter). I know for a fact that both Eric and Mike would exclude "some" of the movements advocated in the dvd (prone scorpions, and bent knee twists come to mind) based off a lot of the new data that exists which say that the lumbar spine should be trained with STABILITY in mind, and not MOBILITY.
That being said, it's STILL one of the best tools out there as far as learning how to properly warm-up. And I wouldn't be at all surprised if we get a MM 2nd edition soon.
#3. And lets remember to not throw the baby out with the bathwater here. I know there are a lot of trainers out there who are now reluctant to have their clients perform cable woodchops or any other movements that include rotation. Personally, I like to make sure that clients are able to PREVENT rotation before I train rotation (healthy dose of planks, Pallof Presses, etc etc). But that's not to say that I don't train rotation to some capacity; I mean come on....it IS a normal part of human movement. It's inevitable.
Cable Woodchops are perfectly fine, so long as the client is rotatating "through the chest" and NOT the lumbar spine. Stretching the lumbar spine is "okay" so long as it fits the needs of the client (someone who has Anterior Pelvic Tilt for example) AND they DO NOT go into HYPER-extension. Big difference. The latter point being one of the main reasons I am not a big fan of yoga.
All in all, certain liberties have to be taken into consideration and it speaks volumes that you're keep up-to-date with current literature and data. We need more trainers like you out there.
Monday, July 9, 2007
Working Out vs. Training
Lets try to differentiate between "working out" and "training."
Someone who "works out"
1. Actually says, "I am going to the gym to workout." This would be followed by
2. Wears gloves and/or complains about getting callouses.
3. Always does what is easy. IE: has done the same routine and looks EXACTLY the same as (s)he did three years ago.
4. Carries their cell phone with them into the gym. Unless you're a brain surgeon and/or Reggie Jackson (who I actually did see in the gym talking on his cell phone, but he's Mr. October and you're not, plus his forearms are the size of Kansas), you can live without your phone for an hour.
5. Carries a newspaper or magazine with them to read in between sets (worse yet: reads a newspaper or magazine DURING a set). Huh, I wonder why you're still fat?
6. Uses the term "I don't want to get big a bulky" whenever anyone mentions squats or deadlifts.
7. Spends 45 minutes training biceps while wearing UnderArmour.
8. Sorry ladies: yoga is not a form of working out. It's a form of crap.
9. Is ecstatic when the new ellipticals arrive.
10. Will never know what it's like to be in shape.
Someone who "trains"
1. Has a purpose and mission each and every day (s)he steps into the gym.
2. Is proud of their callouses and has a pet name for each and every one of them.
3. Is mad when it's NOT squat or deadlift day.
4. Knows there's more to life than three sets of ten. Matter of fact, anything over six reps is considered cardio.
5. Is in and out of the gym in less than 75 minutes.
6. Needs nothing but a power rack and a barbell to kick his or hers' own ass.
7. Doesn't use straps for lat pulldowns
8. Doesn't feel that women and men need to train differently. IE: she doesn't get intimidated by the guys in the free weight area.
9. Brags about their "battle scars" on their shins.
10. Actually looks like they lift weights.
Have bum knees? Want to know how to fix them?
Someone who "works out"
1. Actually says, "I am going to the gym to workout." This would be followed by
2. Wears gloves and/or complains about getting callouses.
3. Always does what is easy. IE: has done the same routine and looks EXACTLY the same as (s)he did three years ago.
4. Carries their cell phone with them into the gym. Unless you're a brain surgeon and/or Reggie Jackson (who I actually did see in the gym talking on his cell phone, but he's Mr. October and you're not, plus his forearms are the size of Kansas), you can live without your phone for an hour.
5. Carries a newspaper or magazine with them to read in between sets (worse yet: reads a newspaper or magazine DURING a set). Huh, I wonder why you're still fat?
6. Uses the term "I don't want to get big a bulky" whenever anyone mentions squats or deadlifts.
7. Spends 45 minutes training biceps while wearing UnderArmour.
8. Sorry ladies: yoga is not a form of working out. It's a form of crap.
9. Is ecstatic when the new ellipticals arrive.
10. Will never know what it's like to be in shape.
Someone who "trains"
1. Has a purpose and mission each and every day (s)he steps into the gym.
2. Is proud of their callouses and has a pet name for each and every one of them.
3. Is mad when it's NOT squat or deadlift day.
4. Knows there's more to life than three sets of ten. Matter of fact, anything over six reps is considered cardio.
5. Is in and out of the gym in less than 75 minutes.
6. Needs nothing but a power rack and a barbell to kick his or hers' own ass.
7. Doesn't use straps for lat pulldowns
8. Doesn't feel that women and men need to train differently. IE: she doesn't get intimidated by the guys in the free weight area.
9. Brags about their "battle scars" on their shins.
10. Actually looks like they lift weights.
Have bum knees? Want to know how to fix them?
Tuesday, July 3, 2007
Q: I must first say that I am a complete novice when it comes to fat
loss. I was just wondering if there really is a need to change one's
program for fat loss? I am following the Precision Nutrition guidelines, and keeping
to at least 90% compliance. I'm trying to drop about 5-8lbs of fat to
get myself down to my weight class. (I had been on a rather
aggressive clean bulk, before I knew better).
Anyway I was wondering, is there a need to use a program more focused
on fat loss (assuming I am on a caloric deficit). Or can I
achieve the same effect by staying on my current programming (I'm
currently using a westside-like template), with the same caloric
deficit?
I'm asking this also because I hear a lot that fat loss is achieved
with proper nutrition. But if this is so, then why is there a need
for many experts to develop specific fat-loss programs?
A:
loss. I was just wondering if there really is a need to change one's
program for fat loss? I am following the Precision Nutrition guidelines, and keeping
to at least 90% compliance. I'm trying to drop about 5-8lbs of fat to
get myself down to my weight class. (I had been on a rather
aggressive clean bulk, before I knew better).
Anyway I was wondering, is there a need to use a program more focused
on fat loss (assuming I am on a caloric deficit). Or can I
achieve the same effect by staying on my current programming (I'm
currently using a westside-like template), with the same caloric
deficit?
I'm asking this also because I hear a lot that fat loss is achieved
with proper nutrition. But if this is so, then why is there a need
for many experts to develop specific fat-loss programs?
A:
Here's a direct quote from Alwyn Cosgrove:
"There's pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There's no way around this. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that's a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal."
I couldn't agree more with Alwyn (like that's a big surprise). I tell ALL my clients that if fat loss is their goal, they CAN NOT out train a piss poor diet. You HAVE to provide some form of caloric deficit to lose fat. I would say that upwards of 80% of fat loss will be a direct result of your nutrition.
That being said, it IS a massive oversimplication to say that the only difference between training for muscle gain and training for fat loss is one's diet. So what we're trying to say is that a 300 lb powerlifter who needs to lose a bit of fat to make weight (but keep his lifts up) and a 175 lb weekend warrior who's trying to get up to 190 lbs are going to be training the same way, it's just their diet that's different? That's absurd.
All in all, if you're fat, you're fat. Using a more "advanced" program for fat loss will not speed up the fat loss process. I think someone in your situation (who is only looking to lose 5-8 lbs of fat, and has a bit more training experience) something like Alwyn's programs would work. Shoot, I would just throw in a few complexes at the end of your training session or some added med ball circuits/sprints and I am sure you could drop the fat quickly. But yes, nutrition IS fairly important
Friday, June 29, 2007
Get It Done....
As I type this blog, I am literally in the middle of grilling a huge package of chicken breast that I marinated a couple of hours ago. I just got done training and have to leave shortly to catch the train into Boston to go to work. Hold on one sec........................................................
Okay, I'm back. Had to go flip my chicken outside. Smells delicious.
Brie Boyer (ranked 12th overall in the world, and 3rd in the US in the Skeleton) is currently staying at mine and Eric Cressey's apartment this week getting some off-season training done at Excel Sport and Fitness in her attempt to switch over to bobsledding for the next Winter Olympics. I came home last night and walked into our kitchen to see an entire fridge full of fresh vegetables (spinach, tomatoes, onions, peppers, etc), fresh fruit (plums, peaches, apples), a few packages of lean ground turkey/beef, cottage cheese, various mixed nuts, and plethora of other quality food items. Additionally, Brie was nice enough to buy a new fan for our living room. YES!
The point of all of this is that we don't make excuses. We both know how and what we're supposed to eat and we get it done. No questions asked. In talking with Brie last night, she mentioned that one of the first things she did when she came here was to find the local grocery store so that she could get the food she needed to cook and pack each day.
We all make sacrifices. I don't necessarily enjoy spending time every day packing my meals and cooking food ahead of time, but I just accept it as something that needs to be done. Point. Blank. Period.
If you want to take your body to the next level, you MUST learn to accept the fact that you have to prepare for success. Fill your fridge with the proper foods, cook your meat ahead of time so that you save time in the long run, bring meals/snacks with you to work. Suck it up and just do it. If an Olympic athlete who trains everyday, works a part-time job, AND travels can do it......so can you.
Thursday, June 28, 2007
Have a Clue...
A word of advice to any personal trainers who happen to read this blog: KNOW YOUR CLIENTS and what they're capable of.
I was watching another trainer last night put her client (also female) through a plyometric workout. Plyometrics for ANY "newbie" is questionable, but this was just brutal. I literally cringed when I saw this trainer have her client perform alternating lunge jumps. Each time the poor girl jumped up in the air and landed, her hip would internally rotate and her knee would cave in x 50 times. I was half expecting to see an ACL injury right then and there. It did not look pretty. Donald Trump dressed in drag would have looked prettier.
I will never understand why some trainers will use advanced training protocols with de-conditioned clients. It just doesn't make sense. We as fitness professionals NEED to know our clients and what they're capable of doing. Someone who is fat doesn't need some advanced fat loss program which includes HIIT and complexes and what not; they just need to freakin move. Advanced programs won't help them shed fat any quicker. Someone who can't even land correctly, doesn't need to be doing advanced plyometric training; they need to strengthen their posterior chain (rack pulls, pull-thru's, lunges, squats, etc), and just get stronger in general. Basics people, basics,
I was watching another trainer last night put her client (also female) through a plyometric workout. Plyometrics for ANY "newbie" is questionable, but this was just brutal. I literally cringed when I saw this trainer have her client perform alternating lunge jumps. Each time the poor girl jumped up in the air and landed, her hip would internally rotate and her knee would cave in x 50 times. I was half expecting to see an ACL injury right then and there. It did not look pretty. Donald Trump dressed in drag would have looked prettier.
I will never understand why some trainers will use advanced training protocols with de-conditioned clients. It just doesn't make sense. We as fitness professionals NEED to know our clients and what they're capable of doing. Someone who is fat doesn't need some advanced fat loss program which includes HIIT and complexes and what not; they just need to freakin move. Advanced programs won't help them shed fat any quicker. Someone who can't even land correctly, doesn't need to be doing advanced plyometric training; they need to strengthen their posterior chain (rack pulls, pull-thru's, lunges, squats, etc), and just get stronger in general. Basics people, basics,
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