Is texting this picture to all my first dates the reason I’m single?

Below are the first three installments, get to it!

Quick and Easy Ways To Move and Feel Better:

Installment 2

Installment 3

Installment 4

1. I learned how to back squat.

Oh snap, you didn’t expect that did you. Honestly though, if you are someone with cranky knees you need to have solid squat technique. More accurately, you need to learn to sit into a back squat and allow your hips to do more. I have done a couple posts on squat technique: here and here. In the same frame, minimize or scrap more quad dominant squat variations (mainly front loaded squat variations, and high bar back squatting / Safety bar) while you allow yourself to master the more hip involved back squat variations.

2. Manage Frequency.

I do “quad dominant” lifts once per week now. I go hard on Mondays and allow a full week of recovery. If your knees are bugging you I highly recommend this approach. For my own training this means I squat Monday, squat some more on Monday, and then squat a little bit more on top of that. Place the squat and lunge variations on the same day, put in the same volume you would have over the course of the week, and then allow 7 days to rest. Also, pay attention the frequency of other activities that cause your knees to flame up. I had to cut out hill sprints on the road (when possible I choose grass), and playing basketball.

3. Get Stronger

Strengthening up that back side will take care of your knee issues in relation to squatting (granted there isn’t something structurally wrong). Squatting correctly, and working through a little discomfort during the learning process will help greatly in this. Additionally, include plenty of work for the glutes and hamstrings. I had never consistently trained with a GHR until about a year ago. In fact, I couldn’t do a single one this time last year. Now I can load it, to give you and idea of the strength increases made on my posterior chain. My ass seems to have gotten bigger, if that’s possible, and I placed a premium on glute activation drills in my warm up; namely bridges, wall marches and X band walks. So in short, pain in the front, strengthen the back.

3.5. Get some knee sleeves.

Why not?

I realize some of these look like ways to work around the actual issue, but I do consistently work on my movement quality, soft tissue restrictions, etc. I find many people with joint pain dance around trying to make everything perfect and never truly get to go out and do what they want (i.e. squat, bench and deadlift). In reality, there needs to be a happy medium between confronting the source of the pain and finding ways to work around it. Here’s to heavy squats, and being awesome.

Happy Memorial Day, and remember what this day is truly about.

JW, SP – You are remembered.

So…the list below is nothing fancy. It just works. (Many thank you’s to the folks in the videos.) It will also have to suffice until I save up enough money for the Ab Belt.

1. Ab Rollouts

This is my staple movement. I have used it for A LONG time. It can be done band resisted, standing, knees elevated, in a box, with green eggs and ham, the options are endless.

2. Reverse Crunches

These are relatively new to my repertoire. They hurt so good, and the benefits explained in the video in regards to getting some healthy flexion for more extension based people (like myself) is something I am on board with.

3. Body Saw

These are similar to the rollouts. Except with these I can be on my toes, not have to go into so much shoulder flexion, and add some weight under my feet as well. The positioning seems to have me working further down my torso, closer the hips and waist than in the rollout. You can use a sideboard, valslides or even towel on a slick surface.

(This video sucks, but it gives you the idea. Keep your hips in extension, and squeeze your butt.)

4. GHR Sit Ups

These are more aggressive. They work fine for me, they may be a little much for certain populations. I think they are great, can be loaded easily and differently, and challenge hip flexors and anterior “core” well.

Rak City as I have come to know him, demonstrates an off-set variation here:

5. Pallof Press Variations

There are too many of these to count now-a-days. I generally just stick to the OG of the group. PP’s are great for anti-rotation, and train stability in the standing posture which is a plus.

To be honest, I love it.

First of all, I will forever be a kid at heart. Secondly, I can’t imagine a more positive place for a teenager to spend his time after school. The iron teaches us many great lessons, and learning how to train at a young age does more than aid your athletic career, it sets you up for a lifetime of health, strength, and companionship. Lastly, I am humbled at the future opportunity to serve as a role model for these kids, and help them in any way I can.

That being said, I didn’t realize until now how old I am. Yesterday, we had some Rage Against The Machine playing, and I asked a few of the athlete’s how much they loved RATM. Of course implying that when I go to lift heavy things, they are a favorite choice. I was unexpectedly greeted by the answer that none of them even knew who RATM was.

Really? REALLY?!

Additionally they thought they had heard of Metallica, but weren’t sure.

Of course, Drake and Nicki Minaj, rang a bell right away. This isn’t ok.

…I am getting old, and modern music is mostly awful. That is all, carry on.

These posts aren’t meant to be a “rant” just a little reality check to help you keep things in perspective. Often times we make a HUGE deal about something, and as a result we lose sight of the picture as a whole. With that in mind, let’s do this!

1. Getting Strong as @#$!

Wait, what!? Isn’t this what I’m all about, isn’t this what I help people do? Yes it is, but there needs to be an understanding.

In relation to athletic performance, absolute strength is only one quality that needs to be increased, or trained. At a certain point the efforts, and energy, that an athlete will expend to get to a certain “number” on a lift can actually be detrimental to their progress. Let me break it down for you:

If an athlete comes to me and has no real baseline strength, then sure, adding lbs. to the bar is going to make a huge impact on his performance. Think of his / her absolute strength as a pool of potential strength or force that they can draw from. If the pool is bone dry, then we need to fill it. However, aside from strength athletes, many athletes will not have the opportunity, in competition, to create the force (from a time perspective) to reach the full force potential they are capable of. Therefore, improving other qualities such as explosive strength, reactive strength, etc. also need to be trained. Furthermore, improving an athlete mechanically, both from a movement and sport skill stand point, will always have high transfer to the field.

At a certain point taking someone’s squat from 365lbs to 465lbs is not necessary (or at least not the priority). That time and effort could be better spent increasing their ability to utilize the strength they have, and making them better mechanically at the demands of their sport. We can strike a balance between all these by taking a patient and organized approach to strength / performance training, but don’t get lost in the numbers game, there’s a lot more to it.

2. Complicated Cutting Edge Approaches

Yesterday I tossed up a post on nutrition. I had a great response to the article: “This is brilliant, now many people won’t listen because it’s easy.”

Oh how I wish this wasn’t true, but it is. Why is it that people associate complexity with “better?” I imagine it has something to do with thinking that the more intricate it sounds, the better it must work. If you’re intelligent enough to take the time and seek out complex approaches, I would hope that you are also intelligent enough to realize that nothing works if you can’t carry it out.

Before you set yourself up to fail, ask yourself: “Do I understand why I’m doing this, can I adhere to this, and have I already exhausted the benefits of a more simplified approach?”

Simple isn’t always flashy, but simple works. Simple works because you can do it. Basic approaches to training and nutrition work, as long as you work at them. Just because something is elaborate and “new” doesn’t mean it’s better, it’s just different.

Telling your friends that you eat real food, perform big basic movements, and focus on constant progression / technique doesn’t sound as cool as saying you are following the Carb Blitz 2.5 protocol while running the High Intensity Super Threshold Method. Oh well, get over it.

Nutrition information, programs, articles, etc. can really piss me off, and ask those who know me, I don’t get pissed off easily. I love to learn about nutrition, apply different strategies, and help those who seek guidance.

The issue with nutrition, in my mind, is two fold.

1. The majority of people who struggle with better nutritional habits are not under educated on the topic. Rather, they are limited by their behaviors, are not willing to change, or have a host of other issues that are mainly psychological.

2. There are way too many approaches to “better eating,” just as there are way too many approaches to training. In result, people flip flop programs, lose sight of the basics, and focus on the minutia.

I am not in a position to speak professionally on psychological topics, but I will offer a few other solutions to get you back on track when navigating through the endless amounts of nutritional information available today.

1. Look for commonalities:

One thing I attribute my success to, from a training stand point, has been the ability to identify the commonalities in the programming of coaches and trainers I respect. Likewise, the same can be done for nutrition. There are marked differences between approaches such as Paleo, Precision Nutrition, Carb Back Loading, etc. However, you can also locate a lot of similarities. To name a few:

• Eat a lot of protein
• Eat your vegetables
• Limit starches and sugar
• Consume a variety of healthy fats
• Nutrient timing can make a difference

2. Keep it simple:

Don’t get caught up in the nuances of more advanced approaches until you have mastered the basics. The basics are the foundation of better nutrition, and for most people making them a habit will get them where they want / need to be. Fancy supplementation, elaborate carb cycling schemes, and elimination of certain food groups all together, are not always necessary to make a positive change. What are some of the basics?

• If you are overweight, eat less
• If you are underweight, eat more
• Eat more REAL food
• Include vegetables, quality protein, and healthy fat daily
• Drink more water

3. There are no absolutes:

This a common topic in the health industry. If someone tells you that “this” is the only way to make progress, don’t listen to them. Everything works to some degree. Ultimately, the best approach for you is the one you can adhere to. If you cannot adhere to your nutrition plan it won’t work, plain and simple. Nutrition is largely a game of trial and error. After you have located similarities, and made a commitment to carrying out the basics, you will need to experiment with your approach in order to make these strategies a consistent endeavor.

To wrap up, don’t overwhelm yourself with different ideas on how to eat right. Simplify the process by focusing on what others have found to work, and using what works for you. Understand that no amount of nutritional guidance will make a difference if you are unwilling to apply it, or if you are unwilling to confront behaviors that are limiting your ability to apply it.

3 Ways To Over Deliver In A Group Exercise Setting

Today I’d like to bring you two more ideas to help you create a special experience with small and large groups.

1. Make Everyone a Coach

When you are the head coach, or trainer, of a group you are placed in a leadership position. A good leader knows how to delegate. Additionally, I find the best way to learn is often to teach. One of the greatest challenges in a group setting is being able to keep an eye on everyone. In fact, doing so is almost impossible! There is an easy way to make your group members better, and to have them help your classes be better. Make your group members into assistant coaches.

After you have given them basic form instruction, pair members of the group together. While one person is performing an exercise, have the person who is resting take an active role in coaching their partner. Promoting this kind of activity does A LOT of great things. To name a few: It builds camaraderie, enforces coaching cues for both people, keeps people engaged while resting, and ensures that everyone has eyes on them at all times. All of these are hugely important and will elevate the quality of your class.

2. Make It An Experience

About a year ago I read a really great book entitled: “Marketing Lessons From The Grateful Dead: What Every Business Can Learn From The Most Iconic Band in History” by David Merman Scott and Brian Halligan. A large part of the message was based on the idea that the Grateful Dead didn’t make money off their music, but rather, off the experience of being a “Dead Head.” The same should go for your group class. The workout should be intelligent and productive, but the experience should be the selling factor.

Often times the Dead gave their music away for free. They didn’t focus on record sales. Instead, most of their revenue came from live shows, and the die hard fans that would follow them across the country. People chased the experience of being a part of the Grateful Dead culture. The band encouraged the recording of their music, and the free sharing of their music. This essentially created a free form of exposure, that they cashed in on through ticket sales and merchandise.

Strive to make the experience of your class so awesome that people want to be a part of the atmosphere, and want to live the lifestyle that you promote during your group sessions.

So how do you do this?

First, make sure class is more than a “work out”. Have people work together, take part in team challenges, and get involved with one another.

Second, spread free information. Give them little home workouts (or even copies of the day’s workout), encourage them to read articles from your web site and share the information and workouts with people who aren’t class members yet.

Lastly, bring some energy! The Grateful Dead were touted as one of the best live bands ever. Why? Every show was a life changing experience for their fans. The energy was high, they were surrounded by like minded individuals, and each concert was just a little different than any other. While group classes should have a systematic approach to progressing people, make sure they leave amped up, anticipating the next class, and eager to share their experience with friends and family.

There’s a little more food for thought, have a great day!

The squat is an awesome lift. It’s also a lift where things can go wrong in a hurry. The thing about squatting is this, you have to go down and up, and unlike the bench press, you don’t have a giant padded bench to support you. With that in mind the descent becomes a huge decider as to the outcome of the lift.

Here are three things to consider before dropping like it’s hot:

1. Where’s the pressure?

Strive for neutral, with the foot rotated out slightly. Avoid excessive supination.

If you want to be successful, start treating the squat as an exercise is spreading, not in sitting. I like to tell people the knees go out to get down, the knees go out to get up. The old adage to sit back like you’re sitting in a chair is crap in my opinion. With that in mind, make sure you have pressure on the outside of your heels before descending. I’m careful to say heels, and not feet. Too often cueing outward pressure on the feet leads people to roll over and lose contact with the ground from just below the big toe. While you don’t want to squat on your toes, you do want to try and keep them down to ensure balance and control through the movement.

2. Brace yourself!

I like belts. Belts teach people how to brace, they don’t have to be so tight that you can’t breathe either. Weak abs, and /or a lack of intra-abdominal pressure will send your squat into no man’s land.  So how do we fix this? For starters, learn how to brace. Using a belt is a nice start, but eventually you want to limit belt use to higher percentage lifts. Outside of a physical aid, practice is always a great option. Practice bracing, every rep, every set. Additionally, utilize exercises that teach and train proper bracing: pallof press variations, planks, and anti-extension exercises such as rollouts, body saws, and push ups are a good place to start

3. Think back…

This is not a great position to be in when carrying hundreds of pounds on your back…

I mean this in a few ways. One, as soon as you release to descend already be thinking about driving back into the bar with your shoulders. Doing so will send the hips where they need to go, and applying # 1 and # 2 along side will keep you balanced. Second, think about driving your upper back into the bar, not your head. “Head back” is a fine cue if the person is on the same page as you. By this I mean they relate “head back” to keeping the neck packed and then actually driving the entire shoulder girdle into the bar. If they aren’t on the same page, they will most likely relate “head back” to lifting the chin, and this will only make it harder to maintain stiffness through the upper back / shoulder girdle (and keep a neutral spine).

Mike Robertson lays it down nicely here: Coaching Neutral Neck

Take these 3 ideas with you to your next squat session and say goodbye to coming forward, stagnant numbers, and nagging joint pain!

For more on the squat check these past posts!

Approaching The Bar Part II

Low Bar Back Squat Trouble Shooting

This past year has been REALLY eventful. There have been ups and downs, and I have gone through a lot of changes. The following are 25 lessons learned both in and out of the gym, each has played a significant role in my life over the past year. I am just writing these out as they come to mind, so here comes the randomness!

1. Nothing is out of your reach: You’re not the smartest, the strongest, the best looking, etc. SO WHAT. You are capable of getting what you want. In order to do so, you need to embody some of the following lessons.

2. Don’t limit yourself from the start.

3. Do You: Stop worrying about what others have, what others do, what others want. Make time to help the people you care about, and show those important to you that you care, but never give up what makes you who you are. If you are a genuine person, and you work hard, you are going places. Become the strongest version of yourself.

4. Stop making fear based decisions. Making choices based on fear is a sure fire way to be unhappy. I subscribe to the idea that you can make decisions based on love or fear. Don’t choose to do things because you are scared of an alternate outcome. Choose based on your values, whatever those may be.

5. In line with number 4, start making conscious decisions.

6. Challenge the norm: Stand up for what you believe in. Sometimes you might piss someone off. Most times people will admire you for believing in something.

7. Be positive.

8. Go to bed early, wake up before the drones.

9. Do what YOU want to do. Yes, sometimes being a good friend, or partner, means making sacrifices. However, you can often times strike a balance between what others want, and what you want. Your friends are going to the club, and that’s not your scene? Meet them for dinner before, and head home after.

10. Being introverted is ok.

11. You can’t teach hustle.

12. Getting stronger solves A LOT of problems.

13. Better to be great at less, than mediocre at more.

14. I love my job, and if you don’t, I think you should make a change.

15. My clients are awesome, each in their own special way. Be professional, but also be a friend. I don’t like the idea that our relationship is purely just the hour or three we have at the gym. Get involved.

16. Power lifting is a ton of fun. Training with a purpose will do more for you than any flashy program, or BS supplement.

17. Hard work, trumps everything if you want to get stronger. Sure, an intelligent approach keeps you healthy, but you actually have to train your ass off to make gains.

18. Writing is the greatest outlet I have. I recommend everyone makes time to write.

19. Soft tissue work, mobility work and activation will make you feel and perform better. Don’t skimp on it.

20. Be grateful: I am incredibly grateful for the people who have come into my life, believed in me, and given me the opportunities to be the best I can be. Thank you: My parents, brother, friends, Murph, Steve, everyone at TPS, Eric, and my future friends at CP.

21. A good training partner will change the way you train. Thanks to my boy Jamie Smith (Dale Doback).

22. Jumps are awesome. If they make sense for you, use them.

23. Stay humble, stay hungry.

24. Communication is everything. You can have great ideas, be incredibly intelligent, love someone to death, but if you can’t communicate your feelings, and your value it doesn’t matter.

25. “The road to hell is paved with good intentions”: Sometimes you will do the wrong things, for the right reasons. Apologize, forgive yourself, and move on.

In case you missed it, check out yesterday’s post, a new video on KB Swing variations, and the article I recently did for Men’s Fitness:

Mastering The 10 Athletic Movements – This article covers some of the best exercises athlete’s, and every day people alike, can use in their workouts. It’s already been shared over 1,000 times, I think you will like it!

Pimp Your Pull – Is the weight stuck on the floor? Check these tips out, and get to work.

Thanks for stopping in, and look for new content later this week!

Chocolate Rain?