Don't You Have Any Other Interests?

I recall a conversation with a fellow trainer in our facility who said something along the lines of 

"All you talk about is training and food, don't you have any other interests?"

Of course I do.

I love sports, cats, and I'm even growing an interest in the geopolitical landscape. My biggest "outside" interest which I suppose ties into fitness and food is a burning desire to improve society on a much larger scale.

But all those things take a back seat to what I'm currently focus on. 

I live, breathe and sleep exercise, nutrition, cooking and all that my business entails. 

Here's the thing, if you're happy with the current life you have as a trainer, office worker or salesman; then don't change a thing. Keep doing what you're doing and feel free to mock me and my lack of diverse interests. 

But if you want to make big changes. Make big moves. And you're still late, wasting money or unfocused; how on earth are you ever going to get there?! Your actions don't map out your words. You my friend are, pardon my French, full of sh*t.

I can say this because I once was as well. I would talk a big game, say I'm going to make a lot of money and make a difference in this world. And how is that going to happen by waking up at 10am and barely working a few hours. Hell I watched more TV than I worked!

I've cut out Basketball (which pains me), poker, and "hanging out" because I don't have time for these things these days. This is the classic "I don't have time" excuse. Making more time often comes at the expense of the softball team or the bowling team or the book club; something you've decided to occupy your time with. It should never come at the expense of family time. This feels right to me, while it may be "unhealthy" to you. Whatever the case may be: YOU need to DO YOU.

Every moment, every minute of my life is consumed by the burning desire (you might say obsession) to be the best.

Every morning I wake up not content wanting to be the best version of myself, but to be
The Best

Exercise Breakdown: Losing Tension During Deadlifts

If you've ever set up for a deadlift, conventional or sumo, you should feel two things.

1. Tension in the hamstrings
2. Tension in the core and lats

What you get results in added stress to the lower back with a suboptimal set up.

First would be to address the initial hinge. Are you feeling it in hamstrings? If not that's the first place you would want to address. A drill I like for that is the butt tap hinge.

From there you continue down, a great cue from Dead Somerset is to squeeze behind your knee continuing to crank up the tension. All before you even grab the barbell or kettlebell. 

At this point you should be over the barbell, from the side view you should have your armpits directly over the barbell once you drop down to the bar.

The goal is always to create tension in the lats without changing the position of your arms. If you retract the shoulder blades aggressively. You want to "squeeze the orange" under your arm pit. 

From there big breath, brace the core, and continue the maintain the tension in the hamstrings and then pull to lockout.  

How I Build Strong Clients Safely

This January marks the seven year anniversary that I've been paid to build strong resilient humans. In that time I can't even count on my two hands how many people I've hurt or injured!

That's because that number is ZERO!!
(One moment while I run around my apartment knocking on every piece of wood ten times over)

To an outsiders perspective my client programs don't wow your socks off. Some might say they look repetitive and boring. But what they don't see on paper is the end result of 2-3 sessions a week after a year. I help individuals get strong as an ox while also improving their mobility and joint health.

My training is all steak and no sizzle

There is no rotating circus moves on a bosu ball or hanging from a bar adductor work (I can't make this stuff up people!). What you will find are time tested movements and exercises that work. I vary my programs up by changing up tempo, loading protocols and positioning.

If you want to make individuals strong you need to make them good at lifting. I coach my clients toward mastery of movements. As they master the movement and get stronger, I can then open up my playbook of exercises if the client wishes to try them or if I think it will help them towards their bigger goals.

What My Programs Consist Of:

• Squat
• Hip Hinge (deadlifts)
• Vertical Push & Pull
• Horizontal Push & Pull
• Loaded Carries
• Anti-Extension Core 
• Anti-Rotation Core
• Select Flexion Based Core
• Arm Work (Cuz who doesn't like a good arm pump)

All of the above alternate between unilateral and bilateral movement. Also incorporating in frontal plane (side-to-side) and transverse plane (thinking rotational) specific patterns.

Example:

Day 1

A1) Front Squat
A2) Chest supported DB Row
B1) Sumo Deadlift
B2) Face Pulls
C1) Side plank
C2) One arm KB Racked Carry

Day 2

A1) DB Bench Press
A2) TRX Inverted Rows
B1) DB Z-Press
B2) Farmer's Walks
C1) Plank
C2) Prone Trap Raise

Day 3

A1) Split Squat
A2) Pull Ups
B1) Hip Thrusts
B2) Seated One Arm Cable Row
C1) Pallof Press
C2) Waiters Walk

Day 4

A1) Barbell Front Loaded Reverse Lunge
A2) DB Floor Press
B1) Single Leg RDL
B2) Chest Supported DB Row
C1) Kneeling Stability Ball Rollouts
C2) One Arm KB Racked Walk

Exercise Breakdown: Band Pullapart

This is one of my go-to movements for teaching good upper body posture and is a great  exercise to improve cuff strength. 

It however is often done incorrectly and for high volumes at that! 

The two biggest mistakes are:

Viewed from the front the person looks okay, but stand to the side and you see them in a ton of extension. 

Viewed from behind at the shoulder blades, you shouldn't see excessive scapular retraction. The movement doesn't have the person moving much past neutral and should mostly be the ball moving on the socket in the shoulder. 

Here you want to get them into a neutral spine throughout the movement.

An easy way to fix this is to perform them supine over a foam roller or half foam roller if available. The roller helps keep your back neutral and as an added bonus gives you feedback about the second issue of being overly aggressive with retracting the scapula.

When you see the shoulder blades pinching aggressively together it doesn't sync the shoulder blade and the humerus which can lead to dysfunctional movement patterns and muscle recruitment. 

You ideally want to separate the motion at the humerus before the scapula moves at the end. If you don't feel it burning (mostly) behind the shoulders, you're not doing it right. 

Exercise Breakdown: One Arm KB Racked Carry

The one arm kettle bell racked carry is a favorite of mine for a few reasons. As is with all loaded carries, they're a core endurance exercise you can't cheat on. This version also helps to lock in the proper core position: THINK: Neutral, Brace, and Breathe. 

HOW TO:

1. Choose a kb and lift it up to the rack position at a shoulder. 

2. Positioning should be:

• Elbow packed down by the body
• Kettle bell resting into your body
• Wrist neutral
• Thumb into your collarbone

3. Walk down in a controlled manner focusing on not swaying or leaning. Don't forget to switch sides. 

NOTES

• The unilateral loading like in a suitcase carry will force you to stabilize the body and not allow it to lean away. 
• Don't stick your arm straight out to your side, it defeats the purpose of the exercise by helping to "balance" yourself out. 
• Instead make a fist and simply keep your arm down by your side. 
• This is a great go-to move for anyone with rotator cuff issues as it is a huge isometric loaded move. You feel all the muscles in the shoulder working without having to move your arm anywhere.
• Work up alternating between simple one way trips and lightening up the load and performing one side for multiple trips or even for timed sets building up endurance in the shoulder.