Does Online Training Actually Work?

This is a Facebook message I got a few weeks ago.. Jackass "Friend" From College: "Online Training? WTF? There's no way you can train people without being there. What a crock of sh@t. Way to rip people off." *Full disclosure, this was the follow-up after I told him I couldn't write-up a 16 week mesocylce, to "get ripped for the summer" for free. But we could set up Online Coaching for the next three months and then reevaluate. Yeah, I do see the irony, at least to me, that a 16 week mesocycle pulled completely out of my ass, based on knowing NOTHING about this person would be better than 3-6 week cycles based off of an assessment and feedback. But that's just … [Read more...]

You Should Do This: Pallof Press

Core, Core, Core, You need it, preferably LOTS of it. But just having ABZZZ isn't enough. You need a core that actually works. A core that STOPS, instead of creates or allows movement through the lumbar spine. The "core" must create,  as Dr. Stu McGill puts it, "Super Stiffness" *this in NOT an ED commercial...But his lab did do this study. So sit-ups, crunches, Russian twists, these things, all out. And "Anti- Core", exercises that "BRACE" the spine against movement is all in.... Ribcage Down, Hips in Neutral: The Cylinder Position Here's the short: Use your "core" to create a stable platform not your lower back. Jamming your L4, L5 and … [Read more...]

Its Working Out, But it Ain’t Doing Sh@t For Your Game.

Training is Exercise With Performance Outcomes in Mind.... Working out is Exercise With Health Outcomes in Mind.... From a distance they look the same, but there is actually a world of difference. Here's the truth: 95% of people WORK OUT. And that's ok, hell, its probably preferable. It's a good thing to be in good health, and "fit" and feel good about yourself, able to walk up stairs without the need for a timeout, straight O2, or a good jolt from an AED. But it's not the end goal of TRAINING. <----hopefully its a nice fringe benefit  Training is exercise that is FOR something, an event, sport, activity. Don't be fooled by frequency, volume, … [Read more...]

You Should Do This: Cat/ Camel/ Cow, Whatever, Thoracic Spine Mobility

If You're Reading This You Probably Have Sh@tty Thoracic Mobility.. How do I know this? I'm not Yoda, Gandalf or even Harry Freaking Potter, But I am kinda like that kid (he's an adult now) from that Sixth Sense movie. You know, the one by M. Night Shamalama-ding-dong. The "I see dead people" kid. https://youtu.be/ZSNyiSetZ8Y Except, "I See "Sh@tty Posture" Fact is, too many of us sit, with our face in a computer or head hung down looking at a screen too often. <------understatement of the century. You're all slumped over, hanging off the ribcage. Do it long enough and you'll literally end up with this posture: Here's the … [Read more...]

You Should Do This: Single Leg Deadlift with the Angled Barbell

Just About Everyone Should Deadlift.  I mean, they're pretty much the epitome of a "functional" exercise. Like, ya kinda gotta pick stuff up off the ground. But deadlifts with the straight bar can be the DEVIL. Yes, IF you do them with correct technique you'll be ok. IF you have proper: Mobility Bracing Muscle activation Strength TECHNIQUE You'll be ok. But what happens when you don't have perfect technique, like when you're not qualified to do the lift or fatigue sets in? Truth is, there is a HIGH possibility of: Bad SH@T Happening And unlike some other lifts, when Bad Sh@t Happens in the straight bar deadlift there typically … [Read more...]

2018 Coaches Conference Review

CEU's Everyone in the fitness world knows what CEU's are. They're those things that, much like a ninja, creep up on you silently then strike you down. For the uninitiated: CEU's= Continuing Education Units No matter the certification, you'll need em to keep it. CEU's are: Education: so you stay on top of your knowledge and skills and remain active in the community Revenue stream: for the certifying agency The 2015-17 NSCA Recertification Period: AKA My Time of Dying In the pre kid period, CEU's were of no consequence. I always had so many, so early it was just a matter of report them and send the money. Not So Fast My Friend Then kids … [Read more...]

New Year, New You? Why Your Resolutions are BS and WILL FAIL.

So ya got ya some "Resolutions" Resolutions Defined: a firm decision to do or not to do something. Things like: Eat better Exercise more Read more Listen more Be a better (insert: father, husband, wife, friend) Sleep more Sleep less Be more present But lets face it, it's all bullsh@t and you know it. I don't want to be the buzzkill in the room but your resolutions are gonna fail. Don't get mad at me, get mad at all the failed resolutions made each year. Why Do We Fail Ourselves? It's really pretty simple. Does the calendar turning to Jan 1 fundamentally change who you are? It Doesn't. And that's why you fail. "it's … [Read more...]

“I Overpronate”: No, You COLLAPSE

Some people hate feet. Some people like feet. Some people REALLY love feet. And (for the most part) we all have feet. That's really cool, cause they're REALLY important. Whats So Great About Feet? In the way-way back time, before shoes, feet are how we interacted with the world around us. Feet were the INSTANT feedback mechanism. Changes in terrain, slope, pitch, textures etc. ALL that information was taken in via the feet. But alas, we f-cked up. As we became desk bound and lazy we looked for comfort over function and stuck these pillows on our feet and subsequently F-ed one of our PRIMARY sensory input mechanisms. Thanks Nike Athletic … [Read more...]