Take a Break...... Seriously do (almost) nothing... Last Saturday was the Baltimore Running Festival....known to most of us as the Baltimore Marathon and a LOT of people participated in some form. If you're already a runner or in pretty good shape and just did a leg of the team relay you're OK to get back to training, but if you did the half or whole marathon you should do yourself a favor and take some downtime. I know runners don't like to hear that because they live in some irrational, fear- based alternate universe (don't we all) where after 6 months of intensive training, taking the next 4 weeks off from running, notice I said "running" NOT all activity, … [Read more...]
10 Simple Rules to Write a Better Program
October 9, 2012 by
First off, most of you as in 99% of you reading this should not be writing your own workouts. You should either: Hire someone knowledgeable or Go to the Resources page and buy one of the books listed and do the program inside. Chances are neither of those will happen, at least not at first and you'll try to do this workout programming (writing) part yourself......Granted it's the hardest part of the process if you actually have a clue as to what's going on. But hell lots of "trainers" and "coaches" get "certified" at a weekend seminar and they write programs so it can't be that hard right? Well actually it is....and it takes time to … [Read more...]
STOP DOING THIS!! “Balance Training Edition”
October 4, 2012 by
You're not a bear and It's not the F-ing circus. So why are you standing on top of a ball like one? http://youtu.be/K108CfHW2_4 "Cause it's balance training" That's what everyone says even though it's completely stupid...... Balance, the type used in the real world, occurs on a stable (usually) flat surface. So how in the hell is standing on an inflatable disc training balance? Quite simply.....it's not... Well, that's not entirely true. Standing on inflatable balls and discs will make you better at..... Standing on inflatable balls and disks.....because we know that balance (like most skills) is skill specific. So you'll be gravy when walking through … [Read more...]
What’s the Deal With the Clown Shoes? and Why You May Want a Pair…..
October 2, 2012 by
We've all seen these guys at the gym ...... For those of you who are not up to date on the latest fitness meets pop culture trends of the minute those are the Vibram Five Fingers... Get it? 5 toes, they're each separated, like fingers in a glove only it's on your foot...get it? They've become very popular in the last 2 years or so to the point where now I see people come to the gym for the first time EVER IN THEIR LIVES with Vibrams on. I'm guessing this has a lot to do with 2 things which have seemingly acted synergistically in this time frame. Born To Run by Christopher McDougall It's a national bestseller about the Tarahumara Indians in Mexico. … [Read more...]
Doing it Better: The Push-up
September 27, 2012 by
Know what every guy in every gym does on every Monday? He benches.... Monday is basically National Bench Press Day every week all year.... The funny thing is that all these 200lbs guys and their 225lbs benches, which they think is really good cause "they do it at the combine" can't do 20 good pushups. Which is a shame because pushups, in a lot of respects, are actually a much better exercise. Here's some of the awesomeness of pushups: Core activation Serratus activation Safe on the rotator cuff The scapula get to move naturally (small upward rotation) Self limiting i.e. hard to get hurt Thoracic extension Take note: all of the above only … [Read more...]
11, Have a Better Workout Today Warmups.
September 25, 2012 by
I know, we went over the whole warm-up thing in this blog Warm Up Warriors: Overboard or on Target so obviously people who read it, all both of them (thanks mom, grandma), were like, "Well Mr. Smarty Pants what should I do before I workout"? Generally speaking, here's what you should do: SMR: Foam Rolling, Lacrosse ball work, The Stick, etc. Stretch: Hip flexors, Glutes, Chest, Lats, Calves (especially for the ladies who wear heels) Activate: Bridges, Knee Outs, TKE's (yes, I know everyone hates these now. But guess what? Experience has told me these make my clients knees feel better.....so I do them with lots of clients), pull aparts, wall slides Move: … [Read more...]
Doing it Better: Planking
September 20, 2012 by
Planks are really boring. "Planking" is really stupid: Planking is a photo fad which involves lying face down with arms to the sides in unusual public spaces, photographing the scene and sharing the image online. In form, it bears striking resemblance to the Lying Down Game, a similar photo fad that became popular among UK Facebook users in 2010. http://youtu.be/csS_oySjfjU But planks have value and even though they are boring as hell I still make people do them cause, plain and simple, they work. Problem is that after a couple of months most folks can hold a plank without any problem....for ......a ........long........time. Yes, I used to make people … [Read more...]
