Taking “at home/on your own” training programs a step…more like a giant leap, further…

Now I’m not gonna sit here on my soap box and pretend that some of the “at home/on your own” programs and gadgets (both past and present…I won’t mention any names…ha-ha-ha-choooo-p90xgazellefreestylerinsanitybuttmasterorwasitthighmaster?totalgymchucknorrisissweetthough, pardon me, just allergies) haven’t “worked” for some people (define worked…), but what I’ll also say is that for every one “success story” there’s probably another five epic fails following close behind. Epic fails include: -Those three easy payments collecting dust in your video library or home gym.

-A visit to the orthopedic with a bum back or knee because what you didn’t know was that performing a-bajillion “plyometric movements” (it’s in quotes because, well, you really weren’t doing plyometrics in their true context…sorry) in a single training session isn’t a sound protocol for a freakin’ Olympic Triple Jumper, nor is it the proper prescription for you.

-Or, how about this, your preexisting knee condition has gotten worse because maybe attempting to execute an absorbitant amount of single leg broad jumps in one training session is, well, just silly. Or, maybe because the program overlooked the progressive overload of resistance that’s required to increase joint strength and integrity. Or, maybe it was because you were never provided any coaching or feedback, or heck, maybe you weren’t even shown proper form in the first place. The total acquired benefit from performing all those squats incorrectly…nada. To top it off, it sucks you’ll have to sit-out the father-son scrimmage, and the company golf outing again this year, huh?

-Finally, you haven’t gotten an ounce stronger, increased your lean body mass by a negligible amount, and subsequently are still holding on to that spare tire.

Well here’s the deal people, you’ve invested more money than you might like to admit in great marketing campaigns, now it’s time to stand-up against QVC and take a chance on SAPT’s Distance Coaching Training Programs. Well, that’s unless you feel training programs that include and deliver the following isn’t your cup of tea:

-Consideration of your current level of physical preparedness, medical history, and goals, FIRST, and construction of an appropriate training protocol SECOND…you know, so that you don’t quit on the program because the one size fits all shoe is a little too large for your size 8.5’s.

-Weekly correspondence with a real freakin’ certified performance coach who can quickly troubleshoot any questions or issues you may have encountered with your individualized training program.

-Video analysis of your movements to ensure you’re not just lunging just for the sake of lunging, rather trying to a-c-c-o-m-p-l-i-s-h something with each repetition.

-Mobile phone accessible, exercise demonstrations (coaching cues included!), performed by a certified performance coach (with his, or her, shirt on(!), imagine that…Steve, keep your shirt on…) so you know exactly how the movement is supposed to be executed.

- Did you know there is a 10% decrease in total number of muscle fibers per decade after the age of 50? Our distance coaching training programs safely implement multi-joint movements, and progressively increase resistance, to improve power output and elicit the physiological responses necessary to ward off muscular atrophy, and the increased disposition to store fat, that occurs as one ages. Check-out distance coaching client, Frank. Dude could barely hip hinge properly when he first started working with SAPT (come’on Frank, admit it). Now he’s safely smashing front squat to a box a bit below parallel…on his time, in the comfort of his garage gym!

Oh, and my Mom wanted me to note that her bone density readings have been much improved since she’s begun her distance coaching protocol. How many post menopausal, or soon to be, women do you know who need this? Mom also wanted me to note that she appreciates the positive change in my Dad’s mood since he’s begun his distance coaching protocol; she also appreciates the gluteal hypertrophy…gross.

To contact us and get more details regarding our Distance Coaching Training Programs, click HERE.

We look forward to helping you.

Chris

In-Season Training Programs for Fall Sport Student-Athletes: Retain and Rejuvenate

Scientific research and my own personal experiences have proven to me how critical in-season training is to ensure optimal performance, and ultimately realization of off-season training goals. SAPT in-season training programs aim to deliver the following: -While it’s not uncommon for novice and some intermediate trainees to garner strength and power improvements even while in-season, the focus for most should be on strength and power retention. Studies have shown that within just 2-weeks of training stoppage, one will begin experiencing declining strength levels and power output. Considering that the majority of a season’s most important competitions occur well after the 2-week mark, and you can imagine the competitive advantage one will possess if he or she remains consistent with training through the duration of a season.

Closely managed in-season programming will allow one to peak when the stakes are at their highest. Don’t let the 2”+ vertical jump improvement you worked so hard to attain during the spring and summer months dwindle before your most important competitions!

-Maintain the overall physiological health and well being of the organism. Often overlooked is the asymmetrical nature of sport. The countless, often times one-sided, repetitions one takes during a competitive season can snowball into overuse injuries. In-season training programs should include the mobility drills, corrective exercise, stretching, and soft tissue work necessary to limit restrictions and imbalances caused by sport.

-Rejuvenate the mind and body. An appropriately structured in-season maintenance plan considers both the physiological and psychological demands of a competitive season. Balancing school work, practice, travel, and competitions is friggin’ a grind. A focused, concise training session that incorporates some soft tissue work, total body movements, and some good conversation, will go a long way in ensuring both the mental and structural stability of a student-athlete.

To learn more information about our in-season maintenance training programs, CLICK HERE!!!

Chris

SAPT's Top 5 Exercises for New Moms

Happy Birthday Arabella!

I’ve always heard a lot about how hard it is for a new mom to find time to exercise. But, I’m now living it and I’m here to tell you it’s a bunch of hooey. Regardless of time, here are my top 5 best exercises that ALL new moms are already doing in some form or fashion. So why not make them an actual workout?… you’re doing them anyway!

My Top 5 Exercises for New Moms

1. Baby Goblet Squat (Ass to Grass) - I can’t even begin to guess the number of deep squats I’ve done over the last 12 months. This is a legit exercise that allows mom to work on ankle, hip, and thoracic mobility along with quad, hamstring, glute, CORE musculature, and upper back strengthening. Start with just a couple sets of 3-5 reps and work up 10, 15, or even more reps.
2. Stairs – This one’s easy and obvious. That sweet little baby wants to be held all the time and mom wants to finish losing those last few LB’s, so why not take advantage of the situation and do a little low impact cardio on your household’s stair case?
3. Baby Clean and Press – This one is fun for mom and baby and, as is common for all these exercises, occurs naturally. Hold the baby about mid-torso level and hoist her up overhead. This will work on a touch of posterior chain power development and get mom some much needed upper body strength and stability! Stick with just a handful of reps (3-6) for multiple sets.
4. Baby Gate Hip Mobility – If the Ass to Grass Baby Goblet Squats aren’t getting it done for the hip mobility, then inevitably mom will have the benefit of crossing over a baby gate about 3 zillion times a day. I started enjoying improved hip mobility around 7 months when Arabella began crawling and suffered two cracked toenails to prove my hip mobility could, in fact, use improvement. You can’t do to many of these, just try to keep good form (chest up, lift you knee, no hip drop) and enjoy the benefits!
5. Baby Carrier Household Chores – Talk about great for improving general physical preparedness (GPP)! Last summer Arabella and I spent many hours together with her strapped on my chest in the baby carrier while I did everything from dishes to laundry to vacuuming. You quickly learn if your core is strong or not. This one crushes the lower and upper back, in particular, but is excellent for rebuilding stabilization strength in mom’s midsection.

Here are a few more advanced exercises you can give a try if you’re feeling “froggy.” I should note that my baby is not old enough to reliably stay on my back for the plank or push-ups, maybe in a few more months!

1. 1-Arm Baby Cradle Carry + Full Laundry Basket Carry – An advanced technique for the busy mom. Grab baby in one arm and full laundry basket in the opposite arm. This exercise is very similar to some of the Mis-loaded bracing/farmer’s walk variations we do at SAPT. Great for improving core strength and stability!
2. Baby Plank – Use baby’s body weight to increase the difficulty of a standard prone plank.
3. Baby Pushups – Again, using baby’s body weight to increase the difficulty of a push-up. Although we haven’t tried these yet, I’m pretty sure she’ll be having a pretty good time sitting on my back while “the ride” takes her up and down!

I’ll admit when I got the idea for this post it was designed to be “tongue in cheek,” but as I got to thinking about all the ways having a baby challenges new moms physically, I realized that these are some pretty darn good exercises. Not only are they fun, but they are also very productive if you just focus on doing a few things correctly and accumulating a bit of volume.

So to sum up, today is Arabella’s first birthday and I find myself exceptionally happy. I’m completely in love with my daughter and have found that my husband and I truly work well together. I’ve managed to lose all my “baby weight” and even a few more pounds to boot. And the icing on the cake? I’m working less and earning more.

If you know any new moms who might find this post motivational or inspirational, please forward it to them and don’t forget we offer comprehensive distance coaching to help moms all over the country lose those last few baby LB’s!

Welcome!

Hello! You've just been redirected to SAPT's new website! I hope you like it because, as usual, I still do all this stuff myself! So, what's so great about this new site?

1. It looks pretty sweet.
2. Our dedicated readership can now post comments and we can all see when comments have been posted!!!! Yay, interactivity! A big short fall or our old site was you could post a comment, but we were never notified of comments, nor could you see that comments had been posted on the live site.
3. Chris, Steve, and I can go back to embedding video straight into our posts!!!! Another HUGE YAAYYYYY! Our old host took away this ability a couple months ago and it was a big problem.

Also, you can now follow us on Twitter, Tumblr, and Facebook. Go ahead and friend us, follow us, and whatever Tumblr interaction is called!

- Sarah