FREE TRAINING & delicious Cauli Couscous!
In case you hadn't heard, right now you can experience our distance coaching system for 2-weeks absolutely FREE!!! That’s right, we’re opening-up the vault so you can try a taste of SAPT goodness for yourself:
- 2-weeks (6-sessions) of carefully balanced and scientifically backed programming. This program is designed to mobilize, strengthen, and condition a moderately active adult!
- Step-by-step, in depth coaching cues to ensure you’re performing the movements correctly!
- Training videos presented in HD and accessible via most mobile devices!
To receive your 2-weeks of free programming and access to our online database of exercise videos click HERE. Fill in the relevant fields and indicate “I’d like to try the 2-week free Distance Coaching Trial,” and a SAPT rep will be in touch with you shortly to provide you your program!
Cauli Couscous Recipe; taken from Jen Comas-Keck from elitefts.com:
Ingredients: Head of cauliflower 2 - 4 cloves of garlic 1 TBSP olive oil Green onions Purple Onion Red pepper Green pepper Couple Tablespoons of low sodium organic stock - veggie, chicken or beef will work
Seasonings: Dash of sea salt Dash of pepper Dash of cumin Dash of chili pepper I threw in some shredded carrots and jalepenos, too because I'm a fan of the muy caliente.
First, cut the cauli florets off. Then shove'um in the food processer, a couple quick pulses will do...you don't want to end-up with cauli-mash...
Next, heat up the tablespoon of olive oil and toss in your garlic and onions and get those warmed and carmelizing. Next, add the other veggie accoutrment to soften them up.
Lastly, add your cauli, along with the stock and seasoning (season to preference). Let simmer, flip your steaks, cut-up your avocado, a little red wine never did anybody no harm, and alotta made most pretty happy. All aboard the flavor train.
Enjoy,
Chef Boyaromo
Free Training
Experience our distance coaching system for 2-weeks absolutely FREE!!! That’s right, we’re opening-up the vault so you can try a taste of SAPT goodness for yourself:
- 2-weeks (6-sessions) of carefully balanced and scientifically backed programming. This program is designed to mobilize, strengthen, and condition a moderately active adult!
- Step-by-step, in depth coaching cues to ensure you’re performing the movements correctly!
- Training videos presented in HD and accessible via most mobile devices!
To receive your 2-weeks of free programming and access to our online database of exercise videos click HERE. Fill in the relevant fields and indicate “I’d like to try the 2-week free Distance Coaching Trial,” and a SAPT rep will be in touch with you shortly to provide you your program!
On a final, and unrelated, note - as I am posting this, I am drinking the worst "fresh" cup of coffee ever. It tastes like I'm drinking a coffee flavored wet paper cup and it is NOT good.
Squat vs. Box Squat (+ Personal Update)
I just stumbled upon a study published in the Journal of Strength & Conditioning Research in December 2010 titled: “Comparison of kinetic variables and muscle activity during a squat vs. a box squat.” Basically, what the study found is that box squatting was measured to produce both more force and more power than a traditional squat at certain working percentages!
I’m sure many people assume the box’s only value is to ensure depth, but those of us who are familiar with old articles from Westside Barbell or EliteFTS know better:
- A pause on the box – with or without relaxation – takes away the stretch-shortening cycle and forces the athlete to generate all that speed and power from the bottom position. No relying on stored energy, this pays huge dividends when you finally get the opportunity to use a “bounce” out of the hole.
- The same pause that removes the stretch-shortening cycle is also the responsible factor for why box squatting or dynamic effort box squatting can be considered valuable supplemental deadlift work, too. Why? In the deadlift you start from the bottom with virtually no stored energy.
- A bigger squat and a bigger deadlift?!? Sign me up!
Below I’ve put in a repost of mine from last May. Maybe the big gains were due to the BOX? Eh, it was still the dynamic effort work, I’m certain. But, I've now found real science backing up that decision to use a box:
Dynamic Effort Training to Fuel Huge Strength Gains (from May 2011)
I had something wonderful happen last week: the George Mason Throwers – who just came off the season – retested in the squat and everyone PR’d. I’m not talking 5lb PR’s, we had HUGE PR’s of 55lb and even 60lb (that’s a 365lb squat moving up to 425lb and a 455lb squat moving up to 510lb)! The lowest PR was 20lb. This progress occurred over about 16-weeks. By the way, I called the depth on each attempt myself, anyone who knows me personally knows I’m a stickler for proper squat depth.
I will be (and that day I was) the first to admit how shocked I was at our new numbers. You see, we were retesting so everyone could be sure they are working off the correct percentages for their summer training program. Coming off the season, I figured everyone would be down around their old max (if we’re lucky) or even below… that’s how it works, right? Maybe not…In hindsight, my approach to this team (much like the sprinters and jumpers I wrote about last week) has been extremely conservative. So what was the catalyst for all these great PR’s? Dynamic Effort Squats (or Speed Squats as they’re sometimes called) are the key to their success.
What are they? Dynamic Effort squatting is a squat that is performed using relatively low percentages and performed as fast as possible through the concentric portion.
Why did we use them?The Throws’ coach communicated to me at some point in December or January that the group, generally speaking, needed to learn to accelerate through to the “block” portion of the throw. I suggested Speed Squats.
How do you use them? Don’t mess with success: There is a pretty tried and true method to speed squat success and you can work off of these parameters for YEARS. If you are new to speed squatting try this wave over a three-week period: Week 1 10x2@50% - Week 2 10x2@55% - Week 3 8x2@60% - stay strict with a maximum of 60 seconds rest between sets.
Can Olympic lifts take the place of Dynamic Effort Squats? Theoretically, yes. In practice, absolutely not! The problem with the Olympic lifts and their variations is the complexity of the movement – it is, after all, its own sport. You are better off taking a simple movement that an athlete is familiar with and squeezing out every drop of progress (which will last through 4-5 years of a college career, I promise).
It blows my mind how relatively unknown Dynamic Effort lifting remains to many coaches. But, then again, the only reason I know the ins and outs of the method is via my colleagues over the years. Okay, I NEVER do this, so since you’re probably already sitting down – stay there! I don’t want anyone injured… Below are a full 4 waves of lower body lifting I wrote for the throwers this past semester. You’ll see that we did a lot of speed squatting and very little heavy accessory work. Really take a close look at the last few weeks. Oh, and a note about Wave 3, the team’s CNS was trashed so I took the DE squats out to let the team recoup. Finally, in addition to this mandatory team session lower body training day, we had an additional Saturday lift that was to be completed on their own. It consisted of very basic movements to “clean up” what we couldn’t get to during the two days they see me.
Wave 1: Weeks 1-3
A1 High Pull
6x3@65%
5x2@75%
4x1@85%+
A2 Rocking Ankle Mob
2x10
2x10
2x10
Banded DE Box Squat
10x2@40-50%
9x2@45-55%
8x2@50-60%
B1 Band Pistol Sq
2x5
3x5
3x6
B2 Pallof Press
2x6
2x7
2x8
C1 DB Swing
2x12
3x10
3x12
C2 Plate Pinch
2x:15
2x:20
3x:15
Wave 2: Weeks 4-6
DE Box Squat
10x2@50%
9x2@55%
8x2@60%
A1 Oblique Deadlift
6x3
6x2
4x1
A2 Body Saw
3x10
3x10
3x10
B1 Bulgarian Split Sq
2x5
3x5
3x6
B2 St. Arm Walkout
2x6
2x7
2x8
C1 OH Plate Squat
3x6
3x8
4x6
C2 Plate Pinch Driver
2x10
3x8
3x10
Week 7: Deload Week – light DB and bodyweight work… step away from the barbell!Wave 3: Weeks 8-10 – Taper Begins
“Low” Bar Squat (1/4 Squat depth)
4x3@75%
3x2@80%
3x1@85%+
A1 Oblique Deadlift
4x3
3x2
skip
A2 Partner Plank
4x:15
3x:20
2x:10
B1 SL DB RDL
3x6
2x8
2x5
B2 MB Side Throw
3x6
3x7
2x5
C1 OH Plate Squat
2x10
3x8
3x6
C2 Hex Hold
2xFAIL!
2xFAIL!
2xFAIL!
Wave 4: Weeks 11-13 – Taper Continues to Conference
DE Box Squat
5x2@50%
4x2@55%
n/a
“Low” Bar Squat
3x1
3x1
n/a
A1 SL ¼ Squat
2x5
2x5
2x5
A2 MB OH Throw
2x5
2x5
2x5
DB OH Squat
2x6
2x5
3x6
Lastly, here's a personal update from the weekend: Arabella "successfully completed" her first 1K race - I believe it was with a blazing fast time of 17:25. She made it on her own for a little less than half the race and I carried her the rest of the way.
In all honestly, the "Fun" Run was anything but fun. 1. It was super cold outside which wouldn't have been so much of a problem if they had started the race on time, not made everyone stand there for an extra 25 minutes. 2. Number 1 led to a fairly uncomfortable and cranky Arabella (finely tuned athletes can not be kept waiting!). 3. There was ice all over the place! Arabella slipped several times as she pushed for a PR.
The Goblin Gallop was well run, as always, and they certainly didn't have control over the weather. Regardless, I think this will be a wonderful memory for my family in the future!
This is a call to arms against New Year’s resolutions!
Ready to freak-out…New Year’s resolutions are right around the corner!!! Did you just break-out in a cold sweat? Did you just un-tuck your shirt to more seamlessly blend the muffin top into your lower extremities? Are you slowly moving towards your snack drawer to dispose of the various half-eaten processed delicacies stroon about…ya, I’m on to you. Folks, this is a call to arms against preventing what you really want for yourself; to once again have a waistline; finally beat your friend “Svelte Jerry” in your weekend tennis match, and not worry about your knee exploding in the process; to not live in fear of your annual check-up.
My friends, climb aboard the SAPT rowboat, and like GW crossing the Delaware, we’re gonna sneak-up and ambush our opposition...failed New Year Resolutions, no more. Don’t wait for the bleating attempts by surrounding commercial gyms to wrangle you into some membership you’ll never use, because at that point it’ll be too late (I’m a poet and didn’t even know it).
HEALTHY HABITS MUST BEGIN NOW. Trust me, it’s the only way you’ll be able to curb, and defeat, your unhealthy infatuation with snickerdoodles, the little cookies with Hershey kisses on top, and the latest “housewives” series? You know why, because GOING COLD TURKEY ON JANURARY 1ST DOESN’T WORK!
What you need is plan, something to guide you through the season of endless fruit cakes. Perhaps something like an SAPT individualized training program? You need some motivation, and a sense of accountability. Perhaps the knowledgeable SAPT staff and encouraging-positive room dynamic created by our semi-private training model would do the trick? What you need is a reason to have only a small slice of cheesecake instead of the entire pan? Perhaps knowing that the SAPT Prowler (our weight sled) is in your metabolic finisher tomorrow and you’d rather not taint our pristine turf with bits of graham crack crust and heavy cream (too far (?)…probably)? Perhaps viewing the incredible physical transformation of SAPT’ee lifer, Ron Reed, in the video below will stoke your fire:
Ladies, and gents, the solution is simple, set yourself up for success by enrolling in one of our adult training structures. We understand that change is difficult, but as it’s been proven to us time and time again, with a little help and guidance, SAPT’ees can accomplish some pretty amazing things. Let us help you.
Cue “Rocky” soundtrack,
Chris
Strength Training is About More Than the Weight on the Bar: Testimonial of a Rising Collegiate Baseball Player
August is a bittersweet time for us, as a number of our college-bound athletes are leaving town and won't be training under our roof for the Fall. We're certainly excited to see them move on to continued successes, but we also miss having them around in the facility as they provide a great example to the younger guys/girls, not to mention adding a significant piece to our community. The other day, Ryan Dickt (headed to to play baseball at Randolph Macon this Fall), was foam rolling after his session, and he was sharing the improvements he's noticed in his playing and overall movement quality on the field. I asked him, "Hmmm, would you possibly mind jotting down a few of those thoughts on paper to encourage our younger guys, and/or athletes unsure of whether or not our programs are "right" for them?"
He sent me an email a few days later, going above and beyond what I was originally thinking:
My SAPT training journey began back in the summer after my junior year. I had torn my medial meniscus in my left knee in the playoffs that year of the high school baseball season. Due to the surgery that removed one third of my meniscus I was off of my legs for about 2 months. I had just been cleared to play and train again by the doctors, but my dad knew I would need to be watched closely and eased back into training, which he did not trust me to do on my own. A couple of my high school teammates, and coach suggested SAPT to me because Chris was a baseball player at one point and said that they would be able to help me train specifically for baseball. So I went and signed up.
At first I thought all the mobility and technique training that Chris and Steve had me doing was pretty dumb, but that was my first lesson. Check the ego at the door; you can pick it up on your way out. Through the rest of the summer I gained my old flexibility and muscle back, which was very encouraging and exciting. Going into the fall I knew that I would be gaining a lot from training with SAPT, but I never really knew how much I would gain till the following season. Through the fall I put on a solid amount of weight and come baseball season I was the most prepared player on my team. I felt that the weight and strength was great, but the flexibility I gained was amazing. Second lesson: training is not just about the weight you throw around it’s also about getting your body in all-around better shape, and this includes flexibility and body movements.
The baseball season was in full swing and I was so addicted to SAPT that I couldn’t stop going. It was like a second home. I enjoyed it so much that I never stopped going during the season, which helped me keep my strength gains from the winter through the whole season. I saw the work that Chris and Steve had me do in the winter translate into results on the field. Doubles turned into homeruns, weak ground balls turned into hard hits and throwing was easier than ever because of the muscle and flexibility I gained. Over all I hit 7 more homeruns than junior year, raised my batting average by .230 points, and dropped off .10 of a second on my throws to second base as a catcher. Aside from all the on the field gains I saw, the most important part of SAPT to me was that I enjoyed going to train and seeing Chris and Steve along with the rest of the SAPT community.
When looking for a place to train, a major factor to consider is whether there is a community that wants to help you succeed, not just a gym to lift weights at. SAPT has that special feel, which I will miss when I go off to college this year, but again I know I will be the most prepared player on my team going into fall practice.
A huge congratulations goes out to Ryan, along with ALL of our athletes that are headed to compete in the collegiate sphere this year! You've worked both hard and smart, and we wish you the best.
(If you've been toying with the prospect of joining a results-driven training program to take your playing to the next level, click HERE for more information)
Update: New Flooring! Your Feet (and Hands) Will Be Grateful.
This past Friday was a pretty exciting day for us. We received a shipment of two, 500lb rolls of turf, right at our doorstep. Well, actually, not at our doorstep, as the truck wasn't able to fit down the lane (we're located in an industrial complex); so Chris and I were stuck carrying the rolls off the truck, through the parking lot, and into SAPT. I'll pretend we did it flawlessly, and I'll also pretend that Chris didn't have to make up for being stuck with a guy that deadlifts >100lbs less than him. Needless to say, we spent the entirety of our office hours (11:30am-3pm, betwixt the morning and afternoon appointments), rearranging the facility and laying down the turf. The most tedious part of the entire process was getting rid of a giant sandbox we had in our facility:
Here it is halfway complete:
And, voila!
A special thanks to Carson and Trevor for helping out with the labor, too.
The turf is awesome for a few reasons:
- We can finally utilize various bounding, sprinting, and various movement training drills that, before, weren't possible on the concrete.
- It creates a larger lane for farmers walks, crawl variations, and sled pushes. *strokes evil beard*
- The coaches don't develop a minor case of plantar fasciitis each week from standing on concrete all day.
This was especially exciting for the SAPT staff, as turf is something we've obviously desired for a long time, but haven't been able to prioritize it. Being a small business and a true start-up (no investors, etc.), we've haven't had the luxury of buying copious amounts of equipment and "toys" from the get-go. As such, we didn't initially purchase the turf because:
- It's crazy expensive
- It wasn't necessary to have in our facility in order to deliver results.
Heck, when SAPT first opened, the freaking power racks (a staple in most gyms) didn't even arrive for a few months due to a delay in shipment. All SAPT had to work with was a couple tires, medicine balls, towels, kettlebells, and a **ladder. Nonetheless, we continued to grow in the midst of a struggling economy (in which people were cutting out their "luxuries," including gym memberships), bring in more clientele, and deliver results to the athletes and adults that trained with us because the gym equipment doesn't really matter.
In fact, in the past two years alone, we've seen multiple performance centers go out of business in the northern Virginia area, despite the fact that they were able to open with all the turf, TVs (really???), ropes, sleds, machines (again, really???), free weights, and square footage imaginable. Eric Cressey actually just discussed this very topic in his recent article: Why the Gym's Out-of-Business and the Porn Store's Thriving.
Delivering results and creating a favorable training environment has never been and never will be about the equipment, toys, and gimmicks available. A good coach can run an awesome training session with the use of only the person's bodyweight. A bonus would be to throw in a sturdy resistance band and medicine ball!
There's really no substitute for a coach that possesses genuine care and sincerity for his or her craft, and also knows how to get it done. This means giving the clients what they need, individualized to each person's strengths/weaknesses, treating them as an actual person (as opposed to a means to an end), and giving them an enjoyable experience in the process.
Anyway, I say all this because, while turf would be included in many training facilities from the start, we went pretty long without it. As such, it makes it all the more exciting, and I love appreciating the things that are often taken for granted.
So, to those of you that train with us (and didn't come in over the weekend), enjoy the sensation of soft, luxurious grass under your feet the next time you walk in!
**The ladders were used for pullups (by grabbing one of the rungs). No, I'm not kidding.
