Sarah Walls 7/19/11 Sarah Walls 7/19/11

Depletion Pushup Eccentrics

It’s really great how some exercise variations come about. Every once in a while an athlete I work with will misinterpret an exercise in such a creative way that the misinterpretation becomes a new variation in its own right. Here’s an example: for Mason Women’s Basketball I programmed Diminishing Pushups for the team’s very last movement of the week. I wrote about these here a few weeks ago.

Trust me, they’re a pretty punishing way to finish a hard training week, but what one of the girls came up with as her interpretation is a sick and twisted variation. So, sick and twisted that I will likely cycle these into their program in the future.

Diminishing Pushup Eccentrics

***To be done at the end of a training week***

3xAMAP :03-:06 eccentrics in 90 seconds (rest :90 between sets)

John was kind enough to finish off his training this morning with this insanity. John did a great job making these look smooth as butter and just as easy! But you should know John just finished his D1 wrestling career and is generally in outstanding condition at any moment in time. He benches close to 300lb and I’d be can rep out well over 100 pushups in a row. But you can see even with the seemingly innocent 25lbs on his back he’s having a rough time at the end of his first set.

Consider giving them a try without using the concentric (the push back up), so just lower yourself slowly to the ground over and over for time.

Good Luck!

Sarah Walls 6/29/11 Sarah Walls 6/29/11

Goal Setting at the 50% Mark

We are now halfway through 2011. Well, actually, tomorrow marks the halfway mark, but I'm preparing you in advance. You can thank me later, no worries. 50% of 2011 is gone, never to return.

How are those New Years Resolutions looking?

If your goal was to lose 30lbs of fat, have you lost 15lbs by now?

If your goal was to add 40lbs to your max squat (or bench, deadlift, weighted chinup, etc.), are you at least 20lbs stronger?

If your goal was to get in 156 workouts this year (that’s just averaging 3 workouts a week), are you on track to complete your 78th workout today?

Or even if your goal was to get in just 104 workouts this year (an average of two workouts a week), are you going in to take charge of your 52nd workout today?

It’s amazing how quickly time passes by. Don’t waste a single moment.

If your goal is fat loss, get back on track NOW. If your goal is muscle gain, start TODAY.

If your goal is to run a Marathon (*injury free*) next year, please don’t wait and try one of those “16-week” training programs (they’re a hulk of B.S., by the way). No one ever became world-class at something in 16-weeks. Begin your movement training, mobility work, dynamic flexibility, core work, energy systems development, strength training, and running training now.

Not sure where to begin, or having trouble holding yourself accountable? Easy. Hire a coach to guide you through the process. After a long day's work, the last thing you probably want is to worry about is knowing whether the workout you’re doing is actually optimal for your desired outcome.

Hiring someone to design the program for you, and walk you through the process, takes all the guesswork out for you. All you need to do is show up. Not to mention, you get to train alongside a group of other like-minded individuals, which will only fast track your progress and make training more enjoyable.

Not sure of the optimal number of sets and reps for a fat loss workout? Uncertain if you’re following the 80-20 rule in order to ensure you’re putting on muscle mass as fast as you could be? Confused as to how to efficiently prepare for your next running event? (Hint: the answer isn’t logging endless miles on the road each week).

Start now. Where are you going to be another six months from now?

It's a simple question: Look at your behaviors. Look at your goals. Do your behaviors match your goals?

But the time is going to pass anyway.

-Steve

Sarah Walls 6/22/11 Sarah Walls 6/22/11

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

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.


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?
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.

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!


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-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!

Baby Plank – Use baby’s body weight to increase the difficulty of a standard prone plank.
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!

Sarah Walls 6/8/11 Sarah Walls 6/8/11

The Ron Reed Project

It's been awesome to see the number of adults training at SAPT consistently growing. I tip my hat to all those who work all day, drive their kids to every nook and cranny of NOVA, keep their kids from killing themselves on a regular basis, and still make time arrive at SAPT ready to get after it! It's very inspiring to see, and I'm excited to see more and more adults making vast improvements with us. One of our clients, Ron, recently went through an incredible body transformation that I wanted to share with you. Ron had been training with us for a little while already, but he told us that he wanted to enter a focused fat-loss plan as his health was beginning to suffer due to some weight he had put on.

We gave him an individualized nutrition plan, and tweaked his workouts so they would be a bit more "fat loss" oriented in nature. His results were nothing short of fantastic! See the video below.

I'd like to point out a few things that may be helpful to those of you reading:

Ron works full-time, both in the business world and at home as a dedicated father and husband. So, a transformation like this is certainly possible if you consider yourself a busy person (and I don't know anyone that doesn't).
Ron FREQUENTLY has to travel for work - often for 5-7 days at a time. So, even for those you that travel, you can definitely make worlds of progress with a schedule that demands regular travel. Ron would tell me what equipment he had available at the hotel (sometimes the hotels didn't even have a gym), so I would give him some "hotel room workouts" in which he could still get in some training with just his bodyweight, a chair, and a bed as his gym equipment. Your improvements in the physique realm will never depend on what fancy gym equipment you do or do not have available. It's the mindset that is going to be the difference maker.
Honestly, most of Ron's success was due to his consistency in the kitchen. I've said it before and I'll say it again: You can't out train a bad diet. Ron was constantly emailing me to make sure something was "approved" before he picked it up at the grocery store or added it to his meal. When he was on the road, he was sure to pick items on the restaurant menus that were going to help his progress, not hinder it.
He did not count calories, eliminate carbs from his diet, or partake in anything extremely complicated. It's important to note that nutrition plans really don't have to be as complicated or tedious as many may make it seem.
We did not do any carb cycling or sodium depletion leading up to his "After" picture (or at any point in his program).
Ron did not do a single crunch or sit-up throughout his program. Proof that you don't need to (in fact, you can't) sit-up your way to a lean midsection. It won't happen.
He performed zero steady state running throughout his program. Again, it is unwise (and unnecessary) to prescribe long distance running for someone in need of weight loss. Considering that all of Ron's blood levels returned to healthy levels during his program, this also goes to show you don't need long distance running to improve the health of your heart. Can it help? Absolutely. But I wouldn't recommend it as a modality of choice for a weight loss client.
He not only maintained, but increased his strength during this phase. I can't tell you how many times I talk to people (primarily males) that are frightened they're going to "lose all their muscle" if they enter a fat loss program. It's not going to happen if you design the program appropriately. As shown in the video, Ron hit a 40lb PR on his weighted chinup, a 30lb PR on his front squat, a 15lb PR on his close-grip bench press, and a 20lb PR on his trap bar deadlift. Note that these personal records occurred during this particular 16-week program (not throughout the few years he's been training with us).
Ron just turned 51 years old. 'Nuff said.