Read This! Training Tips from a Toddler
A huge portion of my job boils down to this: teaching adolescents and adults alike how to move with the same precision and excitement that comes inborn for all of us, but that most of us lose over time. Forget about performance or a one-repetition squat maximum… I’m talking about re-teaching the basics of pushing and pulling. It sounds totally cliché, but watching my 2-year old daughter’s development across all platforms is truly a joy for me. I could, of course, talk endlessly about her cognitive development, but I’ll try to exhibit some self-control and keep this limited to the lessons we would all be well served to apply to ourselves in our physical training:
1. Focus: Last week Ryan and I picked up the kids from daycare and were walking home. As we crossed our neighborhood pool’s parking lot, Arabella suddenly shouted “FAST!” and took off running! I laughed to myself and thought how wonderful and meaningful that short exclamation was.
She wanted to run fast, got into the proper mindset, and sprinted. How simple this is! And yet, so often I have to coach athletes in the “how” of getting themselves into this same focused mindset.
2. Go through a full range of motion: Toddlers are notorious for having impeccable squatting form. Part of this is because they’re all built like power lifters (short legs, long torso, and the classic belly), but even after we lose that physique, full-ROM should be the RULE, not the EXCEPTION. You’ll be strong, stable, and have some pretty excellent mobility all around.
3. Pick-up heavy stuff: Arabella walked up to SAPT’s line of kettlebells on Sunday, grabbed a 10-pounder and carried it a few steps. It was definitely heavy for her, but she moved it a few feet and was satisfied.
4. Be athletic: Run, jump, kick, throw. Doing these things every once in a while is fun and inherently human.
5. Show enthusiasm for what you’re doing: Adults who pine all day about going to the gym at night are setting themselves up for failure. Accept that humans are meant to be active and strong. Once you do, maybe you’ll start looking forward to doing something other than being witness to your body wasting away.
The next time I squat, I’m considering yelling out “STRONG!” before the set – I may get a few looks, but I guarantee it would do me some good.
Simplicity vs. Complication
The health and fitness industry is notorious for making things more complicated than they need to be. I am guilty of it, you are guilty of it, and everyone you know is guilty of it, or at least has been at some point in time. I think it must be inherent in our nature as humans to find the most complicated solution possible.
Hence the logician, William of Ockham, creating the often-cited principle Occam's Razor in the 14th century, in order to help guide scientists in the development of theoretical models (the razor essentially states that "when you have two competing theories that make exactly the same predictions, the simpler one is the better"). But that's a story, and perhaps a long discussion, for another day.
The more I journey down the path of my own training, and help an increasing number of people journey down their own respective paths of physical training and preparation, the more I acutely understand the truth of Da Vinci's statement from the image at the top of this post.
Whether your goal is to get stronger, run faster, or lose bodyfat, the simplest solution is usually going to be the most effective. In the age of the internet, where you can pick from any multitude of websites and YouTube videos showcasing the latest and greatest plyometric drills, exercise gimmicks, and fancy schmancy exercises, it's tough to remember that simple is better.
Here are a few quick examples, giving first the problem (and a person's typical proposed solution) along with the simple solution that will be much more effective:
Problem: I want to put on more muscle on my legs. I'm going to do leg extensions, leg curls, walking lunges, static lunges, side lunges, stepback lunges, and then do supersets of each and make sure I do different leg exercises every time I do "leg day." Solution: Put a bar on your back. Now squat it.
Problem: I want to get stronger. I'll follow a conjugated periodization scheme for twelve weeks, and then enter undulated periodization for another month or two, cycling bands and chains in and out of my training. I'll also change up my exercises every week so my body never knows what's coming. Muscle confusion, baby. Solution: Pick a lift. Now put a little more weight on the bar each session.
Problem: I can't seem to lose any weight. Maybe I should try intermittent fasting, carb-cycling, do high intensity intervals every day, and switch up my workout one every other week. Solution: Eat more whole, unprocessed foods, and consume less garbage.
Problem: I missed the bench press max attempt I wanted. Was I failing to set my shoulder blades, use leg drive, breathe correctly, or set the bar path in the right direction? I must need to do it again focusing on one of those things, or is it something else I'm not doing? Solution: The weight's too heavy.
Problem: I want to improve my 1-mile time, become an elite-level Olympic lifter, do a powerlifting meet, and get absolutely shredded. Solution: How about pick just one. Then we'll get started.
Problem: I've hit a plateau in my training, I always feel so tired and can't seem to improve the weight I'm using on the bar, even though my partner is helping me do forced reps. Do I need a different periodization scheme, or should I order some specialty bars? Solution: Stop lifting to failure.
Problem: I've heard sandbag training is the secret for preparing for mixed martial arts. The ever-shifting sand challenges the core, consistently attacks different muscle groups from all angles as the bag moves around, and is really sport-specific. Solution:Uh, no.
Problem: I want to improve my squat, it just doesn't seem very good. I'll switch it up between speed-strength work, squats vs. bands, squats vs. chains, box squats, anderson squats from pins, and cycle the volume and intensity each week. Solution: Go into the gym. Squat. Do it again.
Problem: I'm a skinny guy and I can never seem to put on any weight. I really want to put on mass. Maybe I'm not following the right bodybuilding routine, or maybe I'm not doing enough exercises and total volume. Do I need to lift six days a week instead of five? Am I missing the magic chest exercise? Doing the wrong "split" routine? Solution: Pick a few barbells lifts and get better at them. Then go home and eat. Eat again. No seriously, eat more; you're not eating enough.*
Problem: I'm depressed. I need to see a psychiatrist, delve into my social and emotional past, look for triggers, shift my attention-focus, and perhaps read a few books on the matter and attend some support groups. Solution:Eat more bacon.
I'm certainly not implying that simple solutions are analogous to easy. No matter who you are, there comes a point where it's admittedly difficult to train with purpose day in and day out, to continue to push back at the iron on the days it doesn't seem to want to give anything to you, and to eat real foods when you're stressed, tired, and hungry.
But regardless of the situation, making things more complicated than they really are only going to suspend progress. Once you learn to keep things simple, and continue to keep your head up even when crap goes down, then you'll see success like you never have. You might be surprised. Simplicity is the ultimate sophistication.
*HINT: You're not eating enough.
50% OFF: The 50/50 Training Challenge
The 50/50 Training Challenge - 50% OFF for 1 Special Team!
If you're a regular reader of SAPTstrength, you've no doubt noticed our recent introduction of Mental Mondays which is leading the way to SAPT's additional focus towards mental preparation and coaching. Well, Mental Mondays are merely the tip of the iceberg in new service offerings that are directed at one specific portion of our mission statement:
Our mission is to provide quality comprehensive training products and services to help facilitate and educate our clientele towards athletic and intellectual success on every level from amateur to professional. To achieve our mission we will conduct business with the following responsibilities in mind: obey the law, take care of our employees, take care of our clientele, respect our competition, respect our environment, participate in our community...
I crafted that statement over 5 years ago. Happily, we've been adhering to this mission quite well. But, there is one main area that still needs work:
- "...help facilitate and educate our clientele towards... intellectual success on every level..." This one's now in our crosshairs!
Since we've recently teamed up with CAPE Performance Mental Coach Brian Levenson, SAPT is now capable of formally addressing the intellectual (or mental) success of our clients!
Our first official combined service offering is called The 50/50 Challenge.
This challenge is a grueling combination of physical and mental training challenges to help your team improve cohesion and learn to handle & overcome adversity. *Think of this as similar in end goal to ropes courses, but with a direct link to tangible performance indicators and much closer to sport itself.
Throughout this one-day physical and mental intensive session, you and the team's coaching staff will learn how to reinforce your team’s and each individual’s mental approach to all aspects of training.
Your athletes will finish the day with a thorough understanding of how their mental game impacts and affects everything from their rehab programs, weight training, practices, and - ultimately - wins and losses.
Uncover and discover a secondary layer of benefits reaped from your team’s regular practices, strength and conditioning program, and competitions as the 5 Primary Physical and Mental Training Themes converge throughout the day:
- Focus and Concentration
- Team Cohesion
- Preparation/Routine
- Energy Management
- Controlling Controllables
Coaches: Steve Reed and Brian Levenson
Location: The SAPT training facility
Date: We will try to stick to Saturdays (but this can be customized)
Time: 9:00 AM to 3:00 PM 9:00 AM to 1:00 PM for this special offering
Cost: 1000.00 per team 500.00 for one special team!
Why the deep discount? It's simple, we've already booked some local NCAA D1 college programs and need the chance to get in a practice run to work out any kinks that may pop up!
If you want to take advantage of this offer, you must have a team that is available to come to the SAPT training facility for this challenge NO LATER THAN SEPTEMBER 1st!
Email, ME: sarah@studentathletept.com, to get signed up!
After all, you don't have to lose games to learn how to handle adversity!
Directed Attention - Part 2
If you missed Part 1 - check it out here.Part 2: Where to direct attention?
Nidiffer’s “Attentional and Interpersonal Style” shows the differences in directed attention. Athletes should take note of how the attention choices interact with each other and figure out where to direct attention:
The ability to control attention is something that has become a hot topic in society. In fact our society has become obsessed with focus. Many believe the world of smart phones, tablets, and social media have created multi-tasking jack of all trades, but masters of none. The lack of focus has created an ADHD epidemic with 5.2 million or 8.2% of American children aged 3-17 being diagnosed. The ability to direct attention to needed actions seems to be getting harder and harder for our youth.
While the inability to focus continues to garner attention, athletes need to have a strong understanding of what is needed to perform. There may be times to be very broad and internal with attention, but have the ability to change within moments to being narrow and broad—think a point guard who goes from scanning the floor to shooting free throws.
Athletes need to have a good grasp on their internal focus. Often it’s imperative for athlete’s to direct their attention to what they can do rather than what they can’t do. An athlete’s ability to internally direct their attention to needed actions rather than distractions is ultimately what determines concentration.
What are you going to direct your attention to today? How can you make sure you’re in control of your attention? Are you directing your attention to the steps needed for success or simply the end result? These are questions to ask yourself as you continue to learn how to control where your attention is directed. So the next time someone tells you, “FOCUS”, think about your attention and where to direct it.
I Want To Be Batman... (*spoiler alert*)
Almost all of us grew up dreaming of becoming a super hero; whether it was G.I. Joe, Superman, the Ninja Turtles, Spiderman, etc. When I was growing up I wanted to be just like Batman. I had all the Batman toys, I watched Batman the animated series, I constantly watched the movies Batman and Batman Returns, I even safety pinned a towel around my neck and pretended to be him. At that point I probably couldn’t tell you why. Maybe it was the cool gadgets, or that he was a normal man who could kick ass, perhaps the sweet batcave and huge mansion, who knows but I wanted to be him. Luckily, at the ripe old age of 25 I finally figured out why I want to be him after all these years, because anyone can truly be Batman… I know that might seem like a weird statement but its true. I don’t mean that as far as jumping from building to building, taking down mob bosses and psychopaths, or striking fear into the hearts of criminals. Anyone can be Batman in the sense of what he stands for and the ideals he instills. After watching the last installment of Christopher Nolan’s Batman Trilogy, The Dark Knight Rises, I found myself in an extreme amount of deep thought. I was truly inspired by the trilogy and wanted to understand why I felt so strongly about all three movies, why they hit such a chord with me. I decided to watch all three movies again and pull out quotes that I felt really exemplified the essence of what batman is and what he stands for and how it can apply to everyday life.
Batman Begins
“If you make yourself more than just a man, if you devote yourself to an ideal, then you become something else entirely…. A legend, Mr. Wayne.”
Henri Ducard says this to Bruce when he has found Bruce lost in the shuffle, searching for a way to become something more. We were all like this at one point in our life, being 25 I’m young and still feel like this. When you’re young you search for a way to do something great, to be something more. The problem is that somewhere down the line you start to believe that you’re not great or that you have nothing to offer. If this becomes your mindset then not only do you become lost in the shuffle, you may stay lost your whole life. I don’t know about you but when it’s all said and done I want the people most important to me to know I stood for something more, that I made a difference. And that’s the point of the quote; devote yourself to something bigger than you and you can truly help people and become something else entirely. Why do we know about people like Louie Simmons, Jim Wendler, Arnold Schwarzenegger, or Mel Siff? Because they devoted themselves to a purpose bigger than them; they stayed out of the shuffle and on their own path. We can all do this it’s just a matter of choosing too.
“It's not who I am underneath, but what I do that defines me.”
Batman says this to Rachel towards the end of the movie as almost a thank you to her for never giving up on him. Deep down I believe I am something more, that I’m a good person, that I have the potential to do great things. These are all just feelings though, not actions. I found myself asking do I put these feelings into action in my everyday life and the answer was no, or really, not as much as I could. Too many times do we make excuses for why we don’t live the way we believe we actually are. How often have you not held an elevator door because you were in “too much of a hurry?” How often have you half-assed your job or your workout because “you just weren’t feeling it today?” I’m not trying to be high and mighty because I’m guilty of this as well and I’m tired of it. As corny as it sounds Batman doesn’t do this so I’m not going to either. Because like I said I can feel that I’m this or that but that’s not what counts that’s not what defines me; my actions define me. I can realize my potential, I can do better… You can do better.
The Dark Knight
“Endure. You can be the outcast. You can make the choice that no one else will face - the right choice. Gotham needs you.”
Alfred says this to Bruce when he feels Joker’s rampage has become too much for Gotham to handle and believes turning himself in is the only way to end it. In life when problems arise there will always be an easy way out, and a lot of people will take that route. Can you be different? Can you make the decision that no one else can? This is something we should all strive for because when it comes down to it the easy way out usually only benefits one person, yourself. This opportunity really hasn’t come full circle yet for me but when it does I hope and I feel that I can endure, I can be the outcast where other people cannot. This problem may arise for you and the hard solution might be one that causes people to not think as highly of you, it may cause you to lose a friend but the strength to endure may help those people in the long run. Maybe it arises in the form of a job opportunity that pays a boat load of money but you have the choice of another job that may not pay as much but where you know you can make a real difference in people’s lives. It can come in any form really but we all have the ability to endure we just have to realize it.
“Because he's the hero Gotham deserves, but not the one it needs right now...and so we'll hunt him, because he can take it. Because he's not a hero. He's a silent guardian, a watchful protector...a dark knight.”
Commissioner Gordon tells his son this when he asks his father why the police are chasing Batman at the end of the movie. This goes hand in hand with the other quote from above. The right decisions may not always be the easiest but that’s not the point of a right decision. The point is to make the decision that will benefit your life, your family, and your friends later down the road. They may not like you for it but you didn’t make the hard decision to be liked you made it because you knew it’s what they deserved. I imagine this is something parents are confronted with on a daily basis. I can’t imagine what it’s like to watch your child as you tell them something that might crush them but you know it’s a decision that had to be made. I hope I can be as strong as my parents were and some of the parents I know when it comes time to make a decision that has my kid questioning whether or not I’m truly their “hero.” But sometimes parents and mentors aren’t heroes; they’re silent guardians, watchful protectors.
The Dark Knight Rises
“There’s a point far out there, when the structures fail you. When the rules aren’t weapons anymore, they’re shackles, letting the bad guy get ahead… “
Commissioner Gordon says this to Detective John Blake when Gotham finds out that it was really Harvey Dent (Two-Face) who killed those people instead of Batman. TDKR brings everything back home and relates a lot back to Batman Begins and this quote does just that. Bruce Wayne couldn’t work within the constraints of the law in order to shake people out of apathy. He saw Gotham’s judicial system as a constraint and their rules at that point in time were letting the bad guy get ahead. This goes back to what I was talking about toward the beginning. We know when we are young that we can do great things but soon the rules we feel we must follow become shackles and we no longer feel we are great, we become lost. It’s up to us to overcome these rules, these shackles, we just have to figure out how and if you don’t it’s only a matter of time before you start losing belief in yourself. I have faced this before in terms of a career. When it came down to making the hard decision I realized that if I went the easy route then the rules that would have been put in place by the structures over me would have prevented me from becoming something more. I would have become lost in the shuffle. I chose to take the hard route and devote myself to an ideal. As a side note, this is why I’m so happy with the people I work with because they’ve all been faced with these decisions before. They made the decisions no one else could have.
“A hero can be anyone- even a man doing something as simple and reassuring as putting their coat around a young boy's shoulder to let him know the world hasn't ended.”
Batman says this to Jim Gordon when he asks Batman who he really is because Gordon feels Gotham should know that it was Bruce Wayne who gave them everything that he was as a man. I’m going to go a little more in depth in just a little bit about why this quote sums up the whole point of the trilogy. You may not know it but you could be doing something heroic everyday of your life. You could be helping someone and not even know it. I recall a couple weeks ago I was having a conversation with one of our athletes and she was talking about some rough stuff she was going through and all of a sudden she started to cry. I felt awful I really had no idea what to do. I felt helpless and all I wanted to do was to help and I didn’t know how. All I did was give her a hug and told her that everything will work out, it may not work out like you want it to but I promise it will work out. I still felt I could have done more, I don’t and still don’t feel what I said was heroic by any means. But maybe what I did was something simple and hopefully reassuring to her. The point is that we can all have an impact on people every day if we just take the time.
This was a long article I know, but it was an article I really wanted to write. You can view it as corny, I don’t care. In the time we live in, there are so few opportunities to be inspired and these three movies were one of my opportunities. As I read different articles about the trilogy when attempting to shape this blog post I stumbled across a blog by just a random guy who I believe really summed up the main theme of this trilogy and really my main reason for writing this post. He said “A major theme in the story is “Who was Batman? He was just Batman; the person under the mask doesn’t matter, because ANYBODY can be Batman.” We hear this several times, and it speaks back to the longstanding concept in the Nolan trilogy that a symbol is eternal and cannot be killed or destroyed, and that is what Batman became — an eternal symbol for Gotham, a symbol that would be anybody.” I couldn’t have said it any better.
We all have these ideals inside of us, these feelings, and this potential to do great things and to make an impact. Right now though, those things are all just underneath and are irrelevant, because it’s not who we are underneath, but what we do that defines us.
Random Thoughts: Facing Challenges and Gallagher
I have two random thoughts for the day. The first is just about the positive changes going on with SAPT and its crew and the lesson you can take away from it. The second is a training update from… MY GIRLFRIEND!
SAPT and its employees have been going through quite the change as of late, and it’s been all for the better. Sarah had a handsome little boy Duke while simultaneously working as a full time strength coach at a D1 university AND running a full time business. Kelsey has become fully adjusted to her job(s) at SAPT in terms of coaching and also dealing with current clients, potential clients, new contracts, old contracts, answering a million emails a day, defeating Voldemort, etc. all while swinging a kettle bell. Most people wouldn’t be able to handle ONE of Sarah or Kelsey’s jobs; they manage to do it all. Stevo’s still taking over the world one book, one cue, one article, one program at a time, in his quest to become the best strength coach in the industry and trust me, he’s closer than you think. And just when you think he can’t do his job any better he somehow proves you wrong. In the immortal words of Sir Ludacris, he’s coming for that number one spot!
Then there’s me. The past couple of months have been eye opening for me to say the least and it’s a great feeling to know that SAPT has become my home with a family I love dearly. I’m in the midst of coming into my own with my own discernible differences from my peers in my personal life, coaching style, and even business. It’s truly calming when you realize what is truly important in your life. These are all huge, awesome changes and we’ve done all this while moving facilities. These are the times when you find out what you and your team are made of. Do you see a challenge, look at it in the eye and run away? Or do you stand toe-to-toe and GO GALLAGHER ON IT AND SMASH IT WITH A SLEDGEHAMMER! That’s really my point of telling you all this. You, your friends, your family, your business, your schooling, YOUR TRAINING; it will all be presented with change and challenges. It is how you confront and tackle those changes and challenges that will define you as a person. I always talk about being average and this goes hand in hand with that; the average person will become consumed and beaten down by changes and challenges. The above average person will get up, dust themselves off and go Gallagher on it….
My last random thought is in the form of a training update, not from I, but from my girlfriend Shannon. Since we started dating she has been incredibly supportive and has now shown interest in moving weight (either that or she just wants me to stop bugging her). Nonetheless, I am extremely proud of her quick improvements in confidence and strength. I recently had her start Mark Rippetoe’s Starting Strength as I believe novice, intermediate, and even advanced lifters can stand to benefit from its simplicity and concepts (I recently started this program as well). Shannon has already seen great strength gains as well as a huge refinement of technique as Starting Strength exposes her to the same barbell movements multiple times per week. Plus, I told her if she lifted consistently for 3 weeks I would take her to see Magic Mike in 3-D. As I said before I am extremely proud of all of her improvements and hard work as well as her commitment and consistency. The video below is a clip from one of her recent squat sessions. Look at that technique! She must have a good coach.
