Box Squatting is the Greatest

In efforts to conquer my fear of speaking in front of a camera I decided to make today's entry a video post.  We all need to work on our weaknesses and mine happens to be public speaking and speaking on camera; it’s like kryptonite to being able to organize my thoughts. Anyway, practice makes perfect so the following video is talking about why I prefer to use the box squat (as opposed to a squat to box) as my preferred method when teaching proper back squat mechanics. I hope the audio is loud enough; just in case the two main reasons I go into as to why I prefer box squatting is safety and posterior chain strength development.  Enjoy…

Don't Leave Your Assistance Work Out in the Cold!

A house won’t be much of a house without nails, screws, and cement.  I would say the same goes for your training as well.  Consider your main movement of the day (squat, bench, deadlift, overhead press, pull-ups) the building blocks of your house.  With that first lift you have the makings of a giant mansion; now how will you hold it all together?  This is where your “assistance” work or “supplemental” work comes in.  The assistance work of your program act as the nails, screws, and cement that solidify the work you’ve put in with your main movement.  They will provide your house the ability to stay strong and not crumble.

Before I go any further let me explain what qualifies as assistance work.  If your main lift of the day is a squat then your assistance would be a variation thereof.  This can be another bilateral movement or a unilateral movement; but almost always compound in nature and will mimic the movement pattern of your main lift.  Examples of assistance work for a squat would be a box squat, front squat, split squat, BSS, etc. (these lifts can be used as a main movement but in this instance they would be considered assistance work).  Your assistance work can be used for different reasons be it to reinforce the movement pattern of your main lift, bringing up weak points and imbalances, to make the main musculature stronger and bigger, etc.  Regardless of the reason the main point becomes that assistance work will get you stronger and better at the main lifts which in the end will make you stronger overall.  Plus it gives you yet another way to get your Hulk on and smash weight.

I’m not saying go out and work up to a heavy double on safety squat bar good mornings for an assistance lift, that would just be overkill.  I believe you should still be moving some appreciable weight but the volume should be greater than your first lift (as long as your volume for your first lift wasn’t absurdly high).  In order to work on your weaknesses or to get better at the movement pattern you need to practice.  This would be the reason why it’s important to keep the volume higher; it provides a lot of practice.

How much volume are we talking here?  You want to give yourself a rep range that is going to work on your specific goals.  Is maximal strength your goal?  Then I would probably keep the volume low (18-30 reps).  Is hypertrophy your goal?  Then I would probably keep the volume on the higher end (30-50 reps).  Keep in mind I am speaking generally, there are many exceptions to what I just said based on a person’s strength level. One exception would be if you have a relatively young training age then I would stay at the low end and be focused on quality not quantity.  What I like to do is pick a number of reps and flat load it over a few weeks.  For example, if I picked 24 reps for my total volume then my sets/reps would go something like, week 1: 6x4, week 2: 5x5, and week 3: 4x6.  This way I can stay at the same volume while hitting it in different ways each week.  Mark Bell has talked about this before and I think it’s a great way to go about programming your assistance lifts.

The tricky part in all this is to keep from going overboard.  As I stated before I feel you should be using heavy weight but that heavy weight should be appropriate for the volume you are working at.  If your max deadlift is 315 then it’s probably not a good idea to try and do 300lbs RDL’s for 5X6.  You would look awful doing it, if you could even do it at all. Good luck trying to groove a movement pattern using 95% of your deadlift max (yeah I did the math, what of it!). Have you ever read or heard a fitness professional say “just focus on your main movement; don’t worry so much about your assistance work?”  The reason they say that is because if they told you to treat it with the same intensity as your main lift then you would probably load the bar as heavy as possible and the lift would look as ugly as this dog.

The problem with fitness professionals coaching that or writing that is now people seem to just go through the motions when it comes to assistance work; they feel it’s not important.  Well I’m telling you now that it is. Just work hard and make the reps look smooth!

I know it can be challenging for people to get in their training session with their hectic schedule. Your main movement is primary and crucial but your assistance work is a close second.  If you need to cut out anything then cut out your accessory work (accessory work would be something like tricep pushdowns, delt raises, facepulls; most of the time they are single joint movements done at a high volume, 30+ reps near the end of a training session).  You really shouldn’t lose focus on anything while training.  All your movements should be intense and deliberate.  If you can’t devote the effort needed to an exercise then you shouldn’t do it at all.  With that said, it’s time to show your assistance work some love, it has feelings too!

Basic Speed Development Program

The overwhelming request we get almost daily: Do you guys do speed training?

My answer: Hellz YES!

In an effort to compliment my running related warnings over at StrongGirlsWin.com from earlier today, I wanted to take this post to another level and get all geeked-out over some real-deal sprint training.You gotta present both sides of the coin, ya know?

While I've termed this post as "basic speed development," please DO NOT confuse that for BEGINNER speed development. There's a big difference. This sample program is for someone who has at least a year of regimented general training under their belt that is heavy on both sprint and weight training fundamentals.

Without further delay...

Basic Speed Development Program

• Day 1 - Starts, Speed, & Total Body Lift with Lower Body Emphasis
• Day 2 - Tempo Run
• Day 3 - Special endurance & Total Body Lift with Upper Body Emphasis
• Day 4 - Tempo Run
• Day 5 - Starts, Speed Endurance, Long jump/triple jump Technique (at high intensity and include as overall daily volume), & Total Body Lift (even split)
• Day 6 - Tempo Run
• Day 7 - Rest

Notes:

1. Keep your intensity above 90% or below 65%! The in-between work is trash for developing true speed and will only increase the likelihood for injury, while decreasing the chance for improvements.
2. Avoid the pitfalls of starting with high volume and low intensity. Rather begin with HIGH INTENSITY and LOW VOLUME. Then gradually increase volume while keeping the intensity high.

Sample Program Details:Monday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Overhead Push Throw x 6-8 + Keg Toss x 6-8 (at least 1-minute rest between each throw, we're after MAX EFFORT with every single toss/throw); Weights: Total body lift with lower body emphasis; Core: 100 reps (choose whatever floats your boat) Tuesday - Tempo Run: 8-12 x 100m (easy, basically a fast jog) + complete 10-20 V-Ups (or whatever core work you prefer) between each run - use the runs as the recovery between the V-ups Wednesday - Special Endurance: 2 x 150-300m with 20-25 min recovery; during the recovery (every 7-8 mins) do some light tempo runs, body weight calestenics, core, etc. the goal here is to simply stay warm during the break; Weights: Total body with upper body emphasis; Core: 200 reps (choose whatever floats your boat) Thursday - Tempo Run: Similar to Tuesday Friday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Slam x 6-8 + Falling Forward Chest Throw to Sprint x 6-8 (at least 1-minute rest between each throw, we're after MAX EFFORT with every single toss/throw); Weights: Total body lift (even split); Core: 100 reps (choose whatever floats your boat) ***After several weeks, longer sprints (50-60m) can be added to the speed workouts on Mondays and Fridays.

Good luck, may the Force be with you...

Get it? Force...

...I already said I was getting geeked-out over this one, so I think that was a pretty solid joke.

You Might Have a Bad Strength Coach or Trainer If....

I’ve had many conversations with family, friends, and random people about general fitness and what they should be doing.  For the most part people tend to be know-it-alls and really aren’t seeking my professional opinion.  All they really want is affirmation that what they are currently doing is correct.  When I go on to tell them that standing on a BOSU ball doing dumbbell curls actually does nothing for their physical fitness level they get very defensive with me. Maybe they’re actually angry about the fact they spent a bunch of money on a useless piece of equipment, who knows?  The other people who are actually interested in my advice tend to tell me they want to get a personal trainer or a strength coach to oversee their training.  This realization they come to is a mixed bag for me.  On one hand I’m excited for them that they are willing to invest their time and hard earned money in their personal health.  On the other hand I’m weary of their decision.  The reason being is that there are so many terrible trainers out there that these honest hardworking people are going to end up flushing their money away.  I refuse to sugarcoat things for anyone which is why I tell them exactly this if they tell me they want a trainer/coach.  They respond with “well, how do I figure out if the trainer/coach is good or not?”  Great question!  My answer USED TO BE to make sure they have a bachelor’s degree in something exercise related and to make sure they have their CSCS or CPT through the NSCA.  As I’ve gone on in my career I have come to understand how WRONG I was.  Since I’ve been a strength coach I’ve found that neither of these things mean you are a good trainer (it doesn’t mean you’re a bad one either, I myself have both).  This lesson has been learned through life’s greatest teaching tool, experience. Some of the best fitness professionals I know have neither of these.  So, what do I tell people now?  Honestly, I try and keep it short but the following are some things you should find out before enlisting the aid of a trainer or coach.  Without further ado; You Might Have a Bad Strength Coach or Trainer If….

• You don’t see any pull up, row, squat, deadlift, or pushup variations (because these aren’t functional movements right?)

• They use the word “functional” or “core” more than 5 times within the first 5 minutes of meeting them (“What we’re going to do for your first session is get you up on this wobbly lookin’ platform and have you squat for 2 sets of 15 reps to really help your “functional” balance and to really get you to engage your “core”.  Don’t worry about that pain in your knee, that’s perfectly normal.”)

• There is any type of bicep curl at the beginning of your program (just trying to sculpt the guns BRO!)

• They have you do a cable row while squatting on a BOSU ball (two birds with one stone right?)

• They have you perform a snatch without teaching you how to goblet squat correctly (DUDE! It’s all about being explosive.  Forget about the back pain, correct form is for SISSYS’!!!)

• They have never heard of a goblet squat (I feel like it has something to do with Harry Potter, am I close?)

• They have no idea who the following people are (comic book villains?)

-Mel Siff -Tudor Bompa -Leo Matveyev -Yuri Verkhoshansky

• They ever put you on a BOSU ball or wobble board and try to get you to pistol squat holding a med ball over your head (Hey guy! I thought I told you, we are trying to functionally engage your core)

• They look like this guy…

• Honestly, it’ll just save us some time if I just say… They have you do anything on an unstable surface (I know I know, we get it… It’s all about being functional and engaging your core)

• Their idea of a good deadlift looks like this… (We want to take your hamstrings and glutes completely out of it.  It’s all about using your lower back and lifting the bar with a jerking twisting motion.)

 [vsw id="YyhHDQ7X0dA" source="youtube" width="425" height="344" autoplay="no"]

• Your workout consists mostly of ladder drills and cone drills (It doesn’t matter that you can’t squat 15lbs correctly; it’s all about working on your AGILITY!)

• You get thrown on a bench press yet still can’t do a bodyweight pushup correctly (If you can’t bench press 315lbs you will never be a good athlete…. HAHAHA! Sorry, I couldn’t keep a straight face with that one)

• They coach you on how to turn your pinky up at the top of a bicep curl (FOR THE LAST TIME! We are trying to sculpt the guns!!!)

• They tell you that the only way to get fit is to get on the treadmill everyday (Strength? What do you need strength for? Lifting weights is just going to get you bulky and then that muscle will turn to fat when you’re older.  I see you have an awesome valgus collapse going on in your knees and your feet have no arch whatsoever… Sweet! Let’s go run for 30 minutes on the treadmill!)

I’m running short on time, that’s all I can think of for right now.  RELAX internet warriors; I’m only 99% serious, HA!

If anyone has any other ones they want to share then feel free to post it to the comments section.

2012 USAPL Richmond Open: Meet Results

I competed in the 2012 USAPL Richmond Open this past weekend and it was a huge success for me.  I hit a PR in the squat and deadlift as well as my meet total!  I competed at 181 and weighed in Saturday morning at 180.9 after cutting about 10lbs (first time I’ve had to cut weight).  For anyone who read my post last week you know that I was very unsure going into the meet so for me to come out with PRs and meeting my goal of an 1100lbs total (finished with 1136lbs)is a huge deal for me.  So without wasting any more time here is the video compilation of my attempts...

[vsw id="Mz3Dw8rR52k" source="youtube" width="425" height="344" autoplay="no"]

The only thing that even remotely ruffled my feathers as far as judging went was on my squat.  On my first attempt I got red lighted for my depth even though I felt I was below parallel.  Then on my second I got a white light but the judge still told me I was almost high.  So for good measure on my third attempt I decided to hang out in the bottom so there wouldn’t be any question.

Bench press went alright.  I was hoping to get around 325 but after my second attempt I only took a little jump.  After all the trouble I’d been having with my shirt I was just glad to get on the board.  After watching the videos I noticed a bunch of problems.  My arch wasn’t as big as it could have been, I tucked my elbows too much then I didn’t flare them on the way up (this causes a loss in leverage), and for the position I started in I hit to low on my chest which threw off my whole stroke.

My deadlift went a lot better than expected.  I actually feel like I could have gone much heavier on my last one but whatever I got the weight and the total. I still need to sit back into my heels more and pull back more as opposed to standing straight up which is very evident on my last attempt.

Right now my upcoming goals are to get stronger and continue to refine my technique on my lifts.  I don’t like saying that I have to work on my weak points because as far as I’m concerned everything is weak and it all needs to be worked on.  Is this the wrong attitude to have? Absolutely not, as I’ve stated before I don’t like feeling content.  The moment I feel content and that I’m strong is the moment that I stop working hard and I don’t ever want to stop working hard.

I want to congratulate Carson on his first meet, he did a great job and we are all very proud of him.  I also want to thank everyone who came out to support me and who helped me out with my training and everything else.  Thanks to Gabe Naspinski who did my programming and also congratulations to him as well for totaling 2100 pounds at his meet in Tampa! Sean was a great training partner and it was a shame he couldn’t attend but he had some very important things to do in New York but thanks again man!  My friend and current SAPT intern Tadashi was my handler for the whole thing and did an awesome job taking the stress off me, wrapping my knees, picking weights, etc. so thanks a lot man I couldn’t have done it without you.  Steve was there to handle Carson but helped me out as well, he is a great friend and I’m glad he came down.

Tim Henriques was in attendance with his powerlifting team as well.  Tim is someone that I look up to in this industry and for him to help out and lend his support like he did was a huge deal for me so thanks Tim!

SAPT’s longtime client and friend Ron came down, which was awesome that he would take a whole Saturday to support Carson and I, thanks Ron!  Two of my buddies who I’ve been friends with for as long as I can remember came out as well which was cool for me to share this experience with them, thanks guys.  Part of my family made the trek to Richmond too.  This meant the world to me so thanks to my sisters, Sissy and Stephanie and to my nephew Trevor who is one of my best friends so that was doubly awesome that he came out.

Last but certainly not least I really want to thank my girlfriend Shannon for everything she did, has done, and will do.  She learned very quickly how important competing in powerlifting is for me and she jumped right on board. Without any hint of boredom or annoyance she listens to me day in and day out talk about my training successes and struggles which very few people can pull off.  She watches my videos and reads my articles and doesn’t think twice about it.  She made the trip with me to Philadelphia to spend two days watching a powerlifting meet that I wasn’t even in!  She even drove Tadashi and me to this meet and spent 7 hours waiting to film me and support me for only the 3 total minutes that I was on the platform.  I am truly lucky to have her in my life so thank you Shannon, I love you very much!

Exercise & Your Body's Circadian Rhythm

Anyone who travels across time zones regularly knows quite well about the challenges of trying to quickly get your body on-board with it's new schedule. With the constant quest being to find the perfect combination of rest, food, relaxation, etc. to ease the transition quickly.

So, is there an answer?

A recent study from the University of Kentucky examines the role of "zeitgebers" - or time cues - in helping to reset the body's internal clock.

As it turns out the body has several tried and true time cues. The most common, strongest, and well-known is the role of night vs. day (or dark vs. light). Meals are also an important and well-known cue to help set the body's circadian rhythm.

But, as it turns out, scheduled exercise is also an important time cue:

These data provide evidence that the molecular circadian clock in peripheral tissues can respond to the time of exercise suggesting that physical activity contributes important timing information for synchronization of circadian clocks throughout the body.

What's the best way to quickly adjust to a major time zone change?

1. Make yourself sleep when it's dark and wake when it's light outside.
2. Eat meals at regular times (Usually have lunch in NY at 1pm? Then eat lunch at 1pm London time, too).
3. Stick with your usually scheduled training times. Don't fall for waiting for your body to tell you 11pm "feels right" for training, that will prolong the adjustment process.

Hmm, that list above looks suspiciously like good advice to follow whether your traveling or just looking for good information on how to make the most out of your day and maximize energy levels!