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
Sometimes I squat...and sometimes I should think before I squat...
I'm void of any kind of informative strength-coach banter this week. So, here's a clip of me squatting on Monday...for those keeping score, thats 355,000lbs x 15. While I know it's not Stevo pushing 1000lbs on the prowler, or doing single-arm pushups with 200lbs extra load, hopefully it'll satisfy those of you that come to our site looking for tantilizing exploits of strength-endurance. I'm off to scower craigslist for good deals on "Hoverounds..." this DOMS is no fun.
CuZ StEvO made me...
Chris
Auditory cuing, switch words, and a 14 year-old girl who can probably do more chin-ups than you…
I’ve had the privilege and pleasure of coordinating and teaching some strength and conditioning drills at the George Mason University Baseball and Softball summer camps throughout the week. It’s been a welcomed challenge attempting to coordinate 60-70 baseball and softball players through 45 minutes of drills in about 100 degree heat. As with any coaching scenario I immerse myself in, it is always my goal to elicit a positive response in the athlete that I’m coaching; in short, when they leave my guidance I want them to have learned something, and I want them to have gotten better, no matter the circumstances. Now, 100 degree heat, 7-7min stations of 10, 8-12 year-olds, may not be the most conducive situation, or my most comfortable setting, for eliciting the responses I’ve mentioned above. However, that just meant I had to get a little more creative, concise, and entertaining with my delivery. What I found to be most helpful was the usage of auditory cuing and switch words (I learned these techniques from Brian Grasso, so there, I’m not passing these ideas off as my own).
Auditory cuing is helpful for many reasons. One, it forces everyone in the group to be quite and attentive as they listen for the cue (a moment of solace amongst a pack of 10 year old girls is hard to come by). Two, it excites the athlete as it becomes a game to see who can react to the cue the fastest, thus yielding a more focused athlete.
Switch words come in handy as you try to elicit the effort in which you want the drill executed. Remember, 100 degree heat…who really wants to jump high or run fast. Switch words, and I’ll quote Brian Grasso, “are one-word declarations that enable the subconscious minds to literally “flip a switch’ thereby causing a particular behavior pattern or thought process to ensue.”
Below is how I ran a drill the other afternoon, auditory cues and switch words are labeled:
“Ladies, good afternoon, when I clap twice, I need you to clap twice and give me your attention. (Practice the clap response, and BAM you have their undivided attention).
Our first drill will begin on our stomach, when I say ‘ready’ (cue/switch) we’ll get to the half-kneeling position as fast as we can. When I say ‘hit’ (switch) you’ll run as fast as you can through me (repeat ‘hit’ loudly as they run to elicit the effort you want). Let me hear you clap twice if you understand the drill.”
These simple little techniques will allow your message to be less muddled and better received amongst your younger athletes. Being creative, but concise, with your instructions will make a world of difference.
And now, I give you a 14 year old girl that’s probably stronger than you…she could barely do one of these when she first started with us about 19-weeks ago…
When you see the word "click," the next time in this sentence, click it and you'll be on your way to getting stronger...clap twice if you hear me.
Romo
Happy 4th of July
I hope everyone is enjoying the 4th and having an opportunity to get outside, grill some awesome food, and watch some explosions later on today. If you have a cat, be sure he/she doesn't steal your drink (as Latte is doing in the video below). We'll be back tomorrow!
Random, I'll give you random...
Happy Thursday to you! In the midst of the summer rush so please forgive my scatter-brained post! Check-out the 600lbs Amberjack...okay maybe it was only 60lbs that I caught last weekend. This sucker was a real fighter...took me about 35 minutes to get in the boat. Honestly, for a second I thought I had Moby Dick on the end of my line. I'd reel-in, pull-up on the line, and he'd just take back all the drag. Anyhow, having a strong grip (and caluses) certainly helped in this situation...I may have cried a little though...
Buttkampers, Suzanne and Bonnie (in picture below flanking the sides) competed in, and completed, the Warrior Dash a couple weeks back. They reported that all the glute work performed at Buttkamp really helped them plow through the course. Nice job ladies!
For more information regarding Buttkamp, our bootcamp styled classes designed to improve strength and conditioning, click HERE. Unsure, watch the video below to get a better feel for what we do in class.
Finally, distance coaching client Frank, is still making awesome progress. Progressive overload is working just fine right now. He just pulled another 10lbs PR (335lbs), and below is the picture to prove it.
Don't let a busy schedule, or a long commute prevent you from from experiencing our individualized strength and conditioning programs. For more informatin about our distance coaching training options click HERE!
Chris
SAPT Closed 6/2, 6/3, and 6/4...Powerlifting competition to blame...
Good morning SAPT'ers, Just a reminder that SAPT will be closed today (6/2) and the remainder of this week (6/3 and 6/4). Sarah, Ryan, John and Sean will be smashing weights (aka lifting them with great fury) at a powerlifting competition down in Charlotte!
Be sure to check our Twitter, Facebook, and Tumblr for frequent updates!
SAPT will resume normal operations Monday, 6/6. Have a great weekend!
I used to be sweet…
Chris
