Get People Excited About the Basics

If you are ever in need of a bout of inspiration in the health and fitness world, just travel up to quaint little East Greenwich, Rhode Island for a weekend. While there, be sure to stop by the Poliquin Group‘s brand new facility, complete with a 20,000-square-foot gym (with all Eleiko bars and plates), a supplement bar (all Poliquin line), a café (entirely gluten-free), a classroom (state-of-the-art), and even a student lounge (with couches, refrigerator, etc.). Heaven exists people, and it’s in Rhode Island.

This past weekend I had the privilege of attending the Dynamic Movement in Sports Symposium hosted by the Poliquin Group. Saturday belonged to Coach Christopher Sommer of GymnasticBodies.com fame. This guy has been a Junior National Team coach for about 40 years, so what he says is law. It was very cool to work with someone who had zero desire to over-hype, blow smoke, or romanticize his product; rather, his method has been proven over and over again through his athletes. In the very near future I will be working through his Foundation Series, which comes highly recommended from many others in the field.

On Sunday morning Jeff Serven of Trident Athletics gave a lecture on his view of CrossFit, heavily informed by legends such as Mark Twight of Gym Jones, James FitzGerald of OPT, and Charles Poliquin of Strength Sensei, not to mention Jeff’s 10 years spent as a Navy Seal. I found this presentation to be very refreshing because he spoke openly and plainly about what it is we need to do as fitness professionals: get results, regardless of allegiances or biases towards any one sport, method, or program.

Derek Woodske, a Poliquin Group staff member and overall badass, gave the last speech of the day on supplementation recommendations for CrossFit athletes. Suffice it to say that the biggest thing I learned from listening to Derek talk for 2 hours was that I need to listen to Derek talk more often. The guy is incredibly open-minded and easy to talk to, especially for someone who has the wealth of training and coaching experience as he does. Check out his video blog here.

All this recap leads me to a crucial point I was reminded of this weekend: coaches and trainers need to get their athletes and clients excited about mastering the basics. Which basketball team will win: the one who shoots 8 for 20 from the 3-point arc, or the one that’s 18 for 20 on lay-ups? Or what about a general fitness client: should they try box jumps if they cannot properly squat with just their bodyweight?

For instance, you’ll often hear about some of the best weightlifters in the world coming into the gym and warming up the exact same way, every single session. Why is that? Probably because they are still working on mastering the basics: squatting, hinging, knee position, hip position, shoulder position, bar speed, extension, etc.

In the context of martial arts, you should always adopt the white belt mindset: humble, eager to learn, and respectful of the process it takes to improve. Gordon Emory, the owner and head instructor over at Charlottesville Brazilian Jiu-Jitsu, recently sent out an email that ended with, “A black belt should be a master of the fundamentals.” And believe me, you do NOT want to get triangle-choked by Gordon.

Now if you are a trainer like me, then here’s something to mull over:

  1. Clients come to you because they are interested in fitness. Their goals are to look good, feel good, and have fun.
  2. Your first priority should be to get them moving well in basic ways: squat, hinge, push, pull, breathe, walk, etc.
  3. In order to do so, you need to keep them excited about their progress, and use what they want (look good, feel good, have fun) to motivate them to improve.
  4. Shortly thereafter, you should start discussing the fundamentals of nutrition, NOT some crazy 30-day challenge. I’m talking about real food, meat and veggies, colors on your plate, drinking water, etc.
  5. At some point later you should mention sleep quantity, stress levels, setting goals, etc.

Sexy? Hell no. Effective? It will be, but only if you as a coach or trainer get people excited about mastering the basics. Thanks for reading. By the way, check out the November 2013 issue of the Performance Menu for an article I wrote titled, “Health and Fitness Production vs. Consumption.”

 

Advertisements

CrossFit Charlottesville Programming

I recently got the opportunity to program the workouts at CrossFit Charlottesville for April and May. About three years ago I first read an article Greg Glassman wrote titled, “What is Fitness?”, and since then I’ve been hooked on the idea of concurrent strength and endurance training.

These next two months at our gym are going to highlight the Olympic lifts, gymnastics skill training, sustained aerobic power output, and short, intense anaerobic bursts, in addition to several classic CrossFit Girl / Hero WOD’s. My main source of inspiration and knowledge here comes straight from James FitzGerald over at Optimum Performance Training, a total badass who I got the pleasure to meet and listen to talk about fitness while I was in Austin, TX for the PaleoFX Theory to Practice Symposium.

In a nutshell, I’m totally stoked, not to mention totally nervous as to how this will all play out for all the amazing clients who commit their time to do the workouts we say! More to come in the future for sure about positives and negatives of the approach.

Also, been a while since I’ve posted any benchmarks. Recently clean and jerked over 200 pounds for the first time, and also pulled 385# in the deadlift. Snatched 155# for a triple somehow even though I thought it was my one-rep max, so that was fun. Looking to high-bar back squat (full range of motion) 300# sometime soon, as well as maybe get a one-arm chin-up by the end of the summer.

Last but not least, I’m traveling to Rhode Island this week to meet and learn from Charles Poliquin! To say this man is a behemoth in the world of strength and conditioning would be a drastic understatement. He popularized tempo training, speaks several languages, and has huge biceps. ‘Nuff said.

Slow Down

A series of events recently have led me to rediscover the profound effect slowing things down can have. This post inspired by Eataly in New YorkCharles PoliquinFeist, and Mark Sisson.

In November I visited Eataly Café in New York City, a completely extravagant food environment definitely worth visiting. Founded by Mario Batali, Eataly was inspired by the Slow Food Movement, which tries to pull us back towards how food used to be prepared and enjoyed: slowly. Jenni and I have been cooking a lot recently, and I am trying to pick my restaurants wisely so as to keep in line with slow, local food. In Charlottesville you can never go wrong with Rev Soup or Brookville, and in Richmond The Empress is top-notch.

In the gym over the past couple months I have rekindled my relationship with the barbell. Two months of Reverse Pyramid Training ala Leangains led to some great new PR’s in the back squat and deadlift, and I enjoyed the low volume, high-intensity method. To avoid plateaus however, I am going to spend a month or so varying it up a bit. Here’s what the lifting scheme will look like:

Tuesday: Deadlift, Good Morning, Bench Press, Bent Row (10 x 3-5 @ 75%, tempo 30X2)

Thursday: Back Squat, GHD Sit-up, Shoulder Press, Chin-up (10 x 3-5 @ 75%, tempo 30X2)

So basically this is an “Advanced German Volume Training” as Charles Poliquin calls it, so I will hopefully not only get stronger but also get a little bigger. With the slow tempo I am geting around 25 seconds or so Time Under Tension per set, so this lifting scheme builds relative strength as well as hypertrophy. In summary, when lifting something away from the Earth, go quickly; when lowering it back down, count to 3. Exhausting, and hopefully effective.

On the music front, I’ve been on a total Feist kick recently. Great music to lift to if you aren’t a metalhead. Here’s “The Bad in Each Other” off of her newest album Metals:

Thanks for reading! Enjoy some slow time with friends and family this holiday season, perhaps with some slow food and slow lifting thrown in as well.