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Tag: fitness (page 1 of 2)

You’re a Trip, Man

Have you ever gone on a cross-country road trip? Just you, a bag of clothes, and a car?

Have you ever spent extended time alone? On purpose?

A few years ago, I got in my car and started driving west. I’m a creature of comfort. My family is easy to be around. My friends and I have great discussion. I was coaching in a gym that meant so much to me and was a HUGE piece of my development… both as a human, and a coach.

But I needed to break the cycle. I needed to get more UNcomfortable. If I didn’t, I would never grow… at least as much as I expected from myself.

I drove out to Denver, CO from Indy in two days. I stayed at a sketchy hotel on the way out there (there was a sign that said, “Best Western is not responsible if your things are stolen”). I met some Airbnb people and finally saw what mountains look like (this just in: they’re gorgeous). I even went HIKING.

Now that trip… THAT was an experience.

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Want to Lose Weight? Become a New Person

Do you want my advice on how I keep myself healthy?

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My Freaking Hamstrings Are Killing Me

tl;dr
Hamstrings get sore more than most body parts because we never use them and I really like to make sure clients use them. They’re also really important for quality of life.

You just finished your first workout the other day. You worked on bunch of fundamental movements, such as these four staple exercises:

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The Art of Coaching: The Push Up Edition

I shot this video a while back and have sat on sharing it because the exercise technique outcome isn’t great. I think, however, this video shows a good example of coaching on the fly.

  1. Watch the subject perform the exercise and identify what is wrong.
  2. Try to think of a cue that will fix everything. If not, fix the issue that will give you the greatest progress.
  3. When that doesn’t work, try something else. For example, you can show them what is happening, or, as I did in the video, grab them and put them in the right position.

So why does his back still look so stiff at the end?

Well, Ben has been working out for a long time. During his years in the gym, he has heavily cemented his push up pattern (the one you see in the video) over this time.

Maybe I could have made it look perfect, but at what cost? Providing too many cues ensures that no long-term progress is made and puts the client in a stressed out psychological state. They’re either frustrated with you, the trainer, for not being able to help them, or they’re frustrated with themselves for not being able to do what you are asking them.

In my experience, I won’t fix Ben in one day. He has too much neurological stiffness to overcome. He’s quite coachable, but he’ll still be resistant to adopting a new pattern.

What I can do, however, is remind him every time he does his push ups to finish with his arms long like they’re reaching through the ground. I could also have him bring his sternum to his spine, as I tried in the video. Or I could try a million other cues.

Then, I’ll probably notice his “reach” is actually just a crunching motion around the level of the 8th thoracic vertebra, T8. That’s that rounded hump in his back that I mention in the video. You’ll notice that the angle here increases after I cue him. He doesn’t want to turn on his serratus anterior muscles to give him the reaching motion, so he makes his arms longer by crunching them forward.

So then, I have to fix the damage from my previous cue. “Try to stay long through here like a board or piece of wood.” The problem is that it’s really difficult to get someone to differentiate levels of the spine like that. Maybe I get out a PVC pipe and put it on his back to help me. Maybe I give him a different exercise. Maybe I leave it alone and see if it gets better next time.

I will remind him every day I see him, and eventually his brain will learn the new pattern. My cues will change in the time being because there may be a better one for him next week. I’m not necessarily striving for perfect form, just better form.

I know all of this might seem like random babble, but the art of coaching is honing in your thought process and sprinkling in creativity. I’m just trying to give you an example.

Client Show Off

I just wanted to share with everyone some hard work from one of the morning clients at IFAST over the last week.

Squat. Bench. Deadlift.

Maria has always been fun to train since she’s very physically healthy. She works hard and just needs to be pushed on some occasions. Her technique is usually flawless.

I swear I don’t just beat her up all the time, but sometimes you should push the envelope a little. She went heavy on her last two sessions, now we’ll back down and let her recover.

Great work, Maria!

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