Tilling the Ground

I work with a variety of people having a variety of job descriptions possessing a variety of ability levels. I do not know much about them when they start their exercise and nutrition regimen with OSTS. Where do we start? We till the ground.

After a few years of approaching human performance through concerns of impressing my clients through get rich quick results and extensive initial exercise regimens I realized I was taking a huge risk with their bodies. Was I really preparing them to perform better at work, lifestyle, and personal life? The answer is a resounding "NO". I don't care how much weight they have lost or how much stronger they were after 3 months with me.

We know nothing about what people can do when they step into our exercise environment. After analyzing my clients results, my conclusion was that I needed to change my format. I was running 12 total introductory classes, three times per week and introduced the swing, TGU, clean, squat, press, and snatch...in addition to a lot of bodyweight exercises. The result was a lot of poor form. Not the clients fault....but the specialists fault. TMI----too much information.

I concluded that we were going to slow things down; 8 total classes, two times per week, and the focus would be preparation to perform the basic 6 of the RKC. Here is a summary of what we do:

Week 1: Rowing machine intro; joint mobility; learn to squat

Week 2: Week 1 + More body weight exercises

Week 3: Week 1 and 2 + TGU, Goblet Squat, Intro to the Kettlebell Swing

Week 4: Week 1, 2, and 3 + the barbell deadlift

Note: we do not prescribe external resistance until the 5th workout (3rd week)

Double Density

Double Density was a concept I stole from someone I respect..;-).

In the following double density workout we concentrate on shoulder stability and strength utilizing the kettlebell snatch and the 1 arm press and Posterior chain/pulling utilizing the rowing machine, snatch, and ball slam exercises.

Here we go:

5 rounds:

1. Row: 500m, 400m, 300m, 200m, 100m

2. KB snatch: 10e, 8e, 6e, 4e, 2e

3. Ball slam (20-40#): 20, 16, 12, 8, 4

4. 1 arm press: 10e, 8e, 6e, 4e, 2e

Note: This is a strength con. Remember to never trade form and function for a fast time. If any part of your form breaks down then take a break before you resume!

Scale Back Alabama

Goals and Motivation. It is great to have an organized team effort in accomplishing a goal.

In "Scale Back Alabama" the citizens of our state are invited to form teams of 4 people that aim to lose 10 pounds over 10 weeks. Weigh ins begin this Monday, January 25 and the scale back concludes with ending weights recorded the week of April 10.

The Good: People working together in an organized fashion to modify eating habits and get some exercise to accomplish a goal. I love this concept, that is why I joined a team and will scale back to my high school wrestling weight. Note the confidence in that statement. If you are participating in this program, as with most things in life, if you believe you will do it you will do it.

More Good: I have several "scale back" clients that have lost in excess of 15 pounds that are working to the max NOW(modified eating habits and exercising regularly), not waiting until January 25 weigh in. Evidence of a person that will accomplish their goal.

The Bad: Most people will fall out of the modification funk and return to their previous lifestyle; and not only gain back their 10 pounds but add a few more for body shock insulation. Much like the concept as to why diets don't work and lifestyle modifications do.

More Bad: While during the lunch break at a company wide function (Training Day Monday) a "scale back" team leader was examining their teams lunch plates. She wanted to make sure that everyones' plate was full and that all her team members grabbed dessert and went back for seconds. Is this not similar to the bariatric (gastric bypass) candidate with a BMI between 39 and 40 eating their way to a BMI over 40 so they can "qualify" for the surgery. Think about it.

Lifestyle modifications. Are you going to continue your behavior after our 10 weeks?

Metabolic Conditioning

I am a fan of some crossfit workouts/exercises. For metabolic conditioning I like functional, body weight movements with little to no external resistance. My philosophy is that a massive amount of external weight for time teaches nothing but poor form/body positioning.

An example? Thirty 135# clean and jerks for time is silly. Especially when most videos show a power clean and a push press. The "floor to overhead" concept as counting as a rep contradicts the definition/explanation of this workout.

Should you choose to bust out a strong first 1000m row this will challenge the most fit of the fit:

For time:

a. 1000m row

b. 21-15-9

1. Wall Ball - 10 foot target

2. Butterfly Sit Up

c. 1000m row

Learning in Reverse

The idea for this weeks' posting came to me while studying for my next credential, the Certified Kettlebell - Functional Movement Specialist (CK-FMS). A more friendly subject line would be "Evolving in your career". No matter the title, I am sure any one of you that are in and/or have been working in human performance can relate to this storyline.

Now a little about how I came to the place I am at today:

I will get opinionated in some of these evaluations; I learned something from each of the following experiences and am not intentionally demeaning, just stating my facts from my experiences.

1. ISSA Certified Personal Trainer (January, 1997). I will not forget Fred Hatfield, the man who got my wheels turning and geared to become a strength professional. A lot of good information for a weekend course. The only problem is there wasn't a pass/fail test, therefore I can't categorize it as a certification, but a seminar.

2. Lorain County Community College (1997-1998). I had to get started academically because my background was business. Some of my best teachers were at this small college in Elyria, Ohio, Jim Blahnik (A & P) and Harry Kessler (Microbiology).

3. Appalachian State University (1998-1999). Master of Science in Exercise Science. Thank God for APP believing in me enough to put me in front of a class to teach with NO BACKGROUND, just a high Quant score for Biomechanics.

4. NSCA Certified Strength and Conditioning Specialist - CSCS (1999). For the academic in me. Finally some accountability in a certification. Preparation was key for this exam. A must certification for anyone in the field, however it lacks the physical one-on-one examination needed for a complete experience.

5. Auburn University (2000-2004). Instructor and PhD student in Nutrition. A great experience teaching 100 plus students per class and researching areas that do not interest me. Chalk it up to experience, get the dietitian license and move on.

6. CrossFit Level 1 (2007). Crossfit is a perfect fit for the individual with no educational background in physical activity. The information is good, the seminar is informative, and the workouts intense. It is a seminar, not a certification again because there is no pass/fail exam for accountability measure.

7. American Kettlebell Club Coach - AKC (2008). Perfect for the person that wants to train with kettlebells for competition. Again, the information was good and informative, however, the experience lacked a formal examination process forcing me to deem it a seminar.

8. RKC (2008). The smartest thing I ever did for myself. You get physically challenged, evaluated, and are put in a position to instruct a victim. We would have more qualified personal trainers if all certifying agencies were to take the approach of the RKC. ACCOUNTABILITY.

9. CK-FMS. (May, 2010). I am planning 4 months of preparation for this 4 day workshop and subsequent exam and case study.

Why CK-FMS? Because in all my experiences, certifications, and educations someone is finally approaching human performance at a defined beginning point, CLIENT EVALUATION before programming.

Isn't this where we all should start our careers in personal training? Hence the title of this post.

If all of the certifying agencies would have a recommended beginning point of evaluation that is standardized no matter the client, then we would have less injuries. RKC has a training progression that separates it from the others.

Long ago my dad taught me that if there is a day when I know everything and stop learning then I will be a dead man, whether physical or mental. I am finally pursuing a certification that provides a starting point when evaluating someone, always evolving.

Mark

My Baby Girl

She will be 3 in March. We are going to start with gymnastics.....then bodyweight, then bells...;-)

Our Wellness Intensity

Kettlebells at the CAEC Prattville facility.

When programming I categorize our workouts. This is an important concept within our programming. Some workouts are designed for a specific, rapid pace, while other styles require a little more attention and time. In most situations whenever an external load is applied the subject must alter their pace to accomodate textbook form in completion of the movement. In this scenario, textbook form is further expanded to include individuals' mechanics.

An example - The back squat (external load across the shoulder blades and/or trapezius) for individuals with long femurs in relation to their lower leg. Assume an issue where the weight bearing lower leg bone, the tibia, creates a low degree angle in relation to the floor in the bottom of the squat. We further complicate this situation by assuming the subjects' weight is not in their heels, but concentrated more in the arch and toes of their feet. Hypothetically, this movement could force the patella to an unnatural position of 1-4 inches beyond the toes generating shear force that over time could expose the subject to a future ACL injury.

The subject in this scenario SHOULD NOT perform the back squat as part of a metabolic conditioning circuit. In fact I would present a firm argument that the individual is not ready for back squats at all. Until they exhibit the ability to perform the movement in a mechanically sound movement, then simplify first. You will make a much larger impression later.

This scenario is an example of why I have learned to slow things down with clients and not put myself in a position of yearning to impress them with how much weight they can increase under my "expert" guidance. I will have more on this topic in this weekends' post.

Our Exercise Categories

1. Strength/Power. An external load is applied and intensities are varied depending on the exercise prescription. Not for metabolic conditioning or METCON. Examples are Deadlift, Presses, KB/BB Squat, Turkish Get Up, KB/BB Snatch, KB/BB clean.

2. Body Weight. No external load is applied and no METCON. Examples are Squats, Push Ups, Squat Thrusts, Burpees, Push Ups, Mountain Climbers, "Naked" Turkish Get Ups, Sit Ups.

3. Body Weight METCON. The only true METCON in my opinion. Remember, external loads added can complicate form issues in the general public.

Example: Crossfits' "Cindy"- 20 minutes of pull ups(5), push ups(10), and squats(15).

4. Muscle Endurance. The external load may be applied as a part of a circuit added to the subjects' body weight.

For example: 1 time through for time:

100 Swings

80 calories on the rower

60 Sit Ups

40 Burps (1/2 Burpee)

20 Squat Thrusts

5. Strength Endurance. The prescription needs to not involve time. An external load is applied in every phase of the workout. The indidvidual needs to move at their own pace, however time should not dictate the success or failure of the performance.

For example: 5-8 rounds:

a. 5 Double KB Thruster

b. 7 Double KB Cleans

c. 10 Barbell SDHP

Enjoy your week!

Mark

85/15

Nutritionally I have a few bad habits. I tend to follow my self purported 85/15 rule. Choose healthy diet/good behavior alternatives 85% of the time; allow yourself for treats 15 percent of the time. I could be better and "fall off the wagon" occasionally but, the rule keeps me in check. This concept plays into my behavior modification hypothesis.

The baddest of my bad habits is caffeine intake, particularly coffee intake. So bad that back when my wife and I were operating our gym an evening client would observe my falsified evening energy and jokingly suggest decaf to me on a regular basis. In those days I would crash hard in the afternoon and crash harder when I returned home from the gym in the evening, usually it was lights out by 9PM. Call me Mr. Excitement.

Our lives were altered when we changed cities and business direction. A positive change for our family and our career. I am thankful that Gwen (my wife) met new people within our new community. While at an evening house party she noticed an interesting concept in coffee consumption (see photo). Not a new product by any means but a product that would be perfect to tame the caffeinated beast that she lived with. Immediately she purchased our new coffeemaker.

The Keurig brews one cup at a time using individual coffee/tea/cocoa servings. At first this was difficult, I continued my excessive consumption, drinking an average of 5 servings per day. I realized that although excessive, the 5 cups per day was about 1/2 of my previous consumption; this should give you an idea of exactly how much this caf-fiend was drinking.

As our caffeine budget continued to expand (individualized cup brewing is not cheap) I was reminded that my caffeine habit wasn't improving (although cut in half it was still too much). We decided to limit consumption to two cups per day. I further hamstrung this modification by limiting myself to 1 cup of coffee and 1 cup of tea/decaf/cocoa.

Since this extensive action of behavior modification my workouts are better, I have more energy throughout the day (no more naps-can't afford to now), and I am more relaxed. You see, to be successful using the 85/15 concept of behavior modification you must modify your 15 percent. Remember, your 15 percent is usually the things in your lifestyle that you enjoy the most (or you think you enjoy) when compared to other alternatives. It is easy for most of us to overdo our 15 percent; whether it be bad food, recreation time, television viewing, and yes coffee consumption.

Behavior modification.

1 Kettlebell and your Body Weight - Advanced

*Kettlebell and Body Weight Tabata Circuit (20 seconds work:10 seconds rest)
*8 exercises straight through X 4-6 rounds; 1:10 between rounds (follow break on the gymboss or stopwatch)
*Try to track your reps; keeping the rep number consistent every round
*When your reps start to decrease consistently it is time to end the workout; 4-6 rounds
*Form before reps; remember in workouts like this it is easy to get sloppy; when sloppy form sets in set the bell down
*Use a kettlebell you can manage based on your strength level; a 24 kg should be used for the stronger males, remember the movements are going to yield "your" desired results, not the external mass

1. Swing
2. Push Up
3. Mountain Climbers
4. High pull Left
5. High Pull Right
6. Burpee - 6 count
7. Thruster Left
8. Thruster Right

The Turkish Get Up and ACL injuries?

Really? How does a movement intended to stabilize the musculo-skeletal system lead to ACL injuries? Well...

A client informed me that his surgeon friend evaluated 2 ACL tears in individulas while performing TGU's. My response....NONSENSE....UNLESS...

1. The TGU was the straw that broke the camels' back. Meaning the tears were waiting to happen and the movement climaxed the tear. Even in this instance it does not make sense to me...ASSUMING the correct TGU protocol was followed.

2a. The victims were not following the appropriate TGU movement protocol

2b. The victims used too much weight to fast, probably while not following the correct TGU protocol.

Whatever the reason, the higher ups of the RKC and other reputable organizations establish a protocol for a reason. Injury prevention is the main reason. The bbottom line.....

FOLLOW THE PROTOCOL! I don't care how cool you look doing massive weight or doing funky style get ups before you are ready. Learn the protocol and live the protocol before you attempt to advance. Here is my example:

I started back doing get ups with the coming of the New Year. At my own admission and fault, they had been written out of my training for December. How did I activate these stabilizers?

With a 16kg bell I performed 20 total TGU's in about 30 minutes. With each get up I held the position for a 10 count (in my own head). Talk about major concentration vibes! A 16 kg TGU is about 30-35% of the mass that I can use to complete 1 TGU at maximal effort.

I will have more about this in the very near future.

Tuesday, January 5, 2010

Warm Up: 500 m row; Posterior chain joint mobility exercises

DeadLift 3 @ 60%

5 X 3 @ 75%

Tactical Pull Up 5 X 5

10 minute curcuit; count rounds

a. KB Snatch X 5 e

b. Wall Ball X 10

Monday, January 4, 2010

"Baseline"
1 time through for time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Box Jumps (20")

Finish with some kettlebell skill work; your choice.

Saturday, January 2, 2010

Warm Up: Row 500m; Joint Mobility; posterior chain

Deadlift:
3@ 60%
2 @ 80%
3 X 2 @ 95%

Double Press: 5 X 5 @ 80%

10 rounds; perform a and b consecutively; rest 30 seconds between rounds
a. Farmers Walk X 40 m
b. 2 bell swing X 10

Happy New Year!!!!

Workout Today: Rest Day

Reminders:

I am a diet basher. I bash the healthiest of the purported "healthy" diets. Most of these lifestyles are nothing more than glorified Atkins eating plans using healthier food choices. A recipe for lean bodies, yes, but also weakness for most.

Resolutions do not work. Modifications to your lifestyle do work.

With your diet modifications I have found that if you follow your plan 85-90% of the time you will have success. Remember you are human; if there is something you really want then you will have it eventually, whether it is healthy or not. Here is where the 10-15% margin of error comes to play. Have what you want with moderation and variety. Do not be so hard on yourself and live your life your way.

Tomorrow: Deadlift, press, farmers walk, and 2 bell swings.