Monthly Archives: June 2017

Optimal Training

“Complexity of drills and apparatus often seems to replace optimal simplicity, technical correctness and elegance.” – Unknown

The bottom line upfront:  I am known for my bias towards training that makes use of relatively simple methods.  Further, I am also known to leave no stone unturned and am open towards learning new techniques and material.  In the beginning and end, I must be able to shape my training around the needs of the individual client, and meet them at where they stand.

Optimal Training is defined by the client.

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The basic barbell. Historically proven effective at building strength in fundamental movements,Infinitely loadable and something that has stood the test of time. One of the five major tools I use with a broad clientele and nearly as simple as simple gets in the gym. That said, not every client picks up a barbell nor is every client confined to only five tools.  It’s always a case of “which tool works best for this individual, right now?”

I’ve written numerous blogs on the value of simplicity in training, and on the attraction of flashy workouts.  I’ve also stated that “training” and “working out” are different things and that some trainers cannot separate the two.

My training is anything but flashy. If anything,I believe it would be closer to an educational course at the University of You.

I believe everyone should engage in exercise.  I also believe that exercise (or working out) is good enough for a portion of the population. For others, this won’t do, at least not in the long haul.

Properly structured training as defined by the individual is the most efficient path towards a given adaptation. Depending on the goal and starting point this could be a long journey.  Properly structured training means that everything being done fulfills a need and is in step with the clients present status.

Further,that there is a defendable reason why an exercise is there.  That its not an arbitrary listing of exercises, sets and reps. When I say defendable, I mean defendable against high bandwidth trainers,not against an unknowing public that automatically assumes all trainers are highly capable.

Case in point: I’m old enough to roll my eyes every time I see “Death by Burpees” as part of the days training requirements.  I have coach friends that have personally lost high double to triple digits in weight, I have several that are competitive lifters, many with standing records and others that are stronger and move better now that they did more than a decade ago.

None got to where they are now solely due to “Death by Burpees”

 

Are Burpees inherently bad? No, they are not without purpose.

Have I ever programmed Burpees? Yes,quite selectively and infrequently.

Can they be programmed intelligently? Yes, but I have yet to find a time where another exercise wasn’t a better/more efficient/safer choice on a client defined basis.

I can almost forgive the high rep Burpees if they part of a better constructed whole, with the remaining 90% of the session being composed of exercises with a greater return on investment.  It’s when the high-rep Burpees are the cherry on top following exercises that defy logic, biomechanics, client prescription or the old school smell test.

It’s in those scenarios where I start questioning the trainers ability, or at lest their dedication to their craft.

 

 

 

Ethics and Education

One of my grand goals is to influence future generations of personal trainers.  I wish to make an effort towards improving the standards of service commonly found in our industry.

I want to help produce the trainers that I wish I had. 

I believe education includes the production of trainers that can engage their cortex, that are not afraid to ask questions and are willing to work with other professionals.  I’ve seen far too many trainers that fail to meet these criterion, and a few that challenge the belief that there is no such thing as stupid questions.

The universe recently presented a job opportunity that based on requirements, I could be considered a near-perfect candidate.  I have above the preferred level of education, well above the preferred level of industry experience and a previous work history that includes academic teaching positions and public speaking.  The teaching hour requirements and travel distance were not unreasonable.  I never bothered looking into the pay or benefits.

Teaching personal training students would be a ideal way to influence things. My passion for trying to improve things outweighs what I would get paid to do it.

After further consideration, I may not have been such a near-perfect of a candidate.  Based on my resume’ I could be considered over-qualified for the position.

The problems:  The course is based solely off a singular textbook and designed to get the graduates to pass the exam, which admittedly isn’t the easiest test.  A personal issues of mine is that I don’t fully agree with textbook (none are perfect) and what the courses goals should be aimed towards.

I cannot teach material that I don’t fully support. In my opinion, getting someone to rote memorize material to pass a test versus actually educating someone are two vastly different things. There are apps designed for the former, but they aren’t very handy once you have a live person in front of you.

I want to help produce trainers that are qualified, not just certified.  To do otherwise would only contribute to the problems our industry faces,and my heart wouldn’t be fully into things.

Disordered Eating

“Your ideal body weight is the range where you feel healthy and fit, have no signs of an eating disorder to maintain that weight, and have healthy functioning immune and reproductive systems.”   Dr. Carol Otis

I am not a Registered Dietician, nor do I hold myself out as an expert in nutrition science, biochemistry or food psychology.  That said, I am not without some knowledge on the subjects and happen to know a few people that are very sharp in those areas. I subscribe to the idea of eating like an adult, and enjoying a variety of foods.

Each state in the United States has its own set of nutrition laws(1) and personal trainer certifications draw professional lines when it comes to dietary advice and prescription. The prescription of supplements is generally outside of a personal trainers scope of practice. This of course does not mean there are not trainers profiting, or recommending them.

 

“It is the responsibility of the personal trainer to educate clients about the risks of disordered eating and to avoid promoting risky weight loss behaviors or setting unrealistic goals.”  NSCA Essentials of Personal Training, 2nd Ed.

There are short, and longterm medical and psychological implications associated with disordered eating, which includes anorexia and bulimia nervosa, in addition to fad dieting,highly restrictive diets (I.E. the Grapefruit diet) or more extreme dietary approaches.

“You who are so good with words, and at keeping things vague…”                     Diamonds and Rust, Joan Baez

As a trainer, you were hired under the presumption that you were educated and professionally competent.  Whether it be the truth or not, your words still matter, at least to an uneducated population. An inappropriate comment, questionable supplement advice/prescription or unrealistic goals or before and after photos(2) can serve as a trigger for someone already susceptible to disordered eating.

Nearly 100% of all disordered eating cases I’ve come across over the decades involved the use of questionable supplements.

When friends or acquaintances present me the supplements they are being told to purchase, I immediately check labels for a few things; Is this a single ingredient or multi-ingredient formulation? If multi-ingredient, is anything marked as “proprietary”?,  If multi-ingredient (with or without a proprietary formulation), how many ingredients contain stimulant, diuretic or laxative properties?  Lastly, “What does this formulation contain that has evidence of being effective for the users intended purpose, and what is the strength of the evidence?”

Remember, I stated that I’m DON’T consider myself an expert in these matters.  Las Vegas odds suggest there is a 50% chance that I know more about the product than the person selling it to you.

1. http://www.nutritionadvocacy.org/laws-state

2.http://www.huffingtonpost.co.uk/2015/06/17/fitness-trainer-fakes-fitspo-photo_n_7602304.html

Redefining Progress

CLIENTS STARTING POINT…………………………..CLIENTS GOAL(S)

As trainers, our job is to fill-in the dots between the two points.

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Ideally, we select a balance between the most appropriate choices and the optimum tools.  Risk to Benefit ratios based on the individuals needs are considered, and we live by the golden rule of “First, do no harm.”

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Don’t be that trainer. 

Further, we do not attempt to use methods we have not tested ourselves, or teach lifts we don’t actually know….I don’t care how many times you read page 123 of the CPT book.  Pre-supposing you have a total absence of closely related experience, how well can a trainer understand something without first-hand experience?

If you don’t  fully understand something, you cannot apply it.

If a clients starting point, goal and dots in-between cannot be supported at my skill level (or fall outside my scope of practice) then I refer to someone that I believe can help them. Personally I wish more trainers would do the same.

SIDENOTE: I can understand how a trainer might think that referring a client out might make them feel, or be viewed as less of a professional.  I completely disagree, if anything I believe it makes you look MORE professional, especially if you happen to have a speed dial of local professionals to refer.  This could be a more experienced trainer, a trainer with specialized education or an allied health professional.  If they do their job right, you come off looking good because you were the one that put the client in the right hands, the client wins by getting the help they need and the referral wins with some added business.

 The Dots in-between.  Rarely is training purely a linear effort. Life has a way of changing things on you and it doesn’t happen on a predictable schedule.  While part of me would love for EVERY session to end in Personal Records and more weight on the bar, this won’t always be the case, nor should it be the goal of every session or is the need of every client.  Progress can be defined multiple ways, and its not always “It was heavier than last time”, although that too has its place and is not without merit.

What you do during those dots in-between counts.  If the dot filling trainings defining characteristic is you laying in a pool of sweat, nauseous and unable to move very well over the next few days, then I ask how is progress being defined?  Was the goal you getting your ass kicked less?

N=1 Example: Four weeks ago I started the GMB Integral Strength program as a break from my Powerlifting training.  It’s a 100% bodyweight program and the only loaded movement I’ve perform is daily use of my ShouldeRok.  I knew going into the program that there were certain movements I would do well in, and others quite poorly.  On day 1, I was tasked to record my standing long jump. Although I did passably well, my mechanics and timing in the initial counter-movement was poor, and my landing mechanics were borderline dangerous.

I didn’t bother re-measuring my performance until today.  I spent my training dots working on jump form, breathing pattern, landing mechanics and ankle mobility. I have improved my jump performance by 12%, have better jumping form and reduced my chances of an ankle injury.  My progress during those dots was defined by my ability to improve one small, but important detail at a time, or at least to have my jumps “feel easier.”

I’ve also rediscovered the fun of sprinting 20-50m.  I haven’t been timed or filmed yet, but look forward to the opportunity to do so, and possibly attend a Sprinting course at a later date.

Link to my GMB Testimonial!  https://gmb.io/reviews/#is