Lessons from Westside

“To me, the sign of a really excellent routine is one which places great demands on the athlete, yet produces progressive long-term improvement without soreness, injury or the athlete ever feeling thoroughly depleted.

Any fool can create a program that is so demanding that it would virtually kill the toughest Marine or hardiest of elite athletes, but not any fool can create a tough program that produces progress without unnecessary pain.” Dr. Mel Siff

I truly believe in those words, and to this day I am constantly looking for ways to make something slightly better. Despite some philisophical differences between the coaches whom I look up to, all have taken the path of consistently seeking improvements.

Taking a broad view of things, I asked myself how I could I improve things across a training continuum beyond getting better at what I already knew.  Undoubtedly there were stones left unturned, and I have no issues with looking at material from a wide variety of people.

The majority of my last two years training has been using the Westside Barbell Conjugate method. From the outset I knew the education and training would be mentally and physically demanding, and would touch into a few areas I might not have previously given much thought.

Ironically, this isn’t a course I widely recommend for most trainers. I base my recommendation for or against it based on the individual asking, and have already talked a few people out of it. My opinion is that a certain mindset, dedication and willingness to learn is required along with knowing the populations they typically train.

The course itself isn’t widely recognized and is more of an education than a certification. In complete fairness, I say the same thing about numerous other courses as well.  A high percent of the criticisms I’ve heard against the course come from people without an actual understanding of the methods and materials.

I don’t agree with 100% of the material in the course, and was bold enough to state my opinions in my examination essays.  I couldn’t have done too bad as I passed with very good marks.

Reading…Lots of reading. Many of the core texts are translations of Russian works and not the easiest reads.  Even Louie Simmons writings can be confusing at times as being concise is one thing he is not. Thankfully I already have a daily reading habit.

Test preparation is redefined. Only a singular text is required for most Certified Personal Trainer exams or even the more difficult Certified Strength and Conditioning Specialist exam. CPT exams vary in difficulty, but the major three organizations (ACSM,NSCA and NASM) all have fairly high failure rates.

That said, it is entirely possible to pass the CPT/CSCS exams without previously training anyone, or even yourself.  Therefore it is possible to pass the exams and have no idea of what you’re doing.

The Westside Barbell Special Strengths Certificate requires familiarity with a minimum of six books, and up to sixteen books and a dozen DVD’s to be considered well prepared. Unless the individual is already an experienced lifter or coach, I believe it is near impossible to understand the material without having gone through the process of training yourself in the Conjugate method.

The exam is largely essay based, and answers using rote memorized quotes from the texts without further explanation in your own words is automatically marked incorrect. One of the two hand graders of the exam is the man who authored many of the books.

It can easily lead to additional education costs…The first Westside video I watched was on General Physical Preparedness (GPP). Despite coming in with a decent understanding of GPP, my initial notes suggested I pursue more education in several of the methods.  I therefore took the time to certify in both Kettlebell (under Dan John) and Mace (online under Rik Brown), read everything I could find on John Brookfield’s Battle Rope Training and Joel Jamieson’s writings on conditioning.

FACT: I also attended the Functional Range Conditioning Mobility Specialist (FRCms) and Kabuki Movement Systems Level 1 course as I felt both added to the Westside material. Namely as a means of restoration (FRCms) and Teaching/Movement and Correctives (KMS)  Both are courses I highly recommend.

That was based off just ONE DVD.  The other books and DVD’s each created their own needs for greater instruction.

You will HAVE to get under the bar, and know what its like to struggle… The math and physics of the lifts are not beyond the reach of someone with a high school diploma. Having the ability to schedule, apply and optimize those numbers into tangible results is another matter entirely.

An actual understanding of the lifts requires you to lift things and train in the method over a period of time, with a year often being considered the minimum.  I believe there are things learned under the bar that cannot be taught by any textbook.

A minimum-minimum of 4 training sessions per week will be required from you. 6-10 sessions per week is not uncommon. Every session is as much an education as it is training.

Personally, I feel participation in a Powerlifting meet should be a pre-exam requirement as its a challenge open to nearly everyone and tests ones ability to program and peak for an athletic event. If you succeed or fail you will still come away with new insights into training.

Reflecting back on this, I came out of this process as both a better coach and athlete.  I cannot say the same for every course I’ve taken.

 

The Tipping Point

“When you see something that is not right, not fair, not just, you have to speak up. You have to say something; you have to do something.”  John Lewis

“…unsolicited gym advice is often not well received. Even if coming from an educated, well-meaning and respectful approach.”      A constant self-reminder.

I believe my self-reminder to be true and I largely keep to myself. I also believe there is a tipping point. Namely, when someone is going to injure themselves if left unchecked.

In the space of less than two weeks I’ve witnessed two people get pinned under the bar while attempting to bench press. The first time I was the person that pulled the bar off of them, the second thankfully had someone standing there to help them.  In this case, the tipping point was right after the bar left the stands.

The first person didn’t know how to bench press, and was honestly receptive to properly learn the technique. I never bothered approaching the second person and hopefully they learned from their error…which in this case was “don’t put so much weight on the damn bar for rep 1.”

A few facts about barbell bench pressing…

It’s a lift with attributable deaths. (The worst case versions of what happened to the two people, thankfully neither were hurt)

Even though you are laying down, it is still a full-body movement. Literally from the feet to the grip. (Neither person knew this fact, I can tell by observation)

Not everyone has to bench press, and some people probably shouldn’t as there are other exercises better suited for them and their goals.  (Neither person knew this fact)

Every great bencher started with an empty bar. (Neither person did this, both tried their first rep with more than I start with without nearly the strength or skill to do so.)

I’ve given consideration to offering free “Learn to Lift” classes at the gym.  I would cover 2-3 exercises per class to keep the material easy to absorb and initially base things off the most common exercises I see gym members performing. It would essentially be the nuts and bolts of what something is for, why something is being done and on a client defined basis how to do it.

Back in the early to mid-1980’s this wasn’t an uncommon thing for some gyms, as personal training certifications hadn’t became widespread or a potential income stream.

It’s actually how I initially learned to lift. Back then it was the Weider principles,Muscle and Fitness magazine and gym bro’s pulling me aside to show me where I was screwing up.

3×12 years later, things are guided by a lot of professional experience,NSCA/ACSM guidelines, where the evidence leads, joint structure and function and a large toolbox at my disposal. While I haven’t picked up a copy of Muscle and Fiction in years, I still prudently utilize a couple of the Weider principles.

Despite its good intentions, the idea is not without potential drawbacks. Namely, people often don’t appreciate things given freely, and there’s no guarantee that anyone would show up. There also happens to be a trainer employed by the gym, and the mere suggestion of classes could be misinterpreted as a hostile take-over.

Learning to Lift is one thing, learning how to put together a session and when to change exercise variations are entirely different matters.

I believe the universe will send me an answer.

Bad Student

“No such thing as bad student, only bad teacher.  Teacher say, Student do.”

Mr. Miyagi.

There may not be bad students, but there sure are lazy ones.

Rarely does a week go by where I am not contacted by at least one trainer seeking assistance or advice. Usually this involves programming, exercise options, client management, serving as a sanity check or on continuing education pathways.

Recently I told a young trainer to not bother asking for my advice anymore. I cannot help them, and everything I offered over the past months have not been put to use. If anything, the individual did the opposite of my advice.

The following is either the story of a bad student, or a top-shelf troll.

The trainer in question was freshly certified and either hadn’t grasped how to develop and program training sessions (their opinion), or lacked confidence in their ability to do so. This isn’t an uncommon thing.

I offered to review a draft session and discuss any potential issues noted. In full transparency I do this quite commonly and believe the process can help the student connect the dots.

By the time I received a single session plan, the trainer was already training other people.

Between the time of my request and actually receiving something, I was asked for my opinions on Multi-Level Marketing (MLM) as an added service, for a list of courses they could take to increase business and on Powerlifting for general fitness clients.

DIGEST VERSION OF MY ADVICE AND THE TRAINERS RESPONSES.

ADIVCE ON MLM: Don’t involve yourself with this. You stand the highest chance of losing money and it does nothing to improve your credibility. There is also the matter that it at least borders on violating a trainers scope of practice.

It’s worth noting that the trainer had zero education on nutrition, beyond whatever the entry level CPT course covered.

TRAINER ACTION: Signed up with an MLM. It’s speculation on my part, but the trainer may already have been signed up before seeking my opinion.

ADVICE ON COURSES: You’ve only recently certified at the entry level point. Take some time to learn how to apply what you’ve already been taught instead of jumping into something else.

TRAINER ACTION: Signed up for a course, didn’t complete it in time and has to pay for an extension. I would have rather they failed the exam on the first try rather than miss a deadline.

ADVICE ON POWERLIFTING FOR GENERAL POPULATIONS: I think barbell lifts are important and confer many benefits. That said, it takes skill to teach them effectively, and the rules of Powerlifting do not apply to non-Powerlifters.  There is also the fact that some clients are unwilling to train with barbells, and others that are at least partially contraindicated against them. The trainer has no previous exposure to basic barbell training, and didn’t initially understand the difference between basic barbell and powerlifting training.

I asked for the trainer to record their form on the lifts for review, which were never received.

TRAINER ACTION: All clients assigned barbell training, regardless of goal or starting point.

I finally received what I thought would be a draft training plan…which unfortunately turned out to be a set of excuses.

“We don’t get paid much and I’m putting in long hours. A number of my clients are flakey (don’t show up consistently) and I don’t think it’s even worth putting together a workout.”

Translation: Every session was made up on the spot.

MY RESPONSE: Get another fu-king job and stop asking for my advice.

Armed with adequate client data, I believe a quality trainer can produce an effective session on the spot, but not nearly as good as it would be if they were given some time to develop one.

I also believe that knowing when, why and how to deviate from a plan is a good thing. These are both skills developed over time after working with a high number of clients.

It’s not hard to track sessions, especially with beginners and its even easier with the inconsistent ones. Beginners do not typically require the need to record exact lift percentages of 1 rep max, rate of perceived exertion or bar velocities. They do however benefit by recording volume (how much), load (how heavy), work performed (session composition) and progression.

As a trainer you should be able to show where a client has improved from their starting point. This requires a basic level of measurements and management.

If you are going to ask other trainers and coaches for advice it helps to follow it.  You could be avoiding mistakes they have already paid the price for.

Training by Feel

You’ve built your own training plan based on a goal, number of days you can commit and even have a basic outline of what a particular session might look like,  Great!

Now what about the actual lifting

” Experiment to develop an instinct as to what works best for you. Use your training results along with past experiences to constantly fine-tune your program. Go by feel in the gym: if your biceps just dont feel like they’ve recovered from the last workout, do another bodypart that day instead.”  

Joe Weider, The Instinctive Training Principle.

Personally, I believe instinctive training is meant more for advanced lifters with years of training under their belt that are in tune with themselves.

When instinct absolutely applies…                                                                                                       1. If a movement, or range of motion hurts, stop. Don’t do it any more and get checked by a Physical Therapist.

2. When you feel dizzy or sick after completing the movement, stop.  Don’t do it anymore and get checked by your primary care provider.

3. If it seems too complex, or you cannot control the movement(s), stop.  Find a simpler version of the exercise that you can control.

4. You honestly haven’t recovered from the last session. That said, there is a difference between having a tiny bit of lingering muscle soreness and being unable to walk normally.

5. If the exercise feels harder, even if its been completed successfully in the recent past. This could be as simple as requiring another warm-up set, or could be an indicator to adjust the days training (lower the load,reduce the number of repetitions, increase the rest period or all of the above.)

Aside from those situations, learning to train instinctively is a skill which requires development over time, and ideally under the guidance of someone with far more experience.

I know when I need to change a particular exercise, how much loading I can generally start with in a given exercise and roughly what volume/density I can withstand.  There have been times where I needed to deviate from the plan I walked in the door with.

I know which ranges of motion I can control and how to set-up every lift I program for myself.  I keep a good training log and know what I have performed over the course of time, so I can quickly tell if training is stalling, progressing or needs variation.

I also notes if a particular exercise isn’t working for me, and why that might be the case. I can apply the same things to another human with entirely different goals and training capacities.

For the solo beginner there are numerous risks attached to going by feel.

1.We are not the greatest natural estimators. The overestimation/underestimation pendulum swings widely and optimal training changes over time. Changes in sleep patterns, food intake or life stress can also impact training quality.

This is why I start every session with the worlds simplest assessment:  “Hi, how are you feeling today?”  Asking yourself the same question isn’t the worst idea.

2. We don’t often make the wisest initial decisions, and exercise selection is no different. While there is benefit to learning from ones mistakes, it is even better to learn from the mistakes of others.

3. It is entirely possible that your instinct is tied to your emotional state.  This can be caused by a change in sleep patterns, food intake or life stress and can impact training quality.  On two separate occasions I’ve had to end a clients session early due to their emotional states, which in this case was anger.  Both clients were beginners, my advanced clients were able to put things aside and still complete an adjusted session.

Why is this a problem? Because if you’re pissed off, sad or mentally distracted you can easily become negligent under load.

4. We can be lazy, and instinctive training can become a built in excuse to make a session easier than it truly needs to be.  For the solo lifter, unless you are a highly motivated individual I recommend starting your training with a basic program that requires only simple adjustments.