Are you a coach or not?

As a coach, if your athlete is doing a movement inefficiently or incorrectly it’s your fault. Yikes! Hit a nerve for some with this statement...but it's still true.

A lot of you probably thought of one or several people as an example of why you disagree with this statement. Hate to break it to you, but the more people you thought of...the more you need to improve as a coach. Shots fired again! Calm down, let's discuss it.

First of all, I am not saying coaches should be able to fix everything instantly with one simple cue. We are coaches, not miracle workers. However, you have to remind yourself of the basic definition and relationship of a coach to the athlete. They are the student, we are the teacher. They come to us to learn and improve. If you walked into any classroom and the teacher didn’t teach anything or simply told you to figure it out for yourself, would you think that is your fault or theirs? When you get answers wrong would you expect that teacher to explain and help you correct it? Of course this takes effort on your part, but they are providing their knowledge and expertise to guide you to the solution.

Here a few things to consider when evaluating your coaching:

• Are you getting to each athlete in every session or class you coach?

• Did the light bulb go off with them or are they still in the dark?

• Do they understand the why behind the issue that needs corrected?

“Think of coaching each movement in a one-on-one setting. Do you feel confident? If not, then this is an area of opportunity for you. Learn more about the key points, corrections and cues.”

— Coach Holman

Coaching Every Athlete

You should be able to get around to specifically coach each athlete at least two times in a class 90-100% full, at least three times in a class 50-89% full and at least four times in a class 49% or less full. How you are specifically coaching them varies depending on the section of class. During strength, olympic lifting, skills and conditioning, this is the time for a deeper dive into their technique, efficiency and pace. We have time in between sets and reps to break things down more. During the MetCon or WOD, the feedback should be more general and simple…but still specific to each athlete. They are breathing and moving so we need to coach without hindering that, unless there is a safety concern. The only things that should be communicated to the entire class are motivation and time updates. Simply shouting out things like, “Push your knees out!”, to anyone who might be listening is not coaching. *Insert the scene from Anchor Man…LOUD NOISES!

Light or Darkness

How many different cues do you have your tool belt? The same cue word can resonate with one athlete and cause a blank stare from another one. How many different ways can you say the same thing? Finish your pull, keep your elbows above the bar, elbow someone behind you…these are all trying to accomplish the same correction. Think about each athlete in every session or class. Did you see the light go on and feel they understood what you were trying to correct or are they just smiling and nodding at you with no idea what went wrong or how to fix it? If it was the latter, did you run out of cue words or ways to fix their issue? It happens. The important thing is, finding ways to improve to prevent that next time.

The Why

Are you coaching the smoke or the fire? Once you spot the flaw in a lift or movement, are you coaching the flaw or why the flaw occurred? Seeing the bar swing out in a snatch or clean and coaching to keep the bar close is a solid cue. In order to take this to the next level you must be able to see and correct what caused the bar to swing out. This could be for many different reasons. Lack of pull, early launch, weight forward in the toes, early hip rise or how they set-up to the bar to begin with. Coaching only the flaw is coaching the smoke. Finding the fire causing the smoke is how you progress your skills to better help each athlete you have the privilege to work with.

The “uncoachable”

We all know the difficult athletes. The ones who seem to refute or ignore any coaching directed their way. Even in these situations, patience and persistence will eventually get through. Although it may not seem like it, no matter what they say or how they act, they want to get better. People respond to personalities, tone and interaction very differently socially and as an athlete receiving coaching. You just have to find the right combination to develop trust and buy-in. Stay the course.

The Game Plan

What do you need to do to improve as a coach the most? Is it increasing your knowledge and experience or the consistent application of that knowledge and experience? I have been blessed to be a coach for over 17 years and I still learn things every single day. If coaching is truly your passion there should be a relentless pursuit to get better for the sake of your athletes.

You’re not a lifeguard there to only make sure everyone is safe. You’re not a cheerleader there to shout motivational sayings. You are a coach.

6 lessons learned from over 25 years of Strength Training

Death, taxes…strength training basics.

There are certain exercises and training methods that have been around for decades and centuries for a reason…they work. Stop adding every new Internet -fad exercise by these self-dubbed “experts” to your training plan. Single Arm, single leg, barbell press while standing on a kettlebell is not a strength training exercise…it’s an exercise in stupidity. The multi-joint movements done consistently over time utilizing progressive overload are proven to give you results.

Instant gratification is for the weak.

Strength is earned. You can’t fake it. There is no shortcut. In our society, on average, if the video or website we click hasn’t loaded in less than 10 seconds we get frustrated and move on. This mentality spills over into so many other areas of our lives, but no greater than in the gym. People literally look in the mirror after one set and expect to see a difference. My dad used to tell me growing up in sports, “Every day you work hard at practice or in the weight room you deposit money in your bank. On game day you get to make a withdrawal.” Put in the work, have some patience and build your physical and mental bank account.

No matter what just keep showing up.

If we only worked hard on the days we felt good or were highly motivated we wouldn’t be very consistent. This is one of the biggest, if not the biggest factor in achieving your goals or constantly starting over. Some days you might have to back off the weight a little, change the exercise or just merely force yourself to suffer through. But if you can make it through these days, the other days are easy. If you truly want to get where you want to be then stop having “Day Ones”.

“Consistency is staying loyal to what you said you were going to do long after the mood you said it in has left you. ”

— Coach Holman

Know thyself.

What works for someone else may or may not work for you. Your path to the best version of yourself is a process and very specific to your body, your mind, your environment, your family and your schedule. Find the situation that allows you to consistently get the work done.

Enjoy the process.

Training should not be a chore. It is an opportunity every time you walk in the gym to get better, to gain strength physically and mentally. As far as I know, I have never heard anyone say that the feeling of achievement after putting in all the hard work was not worth it. You also need to avoid the comparison game. There is always someone stronger and/or more fit…always. Comparison only brings frustration and negative self-talk. Look in the mirror, that is your competition.

There is a “magic pill”.

Everyone searches for this, but is looking in all the wrong places. It’s not a secret trick or philosophy…it’s YOU. Success comes down to executing very basic principles at an extremely high level. You are exactly where you are today because of your choices and actions…nothing more, nothing less. The only place you need to look is in the mirror. Take all of that other time you spent searching and use it to get to work in the trenches.

Individual Specific Class Programming

When it comes time to do the WOD or MetCon, scaling and modifying up or down to find the appropriate level for each person is discussed and implemented. This is how each person finds what is best for them to get the intended stimulus of the workout and progress at their pace. This protocol can be carried over to the other sections of class.

You might think your programming already does this to a certain extent, but let’s take a closer look at some specific things within each of these training modalities:

1. Strength: work to rest ratios according to strength levels

2. Olympic Lifting: technical ability in multiple rep sets

3. Gymnastic Skills: work according to phase of skill development

4. Conditioning: technical efficiency in max effort intervals

Strength

All things being equal with a general level of muscular endurance, the more you lift relative to your body weight the more rest you need in between sets. When people first begin consistent strength training they can not yet lift heavy enough to necessitate the prescribed amount of rest. After the completion of a set these individuals likely feel ready for another set in as little as 30 seconds usually because of the technical limitations of learning a new movement and/or simply not being accustomed to lifting things that feel heavy.

On the opposite end of the spectrum, for those that can lift over two times their body weight in something like a back squat will need the prescribed 2-5 minutes rest between sets depending on the percentage and rep range. So how do you program for both of these extremes as well as the areas in between within a class? It can be challenging, but definitely doable.

Example of single rep Back Squats in an 18-minute time frame:

• Scaled: Individuals that do not know their max or it is below their body weight. Every Minute on the Minute for 18 minutes complete 1 x Back Squat. This gives them 18 repetitions to work on their technique and begin to understand the weight they can lift.

• Rx: Individuals that have a max over their body weight and up to 1.5 x their body weight. Every 90 seconds for 18 minutes (12 sets) complete 1 x Back Squat beginning at 75% and building every 3-4 sets.

• Rx+: Individuals that have a max of 1.6 x their body weight and above. Every 2 minutes for 18 minutes (9 sets) complete 1 x Back Squat beginning at 80% and building every 2-3 sets.

Everyone is working together, for the same amount of time and in accordance with their strength level.

As a coach, this might seem overwhelming but remember that it is not guaranteed you would have all three of these levels in every class. Here are the keys to managing this successfully.

• Clearly define what the levels are so there is no grey area

• Write down the times at which each group would do another set. For this example, everyone would begin at 0:00, Scaled would then go every minute, Rx would be at 1:30/3:00/4:30/6:00/7:30/9:00/10:30/12:00/13:30/15:00/16:30, Rx+ would be at 2:00/4:00/6:00/8:00/10:00/12:00/14:00/16:00

• Utilize a coaching EMOM. 18 minutes gives you 18 opportunities to individually coach the members. If there are 18 people that is at least once with each person, 9 people is at least twice. As you get more comfortable managing this 18 minutes this could give you 36 opportunities especially with single reps.

• Just like anything new, it can take a few weeks for members to get used to this format but they will pick it up. How you present it to them and effectively manage it can speed up this process.

“There is a way, even in a group setting, to address the individual needs of the members. ”

— Coach Holman

Olympic Lifting

Programming touch n’ go high reps and/or high rep complexes for beginners can be very detrimental to their progression. On the other hand, if our goal is heavy barbell cycling, having short rest periods for those that have a max over 1.25 x their body weight in a clean does not allow them to appropriately recover in between sets. Let’s take a closer look of how to implement these different levels within a class setting.

Example of barbell cycling with a clean in a 15-minute time frame:

• Scaled: Individuals who do not know their max or it is below their body weight. Every Minute on the Minute for 15 minutes complete 2 x Hang Power Cleans. This allows them to still work on stringing reps together, but in a very small dose and with the same movement. This gives them 15 sets (30 reps) to work on their technique and understand what weights they can do.

• Rx: Individuals that have a max over their body weight and up to 1.25 x their body weight. Every 90 seconds for 15 minutes (10 sets) complete the complex of 3 x Deadlift + 2 x Hang Power Cleans + 1 x Hang Squat Clean. Begin at 65% and build every 2-3 sets.

• Rx+ Individuals that have a max over 1.25 x their body weight. 15 minute time block to reach the heaviest weight on the complex of 3 x Deadlift + 2 x Hang Power Clean + 1 x Hang Squat Clean. They can rest as they need to in between sets. The recommendation would be 6-8 attempts within the time frame.

Utilize the same keys to success as mentioned in the strength section. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.

Gymnastic Skills

Skill progression has five main phases:

1. Strength needed

2. Acquiring the skill

3. Build under no fatigue

4. Build under general fatigue

5. Build under specific fatigue

Within the skills section of class it is possible to program for each of these phases.

Example with pull-ups in a 12-minute time frame:

• Scaled: Individuals who do not yet have the strength to do a pull-up or can only do 1-4. Every Minute on the Minute for 12 minutes complete 3 x Snatch Grip Bent Over Rows. This barbell movement is the strength marker for pull-up strength. If you can do 1 rep of this movement with 75-80% of your body weight then you should have the strength to do a pull-up. You can use a formula to estimate your max based off of these 3-rep sets to see how close they are. For those that can do some pull-ups, this focus on increasing strength will help them build more reps.

• Rx: Individuals who can do 5-9 unbroken kipping/butterfly pull-ups. Every Minute on the Minute for 12 minutes complete 3-6 x kipping/butterfly pull-ups depending on what your best max set is…should be around 60-65% of your max set (if your max set is 8 then do 5 each minute)

• Rx+: Individuals that can do 10+ unbroken kipping/butterfly pull-ups. Every 2 minutes for 12 minutes (6 sets) complete 300m/240m Row then max pull-ups until the 90 second mark, this leaves 30 seconds rest between sets.

Utilize the same keys to success as mentioned in the strength and olympic lifting section. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.

“You are capable of so much more than you think. ”

— Coach Holman

Conditioning

There is an ideal technique to rowing, running, skiing and biking just like any other movement. The more efficient you are the better you can get a true test of your long, middle and short duration fitness levels. Particularly when looking at max effort intervals, these sets will affect the beginner and seasoned member much differently. Similar to strength training, beginners do not yet have the mechanics to reach the intensity level needed to necessitate the prescribed rest. You can program for both of these extremes within the conditioning section of class.

Example with rowing in a 15-minute time frame:

• Scaled: Individuals that do not at least know their 500m and 2k row times and/or have a 500m time of over 2 minutes or 2k time of over 8 minutes. Every 3 minutes for 15 minutes (5 sets) complete a 1:45 easy pace row focusing on technique and finding out what consistent pace they can row, this leaves 1:15 rest. Also a great opportunity to coach them on understanding paces, stroke rate, etc.

• Rx/Rx+: Individuals that are sub 2 minutes for a 500m row and/or a sub 8 minute 2k row. Every 3 minutes for 15 minutes (5 sets) complete a 45 second max effort pace row, this leaves 2:15 rest.

This format with these groups also allows people to double up on rowers if needed because of number of rowers and your class size.

Utilize the same keys to success as mentioned in all other sections. Clearly define the levels, write down the times when the different groups do another set and implement the coaching EMOM.

Mindset Shift

A huge takeaway from this philosophy is breaking free of the tunnel vision view that limits how you can logistically organize sections of class. It might take more preparation, more coaching, more of the why to members, but it can ultimately help take your community to a higher collective level and create an amazing atmosphere of success.

GO BEYOND.

Strength Secrets: 14 methods to boost your GAINZ

1.STRIKE A POSE: utilize various different holds. Front Planks (elbows or hands), side planks, glute bridge double leg and single leg, lunge, wall sits double leg and single leg, squat, hollow rock, L-sit, side lunge. Hold, keep all working muscles tight. Intervals of 10 sec to 60 sec of work with 10 sec to 60 sec of rest. 4 to 10 sets.

2.STAY SINGLE: You can take a lot of exercises that are double leg or double arm and make them single leg or single arm. Squats can become front, back or side lunges, pistols, step-ups, etc. Overhead barbell press can become single arm DB or KB presses. Pull-ups or barbell rows can become single arm DB or KB rows or reverse flys. Deadlift can become single KB or DB suitcase deadlifts or single arm/single leg RDL’s. 4 to 10 sets of 6 to 12 reps each side.

3.PRESS PAUSE: adding a 3-5 second pause to various exercises. Try adding a 5 second pause at the bottom of your back, front or overhead barbell, KB or DB squats and lunges. Stay tight during the pause, use a clock or slow count, press or push back up. On any vertical or horizontal pressing movements you can pause at the bottom or the top. Pausing during different positions in the clean or snatch are a great way to focus on body position and strength in each position.

4.TAKE YOUR TIME: Tempo of each lift is a simple way to change the stimulus. I typically use 3 numbers, some use 4, either way it will take the challenge of each exercise to another level. In a back squat if the tempo is 3-3-3, that would be 3 seconds to get to the bottom, 3 sec pause at the bottom, 3 seconds to get to the top. These can be the same or mixed depending on the weight, reps and desired stimulus. In a shoulder press the same tempo of 3-3-3 would be 3 seconds to press to the top, 3 sec pause at the top, 3 seconds to lower back to your shoulder. Pull-ups with the same tempo of 3-3-3 would be 3 seconds to get your chin over the bar, 3 second hold, 3 seconds to lower. Have fun mixing up the numbers each set or each session.

5.GO BIG OR GO HOME: Giant sets of 50-100 reps. This can work with any exercise. Basically complete a max rep set, rest as little as you can, then another max set, continue until you complete all the reps of that movement. Try 100 x Devil’s Press…its “fun”.

6.DROP IT LIKE IT’S HOT: Drop sets of 50 to 100 reps. Start with a moderate/heavy weight and complete as man reps as you can (choose a weight you can at least get 10 reps), lower the weight and immediately do another max rep set, continue this pattern until you complete all reps.

7.IT’S COMPLICATED: Complexes, reps on reps of different variations of a muscle group. Examples: 5 x Strict Press + 10 x Push Press + 15 x Push Jerk (DB, KB or Barbell), 5 x Overhead Squat + 10 x Front Squat + 15 x Back Squat, 10 x T2B + 15 x Hollow Rocks + 20 x Sit-ups. The possibilities are endless. Use your imagination, but be smart.

8.BODY ARMOR: Abs, Abs and more Abs. Core work is a great way to finish a workout or to add in throughout the day. Make sure you work all variations; static (holds), rotational, linear, lateral. Also, be sure to include exercises for your back and posterior chain.

“The action itself is usually easy, it’s the consistent implementation that makes it difficult. Consistency. Routine. Attention to detail. Relentless pursuit. Perseverance. The small stuff. The mundane. Repeated action. Small steps that climb mountains.”

— Coach Kiel

9.JUST HOLD ON: Grip strength carries over to so many exercises and lifts. Do timed holds of 20 to 60 sec with plates, DBs, KBs, sandbags, milk jugs or hanging from a bar or other sturdy apparatus.

10.MONKEY ON YOUR BACK: Eccentric only loading exercises. These can be a little challenging to do, especially on your own. Pull-ups: jump to get chin over the bar, then go as slowly as possible on the way down, jump back up and repeat. Squat: loaded while in controlled tempo on the way down, lose the weight and come back up, load at the top and repeat. Push-ups: add a weight on your back, controlled lowering, lose the weight come back to the top, load at the top and repeat. Core: sit-up, add weight, controlled lowering, lose the weight and sit-up, load at the top and repeat. 5 to 10 sets of 5 to 10 reps.

11.GET WEIRD: Use odd objects…within reason. Sandbags, logs, backpacks with weights in them, stones, etc. Utilizing any of these for various carries or exercises will provide a different stimulus that will increase “real world” strength.

12.GET STABLE: Challenging your balance and stability with various exercises. Keep it within reason…don’t end up on a YouTube FAIL video. Standing on a slightly unstable surface while squatting (pillows, half bosu ball, etc) or doing a bottoms up KB press are some examples.

13.POWERFUL BEYOND MEASURE: Utilizing various explosive movements. Tuck Jumps double or single leg, DB Squat Jumps, Broad Jumps double or single leg, clap push-ups or plyo push-ups, split jumps, sprint jumps, MB throws or wall tosses. These are all body weight or light implement EXPLOSIVE, max effort movements. Increasing your muscle’s ability to contract at a high rate of speed will increase your strength. Be very conscious of how you are landing with each rep, keep good mechanics always.

14.BE AN ATHLETE: Agility. Put some cones out in your driveway to work your quickness, footwork and ability to change direction. If you have not done this in a hot minute, start slow and be conscious of the surface you are on. 5-10-5’s are an easy set up that allows a lot of variations. Set 3 cones in a line 5 yards apart. Start at the middle cone. shuffle right (5 yds) and touch the cone, shuffle all the way left (10yds) and touch that cone, shuffle back to the middle (5 yds). Start the opposite direction on the next set. You can also sprint/back pedal. The variations are limitless. Move fast to be fast.

Transfer of Training Part 2: It's not a question of IF, but WHEN

This ten-part series is discussing the transfer of training to the toughest sport there is: LIFE.

Part one was about how life can get HEAVY and how we can train to better handle these moments. In case you missed it, click here. In part two we move to the inevitable times when “life happens.”

No matter what training style we choose consistently, we are purposely putting ourselves in situations to push ourselves mentally and physically. In tough workouts, it’s not a matter of IF we will get uncomfortable but WHEN it will happen. It could be one minute or forty-five minutes into the workout, but the key factor is that, at some point, we expect it to get uncomfortable. That’s the whole point, right? We know this is what we need to do to push ourselves to new levels of fitness, strength and health.

Life is the toughest form of a daily workout. However, the amount of times we say something like, “I was really on a good fill-in-the-blank routine, then life happened.” Why do we not expect this? We might not know exactly what will pop up, but something always will. New job, lost job, injury, sickness, increased cost, flat tire… you name it. Life will always “happen.”

Does that mean we should walk around with constant stress and anxiety waiting for the next thing to happen? Of course not. What we should do is transfer our training mindset over to life. Sounds simple, but truly executing this is much more difficult.

We know the workout is going to get uncomfortable at some point. Our lungs or muscles will burn or our mind will tell us to quit. Because we expected this, we were also prepared for what we are going to do or say to ourselves to overcome it. The more we do this, the easier it becomes to break down those mental or physical barriers. In life, that “first minute” could be day one or that “forty-fifth” minute could be day forty-five. Regardless, we know obstacles are going to come up. What are we going to do or tell ourselves to overcome it?

It comes down to a personal commitment to ourselves. Change your thinking from IF life will happen to WHEN it does, how will you handle it? How will you keep going to the gym? How will you keep planning your meals? How will you continue to be present and available for your family? How will you continue to be productive in your career?

When it comes to your goals, strength doesn’t care if you had a bad day or don’t want to get up early. Neither does fitness and neither does life. You either do the work required to achieve your goals or you don’t. Period. Setbacks, obstacles and barriers happen to everyone. The ones who consistently handle them and continue to move forward can accomplish amazing things.

Keep breathing, keep moving, expect that things are going to pop up and make a plan to break through those barriers and hurdle the obstacles. You are capable of so much more than you think.

Stay strong. Be good humans. Take care of each other.

Transfer of Training Part 1: Life can get heavy

Why do you train? This is a question that gets asked a lot, but finding your why can prove more difficult than it would seem. How about keeping it simple? Train to be prepared for the toughest sport there is: LIFE.

In this ten-part series, I will discuss several ways that training transfers to the real world, and you might not realize how impactful many of these can be to you, and those around you.

Life can get heavy at times. It can feel like more than you can handle, but remember this: Because you are alive and reading this right now, you have a 100% success rate of making it through those tough times. At first, the weight of one of those tough times seemed like more than you could bear. Then, you shouldered it and began to work through it, even though at times it felt like it was continually weighing you down. Finally, you stood back up with that weight and were able to overcome it. This not only allows you to handle that weight and more, but to also help others learn to lift it as well. The more you train for what life can throw at you, the better you will be equipped to deal with it. Let’s look at how we move through a similar process in strength training that can be applied to situations outside the gym.

When we first begin a strength training plan, it’s a lot of trial and error. We usually have no idea what weight we can lift at any given movement. Only one way to find out, right? Get under the bar and see what you can do. At first, everything feels pretty light, but as we continue to get under more weight we will reach a point where it feels HEAVY. Like, this weight is literally going to crush me. Lifting heavy things and reaching a true max weight is a learned thing.

I remember the first time I got under the bar that was loaded for a very heavy back squat. My mind said, ‘What the hell is happening?’ I shook my head and re-racked it. Just like life, things can be overwhelming when we feel the weight of it. In that moment, the only thing we might be able to do is shoulder it, breath and make it through the day until we can “re-rack” it.

Now the real work begins. We know what it feels like, but the only way to overcome it is to keep showing up and putting in the work. Even though we might be scared, we get under the bar again. I got back under that weight, but made sure I had a spotter this time. This is where we are asking someone for help, to be there in case we can’t handle it alone. When we start to get weighed down again, this person is there to help us back up. Keep showing up, keep putting in the work. Now, we feel comfortable trying this without a spotter. At first, it may still be too heavy and we have to bail. We have to know when we just aren’t quite there yet. Back to work, keep showing up.

Finally, it’s max out day. Today is the day you are going to lift this weight. You have consistently put in the work and have built the confidence you need. You pick the weight up and even though it feels heavy and starts to weigh you down…YOU STAND BACK UP. Ring that PR bell, baby! Take in the moment. Look back on everything you went through and all of the hard work you put in. It might have seemed impossible, but here you are. You did it!

The takeaway is this: Our body reacts to stress the same, no matter if it is mental or physical. The same physiological and psychological process takes place. I have seen the transfer from the gym to life more times than I can count over the years. Not only in others, but in myself. Lifting weights literally and figuratively helps us acquire the strength to overcome the same - or bigger - weights in the future. Once you have done this enough, it’s time to pay it forward and help others do the same. Be a spotter when others need it. Be there when they overcome it. If we could all help just one person, the exponential effect could change the world.

Stay strong my friends.

Achieve your goals: Not like that you're not

Lose weight without giving up some foods you love, reach your strength and fitness goals without pushing yourself beyond your comfort level, make a huge lifestyle change without changing your habits…and on and on and on.

Almost every diet, workout, or money-making fad promises big changes with little to no discomfort. I hate to break it to you, but ITS ALL COMPLETE CRAP.

Three things you need to come to terms with when going after a big goal personally or professionally:

1. It’s going to be uncomfortable.

2. You are going to have to work extremely hard consistently.

3. It’s going to take longer than you think.

We have all heard at some point in our lives that we need to get out of our comfort zone. I think that phrase has lost its meaning. It has become something people say, but they don’t fully accept what it means.

What it means is this: IT’S GOING TO HURT.

No matter if it’s physical or mental, in some way it will be painful. Whether we are talking about muscle soreness from starting a new workout routine, the mental strain of staying up late or getting up early, or the psychological struggle of passing up your favorite sweets; on the path to success, being uncomfortable is unavoidable. Denying that will only make it worse, but if you accept it you will significantly increase your ability to follow through. Remember, because you are still breathing your record of making it through adversity in life is 100% thus far, so when you feel like you can’t keep going, know you have before and you can now.

Consistency, consistency, consistency. This cannot be overstated.

I truly feel this is where a lot of people fall apart. A lot of us at some point have taken part in a 30, 60 or 90-day challenge. They can help jump start you and get motivated to finally take action on your health and fitness goals. However, make sure you aren’t just mindlessly following a plan or routine. Educate yourself and acquire some tools from that challenge that will allow you to continue to live this way.

This is your life, your health, your happiness…TAKE OWNERSHIP OF IT.

What you fuel your body with and how you exercise is a journey that requires an ability to constantly adapt and persevere. Life will always happen. Changes in your job, family, age and circumstances will never make it easy. If you consistently have good days, those turn into weeks, which will turn into months and years.

YEARS…that’s right, I said years.

Let that sink in for a minute. Long term goals and delayed gratification are not terms that are in our societal vocabulary any more. Nowadays if the video we want to watch doesn’t start in less than 10 seconds we get frustrated and move on. This mentality has carried over into how we perceive fitness and weight loss should be. You have treated your body a certain way for 5, 10, 15, 20+ years but you expect to reverse it all in a matter of weeks? How does that make sense? In short, it doesn’t.

Whether you are looking at an elite athlete on TV or a friend and think, ‘It must be nice to just be able to eat that, lift that much weight, run that fast, or look that way.’ Thoughts like that have the mentality that these individuals were just given those abilities. What people don’t think about or see is all the blood, sweat, years and tears that have been put in…the hundreds and thousands of hours spent working hard to be able to do these things.

It was EARNED.

I truly believe people can achieve more than they ever dreamed if they would be patient, trust the process and stay the course. If something isn’t working, change it. If there are certain people or circumstances holding you back, change it.

Is it easy? No, but anything worth achieving never is.

You can be anywhere you want to be. You just have to be willing to consistently be uncomfortable longer than anyone else.

GO BEYOND better, to your very best.

I've tried everything: Have you though?

In over 16 years as a coach if I had a dollar for every time someone said in frustration, “I have tried everything.” I would be typing this from the back of my private jet instead of seated at this expertly crafted Wal-Mart Desk.

 If you can’t handle brutal honesty then you should probably stop reading now because here is the truth…

YOU HAVE NOT TRIED EVERYTHING, YOU JUST QUIT.

Your health, fitness, nutrition and strength are all a journey, a journey that will have obstacles, roadblocks, hurdles and setbacks. Each one of these presents you with a choice; make an adjustment and keep going or give up.  When things get difficult you will hear all kinds of criticism and doubters, some of which will be your own voice, telling you it’s just too tough, or not for you, or impossible even. I’ve been there, I get it. But let me tell you something, that’s all a bunch of bullshit. It’s not too tough, it can be for you and nothing is impossible. Don’t let other people project their fears or doubts on you. You can accomplish more than you could ever imagine if you would just keep going. One of the greatest tragedies in life is seeing someone not realize how close they were when they quit.

Here are some quick questions to see to what extent you actually “tried everything”.

1. How long did you try? If the answer is less than 30 days then you did not truly give the new workout routine, meal plan or lifestyle change a chance…not even a little bit. We are constantly bombarded with images, movies and TV shows that are just not real life. Changes in any way require an adjustment and time for it to become habitual. 30 days is bare minimum for that to be realistic.

2. Was it sustainable? Making New Year’s resolutions is a time where people love to be completely unrealistic and try some crazy new fad that has no hope of ever being permanent. When you are looking to try something new ask yourself if it is something you can realistically see yourself doing long term. Our health and fitness are a lifelong journey, not an 8 week challenge. Being on your own at the gym with no direction or choosing a single modality such as running has a very small chance of allowing you to progress over time and stick with it. A “diet” that is unbelievably restrictive or does not incorporate all three Macros (Carbs, Protein and Fat), or better yet, has no solid foods of any kind will not last. Start with the basics before you branch out.

3. Were you consistent? Working out 2 to 4 times one week then missing the next week is not consistency. Sticking with your meal plan less than 80% of the time is not consistency. Without consistency you cannot truly say one way or another if something was working or not. 

4. Did you record anything? If you did not record your weight before you started, your workouts, your meals, etc then you have ZERO proof of how effective this new venture was. Feeling better or worse is very subjective. What numbers or objective things did you have recorded to show improvement or decline? If you didn’t then you are just guessing.

5. Excuse or legit reason? Think about why you stopped. Was it time? Not meal prepping? Too early or late to workout? If you are honest with yourself I think you will find that most things you consider legitimate reasons why you stopped or why something wasn’t working were in fact just excuses. It got too difficult, uncomfortable and your motivation and/or determination failed.

This may seem harsh, but I am a tough love kind of coach. I have seen too many people over the years blame other things on not being where they want to be. I hate to tell you, but a lot of times it is you. You are the one preventing you from achieving your goals. I have prevented myself from achieving a lot of things in life. It sucks and I know it is hard to accept sometimes, but being honest with yourself is something that can open the doors to infinite possibilities.  It comes down to blame and responsibility. No matter who is to “blame” for where you are at, you are responsible for how you move forward from here. Take ownership of your goals.

Always remember…you do have control, you can make the change, you do have the ability, drive and determination. You do. Think it, say it, believe it.

YES. YOU. CAN.

Maybe there is something you are thinking about right now that you have quit. It happens, but it doesn’t have to stay that way. Any day, any minute, any second can be the moment you turn it all around.

110 Kettlebell Exercises to Improve your Strength and Endurance.

The kettlebell is a very versatile tool that can be used in any phase of training within your annual plan to develop Strength, Power, Coordination, Stamina, and Endurance. A lot of these exercises can also be done with dumbbells if needed according to your situation.

Below you will find 110 exercises broken down into 4 different categories (upper, lower, olympic and core) within three different levels (Level 1 or beginner, Level 2 or intermediate and Level 3 or advanced). There is carry over to different categories with a lot of the exercises, but they were organized to allow a bit easier selection when creating workouts. You can put these exercises in as many combinations as creativity will allow.

LEVEL 1:

Olympic Lift Exercises

1.    Double Arm Swing

2.    Single Arm Clean

3.    Single Arm Front Squat

4.    Single Arm Push Press

5.    Single Arm Split Jerk

6.    Single KB Thruster

7.    Single Arm Push Jerk

Lower Body Exercises

1.    Lunge and Pass

2.    Double Arm Deadlift

3.    Double Arm Sumo Deadlift

4.    Double Arm SDLHP

5.    Single KB Same Shoulder Reverse Lunge

6.    Single KB Opp. Shoulder Reverse Lunge

7.    Double KB Reverse Lunge

8.    Single Arm, Single Leg RDL

9.    Double Arm RDL

Upper Body Exercises

1.    Double Arm Floor Press

2.    Single Arm Rows

3.    Double Arm Rows

4.    Single Arm Lateral Raise

5.    Double Arm Lateral Raise

6.    Single Arm Front Raise

7.    Double Arm Front Raise

8.    Double Arm Upright Row

Core Exercises

1.    Single Arm Bottom Windmill

2.    Around the World

3.    Double Arm Situp

4.    Double Arm Russian Twist

5.    Single Arm Farmer’s Walk

6.    Double Arm Farmer’s Walk

7.    Single KB Side Bends

8.     Double KB Leg Lowering

LEVEL 2:

Olympic Lift Exercises

1.    Single Arm Swing

2.    Single Arm Snatch

3.    Single Arm Squat Snatch

4.    Double Arm Clean

5.    Single Arm Squat Clean

6.    Single Arm OHS

7.    Double Arm Front Squat

8.    Double Arm Push Press

9.    Double Arm Split Jerk

10. Double KB Thruster

11. Double Arm Push Jerk

Lower Body Exercises

1.    Single KB Lunge

2.    Single Arm Deadlift

3.    Single Arm Sumo Deadlift

4.    Single Arm SDLHP

5.    Single Arm Front Shoulder Lateral Lunge

6.    Single Arm Back Shoulder Lateral Lunge

7.    Double Arm Lateral Lunge

8.    Single KB Single Leg Squat

9.    Single KB Same Shoulder Low Step Up

10. Single KB Opp. Shoulder Low Step Up

11. Double KB Low Step Up

Upper Body Exercises

1.    Single Arm Shoulder Press

2.    Double Arm Shoulder Press

3.    Single Arm Floor Press

4.    Double Arm Bell Grip Rows

5.    Single Arm Reverse Fly

6.    Double Arm Reverse Fly

7.    Single Arm Upright Row

Core Exercises

1.    Single Arm Top Windmill

2.    Single Arm Situp

3.    Single Arm Russian Twist

4.    Single Arm OH Walk

5.    Double Arm OH Walk

6.    Bell Grip 3 Position Raises

7.    Double KB Side Bends

8.    Double KB Wipers

9.    Single KB Leg Lowering

LEVEL 3:

Olympic Lift Exercises

1.    Double KB Swing

2.    Double KB Snatch

3.    Double Arm Squat Snatch

4.    Double Arm OHS

5.    Single Arm OHS Bottoms Up

6.    Double Arm OHS Bottoms Up

Lower Body Exercises

1.    Double KB Lunge

2.    Single Arm Suitcase Deadlift

3.    Double Arm Bell Grip Deadlift

4.    Double Arm Bell Grip Sumo Deadlift

5.    Double KB Single Leg Squat

6.    Single KB Same Shoulder High Step Up

7.    Single KB Opp. Shoulder High Step Up

8.    Double KB High Step Up

9.    KB Swing Flip Squat

10. Single Arm, Single Leg Stiff Leg Deadlift

11. Double Arm Stiff Leg Deadlift

12. Single KB Good Morning

13. Double KB Good Morning

14. Single KB Seated Good Morning

15. Double KB Seated Good Morning

16. Single KB, Single Leg Same Arm Shadow Squat

17. Single KB, Single Leg Opp. Arm Shadow Squat

Upper Body Exercises

1.    Single Arm Bottoms Up Shoulder Press

2.    Double Arm Bottoms Up Shoulder Press

3.    Single Arm Bottoms Up Floor Press

4.    Double Arm Bottoms Up Floor Press

5.    Kneeling In Line Single Arm Press

6.    Kneeling In Line Double Arm Press

7.    Seated Single Arm Shoulder Press

8.    Seated Double Arm Shoulder Press

9.    Single KB Pushup

10. Double KB Pushup

11. KB Pushup to Row

Core Exercises

1.    Double Arm Windmill

2.    Turkish Get Up

3.    Bottoms Up Turkish Get Up

4.    Single Arm OH Situp

5.    Double Arm OH Situp

6.    Single KB Wipers

Stop doing the same shit everyone else is doing.

One size does not fit all, so why are you following a training program that is based upon this? I see it everywhere…workouts with prescribed weights, reps and movements for the masses. Training is very personal…see what I did there? If you are truly looking to reach your goals to be the best version of yourself then you need a plan that takes into consideration what the current version of yourself is. No matter if the plan is just for you or for an entire gym, training should be built around each unique situation. Am I saying that these mass programs aren’t good or effective? Not necessarily. However, I do believe a well designed program that is made according to your time, equipment, environment, community, strengths, weaknesses and training level will be more efficient, safer and more effective every time.  Here are some things to think about when evaluating the plan for you or your gym.  

1) Is there a method to the madness?

I have always said, “Programming CrossFit workouts can be very easy…if you don’t give a shit.” I mean, it’s the unknown and the unknowable, so if you just do a ton of different, random stuff all of the time it will work, right? Muscle confusion bro! In the words of Catalyst Athletics founder, Greg Everett, “Being prepared for any random task is not the same thing as preparing randomly for any task.” (Highly recommend this article, “Plandomization”) Look back at the days, weeks and months. What patterns do you see, if any? Is there a progression or path that the plan is leading you down? Anyone can make someone sweat, not everyone can consistently make someone better.

2) What education does it provide for you?

As the saying goes, “Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.” You need to take ownership of your training. Be present, understand what you are doing and why you are doing it. If you are just mindlessly following a program, even if you are getting better, what happens if it stops working or for whatever reason you can’t follow it anymore. What now? Have you acquired any knowledge that will allow you to keep going or make the changes necessary? As a coach, I want someone who understands or is willing to learn how their body moves, why it needs to move a certain way and how different types of training bring about change. This allows better communication between coach and athlete on how to shape the training plan for maximizing performance. Gym owners and coaches should be educated on the “why” just as much as the “what” so they can trickle down that knowledge to the members. When everyone is on the same page, this creates greater buy-in, closeness of the community and creates an amazing atmosphere.

3) Are you still a part of the community?

CrossFit and community have always been synonymous. Each box is unique. They have their own vibe, atmosphere and inside jokes. Does your personal plan now have you on the outside looking in? While everyone is having fun working hard together in classes, are you off by yourself or just coming to open gym times? To some, this just is what it is, but I think there is a way to have a personal plan and still be engrained in the gym culture. Pushing through hard workouts together creates a lasting bond.

4) Does it take into consideration your strengths and weaknesses?

As a basic principle, a training plan cannot begin until personal inventory has been taken. Honestly, in any industry, I don’t think any type of plan can begin until you have a starting point. If you walk into a store to buy a TV and the salesperson stated, “I think you should get this model”, without even having a conversation, would you not be confused? Based upon what needs? There were no questions. In the same light, how can a training plan meet your needs if those needs were never discussed? You must have some type of baseline to see where your focus should begin. Testing is a great way for this, but in many instances doesn’t serve the purpose it should. Don’t do testing if you are not prepared to use the data to change, modify or intensify your game plan. On a similar note, training programs for an entire gym must be specific to that environment. If the same plan is provided for every gym that signs up, it cannot address the individual needs of that community. If there is no inventory taken and no specialized plan based off what that inventory is, then you are just training to train, not training to reach your or the gym’s full potential.

5) Does it take into consideration your specific movement patterns and technique?

The reason why I can’t lift a particular weight in a snatch and the reason you or any other person in the gym can’t lift it can be for very different reasons. I might be sabotaging myself off the ground where the next person might be missing the launch point and another person merely might just not have the strength to make it happen. A blanket program does not address these different needs. Just throwing out different complexes, EMOM’s or build in weight formats will help some, but actually can be very counter-productive for others. There is a way, even in a group or gym setting, to address these individual needs. Several different platforms exist to allow video review in a community setting that will allow specific feedback. Don’t settle for anything less than the best option for your success. The best coaches and programs in the world can provide appropriate progressions for each individual within a group setting.

Never forget…You are unequivocally, incomparably, extraordinarily, uniquely, you. Get a training program for you or your gym that embraces that.

CLICK HERE FOR MORE INFO

Too comfortable with being uncomfortable?

Get comfortable with being uncomfortable. We hear and see this saying all the time when it comes to success and achieving our goals. This is a pretty solid principle, one I agree with. However, if you truly want to continue to reach your full potential make sure you look at it from all angles.

What you allow is what will continue:  Your comfort zone is not always necessarily comfortable. A lot of people only see reluctance to make a change as not wanting to get out of your comfort zone, but think about this. How does your body feel? Are you in pain, carrying some extra weight or avoiding things you aren’t good at? Sometimes we subconsciously accept some things about our body, performance or life and see that as comfort…but is this truly comfortable for you? When you think about these situations, would you not be more comfortable if it changed? Avoiding flexibility before or after workouts, running, lifting weights, healthy eating habits or movements you aren’t the best at in the gym is not staying in your comfort zone it is choosing to be uncomfortable…literally.

The relentless pursuit: You have inevitably broken down several mental walls and barriers on your path to be the best version of yourself. Remember, before those walls were kicked down there was as a certain level of comfort where you were at. There was a certain amount of effort you were willing to give and a number of acceptable sacrifices you were willing to make. The more you break through the easier it can become to push to new levels, but it can also become more difficult to recognize when you are allowing yourself to be “comfortable” again.  In over 16 years of coaching, this can be one of the toughest situations to communicate because it involves athletes that are working their asses off already. It’s not a lack of effort at all, it is purely mental. Think back to a rough workout when you finally made the decision after several times of coming to this wall that it was time to break through. When you said to yourself, “YES YOU CAN!” Guess what? This has just become your new comfort zone. You now know what it feels like to push to this new level…how your lungs are burning, how your heart is pounding, the sound of your breathing. It’s all just another level of your comfort. This is not code for destroy yourself to the point of puking and passing out every session. It is just a mental check-in. You are putting in work, but are you pushing yourself just to that point again and not realizing there is another level to be had? Breaking down big barriers takes time, a consistent effort. If you stay the course and challenge yourself to win the mental battle in your head more times than not, you will find you are capable of so much more than you think.

What weight should I choose?

Choosing your weight for the workout can be a difficult thing sometimes. What is the best way to go about this? It all comes down to what the intended stimulus is for the workout. Too many times people get hung up on what Rx is instead of looking at the workout to see what they should be focusing on when selecting their weight. The intention of the workout should be communicated to you, if not, then ask.

Let’s look at an example:

For Time:

100 x KB Russian Swings

100 x Hang KB Snatches

The weight not only depends on the individual, but want you want to work on. For each person that could be different. Some need to focus on endurance, others on strength and it’s always good to improve the middle ground of stamina. So What would that look like you ask, let’s break it down.

STRENGTH: (men’s/women’s)

Level 3: 90/70, Level 2: 70/53 or Level 1: 53/35

Intended completing time: 12-14 min

14-17 reps per minute to complete in that time frame

STAMINA: (men’s/women’s)

Level 3: 70/53, Level 2: 53/35, or Level 1: 35/26

Intended completing time: 10-12 min

17-20 reps per minute to complete in that time frame

ENDURANCE: (men’s/women’s)

Level 3: 53/35, Level 2: 35/26, Level 1: 26/18

Intended completing time: 8-10 min

20-25 reps per minute to complete in that time frame

This is a very basic example, a lot more detail could be discussed. However, this should give you a good frame of reference moving forward. Choosing the right weight is something that takes time, trial and error. Understand what the goal is, select your weight accordingly and make adjustments as needed.

Stay the course, trust the process and keep working hard!

GO BEYOND better, to your very best.

Quarantine STRENGTH

14 ways to increase your strength while at home:

1. STRIKE A POSE: utilize various different holds. Front Planks (elbows or hands), side planks, glute bridge double leg and single leg, lunge, wall sits double leg and single leg, squat, hollow rock, L-sit, side lunge. Hold, keep all working muscles tight. Intervals of 10 sec to 60 sec of work with 10 sec to 60 sec of rest. 4 to 10 sets.

2. STAY SINGLE: You can take a lot of exercises that are double leg or double arm and make them single leg or single arm. Squats can become front, back or side lunges, pistols, step-ups, etc. Overhead barbell press can become single arm DB or KB presses. Pull-ups or barbell rows can become single arm DB or KB rows or reverse flys. Deadlift can become single KB or DB suitcase deadlifts or single arm/single leg RDL’s. 4 to 10 sets of 6 to 12 reps each side.

3. PRESS PAUSE: adding a 3-5 second pause to various exercises. Try adding a 5 second pause at the bottom of your back, front or overhead barbell, KB or DB squats and lunges. Stay tight during the pause, use a clock or slow count, press or push back up. On any vertical or horizontal pressing movements you can pause at the bottom or the top. Pausing during different positions in the clean or snatch are a great way to focus on body position and strength in each position.

4. TAKE YOUR TIME: Tempo of each lift is a simple way to change the stimulus. I typically use 3 numbers, some use 4, either way it will take the challenge of each exercise to another level. In a back squat if the tempo is 3-3-3, that would be 3 seconds to get to the bottom, 3 sec pause at the bottom, 3 seconds to get to the top. These can be the same or mixed depending on the weight, reps and desired stimulus. In a shoulder press the same tempo of 3-3-3 would be 3 seconds to press to the top, 3 sec pause at the top, 3 seconds to lower back to your shoulder. Pull-ups with the same tempo of 3-3-3 would be 3 seconds to get your chin over the bar, 3 second hold, 3 seconds to lower. Have fun mixing up the numbers each set or each session.

5. GO BIG OR GO HOME: Giant sets of 50-100 reps. This can work with any exercise. Basically complete a max rep set, rest as little as you can, then another max set, continue until you complete all the reps of that movement. Try 100 x Turkish Get-ups, its “fun”.

6. DROP IT LIKE IT’S HOT: Drop sets of 50 to 100 reps. Start with a moderate/heavy weight and complete as man reps as you can (choose a weight you can at least get 10 reps), lower the weight and immediately do another max rep set, continue this pattern until you complete all reps.

7. IT’S COMPLICATED: Complexes, reps on reps of different variations of a muscle group. Examples: 5 x Strict Press + 10 x Push Press + 15 x Push Jerk (DB, KB or Barbell), 5 x Overhead Squat + 10 x Front Squat + 15 x Back Squat, 10 x T2B + 15 x Hollow Rocks + 20 x Sit-ups. The possibilities are endless. Use your imagination, but be smart.

8. BODY ARMOR: Abs, Abs and more Abs. Core work is a great way to finish a workout or to add in throughout the day. Make sure you work all variations; static (holds), rotational, linear, lateral. Also, be sure to include exercises for your back and posterior chain.

9. JUST HOLD ON: Grip strength carries over to so many exercises and lifts. Do timed holds of 20 to 60 sec with plates, DBs, KBs, sandbags, milk jugs or hanging from a bar or other sturdy apparatus.

10. MONKEY ON YOUR BACK: Eccentric only loading exercises. These can be a little challenging to do, especially on your own. Pull-ups: jump to get chin over the bar, then go as slowly as possible on the way down, jump back up and repeat. Squat: loaded while in controlled tempo on the way down, lose the weight and come back up, load at the top and repeat. Push-ups: add a weight on your back, controlled lowering, lose the weight come back to the top, load at the top and repeat. Core: sit-up, add weight, controlled lowering, lose the weight and sit-up, load at the top and repeat. 5 to 10 sets of 5 to 10 reps.

11. GET WEIRD: Use odd objects…within reason. Sandbags, logs, backpacks with weights in them, stones, etc. Utilizing any of these for various carries or exercises will provide a different stimulus that will increase “real world” strength.

12. GET STABLE: Challenging your balance and stability with various exercises. Keep it within reason…don’t end up on a YouTube FAIL video. Standing on a slightly unstable surface while squatting (pillows, half bosu ball, etc) or doing a bottoms up KB press are some examples.

13. POWERFUL BEYOND MEASURE: Utilizing various explosive movements. Tuck Jumps double or single leg, DB Squat Jumps, Broad Jumps double or single leg, clap push-ups or plyo push-ups, split jumps, sprint jumps, MB throws or wall tosses. These are all body weight or light implement EXPLOSIVE, max effort movements. Increasing your muscle’s ability to contract at a high rate of speed will increase your strength. Be very conscious of how you are landing with each rep, keep good mechanics always.

14. BE AN ATHLETE: Agility. Put some cones out in your driveway to work your quickness, footwork and ability to change direction. If you have not done this in a hot minute, start slow and be conscious of the surface you are on. 5-10-5’s are an easy set up that allows a lot of variations. Set 3 cones in a line 5 yards apart. Start at the middle cone. shuffle right (5 yds) and touch the cone, shuffle all the way left (10yds) and touch that cone, shuffle back to the middle (5 yds). Start the opposite direction on the next set. You can also sprint/back pedal. The variations are limitless. Move fast to be fast.

Think you can’t get stronger during this time? THINK AGAIN.

GO BEYOND better, to your very best.

Got Skills?

We all have goals, but sometimes it is hard to know where to start the process of achieving them. Grab a pen and paper, it’s time to take the first step.

1. How many skills or movements do you want to get better at? Write them all down.

2. Now look back at that list and break them down further.

   • How many of them are you just trying to get your first rep?

   • How many of them can you do a rep or two, but you cannot string them together or the weight used is very limited?

   • How many can you do some unbroken reps, but they fall apart once you try to do them in a WOD?

   • How many are you trying to progress to strict, weighted, deficit or with a weighted vest?

If you are continually just trying a skill over and over again, usually it leads to frustration, little to no improvement and in some instances physical pain. (double under attempts got you looking like you took some lashings?) Have you looked at a WOD and thought I can’t do that many of fill-in-the-blank movement so I’m going to scale or modify to another movement? If you never work the movement outside of a WOD and always change to another movement within the workout, how are you ever going to acquire the ability to do it? There is also another frustrating point when you can do multiple reps of the movement, but not when it counts in a workout. Long story short, skills should be learned and progressed in a planned format. No matter where you fall on the spectrum, a specific program can provide you the direction you need to fill up that PR board.

Here is a 5-step process to progress your skills.

1. One rep before Fifty: Before you have day dreams about smashing a ton of reps unbroken, how about we focus on ONE first. Getting your first rep of any skill in a timely manner requires a plan that can provide each individual the specific steps they need. This is not a “one size fits all” kind of thing. For some, they simply do not yet have the strength to do the movement. For others, it all comes down to breaking down the movement to learn the technique and rhythm. Think about what your biggest limiting factors are that prevent you from acquiring the ability to do the skill. Strength? Technique? Rhythm? How much you weigh? Each of these answers require different starting points. Choose your biggest area of opportunity and ATTACK IT!

2. Build: Now that you have got your first, we begin the process of building volume. This must first be done under no fatigue or very little. If you can’t string reps together while fresh, there is no chance you can do it in a workout. When building skills we usually take an opposite approach as we do in traditional linear periodization for strength. Instead of moving from high reps to low reps, we move from low reps to high reps. EMOMs are a great way to go about this. Patience is huge during this phase. You must understand that with each workout and each week the volume will build, allow your body the time to adapt. If you ramp up the volume too quickly it usually leads to frustration and stalls your progress.

3. Breathe and Build: Once you have increased your unbroken volume to at least 3 in something like a Muscle-up and 10 in things like pull-ups, hspu and pistols we can now move on to building volume under a pre-fatigued state, but still getting rest in between sets. Formats such as Alt. EMOMs, every 2 min or every 3 min are a good starting point. Utilizing movements that elevate your heart rate like burpees, double unders, row, run or assault bike then moving directly into your skill will help you put this principle into a play. Starting with lower reps and higher rest, then progress to higher reps and lower rest.

4. Will WOD for Skills: You have put in a lot of hard work, now it’s time to start putting your skills to the test in a workout. Keep the other movements in the workout simple, the reps low and the time frame low to start. Then progress to more challenging movements, higher reps and/or higher time frames.

5. Ninja: This is where you progress to building volume in strict movements or increasing your ability to do “giant” sets. In a way we jump back to step 1 and progress back through the 4 levels with the more difficult variations of the movements.

No matter what skill you are looking to improve and what level you are trying to achieve, you need a progressive plan. GET STARTED TODAY!

GO BEYOND better, to your very best.

Scale or modify workouts for faster improvements

The purpose of scaling is not just for those that can’t “Rx the workout.” The reason we should scale or modify is to be able to get the stimulus that was intended from the design of workout according to our strength, skills and ability. This does not always mean we change the movement, weight or level of difficulty. Sometimes it is simply the layout or order of the exercises.

Every year we come together on Memorial Day for “Murph”. Leading up to this Hero WOD we all discuss which version we will do; straight through, the classic Cindy format, the leg saver, etc. What is the purpose of these different formats? We are looking at our current abilities and choosing one that allows us to finish in a reasonable amount of time. Why do we not take this same approach to our every day workouts in the gym? We are so quick to change to band pull-ups, hanging knee raises or singles instead of the full movement because we can do the movement, but not that many reps in a row. If you are always changing the movement, how will you ever progress to doing the full movement for the duration of the workout? What if we just change the layout of the workout? 

EXAMPLE: Yesterday the WOD was:

“Eva”: 5 RFT

800m Run

30 x Pull-ups

30 x KB Swings

While traveling, I only had a doorframe pull-up bar available in the “gym”, but surprisingly did have kettlebells. No kipping or butterfly can take place…unless I want to buy them a new doorframe. I can do strict pull-ups, but 30 reps each round would have really slowed me down and defeated the purpose of the workout.

So, I changed the layout to:

20 rounds:

200m run

Strict Pull-ups (8 for the first 10 rounds, 7 for the last 10 rounds)

KB Swings (8 for the first 10 rounds, 7 for the last 10 rounds)

This allowed me to still do all 150 pull-ups, but in a way that kept me moving through the workout at a good pace. Strict pull-ups technically would be scaling up, changing the format is scaling down so did I Rx this? Why does it matter? I chose the best option for what equipment I had, my strength and abilities and the stimulus of the workout. That is what matters. This is ultimately what will provide the best rate of progression.

I’m reminded of an old article in Catalyst Athletics Performance Menu called, “Get a F#%$ing Clue”. It discusses how as athletes and coaches we should be looking for ways to scale or modify the workout so that everyone finishes relatively around the same time according to the stimulus and duration of the workout. If one person yells, “Time!”, at the 8-minute mark and another at the 16-minute mark, someone did not scale or modify correctly.

Don’t get so hung up on Rx+, Rx or scaled. In each and every workout find what allows you to complete the workout in an appropriate time frame that still gets you the intended training adaptation it was designed for.

GO BEYOND better, to your very best.

Are you being coached, or just trained?

Do you know the difference between being coached and being trained? Sets, reps, time domains, exercises and progressions are only half of the equation when it comes to consistent gains in strength, and improvements in fitness. If you’re only following a “workout of the day” program without any feedback or specific adjustments, you are being trained but not coached.

The online “workout of the day” format is a program for the masses. Think of it as a template or “cookie-cutter” approach. It can make you better, but not nearly to the extent as a workout plan that’s accompanied by individualized coaching. To be clear, coaching does not mean just scaling and/or modifying the workouts. True coaching goes so far beyond that. Also, this does not have to take place in a one-on-one environment and doesn’t mean you can’t have a community workout with your personalized options to connect with people in a healthy, competitive atmosphere. More on that later.

My goal is to show you why high-level coaching paired with training will dominate training on its’ own every time.

 Every plan needs direction: goals, a starting point and a path to get from one to the other.

• GOALS (your “why): We choose to push ourselves in the gym for different reasons. From simply being healthy to competing and everything in between, the direction of training should correlate to each individual goal. That’s what modifying and scaling are for right? Nope, not even in the same ballpark.

• STARTING POINT (taking inventory): What are your strengths? What are your weaknesses? What are your biggest areas of opportunity or even your knowledge about your own body mechanics? Review of strength and technique via video is a great way to get a baseline. There are always specific reasons as to why you are lacking or your progress is stalling in certain areas. It could simply be that the movement is new or you lack the strength to complete it. Technique is an obvious factor, but when I hear athletes say, “I just need to get my technique dialed in,” I want to respond by asking, “What do you mean by that? Which part of the lift or movement do you struggle with? What is the biggest thing holding you back? How often do you work your ‘technique?’ Are you only trying the full movement over and over again?” If you don’t know how to begin triaging the full lift or movement so you can break it down into smaller segments or specific exercises, drills or progressions then your chances of getting it “dialed in” are slim to none. Is this where I scale or modify? No.

• PATH TO GET THERE (your training & coaching plan): We have the starting point and the goal, now we need to create a customized path to get there. On one hand, if you start someone too far down the path, frustration and decline in performance can occur. On the other hand, not starting someone far enough down the path can lead to lack of motivation and plateaus. With a stock workout for everyone, you cannot address this. The starting point and path can be customized for each individual even in a community-style workout. Ahhh, so THIS is where we talk scaling and modifying then? Still a hard no.

 Fine. You want to talk scaling and modifying?

• KNOW THE DIFFERENCE: Scaling is changing the weight, reps or difficulty of the movement. Modifying is changing the movement all together.

• UNDERSTAND THE DIFFERENCE: Every workout should be created with a desired stimulus in mind and that isn’t just to CRUSH people every time. Anyone can make someone sweat but not everyone can consistently make someone better. Different focuses from session to session, week to week and/or month to month provide the stimulus needed for steady progression. The stimulus (or focus) should be clearly explained so that you understand when to scale and when to modify, and when you shouldn’t be doing either.

• EXAMPLE: Let’s say your WOD for today has 50 reps of a movement. Should you do big sets, moderate sets or singles? At the risk of sounding like my college philosophy professor, that all depends. But really, it does depend on the stimulus goal. Is it strength endurance? Then slow and steady singles with a moderate to heavy weight are the strategy. Is it mental/physical endurance? Then giant sets (or going unbroken) as long as possible is the strategy. If the focus isn’t explained, then weights and reps schemes are all over the place and the stimulus is inconsistent, which makes it near impossible to lead people toward a strategy that will yield the best result for that training session.

Coach/athlete communication is imperative:

• CODE TO CRACK: This code can be very different for each person. Mentally, some athletes in competition want to know their splits and pace, while others just simply want to know who they have to beat regardless of their score or time. Physically, some athletes can handle a lot more volume and mental warfare than others. Verbally, some athletes need a lot of encouragement, others constantly want to be challenged and pushed. Getting to know all of these differences is “the art of coaching” that I love so much. Finding the formula for each athlete’s success and seeing them accomplish things that even surprise themselves is so rewarding.

• FEEDBACK: Before, during and after training session dialogue allows you to work smarter while you work harder. Coaching cues, adjustments on weight, encouragement, strategy, mindset and (let’s be honest) tough love are all things that help take you to the next level. When just following a WOD you miss out on so many benefits.

Can training on its’ own make you better? It can. But coaching and training while being part of a community will take you BEYOND better, to your very best.

Why everyone wants a case of "The Mondays"

Monday: The most complained about day in history. Yet so many people say, “I will start working out [or eating right or get organized and motivated at work] on Monday.” The day you dread is also the day you feel you are going to be super stoked to start a big goal?! But hey, TGIM right? That’s almost like telling someone to calm down when they’re already calm.

“Never in the history of calming down has anyone ever calmed down by being told to calm down.”

Look, there is nothing wrong with always trying to have a super positive outlook. Positive vibes are great, but sometimes simply accepting that you aren’t happy with your physical and/or mental health, or your job, or any other aspect of your life, is just as beneficial. Waiting a day or a week to make a life change is not going to make you any more motivated to make it happen.

Accept it but here’s the key: MAKE A PLAN TO CHANGE IT.

There are 86,400 seconds in every day. That’s 86,400 opportunities EVERY day that could be your moment. The moment you made the decision to take action instead of just talking about it. Whether you want to start working out, eat healthy, get a new job or climb the ladder at your current one; any hour, any minute, any second could be that moment. Why wait until tomorrow or next week? What is wrong with right now?

I’m sure some of you are thinking, Thanks for the encouragement bro, but I’m at work or with my kids, can’t just drop everything and hit the gym. For those of you who don’t know me, I’m not a delusional idiot. I get it, but in that moment when you leave work or drop the kids off and are about to start making excuses as to why you can’t go to the gym, that is the moment I’m talking about.

Consistency is the key to almost everything. You want to lose weight or just simply eat better? Consistently make healthy food choices. You want to get strong or improve your fitness? Consistently hit the gym. You want a raise at work? Consistently exceed expectations. Easier said than done, I know. Here are some tips:

1. Don’t let a bad meal turn into a bad day, or a bad day turn into a bad week. So you had a weak moment and smashed a quadruple-sized breakfast meal with 37 sugars in your coffee. Your day does not have to be ruined, turn things around at lunch. And for the love of all things, when starting a nutrition plan, your first thought/question should not be about cheat meals. EARN IT by being consistent first!

2. You Google a new fitness routine and you’re jacked to start. The program is set up for Monday, Wednesday, Friday but today is Wednesday. Sweet, I’ll start on Monday! WRONG. It’s just simply day one, day two, day three, with a rest day in between. So today or tomorrow is day one, skip a day and do day two, skip a day and do day three.

3. I do all the work and someone else gets credit, I get passed up for promotions because my boss hates me, insert all other complaints here. Don’t ever let anyone control your success. One thing my dad always told me growing up in sports was, “Make it impossible for them to take you off the field.” Meaning, if you consistently crush it, they can’t ignore you. If there are ridiculous politics, then move on elsewhere but even the most horrible boss wants to make money. Control your effort, your mindset and your results, and you will get where you want to be.

At the end of the day, something either matters to you or it doesn’t, there is no in-between. As the saying goes: “If it is important to you, you will find a way, if not you will find an excuse.” — Someone smart

We all push things off sometimes. We think, If I could just get past this, or pay that off, or wait until my schedule changes… I hate to break it to you, but you will never have all your ducks in a row and no one ever has all their crap together. Life is always going to happen. You will make mistakes and have setbacks, but don’t let them be reasons you stopped, just get back on it the next meal or next workout or next work day. It is easier to figure out a way to keep going than to get started in the first place. The clock is ticking, so pick your second, your moment and make the change.

ANGEL/DEVIL

TRAINING PLANS

3 tips to make this "Your Last Day One"

It has been said with fitness and nutrition that the hardest part is getting started. While that may be true in a lot of cases, it is also challenging to keep it going when things get tough or when life happens. So how can you stay on track? Here are three things that can help you get started and keep the momentum going.

1.Seek out internal motivations: Getting ready for a vacation, bikini season or any other “event” are all external motivators. When the path to your goal gets tough these motivators will quickly fade and it is easy to lose focus and get off track. Challenge yourself to look deep inside for your personal “why”. Do you lack confidence? Are you missing out on time with family or friends because you are tired or feel defeated? Coming to terms with what your true motivation is will ultimately carry you through anything.

2.Find a tribe: You need to surround yourself with people who get it, who understand the difficulty of making a transformation to the best version of themselves. Anything worth achieving is going to take determination, perseverance and awesome people around you to cheer you on and pick you up when you’re down. Find a group of people who challenge and inspire you, spend a lot of time with them and they will change your life.

3.Track your progress: People begin a new workout routine, try a new gym or begin a nutrition plan with different visions of what success looks like for them. How many actually write down these goals or definitions of success? Not many. Even if they do, while in the midst of these new things they fail to record objective things that allow them to see their progress. A lot of them rely on subjective things like; I “feel” better, my clothes seem to be fitting differently, it looks like I lost weight, etc. Track your nutrition with apps like My Fitness Pal, write down your workouts, have your body composition measured. When you see actual numbers going down your confidence and motivation will sky rocket.

You put in so much effort and overcame your fears to get the ball rolling, don’t stop now. Find your “why," your tribe, write down the numbers and always remember…

YES. YOU. CAN.

ANGEL/DEVIL

TRAINING PLANS

3 tips to get the life balance you are looking for

Find balance. Everyone has been given and probably gave this advice to someone at some point in life. But how? Work, family, bills, workout, groceries, your home or apartment, laundry, dishes…the list goes on and on. Easier said than done, right? Here are 3 tips to balance out the life scales.

1.       Brain breaks: Everyone needs some time to shut it all down, clear your head and regroup. A lot of us go a thousand miles an hour from the time we wake up until we lay down at night. This can make it hard to get good sleep, which along with your crazy daily schedule, will add up over time to completely wear you down. Brain breaks can be a 10-15min pause in your day to clear your head, recover and be ready to get back in action. Find something you enjoy like reading a book, listening to music, going for a jog or just simply finding a quiet area to close your eyes and relax in peace. It’s not about having the time to do this, it’s making the time to do it. Your body and mind will thank you.

2.       Break a sweat: Time is one of the biggest reasons people give for not getting a workout in. There are 10-minute workouts you can do to get the blood flowing and your heart rate up with zero equipment. Something is always better than nothing. Even if it has been a while since you went to the gym, you will be amazed at how much getting your body moving will refresh and energize you.

3.       Be Present: This is a very simple concept, but can be the most challenging to accomplish. With all the tasks, appointments and responsibilities you have it is very easy to be thinking about the next thing instead of what is happening in the here and now. Whether you are with your kids, at work, taking advantage of a brain break or workout; giving all of your attention to the task at hand will make you more effective, give you more enjoyment, a feeling of accomplishment and will better clear your head of the clutter throughout the day.

Balance is so very important. Today’s world is very demanding, but with the right plan, tribe and support you can consistently crush each day and enjoy life too.

ANGEL/DEVIL

TRAINING PLANS

Everything to lose, nothing to gain

Wait, isn’t that backwards? Not when it comes to motivation. I must be crazy, right? How can I say you’re motivated by a situation where you have EVERYTHING to lose and NOTHING to gain? Let’s break it down:

Scenario #1: You get to work, have your coffee and get ready to crush the day. Your boss comes to you with a project that would take weeks to complete, but says he needs it tonight. Which one of his next statements would cause an absolute relentless pursuit to make this happen?

·         “This will be a big promotion and raise if you get this completed.”

·         “You no longer have a job if this isn’t completed.”

Let’s look at another example.

Scenario #2: You pay $200 to enter a weight loss challenge. After you sign the agreement, the gym brings out the fine print:

·         If you lose the most weight among all the challengers, you get your money back.

·         If you don’t lose the most weight among all the challengers, the gym keeps your $200.

The one that motivates you more is not the first one (where you gain something), it’s the second (where you have something to lose). A raise and promotion can be motivating but not nearly as much as not having a job to be promoted at. Getting your money back is great, not losing money is much better.

But neither one of these situations are real life, right? Man, I hope not. Let’s see how this applies to other areas of your life.

We all want to be the best version of ourselves. No matter if you feel out of shape or like your career is in a rut, improvement is what we strive for. If you’re motivated by what you’ll gain, it can be very difficult to persevere. Also, if you’ve never been passionate about your job or achieved a goal weight, it’s tough to be motivated by something you’ve never experienced. What if we shift that mindset from what you gain to what you lose?

You might not be happy now, but what if you gained more weight? What if you lost the shape you are in now, or your current job situation gets worse? These are the type of thoughts that can make you push intimidation aside and decide it’s time to get started.

The crazy thing is that, if you do make this decision based off what you can lose, you will find you gain what you were originally motivated for.

Don’t want to lose your job? Find a way to bring energy every day and exceed expectations, then opportunities will open up for you. Don’t want to keep spiraling and gain more weight? Start moving and making healthy food choices, then you will progress towards the healthy life you’ve dreamed of. Don’t want to be out of breath just walking up a flight of stairs? Set goals, document your progress and watch your strength and fitness go through the roof.

I believe people have more inside of them than they ever thought possible. You just have to let that person out. Look in the mirror, that is your competition. Wake up, focus forward and crush it EVERY. DAMN. DAY.

ANGEL/DEVIL

TRAINING PLANS