3 Habits of Successful Gym Goers

Why is it that some people seem to never make progress in the gym, while others experience amazing transformations? Some people "exercise" for years, and yet really have no tangible measure of improvement when all is said and done at the end of the day.  Five years later, they still move and look the same as they did when they first began exercising.

So, what is it that sets the results-oriented people apart from the non-successful gym goers?  This may be with regards to movement quality, physical appearance, or variables related to biological health (cardiovascular efficiency, bone/tissue quality, blood profile, etc.)

What are the habits of those that receive the "Wow, what have YOU been doing?!" questions from friends who haven't seen them in a while?

I've found that - nearly without fail - the following habits are found within all results-oriented exercisers:

1.  They make it a lifelong pursuit. Obtaining, and subsequently maintaining, a healthy body is a life-long war, not a one-week battle.  (Note that there's a critical difference between obtaining and maintaining).

Unfortunately, there's a pervasive notion that one only needs to exercise in "bursts" in order to achieve results.  It seems that people only tend to crack down on their exercise and nutrition habits during the period leading up to their wedding, or a beach vacation, or a high school reunion.

Don't get me wrong: I think it's perfectly acceptable to set "deadlines" to push yourself to achieve a particular benchmark.  However, this should be executed within the context of a long-term plan, not a one-time event.

To set yourself up for success: you MUST realize that achieving the goals you've been looking for in the physical realm is a lifelong pursuit.  There is no way around this.  The obvious but often overlooked truth is that our bodies will degrade quickly in both function and appearance when we cease to exercise.

I can't tell you how many times I've been approached by someone asking for a "get ripped in twenty days" plan, or an "OMGI'mdressingupasKingLeonidasforHalloweeninfourweekssoIneedtoputon15lbsofmuscle" workout. Unfortunately, this mindset demonstrates that you simply don't "get it."

Look at some of the most successful business men/women. Do they ever just, stop? No! In fact, those who are most successful in the business realm are also the most driven (some may even say insane) when it comes down to continued education, personal development, and professional advancement.

As I noted in the Things I've Learned: Life Edition post, if you're not consistently moving forward with something, you're going to quickly slide backwards rather than maintaining status quo.

2.  They push through setbacks. 

Injuries and undesired life events outside our control are going to happen.  It's not about how many times you fall down, it's about how quickly you stand back up.  When crap hits the fan, I encourage you to get in the gym and train, instead of sulking in a corner complaining about how life isn't going your way.  I'm not denying that many of you have experienced some extremely difficult scenarios.  But stand back up as quickly as you can.

We have numerous clientele at SAPT who still show up to train even in spite of injury. We've worked with many people who are on crutches, and/or just coming out of surgery.

Below is a video of Conrad - a 61-Year Old with a torn rotator cuff - performing a Chinup (on a thick bar no less) with 110lbs added weight.  That's basically a middle-school child hanging from his waist. Sarah recently showed this video, but I think it bears repeating:

Conrad currently rehabbing from a knee-replacement surgery, and has been sure to email us on numerous occasions that he's going to be back in SAPT soon, if only perform some inverted rows and some low-intensity lower body exercises. The point is that he's ready to get right back after it, even though he's only a couple weeks out from a pretty invasive surgery!

Similarly, try looking Zach Moore (shown in the video below) in the face and tell him that you can't train today because you're tired, or because you're upset at something your boyfriend/girlfriend did earlier today. I don't think there's any denying Zach has persevered through some pretty serious situations in order to get where he is in the weight room:

Now, at the same time, I'm not saying to be stupid.  If an exercise hurts (this includes running), don't do it.  Fix the problem first, or find a substitute.  For example, if you have chronic back pain, it's probably best to avoid bilateral lifts such as squatting and deadlifting and perform more single-leg work instead.  Or -  at least - keep the load light and only go through a pain-free range of motion.

3.  They Train, not "workout." If you're going to take the time to exercise, then at least make sure it's worthwhile.  Two people doing the exact same program for an hour will have two completely different results from that training session based on how it is executed.

Train with purpose.  Train with intensity.  Train with focus.  These will be the difference makers in your routine.

Ditch your cell phone, too.  Don't worry, those people anxiously awaiting your text message response will still be there when you're finished your training session.

It amazes me how many people have their cell phones out at the gym.  And they wonder why they move and look no differently a year later after "exercising" consistently.  Seriously, for that hour you're in the gym: lose the distractions, forget about the world outside you, and "leave it all at the front door."  Life's baggage will be waiting for you when you're done training.

We are a society plagued with ADD.  We can't seem to leave our cell phones or computers for an instant without the world ending (even as I type this I'm sitting at my computer...how ironic).

When you train, give it everything you have, every time.  You'll be amazed at what happens when you do this consistently.

This means ignoring what others around you are thinking, and ignoring the world outside of you.

Train as if you're life depends upon it.  Because many times, it actually does.

Fall Your Way to Faster Sprint Times: The Falling Start

Who doesn't want to sprint faster? Whether you're a competitive athlete, a weekend warrior, or simply someone who wants to win the next random "tough guy" challenge at a BBQ, the ability to sprint quickly certainly can't be a negative addition to your toolbox.

It's tough to find a better means of true plyometric training than sprinting, and, on top of that, there are few human movements that simply feel more "freeing" than sprinting. There's no denying that it's just plain fun.

However, most of us find ourselves in a devilish conundrum here: Sprinting faster - and safely - isn't just about going out and sprinting. Why, you ask?

1. Most people simply lack the strength to efficiently decelerate (and subsequently accelerate) during each stride. The remedy to this lies in ensuring your involvement in a sound strength training regimen. I discussed the "why" behind the importance of strength for increased speed in the Improving My Son's 60-Yard Dash Q & A I wrote last year (see the third point), so I'm not going to bore you here.
2. The majority of us move like crap. As such, heading out to the track for 100yd repeats for our first "sprint" session is a recipe for pulled adductors, hamstrings, and hip flexors (admittedly, this happened to me in college so I'm allowed to make fun of those that currently do it). Given that most people sit the majority of the day, possess glaring flexibility deficits, and haven't sprinted in a while, going balls-to-the-wall right off the bat is about as intelligent as thinking you can win a cage match against Wolverine.**

This being said, I prefer to ease people into sprinting, utilizing short bouts of 80% intensity to begin with. These will typically be completed at 20-yards OR LESS. This way, the person won't be able to reach full acceleration and reduce the risk of incurring an "ouchie." Not to mention, nearly everyone's sprint times can be lower by working on the first ten yards alone, due to the fact that the start of the sprint is where you lose most of your time.

Here's a drill I like to use to ease into sprinting, on top of helping teach someone how to produce large amounts of force into the ground:

Falling Start

Some of the key points:

• Fall. Seriously, fall forward as far as possible. You want to lean so far that you would literally fall on your face if your feet don't catch up to you. This is critical to creating the momentum we're looking for in acceleration, as well as nearly (but not completely) approximating the body angle required for acceleration one would experience out of the blocks. This is where Matthew (the one demonstrating) is better at this drill than the majority of people I've seen do it, as most tend to think they've leaned further forward than they actually have.
• As you lean forward onto the balls of your feet, be sure to keep the hips forward (i.e. body should be stiff as board, like you're a falling plank...no bending at the waist).
• As you drive out of the fall, maintain that forward lean and be vigorous with your arm action. Drive those elbows "front to back" and keep the palms open/relaxed (again, Matthew does a pretty good job with this).
• Try your best to keep the chin tucked throughout the acceleration, too. The only main critique I have for Matthew's demo is that he looked up - hyperextending his neck - as he drove out of the start.
• Keep your sprint distance to 10-20 yards, especially in the early stages of training. In the video, Matthew only accelerates through the eight yard mark before slowing down.

There you have it. While there are countless drills you can use to "improve that first step," I really like this one for people just starting out with their sprint work, as well as mixing in the programs of those toward the "advanced" side of the spectrum, too.

**unless your name is Magneto.

Hyena Butt?

Today, one of the Mason interns was troubled and confused as to why he couldn't achieve a below parallel squat without his pelvis slipping into posterior tilt, and lumbar spine into flexion . I describe this squatting mistake as "hyena butt."  Come on, you've seen a hyena run…Their butt is always tucked in toward their front haunches…Or maybe it looks more like a scared dog tucking its tail…Whatever you want to call it, it’s not good.  Here’s what’s happening or not happening when you see it, and some techniques to help remedy the situation. Weak psoai are the primary culprit of hyena butt.  Because few actively achieve hip flexion above 90 degrees (psoai aren’t activated below 90 degrees) during their weekly routines, the psoai become dormant.  In situations requiring a significant amount of hip flexion, such as a below parallel squat, weak psoai will limit one’s ability to maintain proper pelvic anterior tilt, causing one to draw ROM from the lumbar spine.  This compensation leads to the hyena butt. 

Being able to maintain proper lumbar spine alignment during hip flexion is significant for a couple reasons.  First, without proper lumbar spine alignment, hamstring and glute function will be compensated significantly limiting the generation and transmission of force. Second, lazy posai will often cause the other flexors of the hip to become tight and overactive.  Frequent knee and back pain can be experienced with imbalances in this area.  Lastly, the shear stress imposed on the spine during lumbar flexion is tremendous.  Slap a couple hundred pounds on your back, as you would during a below parallel squat, then round that lower back (hyena butt), and by god you’ve mixed yourself a delicious cocktail called disc herniation…best if enjoyed supine.  

But, there is still hope for all my hyena butt friends.  There are a variety of drills to strengthen the psoai.  They require quite a bit of precision, careful progression and typically the watchful eye of coach.  Here's one taken from our online database of exercises used to coach our distance clients.  It's called the "seated psoas march."  Coaching cues include, sitting with the knees just above 90 degrees; point toes-up; lift foot off of ground while maintaining a neutral spine (lower back shouldn't move!).

So come see us at, SAPT!

Chris

CrossFit: Friend or Foe?

Due to the number of questions I've received - both in person and via email - regarding my thoughts on CrossFit, I thought it'd be best to briefly touch on this in a blog post. CrossFit has been rapidly growing in popularity among athletes and general fitness enthusiasts alike, and there's no doubt the training philosophy/method of CrossFit is a hot topic on the internet, largely due to the fact of how controversial it is. Before I continue, it's important I make a couple clarifying statements:

1. I do not personally "do CrossFit," but the purpose of this post is not to bash another approach to training. I think it's about time we cease getting our underwear up in a bunch because someone has a different way of training than we do (this goes for CrossFitters and non-CrossFitters alike). Also, I feel quite strongly against putting someone (or, I guess in this case, something else) down in order to build myself up. If you're so insecure about your beliefs, values, methods, etc. that your first instinct is to berate someone else in order to make yourself look good, then you have many other problems to worry about other than the fact that someone else believes something different than you do. Let's save the bad-mouthing and finger pointing for the politicians, shall we?
2. The concerns I'm going to address are exclusively related to the CrossFit main site, NOT every CrossFit coach/gym/affiliate out there. I am well aware that there are some VERY qualified coaches running CrossFit gyms, and more power to them. For instance, Kelly Starrett of the Mobility Project is preaching a fantastic message by encouraging everyone improve their movement quality via specific mobility drills. John McBrien advocates the prioritization of technique over volume, which is something that CrossFitters are often accused of ignoring. Similarly, there are countless other instructors out there that ensure safe and effective programming/teaching of their clients.

Moving on, I'll do my best to answer the question as succinctly as possible. Understand that my thoughts are largely based off the population I work with (primarily high school and college athletes), and, again, I'm addressing concerns specifically related to what is publicly posted on the main site, not at everyone who works under the CrossFit umbrella.

Were I to coach within a CrossFit affiliate, here are a few "tweaks" I would make in my own programming, compared to the main site "WOD:"

1. Individualize the Programs

Taken directly from the website, everyone performing the WOD (or "Workout of the Day") does the exact same thing, albeit with different loads/intensities:

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

This, right here, is the largest red flag. Maybe it's because I worked as a physical therapist aid, completed rotations in cardiac rehab clinics, and now work as a performance coach, but I can confidently say that I would train an elite athlete far differently than I would train an elderly individual whose heart is on the brink of failing. To do otherwise would be inconsiderate and downright dangerous.

Should most people squat? Yes. Should most people learn to pick heavy things off the ground? Yes. I can see where they're coming from there. However, I don't think there's any denying that each and every person has a unique training history, medical history, training goals, etc. that warrant an individual program written for that specific person.

Using just one example, throughout this Summer we (SAPT) have been working with a Division 1, national-level sprinter who is pretty darn close to his genetic potential. During his particular hour of training, we also work with a 41-year old man who sits at a desk 40+ hours per week. To give these individuals the exact same program (even with different loads/intensities), would be ignoring the fact that safe and effective programming is a precise course of action centered around the unique needs, deficiencies, and goals of each person under our watch.

Furthermore, many of the routines place tremendous stress on the shoulder girdle (ex. high volume of overhead pressing, muscle-ups, ring dips, etc.). Not that this is always unwarranted (remember: there's no such thing as contraindicated exercises, just contraindicated lifters), but - for the overhead athletes I work with - these routines could quickly lead down the road of surgery and PT rather than championship titles.

Again, I realize that many CrossFit instructors don't operate under the exact wording of the quote on the website, and I'm not sure how literal the authors intended their statement to be, so I can't completely judge. I would just personally choose to take a different approach to programming.

2. Incorporate Unilateral Work

Every main site WOD I've looked at is composed of bilateral lifts, exclusively. While there's no denying that squats and deadlifts should be a staple of most programs, there is still a training effect that can only be attained by working one limb at a time.

Given that the majority of athletics involve planting one foot on ground at a time (read: running), unilateral work can be a fantastic tool for physical preparation of sport. Single-leg (and single-arm) exercises simply address asymmetries, injury risk reduction, and key muscular stabilizers in a manner that bilateral movements do not. Not to mention, single-leg variations can also be extremely practical for someone who is not meant to squat (due to injury or biomechanical make-up).

3. Form Should Never Be Compromised In Training. Ever.

My number one goal as a strength coach is to keep my athletes and general fitness clients free of injury. As Dan John recently wrote:

It is "almost" okay to get injured in competition, but it's insane to get hurt in preparation

Due to the incredibly high volume, and low/zero rest periods, in most of the main site WODs, I would feel very uncomfortable programming those workouts for the majority of the clientele at SAPT. It would be near impossible to maintain good form, and thus reduce risk of injury, while performing heavy compound lifts during a high state of fatigue.

4. Limit the Volume of the Olympic Lifts, as well as the Squats and Deadlifts (most of the time).

Scrolling through the website, I found multiple workouts prescribing power cleans, snatches, overhead squats, etc. for upwards of fifteen reps in a row. Again, I understand many CrossFit coaches don't approve of this, but still, why even have them up there?

The O-lifts require a TREMENDOUS amount of skill and practice to perform safely and effectively, and are intended to be used in a manner that develop power/rate of force development, not aerobic capacity.

I'm not saying to avoid thinking outside the box, but at the same time I believe there should be a certain reverence held for the big lifts (squats/deads) and the olympic lifts. When utilizing these lifts for reps of 10+, you're no longer working on power augmentation but aerobic adaptations. I would personally prefer to choose one of the countless other means of improving aerobic capacity over the olympic lifts, due to the risk of ingraining poor technique (or even worse, injury) involved.

5. Develop a Progressive Plan for Each Individual, Rather than Focus on Constant Variance.

One of the site's pride and joy seems to center around the fact that each workout is "constantly varied." While I can imagine the creators of the site can back this up with an argument (which is great, and I respect that), I'd personally avoid variance just for the sake of having variance.

If working with a general fitness population that only wants the gym to be an outlet to experience fun, learn new things, and be around like-minded people, this is great! However, when preparing an athlete for a competitive season or a particular competition day, it's necessary to put together a progressive and thought-out plan, and this requires more than just throwing a bunch of play dough at the wall to see what sticks.

Summary

Again, the purpose of this post isn't to point out "flaws" in another training system.In reality, any coach could walk into a gym or performance center (mine included) and point at happenings they don't agree with and/or feel are "wrong." It doesn't really take an intelligent person to do this. That's one of the beauties of the training industry, and I personally think this can make for many thought-provoking and healthy debates.

Also, realize that CrossFit is a sport! The CrossFit games now take place each year. As such, if you're training to compete in the CrossFit games, then it'd probably be best to utilize this system. But, for the athletes I work with who compete in multiple other sports, it's prudent for me to take a different approach to help them with their sport.

I once had a friend who told me that CrossFit was the best thing that gets him into the gym everyday. If this is the case for you, and you're having fun and remaining injury-free, then by all means continue to go. I'd hope I'm not to arrogant and tunnel-visioned not to acknowledge when someone else in the industry is providing a positive experience for someone. I also believe CrossFit is doing some solid things through the following:

• Encouraging people to learn the basic movements (squat, push, pull, carry)
• To train in an environment that provides camaraderie and accountability. I've heard awesome tales about the general CrossFit training environment/atmosphere, and given this is a key element lacking in many gyms I encourage everyone to find a place (CrossFit or elsewhere) that can "pick you up when you're down."
• CrossFit tends to be insanely popular amongst the female population. Considering that many of us in the training industry have to fight tooth and nail to smite the myriad damaging myths the media puts out to women regarding their bodies and roles in the gym, I think this is fantastic.

While this topic could be debated for hours on end, I hope I didn't lose most of you and/or cause you to begin your first draft of hate mail.

Here's to lifting heavy things. *holds glass up*

How to Deal with Suboptimal Training Situations

Over the weekend I put together a possible program for some athletes who are in a bit of a pinch to pass a 400m repeat test (that they just failed) in one month. Before you get all excited and scroll down, let me qualify this program with a few points:

1. This program is NOT ideal –track style training should be undertaken when one has around 12-weeks to dedicate, minimally.
2. These athletes are not long-distance sprinters (or anything close), they just need to pass this test.
3. Bottom line, the athletes in question could use some overall general physical preparation and aerobic improvement (i.e., why they failed in the first place). So, regardless of sport specificity, this program will provide worlds of improvement for their baseline conditioning and that’s good for any athlete.
4. The “Q” workouts stand for Quality and to get best results should be combined with 20-30min non-impact cardiovascular training on the other days of the week. These sessions will be recovery/base building sessions and heart rate should be monitored to stay within the suggested zone.
5. General strength training 2-3 days per week should be undertaken in concert with this program.
6. Because these athletes are not accustomed to running on a track for these extended distances, all efforts should be made to encourage recovery and regeneration. SMR (foam rolling), static & active stretching, dynamic warm-ups, ice baths, and post-training (all day would be even better) nutrition should all be addressed to stave off any potential problems.

WEEK 1 Q1 Workout: 10-min Jog at Easy Pace to Warm-up 4x200m (1-2min Walking Rest) 2x400m (2-3min Walking Rest) 4x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down Q2 Workout: 10-min Jog at Easy Pace to Warm-up 3x600m (3-4min Walking Rest) 10-min Jog at Easy Pace to Cool-down Q3 Workout: 10-min Jog at Easy Pace to Warm-up 4x200m (1-2min Walking Rest) 1x800m (1min Rest) 4x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down

WEEK 3 Q1 Workout: 10-min Jog at Easy Pace to Warm-up 4x200m (1-2min Walking Rest) 3x400m (2-3min Walking Rest) 4x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down Q2 Workout: 10-min Jog at Easy Pace to Warm-up 4x600m (3-4min Walking Rest) 10-min Jog at Easy Pace to Cool-down Q3 Workout: 10-min Jog at Easy Pace to Warm-up 4x200m (1-2min Walking Rest) 2x800m (1min Rest) 4x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down

WEEK 2 Q1 Workout: 10-min Jog at Easy Pace to Warm-up 3x200m (1-2min Walking Rest) 2x400m (2-3min Walking Rest) 1x600m (4-min Walking Rest) 2x400m (2-3min Walking Rest) 3x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down Q2 Workout: 10-min Jog at Easy Pace to Warm-up 20-min Steady Pace 5-min Jog at Easy Pace to Cool-down Q3 Workout: 10-min Jog at Easy Pace to Warm-up 6x200m (1-2min Walking Rest) 1x800m (3min Rest) 6x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down

WEEK 4 Q1 Workout: 10-min Jog at Easy Pace to Warm-up 4x200m (1-2min Walking Rest) 2x400m (2-3min Walking Rest) 1x600m (4-min Walking Rest) 2x400m (2-3min Walking Rest) 4x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down Q2 Workout: 10-min Jog at Easy Pace to Warm-up 20-min Steady Pace 5-min Jog at Easy Pace to Cool-down Q3 Workout: 10-min Jog at Easy Pace to Warm-up 6x200m (1-2min Walking Rest) 2x800m (3min Rest) 6x200m (1-2min Walking Rest) 5-min Jog at Easy Pace to Cool-down

Oftentimes as a coach or an athlete you get caught between a “rock and a hard place.” Training variables and conditions are rarely perfect and you constantly have to find the right fit for the safest and most effective training plan given a suboptimal situation to yield the greatest result. Personally, I think this is a big reason why my “job” is pretty much nothing but fun all day, every day.

Anyway, as a strength coach (or an athlete designing his/her own program) you have to rise to each unique situation, analyze it, acknowledge that it is not ideal, then move on to create the best program you possibly can give the restraints. I wish “good luck” to the budding, but short-term 400m repeat sprinters over this next month!

As a side note, Arabella is already showing signs of her future status as an elite athlete. Here she is pictured furiously searching Daniel’s Running Formula for training paces associated with her VDOT score - Haha. She really did look through that book around for about 5-minutes.

Happy Labor Day

I hope most of you are able to enjoy a relaxing day off today. In case you missed any of them, here are the posts from the past week: 1) The Best Physical Preparation Advice I've Heard

2) Packing a Nutritional Punch

3) Strength Training is About More than Just the Weight on the Bar

4) The Perspective of a Strength Coach

5) Yet Another Variation of the Pushup and Split Squat

Be back soon!