Random Thoughts: Facing Challenges and Gallagher
I have two random thoughts for the day. The first is just about the positive changes going on with SAPT and its crew and the lesson you can take away from it. The second is a training update from… MY GIRLFRIEND!
SAPT and its employees have been going through quite the change as of late, and it’s been all for the better. Sarah had a handsome little boy Duke while simultaneously working as a full time strength coach at a D1 university AND running a full time business. Kelsey has become fully adjusted to her job(s) at SAPT in terms of coaching and also dealing with current clients, potential clients, new contracts, old contracts, answering a million emails a day, defeating Voldemort, etc. all while swinging a kettle bell. Most people wouldn’t be able to handle ONE of Sarah or Kelsey’s jobs; they manage to do it all. Stevo’s still taking over the world one book, one cue, one article, one program at a time, in his quest to become the best strength coach in the industry and trust me, he’s closer than you think. And just when you think he can’t do his job any better he somehow proves you wrong. In the immortal words of Sir Ludacris, he’s coming for that number one spot!
Then there’s me. The past couple of months have been eye opening for me to say the least and it’s a great feeling to know that SAPT has become my home with a family I love dearly. I’m in the midst of coming into my own with my own discernible differences from my peers in my personal life, coaching style, and even business. It’s truly calming when you realize what is truly important in your life. These are all huge, awesome changes and we’ve done all this while moving facilities. These are the times when you find out what you and your team are made of. Do you see a challenge, look at it in the eye and run away? Or do you stand toe-to-toe and GO GALLAGHER ON IT AND SMASH IT WITH A SLEDGEHAMMER! That’s really my point of telling you all this. You, your friends, your family, your business, your schooling, YOUR TRAINING; it will all be presented with change and challenges. It is how you confront and tackle those changes and challenges that will define you as a person. I always talk about being average and this goes hand in hand with that; the average person will become consumed and beaten down by changes and challenges. The above average person will get up, dust themselves off and go Gallagher on it….
My last random thought is in the form of a training update, not from I, but from my girlfriend Shannon. Since we started dating she has been incredibly supportive and has now shown interest in moving weight (either that or she just wants me to stop bugging her). Nonetheless, I am extremely proud of her quick improvements in confidence and strength. I recently had her start Mark Rippetoe’s Starting Strength as I believe novice, intermediate, and even advanced lifters can stand to benefit from its simplicity and concepts (I recently started this program as well). Shannon has already seen great strength gains as well as a huge refinement of technique as Starting Strength exposes her to the same barbell movements multiple times per week. Plus, I told her if she lifted consistently for 3 weeks I would take her to see Magic Mike in 3-D. As I said before I am extremely proud of all of her improvements and hard work as well as her commitment and consistency. The video below is a clip from one of her recent squat sessions. Look at that technique! She must have a good coach.
SAPT's New Facility: Q's & A's
Well, we've been in the new facility for about 10 days and I've already been able to spend more time at my desk than I have in ages. This is a pretty big deal because I'll have the baby with me - something that was simply not possible at the other space. That space was always either too hot or too cold for small children (and most other humans, ha)... and on the few days of the year when the temperature happened to be ideal, then I'd have the dirt floating in from outside to worry about. I suppose because of the speed with which we made the move, we've had some questions and curiosities come up from a few of our clientele regarding certain decisions.
So, here is a bit of a Q&A about our new digs:
Q: Seems like you guys just up and moved overnight. Why such a fast and abrupt transition? A: I figured it was better to aggressively make the transition over when we were 85% ready than wait for the next 100 degree days (ahem, there happen to be another cluster of them coming today). Thus, why we've needed an bit of an adjustment period for training floor flow.
Q: The new space is smaller than the old one... what gives? A: Well, I hate to break it to you, but we actually had TOO much square footage before. In fact, I have been experimenting with session size over the last 9 months in an effort to make the most of the abundant square footage we had. But, after careful thought and review of how sessions were flowing, observation of both coaches and clients during sessions, I made the decision to STAY SMALL!
We've actually decreased the session size for each hour with our move to the new space. Shocking, I know - you are officially in the presence of someone who has fully committed to quality over quantity. As a side note, our new space is STILL larger that the weight rooms I've worked in at both VCU and Mason. In both places I've witnessed in excess of 50 athletes training simultaneously. So, have no fear! We can make a session that's capped at 8 work pretty well in comparison.
Q: The temperature on the training floor seems a bit warm - didn't you say we have A/C now? A: We sure do have A/C! But that doesn't change the fact that I'm one hell of a penny pincher AND that I genuinely can't stand training areas that are kept too cold. Plus, I generally consider 78 degrees an ideal day in the outdoors! The point is to get warm and sweat a bit, you know? It's all part of the fun! Some may prefer cooler, some warmer, but at least it's not 110.
Q: Those offices are pretty nice. What do you guys do all day that you need offices? A: This may be an "Ah-ha" moment for some people, but we actually spend a great deal of time at our desks planning programs, researching training methods, engaging with clients via phone and email, writing blog posts, pursuing new business, etc. There's a reason we're as good as we are: preparation!
The offices are actually a very big deal to me, personally, for several reasons: 1. We need them (see above). 2. As the owner of a business whose primary concern and "claim to fame" is the best quality with the best coaches in the DC Metro area, I NEED to keep the SAPT coaches happy, comfortable, and feeling a sense of progress at most times. They deserve it! 3. SAPT was started with Chris sitting on sandbags, while I occupied a folding camp chair, and we huddled around a folding card table from Chris' college apartment. So, to come from that distant point 5 years ago to these beautiful and comfortable offices is something that I will never take for granted. 4. You probably work in a building with modern, clean offices, climate control, and a conference table. We've wanted to achieve the same thing!
Q: Where can I park? A: ANYWHERE - none of the businesses have assigned parking, so take your pick! The whole lot is at your disposal. And if anyone suggests differently, let me know.
Q: What's happening at the old facility? A: Secretive and magical things! Haaaa, I wish I had some magic to work with. Actually, we're retaining the space to begin offering some new services (team training and batting cages). And if one more wannabe Crossfit owner calls me to ask when I'm moving out, my head will probably pop off!
Q: You've cancelled Buttkamp?!? A: I have no problem admitting when I've made an error and this was an error. Buttkamp classes will resume next Tuesday. Thanks to all for letting us know how much you love the class and Kelsey!
I think that about wraps up the main questions that have come up over the last week and a half.
It's always wonderfully humbling for me to (re)discover how much our clientele care about SAPT and the health of our business.
Thank you for all the questions and comments!
A Tale of Two People
I'll admit, despite the fact that I do genuinely love my job, there are still days where I feel "off" a bit. This could be due to any excuse ranging from a poor night's sleep, to having an enormous To-Do list for the day, or maybe the fact that, as a self-proclaimed introvert, sometimes I simply become exhausted from spending the entirety of my afternoons and evenings surrounded by people, blaring music, weights crashing, and questions thrown my way every few seconds.
However, I've found that the scary thing is, you never know how you may permanently impact someone - whether for good or for bad - by a simple "off the cuff" statement directed their way. And you need to be especially considerate of this during those hours that you're particularly tired, edgy, when your patience has worn thin.
One of my favorite short stories - to remind me that you just never know, and to always be cognizant of how you treat other people despite your external circumstances - is A Tale of Two People by Alwyn Cosgrove. For those of you who haven't read it, I hope it impacts you as much as it did me.
A Tale of Two People - Alwyn Cosgrove
What's Different About Your Training?
Do you remember the good ol’ days when you used to wake up and be excited to train? The times when setting a new PR was as satisfying as waking up on Christmas morning. I certainly do, sadly there will come a time when life gets in the way and your training sessions won’t be as awesome as they once were. Sometime last week after yet another lack luster training session of mine I sat down for about 30 minutes and thought about my training since my last meet. My training frequency has stayed the same (four days a week) yet each session seems progressively lazier, as if my head just isn’t in it. So I’m sitting there thinking what’s different, what is different now compared to a few months ago? So I made a list of the things that are different in my everyday routine that could potentially be causing my sessions to be as awful as watching a Keeping Up with the Kardashian’s marathon.
- No Training Partner: All 3 of my previous training partners are off doing internships with their respected teams University of Maryland, University of Minnesota, and the New York Jets. My training partners kept me on track and pushed me which made training fun. We were able to give each other feedback and make fun of each other which always led to good sessions. But I haven’t always had training partners and my training was still productive so what was different then? Music
- Music: It’s clear that if I don’t have a training partner I need to bring back the old days and put the ear-buds in and zone out. I need to be focused on the task at hand and I clearly can’t be trusted to do that when people who are not my training partners are around. They just become an unneeded distraction, not intentionally, just happens. Listening to music on my iPod will block out all the distraction, get me jacked up, and allow me to focus on the task.
- AM Training: For as long as I can remember I trained in the morning before I did anything else. It wasn’t until recently that I started training in the afternoon. And looking back on the situation I am much better suited to train in the morning. It sets the pace for my day. It clears my head and it allows me to take my time rather than rush to get in a workout. I also work better if I get my training out of the way early, I can just focus on work after instead of worrying about getting my training in.
- Food: Recently my nutrition has taken a back seat, out of pure laziness than anything else. My mentality used to be eat to train. I would eat 5 meals a day and I would feel awesome during training sessions. Lately I have been skipping breakfast, A- because I have been lazy and B- because of dumb people in the fitness industry, but more on that in my next point. It’s definitely time to get back to my old eating habits. I AM THE PEANUT BUTTER KING!
- Fitness Professionals: Even a professional strength coach like me can still fall victim to fitness propaganda. You’re probably asking what do other fitness professionals have to do with your training. That’s a good question, and the answer is a lot more than I should have allowed. There is so much crap written by people just trying to sell you stuff that it’s almost impossible not to succumb to it at least once. And sadly it almost made me doubt my own knowledge base. Then I woke up and realized what a bunch of BS it all is. I know this point kind of got off track but it’s something that I realized I didn’t used to let impact my training/nutrition so it’s important that it not impact it now.*
You may be asking what the point was to writing all of this. The goal of all my posts is to get YOU to train better or to help you reach YOUR goals. The best way to do that is to learn from others mistakes so you can in turn avoid the same pitfalls. Hopefully this post has allowed you to evaluate your own training, figure out what the problem is and helped you to get it back on track. The points I listed above are all excuses to not have a good training session. An excuse is a problem that can be rectified, I chose to do so. Will you?
*People I'm currently reading to block out internet BS Mark Rippetoe, Jim Wendler, Dan John, Dave Tate, and Louie Simmons.
How to Make Your Own Suspension Trainer
(Note: Updates to the construction process can be found on the second half of this post.) Suspension trainers are a fantastic tool to add to your quiver of training options, especially during travel. They'll never replace the barbell for quality strength training, but they can certainly supplement your routine quite well by providing a myriad options for assistance work.
I've mentioned before how I love to pack a set in my bag, be it for travel or for outdoor workouts, as they take up roughly the same amount of luggage space as a pair of socks, and open up a number of exercise possibilities. However, the primary issue that most people have with them is they cost an outrageous amount of money to purchase from the commercial suppliers.
An easy option here is to simply make your own for a fraction of the cost and have it be just as effective. You can see my homemade model below:
Back in 2009, I filmed a quick video on how to make a great suspension trainer in a matter of minutes, and it didn't take long for it to become extremely popular.
It's actually kind of funny, as I had my sister film the video in my parents' backyard during Thanksgiving. My at-the-time girlfriend (now wife), Kelsey, was GA for a weight training course out in California; she was enrolled in a post-graduate Kinesiology program at the time, and a few of the kids in her weight lifting class wanted to know how I made my own set of suspension straps, as I had got together with a couple friends earlier that Fall to figure out how to build our own. So, I haphazardly threw together a video tutorial on how to make one for her students to watch.
With large thanks to Ross Enamait (of RossTraining.com), the video quickly went viral as he found my video and posted it on his website. You can see his post HERE, where he discusses his experience using my video to make his own, and some of the tweaks he has personally made to make it even more excellent.
If I knew how often it would be looked at (currently it has over 247,000 views), I probably would have spiced up the video a bit, maybe by wearing a Speedo or something. Who knows. Either way, I'm really glad so many people have been aided by it.
Anyway, I realized I've never shared it here on SAPTstrength, so I thought it may be handy for some of you reading that want one in your equipment stash but don't want to spend the money buying it from a commercial supplier.
Here it is, in all of it's low-quality and wildlife-sounds-in-the-background glory:
A Few (Updated) Notes on Equipment and the Construction Process:
1) I now use straps with metal buckles, as they provide a much greater break strength. I personally purchased mine at REI, but Ross gave the great option of purchasing them over at Strapworks.com as they deliver them to many parts of the world and you can easily adjust the length of the strap you want to purchase.
2) I no longer use ropes for the footstraps, but I use part of the actual utility strap to make the footloops; Ross had detailed this idea here. These are much more comfortable than rope for the feet, and also don't untie nearly as easily.
3) The video for how to tie the bowline knot can be found here: How to tie a Bowline Knot
4) Currently, my video has 792 "Likes" versus 11 "Dislikes." Evidently, eleven people in the world are incompetent when it comes to tying knots.
5) Be sure you sand down the edges of the PVC pipe, and/or place duct tape (or some sort of protective coating) over the edges as they (the PVC piping) will wear down the utility straps over time. You can kind of see how I did this in the picture below:
6) Ross has since added a few updates and suggestions on his website, which I think are brilliant and extremely helpful, HERE. He provides some other options for easy-to-make handles, on top of showing the difference between a single vs. double attachment model.
7) In case you don't know who Ross is, shame on you. Here's a fairly recent training compilation of his:
Hope the above tutorial was helpful!
A Confidence Booster
I read a great article on EliteFTS the other day which you can find here… A Case for Bullying . I strongly advise you read it as it really struck a chord with me, although judging by the comments section some readers REALLY missed the point of the article. Anyways, it inspired my post for this week not really because I was bullied but because of what weight training and powerlifting has done for me and what I feel it can do for younger kids and adults alike. Throughout the entire time I was in school I always had a good bit of friends, I was never the kid who felt so pushed away by other people they had to go eat their lunch in the bathroom (although I can empathize with those kids). However, in elementary school I was a short fat kid who’s nickname amongst friends was Louie because I looked EXACTLY like the kid from the cartoon show Life with Louie. Again at no point were people outwardly mean to me about it but I was still really self-conscious about the way I looked.
Onto middle school, once I was here I had lost the fat but gained a crazy amount of acne…. It was gross. Again, I had a good bit of friends and no one really outwardly made fun of me about it (maybe it was my short temper who knows) but again I was really self-conscious about it.
Onto high school, now I’ve lost the fat, lost the acne, and started doing pull-ups, pushups, and bodyweight squats until it burned. Only problem was I never really hit that growth spurt I was looking for. I was standing at a whopping 5’7” on a good day (which I still am today). Again, nothing that I was teased about but I was really self-conscious about being relatively shorter than a lot of the people I hung out with.
My point is not for you to feel bad for me because I don’t want you too that would be ridiculous. My point is that all kids or adults no matter what circle of life they come from can feel bad about themselves or that they’ll never measure up to other people. However, there has to be an outlet for these kids to make them feel better about themselves and be able to gain self-confidence and a way for them to be able to say “I honestly don’t care what you think about me”. I feel like a lot of parents first instinct is sports which is great and works a great deal of the time. It gives them an outlet for their aggression, makes them feel part of a team, and teaches them that some days you lose and some days you win. What about the other kids? The other kids who end up not making the team and ultimately feel even more isolated. THEY NEED TO WEIGHT TRAIN!
When I got to college I read Arnold, the Education of a Bodybuilder and there it was the epiphany I was looking for my whole life. I read that book cover to cover in two days, I wrote down what he ate and how he trained and I did it. Somewhere along the line my confidence went through the roof, I got bigger and stronger and for the first time in my life I was able to truly not care what other people thought of me. The only thing I cared about was how to get bigger and stronger. I was no longer concerned with the people who didn’t matter in my life and their opinions of my clothes, hair, personality, job, etc.
Why did weight training work so well for me in that respect? Because unlike most things, weight training gives you tangible results all the time; every month I saw myself becoming bigger and stronger and I loved it. I played basketball my whole life and worked hard it but it was very hard for me to see gains because it was so hard to measure it against things. But, weight training is something I could track each and every week.
I know I’ve kind of rambled a bit but the whole point I’m driving at is more kids should weight train and by kids I’m talking about 10 year olds and up. Please don’t gasp, if you have a problem with 10 year olds weight training; then I have a bone to pick with you at a later date. Are you concerned with your kid’s well-being and self-esteem? For that matter are you concerned with your own well-being and self-esteem? If you are I STRONGLY suggest you start a resistance training program. I promise that you will be better off for it.
Since high school I knew that I wanted to work with kids in some fashion. I had a lot of great coaches and teachers that helped me become a better person. For me the best way to return the favor was by becoming a strength coach and showing kids how to become stronger. Part of my job is to help kids become stronger and better for their sport. Honestly though that is NOT my main priority. My main priority is to help every kid who walks in our doors to feel better about themselves physically, mentally, and emotionally and to truly not care about what someone says about them or thinks about them.
And in case anyone is wondering what i look like now...
