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
A Tip for Reducing Back Pain During the Deadlift
See the video below for a “trick” I like to use to help reduce the risk of back pain during the deadlift, after the individual has had enough practice with the basic structural set-up and execution of the deadlift.
Many people are great when it comes to finishing the deadlift with the glutes (“humping the bar”), but I’ve found that few people think about creating tension in the glutes before the genesis of the pull.
I've found this really helps people who complain of "feeling it all in their back" (even after achieving a neutral spine and good set-up) when they pull, and also helps them prevent from "hitching" at their lumbar spine.
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.
Escalated Density Training for a Quick Workout or Training on the Road
Every now and then, when I'm in a rush, or simply looking for a change of pace, I find myself using "escalated density training," otherwise known as EDT. While I wouldn't recommend EDT for the development of pure strength or power, I find it particularly useful for two scenarios: 1) When you have very limited time to train, and just need a simple "Get In, Get Out" workout. Something that will allow you to complete a training session in roughly twenty minutes or less.
Given that, once you've attained a reasonable level of strength, it can take you thirty or more minutes just to warm up to your working sets of deadlifts or squats, EDT allows you to finish your workout rather quickly due to the lighter weights involved.
2) If you're traveling, and - as is unfortunately common in hotel rooms - the weights available are extremely limited (often capping out at 50lbs or less).
How To Do It
You'll complete two "blocks" of 5-10 minute intervals, utilizing two exercises in each block. These two exercises will ideally utilize opposing muscle groups, or "antagonist" pairings. For example, the good ol' push-pull pairing.
Pick a weight for each exercise that is roughly your 12-rep maximum, but only perform ten reps for the first set. Then, you're going to go back and forth between each exercise, using the same weight, without resting, for 5-10 minutes straight.
Let's use a dumbbell bench press and chest-supported row, for an example.
Chest- Supported Row (reps)
Dumbbell Bench Press (reps)
Set 1:
10
10
Set 2:
9
8
Set 3:
7
6
Set 4:
7
5
If you can perform 10 reps for multiple sets, then the weight is too light. On the contrary, if the number of reps you can perform with good form drops too rapidly (i.e. you can only get 4-5 reps on the second set), then it is too heavy. Also, note that the first set should especially not be taken to failure, as this will cause you to burn out too quickly. Always stop each set before your form degrades.
Begin on the low end of the time spectrum (5 minutes) for each "block," during your first session, and slowly increase the total time to 10 minutes as your body adapts and your endurance improves.
You'll also find that you'll be able to squeeze in more sets in the same period of time as you progress.
Perform two blocks of exercise pairings (four total exercises per workout), and you'll be in and out of the gym in twenty minutes. Also, for the those in the crowd who love "feelin' the burn," this will be right up your alley!
To help you out, I've provided a list (albeit far from comprehensive) of some exercises you can choose from. Choose one from each column for each pairing.
“Pull”
“Push”
Chest-Supported Row (various grips)
DB Bench Press (various grips)
TRX Inverted Row
Inclined DB Bench Press (various grips)
BB Inverted Row
(x infinity variations)
Lat Pulldowns (various)
Bent-Over DB Row (all kinds)
DB Military Press (various grips)
Pullups (various grips)
BB Military Press (various grips)
Bent-Over BB Row (various grips)
DB Floor Press (various grips)
Seated Cable Row (various grips)
Single-Arm Presses (all kinds)
Curls (various)
Pressdowns (various)
You can certainly use EDT with the lower body, as well, just don't be a doofus with your exercise pairings (ex. deadlifts with back squats, or 400m sprints with snatches).
Olympic Trials, Wimbledon, Where I've Been
So, today is my first post in about 4-weeks. It feels kind of awkward... like if you've been purposely avoiding someone and then run into them at a store. I, of course, haven't been purposely avoiding my posts, I just feel kind of bad that I've been breaking my own rules. You see, we have two simple rules for SAPT posts: get it up by 10am and make sure there is fresh content every day of the week. Obvisouly, I break the 10am rule almost every week and recently had to break the fresh content rule, too.
Sigh! It couldn't be helped... I have at least four partially finished posts marked as "draft" just waiting to be completed.
Well, here's a quick wrap-up of some recent events:
- Two track athletes I coach at Mason made it to the Olympic Trails. One went for the long jump and triple jump and the other for 400m. I'm proud to say David made it to the FINALS in the 400m. WOW. He said it was pretty amazing to be running next to the legends he grew up watching on TV.
- Wimbledon is easily my favorite sporting event of the year.Easily! I started watching it when I was bored one summer (I think I was about 14 years old) and got hooked. To this day I can't really explain why my love of Wimbledon does not extend to other major tennis tournaments. Serena Williams is also easily my favorite female athlete. I feel strongly that if the other women trained in a way that would help them gain a little of what Serena's training and genetics have provided, we'd see a lot more power and explosiveness in the game. Tennis players at the college level are notorious for placing little value on the type of physical preparation that will help "first-step" and other power indicators.
- My training is in the toilet.
- We've got two new service offerings that will take place at the old SAPT on Pickett: Team Training (we've received about a bazillion requests for low-cost team training over the years, so here ya go!) and Batting Cages designed for soft-toss and tee work. Stay tuned for the roll-out of both! More info to come shortly.
That's it. Sorry about not providing any eye-candy. Maybe I'll get a chance to update this later on.
