...want to avoid getting fired: SHOW UP! I have looked at the people that I have fired this year, and it all had to do with showing up. If you show up, you get results.
I am getting some great rewarding training done with a number of my new clients. It is really an exciting time right now. I am going to be starting classes in another (third) setting real soon.
Also, I will be starting a new full time job real soon. Due to limited availability and a full schedule, I am going to have to raise my rates across the board.
Everyone is on a short leash. I have guys doing leverage presses and get ups and passing the RKC snatch test with ease. I have women flipping tires and snatching. Everybody is improving strength, body comp, and conditioning. The training works, if you do it.
Monday, February 15, 2010
Friday, February 12, 2010
USF Kettlebell Club rocks
We decided to have some fun after our session and put it on video. The guys and gals are really coming along. We got some fun stuff on here:
* Pinky Press (not quite the DW pinky press, but the pinky was the only one around the bell), FSE, 32kg x 5
* Waiters Press, PB and LH, 32kg
* Bottoms up get up, JW, 16kg
* Stacked Presses, FSE, 40kg x 4
* Swings
Videos to follow.
The guys are coming along fantastic. The guys and girls who are committed are getting fantastic results and having a good time.
The club meets Tue, Thu, and Sun, and I am there on Sun and most Tues.
Because of the success and fun of these classes, I am upping my personal training rate and adding more group classes.
* Pinky Press (not quite the DW pinky press, but the pinky was the only one around the bell), FSE, 32kg x 5
* Waiters Press, PB and LH, 32kg
* Bottoms up get up, JW, 16kg
* Stacked Presses, FSE, 40kg x 4
* Swings
Videos to follow.
The guys are coming along fantastic. The guys and girls who are committed are getting fantastic results and having a good time.
The club meets Tue, Thu, and Sun, and I am there on Sun and most Tues.
Because of the success and fun of these classes, I am upping my personal training rate and adding more group classes.
Thursday, February 11, 2010
Work Capacity Challenge....
As in a previous post, Jack Reape has posed the following open challenge to you hard core workout fanatics. The challenge is this simple:
How many 315lb deadlifts can you do in 30 minutes?
Give it a try and post your results to comments.
I have 3 results so far:
FSE: 154
Client 1: ~83
Client 2: ~55
While this was a simple challenge, I really learned a lot from it:
1) Even if your max deadlift is conventional rather than sumo, you will be better of doing this challenge sumo style. The reason is that this is a max volume challenge, and not a max effort challenge. Sumo spreads the load over more muscles.
2) A simple challenge like this will help you find the optimal groove at a suboptimal weight.
3) If you use your lower back for the deadlift, you will get instead feedback.
4) If you have a problem with "slack in the arms" in the deadlift, this will give you a lot of practice to get that down. "Slack" means that you start the pull, but your arm joints, have slack in the. This means that you are disconnected from the bar and you have an energy leakage.
5) This will also reinforce more hip action rather than lower back action.
6) You will absolutely sweat buckets doing this. After your metabolism (i.e., heart rate) is jacked for at least the next four hours, you will realize the effect that "max volume" workouts have on metabolism.
7) If you spent more time on a Bosu ball than with a barbell in your hand, you will run from this challenge anyway.
I have some modifications for this programs:
1) If your max deadlift is under 405lbs, you will drop down to 275lb.
2) If your max deadlift is under 315lbs, you have absolutely no business doing a challenge like this. Learn how to deadlift. Putting volume before technique is a recipe for disaster.
3) If you are female, and your max is over 225lb, you will use 135lb. If not, don't do this challenge at all.
4) People have asked about straps. My only advise here is "if you are using straps, it is not a deadlift". Plus, it will slow you down because you will need to reset your hands. Bring a towel to wipe off the bar -- you will sweat buckets.
Post name (or nickname), height, weight, city, barbell weight, and count in comments.
How many 315lb deadlifts can you do in 30 minutes?
Give it a try and post your results to comments.
I have 3 results so far:
FSE: 154
Client 1: ~83
Client 2: ~55
While this was a simple challenge, I really learned a lot from it:
1) Even if your max deadlift is conventional rather than sumo, you will be better of doing this challenge sumo style. The reason is that this is a max volume challenge, and not a max effort challenge. Sumo spreads the load over more muscles.
2) A simple challenge like this will help you find the optimal groove at a suboptimal weight.
3) If you use your lower back for the deadlift, you will get instead feedback.
4) If you have a problem with "slack in the arms" in the deadlift, this will give you a lot of practice to get that down. "Slack" means that you start the pull, but your arm joints, have slack in the. This means that you are disconnected from the bar and you have an energy leakage.
5) This will also reinforce more hip action rather than lower back action.
6) You will absolutely sweat buckets doing this. After your metabolism (i.e., heart rate) is jacked for at least the next four hours, you will realize the effect that "max volume" workouts have on metabolism.
7) If you spent more time on a Bosu ball than with a barbell in your hand, you will run from this challenge anyway.
I have some modifications for this programs:
1) If your max deadlift is under 405lbs, you will drop down to 275lb.
2) If your max deadlift is under 315lbs, you have absolutely no business doing a challenge like this. Learn how to deadlift. Putting volume before technique is a recipe for disaster.
3) If you are female, and your max is over 225lb, you will use 135lb. If not, don't do this challenge at all.
4) People have asked about straps. My only advise here is "if you are using straps, it is not a deadlift". Plus, it will slow you down because you will need to reset your hands. Bring a towel to wipe off the bar -- you will sweat buckets.
Post name (or nickname), height, weight, city, barbell weight, and count in comments.
Friday, January 29, 2010
This week's workouts..
Friday:
Front Squats: 2 24kg x 10 x 8
Deadlifts: 340 x 5 x 3
Renegade Rows: 24kg x 3 x 10
Double cleans: 2 24kg x 3 x 15
Thursday: Long Cycle Ladders: 2 24kg x 5 x (2,4,6,8,10)
==> These felt really good, going to try some 32kg x (2,4,6) ladders next week.
Wednesday:
TGU: 32kg x 10:00
Swings: 32kg x 10 x 20
Snatches: 32kg x 20L/20R (going for 30L/30R on Sunday)
Front Squats: 2 24kg x 10 x 8
Deadlifts: 340 x 5 x 3
Renegade Rows: 24kg x 3 x 10
Double cleans: 2 24kg x 3 x 15
Thursday: Long Cycle Ladders: 2 24kg x 5 x (2,4,6,8,10)
==> These felt really good, going to try some 32kg x (2,4,6) ladders next week.
Wednesday:
TGU: 32kg x 10:00
Swings: 32kg x 10 x 20
Snatches: 32kg x 20L/20R (going for 30L/30R on Sunday)
Saturday, January 23, 2010
Jack Reape Deadlift Challenge
I had a client skip a session with me on Friday, so I decided to get this in.
This the Jack Reape Deadlift Challenge. The details of the challenge are as simple as can be: Do as many 315lb deadlifts as you can get in 30 minutes
I got 154, and here was the reps scheme that I used:
Top of the minute:
315 x 13 x 5
315 x 6 x 6
315 x 1 x 5 (started to get a headache due to bad breathing patterns)
Top of the :50
315 x 4 x 3 (starting feeling second wind)
315 x 7 x 4
Top of the :45 (so that I finished "while working")
315 x 2 x 4
If you don't like this notation, here it is with the "start time" of each set noted:
set # start of set reps cumulative
1 00:00 5 5
2 01:00 5 10
3 02:00 5 15
4 03:00 5 20
5 04:00 5 25
6 05:00 5 30
7 06:00 5 35
8 07:00 5 40
9 08:00 5 45
10 09:00 5 50
11 10:00 5 55
12 11:00 5 60
13 12:00 5 65
14 13:00 6 71
15 14:00 6 77
16 15:00 6 83
17 16:00 6 89
18 17:00 6 95
19 18:00 6 101
20 19:00 5 106
21 19:50 3 109
22 20:40 3 112
23 21:30 3 115
24 22:20 3 118
25 23:10 4 122
26 24:00 4 126
27 24:50 4 130
28 25:40 4 134
29 26:30 4 138
30 27:20 4 142
31 28:10 4 146
32 28:55 4 150
33 29:40 4 154
Not too bad, but I would think there are guys that could kill this.
This the Jack Reape Deadlift Challenge. The details of the challenge are as simple as can be: Do as many 315lb deadlifts as you can get in 30 minutes
I got 154, and here was the reps scheme that I used:
Top of the minute:
315 x 13 x 5
315 x 6 x 6
315 x 1 x 5 (started to get a headache due to bad breathing patterns)
Top of the :50
315 x 4 x 3 (starting feeling second wind)
315 x 7 x 4
Top of the :45 (so that I finished "while working")
315 x 2 x 4
If you don't like this notation, here it is with the "start time" of each set noted:
set # start of set reps cumulative
1 00:00 5 5
2 01:00 5 10
3 02:00 5 15
4 03:00 5 20
5 04:00 5 25
6 05:00 5 30
7 06:00 5 35
8 07:00 5 40
9 08:00 5 45
10 09:00 5 50
11 10:00 5 55
12 11:00 5 60
13 12:00 5 65
14 13:00 6 71
15 14:00 6 77
16 15:00 6 83
17 16:00 6 89
18 17:00 6 95
19 18:00 6 101
20 19:00 5 106
21 19:50 3 109
22 20:40 3 112
23 21:30 3 115
24 22:20 3 118
25 23:10 4 122
26 24:00 4 126
27 24:50 4 130
28 25:40 4 134
29 26:30 4 138
30 27:20 4 142
31 28:10 4 146
32 28:55 4 150
33 29:40 4 154
Not too bad, but I would think there are guys that could kill this.
Friday, January 22, 2010
I have been working with a lot of new clients over the last two weeks...
Here is what I have learned....
1. When people lift something, they tend to look at it. Many times, this is a bad. The reason for this: Where the eyes go, the body follows. Look at the bar when you deadlift, you will round your back. Instead, look at a spot about 7-9 feet in front of you. You hips will go down, the shoulders will go back, and your will be able to drive through the heels. This will give you better leverage and is much safer. This only little tip added 60lbs to someone's deadlift.
2. Instructions between lifts can be detailed. Instructions during lifts much be concise. Two words max, and preferably one. The reason, if they are focused on what you are saying, they are not focused on their lifting and body positioning. Where I have really seen this is I have two clients who do follow along KB DVDs. Their form, and their head positions specifically, were atrocious. I have never really seen the point of a follow-along DVD, unless you have the attention span of an ant. Can someone tell me what the point is?
3. People feed of others energy. I think for this reason I am going to group training only.
4. If you are a female, and you wear heels all of the time, you will most likely fail the "Overhead Squat" test of the functional movement screen. The reason: shortened calf and lengthened tibialis anterior. What that means is that you will not be able to keep the feet flat during the test.
For you athletes, there are a number of sports where this improper length-tension relationships will kill your performance: Bowling (this TA also everts the foot, which is important for balance), golf (will pitch your body forward, making you less powerful in the hitting zone), running (this will cause your foot fall to happen too far in front of you, putting major stress on the knee and back). Guys in their 60's that ran a lot in the 80's got knee replacements in the "aughts".
Also, this imbalance can migrate up to the hips (pitch forward) and shoulders (round forward).
5. With the kb swings, quality counts a lot more than quantity. I have seen some people do a swing so short the bell barely moves up or down. What work is being done and/or what skills are being developed. For this reason, I never use swings as a gauge of fitness. It is an open chain exercise w/o a fixed complete. Don't get me wrong, I use good swings for prep, but I measure snatches for performance.
1. When people lift something, they tend to look at it. Many times, this is a bad. The reason for this: Where the eyes go, the body follows. Look at the bar when you deadlift, you will round your back. Instead, look at a spot about 7-9 feet in front of you. You hips will go down, the shoulders will go back, and your will be able to drive through the heels. This will give you better leverage and is much safer. This only little tip added 60lbs to someone's deadlift.
2. Instructions between lifts can be detailed. Instructions during lifts much be concise. Two words max, and preferably one. The reason, if they are focused on what you are saying, they are not focused on their lifting and body positioning. Where I have really seen this is I have two clients who do follow along KB DVDs. Their form, and their head positions specifically, were atrocious. I have never really seen the point of a follow-along DVD, unless you have the attention span of an ant. Can someone tell me what the point is?
3. People feed of others energy. I think for this reason I am going to group training only.
4. If you are a female, and you wear heels all of the time, you will most likely fail the "Overhead Squat" test of the functional movement screen. The reason: shortened calf and lengthened tibialis anterior. What that means is that you will not be able to keep the feet flat during the test.
For you athletes, there are a number of sports where this improper length-tension relationships will kill your performance: Bowling (this TA also everts the foot, which is important for balance), golf (will pitch your body forward, making you less powerful in the hitting zone), running (this will cause your foot fall to happen too far in front of you, putting major stress on the knee and back). Guys in their 60's that ran a lot in the 80's got knee replacements in the "aughts".
Also, this imbalance can migrate up to the hips (pitch forward) and shoulders (round forward).
5. With the kb swings, quality counts a lot more than quantity. I have seen some people do a swing so short the bell barely moves up or down. What work is being done and/or what skills are being developed. For this reason, I never use swings as a gauge of fitness. It is an open chain exercise w/o a fixed complete. Don't get me wrong, I use good swings for prep, but I measure snatches for performance.
Thursday, January 7, 2010
Wed and Thu workouts.
Wednesday: Legs
Front Squats: 56kg x 10 x 5
Deadlift: 135, 205, 255, 305 x 1 x 5; 357, 375 x 1 x 3; 427 x 1 x 1
Sumo Deadlift (speed): 357 x 5 x 1
Max VO2 Snatch: 24kg x 20 x 8 (on the :30)
Thursday Morning: Back
Pullup Ladders: BW x 3 x 5,7,9
Bent Rows: 135, 185, 225, 245 x 1 x 10; 265 x 1 x 7
Lat Pulldowns: 150, 180, 210, 240, 255 x 1 x 10; 270, 285 x 1 x 6
Scapular Holds: 195 x 3 x :60
Cable Pulldowns: up to 180 x 1 x 10
Single Arm Rows: up to 95 x 1 x 10
Thursday Late Afternoon:
Long Cycle Clean and Jerk: 2 24kg x 5 x (2,4,6,8) -- been a while
Renegade Rows: 24kg x 3 x 10
Dimel Deadlifts: 135, 185, 235 x 1 x 20 (easier than I though)
Front Squats: 56kg x 10 x 5
Deadlift: 135, 205, 255, 305 x 1 x 5; 357, 375 x 1 x 3; 427 x 1 x 1
Sumo Deadlift (speed): 357 x 5 x 1
Max VO2 Snatch: 24kg x 20 x 8 (on the :30)
Thursday Morning: Back
Pullup Ladders: BW x 3 x 5,7,9
Bent Rows: 135, 185, 225, 245 x 1 x 10; 265 x 1 x 7
Lat Pulldowns: 150, 180, 210, 240, 255 x 1 x 10; 270, 285 x 1 x 6
Scapular Holds: 195 x 3 x :60
Cable Pulldowns: up to 180 x 1 x 10
Single Arm Rows: up to 95 x 1 x 10
Thursday Late Afternoon:
Long Cycle Clean and Jerk: 2 24kg x 5 x (2,4,6,8) -- been a while
Renegade Rows: 24kg x 3 x 10
Dimel Deadlifts: 135, 185, 235 x 1 x 20 (easier than I though)
Wednesday, January 6, 2010
USF Kettlebell Club
Had 5 people at the USF Kettlebell Club. Program was light presses, front squats, copious swings, farmers walks.
ST (female) got her first snatches. Before anyone learns how to snatch, their swing form has to be very solid.
If you are in the USF area and you are interested in kettlebells, contact me at faizalenu(at)yahoo.com to get started.
Here is a review from the DragonDoor forum from Josh, a member who used to wrestle for USF and still wrestles:
Words can't even begin to describe the success that my workout has reached through the instruction of Faizal. This man i very willing to work with any situation that you have and to help you get through it. he teaches things in a way that anyone can understand, and stresses key points which make any and every workout more successful.I've had several injuries that I've accumulated over the years through collegiate wrestling, and working with Faizal has enabled me to really regain the strength and the conditioning that I once had. Faizal is the best fitness trainer I've ever worked with, and his emphasis on kettlebells really causes me to WANT to workout. I would HIGHLY recommend this man.
ST (female) got her first snatches. Before anyone learns how to snatch, their swing form has to be very solid.
If you are in the USF area and you are interested in kettlebells, contact me at faizalenu(at)yahoo.com to get started.
Here is a review from the DragonDoor forum from Josh, a member who used to wrestle for USF and still wrestles:
Words can't even begin to describe the success that my workout has reached through the instruction of Faizal. This man i very willing to work with any situation that you have and to help you get through it. he teaches things in a way that anyone can understand, and stresses key points which make any and every workout more successful.I've had several injuries that I've accumulated over the years through collegiate wrestling, and working with Faizal has enabled me to really regain the strength and the conditioning that I once had. Faizal is the best fitness trainer I've ever worked with, and his emphasis on kettlebells really causes me to WANT to workout. I would HIGHLY recommend this man.
Friday, January 1, 2010
End of Decade Workout
Final workout of the decade:
With 2 24kg bells for 20 reps sets of 10 exercises:
* Double Swings
* Double Cleans
* Double Snatches (did this over 2 sets, could have gotten 15, 20 would not have been safe)
* Double Jerks
* Renegade Rows
* Floor Presses
* Front Squats
* Crush pushups (since I could only use one bell, I did a set of 40)
* Dead Cleans
* Kettlebell Burpees
Took about 32.5 minutes. Final weigh in of 2009: 175.5lb
With 2 24kg bells for 20 reps sets of 10 exercises:
* Double Swings
* Double Cleans
* Double Snatches (did this over 2 sets, could have gotten 15, 20 would not have been safe)
* Double Jerks
* Renegade Rows
* Floor Presses
* Front Squats
* Crush pushups (since I could only use one bell, I did a set of 40)
* Dead Cleans
* Kettlebell Burpees
Took about 32.5 minutes. Final weigh in of 2009: 175.5lb
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