The Elite Training Workshop Recap: Napa 2012

This New Year has been very busy for me especially with my continuing education schedule.  There were several opportunities for me to take classes early this year and stop number two on this education train took me to Napa California for Pat Rigsby’s  Elite Training Workshop.  The level of presenters was top notch.  Dave “The Band Man” Schmitz, Mike Robertson, Robert dos Remedios and BJ Gaddour all gave quality information that could be used right away to help enhance our training protocols and help our clients excel.

Bummed you didn’t go? Don’t worry, as always here are the hi-lights from the event; soak it in.

Dave Schmitz: Getting Better with Bands

Pat was building up “The Band Man” all afternoon Friday and his Saturday presentation did not disappoint.  Dave Schmitz ran us through an early-morning resistance band stretching routine to prime our hamstrings, adductors and upper body.  Once we were loose he touted the key benefit of band training was its ascending resistance training effect.  When the resistance increases along with the range of motion it creates a very unique neuromuscular response and when the muscle returns to its resting length it must decelerate the band tension.

According to Dave, 95% of athletic related injuries are caused by the body’s inability to decelerate the force properly.  Dave states that bands are the “best way to neuromusculary enhance deceleration.”  Performing movements like squats, lateral walks and thrusters teach the legs to decelerate the resistance appropriately with the decreasing eccentric load provided by the band.  This can have a great carryover to sports where you need to decelerate appropriately and use the energy to stop suddenly and change directions.

Bands are cost-effective, portable and can be integrated into any training program for flexibility, strength and conditioning uses.  Dave mentions you can use them during your stretching and mobility warm up, during your strength training sessions or you can group five to ten exercises together and do them for repetitions or time for a great conditioning workout.  Grab a few bands and add them into your workouts and see what happens.

Mike Robertson: Fact and Fallacies of Corrective Exercises

Mike Robertson is very well known in the strength and conditioning field especially when trainers are looking for information about sports performance and corrective exercise programming.

Mike’s topic focused primarily on the myths and truths of corrective exercises.  His definition of a corrective exercise states:

[Corrective exercise] is a holistic approach where an assessment is used to determine specific weaknesses and/or limitations of the athlete.  This assessment drives the programming process, where a systematic and progressive approach is used to reduce the likelihood of injury and improve performance. 

Wow that was a huge meal to swallow, what does it all mean?

Mike made it clear to the audience that when thinking of corrective exercises we should not specifically think of them as only certain movements, nor should we over think how they should be implemented.  He stated that any movement can be considered a corrective exercise:

• Foam rolling
• Mobility Drills
• Strength Training
• Core Training
• Static Stretching
• Etc.

Corrective exercises should be “whatever the client or athlete standing in front of you needs in order to stay healthy and improve performance.”

Mike recommends an initial client assessment, paying careful attention to areas that have limited mobility like the ankle, hips and thoracic spine.   After the assessment, “developing adequate mobility is first and foremost” when designing a program.  Next the program should have components to train both strength and stability which the two are separate entities and should be trained as such.

Generally speaking, Mike states that strength comes from bilateral lifts and stability comes primarily from the unilateral lifts.  Mike quoted Eric Cobb who stated, “Strength training cements your posture and mobility.”  If you have good mobility and correct posture then strength training can help reinforce these two assets.  However, the same thing applies with poor mobility and posture.  Adding strength to lacking mobility and posture will not help these problems get better overtime.

Mike’s formulas for success is based on gaining adequate mobility of lacking joints, and then work the stability of the joints before you can start to load it more to increase the strength.

This was a great topic and one that I will continue to keep in the forefront of my mind and for my athletes.

Robert dos Remedios: Cardio Strength Training

If Robert dos Remedios is ever in your area you owe it to yourself to hear him speak.  Not only is he entertaining but he knows a ton about conditioning programming.  Robert comes in with the attitude that you are “either getting better or getting worse” and naturally we should always be striving to get better in all areas of our lives.

As trainers we have [hopefully] gotten away from the notion that steady state cardio is the best to lose weight, burn calories, decrease body fat etc. but most of the general population still subscribes to it.  Gyms are still filled with cardio machines and people are still on them reading books and talking about last night’s episode of “Mad Men.”  Some of us get into dead-end conversations with clients and loved ones over the topic and it is enough to run your head into a wall.  It seems like Robert has been in the same positions as we have and that is why he has a ton of references to back up what he does to produce better results.

Within his research Robert found:

• Steady-state cardio is very inefficient at burning calories
• The body adapts very quickly to workloads and actually burns less calories for the same amount of work when adaptation occurs

In a study by Tremblay et al. two groups were tested.  Group 1 did 15-weeks of interval style training burning 13,614 calories and Group 2 did 20-weeks of steady state training and burned a total of 28,661 calories.  The overall results show that the interval group had 900% greater subcutaneous fat loss when compared to the steady state group in five less weeks and in less than half the caloric cost.

He concluded that for optimal fat loss, strength training intervals that are anaerobic in nature are best.  These training sessions are characterized by short, high intensity bouts of exercise followed by structured rest periods.

Robert basically states that you can pretty much use any type of training movement in an interval fashion just be cognizant to allow for proper work to rest ratios.  If there is not enough rest allowed then it is not true interval training, you will not be able to push yourself without adequate rest and then the training session basically turns into a steady state training session.

Robert likes approximately five different full body exercises, 20-40second work intervals and varying rest intervals of either positive, (1:2) neutral (1:1) or even negative rest intervals (2:1).   Robert concludes that this type of training suits 99% of people whose main goal is to lose fat, look better and have more energy.

BJ Gaddour: Metabolic Training

BJ Gaddour is known for his boot camp training programs and certification.  He gave the crowd a very complete presentation of his system and included many hands-on demonstrations of the exercises he likes to use with his clients.  To be fair to BJ I had to leave his portion of seminar early to attend a work matter so I cannot give a fair evaluation of his presentation other than he had many different slides outlining his system and exercises that go along with it.

 

If you want to learn more about BJ and his boot camp system check out his Website.

For only being its first time around, Elite Training Workshop was a huge success giving the audience exactly what they were looking for and more.  The information I received exceeded my expectations and I hope to attend more of these workshops in the future.

Why I Became a Trainer

I do get asked a variety of different health, fitness and training questions almost every week.  How can I get faster, what should I do to jump higher, what is the best exercise to (fill in the blank)?  One of the most common questions I have been asked by my middle and high school athletes is, “So what made you decide to become a trainer?”

I take this question seriously because I still like to believe in the innocence of youth, that they are in the formidable years where they are looking for roll models while they ponder what they want to be when they grow up.  Maybe I am giving myself too much credit, however I do get asked that question often so I will answer it here in this article.

The Early Years

As you readers may know, I have a great drive towards participating in as many sports as I could.  All day every day I just played and played.  I could even remember my mom telling me to get into the house to stop playing and get my summer reading done.  Of all the sports I played, soccer was my favorite, and as I got older my passion for the game grew.

In my years leading up to high school I remember practicing and playing about five days a week.  We didn’t have all of the specialty club teams like there is now so most of us played AYSO and then winter club soccer.  Our training consisted of practicing 3-4 times a week and playing one match on the weekend or going to a two-day tournament.  I was in great shape and had plenty of soccer skills training but that was the extent of my training (more on that later).

I went to my dream high school, Junipero Serra, known for being the home of some great athletes including: Lynn Swann, Greg Jefferies, Barry Bonds and Tom Brady.  I made the soccer team my freshman year and continued through my sophomore year.  I was having a blast making new friends and competing against some of the best high school soccer teams around.

The summer before my junior year my club team went to Germany to participate in a summer soccer tour.  My second week on tour, in my third match, I got kicked in my leg and felt the most excruciating pain I have ever felt in my life.  My knee was injured and my summer play overseas was done.

I remember getting it checked out at a German hospital, something I hope none of you have to go through, and they ruled out that nothing was broken so I just had to get the swelling down and then I could start playing again.  Little did I know I had a much bigger problem on my hands.

I slapped on a knee sleeve for support and started training again; some days were better than others but I could tell my knee was not like before.  I tried to play my junior year and my knee was giving out on me every time I cut laterally.  It turns out my problem was not the knee joint but the ligaments of the knee; an MRI revealed an ACL tear.  At the time I had no idea what it was but I was told it would require surgery and I would miss the season.

Rehabilitation and Education

I had the surgery and began my physical therapy program and it was then that my interest was peaked in the intricate workings of the human body.  I had a great physical therapist and I learned a lot about the rehabilitation protocol for the knee.  I gained such insight that I decided to pursue a degree in physical therapy starting first with kinesiology at the University of San Francisco.

While obtaining my undergraduate degree in kinesiology, I had to get to school early to find all day parking so I hit the gym at 6am.  It is then I began to learn about weight training.  I never really lifted weights in an organized manner before, though I wish I did while I was playing soccer.  I felt the proper strength training program I developed not only made me stronger but more balanced.

Upon graduating I got a job for a year at a local physical therapy clinic where I worked closely with physical therapists helping patients with their rehabilitation modalities, strengthening programs.  Also, because of my weight training program knowledge I was asked to write post PT programs for the patients so they could increase and maintain their strength after their therapy sessions were finished.

My education in both kinesiology and my personal learning for strength and conditioning led me to achieve my goal into getting into a physical therapy graduate degree program.  My first year of physical therapy school was eye opening in more ways than one.  The academic classes were intense and highly educational and I gained much more knowledge in anatomy and physiology but I began to realize that I enjoyed the strength and conditioning aspect of physical health rather than the rehabilitation component.

First Personal Training Job

I left PT school after a year and headed home to finish my graduate degree in Kinesiology all the while I was racking up more personal training knowledge and certifications.  I started a job at a local commercial gym and began to hone my training skills during the day while going to school in the evening.  As I began to gain experience in personal training I also began to learn more about specialized forms of training. I gravitated towards types of training used to enhance athletic performance.  I saw the need to meet the physical and performance demands that athletes have to play at a high level while minimizing their risk of injury.  An injury cut my high school career short and hurt my chances of playing in college, however if I could help other athletes achieve their goal of playing high school, college and beyond that would make me feel better.

The Sports Performance Era

Along with working in the commercial gym, I started training a few athletes in my apartment garage and when I got big enough, I studied up on basic business skills and decided to go for broke and open up my own small commercial space: Rise Above Performance Training which is where I am to this date.

You will hear people in your life say to find a job that you love to do so you will be happy while doing it and I could not agree more.  Most days are great and there are plenty of challenges but at the end of each day I truly feel that I am contributing a small piece of the puzzle towards helping people achieve their goals and dreams whether it be in life, sports or simply to answer their curiosity.

Tags: Personal Trainer

Ten Best Strength and Conditioning Moments that Made 2011 Great

If you are like me you probably can’t believe this year has come and gone so quickly.  I usually get reflective this time of year trying to analyze if I have accomplished enough with the 365 days given to me.

Upon review, this year had some bumps but overall has been an incredibly successful year for Rise Above Strength and the strength and conditioning field in general.  In this article I will share ten of the best (in my opinion) strength and conditioning moments, articles and products that made this year great.

At the end of the article you can download a complimentary circuit training manual with workouts that I made just for my loyal readers.

Just a quick note: I do NOT make any money off of the items I endorse; they are just my sincere opinions of what I liked this past year.

Rise Above Performance Training 3^rd Anniversary Party

I have to admit this is the most stressful thing in the world for me to get off the ground but once it is over I am glad we did it.  I never thought I would be celebrating one year let alone three with such a great family of people here at Rise Above Performance Training.

From the food, the strongman contests, the awards presentations and all of the family and friends who came out to celebrate; it was a great day.  You can read more about the Anniversary Party here.

The Minimalist Shoe Movement

I am all about keeping everything simple; training, nutrition and lifestyle.  This new wave of shoes taking the market by storm might be the answer to many people’s foot problems.  They have personally helped me relieve the plantar fasciitis issues I had.  I still think finding the perfect multi-purpose minimalist shoe is a little ways off, however I would recommend people to try them out gradually and see if they are right for them.

One of My Favorite Articles Written By Me

This is my favorite article I wrote this past year.  It mostly had to do with some frustration I have with the cookie cutter workouts that young athletes get and the desire to push them too far.  You can read my post: Five Mistakes when Training Young Athletes here.

One of My Favorite Articles Written By Someone Else

I really enjoy reading articles by Eric Cressey.  He is spot on with his training analysis and is a constant proponent for quality training both in the weight room and in sports to maximize the longevity of an athlete’s career while minimizing injury risks.

Many players and coaches have their youth superstars do too much.  In this particular article Eric points out shortcomings of exhausting the talents of young kids as baseball pitchers.  Read: “Your Arm Hurts? Thank Your Little League, AAU and Fall Ball Coaches.”

Biggest Feat of Strength I Personally Witnessed

Aj and I went to a kettlebell seminar hosted by the Orange Kettlebell Club (OKC) where John “Wild” Buckley brought his 70kg (154lbs.) kettlebell affectionate called “The Nibbler.”  John was the only man up to this point to put it overhead until Aj gave it a try.  Prepare to be impressed as you check out this video: “Aj Makes History”

One-Hour Long Cycle Charity Event

Speaking of the OKC, these guys know how to put on a challenging and worthy event.  This is the second year I have participated in their One-Hour Long Cycle for charity.  This year we raised money for the Japanese Tsunami relief effort.  I was very thankful that the gym raised over $700 to contribute to the event.  I was a little disappointed that I was the only member from Rise Above performing the 1-hour event.  My goal for next year is to raise more money and get at least one person to participate with me.  Read all about the event: One-Hour Long Cycle Charity Event here.

Best YouTube Video

Every once in awhile I find a gem on YouTube that I like to save and go back to for inspiration or a good laugh.  This video was passed around face book and I really found it moving.  Perspective is everything and a huge key to either success or failure.

Best Piece of Equipment I Purchased

When I go for equipment I look for quality, simplicity and versatility.  The Econo Core Blaster from Elite Fitness Systems is all of those things.  It is small, portable and can be used for a variety of exercises in many different planes of movement.  Great bang for the buck.

My Favorite New Magazine

My Mad Methods Magazine is the magazine trainers and serious trainees were looking for.  Forget the popular health and fitness rags, this is a serious training magazine with more articles and programs than advertisements.  The articles are written by top professionals in the field covering everything about unconventional strength training methods.  If you get the magazine you might even see a few articles written by yours’ truly.

The Best Thing About 2011

The best thing in the strength and conditioning world are you guys.  All of my clients and readers of the newsletter are truly inspirational to me and you guys are the ones that get me up every day and allow me do what I love to do.

As a special thanks I have put together some of my favorite circuit training workouts just for you to download and enjoy.  Get your Circuit Training Programs.

Tags: best of 2011