“The lie you are fed becomes the story you believe”- Dr. Bryan Chung
I don’t typically barbell back squat clients as we have safety bars and cambered bars that I think are useful tools for adding load to the squat pattern. But the words I choose are careful. I don’t tell people that back squatting ‘isn’t good for you’ or that ‘you will get injured back squatting” as your words have the ability to influence someone’s beliefs. Be responsible for that influence with the words that you use, which they will then use as prior information to make future predications.
Someone saw me back squatting last week and said “that’s not good for your back.” That is a scare tactic that they have been fed.
Is there a direct cause and effect?
Does everyone who back squats have low back pain?
Usually people put personal limitations on their own capabilities so they will cling to those words or use those words to limit themselves or others. Those words also create fear.
Fear comes from misuse of language especially when you have a position of influence over another person (trainers, physician, etc). Saying…
“That is dangerous”
“That exercise will injure you”
“You can’t do that”
“You have bad posture”
“You need corrective exercises to fix THAT”
… is creating a prediction model. More often than not you just haven’t done things enough or the right way to make it feel safe or easy.
You can still smash weight and be okay…don’t lose touch with reality when you learn something new. Be careful of scare tactics in language and direction. Everything is scale-able. Everything is useful.
Types of squats are just tools for the pattern. I back
squat. I straight bar deadlift. I accumulate way more volume with a zercher
squat (front loaded) and trap bar deadlift but I don’t fear anything.
Use tools to regain control then have the ability to let go
of control. Gain challenging experiences that we can associate with safety. Use
your toolbox to assist in regaining control, gaining access to motion, but only
to remove barriers to fitness. Just don’t let those tools become the barrier.
Then work backwards, learn and coach basis exercises, optimize the exercises that you do, accumulate volume, then use your tools to intervene only when a barrier towards fitness/performance is encountered.
When we learn something new about movement problems during continuing education events or within systems we tend to start with, how can I fix this person’s movement problems?
We tend to want a clean slate to work from but we are not going to give people a clean slate with movement. We have very limited time with people, thus limited influence. The best thing we can do is use the tools to address movement problems to develop fitness.
Addressing movement problems is a need but not a necessity, the majority of the time. Don’t let the tools you have acquired to become the barrier towards fitness.
I recently heard the step structure of 1) Out of Control 2) Regain Control 3) Let Go of Control from Dr. Seth Oberst. It resonated with me and I began to reflect on one of my biggest takeaways from the collegiate setting, as a strength and conditioning coach.
If you are new to training and/or consistent exercise or maybe you are experiencing pain during exercise, you are out of control in the weight room realm. Our job as a coach, is to help you regain control in movement pattern and category competencies, progress with safe loading, and remove barriers to fitness.
Safe experiences will update your predictive model about how you view a task. For example, a safe experience would be successfully performing a deadlift exercise or a quantity of load that you did not think possible in reference to previous pain experiences and/or perceived personal limitations of capabilities. Safe experiences and skill acquisition will remove barriers to fitness and you will earn the ability to move into the next step.
Once you regain control, you will need to let go of control. Letting go of control is the focus on fitness, expressing physical savagery, and performance. This third step is moving the scale towards training, not messing around, not living in a land of novelty, and earning the right to acquire a specific goal.
Where are you? Where do you want to go? How can you get there? Is a PROCESS. All good coaches should able to determine what the client/athlete needs to succeed and a process towards getting them there. If you jump to methods of letting go of control before control is established, you risk the chance that you will backtrack soon or you will go nowhere.
Moving backwards or going nowhere refers to the inability to maintain the successful execution of a pattern (technique/form, i.e. squat depth) with a increase in load or volume. Oftentimes we see an inability to maintain squat depth with an increase in load or volume because the individual has not had enough repetition in that pattern to acquire that skill. We did not regain control.
Out of Control
Training or Sport History
Pain (with or without exercise)
volume within a pattern utilizing a tool that provides success
pain as a barrier to fitness by providing safe experiences that update
Let Go of Control
Timed Sets, As Many Reps As Possible (AMRAP), Velocity Intent/Tracking, Max Load Testing within a pattern
Fitness (start at regaining control of #1)
Biggest Takeaway from the Collegiate Setting: Learning a Process.
Working in the collegiate setting taught me about the value of creating a intake process. Every single year a group of new student-athletes would arrived and we had a PROCESS for their arrival. A PROCESS for teaching them what they needed to know in order to get to the level of their upper-class teammates, and be successful in the weight room. Each coach had a process, a system, and the athletes had to go through that process in order to learn how to be successful in that system. Athletes knew what was important to each coach and what to expect.
The collegiate setting has provided
me a great appreciation for having a process and categorized steps to determine
the direction in which I need to guide someone to achieve their goals within my
value system. As a coach in the collegiate setting you are responsible for
teaching young adults about exercise and how to train. You have an influence
over creating a belief system towards training for the people you work with,
and the best coaches seem to have a process.
I learned, from some of the best
collegiate strength coaches in the country, to be clear about what you want athletes
to learn. At Northeastern University we had a clear structure and process for taking
in new people into our system, which was a tremendous lesson for me. Having a
process will help you decide what is important, what you want the people you
work with to learn, and determining what steps to take to get there.
When a new student-athlete arrived to our facility, we had medical clearing procedures, testing, and sessions with the strength and conditioning coach that were centered on learning the basics within the training system. The goal was to be able to integrate the new student-athlete into team training, and acquire basics skills (regain control) in order for progression to occur during the next four years of their collegiate career.
The initial session with the strength and conditioning coach involved going over the movement patterns of the hinge, squat, pushup, split squat, etc. There were movement patterns related to exercises that the student-athletes needed to know and execute well in order to be successful in accumulating volume over time and earning the ability to let go of control. The initial session and first team training session was also used to establish expectations and standards.
The following years were filled with elements of progression and establishing control over weight room components that the strength and conditioning coach deemed important. There were also opportunities to let go of control through team challenges, competitions, timed sets, max loading, velocity tracking, speed development drills, and conditioning sessions. However, it all started with an initiation of regaining control and developing skills for success in a system of performance development and learning.
What process do you use?
What do you deem to be important for weight room success?
More information about creating a process within your training principles will be included in the upcoming MBT Strategy Course:
The course will take you through MBT training principles, processes, and model, as well as provide you with action steps in order to help you create your own principles and model to implement within your own context. This course will guide you in implementing these principles into your exercise selection, coaching, and programming.
Progression in the weight room is not solely based on
external loading (i.e. how much absolute weight lifted). Progress can be
accomplished in various ways in order to improve performance, movement options,
fitness, experience, and may even assist in external loading abilities.
Here are some valuable elements of client/athlete progress:
Accumulation of volume is one of the key components
to improving qualities of fitness. Increasing the number repetitions and/or
sets throughout a training program is fundamental to progress.
Progress through various positions (i.e. 1/2
kneeling, tall kneeling, etc.) and expose to positions that the body struggles
to achieve (i.e. if client lacks hip extension, progress through positions that
challenge hip extension, then you can challenge those positions under loading).
Progress through coaching cues. Simplicity is
king but an element of progression can be attention to detail or changes in the
focus on attention. For example, the first couple weeks teaching a split squat
can be focused on heel contact on the ground then can progress to hip shifting
or alternating arm reaching as a variation. Use simplicity in exercise
selection and language then progress with detail and variations for increased
Progress through intent of speed. Start with
static positions and isometric holds then progress with dynamic activities then
progress with the intent to move with speed. External feedback will assist with
this such as velocity tracking technology (Tendo, GymAware) or Keiser
equipment. When doing deceleration, acceleration, or change of direction drills
(especially with clients with low sport or training history) progress with the intent
to move faster (motivate).
Progress with adding different planes of motion
as a variation to exercises. This could involve hip shifting (frontal plane), contralateral
reaching/punching/rotation (transverse plane), or changing the placement of the
load within exercises.
The purpose of having regressions and progression lists are
to be able to guide decision making and have a aim based on current abilities,
standards, and future goals. Progression is focused on long term access to the
movement being required and challenging positions, movement, movement under
load, and the strategy being used throughout the movement (i.e. muscles used
during movement and loading).
Overall progress can be the improvement of performance. The ultimate goal for athletes is on-field improvement (not solely weight room improvement). Athletes are categorized as people who are participating in weight room activities to make changes towards sport/on-field activities. If absolute load lifted in weight room sessions is the sole measure of progression it may negatively impact overall performance. Overall progress for general population clients (low sport or training history) can be improved performance, fitness, quality of life, reduction in pain, and achieving intensities or volumes that previously were a challenge. You have many tools in your tool box, use them for long term progress and sustainability.
Preview for the UPCOMING MBT Training Model & Implementation Online Course!
A Process for Creativity in Exercise Selection
The goal of the process is to match intent with strategy to create an exercise then coach the exercise with proper execution. An exercise is the loading of tissues for mechanical and physiological benefits. Positions are the shapes in which the body is placed to target specific muscles to move bones and to be able to target as much muscle mass as possible.
The process of exercise selection can be overwhelming without a process. Choosing exercises should have a purpose and we should explore our creativity based upon that purpose instead of choosing exercises and rationalizing them later. We tend to choose exercises based on certain loading abilities and associations instead of a specific intention.
Am I starting with a exercise or the intent?
Am I associating a exercise with a specific quality?
Such as associating the back squat exercise with the quality of strength
Starting with the intent will allow you not be married to specific exercises
The Exercise Creation Model has a three tier process to create an exercise. The first tier and foundation is position, second tier is fitness qualities, and the top tier is variations. This tier system was created to evaluate and analyze a thought process for exercise selection, ways to progress, and subtle strategy changes. There are many ways to progress, in which you can change position, change fitness quality, or add a variation.
The Exercise Creation Model will help you be more individualized with your clients/athletes, have a guide for exercise selection and program design, and explore various ways to strategize and execute an exercise.
The UPCOMING Training Model & Implementation Online Course will go into more detail and take you through strategies and execution for exercise selection, as well as training principles and model development.
But while we wait for that, here is the steps within each tier:
Base First Tier: Positions are used to target specific muscles to move boney structures. Positions include, but are not limited to:
Middle Second Tier: Fitness
Qualities: Strength, Power, Endurance, Hypertrophy, etc.
Accommodating resistance (Bands, Chains): Speed, Power
Velocity (intent to move with speed): Speed, Power
Timed Durations/Length of set : Strength, Endurance, etc.
Volume/Sets and Reps: Strength, Hypertrophy, etc.
Peak Third Tier: Variations
Create an exercise variation build on position and fitness quality desired
Create an exercise variation with additional components of progress such as static or dynamic execution, plane of motion, range of motion, RNT input, barriers and references, placement of loading, cues (focus of attention)
This is the creation of strategy related to goal/intent, client, needs analysis, real time modifications, and progress
Fulfill with execution
HERE ARE SOME EXAMPLES:
Now you need to Execute!
That’s why Lucy Hendricks and I created a workshop that is 100% hands-on!
Have you ever attended a seminar where they picked you as an exercise demo? For 5 minutes, you get to feel what it’s like to be coached by the instructor. You get to respond to their verbal and manual cues, which allows you to feel what your clients will need to feel.
Out of all the other attendees who didn’t get coached, you’ll be more successful getting your clients to execute that exercise correctly.
This workshop allows you to be coached, demo, practice coaching, and walk through some troubleshooting with every single activity! Instead of 5 minutes of personal attention, you’ll have a whole day of movement and hands-on learning.
If you’re wanting your staff under one consistent model, this is the workshop for you and your employees. Learn to develop movement standards where everyone gets to develop their own training talent and skill following the same principles.
Going through our Consistent Training Model will allow you to manage multiple people in one session while keeping the coaching quality high. You will creatively increase your client’s movement repertoire by altering load placement and performance variables to drive adaptation in each plane of motion.
Location: Hype Gym, NYC
Date/Time: Sunday, September 29th 2019. 9:00am-4:30pm (lunch 12:00pm-1:00pm)
We have ‘recess day’/ variability day when training has been long term & consistent.
Introducing drills in warm-up that are externally focused and involve unpredictability for change of direction, drop step, crossover, and multidirectional movements (more videos to follow) are great ways to teach skills with play, laughing, jokes and fun. There is a lot of laughter during these videos.
Drill: Wall Ball Reaction Drill
3 x week sessions usually involve: Day 1: Strength day Day 2: variability: “Recess day” to explore different movement strategies Day 3: volume day
The use of passive constraints to manipulate a task: External objects are used to assist in finding certain references and muscles.
* The dumbbell behind the foot is used to find heels and hamstrings. The ball between the knees is used to find adductors. The weight in the hand is used to find abs and close a space. The weight of the cable can be used to reach and feel a scapula move.
* Training Principle: Proximal structure position influences movement of distal structures * Focused Attention: Heels. Opening a side of the thorax and closing the opposite side. * Guided Experience: Initiate questions before providing feedback. What was that like? How did that feel?
Creating an exercise to match intent. The intent of the exercise is to transition from leg to leg working on frontal plane mechanics.
* The chop will assist in centering over a leg: stacking the nose over the zipper line, over the knee, over the big toe.
* Training Principle: All athletic skill acquisition includes the ability to transition from leg to leg; gait, skating, throwing a ball, or changing direction (push mechanics).
* Guided Experience: What was that like? How did that feel? Where do you feel your weight? Why do you think this is important?
* Focused Attention: Arch of the foot.
* Client accomplished a personal record weight in the Trap Bar Deadlift 💪 which was an externally focused activity. To finish the session, we turned to thinking about the body and feeling muscles in specific areas, which was an internally focused activity.
Humbling experience speaking on the Self-Care panel at the 11th annual Women in the Law Conference. Such a great opportunity to meet and hear many distinguished attorneys that are doing incredible things for our country.
Self-care is related to your world view and the hierarchy of value you use to create this view. A restructuring of your value system may be needed to put yourself at the top. You are the only one who is going to take care of you.