FMS – the good, the bad and the truth

Imagine a test that gives you the answer to all the questions you’ve ever had about the way you move. The full on assessment of how you will perform, how you will move when you’re exhausted, a test on your every movement and how likely it will be for you to get injured in a given activity. A test that determines the sex of your next child…the age at which you die…it will give you a glimpse into the way you die. You open your eyes and see the light. The embodiment of Christ comes down upon you, tells you the meaning of life and you finally reach your moment of enlightenment. All is clear and your mind is forever at ease with where you are, who you are and every single question you have ever had is answered by someone other than Google. All because of the test.

functional-stupid
This is functional, right?

Alright, that’s not likely to happen. At the same time there is a lot of stuff out there on the pros/cons on the Functional Movement Screen. For those unfamiliar with the FMS, it is a series of seven tests developed to screen and stratify individuals based on the way they move. It scores individuals on a scale of 0-21, demonstrating that athletes with a score of 14 or greater correlates to a lower risk of injury. It has been the basis of argument for many professionals and here, we’re going to dive a little deeper.

Why do people dislike the FMS?

There are a lot of coaches, trainers, therapists and individuals who deem the test worthless. One of the main complaints is that the FMS places human movement in a box. The idea that it is such a generalized test, comprised of movements unfamiliar and unrecognizable from a ‘functional standpoint’.

ohs.jpgWhen was the last time you performed an overhead squat?

The tests in themselves are new movement patterns to 90% of the athletes screened. The setup and screen in itself is meant to essentially introduce individuals to movements that mimic functional exercise – the same types of movements that strength and conditioning programs provide to enhance performance. In that sense, you could test someone today and see improvement in their neuromuscular response by simply getting the reps in.

The test is not an accurate depiction of how you move in sport, creating wasted time in the gym. Imagine lining up face to face with a 250# linebacker, dropping your right shoulder driving from your hips while trying to secure the football with your dominant hand and stiff arm him with the opposite. There is so much that goes on in your sport that if you try to make a blanket screen to how you move, it doesn’t make sense. The relationship to your strengths and weaknesses is purely superficial the second an athlete steps foot onto the field/court/bowling alley.

There have been many individuals who stress the importance of improving your FMS score…when it is plainly stated in its mission that it is not meant to be used as a tool for performance. A lot of different places you will find the use of FMS used as a tool for ‘corrective exercise’, preying upon the insecurities of general gym-goers and athletes alike, triggering a fear of getting injured during something as simple as learning how to pick something up.

As an aside, pretty much every study that determines the efficacy of FMS agrees on the following:

Studies clearly illustrate its limited ability to predict athletic performance.

There has been absolutely no correlation found between FMS score and performance. Which explains my lack of ability to dunk a basketball.

Why do people like the FMS?

There is a lot to be said about the FMS being used for good. One thing the strength and conditioning community is truly missing are standards for movement. These general standards can be applied in a multitude of settings – everyone needs to have an understanding of how they move. They also need to be cognizant of how their body can move most efficiently, which the FMS provides as good of a general template as any other test for athletes.

It assesses your general health through movement. The test does provide a great deal of flexibility in determining the athlete’s joint health. With the various clearing tests, it makes it very easy as a health professional to say ‘hey, go see your Doctor before we start doing anything physical’. The medical field and the fitness field hardly ever see communication other than when someone gets hurt. The FMS has provided a decent platform in bringing together large populations of strength coaches, personal trainers and athletes to begin having those important conversations.

Finally, test improvement has shown a loose correlation to decreased injury risk as long as the professional knows what they’re doing while screening.

On the contrary, to predict injury risk in team sports, the FMS total score is supported by moderate scientific evidence. The majority of the FMS based intervention programs showed an improvement on general motor quality.

General Conclusion

Your standpoint on the FMS should really not be polarized in one direction or another. There is plenty of research out there that confirms the efficacy of it as a predictor for injury. There is also plenty of research out there that confirms that a higher score on the test does not correlate to a higher level of performance on the field.

The use of the FMS is a step in the right direction in the realm of strength and conditioning. One of the missing links in the field is credibility and relaying health issues to Doctors, physical therapists and athletic trainers. It serves as a tool for purely screening – if someone’s shoulder hurts, you know to refer them to their Doctor before beginning a program. If there are stark asymmetries, that will be a red flag. I’ll never use the test or an FMS movement for power development. I’ll never use it to make someone faster, stronger or jump higher. In general, it does help to a certain extent accomplish the stated goals, straight from the FMS website…but it also shouldn’t be the only tool in the strength coach’s toolbox. There’s a lot more to a health program than if your athlete can’t score a 3 on the overhead squat.

Leave a comment, discuss the points and live your life tremendously…

Goose

 

 

Unconventional Empathy

Be Me.

Sitting in Starbucks. All by your lonesome. Not a care in the world, cruising on some work related things while sippin on an Iced Americano. Situated in a corner, next to a dark window, you sit listening to Trap Back Jumpin at the recommendation of a good friend. Thinking about life, trying to organize your thoughts on a blog post that seems to be going alright.

Out of the corner of your eye comes a man. A man who stands outside in the moist Hawaiian heat. Looks to be hard on his luck.

He stands adjacent to you and the window after setting down his bag of goodies…there seems to be a water bottle, a bag of ice and some other random things that are helping him make it through the day. Looks a little rough, seems dehydrated and somewhat defeated.

As he sets down his bag, you see him go for his pants. Ok, he’s readjusting.

He’s got a pair of old jeans on. His belt buckle is not at all a belt buckle, it’s that piece of trash bag that allows you to cinch it all together to keep it nice and tight once you fill the bag to the brim. The back of his jeans are adorned with a stain on the backside, a stain you only have nightmares of seeing on your own.

Wait a second. He’s undoing his pants.

You look around Starbucks frantically. To see if anyone else sees what you’re seeing. It’s freaking you out. This dude, dropping trow. No way he’s really doing it. Of all the places to go, why here? Why now?

He’s definitely doing it.

As you catch a glimpse of his board shorts beneath the brown stained pants, you search around the store, see if others are noticing. You have half a mind to yell and scream at the Starbucks employees to get this guy away from you as fast as possible. The filth, the stained shorts, the awful condition this man is placing you in…you and him linked together as if he chose to share this moment with you.

He whips it out and you turn your body to block your own vision and decide to sprint to the bathroom yourself.

After a minute, you walk back out to your chair. He is facing the other way with a stain  on the sidewalk leading into the street. You sit. You think. You want to tell the employees. You want to discuss what just happened. You want to tell everyone that this guy just took a leak outside YOUR window and how disgusted you are.

2 seconds later, you take a deep breath.

You put yourself in his shoes.

You see his eyes. Worn and fatigued, you bring yourself to look at him. What do you think he is worried about?

Some semi-adult stressing over having just seen a grown man urinate on the street? No way. Is he worried about the way he looks to others having worn a pair of jeans so stained that it hurts to do anything but hold your breath when you walk by? No way in hell. Do you think he is stressing over the fact that his entire life resides in the contents of that plastic bag from the grocery store? No.

Not at all. He’s worried about his next meal. Or his family that he’s missing. Or that he doesn’t know where he is sleeping tonight. This guy has far greater fish to fry in this world than the small spurt of anxiety and discomfort he created for you.

Initially, I wanted to make jokes and laugh about it. I wanted to tell a story about this guy and what happened while drinking my coffee at Starbucks. But after thinking about it, it really wasn’t funny.

poorman

There was a man behind that window and today he taught me a lesson.

Creating an Exercise Program

Step 1 (optional): Foam Roll (5-10 minutes)
Foam rolling is going to be a great thing. If you are unable to get foam rolling in throughout the day, do it at the gym just to makes sure you get some relief from those sore muscles.

Step 2: Dymanic warmup (5-10 minutes)
When choosing a dynamic warmup base it around the exercises you are about to perform. If your goal for the day is to build strength, keep your heart rate lower but really focus on slow, methodical movement patterns based around a physical and mental activation of the muscle groups involved in the strength movements.

If Monday is the ‘hinging and pull day’, warm up the muscles you want to target. If you know the strength movements are going to be targeting the pulling dominant, choose a few of the following exercises to fatigue, but not to failure:
-Kettlebell swings
-PVC good mornings
-Single leg deadlifts (bodyweight)
-Suspension Rows

Followed by Tuesday’s push and squat dominant warmup:
-Turkish getups
-Inch worm with rotations
-Goblet squats
-Crawling
-PVC pass throughs

If our goal on Wednesday is a full body general conditioning workout, it gets a little less complicated – let’s get the heart rate up, get sweating and target a full-body circuit that includes any exercises that help get the blood flowing:
-Jumping rope
-Submaximal jumping
-Agility drills
-Turkish getups
-Kettlebell circuits

Step 3: Primary Strength/Power exercises followed by recovery exercises (20-30 minutes) *Everyone should do variations of these exercises to build strength.

Pull/hinge day:
*Deadlift
*Pullup
*High-row
1 arm row
Cleans
Lat pulldown
Single leg deadlift
Row variations
Good morning
Jefferson curl
Biceps curl

Push/squat Day:
*Squat
*Pushup/Bench press
*Lunge/Step
Rear foot elevated squat
Leg press
Chest flies
Incline bench press
Overhead press
Dips/Tricep extension variations

Recovery exercises:

Spinal health
Plank
Hollow Body variation
Crunch variation
Supermans
Cat-cow
Hip bridging
Rolling

Shoulder health
PVC pass through
Shoveling
Arm slapping
Ys, Ts, Is
Scapular pushups/pullups

Knee health
Single leg stance
Knee extensions
Knee banded side steps
Stationary agility drills
Calf raises

Step 4: Conditioning/Cardio (10-20 minutes)
The idea behind cardiovascular conditioning is simple. Increase your body’s efficiency in delivering nutrients to your working muscles. This encompasses the heart as well as your skeletal muscle. In this section of the workout you are going to prioritize your body’s needs and your specific goals.

If you need to build strength relative to your cardiovascular health, this is where you would narrow down your specific weaknesses and perform a combination of exercises that will strengthen the weak points in your fitness. For instance, if you know that the weakpoint in your pullup is the bottom, you will need to strengthen elbow flexion – which is where you would work in a set of biceps curls. My personal preference for this portion of the workout is to decrease the amount of rest you give yourself to keep the heart rate up while minimizing the time needed for specific heart conditioning. This will also bust your balls and make you really increase the amount of work you do in the session, forcing your body to burn more calories post-exercise.

Below is a sample of a few conditioning circuits I love:

2-5x through for the following circuits depending on your time/effort:

-Biceps curl (10) + Farmers carries (100ft) + Rope slams(25 max effort)

-Dumbell snatch (5 each side) + Thrusters (10) + Plate push / Sled push 50 ft

-Front/Goblet Squat (10 heavy reps) + 400 m sprint

-Kettlebell conditioning circuit : 5 rounds

30-50 second swings, 30-10 second rest

30-50 second snatch, 30-10 second rest

-Track workout:

5×100 m sprint, 100m walk

4x400m run, 200 m walk

If you would like to focus more on heart health conditioning, there are a lot of protocols out there to help increase your body’s heart health. One of my favorite ways to track progress is measuring your resting heart rate in the mornings. Your body’s cardiovascular capacity to pump blood at rest is defined by your cardiac output. Your cardiac output is determined by multiplying the amount of blood pumped through your heart with each beat by your heart rate:

Q=HR x SV

Cardiac output=heart rate x stroke volume.

Each time you progress in cardiovascular health, your heart muscle gets stronger, allowing your heart to pump more blood with each beat (stroke volume). With an increase in stroke volume, your heart needs to pump a lower number of times (Heart rate) per minute. This means that when you are at rest, if you make your heart stronger, the number of beats will decrease at the same relative output. A normal heart rate range to be in is 60-90 beats per minute, but you’ll see freaks of nature like Lance Armstrong’s heart beat 30 times per minute due to a huge stroke volume.

With that said, measure your resting heart rate. In a matter of 6 weeks with consistent effort, you will see improvement if you push yourself 3 times a week.

Simpler conditioning workouts using cardio equipment:

-1 minute on, 30-120 second rest

-20 minutes on

-Tabata intervals: 20 seconds on, 10 seconds off for 8 rounds. Rest 4 minutes, then go again.

Step 5: Cool down (5-10 minutes)
The idea behind the cool down is very similar to the idea of a warm up. Give your body some time to breathe. In general, my favorite cool down exercises are things that involve deep breathing, mindfulness and relaxation. It is a good time to throw in some ‘rehab’ type exercises such as foam roller GPR, range of motion joint exercises and unweighted movement. If there was a time to static stretch, this would be it. My favorite cool down is a giant glass of water, parking on the mats and running through a few yoga poses.

-Cobra

-Down dog

-Cat cow

-Banded stretches

-Doorway stretches

-PVC movement

-Alligator breathing

 

Big Lift Education

Hey all,

Just figured I would send out this little thing I came up with. It’s my method for introducing a newbie to big movements

How to teach the deadlift. 

It has taken me some time to develop this process but it has worked great in the last couple of years. One of the trainers in my facility had a hard time progressing a member after a couple of months working together. We introduced my ‘reset’ technique to the member in the last month. One month ago his max, prior to reset was 165×3. We took four weeks to re-educate and he just ripped 225 for 3 reps as we are now getting him on a 5/3/1 program.

My method for your first 3/4 weeks of deadlifting (or any other big lift, really):

Priorities are safety, your body learning while understanding what the eff you are doing (for some reason NEUROMUSCULAR EDUCATION is all the craze) and responsible movement.

1)Teach the hinge – standing 12 inches from a wall, have client touch their butt to the wall while sliding hand down to knees. Once they get that down…

2)Teach neutral spine with a hinge – introduce the same pattern with a PVC pipe/broomstick. Ensure the client maintains contact with base of skull, shoulders and tailbone throughout the hinge. Once they get that down…

3)3×5 with full reset after EVERY rep Teach the deadlift. Make sure they go through the cues, I usually use Rippetoe’s cuing sequence to keep it simple. Have them work it one rep at a time – it is imperative to reset after each rep – it increases the effort and forces them to lift responsibly rather than just pumping out the crappy touch and go reps. Once they master that…

4)Teach touch and go. Not a full on crazy fast set, but keeping the reps under a reasonable number (no more than 10). Once they get that down…

5)Test and program progression. I like Wendler’s 5/3/1 or just busting your rump to make your last working set your first working set.

 

Overall, I have seen a lot of progress with a lot of people who ‘knew how to deadlift’ – whereas this plan sort of reignited the way their body maneuvered during the lift.

Honk honk

Life Rule: Be Weird

Hey,

I went to the movies yesterday with the Wife. We experienced a moment that I will remember for a while. Stimulating in the sense that it gave me that feeling of being unique.

Let’s take  it back. Heather and I were going to the movies. We had our usual banter  during our road trip to our regular theater. At one point, I was singing (way too loud and way too obnoxiously) with the windows open. Some kind of country song with a deep tone that just so happens to match my own pitch perfectly. She turns the music down, looks at me in the eyes and tells me, ‘you are so attractive when your mouth is shut, stop ruining this’.

Game on.

Mouth shut. Closed until she can’t stand my mouth being shut.

The music is off and the car is dead quiet five minutes later. Sometimes silence says a lot more than you think. And that’s never more apparent than when you’re in a silent car. You know, that awkward silence only experienced when you are nervous about what the other person is thinking. And you can’t come up with anything to say. So you sort of freak out on the inside. So she does her usual thing to try and tempt me. Turns on some catchy tunes…Lauryn Hill’s Killin them Softly comes on the radio. She starts singing, my head starts rocking, swaying to the tune. I feel the music from the inside. My heart starts pumping and my mouth wants to release the pressure. So fucking bad.

I’m not going to fold. My usual banter interrupted by a challenge.

Non-responsive to her requests to talk,’You can talk again babe, I’m sorry, I miss your voice’.

Hah, nice try Satan. I restrain myself.

We make it to the movie theater. I contemplate the situation. After 20 minutes of silence, how am I going to order tickets? I won’t let this break me. Being a gentleman is mandatory and this protest will not be thwarted by some deep seeded social constraint.

Assuming the movie theater has someone who is even slightly savvy to my shenanigans, I come up with a plan. I walk to the window, Heather puts me on the spot with a cue about not knowing what to see. The movie theater employee asks what we would like to see. I put up two fingers, then four fingers. She looks at me in bewilderment.

To a Mainlander, shifting sideways and putting two arms up to my side as if I’m surfing would be completely unintelligible (Mimicking the Hawaiian Legend, Eddie Aikau, world famous big wave surfer and local hero). And apparently it was no easier for an Islander to decipher as she remained completely confused, staring at me with an air of disgust and impatience. Until I shift. Facing her, I flap my wings up and down like a bird. Although slightly annoyed, she got it. We got two tickets to ‘Eddie the Eagle’ and I made it into the theater without breaking silence.

Heather blushes, hits me and says, ‘Stop it babe, this is getting ridiculous’ with a slightly annoyed and embarrassed look.

Winner winner, chicken dinner.

Eventually I broke my silence at a completely uninteresting moment, mentioning something about Celine Dion’s new show in Las Vegas.

 

Be weird. Be yourself.

Four Rules for a Hero

I’ve been having a hard time trying to stay disciplined each and every day with rules I set up. Below I am going to drop and edit some lifestyle rules and ideas that I vow never to falter on. Whether it comes to food, exercise, love, family and other facets of personal health. Finding it hard to stay tried and true in multiple facets of life is difficult – I am  going to search to find MY OWN way to be the best version of me.

How can I promise others to find themselves if I truly can’t hold myself true to my best?

Promises to myself as I build this blog:

1)Be an example – Get your health right. Be proud to say you set a great example. You are a reflection of the world you portray, I want mine to reflect love, fun and an infectious curiosity.

2)Be grateful – don’t just focus on the proper way to program, lift, approach life. I want my family to know how much I care about them. My friends, my wife, my clients. And all the people they touch. Work on appreciation each and every day. Let others know how much they mean to you.

3)Become your own success story – Going from a faltering, difficult and emotional case, to a disciplined mind who doesn’t falter in morality, attitude and become a beacon of success who inspires others.

4)Have fun – Five years down the road I am going to look back at this and thank myself for beginning something and truly sticking to it. This whole life thing is meant to be fun – we’re all meant to have some kind of an impact on others – I really like to have fun. I like to play games, I like to play sports, I like to compete. There is something about just getting out there and playing with others.

 

‘Sport Specific Training’

A huge question a lot of folks think they have the answer to in the health industry…how do I get better at my sport?

Each answer is as unique as the next. What are the demands of your sport? What level are you currently working at? What are your weaknesses? What are your strengths?

#1: Define your training goals

Apparently this is all deemed strength training for boxers. It includes enlisting a dweeb wearing yoga pants and a dad hat. From the very get go, you’ve got the guy walking on a treadmill with stretch bands coming out of every orifice demanding that he jazzercize his way to the middleweight belt. If you’re trying to get your athlete better at his sport, let him play his sport. Let him condition in his sport. Let him work on technique, do some sparring. Don’t hoist your client on you shoulders while he balances on a pair of TRX handles when you’ve got a perfectly good box literally within walking distance. This is creating an unnecessary stress in the risk/reward factor in your client’s training and detracting them from what should be their focus – training hard to get better outside of the gym.

‘Strength has never been a weakness’

Rule #2: Respect and train the hell out of your weaknesses

This montage put together highlights not only a horrific display of cringeworthy training – not just half chub he sports throughout his training but completely denouncing the importance of anything in isolation. His definition of function while training is offensive in that you shouldn’t be perform the movement without good technique. ‘Training’ is not about only doing big compound movements to get stronger in what he defines as a ‘functional form’. Don’t get me wrong, compound movement progression is a big part of getting strong.  Louie Simmons doesn’t limit his lifters to only squat, bench and deadlift. You have to respect your body and respect your sport. If you are a grappler, your body is going to show it. If you’re a swimmer, your body will show it. The stress placed upon your body inside the gym should complement what you do outside of it. Don’t get so wrapped up in lifting weights that you forget about your primary focus – becoming better at your sport.

 

Stay away from the bullshit

Strength Forum

Yo –

A couple of good articles. And random Goose ramblings. This is the first morning in a while I have had some free time. And why not dish out some Goosethoughts?

First, the deadlift. A big thing Poliquin talks about in the attached article is the progression of the lift itself. For newer folks, setting up is huge. Making sure to get the right position and really finding the sweet spot in terms of distance from the bar. Reset after each rep to build pattern. In terms of full body recruitment, there aren’t many better exercises out there. I think his idea behind low back training is one that we all sort of ‘forget’. He approaches the idea of high volume deadlifts which I am not a huge fan of – mostly because I’d rather throw in some other type of hinging movement like a kettlebell swing. At the same time, I realize high volume deadlift is just something I haven’t done a lot of with my clients. Other than at Crossfit. And that’s all I’m going to say about that…

In our setting we deal with folks who are a little more frail and have underlying issues with the low back. At the same time, we’ve gotta load it to make it stronger…The whole idea of loading to a therapeutic dose is our goal. What number of sets/reps/weight is going to give our clients the best room to get stronger in the next week? I’ve found that every person has to load the deadlift differently…most folks with a neutral spine, some in slight lumbar flexion, some wider stance, some narrow. Some have to squat! The idea is that they’re going to be doing it anyway at home – putting on their shoes, picking up the trash, etc. For folks who have a hard time lifting the weight from a patterning/mobility standpoint, use a higher surface to lift from while cuing hip extension with a neutral/slightly flexed spine if necessary. We need to pick things up from the ground.

I also think the following is one of the biggest things fitness professionals miss out on the most. So much time outside of the gym is spent not thinking about doing things with ‘perfect form’. Of course we want to train perfect but realistically, when Client X goes down to pick up her dog’s crap, she won’t be thinking about pushing her hips back, bracing through her stomach and maintaining a proper Lat position. Nah, she’s just thinking about picking up the poop.  So why not train in these ranges? Not all the time, but developing stronger bodies in all planes of movement and motion will help her develop strength even in the ‘crap form’ positions thus decreasing the amount of stress on the joints in the crap ranges.

Sometimes we keep our more challenging clients in a little bubble because we put an emphasis on practicing perfect but it is NECESSARY to prepare ourselves for the unexpected.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1068/Ten_Rules_for_Mastering_the_Deadlift_.aspx

Without further ado, here are ten rules for mastering the deadlift.

 

For our more ‘advanced’ groups. Different ways to work the chin up. A lot of good information in here in terms of grip and what is being worked throughout the movement.

http://www.strengthsensei.com/resource-charles-poliquin-compilation-of-chin-up-tips/

STRENGTH SENSEI Official Website for Charles R Poliquin : Strength Training, Nutrition, Articles, Books, Motivation, Supplementation

Personal Discipline

Ahoy, hoy.

The last couple of days have been great. Great days at work, great news from home and a lot of huge life changes in the works.

I’ll start with something about my life. A week ago I vowed to the wife from my heart of hearts that I wanted to get healthy and ripped and shredded again. It really isn’t a matter of what to do because I know. I’m not in the worst shape ever but I need to hold myself to my best. Less is a disappointment.

 

It’s a matter of saying ‘get the f away from me as I get healthy’. Hardest part of this whole game, really. Over the weekend, I veered away from this gluten free thing (I really thought it was a fad but I feel VERY different having abstained from it for a week). Fun action point: Eat gluten free for a week. I mean really. Stay away from it. Then eat nothing but gluten on day 8. If you have any sensitivity, you will know. Not because you feel so great on the days you eat gluten free. But on the day you eat gluten, you’ll feel bloated and sloppy. Or you won’t.  But it’s worth a shot.

Also thought I had a good plan for exercise and nutrition this week solid and in place but Super Bowl weekend threw me off a bit from the nutrition side of things. Need to nail it back down and stray away from excusing my health. With that said, I’ve had some great workouts at the gym and have been getting much better at volleyball. All positive, very proud and making progress.

Had a GREAT phone call with my ma and pa over the weekend – they actually called me excited and thrilled about crushing their goal over the last couple of weeks. They have been weighing in and drinking water. Nothing but positivity and fun coming from this so far!

Goal for the next week:

  1. Keep things positive and their eyes on what they have achieved in the last few weeks. (self appreciation and reflection)
  2. Maintain water intake, weigh ins (medium barrier for resistance)
  3. This week I want to give them the keys, they have been doing well and need a little positive reinforcement internally – What do they think is their biggest hurdle in terms of eating? Are they snarfing ice cream at midnight every night? Are they willing to give up the biggest culprit without replacing it with something crappy?

Overall, very pleased with how things are going.

Life is moving really fast right now…

UH Strength Coach’s Clinic

Just got back from the Hawaii Strength Coach’s Clinic.

Lessons learned:

1: Earn your carbohydrates.

  • Your body can survive without carbohydrates. It can’t survive without protein and fat. If you are trying to lose fat, cut carbs and add in as you increase your activity.
  • Categorizing your carbs
    • Level 1: One meal a week. Once you get to a respectable BF% then…
    • Level 2: One meal a week + Postworkout carbs. Once you get to your desired BF% and activity levels, increase activity to accommodate for
    • Level 3: One meal a week + Postworkout Carbs + Carbs at Lunch.
    • Level 4: One meal a week + Postworkout Carbs + Carbs at Lunch and Dinner. This is for folks who bust ass/exercise 15+ hours per week

2: Being strong has never been a weakness

TED Talk with Amy Cuddy

  • Strength has become ostracized. Being strong is not a weakness
  • Full range every repetition
  • Getting stronger doesn’t mean do circuits all the time
  • Strengthen upper back to offset shoulder internal rotators and increase testosterone
    • Deadlift
    • Chinups
      • Add weight as soon as possible.
      • Stay below 6 repetitions for strength
      • Most intense exercise for nervous system (highest dropoff of any exercise after a set to fatigue)
      • 5 second eccentric
    • Hi-row
      • Looking for upper back strength – Works External rotators
        • Lat work strengthens internal rotators
      • Aids in opening the chest and releasing testosterone
    • Elbow Flexion
      • Triggers sprinting
      • Responsible for bottom of pullup/chinup

3: Cuing the squat

  • Work high bar squats to strengthen low bar squat
  • Full range
  • Set lats
  • Point toes out
  • Bend knees
  • Open up groin
  • Work your back to strengthen the squat