Blog

It has been about a week or so since I have been able to sink my teeth back into the blog. For the past week, I have put a lot of attention on my time in the gym as well as getting a big monkey off of my back. One of the big goals that I had set out for myself in 2012 was to step into the role of educator. Since I have been involved in training I had always envisioned how cool it would be to be at the point where fellow fitness pros were showing up to hear what you have to say. Like any squashed goal you play the big day in your head over and over and then it is over before you realize it. Now that I have had a few days to unwind I can say that I am extremely happy with the way things went. I have my places where I am comfortable speaking and being the center of attention but this was taking it to another level. For that reason I am thrilled to say that I was able to do it and can't wait to do it again! It was a true test of my comfort zone and it has a been a big emotional high now that it is all said and done. And of course with and emotional high comes a lot to reflect upon and think about.
 

Life Is Uncomfortable

Since I have first started training I have always had a sense of insecurity behind what I was doing. Was my exercise prescription my best possible answer? Was that my best possible session? Is my work appreciated? Is my business as solid as I would like it to be? In my first few years I was under the assumption that these questions would be answered and I would eventually find peace. As I evolve I can say it hasn't gotten any easier. I continue to ask the same questions, add new ones to the equation and realize that the quest goes on. I have also realized how much of a blessing insecurity can really be as there is no such a thing as hand fed success. It needs to be a challenge, it requires effort, an it requires facing your insecurities head on. If you're looking to grab life by the horns you better be prepared to ride the bull. Educating has been my biggest bull ride to date and the feeling of getting it done has been pretty incredible.

Process In Action > Visualized Outcome

You ever notice that accomplishing something just seems to breeze by you before you can recognize that it had even happened? It is extremely common but the notion seems to elude me anytime that I try and take on something new. As easy as it is to visualize any given outcome, it really cannot take shape until things are put in action. The beauty of action? Result happens before your eyes, except you are too busy to get things done to even realize it. Time stands still in theory but drives past the speed limit in action.

Be Indispensable In Everything You Do

Take that line for what it's worth but if my life was to flash before my eyes I want to make sure it's worth watching. For that reason I feel the need to keep evolving and in my eyes it goes well beyond the craft. To get the most out of life I believe that it really boils down to being your best. Whether it is being the professional that nobody would want to fire, acquiring knowledge that nobody would want to criticize, being the better half that nobody would want to dump, or pursuing the body that disease or deconditioning would not dare mess with. We all have this within our control so we may as well make the most of it.

It is nice to get back to the blog again after a week off. Even nicer to get back at it after my experience over the weekend. Thanks again to the awesome group of trainers who took time out of their Saturday to check it out it really means a lot. I look forward to the next time and the next challenge.

Move Improve,

Jeff

It's funny where you can sometimes draw out inspiration. There are just certain environments where you can put everything else behind you and creativity just starts coming at you at a sometimes uncontrollable speed. it can be drawn out of anywhere whether it be the coffee shop, on a plane, or on a vacation. I have a few scenarios that seem to get my wheels turning, but for some reason it is the dusty blues establishment that seems to get my wheels turning above all. As I have mentioned in my Revelations From The Blues Joint Vol.1, music has been a big part of my life. Although training is my profession, it seems the more I train the more I can relate my craft to the efforts of making memorable music. I was fortunate enough to attend a record release this past weekend and while I never thought I would be writing a volume 2, I was once again hit by a wave of thoughts, reflections, and ideas thanks to the blues joint. The place where the music is raw and your table is equipped with a device to catch the rain from the ceiling. But for some reason, it all starts to make sense.

Develop and Embrace Your Supporting Cast

If you have been to a record release, what you will often hear on the microphone aside from the music is a barrage of thank yous to a lot of indispensable efforts that occurred behind the scenes. People who believe in your vision and support your efforts from the moment a goal is put on paper to the point of completion. They are there to support you, educate you, and help you make the right decisions. Anything that you may need along your quest for greatness they are there for you. Without these people, your bottom line may have never been realized, or at least in the timely fashion you accomplish them. Your supporting cast is also a reflection of your own character. They are there because you have earned their support, they believe in your purpose and they want to be a part of the ride. Be mindful of these people because they truly are indispensable and as long as you are putting in the effort, they will continue to be there.

Rhythm and Blues

Rhythm is the foundation of symmetrical music and it is what keeps your head nodding and toe tapping when you are taking in an enjoyable music experience. Rhythm certainly has its place in the gym as well as developing a rhythm is often the term describing consistency in your physical efforts. I often look at movement as my own personal music and whether I am instructing it or practicing it, movement is often more visually pleasing and provides more kinetic reward when rhythmic movement is a priority in your programming. Training has always been my version of stepping on stage to showcase my craft and rhythm is my foundation. It is my gauge of what my audience is ready to handle. If they can keep the beat as the music of movement changes pace, I know that they are making progress. More importantly, if they are still toe tapping, head nodding, and enjoying what I bring to the stage I know that I am doing my job.

Style Is Everything

What I consider the greatest commonality between music and training is that they both have their genres. Whether you are manning the sound stage or the iron stage, you will be influenced by certain genres of your craft and they usually influence your decision making when you are showcasing it. While you may have your preferences in genre, keep in mind that it is what you do with them as a practitioner is what will determine whether you work your way to the main stages or remain by the phone starving for a gig. Finding your individual style of training is an ongoing pursuit that requires a lot of exploration, education, experimentation, and execution. It can be challenging to acquire, but developing your style allows you to draw from all genres. It makes your craft unique, it  creates your individual training allure and your ability to constantly fine tune it and showcase it is what will allow you to rise to the occasion time in and time out. As your identity evolves, so do the people that appreciate it. It is the evolution of both that will propel your success whether it be the gym or the stage.

Find Your Community Within Your Craft

Growing up around music I always appreciated the community that was associated with it. There were no shortages of ideas being passed around, music being shared, practices, performances, and spur the moment jamming that you would sometimes stumble upon. Training has brought me some very similar circumstances as there are no shortages of people that I enjoy learning from. Not to mention the colleagues and friends that I share this passion with whether it be bouncing ideas around in the gym, at a dinner table, or the workouts in the weightroom that bring out inspiration in a way that jamming in a garage would for any musician. These are the moments in the crazy game of training where I can say I learn on another level as well as realize how much fun I am actually having while doing it.

Band Practice

Another successful night in the blues joint I suppose. To end it I would have to say no matter who you are or what you do. Find your places of inspiration and take them in whatever or wherever they may be as there is no feeling like sitting back and figuring things out whether they are on a personal or professional level.

I have been meaning to get this post put together all week but the gym became my major focus of attention this past week. I am now writing this with the term community drilled in my head as we have lost two profound members of a community that I am beyond grateful for being a part of. I want to finish by dedicating this post to Dave and Donna McKeough as they had a major part not only in the music community, but the community of Cape Breton Island as a whole. I remember Dave and Donna as great friends, great parents, and Dave's ability to lay it down on the guitar like nobody else. You guys will not be forgotten.
 

Dave, Brian, Fred, Mark, Dad You Guys Have Taught Me A Lot Over The Years. More Than I Ever Would Have Realized

Move Improve,

Jeff

Having a strong set of hands can take you a long way in the weight room. In my eyes, having a strong set of hooks is a good indicator of overall strength as well as a prerequisite of attaining freaky strength. I also have to say that grip is a component of lifting that provides a lot of frustration as it has the tendency of being the one thing that keeps people from hitting max lifts or adding volume to a workout. I can say that I have been one of those people on numerous occasions and I don't know how else to describe it other than it downright sucks. To combat this I do incorporate some carries and some fat grip training and can say that it works and works well. Observation has gotten the best of me however as I have become more and more fascinated in the way the hands work. This has stemmed from a lot of studying and observing the effects on the leg by ground force being applied from the feet.

Eric Cressey nailed in Kansas City this past weekend where he highlighted the idea that the hips and shoulders have the same job description for the lower and upper extremities. I couldn't agree more with that statement and believe that principle can be carried over to the hands and feet. The ability to have crystal clear communication between your feet and hips is essential for lower body lifting progression. When looking at a one legged RDL, it is the responsibility of your feet to transmit the message through the back line of the leg to charge up the calves, hamstrings, glutes, and erectors. A red flag for me with this exercise is when the foot cannot stay grounded and the lateral portion of someone's calf begins to light up. This to me means that there is a break in the communication between the foot and the hip that has the potential to take away the true purpose of a one legged RDL. The solution is generally soft tissue work, hip/ankle mobility, back/lateral leg length, and glute strengthening. 

Coincidentally when it comes to grip failure, the hands and shoulders tell me a similar story. The most common grip failure that I see is the loss of contact between the baby and second digits on the hand followed up by the muscles of the lateral forearm wanting to rip out of your skin. While this is often looked at as grip failure, the ability to visualize the hand, wrist, elbow, and shoulder in a way similar to the foot, ankle, knee, and hip will tell you that there is a lot more going on than just your grip failing. There is a very similar break in communication going on in my eyes, and while the lower body gets the preferential treatment, the common call to action when it comes to improving grip is more grip training. As a result of this, I still see a lot of over reliance on the thumb, trigger, and middle finger. The result being increased internal rotation of the shoulder, over-reliance on the traps, as well as the same fore arm burn and loss of grip that pissed you off to begin with. If this sounds familiar, I suggest a different path and begin to look at what is going on beyond the hands and forearms. The biggest improvements in grip that I have seen has come from a path quite similar to addressing lower body function. A combination of soft tissue work and lengthening, mobilizing the wrist and shoulder, and integrating strength/hypertrophy work meant to restore the relationship between the hand and shoulder. Sounds Familiar. 

When it comes to restoring this relationship these have been some of my favorites. The intention being to restore optimal movement of the shoulder and unlock the strength potential of the mid back. Side effect? A grip that can do some damage. Sounds like a good deal to me.

Shoulder/Thoracic Movement

These two have been favorites of mine for bringing internal/external rotation to the shoulder and opening up the thoracic area. Lack of range in both are common characteristics that I see in grip inefficiency.

Rack Pulls

The deadlift will always be king in my eyes, but when it comes to understanding the relationship between the hands in the shoulders with the big lifts there is nothing like it. The ability to set yourself in a well extended position and drive your thumb forward into the bar and push back with your bottom digits should have your shoulders screaming before you even get the bar off of the rack. 

The Row And Reset

Vertical and horizontal pulling are must have exercises, but when it comes to grip it is often how they are done that determines their effectiveness. For me I have become a big fan of the row and reset. Similar to the rack pull it gives you an opportunity to try and bend the bar around yourself by way of the hands. This ensures full use of the hands and shoulders for each repetition versus burning out the grip and reverting back to just worrying about getting the bar to your chest at all costs.

Angled Neutral Pulldown

The ability to alter joint angles during vertical pulling has become a gem in my program. Chins will always be my preference but when the angles don't work in your favor or you're working with someone looking to build the criteria required for a solid chin you need to work with what you have. Use your thumb to angle the handle as it will transfer the workload to the bottom end of your hand. Rather than pulling straight down on the handle, I prefer pulling down with a bit of an angle on the handle as if you are trying to break it in half. Take a moment at the midpoint to feel what needs to be felt and start controlling your way up.

Prescription

I wouldn't call this a grip training protocol, but if you are looking to improve the way your hands are working I believe that integrating some of these exercises will help you out considerably. Integrate the shoulder mobility work into your usual mobility routine. If you are deadlifting then I would say give the rack pull a shot to get a true feel for what is meant to be used with the lift. The same can be said with the vertical and horizontal pulls shown above. Incorporate them in you upper body pull days and get a feel for how the mid back and shoulders should be operating. The forearms will be taking far less of the load but I can assure you your mid back will be talking back at you. When it comes to reps and sets, I would say stick to rep ranges according to what you're looking to get done. 

Strength = 1-5 reps

Hypertrophy = 8-15 reps

As for the set load, I usually let the body's feedback be the judge of that. As the grip begins to falter, I do my best to correct it, but eventually fatigue does set in whether it be muscular or neurological. Depends on the individual. The trainers that I work with will sometimes be fried after 2-3 sets. Not because their work capacity is low, but they have such great body awareness they know exactly what they need to feel and have the capability of amplifying it. A classic case of less is more.

Get A Grip

By no means is grip training a bad method of training. In fact I enjoy it. However I do look at the hands similar to the foot in the sense that the more of it that you have working for you, the more that you will get in return. This may mean complementing conventional grip training with mindfulness of what the hands are doing and how they are doing it. 

I have had these two words stuck in my head for a while now as they have strongly affected a lot of my decision making in the gym. In my eyes I look at the concept of movement mindfulness as being one of the most effective however rarely talked about components of exercise selection and execution. The two words hit me like a bolt of lighting one day while taking part in a yoga class. Coincidentally one of the more mindful movement experiences that I have encountered. While I am not a full time yoga enthusiast by any means the concept of it completely re-shifted my thinking when it comes to what I prescribe. More importantly how I prescribe exercise. There are numerous methodologies of exercise and numerous proven methods of these methodologies at our disposal to get where we want to be. Numerous answers for numerous ambitions, however I have seen it enough to know that over prescription combined with a lack of pure direction is not a long term path to reaching your desired outcome whatever that outcome may be.

I had mentioned in one of my earlier posts about stillpower being indispensable when pursuing an optimal level of fitness. Mindful movement to me is no different as the ability to acquire kinetic control over your body is gold in my eyes. While I used to worry about rest length, sets, reps, and tempo, it has been the ability to instruct people to develop a relationship between their brain, nervous system, and body that I now take a lot of pride in. Everything mentioned above has its place but in my eyes it is how it is executed is where training transitions from science to art. Of course a deadlift 3 rep range is meant to develop strength. However where I have the most fun and coincidentally see the most benefit is what you can do to make the most of that deadlift. The ability to feel the relationship between the soles of your feet and the floor. The ability to feel your mid back light up by feeling the bar with your hands. The ability to see a client nod their head knowing that they are feeling what is meant to be felt before they get the bar off the ground. That to me is where exercise becomes addictive. To me this is where exercise goes from a mindless chore to an endless pursuit for perfection. The idea that you are re-establishing a connection with your body that for a lot of people did not know existed.

I was kicking back this past Wednesday before a flight and had to watch a classic golf flick Tin Cup and it really occurred to me how alike lifting weights/yoga/pilates really are similar to the pursuit of golf perfection. If you go into each with a grip it rip it mentality it is just a golf swing. Likewise with the deadlift as it is picking the bar off the ground with a straight back and putting it back down with some control. However it really does become a fixation, and a long term one at that. I'll end it with the line from Mr. Roy ''Tin Cup'' McAvoy that made me want to put this on paper as well as make me understand why I spend so much time in the gym and so little on the golf course.

''The critical opening phrase of this poem will always be the grip. Which the hands unite to form a single unit by the simple overlap of the little finger. Lowly and slowly the club head is led back. Pulled into position not by the hands, but by the body which turns away from the target shifting weight to the right side without shifting balance. Tempo is everything; perfection unobtainable as the body coils down. There's a slight hesitation. A nod to the gods."

Move Improve...... Mindfully,

Jeff

PS. I am currently in Kansas City Missouri taking in arguably one of the best kept secrets in the fitness industry and that is The Fitness Summit. For any fitness pros who may be reading this I highly suggest you check this out. Honorable mention to Kansas City as well for being one of the most pleasant surprises I have encountered when it comes to the travel schedule.