Force of Nature Strength & Conditioning

Sounds obvious... but all too common!

COACH'S CORNER The classic barbell lifts (back squat, bench press, and deadlift) are seen as the cornerstones of strength. This is fine if you're a powerlifter, but the conventional tested lifts just aren't necessary to prove or develop measurable strength. (And this is coming from a powerlifter!!)... There are multiple ways to train heavy and get stronger if something else doesn't work for you because of your individual needs (anatomy, past injuries, current injuries/pain, interest, time demands, skill level, personality, etc.). Back squat not working? Front squats, safety bar squats, zercher squats, goblet squats, front loaded lunges, kettlebell front squats, duffalo bar squats, etc. are all awesome ways to work a knee/quad dominant movement. Bench press? How about the football/swiss bar, heavy dumbbells, duffalo bar, floor press, incline press... again, all great ways to press that change just enough of the movement that it may be what you need Conventional or sumo deadlifts off the floor? Block or rack pulls, trap bar, Romanian deadlifts, single leg deadlifts, hip thrusts or glute bridges, using kettlebells or dumbbells instead of the barbell are all suitable ways to work the hinge or to still get a training effect for your glutes. Most athletes will have compensations from spending a lot of time in very specific positions, and time constraints for off-season training. And while you should spend time working technique instead of just throwing out an exercise that doesn't work the first time, you should not spend time fitting a square peg into a round hole. Plus, those tested versions of lifts actually won't suit most team sport athletes anyway. Strength training isn't just the powerlifts, and there's ways around almost any "problem".

Maybe I missed out because I didn't post as a fitness professional for the last week or so? Doubtful. Because instead, I spent time with some of my closest friends and played in the snow in frigid temperatures. Thoroughly pickled and refreshed. You don't need to read Mark Manson's Subtle Art of Not Giving A Fuck to have a better life (I mean, I guess you could?)... you need to be present in your shit. Focus on what's happening around you.... What kind of bullshit would it be if I was with friends in a winter wonderland and didn't enjoy some tobogganing, or lying on the frozen lake in -36 looking at the stars, or a sweaty dance party? Of course, I played the self-care game and took quiet moments when I needed them... but there was no way I was spending that time posting New Year New You Fit Tips. Now that I'm back in the city though, my blinders are back on. Today has been for planning (concrete, measurable steps), and setting myself up for success as best I can. Motivation is fleeting, but with tangible goals and what getting to those goals means on a day to day basis, I can basically "force" discipline by making it virtually impossible to fail. Happy 2018 - whether your life is currently experiencing a peak or a pit or somewhere in the middle, I hope you have an overall good year. And whatever I can do to help you, I'm always just a click away.

WICKED WEDNESDAY: Courtesy of Jen Sinkler's Lift Weights Faster 2, this one sneaks up on you and is pretty unassuming on paper. You'll feel this one everywhere: core, shoulders, legs, heart rate... it's tough! HOW:... - Put 10 minutes on the clock, and mark out 10 yards. - Perform 6 dead bugs per side, bear crawl 10 yards. Repeat for 10 minutes. - Gasp for breath For the dead bugs: maintain contact between your entire low back and the ground, by bracing your core and pushing into the floor. As you slowly extend one arm and the opposite leg, exhale fully through your mouth. For the bear crawl: also using opposite hand/leg, use small steps to crawl forward. Maintain a flat back (keep the knees only a couple inches off the floor) and don't let the hips sway side to side. Too hard? Keep the bear crawl distance the same, but you can either decrease the amount of dead bugs you do per side (maybe 3-4?) or simply do the entire sequence for 3-5 rounds instead of 10 minutes. Check out the final 2 lengths of my attempt today! (Ideally, less hip movement on the bear crawl, but it’s a bit tougher at the end when you’re bagged!)

Reminds me of a particular Mark Manson book - you need to learn what's worth giving a fuck about (pardon my french), and what's just a distraction that will slow your progress and distract you from what's actually important.