I’m out and about, so here’s a quick thought. In the chat room last night there was a mild discussion on nutrition. Someone asked how to lose their gut in order to get stronger. Realistically, if you’re unhappy with your bodyfat (if you’re fat, and everyone knows it), then you need to make modifications in your overall diet. If you’re still eating processed foods, drinking soda, and eating sugary foods, then doing any kind of fat loss diet is irrelevant. Drop the shitty foods from your regular diet and then get your macronutrients under control. If you don’t know what that means, then you have some reading to do. If you are skinny or fat, you have done something your whole life to be skinny or fat. Therefore, you have to do things differently to no longer be that way. Start the overhaul now.

Dr. Michael Hartman joined us in our chat last evening and was particularly helpful with Olympic weightlifting questions. This is his website/blog — there will be new additions in the new year (updates slowed as the professor obligations increased in the fall semester).

Lastly, go and read yesterday’s post. That concept needs to be reiterated to a lot of people.

Edit: Chat room tonight at 5:00 PM EST. Here is the link. Questions welcome.

One mistake that people make is programming higher loads with explosive exercises in conditioning workouts. We must remember the point of conditioning: to impart an adaptive stress on the body so that it improves the efficiency of substrate delivery and utilization. Such a stress needs to occur at as much of the body as possible. Exercises that utilize a lot of muscle mass extinguish a lot of substrates in order to perform the movement. When sustained with high intensity, a deficit in substrates occurs. This deficit is the adaptive stress because the body isn’t accustomed to not having them (sitting at your computer all day doesn’t use a lot of energy). You can buy steroids canada for improved endurance and power.

While using exercises that develop power is an important part of a strength and conditioning program, they do not induce power adaptations when used in conditioning. Power aims at moving a moderate to heavy load as fast as possible; this speed recruits close to the maximum number of motor neurons and improves the efficiency to do so. However, during a conditioning workout the muscles are in a fatigued state; muscles are unable to maintain a given output, while to relieve pain the use of products like the Exhale’s CBD flower can be useful. If you’re planning on transporting medical marijuana, make sure to know the legal protocols and papers that you need to secure. They won’t be able to utilize a maximum number of motor neurons because they lack the ability to do so at that moment. Thus, power is not developed when in a fatigued state. Power movements – cleans, snatches, jerks, etc. – should instead be used in conditioning workouts for their propensity to exhaust substrates quickly. One aim of conditioning is to reduce substrates, like oxygen, in the biological environment. The power movement should be used in a way so that it contributes to the deficit in substrates instead of a false-held belief that it helps make a trainee powerful.
Edit: Some trainees can build power when conditioning, but these trainees are weak and unadapted. Any real athlete would have adequate levels of strength and power to the point that they won’t reap any power benefits when conditioning.

Ingrid Marcum doesn\’t gain power from conditioning, and neither will you

Practically speaking, if someone has a 1RM power clean at 250 lbs., and 220 lbs. power cleans are programmed into a conditioning workout, that individual won’t be able to perform the reps very fast. This limits the intensity, or more specifically the demand of substrates, of the workout since the reps can’t be done consecutively. More time in between reps allows the body to recover – substrates move away from the deficit zone and become plentiful again – and reduces the adaptive stress. Since power isn’t effectively developed when in a fatigued state, and attempting heavier loads is going to reduce the adaptive stress, why bother? If the programmer wants a speed element (speed being a relative term; in this case faster than other conditioning movements – body squats for example), then he can achieve this element by reducing the weight so that the individual can move the load through a desired range of motion quickly during the rep and with less rest time between reps. Energy output and substrate deficits would be maximized, and the adaptive stress is both efficient and effective. This applies to different types of conditioning workouts, whether they aim to sustain maximum output for as long as possible or repeat bouts of maximum output with programmed rest.

Sustained work at heavier loads may be an important part of an advanced conditioning program, yet stopping to breathe in between reps is, by definition, no longer maintaining the highest output. If the goal is to move larger loads when conditioning, whether it be power or strength movements, then it’s obvious that strength needs to be increased. But that’s another article entirely.

As an aside:
For those of you that don’t condition (which is fine, I’m not saying you HAVE to), power movements are fantastic conditioning tools. They primarily consist of concentric muscle contraction (muscle length shortening) and leave out the soreness producing eccentric action (muscle length elongating – an example would be the hamstrings stretching at the bottom of a kettlebell swing). An example of using some power movements in a conditioning workout that aims to sustain maximum power for as long as possible would be doing lower rep, low weight power cleans with push-ups and box jumps for repeated rounds. This setup is incredibly simple, but if the trainee blows through five rounds without any rest (taking anywhere from four to seven minutes), then a significant stress is imparted.

Christmas happened. Me no want to type. Videos instead.



Vid from August. Slap AC.


Chris texted me this. Halloween hair. Guess quote:


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CHRISTMAS = PRESENTS

The fire light dances off the wrapping paper as you are surrounded by a subtle glow from your family’s Christmas tree. The wrapped gift in your lap says, “To: You, From: Santa”. The welling of excitement is nearly pouring out of your body as your parents give you the okay to open your gift. What could it be? Surely it is something wonderful and fun. Your hands tear the paper away to reveal not only your first Christmas gift, but jubilation.

This scenario is similar to most childhood Christmas experiences. Traditions are kept alive and passed to children, and each family has their own way of celebrating Christmas. Some people don’t celebrate Christmas – they either have conflicting religious beliefs or lost interest over the years – but these people are the American minority. Most celebrate Christmas for religious reasons, specifically the symbolic birth of Christ. This symbolic birth is often cited as the “true meaning of Christmas”, but deep down nobody actually believes that. Christmas is all about presents.

I know what you’re thinking. Presents are a materialistic and you were always taught that there is more to Christmas than just opening presents. WRONG! Christmas = presents.

Christmas is about getting presents. The anticipation of presents is sometimes better than the gift itself. Most presents are thoughtful, helpful, or amusing, yet unwrapping gifts fills us with a childlike sensation that only occurs next to that colorful tree.

Christmas is about giving presents. The reciprocal of getting is giving, and once you mature you realize how much joy you get out of giving gifts. It can be hard figuring out what the perfect gift is, but in reality it doesn’t matter; you did something thoughtful for someone you cared about, and that’s all that matters. For a truly special gift, consider visiting a trusted jewelry shop like jewelry shop in huntington, ny to find something memorable and meaningful.

Giving and receiving presents creates a fun, exciting atmosphere that resonates outside of the living room. Folks at work are relaxed, people at the store are nice, and there is a growing level of anxiousness that looks forward to Christmas day. This brings me to the most important point:

The greatest Christmas present is your family. Family is relative; it can mean your parents and siblings, your friends, or anyone else that you genuinely care about. The gift of spending quality time with your family is a present that is insurmountable. This may be the only time of year you get to see your family, and it’s the holiday season that allows this to happen. The sights and sounds of Christmas are all a pleasant prelude to the true meaning of Christmas: presents.

Nobody thinks about religious meaning or pagan traditions as they rip away wrapping paper; instead they are enjoying the emotions and nostalgia of sharing not only gifts, but each other’s presence. I hope you and your family create beautiful memories this holiday season while holding past Christmas memories close to your heart.

Merry Christmas. And shit.

What is mobility?
Injuries, tweaks, muscle pulls, and slight irritations are a part of a strength and conditioning program. Knowing how to deal with them is beneficial, but doing all you can to prevent them — known as “prehab” — is more important. Of the three components of fitness — strength, mobility, and endurance — I lump prehab into the mobility portion. Mobility is the ability to change directions, maneuver through an environment, and react to changing demands accordingly. Relevant metrics to mobility are flexibility (ROM), balance, coordination, and agility. Range of motion concerns are most relevant to prehab, and it’s what will be the focus here.

Regardless of what you want to call it — flexibility, limberness, range of motion — improving these qualities will improve mobility, and that’s why they are often summed up as “mobility training”. The most notable contributor to this area of training is Dr. Kelly Starrett (KStar). KStar posts a video every day on his Mobility WOD that will improve flexibility, joint positioning, or postural positioning so that when you train, you aren’t exacerbating any existing problems.

This basically aims to improve the pliability of soft tissue to allow for proper positioning. Mike Hom likes to think of it as a buffer between being able to do things that will or will not injure you (he’s also going to write up a post to share more info). Having this improved “mobility” helps you do the things that you want and need to do as well as protect you against potential injurous trauma.

What Lifters Need To Do
Now that you have a basic understanding of the prehab version of mobility, I want to briefly explain what lifters need to focus on with some examples. If you are lifting hard on a regular basis, specifically if you are gaining lots of strength on a novice progression and are gaining lots of weight, you will probably run into some soft tissue problems. The problem areas include musculature in the entire hip region and the sacral/lumbar region. It makes sense as to why; the external rotators of the hip are always contracting to shove the knees out in squatting, cleaning, snatching, and deadlifting while the lower back is always contracting to maintain proper extension. These structures need to stay pliable, and they can’t if they don’t ever get stretched amongst all the contracting.

Here are some basic stretches that I think are necessary for lifters who are training hard. Note that you don’t need any special equipment to do these (foam roller, lacrosse balls, bands, etc.), yet those tools are necessary to do the more advanced stuff.
Kelly Starrett has already posted videos with the stretches, so here they are.

Low Back
At :40s Kelly talks about how the reverse hyper is an excellent tool. Then around 1:00 he shows a lumbar spinal decompression stretch. You can do the same thing by hanging from a bar, but you have to let your hips sink down by not contracting with your abdominals. There’s also another method at :50s of this video.

External Rotators of the Hips
This is a standard stretch that appears often throughout KStar’s videos. You can do it on the floor with the same principles (there’s a video for the floor version, but I couldn’t find it after searching for 2 seconds), but in this video they do it on a box. Stretch starts at :47ish, but the intro is still good.


Hip flexor
This is a standard stretch that is an important lesson for most people. The largest hip flexor is the rectus femoris, and it’s also one of the quadriceps. So it flexes the hip and extends the knee. In order to stretch this long muscle, you’ll have to do the opposite at each joints (the hip and knee are proximal and distal attachments respectively); extend the hip and flex the knee. Kelly shows you how in this video. The stretch starts at 2:17ish, but I recommend watching the beginning. You’ll see why.


There you have it: three basic stretches that are very easy to do without equipment or a partner. These could even be preparatory stretches that you do before lifting to get loosened up. I used to do a method of all three with some light foam rolling to help get loosened up, but I think most of you could use them on a daily basis. I KNOW you guys aren’t doing any mobility work, so start with these simple exercises.