Eat and Train Like a Spartan

 

I'm definitely a bit of a minimalist.

If you look in my closet for example, you won't find a cornucopia of different wardrobe options. I generally stick with a tee shirt and a pair of jeans on most occasions. I own exactly two suits (c'mon bro I'm a trainer) and two pairs of dress shoes.  In my experience, you really can't go wrong with a nice tee shirt and a pair of jeans. For most occasions, it just works.



 

The ancient Spartans are well known for their minimalist approach. They carved away nearly every activity they deemed a luxury and focused on a simplistic lifestyle. Their architecture, speech, and way of life revolved around success in the only aspect they deemed necessary; war.  They ate only what was needed, trained efficiently, and concealed their intellect in an effort to be underestimated by their adversaries.

Spartan minimalism will serve you well in several aspects of life. Especially as it pertains to training and nutrition.
 

Spartan Training

MED stands for minimal effective dose. This is the lowest volume, lowest frequency, and the fewest changes needed to achieve the desired outcome. In this case, less is more.

I find it best to pick three things you can make time for that directly contribute to your success. Consider this: If you had to choose just three exercises to achieve your desired result, what would they be? The best choices are always going to be compound movements which recruit the largest number of motor units and muscle fibers.

For example, if your goal is fat loss:

1. Chin Up 5x10
2. Kettlebell Swing 5x20
3. Twerk till you puke or sprint 5x100 yards

Or strength development/muscle gain:

1. Deadlift 6x3
2. Chin Up 6x8
3. Press 6x6

Keep in mind this is the bare minimum, but accomplishing these three things allows you to continue to make progress in times of chaos. Depending on your fitness level and goals, you can add variety with different exercises, set, rep, and rest period combinations. Use these three movements as your MED and add more when you have the time and energy.

This is very similar to how I train most of the year. I don't waste my time with the newest, coolest fitness trends or a set of bullshit DVDs that promises results in 90 days. I know what works and I do it consistently.

Spartan Nutrition

One could argue nutrition is not so simple. True, there are several factors to consider when designing a good nutrition plan, but there are four variables one can isolate to achieve the best outcome. The four most important nutritional variables are:

1. Protein intake
2. Fruit, vegetable and whole grain consumption
3. Food quality
4. Common sense

Most nutrition plans fail because of shortcomings in one or more of the above variables. You would be surprised to see how many people have problems with #4. Not surprisingly, our MED for nutrition will revolve around these variables.

For Fat Loss:

1. Eat only clean foods with a very short list of ingredients.
2. Consume a minimum of 30g of protein at breakfast, lunch, and dinner.
3. Eat a salad or green vegetable with every meal.

For Muscle Gain/Strength:

1. Consume a minimum of 50g of protein at breakfast, lunch, and dinner.
2. Eat a fruit or whole grain with every meal.
3. Eat a salad or green vegetable with every meal.

I think common sense goes without saying here. Again, this is the minimal effective dose. Sure you would benefit from keeping track of calories and macronutrients, but when your proverbial well is running dry this Spartan approach works great.

Summary

The Spartans were successful because they showed tireless dedication toward achieving a single goal. Taking the Spartan approach is simple, not easy. Any quest for self-improvement takes a healthy dose of dedication and determination.

Consistency is key. We all have several obligations. Home ownership, children, and work to name a few. Few of us have the time or energy for a year-round rigorous training and nutrition plan. When the things get crazy at home and work, you need a simple set of effective principles to fall back on.  By stripping away all of the excess, you allow yourself to make continued progress in the things that matter.

Stuff You Should Read Because I Said So - 10/15/13

It's almost here...

I am officially only two weeks away from the end of my youth. The big 3-0 is knocking at the door.

I had previously been looking at this upcoming milestone with feelings of dread. Looking back, I'm not really where I thought I would be at this age. So I grabbed my high school yearbook and looked up my prediction on where I would be in ten years. It said something about living in California and drinking protein shakes on Venice beach in between sets of deadlifts with Arnold Schwarzenegger.

Just kidding, but hey a guy can dream right?

After some self-reflection I realized I've accomplished some pretty great things in my 30 years on this earth. I'm proud of myself for making a positive contribution to society and hope to continue to do the same in the my next 30.

Now on to this month's stuff you should read. Enjoy!

Surviving Whole Foods

Training the Aging Athlete

Speed Training is NOT Conditioning

You Are Setting Yourself Up to Fail

Fat Loss Workout Mistakes You Might Be Making

Cutting Crossfit a Break

5 Critical Training Mistakes

5 Life Stressors That are Affecting Your Training

Low Bar Squat vs High Bar Squat: Choosing the Right One for You

Nobody can debate the effectiveness of the squat. It is the cornerstone of any good strength training program. Regardless of your goals, some squat variation deserves its special place in your program.

Want big legs? Squat.

Shapely glutes? Squat.

A date with Sofia Vergara? Keep squatting.

The back squat is probably the most popular squatting variation. It also allows one to handle the most load, therefore I consider it the most beneficial.

Early in my strength training career, I really didn't know the difference between the low bar back squat and the high bar back squat. My coaches probably didn't either. Like any beginner, I just put the bar on my back and started cranking out reps. For a beginner this is probably fine, you just need to get used to squatting with some weight on your back and adding pounds to the bar.

As one progresses to the intermediate level, it becomes useful to know the difference between back squatting in the low bar and high bar positions. This way one is able to choose which is a better fit for their goals.

High Bar Squat

The high bar position is the most commonly seen bar placement in the back squat. Walk into any commercial facility and you will likely see any Bro Montana using a high bar position hammering out half reps with a puss pad and less than stellar technique. I'm not saying the high bar position is bad, just making a point that its rare to see someone squatting correctly in a commercial gym.

In the high bar position, the bar is placed high on the shoulders, right on the upper traps. Due to the higher center of gravity one must maintain a more upright torso through the movement. This decreases the knee angle and increases the hip angle, thus making the lift more quad dominant.

Due to the quad dominant nature of the lift, the high bar squat is best used by those with more aesthetic goals in mind (big quads). High bar squats are commonly used by bodybuilders because of increased quadriceps recruitment. The high bar position is also preferred by Olympic lifters because it keeps the torso more upright (as in catching a clean in the bottom position).

The only real downside to the high bar position is that it limits the amount of weight that can be used.

Low Bar Squat

The low bar position is less commonly seen in your average commercial gym setting. Usually because it is more technically demanding and most people simply don't know how to do it correctly.

In the low bar position the bar is placed lower on the shoulders. The proper position is located right above the spine of the scapulae. The first attempt at maintaining this position is usually very uncomfortable, especially when the weight gets heavy. The "chest out" cue becomes very important when using a low bar set up.

Due to the lower center of gravity, this variation requires a more angled torso during the descent. It feels a little strange at first because you have to actively lean forward at the torso and sit back at the same time. This increases the knee angle and decreases the hip angle, thus making this movement more posterior chain dominant and allowing for maximal glute and hamstring recruitment.

A low bar position is best used by those with more performance based goals because the lower center of gravity and ability to recruit the hips more allows for the use of heavier loads. Low bar squats are commonly used by more experienced strength trainees and powerlifters. I would argue that they are more beneficial to athletes as well (stronger backside = more powerful athlete).

A downside to the low bar squat is that it can be hard on the shoulders. Placing the shoulders in an abducted and externally rotated position under load can beat them up over the long haul. Especially if your shoulder mobility is a little shaky to begin with. If you decide to make the low bar squat your variation of choice, it would be wise to rotate periods of high bar and front squatting (along with the usual pre-hab) into your programming to keep your shoulders healthy.

Summary

As always, knowledge is power. Knowing the correct variation to use based on your goals will serve you well over the long haul. I've cited it a few times on here now, but Mark Rippetoe's Starting Strength is an excellent book for those of you that want to get more serious about your barbell training.

So here's a quick recap:

High Bar Squat

• Lower learning curve.
• More quad dominant.
• Less weight can be used.
• Best for aesthetic-based goals and Olympic lifting.

Low Bar Squat

• Higher learning curve.
• More hip dominant.
• More weight can be used.
• Best for performance-based goals and the serious strength crowd.
• Hard on the shoulders. Make sure to rotate your lifts accordingly.

Now go squat something!

Movement Mistakes - Vol. 2 - The Split Squat

The split squat is an extremely versatile movement. It can be performed in several different ways and should be a mainstay in any program from beginner to the advanced trainee.

Still think split squats are for beginners? 

Split squat variations are some of my favorite movements to use for a few reasons:

• Teaches one to maintain hip extension on the rear leg while the front leg is moving. This is very important for sprinting.
• Many of the individuals I work with have low back pain. The split squat is an excellent exercise for these individuals as it allows one to load the legs without overloading the spine.
• Builds stability and strength in a single leg stance, which is important in sports and other activities of daily living.
• Builds thighs of steel.

In this installment of movement mistakes, I'll break down three of the most common errors I see when performing the split squat. The following cues should help clean up your technique so you get the most out of yours.

#1 - Lumbar Hyperextension/Anterior Pelvic Tilt

Notice the excessive arch in the low back in the image above (along with the unstable surface = fail). This places the pelvis and low back in a poor position and decreases the core's ability to contribute to the movement. This is usually a core stability issue or due to a poor set up.

Coaching Cues

• Get your ribs down.
• Line your pelvis up directly under your rib cage.
• Squeeze the glute of the trailing leg.
• Drop the back knee straight down during the descent.

#2 - Excessive Use of the Trailing Leg

Sometimes people just aren't coached correctly or they don't understand what they are trying to achieve with a particular movement. This is one of those cases. When initially viewing this movement, many believe that the back and front legs contribute equally. While the trailing leg has to do some work, it is more like a 80/20 split from front to back leg. If the back leg is on fire when doing this, you more than likely are using it too much.

Coaching Cues

• Focus on lowering yourself straight down with the front leg and drive the midfoot into the ground on the ascent.
• Visualize your back leg as a kickstand.

#3 - Letting the Knee Drift too Far Forward

You can also see this in the image above. Allowing the knee to track too far forward leads to increased shear forces on the knee joint. If you want to keep those knees healthy, you will want to avoid this at all costs. The knee can be allowed to track forward slightly, but you generally want a vertical shin throughout the movement.

Coaching Cues

• Maintain a vertical shin
• Keep your weight distributed through the midfoot and heel.

Remember, details matter. You will be surprised how much these small changes can make a difference. Keeping the above cues in mind will clean up your technique so you can get the most out of your split squat variations.

Don't Take a Trip to Negative Town

I'm going to tell you a little story. This should help you put things in perspective a little bit in regards to where you are in life personally and professionally. I think writing all of this will help me as well.

So, sit back on your festive pumpkin chair with your pumpkin spiced whatever with a side of pumpkin bread and enjoy a trip down Matt's memory lane.

Back in January of 2010, I decided that I wanted to go back to school and become a Physical Therapist. I did some research and found out I would have to take several additional undergraduate courses to satisfy pre-requisite requirements in addition to a bunch of volunteer observation hours in various Physical Therapy settings.

It was a pretty daunting task and I took some time to weigh the pros and cons of what I was about to embark upon. It would take me approximately two years to complete the task and after the fact, there would be the risk of rejection and all my hard work being for nothing.

Now I have always been of the mindset that if one puts their mind to something and puts fourth their absolute best effort, one will get what they want. With this in mind, I decided it was worth the risk .

Over the ensuing two and a half years, I took 10 additional undergraduate classes and completed nearly 200 hours of voluntary observation hours in various clinical settings. I did all of this while training full time and continuing my professional development. I wanted to make sure I would be the best trainer I could be, and at the same time prepare myself to be a standout student in the Physical Therapy classroom.

I studied biomechanics, strength and conditioning, assessment modalities, and obtained an additional certification.

After two and a half years of hard work and constant stress, I finally finished what was the equivalent of a second bachelor's degree. I paid my money (application fees are incredibly expensive when you add them all up) and applied to six different programs. I was exhausted. Then I waited.

And waited

And waited some more.

About three months went by, and I started getting letters. One rejection, another rejection, and another. When it was all said and done I was rejected by five programs and placed on the wait list for one. Then I waited some more and didn't get in to the wait listed school.

I was crushed.

I felt like such a failure. It felt like my whole world was going to crash down around me. All of that hard work....for nothing. I was lost.

"How could I take such a huge risk?"

"Was I too rash with my decision making?"

"What the hell do I do now?"

"Do I really want to be a trainer for the rest of my life?"

On a positive note, after all those rejections, in April of 2012 I got married to the love of my life, Jodie.

We were married in St. Lucia and it was absolutely wonderful. It was just what I needed to get my mind off of things.

When we returned I spent a couple of months re-thinking things and decided to give it another shot. I did some more observation hours and got another certification to make myself look better on paper. I also called around and spoke with some professors and people on the admissions committee.

I applied again.

Fast forward to this past January. Rejected again.

Crushed....again.

"How could this happen?" I worked so damn hard! All those feelings of failure and inadequacy came rushing back. I didn't know where I would go from there. Truthfully, up until recently the last several months have been a rollercoaster of emotions. Anger and negativity being at the forefront of those emotions. I was smack in the middle of what I call "Negative Town".

I had been wrestling with the internal conflict of what to do next. Can I honestly make a career out of fitness? Should I start my own business? Should I do something else?

All of this internal conflict and negativity was weighing me down like a two ton boulder on my back. It was affecting my work and most importantly, my marriage.

Not long ago, Jodie and I had a long "discussion". You married folks out there know what I mean by "discussion". She really put things in perspective for me. I had been carrying all of this anger around with me and I wasn't enjoying my life. I was dwelling on the few negative things that had happened to me and I was failing to look at the positive. All I was thinking about was that I wasn't where I wanted to be.

So I sat down and made a list of all the positive things I had done in the past 5 years.

• Got married to an absolutely wonderful person and my best friend.
• Bought our first house.
• Raised a dog.
• Paid off some debt.
• Added more debt.
• Helped literally hundreds of people get healthy and feel better about themselves.
• Formed some great relationships with some truly great people. (The people of Mint Hill, NC really are some of the most amazing, genuine people I have ever met.)
• Earned the equivalent to a second bachelor's degree in Biology. (Maybe I should try and make that official by the way.)
• Completed a ton of professional development including certifications, books, DVD's, webinars, and seminars.
• Became a better person.
• Started a pretty awesome blog.

What the hell is wrong with me?! I have so much to be happy about! My heart should be full.

The moral of the story is that its way too easy to dwell on the negative.

Am I exactly where I want to be in life? Hell no, but I have some great things going for me. I know for certain I'll never stop trying to get better personally and professionally.  I'm way too awesome to be carrying all that negative bullshit around with me every day. And you are too.

Your career does not define who you are. The type of person you choose to be does.

So don't take a trip to Negative Town. Perspective is everything. Take a step back and look at the positive things in your life. Make a list if you have to. Trust me it helps. Be thankful for what you have and appreciate it every second of every day.

Now, because I can't resist an 80's reference, I'll end with one of my favorite movie moments of all time.

Have a great weekend!

Bulletproof Shoulders - Part 2 - Designing the Perfect Program

* I apologize for the sloppy format of this post in advance. I typed some of it up in word and had some formatting issues when copying it on here.

I took a little break from blogging for the past couple weeks to re-charge my creative batteries and think a little more on how I want to deliver my content moving forward. I can be extremely analytical at times. I believe this serves me well, but also works against me when writing because it takes a little longer than I would like when generating content. A classic case of "paralysis by analysis" if you will. My goal is perfection, but I realize that perfection isn't always possible. I just want to continue to deliver great content that all of you can use to get the most out of your training and daily lives. That being said, I plan on having some great, actionable content for you all in the coming weeks and months.

In my last post, I discussed some of the elements that contribute to shoulder problems as well as a couple strategies you should consider to keep your shoulders healthy.

Now I will dive into what I consider the most important element of shoulder pre-hab: program design.

Program Design

A well rounded training program is of the utmost importance when keeping your shoulders healthy. Most individuals fail miserably in this regard. Week after week, guys bench press their way into oblivion, paying little attention to proper recovery modalities and balanced training.

Treat the guidelines below as a check list of sorts. If you are having some shoulder issues or simply want to take care of your body, take a moment and assess what your training looks like. If you are missing any or all of the items below, fill in your gaps and get rid of anything that might be working against you.

1. What to Omit

One of the first things I learned in my FMS training is that one can do all the preventative maintenance and corrective exercise in the world, but if you are constantly doing exercises that are "feeding your dysfunction" none of it is going to work. If you are currently having some shoulder problems or have the mobility of a baseball bat, consider removing the following exercises from your programming.

• Barbell bench presses


• All overhead pressing


• Dips

That's right, I said bench pressing. This might be a hard pill to swallow for some, but if you want to get serious about your long term health its time to consider it. Trust me I am a huge fan of the bench press, so I'm not saying you have to remove these forever. Just for a little while until you improve your mobility and get out of pain. If your mobility is sound and you have no pain, you are free to do any of these.

2. Perform Soft Tissue Work

We need to reduce tone and tension in overactive tissues, so the next item on our list is soft tissue work with the foam roller and lacrosse ball. The two most problematic areas of restriction are the latissimus dorsi (lats), posterior shoulder capsule, and the pec minor. These three muscle groups tend to pull the scapula and humerus into a bad position.

 

Spend 1-2 minutes on each area before and after each training session.

3. Address T-Spine Mobility

 

Remember our overhead reaching example from last time? That is a perfect example of why T-spine mobility is important. When we can achieve adequate levels of extension and rotation with our thoracic spine, the shoulder blades and glenohumeral joint can move much more freely.

This can be addressed through correctives as well as in exercise selection. The main purpose of these exercises is to drive more extension and rotation through the thoracic spine. There are several you can perform, but these are my favorites.

Correctives

• Side-lying windmill

• Bench t-spine mobilization

Exercises

• One arm  DB bench press


• One Arm Push Up

4. Stretch

There are so many different camps on stretching these days. Some believe stretching is dumb and others swear by it.

Let me lay it out plain and simple: You should never stretch just for stretching's sake.

Stretching should be approached on a case-by-case basis. For example, I've worked with several females over the years that have extreme laxity (loose joints) through the hips and shoulders. They have more than enough hip and shoulder mobility already yet they continue to stretch and take yoga classes because they believe it is good for them. These are the last people that should be performing static stretches. In this case, stretching is doing more harm than good. These individuals would be much better served working on establishing more stability through their body with extra core work among other things.

Since you are reading this post, I am assuming your shoulder mobility is about as good as the Pittsburgh Steelers' offense right now.

One of my favorite ways to stretch the upper body is with band traction. I regularly use these myself and on my clients and they work great. Check out the video below by Mike Robertson for a sweet example.

 

5. Pull More Than You Push

Pretty simple here. Most individuals are extremely out of balance. They spend all of their time performing way too many pressing exercises and not enough pulling/upper back work. This is usually done in the effort to achieve a bigger chest and bigger bench press.  

Sometimes in order to achieve balance, we need to train in an unbalanced fashion. This is one of those times. Your back can NEVER be strong enough. A big strong back will keep you more healthy, and help you lift bigger weights. Plain and simple.

Shoot for a 2:1 or 3:1 ratio of pulling to pushing using plenty of pull up and rowing variations.

6. Train the Cuff, Low Traps, and Serratus Anterior

Many times we also neglect the smaller stabilizers of the upper back. Pull ups are rows are fantastic exercises, but they don't do the best job of hitting the smaller muscles around the shoulders. The rotator cuff, low traps, and serratus anterior play very important roles in scapular and glenohumeral stabilization, thus they deserve attention as well. These are a few of my favorites.

Pick one or two of these and perform them before and after every training session.

• Face Pulls


• YTW's


• Band Pull Aparts


• External Rotations


• Scapular Wall Slides


• Bottoms Up Kettlebell Carry

7. Balance Your Pressing

The difference between open chain and closed chain pressing deserves some attention here as well.

Open chain exercises are when the proximal (think close to you) segment is fixed and the distal (your hands) segment is moving. A perfect example is the bench press. During the bench press the shoulder blades are fixed in place while the hands are moving. An excess of this under heavy loads can be very stressful on the glenohumeral joint. This is one of the reasons why excessive bench pressing can lead to shoulder problems.

Closed chain exercises are when the proximal (think shoulder blades) segment is moving and the distal (your hands) segment is fixed in place. The push up is the best example of a closed chain exercise here. Allowing the scapulae to move around the rib cage is a good thing.

Many are quick to dismiss the push up because it is "too easy". I beg to differ. There are a plethora (Yes I said plethora. I have a very extensive vocabulary.) of ways to load push ups to make them more challenging. You elevate the feet, add bands, plates, chains or any combination of these. Push ups are a staple in any shoulder-friendly program I write.

Make sure to balance your pressing with some push up variations.

Putting It All Together

I've covered quite a bit over the last two posts. In summary, make sure you are making the appropriate lifestyle and training modifications using all of these points:

1. Implement proper lifestyle modification techniques such as sitting up straight, moving around more often, and breathing properly.


2. Make sure to use correct exercise technique.


3. Omit harmful movements if necessary.


4. Perform soft tissue work daily.


5. Address t-spine mobility through daily correctives and proper programming.


6. Stretch.


7. Pull more than you push.


8. Train the stabilizers of the upper back.


9. Balance your pressing through the use of open and closed chain movements.

If you are having some shoulder problems or simply want to keep your shoulders healthy over the long haul, take a few minutes to assess your training and lifestyle habits using the points outlined above. If you are missing any of these elements, fill in the gaps and you should be happy with the result!

P.S. - Like what you have been reading? Help me out and spread the word! Don't forget to like and share!

Stuff You Should Read Because I Said So - 9/3/13 - Football is here!!

September marks the beginning of several significant life events.

As evidenced by the cataclysmic wave of pictures on Facebook, many of you are sending your children of to school for yet another year of learning and extra curricular activities. I'm sure all of you moms out there are looking forward to all of the miles you are about to put on your minivan.

Those of us that have yet to embark upon the pleasure of parenthood have been counting down the days to one of the most important American traditions.

FOOTBALL SEASON!!!!!

Right about now I'm happier than Dikembe Mutombo blocking a shot.

You see, growing up in Western Pennsylvania you learn three important things:

1. Never leave the house without a winter coat and an ice scraper.
2. Iron City is NOT a real city.
3. If you don't love football you might as well crawl back into the womb, because you don't belong here.

I could devote an entire wave of posts to counting the ways I love football season. The slight chill in the air, the smell of homemade chili bubbling in the crock pot, the sound my computer makes when one of my fantasy football players scores a touchdown, even my wife yelling at me for locking myself in the bedroom after my team loses.

Alas, I digress. I suppose I had better get on to this month's stuff you should read. Enjoy!

Fitocracy

I stumbled across Fitocracy a couple of months ago and was instantly intrigued. Fitocracy is the Facebook of fitness. You can create a free profile, log your workouts, earn points, complete quests, earn achievements, learn, and many others. It makes fitness a game of sorts. I believe creating a community and making fitness fun is very important. I would highly recommend checking this out. You can view my profile and add me as a friend HERE.

Why Do People Change?

Top 5 Reasons You're Not Seeing Results in the Gym

Lessons in Coaching

For the Millionth Time, Spot Reduction is a Myth!!

Fun Workout Challenge

5 Ways to Make Bench Pressing More Shoulder Friendly

2 Minute Injury Fix

5 Training Rules You Must Obey

Cleaning Up Kettlebell Swing Technique