Fitness Crossing: Thursday 4/23/15 WOD

Thursday, April 23, 2015

Thursday 4/23/15 WOD

Strength
Deadlift 5x3

WOD
12 min AMRAP
5 HS push-ups
10 pull-ups
15 kb swings

We have been talking in class about checking out videos online to help improve your technique. This article is a great example (with videos) of the stuff you should be reading! Check it out before you head in today.

Deadlift Set Up - Tabata Times

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One on one with Mike the trainer

How long have you been fitness training?

I’ve been strength training since ’95 and certified as an instructor since ’02.

What got you into training?

I started weight training to help condition me for Mountain Bike racing. Once I saw results I was hooked. With increased confidence, I entered Powerlifting and Strongman competitions and found I was good at it. Then I started helping others train for competitions and really liked seeing them achieve results. That got me started on fitness training.

What are the most common mistakes you see when you get a new client to train?

Regardless of the person’s skill level, good form is the first thing I look for in assessing clients. Hip motions during a squat can tell me a lot about how to train someone. Whether they are just beginning or have been training for years, I will correct their form on the basic movements before advancing my clients to more difficult lifts.

What are some of the goals your clients have when they come to your gym?

Some client goals are initially vanity based; fit into a dress, look good for a high school reunion or a wedding. It’s great to watch over time as goals shift from vanity based to performance based. As they lose the weight and start to look great, they shake off insecurities, boost self esteem and have more confidence. That’s when they find there is more to just looking good. Many will want to take it to a new level and pursue a lifting or bodybuilding competition. That’s such a rewarding part of my job.

How do you manage to train such different skill levels in the same class?

Most of the training is done with Barbells. We perform a full assessment starting with a 1 pound bar on the basic forms for each move. Progression to more weight does not happen until the form is perfect. So, everyone’s bar will be loaded differently. We perform assessments at each training session to gauge the readiness to increase weight. Once your form is good, you will advance in weight.

Do you see any injuries in a class?

Everyone gets injured in their life. Whether it’s shoveling snow or walking down steps. We’re here to make you stronger and more flexible to prevent those injuries from happen. Fitness Crossing is a controlled environment with professional trainers assessing your moves. While freak accidents may happen here in the gym, you are less likely to get injured at the gym than out in the world. The training at the gym will help mobility and improve your lifestyle. Some clients have had accidents outside the gym which they credited their strength conditioning for limiting the damage to their body.

I'm sure you've had a few success stories come through your gym. Any in particular that stands out?

Weight loss is a big one, since that is a goal of many that come here. But as mentioned earlier, those clients that come in with a goal of losing weight and then shift goals to start competing in front of others is a great success story. At one point, we had 10 power-lifters on the top 100 lifters in the country, many of them women. We also have the social connections where people become friends, get married, and get jobs by meeting others in the gym.

Any funny stories you can share that happened in your gym?

Let’s just say that we like to let loose once and a while. We have some pretty fun times at client appreciation parties and beach work outs. You’ll have to come in to experience for yourself.

Why Fitness Crossing over a large box store gym?

We care about your fitness. We’re not in the business of selling dreams. Giving you what it takes to get the results you want is our business model. This is the opposite business plan of the large gyms. If you don’t show here, I’ll call to see why not. There’s a feel of camaraderie here working with others that makes it feel like part of a family.

If there's one bit of advice you could give anyone thinking of starting a fitness program, what would it be?

Anything is better than sitting on the coach. Learning the basics first by working with your own body weight is important. Being able to pull and push your own body weight around to accomplish everyday tasks. Walking is a good start then eventually incorporating squats, push-ups, pull-ups, and dips. Build a solid foundation. This can be done safely and effectively with a personal trainer, especially as you start more weight loading exercise. And make it fun.

Schedule of Upcoming Events

January 17^th- In-House Power Meet

January 21^st- Nutrition Body Comp.

January 28^th- Yoga Sat. @Noon

February 11^th- RPS Power Meet @ Vermont

February 18^th- Olympic Weightlifting Seminar

February 25^th- Squat Training Day

March 4^th- Bench Training Day

March 11^th- Deadlift Training Day

March 25^th- FC Power Meet

Women in Powerlifting competitions.

What is competitive Powerlifting?

Powerlifting is a competition involving the Squat, Bench Press, and Deadlift attempted 3 tries at each lift for 9 lifts total. Men have to increase by 10lbs minimum per lift, women increase by 5lbs.

This is typically thought of as a male sport. Why women?

There has recently been a big cross over to females competing in the lifts. Being strong is the new thin for women. The idea of bone density, strength and having muscle has become cool for women.

Women typically don’t have an ego when it comes to strength training. With no preconceived notion of strength expectation, we don’t have to break bad habits like a lot of the men have coming in. We can lay the foundation with light weights and build up from there. Women also have better mobility and flexibility, and therefore get more range of motion out of a squat and can progress very quickly. Women should be able to Deadlift their body weight in 1 to 3 months time. 3 months to squat own body weight. Women who can bench press their bodyweight are in the 1%.

Should you have a certain body type?

It depends on the category. There is the highest weight you can lift or strength relative to your bodyweight. Heavier or thicker body types will be able to lift more weight, but not in relation to the body weight. There are different weight classes to compete in to reflect strength-to-weight rations.

We’ve trained women in weight classes from 114lbs to 198+. Some will lose weight to be stronger in a lower weight class or move into a higher weight class to lift more as they get stronger.

How to break the image of being thin?

Whereas most fitness programs are built around losing weight, Powerlifting training is focused is on form and achievement. This will build muscle and a higher percentage of lean muscle mass means increased calorie burn and less body fat.

What are the benefits of powerlifting?

Physically stronger bones, joints, connective tissues, and muscles; mental toughness and goal achievements. Training will make you stronger and that’s motivational. There is a psychological and self-esteem boost one gets from improving their body and obtaining a new level of fitness. To quote Mark Ripto “Strong people are more useful.”

Also, Powerlifting trains you for life. Whether it’s a bar with weights or a bag of groceries out of the back of your car Powerlifting trains you how to lift things correctly. Strength training lays the foundation that paves the way for later in life. You won’t lose strength when a solid foundation of muscle mass has been created. Unlike cardio, once you stop running, the gains are lost pretty quickly.

How is the training different from traditional fitness training?

Whether Powerlifting or going for General Physical Preparedness (GPP), being able to lift a bar, squat and lift is essential in life. These lifts should be the staple of any strength training program. The same lifts are trained whether preparing for competition or routine fitness. Technique, stability, and mobility are fine tuned into a 1 rep max.

It’s unsafe to max out an isolated lift like a bicep curl, but it is safe to max out a compound lift, such as Squats, Benchpress, Deadlifts, and even overhead presses. Every good strength training program should be built around a barbell.

Strength to weight ratio is the pinnacle of your fitness so we also train to move your own body weight. This includes pull ups and push up, with your own body weight which are essential in maintaining a healthy lifestyle.

We don’t use cardio to hit a weight goal. Cardio can take away from your recovery. Too much cardio will take your strength away, too. Body weight is controlled through nutrition. The nutrition is not as finicky as a bodybuilder that focuses on micronutrients and timing. Healthy balanced eating patterns are essential to maintain a strong muscular body.

Our trainers have been involved in every part of the sport from competing and coaching to hosting in house competitions and sanctioned meets. We know how to train for specific goals and are flexible in training and incorporate from all styles of powerlifting.

How many Competitive Powerlifters have you coached? And what success have they achieved?

Close to 100, men and women. We’ve had lots of personal records and even some world records. But for the majority, just going through the training and making it to competition is life altering.

The youngest age we brought to a competition was 9. The oldest male was 78 and the oldest women was in her mid sixties. We’ve had someone from each decade representing us from every generation in competitions from single digits to their 70’s.

One client came in recovering from a hip injury and was unable to perform an air squat that, overtime, progressed to squat 185lbs at 123lbs in her mid 50’s.

What is an example of some gains your clients have made?

One client that had been working out for years came in with a 225lbs Deadlift and last competed with a 580lbs Deadlift. His Benchpress was 245lbs and is now 340lbs. His squat was 275lbs and is now 510lbs.

How often do your clients compete?

Beginners can compete 3 times per season or 6 times a year, while Intermediates can compete 4 times a year. More advanced lifters compete once a year due to the long prep phase for elite lifters.

Competition gives the person a goal to achieve and ups the level of commitment. There is also a great support network in the competitions. Beginners get a lot of encouragement and support when competing the first time.

Weight classes: 114 123 132 148 165 181 198+

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Thursday, April 23, 2015

Thursday 4/23/15 WOD

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One on one with Mike the trainer