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Pre and Post Workout Breakfast Recipes

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protein oatmeal breakfast

 

One of the biggest issues I like to fix right away with my in-person, and our online clients is optimizing the first meal of the day. The reason being is that people seem to always have it screwed up.

Your first meal, no matter when, is breakfast (breaking the fast).  It sets the day in motion, and can either hinder or assist your health and fitness goals.

Here are the top three issues that I see plaguing folks and their first meal.

  1. Too much refined stuff
  2. Not enough protein and healthy fats
  3. Lack of nutrient density

Read: How to Build the Perfect Breakfast

Most people seem to get tricked into thinking that their breakfast is healthy, when in reality either their body isn’t ready to magically turn it into muscle while simultaneously burning fat.

Gluten free granola with yogurt and a skim milk skinny latte will not make you lean and mean. Do people really still think that a Dunkin Donuts bagel with egg white is good because it doesn’t have cholesterol, and is “low fat.”

It doesn’t work that way. I don’t deal much on the nutrition side of things with our fitness students. That is Andrew’s gig. I do, however, instill simple solutions in people to build habits that will last a lifetime.

One of those habits is learning to dominate the first meal. I have solutions for two scenarios.

  • First meal of day (pre-training)
  • First meal of day (post-training)

Below are 3 recipes I use personally and with clients for a breakfast if they haven’t trained yet that day or if they have completed a resistance training session prior to their first big meal.

– Before Training Breakfast Options –

sure as hell did

                       sure as hell did

  • 2-5 scrambled cage free eggs + 1/2 -1 cup of cage free egg whites + handful of green vegetables of choice  + tablespoon of extra virgin olive or coconut oil + dry spices of choice (turmeric, salt, pepper, garlic powder, etc) – Small serving of organic preservative free bacon or sausage optional
  • Scoop of Whey or plant based protein powder + two table spoon scoops of plain non whole or non fat greek yogurt + unsweetened almond/coconut/hemp milk + peanut butter powder + mixed nuts + flax and chia seed sprinkled in + dash of cinnamon
  • Bowl of 3-5 scoops of plain greek yogurt + scoop of whey or plant based protein powder + half handful mixed raw nuts + cinnamon + milled flax seed

– Post Training Breakfast Options –

Nope...Nope their not

Nope…Nope their not

  • 1/2 – 1 ezekiel english muffin/2 pieces toast + 2-5 scrambled cage free eggs + 1/2 -1 cup of cage free egg whites + handful of green vegetables of choice  + tablespoon of extra virgin olive or coconut oil + dry spices of choice (turmeric, salt, pepper, garlic powder, etc) – Small serving of organic preservative free bacon or sausage optional
  • Scoop of Whey or plant based protein powder + half cup steel cut or whole rolled oats + one table spoon scoop of plain non whole or non fat greek yogurt + unsweetened almond/coconut/hemp milk + peanut butter powder + half cup mixed berries + flax and chia seed+ dash of cinnamon
  • Bowl of 1-1.5 cup whole rolled oats + scoop of whey or plant based protein powder + half handful mixed berries + cinnamon + milled flax seed/chia seed sprinkled in

I like the concept of getting good quality protein and fats with a serving of veggies to start the day if you haven’t trained yet. This seems to eliminate the cravings later in the day, and give you energy and stamina that lasts longer than a plate of pancakes.

When you’ve already trained, try the last three recipes which include more carbohydrates and protein. This will replenish what you’ve lost, and speed up the recovery process, all the while delivering immense nutrient density which your body desperately needs.

Let us know what your ideal first meal looks like, or if you’re down to try some of these delicious options out.

P.S. Andrew and I have a nutrition and training hybrid coaching program that eliminates confusion in and out of the gym. If you’re interested in joining, email us at showmestrength@gmail.com

The Hip Hinge : From Zero to Hero (Part 3)

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In part one and two of this series, I took you through the beginning progressions of how I like to train the hip hinge. As a refresher, we know that the hinge at the hips is maximal hip bend, minimal knee bend, and is arguably the most important concept to master in the family of fundamental human movements.

Yes, the squat, the push, the pull, the loaded carry, and intelligent core drills are huge parts of a good strength and conditioning program, but the hip hinge seems to have the largest benefit to one’s athleticism, physique, and health. When learned and applied appropriately, it opens windows to become stronger/more powerful, and infinitely more capable to do awesome stuff.

Below we continue on to the barbell. I only begin using the bar with students who have shown adequate proficiency with the beginner and intermediate phases of the hip hinge, and have built appropriate strength & work capacity to handle the loading/reps.

Below are some of my favorite moves for those who are ready for this type of work.

Elevated Landmine Deadlift

I have to thank my good friend Ben Bruno for popularizing the versatility of landmine exercise variations. There is no question that you can get a super legit full body training session with just a corner, a bar, and a plate or two. There’s not a muscle group you can’t target with this simple set up. (<–check this shit out)

Anyways, here is a great way to load up the weight without putting too much demand on the intricate technique of the conventional and sumo deadlift variations which you will see below. The landmine deadlift, when elevated, is a great way to learn this pattern if you have some mobility restrictions holding you back from moving some weight around properly.

For setup, position the bar right between your feet, and hinge back just as you would to get the kettlebell or dumbbell from the floor. Refer back to part one and two if you missed how to perform those movements.

Here, you’ll want either interlock you fingers, or have the dominant hand scooped underneath with your other hand overlapping. This is an excellent exercise to load up heavy without the repercussions of stress from heavy conventional/sumo/trap bar deadlifts.

Landmine Deadlift From Floor

When you’ve gained the appropriate mobility and strength in the elevated landmine deadlift, its time to move on to the floor. As with any of the deadlift and hinge variations, I insist on going barefoot or picking up a pair of minimalist shoes like the New Balance minimus, Nike free, or Chuck Taylor’s. Those shoes will get rid of heel support that will target too much quad, and we want hamstring and glutes to be the big players in the hinge. Again, this is a great variation to load up heavy, even for relative newbies. Check out Kate Upton, who is being trained by my friend Ben Bruno. She kills the landmine deadlift here. Below is just me doing them (super boring lol).

Landmine Deadlift + Romainan Deadlift

This exercise is fantastic for two reasons. First it will really hammer home how to hinge the hips back properly from the floor and from the standing position. Second, if you’re legs, more specifically your hamstrings, aren’t shaking and burning by the end of a set, you’re probably doing them wrong. After a set of 10 with just 25lbs, I was able to feel a solid burn in the posterior chain. Pick the bar up like a landmine deadlift, then come halfway down with a more pronounced hinge (even less knee bend). Basically this is 1 and a half reps, which means more posterior chain work. That’s never a bad thing.

Sumo Deadlift 

The sumo deadlift can be awesome for those of us who are either tall, or lack proper hip mobility to get into a locked in conventional stance. If you are comfortable and proficient with both, then I suggest developing and hammering both from time to time. The sumo variation is more stressful on the hips, but can be an awesome exercise for developing posterior chain strength due to the ability to hold a neutral spine under load much easier than the conventional deadlift. I insisit on using this variation before the conventional deadlift due to the demand that the narrow stance puts on form. If you’re advanced in both already, be sure to use both for your programming (not necessarily at the same time).

Conventional Deadlift

Here is the most advanced deadlift variation. Due to the narrow stance, you don’t have the luxury of hip external rotation to drop you into an easy setup. You’ll be forced to get super tight in the upper spine to achieve enough stiffness for a strong and safe pull. Of course we can elevate this movement just like any of the other deadlift variations, but it will still be the most challenging on the ankle, hip, and upper back mobility – much more so than the sumo, landmine or trap bar variations. Give this a shot if you feel strong and mobile enough to drop into an appropriate position, and keep it for the reps and load you need to make progress.

Single Leg Barbell Romanian Deadlift 

In my opinion, the single leg barbell RDL is the most challenging hinge patten out there. Of course a heavy conventional or sumo pull is tough, and so are heavy single leg hip thrusts which are hip hinges in their own right, but the balance, focus, stability, and mobility required to do just one set with the bar is astounding. I give this to only my most advanced clients because it is just that damn hard. If you lose stiffness at all in the lats and upper body, you’ll roll forward and put your lumbar spine at risk. It requires an obvious proficiency at the hinge, but also the ability to balance on one leg and remain stable on it for an entire set. If you need to, you can reset your stance by tapping down your foot in between reps. Start with your feet a little more narrow than shoulder width, and really reach back with the leg going back. The top of your foot should be the path that the bar tracks to on the eccentric portion of the movement. I also like to make sure I reset my shoulders back and strive hard to keep them there for the entire rep.

 

Try these exercises out if you’ve gotten the hang of the kettlebell and dumbbell variations I showed you in part one and two.

The hip hinge is something I encourage just about everyone to learn, as its positive carryover to real life is exponential.  In case you missed my last blog, here was an excerpt from it, and legendary strength coach, Dan John’s kind words on about the article.

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It’s no secret that everyone should learn how to do a variation of the hip hinge and deadlift. It’s clear that there are just too many positives to ignore, however, you need to be sure you progress it properly to achieve maximum results while staying and remaining healthy.

If you have any further questions on the subject, shoot us an email at showmestrength@gmail.com or leave a comment and we will be happy to answer.

Until then, happy deadlifting!

 

How to Build Muscle: Divorcing Ego From Training

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The Problematic Male Ego

Freud referred to the “ego” as the realistic part of the brain that seeks to mediate the demands of both the “id” and “super-ego.”

Others have thought ego to be the manifestation of testosterone and the inner circuitry of the male brain that has propelled the masculine identity of arrogance and confidence over “weaker states” like that of humbleness and self-reflection.

While I would love to spend an entire post psychoanalyzing the male ego, I unfortunately don’t have my Freudian cap on today; rather, in my years of training, I have come to understand that there is an intimate connection between the ability to divorce one’s ego from the process and the ability to build muscle.

At the advanced levels, there is an intimate difference in intent between trying to get outrageously strong and building slabs of muscle.  Contrary to popular opinion, most bodybuilders are really strong but their intent while training can be much different than those chasing maximal strength like elite powerlifters.

For our purposes, getting strong and “being strong” requires one thing: the completion of a rep or reps at a weight that would make mere mortals cringe in fear.

If you compete at a powerlifting meet with 750 lbs on your back while you squat the judge nor your total will reflect that it was a 15 second grind where your knees experienced enough valgus collapse to make your ACLs cry and your back experienced so much flexion that it felt like a silverback gorilla just rode you to the promised land.

Not powerlifter strong by any means but back in the baseball days where performance and strength but not muscle were a priority.  No stringent rep cadence control.  My ego and hubris probably forced their inclusion.

Despite how unsightly the squat I just described is, it still counts as a successful squat pinning you as one strong motherfucker regardless of the fact that in all likelihood you won’t be very strong for long because of your abysmal attention to biomechanics.

The ego, in this instance, likely aided your quest for strength allowing you to undertake and successfully complete a weight that in a non-competition setting with human like levels of adrenaline would have stapled you in the hole and taught you a good lesson in humility.

The Pursuit of Muscle

Let’s contrast this to the pursuit of building muscle.

Studies have shown that the optimal range to build muscle is between 70 and 85% of one’s 1 rep max which translation from nerd speak means between eight and fifteen reps. It’s unfortunate that our friends in the white coats don’t qualify these studies with the fact that not only is it a certain rep range that’s optimal to build muscle but it is how these reps are performed that matter most.

arnold-denny-gable-squat

The GOAT

Bouncing the bar off your chest with a hip drive so powerful you wouldn’t dare try on your girlfriend with the lights off (or on since you’re jacked) is not in the same stratosphere as a bench press done with a slow descent, pause on the chest, and a controlled completion of the rep just short of lock-out to stimulate maximal tension on your pecs.

Fast-forward years and several hundred workouts down the road with these two styles of training in mind. Who do you think will build more muscle? Who do you think will inevitably be stronger because a bigger muscle is a stronger one?

The answer is clear.

Ditch the Ego

If you want to build an impressive physique, you must divorce your ego from the training process. While pursuing added strength should always be a training goal, how much weight you are lifting is a secondary consideration.

What matters is what those reps look like. Are you maximally contracting your pecs on a dumbbell fly to initiate the concentric swing or are you jerking the weight up like an adolescent boy? Are you completing a set of 8 rows in 15 seconds when if you were really serious about building muscle, it would take upwards of 30-40 seconds.

Notice the control and then watch every video on John Meadow’s channel

For this reason, commercial gyms could be the perfect breeding ground for muscle wannabees and mediocre results. It becomes almost impossible to divorce one’s ego from the process when you throw 30-40 testosterone-fueled men in a weight room. When you see your mortal enemy benching 25 more pounds than you and doing it easily, what’s your natural inclination?

“Fuck this baby weight, I can’t let that asshole show me up. Hey Sean, throw a 25 on there” – Your Ego.

What started as a stimulating, engaged training session where your pecs were under hellacious fire from your dedication to each rep, turned into a humping session where the only thing accomplished was a temporary saving of your ego.

Fail.

I can think of no faster way to stay mediocre in the pursuit of muscle than to let the training of others dictate how you approach each session.

So what can you do about it?

  1. First off, stand in the mirror, look yourself in the eye and ask yourself why are you doing what you are doing? Is it an exercise fueled by a relentless desire for self-improvement or are you chasing muscle to impress others? If it’s the latter, pick a new hobby hombre because you won’t last very long when the training gets hard and progress is all but non-existent.
  1. Go to your commercial gym (better idea – train at a private one) during dead hours. Do this for a couple weeks to a month and start to understand what it’s like to train properly. With no other bros around, you’ll be able to remove your ego and start to understand the importance of “feeling” the muscle and why a controlled rep cadence and time under tension is far superior to the 8-second jerk fest you’re accustomed to.
  1. Rather than utilizing rep ranges, train for time. For example, instead of the typical 4×8 rep setting, replace it with 4 x 30 seconds. This all but eliminates the ego-fueled desire to lift heavier weight with egregious form because you’ll have a next to impossible chance of completing the lift. Not only does it divorce your ego, but also it maximizes time under tension, which is imperative for muscle growth.  Mass by Pat Davidson is an outstanding resource.

mass davidson

  1. Get a training buddy that will keep you honest. Preferably, he will be a bit stronger and bigger so you will be incentivized each training session but not so much further in development that you’ll start to try and compete with him when you are not ready.
  1. Become mindful. Our ego is allowed to take over when we get stuck inside our own heads plagued by self-deprecating thoughts about our current inadequate state. Anxiety is allowed to build and manifest itself in poor reps because you failed to be mindful. If you are present, truly present, then there is no time for debilitating self-talk. You are engaged in the moment where nothing but you and what needs to get done matters.

Give these a try and consciously work at being better at your state management. Building muscle is as much mental as it is physical and ultimately your mindset may be the limiting factor in whether or not you see a different creature in the mirror years from now or the same mediocre body plagued by the same over-bearing ego.

P.S. Chad and I would love to help you on your pursuit on building muscle, losing fat, and journey to become your most diesel self.  Email us at showmestrength@gmail.com.  We also offer online coaching.

 

The Hip Hinge : From Zero to Hero (Part 2)

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In part 1 of this series, I began showing how I take ultra beginners through hip hinging, and deadlift patterns.

The article was very well received in the fitness community, and is successfully helping you guys/girls, whether coaches or gym goers, learn how to safely progress and master the deadlift pattern. That is the ultimate goal of this series.

I am adamant in my belief that learning the hip hinge pattern can open up a huge window to accommodate and propel any goal into overdrive “gains” mode.

World renowned strength coach, Dan John also agrees. He quoted me in his recent newsletter, and was kind enough to share and promote part one of this series.

This excerpt below is from Dan’s “Wandering Weights” newsletter. This is the most informative and value filled email list I am part of. I highly recommend joining for free –> here <–

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In the videos and descriptions in this article, I will go over some intermediate progressions of the hinge, and show you how I like to train the movement prior to moving on to the barbell.

Again, for beginners, take a look at the fist part of this series here to hammer home the basics, groove a safe/strong pattern, and differentiate the deadlift from the squat.

Without further ado, phase two of hinge progressions.

The Double Kettlebell vs. Band

Very similar to the single kettlebell deadlift vs. bands, this is just a heavier version that mimics the upper body tension as well as grip that is most closely associated with the barbell. Again, to refresh your memory, we use the band to force the hip hinge back to its proper maximum hip bend. This strategy is extremely useful for people who are having a difficult time deciphering the adjustments between the squat and deadlift patterning.

 

The Double Kettlebell Hovering Deadlift 

I love this variation of the deadlift for two types of people. The first is the population of beginner or intermediate lifters who are a bit slow off the floor. If you don’t have an explosive drive off the floor with lightish kettle bells, it might be a good idea to add the pause at shin level on the way off the floor, and on the way down. The second type of person I enjoy using this variation with is the guy or girl who is having trouble maintaining stiffness in the lats and upper back. This exercise with the added pause requires you to fight gravity a bit more, and stay strong through the brief stop.

The Assisted Single Leg Romanian Deadlift 

This is an exercise that is truly difficult to both teach, and execute without assistance. Many times I’ll see people deadlifting their bodyweight and more, but struggle mightily when it comes time to do single leg work. By simply using the opposite hand against the wall for touch, not something to pull on, it gives the brain a green light to focus on the task and exercise at hand. I would certainly suggest going super light to start, and groove the proper pattern. You should be reaching with the leg and not the arm on this one, and striving to keep the upper back locked in without rolling the low back.

The Kettlebell Swing

I have most of my students become proficient at the kettlebell swing well before heavy barbell deadlifting. I truly believe that the art of the swing teaches powerful hip explosion that is necessary for locking out the deadlift with heavier weight. A swing is not a squat. A swing is, at it’s finest, a pure, explosive hinge that you should feel in the hamstrings, glutes, abs, lungs, and heart. Too many people use their arms and low back, when in reality neither should be working very hard at all. The top position should mimic a plank like contraction, and I don’t really suggest or teach it above the head crossfit style. When this exercise is learned with some proficiency, it is one of the greatest tools we can use for conditioning and fat loss alike.

The Elevated Trap Bar Deadlift

When all systems are a go, and you are moving heavy kettlebells in both hands fast and explosively, it might be time to move onto the trap bar. I like the trap bar for several reasons, but the biggest is that the starting position is easier, and more comfortable to get into for beginners. The grip is on the side of your body instead of the front, allowing an easier, more accessible way to gain stiffness in the lats and upper back without rolling into flexion. I usually suggest elevating this one for awhile before moving to the floor to teach proper setup and execution, just to gain a comfort level and appreciation for how to perform the trap bar deadlift.

 

This is the second phase of teaching the hip hinge I use with my clients. As with any exercise, I never progress it until it looks clean, smooth, and efficient.

Yes, barbell work can be some of the most rewarding, bang for your buck training in the world, but the goal is to make certain you are more than ready for it before trying to be the hero. Mastering the hinge at a lower level will pay off down the road.

It will set you up for when the time comes to move significant weight off the floor, and ensure you’re using the right muscles to improve you’re entire body safely.

If you haven’t checked out the first installment of the series, it’s here.

Stay tuned for an even more advanced progressions in part 3. If you have questions, leave them in the comments below, or shoot us an email at showmestrength@gmail.com

The Hip Hinge : From Zero to Hero (Part 1)

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Correctly watching a student progress through the hip hinge gives me more pride and joy than any other of the fundamental movement patterns.

Why? Well, when performed well, this move can open up a whole new window of opportunity for just about any physical goal a human could have.

Want to get stronger? Correctly hinging from the hips will allow you to perform a deadlift with power and precision.

Want to look better naked? All of the exercises that use the hip hinge will open up the doors to create a backside that will quite simply make people jealous.

You want to lose fat? Using your hips to access some of the bigger compound lifts will challenge your body in ways you never thought possible, consequently building lean muscle and eviscerating stubborn body fat.

Ah, you want to be a better athlete? Every explosive, strong, and dynamic athlete has a powerful hinge. They have either built it up from years of good training, or get into the position organically from good body awareness, good natural movement, and of course genes. Just look at what most sports require performance wise, and you’ll notice explosive hips and posterior chain as a huge component.

But you may be asking what a hip hinge actually is…Here, we take a look at the fundamental human movements which include the following..

Squat Patterns <- More about that here <-

Hip Hinge Patterns

Upper Extremity Press Patterns

Upper Extremity Pull Patterns

Single Leg Knee and Single Leg Hip Dominant Patterns

Loaded Carry Variations 

Regardless of someone’s goal, the majority of my clients will be taught to master and progress through these fundamental movements that every human will need during their lifetime. Obviously, if it’s a main goal to get a better ass, we will be doing a shit ton of hinging (minimal knee bend…maximal hip bend = minimal quad involvement…maximal hamstring and glute involvement) 

Arguably, the hinge has the most potential for health, strength, and physique goals due to it’s overall impact on the body, and it’s transfer of increased athleticism to the rest of one’s training program.

Below, I will show you 8 ways that I teach people to unlock their potential in the hip hinge right at the very beginning of their training life. Each exercise can be a great tool for beginners who will absolutely see world of benefit from the very novice variations of fundamental movements, as well as advanced athletes and weight lifters who need to refresh the intricacies and fundamentals of their deadlift patterns.

The Hip Hinge with a Stick

This is one of the very first tools I use with clients who have simply never properly hinged or tend to “get squatty” with their deadlift variations. Assuming you or your students have good shoulder mobility, grab a dowel rod or broom stick put it behind your back like so. Have one hand on top, right behind your neck, and one hand underneath at the small of your low back and keep the as much of the rod in contact with your body. I usually use hands on cues at the knees to keep them soft, and assist by pushing folks to sit those hips back until the hamstrings are taught and sometimes shaking.

The bow and arrow analogy works well for the audible as well as visual learner. Tell them to imagine the hips as the bow string getting pulled back and the feet, knees, shoulders, and head as the stable part of the bow. Pull the string (hips) as far back as tension allows then powerfully snap to neutral.

The Wall Hinge with a Kettlebell

As soon as I see that someone has a firm understanding of what a hip hinge is, what it feels like without load, and observe a clean, safe move, I begin adding load in a non-risky area. This is the stage right before picking stuff up off the floor. Before getting there, I like turning the kettlebell upside down and putting a bit more pressure on the hamstrings this way. A good cue is to tell someone to use the handle around the belt buckle area to force the hips back towards the wall. Step a foot and a half away from the wall and use the handle to force the glutes back to tap it. Once again, fire the hips (bow string) to hard squeezed glutes in the top position. The top position on all these exercises should mimic a plank with the abs and glutes both locked in to form a neutral spine.

The Dumbbell Deadlift with Shoulder Peeling 

The dumbbell is a tool I have found to be a better teacher for super beginners and the deadlift, more so than the kettlebell. The reason is due to where the hands are placed. By placing the hands on the side of the dumbbell as opposed to the kettlebell handle, beginner clients have an easier time gaining stiffness in the upper back to promote a safer, stronger hinge. Also, by “peeling” the shoulders back in a separate movement at the bottom, we teach beginners in the deadlift to engage their lats appropriately every time. You can use this strategy with the kettlebell, just keep in mind that it is slightly tougher to “peel” and get into a proper position. As with any pull from the floor, don’t be afraid to elevate the load to ensure proper positioning at all times. It is non negotiable to allow students to pick things off the floor in an unsafe manner. A great cue for the peeling part is to imagine someone walking up behind you and tickling your armpits. Protect them by pulling those lats down and back.

The Paused Barbell Romanian Deadlift (RDL)

With nearly everyone I coach, I employ a pause at the max tension point of this exercise. The benefits are just too great not to stop for a second. By adding a short pause, we can really teach tension in the lats, and feel what it means to sit the hips back properly for maximum hamstring tension. The barbell itself is a good enough load as a teaching tool once you or your student has a good understanding of grooving the hinge at a good tempo. With all of these exercises, it’s important to stress control on the way down (eccentric) and explosion and power on the way up (concentric). Another key point here is to never add load unless you can keep optimal tension. If it’s too heavy, and you lose it by rolling the shoulders, you put your spine in a compromised position, therefore ruining chances at great, powerful hinge. Check out the video below for proper set up and tempo.

The Cable Pull Through

This exercise is an excellent teacher, and one that many beginnerish clients can do usually right off the bat. Many times the initial tendency when teaching or learning the hip hinge is to squat it down a bit too much, consequently limiting the potential of hamstring, glute, and overall posterior chain recruitment. With the rope between the legs pulled out from the cable machine, the force back, similar in nature to band resisted kettlebell deadlifts is enough to feel the “ah ha” moment and get to the tension point of the hinge. Simply relax the arms (still keep armpits back tight), reach back through the legs with a neutral spine, and fire through the heels up to a hard squeezed finish position. Just as in the video below, you must walk the weight off the cable stack, which should be set at the bottom (rope). Pick an appropriate load you can control as always. At the top try and make your two glutes into one as highly sought after coach, Matthew Ibrahim, (the mastermind behind Movement Resilience) would like to say.

The Kettlebell Deadlift vs. Band 

If you or a client continue to have trouble deciphering between the squat and deadlift, this exercise might be a perfect fit. With the external force of the band adding pressure to the hips, one is more inclined to sit back into an appropriate deadlift pattern. A squat is a squat, and a deadlift is a deadlift. While there is some hinging during a squat, it is not to the degree of a deadlift or pull from the floor of any kind. During this move, set the band at about hip height, then get in and move out so the band is taught, but not pulling you too much. Work on the standard kettlebell deadlift pattern with this band assistance as show below.

The Kettlebell Hovering Deadlift

This exercise is another great teacher of tension. I prescribe this for my students who have a bit of weakness and tend to fall straight to the floor from the top position with poor control, or for people who are a bit slow off the floor. By stopping around mid shin I get to teach three things. 1.) This is a neutral spine. This is what a neutral spine feels like. Adding this stop lets this information sit in and digest into a person’s brain for future reference. 2.) Here is what tension in the hamstrings should feel like. This is where powerful athleticism is generated from, and this is how a badass backside is created. 3.) This is what locked in lats and upper back stiffness should feel like. If the shoulders drift, chances are you’ll feel it in the low back, which is not ideal at all. All in all, keeping the neutral spine, the hips back with soft knees, and upper back locked down and back with a pause can create a more speedy process of a beginner learning the hinge and getting a stronger, healthier pull from the ground.

The Double Kettlebell Deadlift

The double kettlebell deadlift is usually the last progression I use before moving clients to the barbell or trap bar (usually trap bar before barbell). For me, using a pair of 35-50lb kettlbells properly for 6-10 reps is a good enough indication of strength and hinge competency for me to graduate strength and conditioning students onto the hex bar and/or barbell. To perform this you must have a grasp on sitting back into the hinge, staying ultra tight in the upper back, and possess enough strength to drive relatively fast off the floor. It usually will take a few weeks to a few months of dedicated strength work to get to a point where you’ll get brand new weightlifters to this point where the barbell work from the floor is in the conversation.

 

It’s no secret that I love teaching this movement. I truly believe the family of hip hinge movements have the greatest return on investment as an exercise selection amongst all the fundamental human movement patterns.

If you’re a beginner, try a few of these movements out and see how you progress. Remember that the hinge isn’t a squat. If you want to learn about the squat, check this out.

Also, if you’re well past these movements and are a veteran of the iron game, this read wasn’t a waste…it might be wise to use a few of these patterns from time to time to practice bracing, and even warming and ramping up before getting to your barbell work.

In installment two, I will take you even further down the progression continuum, and show you the intermediate and advanced stages of properly executed hip hinge and deadlift work.

Stay tuned!

 

11 Ways to Goblet Squat

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I am of the belief that no one, and I mean NO ONE is above the goblet squat. No one is too strong, too mobile, too in shape, or too advanced to grab a dumbbell or kettlebell and drop into the goblet squat.

Just about everyone I see as a personal training client will either perform goblet squat variations throughout their programming, or show me what they have for this movement as an assessment tool.

I even have my super advanced clients give me a few of these from time to time in a conditioning scenario so I can really see whats going on in their comfort zone of squatting.

The goblet squat showcases a plethora of information from a student to a teacher.

World renowned strength and conditioning coach, Dan John has been largely responsible for popularizing this fundamental movement pattern with load for people all along the spectrum of fitness and strength levels of advancement.

A couple of his most popular media publications on the topic can be found —-> here <— and —> here

But why the goblet squat??

Why not put the barbell on your back and just get down and dirty?

I agree that the family of barbell squat variation has it’s place, but when we look at the continuum of progressions and regressions in regards to the squat, the goblet squat reigns supreme as the largest bang for you buck for the majority fitness enthusiasts. I assess that too many people keep breaking down technique of the back and front squat when in reality, very few actual people are fit or confident enough to step under the bar at their local gym on their own.

My squat continuum is as follows for my students…

But before that, its important that I note each of them has a firm grasp of a proper squat before the even look at a barbell, and as I grow as a coach, I am more and more inclined to make people insanely good at the goblet squat before showing them how to approach and use the bar.

My Squat Continuum 

NOVICE SQUAT VARIATIONS <—> Bodyweight Assisted Squat to elevation with Partner <—> TRX assisted squat <—> goblet squat variations with dumbbell, kettlebell, or small plate <—> offset and double kettlebell variations <—> zercher squat variation <—> front squat variations <—> back squat variations <—> ADVANCED SQUAT VARIATIONS

This is just the continuum that works for me, and I find it effective for most people with general goals of moving, looking, and feeling better. Some people are more well equipped and thrive with different loading strategies, but the goblet squat sits right in the middle and can cover more ground up and down the continuum of regression and progression.

Why is it so versatile?

1.) Loading it with a kettlebell or dumbbell doesn’t require the upper extremity mobility and strength that the back and front squat require. Therefore, just about anyone can start with one of the following variations and find success and training effect.

2.) By default, it locks in the anterior core, creating a spine thats closer to neutral and abs that mimic a more plank like engagement.

3.) It doesn’t require elite motion in the ankles, hips, and knees to get into proper position.

4.) Regressing back to a simpler variation or progressing to a more advanced technique in the goblet squat are easy changes to make happen.

5.) All you need for the basic goblet squat is a kettlebell or dumbbell.

6.) If the traditional barbell squat variations hurt or intimidate you, we can often get similar training effects from the goblet squat.

The real bottom line is that the squat is a fundamental human movement pattern that everyone who is born will need almost everyday throughout their lifetime. We use the squat to sit down, stand up, retrieve something from the ground, put something back on the ground, and effectively move through life.

It is my belief that we all should work on our squat patterning in some capacity nearly every single day to improve the quality of our lives.

The goblet squat truly is the most versatile way for the majority of this earth’s population to both strengthen this everyday movement that we need, and ensure we have the movement and stability to perform those everyday tasks throughout our lifetime.

Below are 11 ways you can goblet squat, with video demonstrations that provide optimal technique.

11 WAYS TO GOBLET SQUAT

1.) The Traditional Dumbbell Goblet Squat – Many times when a client comes to me without any history of pain, and appears to have a relatively decent level of fitness and strength, I will have them drop into a regular old dumbbell goblet squat with a lightish dumbbell. This shows me so much. I can see what their aptitude is for a good squat, as well as see joint restrictions and strength deficiencies. This squat here can be put into just about anyone’s strength and conditioning program and deliver a training effect. This video here displays the basic dumbell goblet squat which can be loaded as heavy as you can carry in this position with good posture. This means absolutely no leaning back into extension because it’s too heavy. Adjust reps and sets according to you goals and needs.

2.) The Paused Goblet Squat – I use this squat with many students who can definitely get into position, but need more strength and control throughout the entirety of the squat. When talking about owning your squat and not letting it get away from you in the hole, there’s arguably no better way to improve this deficiency than the paused squat. You can add in pauses anywhere from 1 to 10 seconds and get a solid result, but it’s important to identify your ideal depth before pausing, I suggest holding tension around parallel as shown in the video below.

3.) The Horizontal Kettlebell Goblet Squat – I found this techinique while experimenting with a client who had a pretty beat up wrist from golf. This woman was a competitive athlete, but didn’t quite have any true need whatsoever that warranted moving on to the barbell. She did however need to squat in some capacity to keep moving well and gain strength in her lower body. Every single way to hold on to the dumbbell hurt her wrist except this grip which she accidentally tried while moving the bell around. We didn’t have any sandbags, weighted vests, barbells, or medicine balls to load up the squat which she was prepared for, but this grip worked wonders. The bottom of the kettlebell rests against the sternum area, and the grip resembles a safety squat bar. Give it a try if you have a cranky wrist or just want to mix it up with the kettlebell placement.

4.) The Sideways Goblet Squat With Band – This has become a big hit with my female training population as I constantly strive to provide the biggest bang for their buck in terms of glute activation and development. By adding the band around the top of the feet for the lateral step, you immediately get the glute medius (outside part of the glutes) fired up before dropping into the hole of the goblet squat. If you do 5 or 6 steps and squats each way, you’ve got yourself a solid set of goblet squats with added ass engagement. Make sure the band is both not too strong where you can’t get into your optimal squat stance, but also not too light where it feels like a rubber band and doesn’t require any strength to get a step in.

5.) The Goblet Elevator Squat – This is an absolutely evil way to make the goblet squat harder and ensure constant tension throughout the movement. I tell my students to go up and down “3 floors” on the elevator. This means drop down into the bottom of the squat, come up a few inches to the first floor, then back to the “ground floor” or bottom of the squat again, up again close to the top…but not quite…then back to the bottom…then all the way back to the top or lock out position. That is one rep. Between 5-8 reps is plenty for this killer. I took this variation from Ben Bruno, who I think did this with front squats like the beast that he is.

6.) The Goblet Squat With Band Around Shins – Putting the band here is a wonderful teacher. I agree that the cue of screwing the feet outwardly into the floor and pushing the knees out can be useful for some folks, but putting another piece of equipment in the mix to add resistance against the internal caving of the knees can turn on those glutes and put you in a better situation to grove the squat pattern with optimal positioning. I will do this with folks who have a difficult time identifying what a good, strong squat should feel like, and for those struggling to drop the goblet squat optimally between the thighs without knees caving in. Those who have weak external hip rotators can benefit with this variation when they are ready.

7.) Goblet Squat with Slow Eccentric Control – The eccentric focus of the squat has gotten all of the attention recently and deservedly so. Great coaches around the world are sick and tired of athletes of all kinds loading up the bar without owning every inch of their depth into the hole of the squat. Think crossfit athletes with an ass that falls to the ground 2x speed after half a squat. Cal Dietz and the whole triphasic crew has done a absolutely fantastic job at breaking down the importance of eccentric variability in regards to athletic development. I strongly encourage you to check that shit out if becoming a more explosive athlete is what you’re in to. Either way, for strength gain, kinesthetic awareness, hypertrophy gains, and overall squat development, give these bad boys a try.

8.) The Kettlebell Goblet Squat With Lowering – This exercise was one that I stole from one of my former strength coaches, Tony Gentilcore.  I love the two part component of this exercise, and I admittedly didn’t give it enough credit until I implemented them into my programming for a month. Once you really slow this exercise down, a couple of amazing things happen. For starters, you get to hang out at the bottom of your perfectly executed squat for a little while. This provides a ton of benefit in and of itself, but then you throw in the controlled kettlebell lowering, and your abs start working overtime. In a very similar fashion to the pulse, you put the weight further away from you center, forcing your whole body to resist the weight pulling you off line.

9.) The Kettlebell Goblet Squat With Pulse – This is an exercise that can be performed with either a light kettlebell or a 2.5-10lb plate. This is a fantastic variation that tends to be a perfect warmup or pre-work squat variation to prep for bigger loads. The stop at the bottom allows you to begin getting comfortable staying down there, in addition to owning the other variable, which is moving the load away from the body. Basically you are planking and squatting at the same time. What more could you want to get you want out of your pre-squat routine? I love programming this in for folks who aren’t natural squatters, but have the awareness, the stability, and the mobility to get down in this position after getting their body temp ramped up. Throw these in if you need more anterior core stability or want to feel yourself own that bottom position even more.

10.) The Goblet Squat to a Box – This is another excellent teaching tool to program into you or your clients beoginner progarams to identify appropriate depth. Often times you’ll have situations where you or your student has the capability to achieve and perform proper squats, yet the lack the body awareness to understand where they should start owning the bottom portion. A box around parallel will add that often needed external component to make you comfortable understanding where “ideal” is for you. Everyone is a tad different, but around parallel is a good place to start with the goblet squat to the box.

11.) The Stability Ball Goblet Squat – This was another movement that came out of the necessity for adaptation in a client that was weak and lacked the strength/body awareness to achieve proper squat depth. This variation has become a valuable tool for me in coaching the elderly and sedentary population who have father time and gravity working against their strength/mobility, and also present neurological perceived threat which stops them from moving into this depth just out of the blue. I love loading this variation with beginners who are almost ready for the elevated goblet box squat, but need to overcome some neurological hurdles to become comfortable with lower and lower depth. The stability ball provides a cushion and a failsafe component that tends to provide an extra push back up into the concentric portion of the exercise. For this reason, I give this to beginner clients who are new to exercise or have limitations that prevent optimal motion to perform the squat.

There we have it. The goblet squat displayed in 11 different ways. If you have any questions, ask us in the comments section below.

Also,

If you would enjoy distance coaching from us at a fraction the cost of personal training in your local gym, our January group opens very soon. –> Email us here <–

To learn more about us, we can be found doing cool stuff in the gym with and without our clients on instagram, and enjoy delivering daily knowledge bombs on twitter and Facebook.

Talk soon,

C.R.

 

 

 

Baseball Physical Preparation : Oxidative Fitness For Baseball by Pat Davidson

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Note from Chad and Andrew: We are absolutely fired up that Pat Davidson and Doug Kechijian have decided to come on board at Show Me Strength and address all things physical preparation for the baseball athlete. Pat and Doug are two of the most knowledgable, yet humble professionals we know, while also doubling on the side as savages. We couldn’t be more pumped to have them on board.  

For this follow up to Doug’s installment yesterday, Pat thoroughly dissects the science from a series of questions we posed on the topic of oxidative fitness in baseball.  What follows are his thoughts on the subject.    

 

mike trout stealing

The baseball athlete does not appear to be one who would benefit greatly from focused oxidative training. The activities within a baseball game are ones that feature brief bursts of high intensity and high velocity movements interspersed with great rest.

If we examine muscular behavior below surface level observances, a case may be made for benefit coming from possessing oxidative fitness.

The model presented in this article will focus primarily on the benefits of possessing higher levels of mitochondria and capillary density found in the musculature associated with baseball movements, and in an enhanced ability of the athlete to recover post training/competition with a more robust cardiorespiratory system. Possessing more mitochondria and a greater network of capillaries in baseball specific muscles would create a situation where these muscles would be able to alternate between excitation and inhibition from an electrochemical perspective.

Scientists such as Stuart McGill, and coaches such as Charlie Francis have explained that the primary difference between lesser athletes and greater athletes from a neurochemical/neuromuscular perspective is the rate at which muscle is able to inhibit following excitation at a local level. The content of mitochondria found in specific musculature appears to be related to inhibition rates. From a recovery perspective, the ability to replenish the components of the phosphagen system (ATP and Creatine Phosphate (CP)) is accomplished through oxidative energy system capabilities.

The movements performed in baseball are powered through the actions of the phosphagen system. The ability to repeat these movements with the same level of power would be largely based on the capacity to replenish the substrate associated with the phosphagen system, which is driven through oxidative means.

Finally, the recovery and regeneration of the organism is accomplished in the post exercise time period through parasympathetic derived means. The ability to reach a deep parasympathetic state is primarily based on allowing the system to relax fully. Tissues that are operating through oxidative means will have lowered physiological cost associated with their behaviors, and a lower resting heart rate would allow the autonomic nervous system to function in a greater parasympathetic manner.

mariano rivera mechanics

 

Baseball is a sport where athletes must be able to demonstrate biomechanical proficiency to perform the sporting movements with fluidity and power. The ability to rotate the lumbo-pelvic-femoral complex, the thoraco-abdominal complex, and the temporo-mandibular-cervico-cranial complex smoothly and gracefully are the hallmarks of a baseball player who can achieve optimal mechanics in throwing, fielding, swinging, and base running.

These movement capabilities are driven through the ability to demonstrate optimal joint positioning, which is highly related to the ability to inhibit chains of musculature.

Inhibition of musculature is a neuro-chemical process. This neurochemical phenomenon is greatly linked to the energy system demands of the tissues. Tissues that are working in a non-oxidative manner for prolonged periods of time (particularly at rest) will largely be unable to relax, and will have reduced ability to achieve electro-chemical inhibition. This reduction in inhibition capacity will reduce the fluidity of movement and will delay the ability of the tissues to recover post training and competition.

Increasing the number of mitochondria found within muscles will allow them to work oxidatively to a greater extent, which will foster an enhanced ability of these tissues to inhibit. Greater inhibition capabilities can then feed into an enhanced ability to smoothly execute the mechanics of the movements associated with the game when the athlete is practicing these movements.

rest and digest

 

Fitness gains can only be maximized if proper recovery from exercise takes place.

The recovery process is based on anabolic processes. Anabolism is the storage mode of the human body. The human organism cannot go into an anabolic storage mode unless a parasympathetic state is reached. Parasympathetic states are permitted to take place when heart rates decrease substantially, the emotional setting is one of comfort and control, and the organism is safe and relaxed. Reaching a state where the organism is safe and relaxed is based on reducing threat to as great a level as possible. Threats come in both conscious and subconscious forms. The primary physiological threats to the mammal are temperatures and pH levels that go outside of the window of comfort. Therefore, if the internal environment of the organism is not maintained at a level that is very easy for the system to control, threat level goes up and the ability to fall into a deep parasympathetic environment is compromised.

An elevated resting heart rate, inabilities to breathe freely and easily (poor rib cage mobility), having tissues that exist in non-oxidative states at rest (trigger points, diminished afferent signaling from poor joint positioning, etc.), and having internal organs working harder than they need to in order to maintain the system (gut problems from a poor diet) all are potential subconscious threats that will prevent optimal recovery through a highly dominant parasympathetic response.

From a training perspective, if we are interested in increasing the number of mitochondria for the purpose of improving inhibition capacities, we should utilize approaches that foster the physiological phenomenon of mitochondrial biogenesis. The main thing to think about in this area is that we do not want to create local muscular environments that are highly acidic, as this uncouples the mechanisms inside the nucleus of the cell that leads to the making of new mitochondria. Instead, we want to perform exercise that stays short of creating acidic environments.

Another conceptual piece to consider is that mitochondrial biogenesis is an adaptation inside a skeletal muscle fiber.

The only way that muscle fibers are capable of going through adaptation is if they are recruited and fatigued during an exercise bout. Muscles are recruited based on the size principle, wherein slow twitch fibers are recruited first, and as force increases, faster fibers are called into action in a gradated fashion. Fatigue of fibers is a nebulous topic that is based on a point at which a fiber shows a demonstrable decrease in the mechanical work output. Baseball movements are typically explosive in nature, and because of that, fast twitch fibers must be targeted for mitochondrial biogenesis.

While increasing the oxidative capacities of fast twitch fibers may sound like an oxymoron type statement, it is a physiologically valid approach. One of the primary training methods used to increase oxidative capabilities of fast twitch fibers is high intensity continuous training (HICT).

hict

 

High intensity continuous training involves repeated high force movements done at a pace that keeps the heart rate from going over the point of lactate threshold. An example of a HICT protocol for the lower body would be 2 to 3 sets of 20 minutes of step ups where all the step ups are high force (wear a heavy weight vest, and drive really hard on the effort), and the heart rate never spikes above the threshold point at which the athlete would enter a non-oxidative dominant state. The athlete may have to intersperse each step up with a 5 to 6 second break to keep the HR below the anaerobic threshold to avoid accumulation of acid.

The purpose of this article is to discuss the theoretical rationale for why developing an oxidative system is important for baseball players, and it is not intended to be a detailed training prescription; however, some thoughts will be provided in this paragraph.

Creating a specific training approach that increases the oxidative capacities of the baseball specific muscles is not the easiest task to accomplish, and may be largely a fool’s errand from a strength and conditioning perspective. From the perspective of increasing the mitochondrial density of fast twitch fibers of the body, pick a few good methods for the lower body and a few for the upper body and stick to them rather than trying to mimic the exact movements of baseball in a training environment. Fast twitch fibers are not the only fibers needed for targeting in baseball players. Slow twitch fibers, particularly those of the pelvis, abdomen, and thorax need to be developed so that many of the static and slow speed positions and movements associated with the game (the leg raise of the pitching wind-up, the stride of the batter, cocking positions of throwing, etc.) can be improved with specific training protocols that recruit and fatigue these fibers. Baseball players still need to do traditional strength and conditioning protocols aimed at strength and power parameters as well as the hormonal system.

 

scoop toss

 

In closing, it should be stated that there is a physiological cost associated with every piece of mechanical, cellular, electrical, and transport work that the organism performs. The organism has many strategies that can be used to perform work; however, there is always an easiest possible physiological strategy that involves the least amount of cost. If you are tight, you can still power through movements; however, it takes more effort compared to someone with less internal resistance doing the same movement. If you are using the glycolytic energy system to power the performance of your sport movements (or the recovery in between bouts of repeated efforts); however, you will experience fatigue faster than an athlete using oxidative means to accomplish the same task (even if that task is recovery).

The greater the cost you have to pay over your athletic career to accomplish the things you do in your sport, the sooner your career will burn out. Those who find the most energy efficient way possible to move, train, recover, and exist are those who will last the longest, be able to have more repeat great performances, and who will have longer, happier lives after their playing days are done. The oxidative energy system is our efficient system, and it is the one that requires the least physiological cost for utilization. Develop your aerobic capabilities for easy power, easy recovery, and the long haul of your athletic career.

 

pat davidson

 

Now read: Nutritionally Controlling the Autonomic Nervous System 

About the Author : 

Pat Davidson is the current Director of Training Methodology at Peak Performance in New York City. He has a PhD in Exercise Physiology and is a competitive strongman in the 175 pound class who has finished in the top 10 at the North American Strongman (NAS) National Championships and has competed for the Amateur World Championships at the Arnold Classic in previous years. Pat has coached many strongman athletes, including multiple NAS National Champions in the 2014 calendar year. Pat bases his training methodology on his interpretation of block program design, and he relies on information from the Postural Restoration Institute (PRI) to guide him in his understanding of biomechanics and the strategies he utilizes to keep athletes feeling healthy and happy. You can contact Pat at pdpdavidson@gmail.com, as well as check out his awesome strength and conditioning program, MASS by clicking the link or picture here.

mass davidson

 

6 Glute Exercises You Need To Try

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glutes pic

Unless you’re a genetic freak, building a respectable set of cheeks takes a bit of work and a bit of variability. No one really wants to hear this, but it’s the truth. You need to really come at your butt from all angles, all loading schemes, and all intensities if you want the best ass your jeans are capable of holding.

We all know that squats and deadlifts help, but often times for people, jumping straight to the bar can be intimidating.

Below are 6 exercise variations that can hammer your glutes without the stress of the barbell, and without slaving away on overrated machines. Gone are the days of awkward eye contact on the “inner and outer thigh” machines.

1.) Kettlebell Deadlift vs. Band – My good buddy Angel Jimenez of Boston Strength and Conditioning unveiled this exercise on social media not too long ago, and ever since, I’ve had a much easier time grooving every one of my new student’s hip hinge and deadlift patterns. This exercise does a great job of teaching hips back to the point of solid hamstring tension, and helps people differentiate the difference between squatting and hinging right away.

2.) Body Weight Hip Thrusts Wide & Narrow Stance + Band Abductions – Heavy banded and barbell hip thrust variations have their place in muscle development endeavors, no doubt about it, but high rep hip thrusting from a bench with a small loop resistance band and different foot placements can get you what you’re looking for when you’re not looking to load it up. Mix up holds, abductions on the ground, or even abductions at the top for an even stronger burn.

3.) Bodyweight Glute Bridge Wide/Narrow Stance + Band Abductions – This, to me, is a solid place to begin your quest to great, bullet resistant glutes. Push through the floor from both a wide and narrow stance for 10-15 reps each, then add in some band abducting at the top to further the burn. Varying wide and narrow stances allows you to hit different areas of the hamstrings and glutes, while adding the abductions can target hard to hit areas of the hips and glute medius.

4.) Stability Ball Leg Curls – This is a great way to target hamstrings and glutes simultaneously. By holding a locked in bridge position, and digging the ball in a leg curl, it will provide a nice catch all posterior chain activation and burn. You might find this slightly more advanced, as it can be a challenge to hold the glutes in bridge position while curling, but its an excellent progression once you have enough strength to hold that position.

5.) Loaded Back Extensions + Bodyweight Back Extensions + Band Walk – Nearly everyone you’ll see do this exercise fires with the back instead of the glutes. I teach my students to drive their hips hard and squeeze the hell out of their butt at the top. Grab a dumbbell or plate, hold it tight to the chest for 10-15 reps or whenever you feel a solid burn, then drop the weight and hammer out another 10-15 reps with just bodyweight. Step out of the back extension, and use a small loop resistance band to perform a band walk to hit the outer glutes as seen in video #6 below.

 6) Band Walks – Another way to hit outer hip trouble areas, as well as make your glute complex more stable via glute med. I like these targeted movements for nailing often forgotten areas. X-Band walks, and side-lying clams are also excellent ways to ensure you keep those muscles outside of the sagittal plane firing. It may seem easy, but the outside part of your hips will be on fire if you do these correctly.

How to Engineer the Perfect Batch of Chili to Build Muscle

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Dinner Chili

 

Engineering The Perfect Batch of Chili

There are few meals that can compete with the delicious and nutritious powerhouse of a well constructed bowl of chili. When made correctly, this food concoction provides a plethora of health benefits including, but not limited to, increased muscle retention, testosterone production in men (especially when grass fed/hormone free beef is used), and immune system protection with all the veggies and tomato variations. I’m sure most of you have either tried a variation of chili, or enjoy it on a consistent basis, however the following directions will give you a blueprint for an affordable, simple to make, and extremely healthy option everytime you go back to the fridge. This recipe will be adjusted for approximately 2 weeks of meals, considering you’ll have a bowl per day and maybe a few extra.

Grocery Store Items You’ll Need

(1. MEAT) 5 pounds of your choice of ground meat ( I prefer grass fed beef for taste and health benefits), but you may choose ground turkey, ground chicken, ground tofurkey for vegetarians, or regular ground beef. (2. VEGGIES AND BEANS) 2 whole onions, 2 whole green or red bell peppers, 1 clove of garlic, 2 cans of 14.5oz stewed or diced tomatoes, 1 can of 16 oz tomato sauce, 1 can of  15-16oz can of light red kidney beans, 1 can of 15-16oz dark red kidney beans, 1 can of 15-16oz garbanzo beans, and 1 small can of corn. (3. SPICES) 3 tablespoons of chili powder, 3 tablespoons of salt, 3 tablespoons of pepper, 1 tablespoon of turmeric. (4. COOKING OIL) One tablespoon of coconut oil or extra virgin olive oil.

 

 

Grassfed_Beef_1

 

My favorite meat choice!

 

Kitchen Utensils You’ll Need

One Large Pot, Spatula (preferably metal), strainer, can opener, storage container.

 

Steps to Chili Success

  1. Cut up onion, pepper, and garlic finely, and put into pot with the oil of choice. Turn the heat on medium/high at this point.
  2. Cut open meat, and mix in with the vegetables.
  3. Use the spatula to mix everything together nicely until the meat is browned completely though. Turn the heat on the stove to low at this point. Also, add your spices while browning the meat.

You must make sure meat is brown before adding the rest of the ingredients.

 

  1. Open the cans of beans and corn and empty into the strainer. Wash them thoroughly.
  2. Pour the beans and corn into pot and stir.
  3. Open the cans of diced tomatoes and tomato sauce using the can opener.
  4. Pour the tomatoes and sauce into pot and stir until items appear blended properly.
  5. Keep pot on low heat and cover with lid.
  6. Leave the pot on the stove for 30 min on low heat and stir every 10 minutes.

 

chili

 

Here a bowl of our final product!

Storage

Contrary to popular belief, chili does just fine in the refrigerator for long periods of time. Many people make the mistake of freezing it, ruining the quality and taste of the meat. I suggest making just enough for a week to two weeks and keeping it in a secured and closed container such as a pyrex or tupperware. I really like this as an option for those heavily into fitness. It gives you nutrient dense meals all throughout the week, and provides people on a budget with affordable ways to eat great.

Hard Training Beginnings & 6 Fun “Post-Baseball” Exercises

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arnold-denny-gable-squat

 

Its really something how one’s training can evolve over the years as an athletic competitor. You always try to seek out the best ways to become better at the given time, and when you take a look back on many years of different styles of physical preparation, it’s really cool to see how far you’ve come, how strong you’ve gotten, and how much smarter you are now compared to then.

For me, serious training started a tad bit before I wanted. My father, tired of seeing me get continually banged up by bigger, less talented players in basketball, really pissed him when I was a youngin.

I can vividly recall a speech he gave me in our basement when I was probably 12 or so. He dragged me down to where our home gym was while I was probably playing Nintendo 64 and eating Doritos. I was trying to avoid him because I put out a less than desirable effort on the basketball floor that day.

He didn’t care if I played bad, he cared that I put out my best effort, which I did not. He clearly was about to call me out as soft, and weak, which would probably make me terribly upset. I couldn’t deal with him being upset, which wasn’t that often, so it would always catch me off guard.

When I was finally summoned down stairs, I remember the seeing him crush pushups and sit-ups like a white Bo Jackson. He was unbelievably strong and I was embarrassingly weak. I hated feeling weak around my friends who had went through puberty already, but I never really did anything about it. I remember my dad standing up and saying, “I’m gonna make you the strongest guy on the court next year whether you like it or not. I’m tired of seeing you leaving talent on the table. Come on let me show you a place.”

This is when my journey into the training world came at me like a freight train. My dad took me to the most badass gym I could ever imagine, and it was only 15 min away. I had no real testosterone flowing yet, so I didn’t realize the impact a facility like this could have on me, but I would be taught some serious lessons about how to work hard, show respect, and show up to give your best.

The gym was called “Bodybuilders Inc” in Akron, Ohio. It had loud, heavy music (shit I love now, but hated then), big guys working extremely hard, and the noise of weights banging and clanking across a couple rooms of really intimidating looking equipment.

My dad would make it mandatory that I come with him 3 days a week until basketball season started a few months later. We would lift, I’d have a huge protein shake, and we’d go eat 4 dollar breakfasts at a place down the road that had the best eggs ever. While I didn’t have a ton of interest yet, I learned the basics. Work hard, show up every day, put your shit away, and don’t fuck around. These are the principles I’ve carried with me for years, and always will.

 

 

weightssmall

 

Of course, throughout my teenager years in junior high and high school, Dad would take me there often, hammering home in me the culture of hard work, sacrifice, and difficult training. He probably had more foresight into what my future would hold as an athlete and a competitor. That was something I didn’t see yet, however, I would never really stop working out from that point onward.

As I started showing great promise as an athlete, I would attend the best sports performance facilities in the area and take long drives with my family to obscure gyms that might have a trainer who would help me. I did all of these things from that point forward because I was on board in respect to hard training. It became a place where my dad and I would bond, and where I could see his incredible work ethic first hand.

Eventually you all know that I would end up at Cressey Sports Performance in Boston to train with the best baseball strength coach in the world, Eric Cressey, someone who my father also found. I would work with him for the majority of my professional career, learning invaluable lessons in proper training.

Every step along the way, I soaked up more and more information. My workouts changed, my body changed, and my priorities changed, yet I was all in. This had become a lifestyle for me, and it didn’t happen overnight. It takes time for something big to become big in your life.

From a skinny, goofy kid in a hardcore bodybuliders gym, to a high schooler getting more athletic at the Sports Performance Institute in Ohio, to a professional baseball player working with the best in the world in Boston, and currently a retired athlete looking to get bigger, stronger, and better looking naked. The same principles apply. The training evolves, but the principles still hold true. Work hard, show up every day, put your shit away, and don’t fuck around.

That’s where I am now. I’m now on the other side of the bar, coaching, and teaching what I’ve learned. I’ve begun writing about my interests and journey outside and inside the game here at Showmestrength.com. Where I’ll be several years from now remains to be seen, but I can guarantee just like eating, breathing, and sleeping, hard training will always be a part of my life.

My workouts have been surprisingly awesome since retirement. I was worried the fire would burn out, and I wouldn’t be very motivated, but I’ve gotten to try things I never would have done when competing in baseball. Exercises once thought of as “no-go’s” have now become staples in my programming.

Most recently I completed 6 months of Jim Wendlers 5/3/1 training variations. I would change up some things every month, but my priorities have changed and now I’m just interested in moving really heavy weight and becoming more of a silverback.

So enough rambling. I just wanted to paint a picture to show you how I’ve arrived at this point in my training journey.

Since retiring here are 6 exercises I wouldn’t have done preparing for a baseball season, but find enjoyment in now.

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1.) Barbell Back Squat-

I know. Realllllly interesting right? Well for me, yes. I learned there are more optimal ways to load the bar for squats in baseball training (front squat, giant cambered bar, safety squat bar) so I never really got to do any back squats until retirement. As some baseball training experts know, back squats can put your arm into unnecessary external rotation, so I stayed away. However, I love them now. I am thankful for years of learning proper squatting patterns, and years of mobility and stability work to allow me now to squat deep and heavy.

 

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2) Overhead Barbell Press

Here’s another one that isn’t too big a deal for most people, but pushing something heavy overhead repeatedly doesn’t really treat the old pitching shoulder too favorably, but it does feel pretty fucking awesome now. It’s been fun to see how much stronger I can get in certain areas because they have gone basically untrained for my entire life. I was embarrassingly weak at this to start, so it was a fun challenge to see how well I could progress. I started learning different strategies from more experienced powerlifters, and people who were stronger overhead than me. Again, even with an experienced training background, you can open a whole new can of worms, and grow a ton with new programming and brand new exercises.

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3) Bench Press –

Again, another real staple for most people, but for baseball players, the risk isn’t worth the reward from a conventional bench point of view. I did do a ton of pushup, cable pressing, and dumbbell pressing in my career, and even a little bit of multi purpose bar benching, but never any conventional bench pressing. And even though I considered myself to at least have decent upper body strength, I wanted to not look like I had a chest of a teenage boy like in my playing days. I started embarrassingly weak here also, but at least now I am pushing more than my body weight. I still have a lot of growing, and lot of strength to gain in these upper body moves, but I consider them a challenge and opportunity to learn.

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4) Kroc Rows –

Popularized by powerlifter Matt Kroczaleski, this exercise can allow you to crank heavy weight, build a bulletproof back, and make your deadlift and other posterior chain moves super powerful. I think more than any mid/upper back exercise this has to be my favorite. You can just get primal with the weight and explode it up, not worrying about super strict form. I like exercises I can take aggression out on, and as far as the upper body goes, this does the trick for me.

 

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5-6) Rope Chinups and Thick Grip Bicep Work –

In baseball, it was all about getting strong, safely. I understand some exercises would probably be great, but there were other ways to get the results I needed. Now, instead of minimal lat work over the last several years, I’ve been crushing chin-ups and pull-ups of all sorts. My favorite being rope chins. This exercise destroys the grip, giving it an insane pump if you do the full reps and lower slowly. It feels cool to grab ahold of something and pull yourself up over. As far as biceps go, it’s also something that had no place in my baseball training, but now it’s fair game. I prefer to add Fat-Gripz to the barbell or dumbbells for a better test of grip and forearm strength. How do they say it? It takes out two stones with one bird? Something like that..