Archive for the ‘Client success stories’ Category

 

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Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.

 

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Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.

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This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!

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One of my kettlebell students Steve is a real stand-up guy, he works very hard, has a very good sense of humor and is very athletic. So you can imagine that when I design workouts for him that they can be epic and are worthy of being on this blog for you my friends to enjoy. This week’s workout is one of them, so hold on be ready to be challenged!

Weekly Workout: Your Rentz is due!

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This workout involves bottom’s up lunges and presses, but don’t fear if you can’t do them yet– you can always do the moves from the rack position.

Click here for more on the bottom’s up kettlebell drills.

This workout is done by doing an outside the leg bottom’s up clean, controlling the kettlebell then lunging forward, pressing on the bottom and then standing up switching sides, then repeating it for 3 to 5 reps per side for as many quality rounds as you can do.

If you are pressed for time (pun intended), use a pretty heavy bell for this workout. You can go a bit lighter and work on this complex some more, if you have enough time to do so. The  choice is yours , just make sure that each rep is a good one. Because as you know crap leads to more crap in the long run!

Enjoy forends and watch the video below to see it in action

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

I am thankful that my job is one that makes a difference. I don’t know how often I have blessed to help people realize their true strength and ability to endure through my teaching and training programs. I can’t count the times that people who have trained with me thought they couldn’t do something and with the right progression and programming bam, they did!

Just the other day on my kettlebell group I had a bunch of members press a heavier kettlebell with one arm that was two to four sizes than they have ever done. I have had two clients get their first pull-up in their life in the last two weeks and other such feats of budding strength.

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(Kevin O nailing his first pull up)

Yet, it seems like there is resistance when it comes to doing challenging moves and developing killer strength. I often encounter excuses when it is time to move on in a programming that someone has been training to do that move. A big one is chin-ups, I often hear statements that lack confidence such as : “that would be nice if I could do one” and so-on. We often think that moves such as chin-ups and pistols are for the few “freaks” and that we will never be able to do them. However, when we think that way, we limit ourselves and don’t realize that the person doing them is human as well.

(If I can, then you can too!)

Here is the thing though, you will need to train specifically of you have a goal like that. You also will need to learn how to program and progress, you will have to stick to a routine, in spite of the fear of boredom. Then you finally, you will have to adjust to what is going on in your life.

Just remember, you are stronger than you think and with some good training, you can also achieve awesomeness and develop the moves that you want to. So get working and do awesome things!

As a bonus here is a a client that embodies this mindset and knows that she is strong:

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When I was still fighting as a boxer, the group and coach that I worked with realized the need for strength training to make you a better athlete. However, I am not sure how effective the program that we were doing was at doing that; it was a lot of slow stuff in the weight room , followed by slow running. I am not saying that slow is bad if the right reason is given to do it  and for a set time. I think however that one of our biggest training mistakes is that we didn’t do exercises to build power and explosiveness on a consistent basis and as a result , we probably missed out on being better athletes.

Even though I am no longer boxing , I recently realized that I need to develop explosive power and as a result have created this program geared around that goal and that program is the one that I am sharing with you today. So if you want to be more explosive and or if you want a different program to do for a while keep on reading and then get working.

Strength: Every program that enhances athleticism should have a time period carved out to develop strength. To me how you go about doing this is not as important as doing it. I prefer powerlifting and the three big lifts, along with accessory exercises that help you in a weak area. Olympic lifting also works to develop strength as well. So don’t get caught up in the how so much, just get stronger!

Once you have done this for your set amount of weeks, you will now want to work on building power  in two different ways: one, you will want use Olympic lifting, heavy Kettlebells and so on to build power. Two: you will want to develop explosive power or convert you strength into power. This is done by doing plyometrics, med ball work, light to medium sized kettlebells, sand bags, dumbbells and possibly barbells.

Power and the ability to explode and or move quickly is associated with the ability to become a better athlete in many regards. Explosive power is linked to speed and even more efficient endurance performance in my opinion. It is the a need for anyone that wants to perform at their top-level if they play a sport as well as those who want to change the focus of their workout for a while in order to better avoid over-training.

Just before we get into the program itself, let’s review how to become more explosive. Strength training and getting stronger in and of itself will most likely not be enough to produce this quality. It does however have a need in the process and also may I mention there is some research that says if the intent to move heavy weight quickly is present the explosive muscles fibers are activated and one becomes more explosive as a result. In spite of this fact, this blogger feels that both are needed to enhance performance.

Without further ado my friends we have the program:

As any long-term program goes this is one is a progressive and builds up as it goes along.

This is a 6 week program

Day 1:
Velocity based training day

Barbell cleans ; 50% of your one rep max
Week 1: 6 x 3 sets 2 minutes rest move the weight as fast as possible (thus the light weight)
Supersetted with half kneeling chop and lifts 15 to 25 lbs 8 reps x 2 sets

Week 2 to 4:

Add in a rep on each set
Week 3: move it faster
Week 4: add in another set
Week 5: adjust , work on technique move the weight faster and so-on
Week 6: add 5 lbs to the bar

The chop and lifts should progress from load to lunge position for 2 weeks to single leg supported
Push press 50% 1 rep max 8 x 2 sets as fast as possible 3 minutes rest (please follow this rest exercise is cumulative and not just about 1 session)

This should be treated the same as the clean in its progression throughout the weeks

Y,T, M,s 2x 4 each

Shuttle run:

week one 4 sets 40 yards 30 seconds rest

week 2 add in a round

Week 3 : get all of your rest down to 30 seconds

Week 4: add in a round

Week 5: Go faster

Week 6: add in a round

Day 2: Strength day:
This is the one day of grinds you can possibly put in any move that you want to work on, just don’t go crazy!

I chose snatch grip deadlifts, in order to see if they help make my chin-up stronger.

Week 1: Snatch grip dead lift 60% one rep max 3×5 sets 2 to 3 minute rest
Half kneeling landmine press: 2×5 60% one rep max (superset)

Weighted chin-up: 80% 5 rep max 2×3

Janda sit ups 2×5 ( I went from band assisted to “full on”)

Rower for distance 2500 meters

Week 2: Add 10 pounds each set on the deadlift 2 to 3 minutes rest
Half kneeling landmine press 3×3 80% one rep max
Chin up: same load add in a rep each set
Janda the same
Rower: get it done faster

Week 3:

Add ten pounds once again on the dl
Half kneeling landmine press 3×6 70%
Chin up: same load add a rep on one set
Janda: take band away 2×3
Rower: faster same distance

Week 4:

Add 20 pounds to each set on deadlift
Half kneeling landmine:  3×4 80%
Chin up: 1st set: the same for 5 2nd: 5 pounds heavier 1 3:1
Janda: 2×4
Rower: same as last week

Week 5:
Deadlift: warm up with your 70 %  5 reps 1st set, 2nd set: 80%  3 reps rest 3 minutes in both 3rd set: 90% 1 x 5 minutes rest beforehand
Chin up: 1 set: 1st set, 4 reps of previous load. 2nd set add on 10 lbs 1 rep
Janda: 2×5
Rower: slow 2500

Week 6: Deadlift: two warm up sets at 70% and 80%  3- 5 minutes rest. 3rd set: one rep max!

Day 3: Active rest: I did boxing work, you can do whatever you like without high intensity.

Day 4:
Week 1:
Dumbbell snatch 2×5 50 lbs 2 minute rest
Superset: suitcase carry 50 steps medium load work on position and
Med. Ball scoop toss: 20 lb. ball 2×8 1 minute rest
rotational med ball slam: a weight that you can move very fast. 1 minute rest 2 sets

Week 2:
Dumbbell snatch 2×5 set 3:3
Carry again but 5 steps further
Scoop toss: same but throw it further
Rotational slam: Faster

Week 3:
Dumbbell snatch 3×5
Carry go 5 pounds heavier
Scoop toss: 20lbs. 3×8 2 minutes rest
Rotational slam: Faster

Week 4:
Dumbbell snatch 5 lbs heavier 3×5
Carry: add in 5 steps a side
Scoop toss: same but 1 1/2 minutes rest
Rotational slam: Add a set in

Week 5:
Dumbbell snatch 5 lbs heavier 3×5 faster
Carry: same
Scoop toss: same but 1 minutes rest
Rotational slam: 2 pounds heavier sam reps and sets

Week 6:
Dumbbell snatch add 5 more pounds 2×5
Carry: same
Scoop toss: same but 1  minutes rest
Rotational slam: 2 pounds heavier same reps and sets

Day 4:
Week One:
Squat Jumps; 2×6 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×6
Med ball slams 10 pounds: 2x 8 as fast as possible
Kb deadswings: 3×8  2minutes medium load

Janda sit-up: 3×5

4 minute run 2 off for recovery

Week 2:

Squat Jumps; 2×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7 2 minute rest
Med ball slams 10 pounds: 2x 8 as fast as possible 1 minute rest
Kb deadswings: 3×8 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery work on running technique.

Week 3:

Squat Jumps; 2×8  as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×8 2 minute rest
Med ball slams 10 pounds: 2×8 and 1×6, as fast as possible 1 minute rest
Kb deadswings: 3×8 30 sec. minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add in a round

Week 4:
Squat Jumps; 2×8, 1×6 , as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 2×7  1x 5 2 minute rest
Med ball slams 10 pounds: 3 x 8 as fast as possible 1 minute rest
Kb regular swing : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery add another easy round in

Week 5:

Squat Jumps; 3×7 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×7 2 minute rest
Med ball slams 10 pounds: 3 x 8  1 minute rest go faster with good form
Kb Regular swings : 3×8 30 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 4 rounds

Week 6:

Squat Jumps;3×8 as fast as possible up and off the floor 2 minute rest
Lateral jumps over cone: 3×8 2 minute rest
Med ball slams 12 pounds: 3 x 8 as fast as possible 1 minute rest
Kb deadswings: 3×10 1 minute rest

Janda sit-up: 3×5

4 minute run 2 off for recovery 5 easy runs in

There it is guys this program made a huge difference in my sprinting speed and punching power. if you feel the need adjust it to you, but don’t go crazy too early especially if this is your first time doing a cycle like this. There is much more going on than just your ability to recover in between sets and reps,but a need for your musculoskeletal system to adapt as well. So trust the process and know the why behind your need to train like this, even if it is just to change your approach for a brief while!

If you liked this post, I offer online coaching and program designing services to fit your life and to get you to your goals! Click here to learn more.

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This is sadly the last post of this series on the chin-up and if you read all of them, then you probably can now do a chin or many. If that is the case, could you take the time to let me know at moses@mosescorrea.com, I would love to hear from you about it and to be able to celebrate with you. I know that these principles work. But I could even use a bit of ego stroking sometime! LOL. Also if you weren’t relatively strong to begin with, it may take a bit of time to get to doing chins and that is ok, be patient and build up your strength with the movements and programming points that I gave you and you will. (Then you can also send me an e-mail as well after you do!)

After reading all of the former rants on this move and training it stands to ask the title of today’s post, where do I go from here? That is what this post will answer briefly to help you get some ideas for further progress and not simply going into mindless training. As I always saypointless training is almost pointless.”  (At least from a progress standpoint anyway that is.)

Weighted chins

This is almost a given way to progress your strength in the chin-up pattern, you can pretty much load any part of your body and do a weighted chin. No here is my opinion on this and a good way to progress since you are reading my blog, I would start with a weighted vets or a weight in a back pack first. This will prove to be wiser as a beginner to weighted pulls simply due to physics. Make sure that you are using the irradiation concepts from post #3. (Click here for that) Then progress to a belt after a while and finally with a kettlebell around your foot, this is an easy way to get stronger without adding in load.

Single arm progressions:
If you can’t or don’t like to load your chins, you can simply progress your strength by going into one arm chin progressions.

Here is an example of one such variation:

Better form:
Improving your form is another easy way of developing strength without burning out and is a great idea to prepare your body for the more advanced moves. Also have you ever tried to make your form better on an already difficult move, it is very tough and will quickly make you question your toughness and strength!

Pull ups:
Yet another simple way to progress is to just change up your hand position. If you turn your palms out from in the movement will become harder due to the muscles involved in the move. This is also a good way to find out how much back that you are using in your overhead pulling as opposed to biceps.

Pause reps:
Once again we can make this move more difficult by adding in a pause on the top or bottom in order to remove any elastic energy and to have to overcome the resting inertia with greater force than what you weigh. This is one of my favorite ways to get stronger, because it offers true feedback to your strength levels and gives you a great feeling of satisfaction after you do them. (Well at least for me.)

Endurance:
Strength endurance is another way to progress this move by methodically training to increase your ability to do more chins in a row over time.

Once again these thoughts are not all of the ways to get stronger and to keep making progress in your back work. But there are some ideas to use to further your results in your training. Pick the one or ones that appeal to you as a fitness buff and use them. However, make sure to wave the volume, loads, reps, rest periods and various forms of chins to make sure that you are staying healthy and not injuring yourself in your training. Also take a week or two off from the over time to not create a resistance against to as you train. Think long-term in your training and just short-term ego boost and long-term injury as a result!

I hope that you enjoyed this series. Please take the time to e-mail me your results once again and also, let me know if you want to learn about any fitness topic.  Thanks for the follow friends!

If you read all of this and don’t  know where to start, I can help you by my assessment and training program to start exactly where you need to be to get results. Are you ready?! Click here to get started.

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I have to say that I am constantly inspired by my clients, athletes and followers. I love your feedback, work ethic and determination to do what is needed to get to your goals. You come to each session ready to train and give it your best, you listen when I tell you to make a change and the very best you can to implement it and let me regress your exercise without complaint when I see something that isn’t up to your potential. This week’s workout is dedicated to all of you and was inspired by one of my clients earlier this week.

Weekly Workout: The B Fat Blaster

This workout adds a tiny bit of complexity in, but is more than scalable to all levels of experience and fitness levels. It is done by doing: a rotational dead cleans for 30 seconds, followed by 8 step back lunges and then ending in 5 Viking push-presses. Do both sides rest as little or as much as needed and get back to work.

Guys use a 16 to 24 kg
Ladies use a 10 to 16 kg


Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

After reading the last few posts, you may be thinking that when on earth will he get to the stuff that I need to know. If that is you, you need to realize that there are many underlining issues that can keep your from doing chins better or at all. You also know if you have read the last three posts, that there can be potential mobility restrictions or stability issues that can keep you form progress in this movement pattern, if you want to. (If you haven’t read them, read them at least to know what I am talking about. ) (Part 1, Part 2, Part 3) If you have,welcome to part 4 and all of its glory in helping you train this move with success and progress!

Training for a movement such as chin-ups can be complex and may require some experimentation with different modes and training approaches to finally arrive at them. (if strength is your issue) Just before I get into a few different ways that I like to use, you need to know that patience is a vital part to fitness success and as I get into the programming in a few posts, you will really need them and to think long-term in your fitness.

Over the years of working with people and having people ask me to help them get to doing chin-ups and pull-ups I have taken the time to learn and as a result have found these progressions to work well. This however doesn’t mean that others will not work as well.

Progression 1 Negatives:
This one works very well and has research to back up its validity for the simple reason that you can lower much more weight than you can lift and you also learn the control that you need in this approach. To get up to the bar, jump yourself up, then lower yourself down very slowly under control and keep the tension in your lats. Also don’t forget about post #3’s concept of irradiation, so squeeze your glutes tighten your abs, grip the bar and breathe out with a hiss as you do this step.

Progression 2 Static hangs:
You may need a partner to do this drill or you can get on a box and jump up to the top  from there get into the very top of the chin-up and squeeze your lats, abs, glutes and so-on to hold the position for a set period of time. To progress this, I would recommend adding weight as opposed to adding time. ( Remember the goal is to create greater tension.)

Progression three Band assisted Chins:
If your strength to do this move isn’t quite there yet, you will have to take the time to train yourself how to do it. However, just continuing to try to do it with some intelligent steps will most likely not work. Instead, you can build strength in a useful way by adding in a band to assist you that makes it challenging but where you can be successful as you train.

Progression 4 Weighted scap. hangs
This is one of my favorites, because I have seen it teach so many people that where strong enough to do chins to be able to tense their lats hard enough to actually be able to do the move by overcoming the resting inertia of the move.Place a very heavy weight for you somewhere on you. ( on belt, back pack, in between your legs and so-on) and try to do a pull-up. If you have made it the goal to move the weight, your brain will fore everything you got to get it done and as a result if you mimic that tension, voila’ you may have your first chin-up!


Progression 5: Partials:

A lot of people who do partial reps don’t have a purpose and they end will get partial results, as the saying goes; “partial reps equal partial results!” Yet there is a time to work on partials in addition to doing a full range of motion. It is quite simple with chins, you simply start form the area that you get stuck and work form there. Now you could choose to add weight in or just do a few reps from there. It is up to you, however, if I were training you, I would have you do a combo of both to make you stronger! As you practice this progression and add in some acceleration from last post, you will break through your so-called plateau and make chins your favorite move as result!

These are not all of the progressions one could do to earn their first chin or make their present ones better and stronger, But they are five good ones to help you get the job done over time. Take your time and train them, give them a few weeks and keep working wisely as you do, you will start to see the benefit of this exercise in your strength and daily living!

I hope that you have been enjoying this series and that you have been learning how these principles will help your training. Lastly, I hope that you figured out how to apply them to your own fitness and have gotten better as a result. As this series continues strive to add them all into your training, because as you so you will see that they are all part of the tapestry and when they are woven together in your fitness, you will get a tapestry of amazing results! (Click here if you need to read the last few posts in this series)

In light of that, this week’s point is a very important one and is often not applied well or it is taken too far. That principle is the overcompensationprinciple. This concept is absolutely essential if you want to get any results from your fitness. So ignore it at your own frustration and lack of results.

Before we begin to apply this principle to our training we need to understand how the body works. It is a basic exercise principle that our body has two phases when it comes to exercise, it is either at rest or being challenged by something that taxes it as we exercise. Then the body’s response to the eu-stress, it will then adapt and adjust to the stress. The result is more conditioning and strength and a leaner and better physique as well.

Now a failure to do so will lead to a lack of results and not breaking out of the rest zone as you train. That is why it is easy to get results when someone goes from the couch to doing anything, due to your threshold being so low. However as you go along, you will need to continually overload or use the progressive overload principle to continue to change and get to your goals.

So the choice is yours, you can either overload and get results and continue to do so in conjunction with the other principles that I have given and will in the next few posts. (If you don’t want to miss out on the fun subscribe.)  Or you can try to seek ease and comfort and end up not getting results. Then you can play the blame game by blaming others and your genetics. I hope that you choose to overload progressively friends!

Stay tuned to this blog and subscribe if you haven’t yet, because next week we will apply this principle with the overload concept. You will not want to miss out on it!

If you have been following this blog for the last 8 weeks, (Click here to see them  if you haven’t after you stop feeling ashamed!) you know that I have spending time on ideas that are of vital importance in an effective fitness training program. As I have been been writing for the last almost three years now that, training for extreme fitness results requires thought and strategy. Simply going through the motions, jumping programs or being random will only get you so far. As a result I am writing this series to help others finally achieve almost super human results from their fitness if desired.

This week’s post and 8th installment is about a principle that I have written on in the past and should be almost common sense in this health and fitness field ; that is the S.A.I.D. principle. When this acronym is broken down it is: Specific Adaptation (to) Imposed Demand. (Click here to see the last post that I wrote on the subject)

This principle is simple and makes our fitness training direct by guiding us how to train for our individual goals. This concept is like a recipe that requires us to put in the proper ingredients and then come out with our desired out come in time. That doesn’t meant that everything will work for everyone in the same way and that there is no need for trial and error in out training, it simply means that if you want to be a power-lifter, you will need to power-lift with the core lifts as a focus. (squat, bench and deadlift.) However, the law or command (te-he) of  individual differences will dictate how you make the most progress as you do that. As well what accessory exercises that you will need to do to ensure your own success as you train. One more thing, may I say that your accessory work should continue to change as you develop, but that is a post for another time!

You will want to think of your training as a recipe. That does not meant that at times you will not have to have back off days,weeks and even a calculated change throughout your cycles. It does however, mean that if your training is random, you are not in control of the outcome as much as if you “stuck to the plan!”

Remember that you need to be balanced in your training and endeavor to apply all of these “commandments” to your training. That means that a bit of thought and planning needs to go into what you are doing. Even if it is just a corrective phase of your training or if you are building power of muscle. Don’t just show up to the gym and expect long term results in your fitness!

If you have ever seen the movie the History of the World, you know about the part when Moses goes on the mountain and comes down with his “15 commandments.” then he drops a tablet and exclaims, ” here are my 10 commandments!”

Today’s post is not about those commandments funny or real; it is rather my fitness commandments based on science and my experience over my 12 year  career. Over the next few weeks, I will break down those principles and attempt to apply them to our training.

These principles of training have been around for a while and have brought fitness success to the user for many years now. They will do the same for you if you begin to incorporate them into your programming and training. It will take some thought and practice but in time you will begin to think by using these laws to train.

These rules (if you would) are as follows and I will write about each one in a post over the next few weeks and we then can discuss how to apply them to each of our own fitness training.

  • First have a goal and plan
  • Track your progress
  • Recover from your training
  • Individual differences
  • Overcompensation
  • Overload
  • The S.A.I.D Principle
  • The use/disuse principle
  • The Gas principle
  • The specificity principle 
  • If it makes you feel better, I will put a “thou shalt” before every post when I write them. Just to further cement the thought into your mind and to hopefully make you laugh a bit. So pay attention to this blog and subscribe if you haven’t to get all of these posts and to join in on the fun!