FMS functional Movement Screening

One of the key areas overlooked by many personal trainers and also strength and conditioning coaches is the FMS or functional movement screen. Functional movement screening is essential if your clients are to remain healthy and reduce the chances of injury during training. The basic movement screening process to the trained eyes can reveal many structural imbalances within the body that if not addressed can lead to chronic postural problems and training related injuries.
Many personal trainers will ask their clients to push through the pain- this is acceptable if the pain is fatigue,latic acid etc but what I see time and time again are trainers refusing to adapt exercises when a certain motion produces pain. This is complete ineptitude at its worst. Ask an individual to keep going with a painful motion and you will either pile strength on top of dysfunction, or the client will adjust the motion to avoid producing pain-this can alter a perfect squat into an awful one with each rep building a deeper and more engrained motor pattern. As Gray Cook notes- It is very possible to have perfect form in the squat that produces pain in client and an awful squat that produces no pain. Each client’s structural integrity has to be looked at from an individual basis.
The trouble is that many personal trainers and s&c coaches are really nothing better than fitness coaches, and have a hard time coaching exercises let alone assessing client’s functional movement patterns. I'm not saying being a fitness coach is a bad profession but as Mike Boyle talks about in his book Functional Movement you are either a chef or a cook. A cook can reproduce recipes but a chef makes the recipes. A chef can also evaluate a certain menu or meal and adapt it to produce the best results for the individual. The same is true for personal trainers. You're either a chef or a cook. And to be honest if you're paying good money for a 1-1 service make sure you're in the chef's kitchen!

Bootcamp Brighton

Squidoo Bootcamp Brighton

Riding Fitness Out Now!

Well the book is finally out! After months of hard work by Shirley the designer and myself the book is available on pre order on Amazon now. Copies will be sent out on the 3rd of January. The second book now is well underway and will be concentrating on fitness for people in the police, fire and security service- this one should be completed by late July. I’ve well and truly got the writing bug now and hopefully this will lead to all five manuals I have in mind being taken to publication. Riding fitness

Steve Cotter Interview!

I recently had the chance to interview Steve Cotter head of the IKFF one of the leading kettlebell organisations world wide. The IKFF is predominantly a G.S (Girevoy Sport) organisation- the sport of completing as many reps over designated lifts in a time limit- normally 10 minutes.

For the layman hardstyle kettlebell practise is a more diverse form of kettlebell training with a greater variety of lifts and techniques practised- this style is popularised by the Russian Pavel Tsatsouline.


Sam-Can you tell us how the IKFF first was formed?-

Steve- IKFF was formed because I saw that there was a need for a kettlebell organization that existed to support its members rather than just the owners. Further, I was not satisfied with the quality of kettlebell lifting that was existant at the time in US. I had been exposed to much higher-caliber lifting technique from Champion Russian and Eastern European lifters and IKFF was created to be able to bring high quality technique and more precise attention to fine details to fitness professionals. Lastly, I had for several years prior been receiving inquiries from interested people who appreciated my teaching methods and style and wanted to become trained by me.

Sam- Who initially taught you how to use kettlebells, what do they do now?-

Steve-I first learned off a basic DVD and trained on my own at home, then went to Pavel Tsatsouline's RKC course. Immediately Pavel and I hit it off and he asked me to assist him in teaching the RKC students. After 3 years with Pavel, I realized I had surpassed what he was capable of teaching me about kettlebells and wanted to pursue higher education, which was not available in US at that time with the exception of Valery Fedorenko. Pavel is very famous and is known as a great coach, he is still doing his thing. He is great at what he does, it is just not for me.

Sam-What do you see as the main differences in technique from hardstyle to G.S-

Steve-Well GS is Girevoy Sport, which is the competitive component of kettlebell lifting. This is where the best lifters show what they can do. Rather than marketing-based or verbal descriptions of one's kettlebell prowess, GS is the chance for one who thinks he or she is pretty good with the KBs to actually demonstate it on the platform. There is no method of GS, there is the sport of GS.

Hardstyle is a brand name. From a technical perspective it is a good entry level system, fine for those who are beginners or have no aspiration of achieving a high level of KB competancy. To compare hardstyle to GS is like comparing sandlot baseball to Major League baseball. They use the same tools but the level of expertise is clearly different.

Sam-For sports specific goals and conditioning do you think hardstyle or G.S is better?

Steve-I think what you are calling GS is superior in most every regard. There is a misconception that GS is a style because that is in the interests of those who promote their brand of training to create that illusion. The reality is that there is no style, there is methods and techniques and the applications of them. Whether one wants to do 1 rep or 1,000 reps the quality ought to be as high as is possible. So I would prefer to learn from those who actually compete and can put up high level numbers. So in this regard GS is at a higher standard, but of course it is not as big of a market from a business-promotion standpoint

Sam- How do you see G.S and hardstyle evolving in the future?

Steve-I cannot speak for the evolutionary future of Hardstyle. I think they have a productive business model and they had a 10 year headstart on any other Western organizations who promote kettlebells. They also have a legion of devoted followers who are are committed to promoting the Hardstyle name. So they will continue to grow for some time. On the other hand, over time the consumer will become more and more educated and there will continue to be new and more sophisticated information available. As the saying goes, in the land of the blind the one-eyed man is king, but gradually people develop clearer vision and will no longer be satisfied with average.

GS as a sport is and will continue to grow because there are always those who demand the best of themselves and have the heart and courage to test themselves. Those who value quality will seek out the best training they can find and the more time that passes the more clear it becomes that the best KB lifters are those who compete in the sport. The general population wants general fitness, not world-class fitness so I think the future of kettlebell training will be a blend of methods and a synthesis of the best information available, regardless of what it might be called.

Sam-Apart from kettlebells what are you favourite conditioning tools/techniques?-

Steve-In addition to kettlebells I prefer body weight conditioning of all sorts, as the body is the machine and kettlebells or any other tools are simply extensions of the body at best. Mastering control of the body should be the first priority. I like things like Fat Gripz to intensify basic movements like pull-ups and dips (increasing grip strength) and also like Indian Clubs for shoulder girdle, wrist, elbow and spine mobility as well as for grip endurance. Yoga is an excellent mind-body discipline as is Qigong (Chinese art of breath cultivation) and various methods of meditation. Included with body weight conditioning is assorted flexibility, joint mobility, agility and plyometric training. I like all sorts of useful, full body-mind exercise methods. To move is to be alive!

Sam-We've seen you do some amazing pistol squat feats of strength, I like many people struggle with these- Please can you give us some hints on how to start progressing the strength and balance neccessary for a full pistol!-

Steve-A few pointers to start with: balance on one leg, work on hip flexor and hamstring flexibility. A good way to start is to use a box or chair to first limit the range of motion so one can develop good control with the movement.There are many tips. Here are some articles I have written which will provide some further help for the readers:http://fullkontact.com/resources-articles-5.htmlAlso here is a very in-depth instructional DVD teaching how to start with pistols up to a very advanced Level:http://www.ikff.net/store.html?page=shop.product_details&flypage=flypage_new.tpl&product_id=4&category_id=1It is my pleasure Sam, thanks for the interview!

Diet and Photo Shoot Finished!

So the diet finally came to an end a couple of weeks ago, and yep I made my target weight of 13.7 down from 16 stone in 8 weeks! The diet was a standard carb depletion diet, dropping the carbs each week and upping the protein,however to lose all the water under my skin in the last week before the shoot I contacted the excellent, physiques training of Brighton, who are specialists in pre-competition bodybuilding nutrition.

The techniques used in the last week of dieting I can't really go into here, as they are Physiques Training company secrets so to speak, to get their competitors on peak condition for their time on the stage- to bring out enhanced vasularity and muscle definition.

I've learnt a lot from the diet- it was harder than any training i've ever put my body through- as it is a mental battle 24/7. Its given me a greater understanding too of the mental challenge thos who sufer from a weight issue have to go through. It is very easy for us as trainers to dismiss those who struggle with their diet as weak willed, but dieting down from a high carb diet to that of a low one has shown me some of the torment they go through.

What has also been redefined in my mind is that looks are in no way synonymous with either health or strength. When the photographs were taken, I think I look the best I ever have done, but I was also at my weakest I have been since I was a teenager. My strength levels dropped dramatically and I was lethargic all day. Now I'm back eating more, I have gained a stone but my strength levels have hit new peaks.I am back grappling and doing some powerlifting stuff- activities I couldn't have even considered whilst dieting. The pictures in this blog are some images from the photo shoot- hope you like them!

Anyway for now Stay Strong and train hard- out.

Dieting!

Four weeks ago I started what has to be honest one of the most challenging things I have ever done! Knowing that a photo shoot for my website is approaching I decided to diet down using a pre competition bodybuilders type diet to shed 1.5 stone in 7 weeks and boy has it been tough! I'm 4 weeks in now and have already reached my target weight of 14.7 and am still dropping! The weight has slowed down a little now but I'm sure by the end of it I'll end up a lean 13.7. Body fat levels have dropped from 16% down to 8% now with abs coming through nicely.
Each day it is a mental battle to resist certain foods and to keep up with the training when carbs are cut each week but it has given me a new respect for those who do this regularly to compete on the stage.
Not only that dropping from 16 stone to under 14 psychologically is hard- you feel that all the hard work you've spent building yourself up is going to pot- something I hadn't expected. I'll before and after pics when the diet is completed and let you judge for yourself!

Kettlebells - The Emperors New Clothes??

Unfortunately the fitness world seems to jump from fad to fad thanks to the massive sums of money spent by the unwise public year upon year. From diet programs that claim to lose a stone a week to pieces of equipment that soon are found cluttering up peoples sheds and garages worldwide.
Anything that is marketed as quick or easy is jumped on- take the vibration plate for example- an excellent rehabilitating tool when used correctly but for weight loss just too ineffective to produce any real results. Or for instance the horrendous ab cradle.Designed to make exercise once again 'easier' by easing the load on the neck- one fundamental flaw though- it creates a huge imbalance in the flexor chain with the abdominals isolated these grow stronger, whilst the neck flexors atrophy (as the head is supported) leading to postural imbalances and also increased risk of injury- but hey I'm sure that 1000 crunch will help you on your way to a six pack- what rot on all levels!
Kettlebells have seen a massive rise on the fitness scene with many a unqualified and inexperienced trainer jumping on the band waggon and telling their clients that these are the last word in fitness.
As many of you know I am a keen advocate of all things kettlebells and they are by far my favourite fitness tool to work with. They promote excellent reactive core stability, flexibility, cardiovascular fitness endurance and to a certain degree strength- but- and this is a BIG but, they should not be used as a stand alone tool for several groups of people.
Firstly for hypertrophy. For muscle gain simply don't bother- an untrained individual may experience some muscle growth with kettlebells but an intermediate to advanced lifter should not switch to sole kettlebell use- the same way you wouldn't limit yourself to solely machines,dumbbells or barbells. For certain exercises yes they do provide an extra pull towards the starting position - like a cable- think flys and curls, but for many motions they are simply impractical with the weight needed eg a bench press- the bells would have to be so large that the wrists would be placed in excessive extension and why not simply use a standard lift which will be easier to manipluate?
Some people advocate them as a stand alone tool for athletes- again I say no. Athletes within periodised programs during their max strength and conversion to power stages need to subject their bodies to massive poundages on the barbell that simply can not be achieved with a kettlebell. The instability factor of having two independant bells also lowers the poundage being used and so becomes ineffective. Kettlebels as a light supplement to standard training can definitely have a place in an athletes current routine to improve shoulder and core stability though but it should be just that a supplement.
So who are kettlebells for? They are an excellent supplement to most peoples training - and for a few an excellent stand alone tool.
But those who use them as a stand alone tool should really only be concerned with an improvement in general fitness.They should not be aiming for anything particulary specific as you will not reach maximal levels of strength or endurance or power soley with kettlebells- the heavy load of the barbell is required.
They are also an excellent addition to any athletes cardio vascular conditioning, mainly though in anaerobic/aerobic cross over zone- such as many fighters and grapllers work in.
I train 3 times a week with the bells mainly to improve my grappling fitness- for which they are excellent. However I still put in 2-3 really heavy compound lifting sessions under the bar to keep my strength levels near their peak which I find works best.So don't see kettlebells as another fad- they are not; however see them in the context they are meant to be- as a supplement to a well planned diverse routine.
Stay Strong

Nutrition Pre during and Post Workout

This week I've seem to had many clients confused by exactly what they should be consuming pre, during and post workout.What you consume before your workout will have drastic effects on your training performance. You should be eating 2-4 hours before training - this meal should be comprised of both carbohydrate but also protein. In terms of how much carb you should be consuming you should aim for around 1.5 - 2 grams per kilo of bodyweight of low G.I carbs- i.e porridge,mixed beans,brown rice etc. Your protein consumption should be around 30 grams with this meal too.
Immediately before exercise I recommend consuming 30 grams of high G.I carbs from a liquid source- this doesn't have to be a sports drink but can be for example orange juice,40 grams of raisins, a banana etc- but I tend to opt for a 30 gram energy gel just for ease of use.Remember that you must consume fluid when consuming solid carbs though. If you want to really maximise your performance studies have shown that consuming protein with this carb pre workout hit improves greater endurance and strength than carbs alone and can minimise protein breakdown following exercise.So for instance many times i'll have pre workout gel and also 30 grams of whey protein mixed with 300ml of water before training.
During exercise
During exercise if your are training for the optimum time of 45-60 minutes and your pre workout nutrition has been spot on your shouldn't need to take anything in but water. If however you are training for over this period it is essential that you refuel after the hour each 30 minutes with a 30 gram carb hit ideally in liquid or gel form for easy absorption.With intense training your carbohydrate store will be depleted and studies have shown protein(muscle and organ) breakdown increases by 30% if carbohydrate stores are not in sufficient supply during training- so basically all that hard work is going to nothing and is in fact a detriment to your training.
If you are following a calorie restricted diet for weight loss then you should up you protein intake so that the body has a freely available source of protein to use instead of muscle tissue.
Post workout
Look for about .8gram per kilo of your bodyweight in carbs so for a 75kg man thats about 60grams of carbs. Go for a hit of about 30 grams of protein too. This should be consumed immediately after training while you are still sweating- and so your metabolism still at its peak. If you are really not one for shakes then a pint of skimmed milk and a banana will suffice.But what ever it is you must take this in or again you are severely hindering your recovery and training goals.
After this you should be eating one of your main small balanced meals within about 1-2 hours after this post training snack.
Until Next week Stay Strong
For Personal training in Brighton

increase your bench press

I've had a lot of clients this month ask for techniques to improve their bench press. So this week im going to run through a few techniques to push up those kilos on your bench.
First- to press alot you need to press alot. Eastern block powerlifters often train the same lift up to 5 times per week - at different intensity levels. I don't recommend you jump straight into this however as it is unlikely your body would with stand such a battering- however you should consider putting in two bench training sessions per week working with different rep ranges with each- say 8-12 for 4 sets for the first session and 2-6 for the second.
Second really concentrate on technique- think of locking your shoulder blades back together before and during the lift rather than letting the shoulder girdle protract and retract during lifting. At the top of the lift think of extending and straightening your arms rather tahn just pushing the weight away from you- this can help with thew last portion of the lift. Drive through with your feet and keep your core tight. Keep the chest out. Keep to this form and with practise your kilos will increase.
Lastly think including some power plyometric training for your bench to develop explosive power. - 4 sets of 8 reps of explosive press ups, or plyometric bench press on the smith machine will help build the explosive force needed for a powerful bench-
Carpe Ferrum! - Seize the iron!

Body Weight at home Circuit

Hi - here's the circuit for this week an excellent one involving the laddered approach,

the premise is of laddered circuits that you either ascend or descend the ladder in terms of reps. For this week descend the ladder- i suggest if you have a good level of fitness pick a high number- eg 25- for those not so fit chose a lower number -eg 10. Start at 25 reps per exercise (or what ever number you pick) then after each circuit reduce the number of reps per exercse by one- so 24 reps then 23 - work your way was right down to one 1 rep per exercise. Have no rest between circuits and try to keep working at a good pace.

Hindu Press Ups- 25

Free Squats-25

Superman back extensions-25

Rear Tricep Dips- 25

Burpees-25

Standard Press Ups-25

Crunches-25

the above will give an excellent overall workout

http://www.personal-trainerbrighton.co.uk/

Circuit of the Week Boxing Specific

Below is a great circuit i'm using for my own training- especially apropriate for those looking for round conditioning for the nobe art!

3 mins two hand kettlebell swing

1 min rest

3 mins body shot work on the heavy bag

1 min rest

3 mins continous swing snatch- 1.5 mins on each side

1min rest

3 min head shot work on bag

1 min rest

3 mins clean and press alternating arms between reps

1 min rest

3 mins speed bag work

1 min rest

3 mins alternate dead snatch- alternating arms between reps

get through this once have 2 mins break and repeat once more!

http://personal-trainerbrighton.co.uk/