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Monday, July 1, 2013

Bread n Butter, Behind the Scenes

Fortunately w YouTube, the Biggest Loser and other televised fitness shows and events (crossfit), people have broadened their horizons as far as what can be done in a training session.

Unfortunately w YouTube, the Biggest Loser and other televised fitness shows and events (crossfit), people have also forgotten what should be done in a training session.  

I noticed things changing a few years ago when crossfit took off.  People starting coming in requesting to "Do that thing w the ball and throwing it up on the wall and then running up the hill," which is awesome to have requests and help steer the process, no doubt.  But what people need to understand about crossfit, that's not all those people do.  I've spoken w several "crossfitters," who only train like that 2-4x per week depending on their schedule.  The other days, they're training in other styles such as power yoga, kettle bells, and basic strength training.    So in no way is this a shot at crossfit, I think it's pretty awesome that it took the fear away from box jumps and power cleans, but they do need to show the entire training regime.  No one does crossfit everyday and stays healthy.  I said this about the Olympics too.  They could've really done everyone a huge favor by highlighting the offseason training.  

Above I wrote "basic strength training," and that's a bit of an oxymoron.  #1 strength training is NOT basic.  It's only basic because squats might be the first thing that pops up in google. But I've had clients that only sign up for 1 session per week... Guess what we're probably doing?  You got it, some squat variation. I get into this alllllll the time and just reposted a blog this morning on a similar topic.   
People constantly underrate and underestimate the "basics," because they're concerned w something they saw on television or some new catchy pitch.  Jump training for instance... Plyos vs the weight room.  Studies for years have constantly shown long term improvements when athletes consistently barbell back squat, power clean and other single leg strength training movements vs a straight plyometric routine.  Plain and simple.
The problem is most people aren't very excited about getting into a squat rack for 8 sets and a catchy class and sales pitch is much more enticing, regardless of the science.  Do plyometrics improve your vertical?  Yes.  Do the results fade within a 1-3 weeks?  Yep.

(Sometimes I wonder who really wants results vs who really wants the appearance of trying to get results.)

The biggest loser puts some badass sessions on television and show really huge results... What you don't see is the staff of doctors ready to jump in or the 24 hour monitoring.  That show wouldn't be very good if people only lost what the safety guidelines recommend, .5lbs-2lbs per week.  People lose 1lb and think "that's all???"  

Ideally, you should be mixing it up but definitely sticking true to the "Bread n Butter," for long term results, no matter what your goals are.  There is just too much history and science behind resistance training to ignore it, and new studies are coming out constantly.   
Google "benefits for weight baring exercises," and you'll find pages and pages of information.

We can always say "wellllll... Our body weight is the resistance," and that's definitely true.  But there is a great benefit in loading up the entire body (barbell back squat).  Nearly your entire body is engaged in holding the weight, from head to toe.  Head because you HAVE to focus and be there.  I've always found yoga and squatting to have many parallels.  If you day dream or hold your breath in either, you're increasing your risk of injury.  Barbell back squats can actually help improve your home density... Pretty important :) Your core is engaged, your arms, chest and shoulders have to hold that bar in place, then as you drop, your hips, back, quads, hamstrings, calves, even feet.... Start to heat up and prepare to sink deep... Then rise.  Squatting alone will change your body.

Ideally:  squat, bench, pull ups, maybe a few "mirror moves," for fun, then yoga, kettles and cardio if needed.  I need cardio to shed fat but also enjoy it very much.