Crappy Trainer Techniques - A series....

Introduction 
Over the past few weeks I've been contemplating writing some non-politically correct blog posts about some stuff I see in the gym that would earn a "Suck Status" for a personal trainer.  I really didn't want to "rant" but the more stupid stuff I see going on at the gym, the harder it is for me to keep my filter shut.

Blogging should be about educating, informing, and getting stuff "off your chest" and that's exactly what this series is intended to accomplish.

I have to admit that I have done some dumb stuff with my clients through the years, and I wish that someone would have pointed out exercises to avoid and beneficial movements to include in my programming.  I am still learning ways to improve as a trainer and will continue to get better.

I intend on providing my clients and athletes the best training and programming I possibly can, and it annoys me that some trainers are just going through the motions and are not providing any real education and instruction for their clients.  What's worse is when an exercise is being done wrong and it's completely ignored because of a trainer that is too lazy to actually  "teach" something.

"Now give me 2 minutes on the elliptical so we can  burn  some fat!" 

When I first started personal training the Internet wasn't thriving with information, so a lot of my learning came from trial and error.  It amazes me that with all of the "good" information and advice that a trainer can attain from reading various articles and blogs of some of the most successful people in the fitness industry, some trainers think they know it all and chose to ignore the opportunity to increase their knowledge.

The real "loser" here is the paying client.  Most clients don't realize they are getting ripped off during their training session.  For most people, if they break a sweat or feel a little "burn" in their thighs they've had a good exercise session.  There is more to a good training routine than being thoroughly exhausted or being sore the next day.

Time to get on with the series.  If your trainer does any of the following, please inquire the purpose and effectiveness of the exercise or protocol.  If you work in a gym or workout in a commercial fitness facility chances are this list is only the tip of the iceberg when it comes to crappy trainer techniques.

Crappy Trainer Technique #1
Having your client jog for 2 minutes between sets of tricep kickbacks, lateral raises, or another "small muscle exercise".  Basically having your client jog or perform the elliptical between any resistance exercise is somewhat pointless.  As Jason Ferruggia stated many times, "It Ain't Strength Training Unless You Are Getting Strong".  Throwing in an obscure cardiorespiratory exercise between a set of a resistance exercise will deplete your energy system even further and there will be insufficient recovery to achieve any sufficient strength gain.

Why do trainers do it?  It appears that some trainers feel that they need to have their clients gasping for air throughout the training session so that the feel like they got an intense workout.

Another theory of mine is that the trainer wants to waste time.  Some trainers are not educated enough to teach exercises that actually matter (squats, deadlifts, proper pressing exercises and pulling exercises), so wasting 2 minutes here and there gets the session over without any real teaching or instruction.  It's pretty easy to talk for 2 minutes while a client is on a piece of cardio equipment, but it's hard to correct posture and a deviated movement pattern.

Next blog I will discuss another Crappy Trainer Technique that we see way more often than someone performing curls in the squat rack, stay tuned....

Training With Freedom

I've been in a training "rut" recently and after reading several blogs of other fitness folks, it seems to be going around.  For the past 4 months I have been following the Conjugate/Westside system, check out a sample here.  Basically 2, max effort days (Upper/Lower) and 2 dynamic days (Upper/Lower).

While I was experiencing solid strength gains and performing new movements with bands and chains, my body started to fall apart the last few weeks.  More importantly my mind was bringing me down.

When I went to the gym it felt more like a chore, the passion and drive I had during January and February were gone.  When the mind isn't connecting with the body the intensity of a training session is pretty mundane.

I was training to get stronger, not for powerlifting, just for my personal pride.

I was doing movements specifically to increase my bench, squat, and deadlift.  From an outsiders view my training sessions appeared to be focused on an up coming powerlifting meet.  However, there was no meet.

Max Effort Board presses, Max Effort Good Mornings, and 8 sets of 3 dynamic bench w/bands were getting me stronger and I was winning the competition against my only opponent, myself.  Then the gains and progress slowly started evaporating.

The final straw was when I got "planted" on a Max Effort Box Squat that wasn't even that heavy, I said "screw this" and decided that at my age (36) I should focus on a style of lifting that makes me feel younger.  Not being able to get my ass off that box made me feel like a old, tired slug.

I read a blog from Bret Contreras regarding "abandoning your strength goals" and that seem to be the turning point.

I needed to make lifting fun again.  I needed to do something that made me "fired up" when I thought about the gym.

After reading articles on various websites and looking at some training logs of some off my "peers", I put some exercises and set/rep schemes in a blender and came up with my tentative plan.

Strength is still my main focus, but not at the expense of feeling beat up and run down.  I'm not going to be that guy deadlifting 225 for 5 and calling it a day, but I certinley won't be going for a max effort lift each week.

Increasing mobility/flexibility and improving body composition are some things that I hope to achieve with my break from a "structured routine".  Olympic lifting movements with the addition of sprinting and plyometric training sessions can achieve better mobility and also improve work capacity.

Conor Nordengren had a great article about why trainers shouldn't write their own training programs, and I wholeheartedly agree, most of the time.  However, at this point in time100% "instinctive training" seems the approach that will light a fire under my ass when I walk into the gym.

While I still am in the works of getting my actual "plan" dialed in, I have some guidelines that need to be incorporated:

-I will enter the gym with all out "intensity" every training session.
-I will be lifting 4 days a week, Monday-Wednesday-Friday-Saturday
-I will perform Olympic Lifts 2x a week (Snatch, Clean with variations)
-I will squat 3x a week (Heavy, Light/Rep Work, Dynamic or Front)
-I will deadlift once a week (Following Wendler's 5/3/1)
-Friday is "Pump, Bodybuilding, Meathead" day (Don't judge me....)
-Prowler, Sled Work or Hill sprints must be done 2x a week.
-Steady state cardio will be done for at least 20 min 3x a week.
-Training 2 times a day is okay if programmed correctly.
-Leg Extensions, cable crossovers, and tricep kickbacks are still LAME!

Over the next 4 weeks I'm going to keep track of my "unconventional" plan and see where it takes me.  Then it's time to retest my lifts and go back to one of the best programs ever, 5/3/1.

While I'm following my "Freedom Routine",  I'll be taking some notes and keeping track or exercise selection, sets, and reps.   I'll evaluate progress or if things don't go so well, I'll chalk my little experiment as a learning experience.

 If going to the gym seems like a "task" instead of an "event", maybe it's time you train with a little freedom and be a little unconventional, it might be just what your body and mind need.