Sunday, December 30, 2012

Globo gyms fitness trends to the coming year.


12/29/12

 My  training today:
Warm-up; Stretch bands, Indian Clubs, and joint mobility 2000 meter rowing,  burpees.
Barbell power cleans; Start with dead hang for a few sets, then 10 sets of 2 reps.
Dumbbell snatches sets of 3 reps 10 set. (love those single dumbbell snatches; a lot faster than Kettlebell snatches especially using Oly style bars.) Try them and you will like them!
Second session: WTF, its snowing so don’t want to venture out.
Ring rows:
GHD situps
30 min on heavy bag; with some gear.

 

Trends, fads and failures for 2013 in the fitness business.

            Each year a number fitness industry organizations list the annual new “trends” for the upcoming year. I still get all the major fitness trade journals to keep up with what is happening in an environment that I no longer involved in. Those journals support the “globo Gym” industry, and most exclusively chain clubs as well as the equipment manufactures that provide the club “machines”. ( Sorry folks, I am not a big fan of fitness machines) In looking at the trends, you may want to define trends vs fads. Trend in my vocabulary indicates a forward movement, while fads come on strong, and flame out quickly. Lastly no one wants to talk about failures as that is not good marketing.

 Note this will be a long Blog so if you don’t have the time, you will only see a small volume of my critique of those lists and my trends of where it is going.

            Of all the annual trends prognostications, is the American College of Sports Medicine (ACSM) Trends for 2013 is the best and most professional by review over 3,000 trainers.  All the rest make lists but with little supporting validation as to how they made their decisions. Therefore, most of my review of the industry is based on their well defined work and a minor inclusion of my perspective.

            I believe that the many instructors, coaches, personal trainers from other organizations are really left out of all this edification of what trends are coming and what fell in disfavor with the fickle fitness public. I am sure that those who work the programs in the past were interviewed as to what in their opinion on future fitness activities in the “globo clubs”, but how can that be valid, when the floor people have a vested interest in maintaining those programs. An example would be “spinning”. As a trainer you spend time and money going to a Spinning certification, plus the recert programs so you can maintain your certifications. Then it’s the music and attire you must have to complete the promotion of your micro business. So when you ask a spinning instructor how it is going, he or she will always take a positive approach. You ask the gym owner the same question, and he will tell you the spin bikes are collecting dust and taking up space.

Failures:

            The prime element in defining fitness trends and fads is its failures. The industry never seems to critique its self very much other than lamenting that maybe the profits are down. As an example, how well was the TRX program introduced strongly this year and was it worth the time, space and equipment in terms of tangible results. You would have to be sleeping under a rock not to know there is an obesity problem in the country. Of all the health clubs, gyms and sport clubs, we as a country are not making any progress in taking off the pounds. On the other hand, it may be a little harsh to put all the blame in the fitness industry for not slimming down the nation, but they don’t seem to hit on a successful system as yet or have they and the public is not responding.

            Pilates and spinning are some of the big losers. High cost of these specialty programs that don’t fit in with the rest of the programming and with the economy in the toilet, these extra programs go by-by. People tend to follow the obsolete media lifestyles of celebs that go to the latest fad so the gym owner has to comply to keep his business. Don’t follow the fitness trends of the rich and famous as they are nothing but a bunch of flakes that have more money to burn on anything that captures their whimsical lifestyles.  

            I did not want to bash the gym business as means to provide a foundation for recreation and fitness for the general public. Most all chain gym and health clubs are a great environment to lean exercise and pursue a fitness program without having to purchase a lot of personal equipment. To me the list never seems to change much and it just given a fancy name for exercise.

The  projected trends for 2013 by the globo fitness world.

Educated, certified, and experienced fitness professionals

            That’s always at the top of the list as the organizations that put the list out certify those in the business. Yes, we always need  well educated employees but that should be basic function, not a trend! If you don’t have good people to manage, train your clients or customers, than you don’t belong in the business in the first place. Case closed!!!

Strength training:

            This should never be a trend in the first place as strength training is the foundation of all fitness. If you own a health or gym facility, and your program does not have a strong strength program as a basic foundation, then what to hell are you promoting? I know, give them a comfortable low grade fitness facility, wide screen TV, and Zumba classes and membership will come back year after year like lemmings to the sea.

Body weight training.

            Body weight training is what I use to call calisthenics or old school fitness methods. That sounds first-rate to me as I always used body weight exercise almost daily, however, what are the owners of the big fitness chains do with all the worthless machines if this trend really takes off? If I was a newbie to a gym or health club and did not want to throw weights around for my strength program, I would sign up for a local gym for a month or two, learn all the body weight exercises, quit the club and go to the local playground and do your thing. You could even start an outside group to meet to exercise. Cost; your time. Worse case is go to prison and there is always someone to show you how to exercise so no one takes you “lunch money. I have a few great books on body weight exercise like Convict condition, by Paul Wade, that can show you the body weight exercise in a safe progression and become fit and strong. It’s all good!

Children and Obesity programs.

            This sounds great and noble, but how are you going to pull this off as this is a real labor intensive mission to be an effective trend. Children scare me as a trainer, and if you don’t believe, just fuck up some one kid, then life as you know it, has ended.  Besides being a child, the kid is also a fat ass. If anyone expects you to liberate  30 to 75lbs of fat off Johnny or Mary’s asses, there is not enough marathons or body weight exercise to make a dent in a child  ( I am thinking a 100 burpees daily is a good start) Without life style change, I suggest you get another trainer.

            My suggestion, offer diet and nutrient programming to start as a service, then as the weight come off slowly introduce low grade fitness elements they are so good at and the parents should be happy. This surly a “special needs program” that even for a skilled coach would be challenged to work with, if you can find someone who will do this.

            Schools are a better fit for this program then the commercial fitness business, as they have all the professional personal to handle the physical, but manly the psychological aspects of growing youth. But don’t get me started on school physical ED programming!

Weight Loss Programs

            Weight Watchers and other weight management programs, which don’t even offer exercise, are much more successful than the gym business is getting clients to lose a lot of weight. This is not always a bad thing, as mental and social benefits sometime are more important than having an Adonis physique in the gym culture. Where the gyms are losing out is promoting sustainability once the weight is off……..maybe a partnership with the weight watchers?

            One example of gym weight management. A gym I was working out of had a great spin bike program. The instructors with their personality and programming kept a good following. Even non gym members joined this program as a separate fee. It was a winner for the gym owner.  However, I notice that none of the clients ever appeared to lose weight or gain muscle. However as a weigh lose program this was not successful but as physical-social activity, it was a winner to those who participated.  A young lady asked me off to the side, How come after months of spinning three times a week I only lost less than 5 lbs, what am I doing wrong? I asked her did she like the spinning program; she just loved the program. Then I told her not to stop something physical she liked but address her weight as a separate issue than the spinning. You see the spin instructor loved his ladies and rewarded his class with bagels and cream cheese two times a week as a comfort food reward for training hard. Therefore I enlighten her, that she can still lose weight and keep her spin program, if she just stopped eating the 400 plus calorie bagel each session and looked closely her nutrition program. You see what your lean- mean instructor is not telling you, the 30 min in the spin class will not ever burn off the calories in that bagel. Your instructor however stays slim by having  a calorie requirement of doing 2-3 classes a day , training in road racing, expends more calories than he or she can eat in one day. That is why he is thin. 

Weight loss is all about your food management and the fitness part is a very minor player unless you are a fitness freak or professional.

Fitness for older adults

            What age is being older? Is it 30,40,50,65, etc?  I have witness examples of 18 year olds that can’t do a single push up and 70 year olds that  deadlift 500 lbs. Let’s face it; the “globo” gym business is designed for the under 35year old clientele, don’t bullshit me!  Yet the primary focus now is on capturing the very large ageing “boomer generation” participation that has started a few years back, but it an abysmal failure . The primary reason seniors are not going to join the globo gyms is, they don’t ever feel welcome in an environments that makes youth as the primary client. Personal trainers would rather train a hot 25 year old than a crusty 65 year senior even though the senior will be a better client.  Forget-about-it! Globo gym owners; the seniors will not be saving you bacon!

            Senior woman will sometimes go into a “silver sneakers” program, but not men!  It’s too low grade of fitness and there is very little strength components in the program for being useful in helping seniors. Most personal trainers don’t like to be involved in “special Populations” clients as they are not profitable and very labor intensive.  A small group of men will join a “power lift club, or Crossfit box but stay  away from the globo gyms and opt for playing golf, cycling or swimming at a “Y” My advice for a senior male is to join a power lifting gym or make your own “box” setup where you will be welcome.

Personal training:

            This is a secondary income source for the globo gym business. If you are an independent contractor or work directly for the gym, it’s an extra income stream, just like the “juice bar”. The Personal trainer job title has been degraded so badly, that I have dropped the name I use and no longer provide fitness services as a general fitness trainer to anyone who contacts me. In my experience, the more I become selective as to clients the more successful I become. Of course you are not going to get rich that unless you as a trainer have a secondary income stream like the gyms. Here is the sad news;  the Occupational Handbook put out by the Bureau of labor Statistics, notes a job growth 24%, therefore we can look forward to 60,000 more personal trainers making money in a business with a high failure rate and turnover.  

            It’s too easy to become a so called personal trainer and any one can attend a weekend seminar, take a test, and get your certification. You never have to prove your ability to perform and have experience, to transfer the fitness skill sets you are promoting. Licensing may help as long as there is an approved apprenticeship and not just a new income stream for the government.  This goes for all type of sport specific fitness activities like Zumba, kettlebells, crossfit and spinning, where you get certified over a 2 day seminar and now you can “teach” others and make an income with just a few hours of training beyond those you are now training. It’s a big fucking joke! Only I am not laughing. Good coaches and trainers are usually ex-jocks, or military, who have a fitness experience in the trenches, but now want to show other what they did to be successful.

Functional fitness training:

            I was hoping this trend of functional training was going away as a separate process like ‘core” training. Functional fitness was a trend years back by adding exercise to equipment like stability and Bosu balls to enhance balance and kinestic sense. You can’t really develop strength by just exercising on ball that attempts to challenge your balance or the reverse. If these methods were great strength builders than the Navy SEALs would be using them. Those gentlemen are baddest people on the face of the earth and all they use in basic exercise movements in a real environment we live in. What to hell does doing squats on a bosu ball have to do with enhancing balance while walking down a flight of stairs. Balance is degraded by the aging so to improve the proprioception of balance you never put a client in a machine or chair to correct this aspect. The body is too complex and individual attributes of movement patterns require exercise in a national form, like body weight and, using natural equipment and training in real environment. Crossfit is one of the best programs for functional training, because they don’t really specialize in any one exercise and attempts to cover all modalities

Core training:

            WTF, Here we go again. I guess the media is the biggest problem, with fitness clubs and trainers having to come up with a program for the public, to develop “six pak abs”. Look at the sorry jerks of the Jersey Shore program. They all had “six pak abs” smoke, drink and do a few curls, with a hangover Sex sells…..you know.

            Core training or training the abdominal or mid- section; which includes all the stomach muscles and the back as well.  If you only focus on the abdominal area and not the posterior , you are probably looking at back problems. Separate program for core training is not necessary really all  because that should be part of a total exercise, nutrition and strength program. Here is where the Globo gym finds use for the Bosu balls, fit balls, and of course, wobble boards.     

            They did not mention TRX contraption, which I see in more gyms, or in my world, rings. Basically you are executing body weight exercise using one of these pieces of equipment which is not a bad thing at all, but once again, what are they going to do with all those expensive machines. You may just get that abs, but it not easy without a lot of hard ass busting training.

Group Exercise:

            Group exercise will never go away, mainly it is a second income stream and keep turn over down. Group training is actually not a bad thing as it is the main foundation of the Crossfit movement, which trends never mention either.  To compare the Globo gym group exercise model and Crossfit, the globo gym separate the members in a dance floor setting with little equipment and the Crossfit performs the exercise in the main floor gym using all the gym equipment.  Like I said, group exercise can be a great program, but it highly depends on a personal trainer or coach, with a good personality and skill sets to demonstrate the exercise.

            From the gym owners perspective it a positive income programming, less labor intensive. Its just good business. These programs can go from low grade Yoga to the “boot camp” in-you face exercise routines. If you want personal training in a globo gym it’s costly, but to save money, you can get a “small group” package and spread the cost to a few other members.

You may not agree with all this shit, but give it some thought when you signup to a club especially a long contract. Also the big chain gyms are now owned by holding companies that  focus on profit over the human element.


BEEP BEEP, that’s all folks!   

Ken

“The mission is sacred”

Sunday, December 16, 2012

Zercher squats on the menu today


12/15/12

 My training today; Stretch bands, pushups, pullups. Also a 2 mile walk with a 40# Xvest.
Zercher Squat with fat bar 10 sets of 3 reps full depth.
Dumbbell clean and press 8 sets of 5
Heavy Dumbbell floor press 3 sets of 5 reps.
Later in the day;
2000 meter C2 rowing, 30 sec hard,30sec easy
20 min on heavy bag kicking and hands.

            Zercher squats was the brain child of Ed Zercher, who was one of the old time strongmen lifting era. Ed lived to 93 years old before passing away in the 90’s so it never slowed him down. The Zercher squat was ideal for those who did not have squat racks like myself and would have to deadlift the barbell to the quad area, squat down, rest the bar on the legs, to reposition the weight to the crock of the arm, then perform the squats. It looks like it’s painful and it can be with heavy weight. There is always some fucked up padding arrangement, which only complicates the lift position. Myself I found that the 2 or 3 inch “fat bar” is a little more forgiving then the oly bar diameter.
            The Zercher squat has found its home in the strongman training gyms with  some of the events requiring a weight in the crock in the arm arrangement. Like most lifters who use weights, I use this lift infrequently in place of the front squat, which are more quad dominate exercise . However, it is not a bad idea to do this a couple times a month for more core stabilization as well as great leg training even in low rep routines. Don’t be a pussy, try them!
"The mission is sacred"

Monday, December 10, 2012

winter training


12/10/12
 My training today:  2000 meter C2 rowing, Stretch bands, pushups
Up the rack; duel Kettlebell clean and press;
12kg,16,20,24,28kg sets of 5 reps( did one set with 32kg single.)
Barbell rowing: 225lbs set of 5 after each kb set.
Close grip: bench press with speed.  
GHD sit-ups 4 sets.

Training in cold

            I will never profess to be an expert on a lot of things fitness, but I know a plenty about training in cold weather. Other than my stint in the Navy in tropics or desert locations, I have always lived in NY State,  where there is lots snow and freezing weather. How cold was it? “Cold as a whore’s heart”.

            Months back I was reading an article in Starting Strength, by Bill Starr on his adventures of training in winter months. Bill Starr National class weight lifter and coach.  As he would say, made the “biggest strength advances in the heart of winter”, in primitive training environment, like an old barn. I agree with Mr. Starr 100% as I always looked forward to winter, not for cold ass weather, but for the opportunity to train my guts out without overheating sweating my ass off.

            I could afford to get inside when winter rears its ugly head and go to local Gold’s or “Planet Fatness”, but they don’t have any equipment I would ever use.(WTF I don’t use any machines) Therefore my gym mates and I either trained outside, in a garages, or unheated rented buildings like most power lifters do during the winter months.

            When I trained for running races years past, my best conditioning was in the spring when the season started. Those who did not run hard in the winter or not at all, took all spring to catch up. During my Korean karate days, it was normal to have no heated training hall or sometime outside.

             Now a days I have a steel building(crossfit style box) that has a heating system, but I never use it. When the system was activated, heat changed the dew point, and then in a short time, the steel barbells, Kettlebells, pull-up bars would sweat…… then rust. So I never give it a thought anymore that I even have a heating system.

            How to I keep warm when it 5 deg. Outside? Work you ass off, numb-nuts! There are however, a few items that makes the day more pleasant. For head (that did not sound right) is a beanie or skull cap, where heat liberates the most, and you can shed it as you over heat. Hands are a tough issue! I don’t like wearing gloves ever when lifting, but you have to pull back some to keep you hands from frostbite. Actually, if your hands sweat, they may stick to the very cold bar….no shit! I wear light painter gloves, for long duration Kettlebell lifts but leave them off if I am doing single lifts on the barbell with big globs of chalk.

            As for the rest of the body, that becomes a personal preference in winter attire. Normally some sweat pants and hoodie( you always look bad with a hoodie). Actually I only don light sweats and hoodie and  even that comes  off at times when you are overheating; so I am down to a tee shirt. Or there is “Under Armor” that kind of wicks away the sweat and keeps you warm.  Hell, when I ran years ago I only wore a hat, gloves, shorts and sun glasses (snow glare is a bitch on the eyes) and never had any adverse issues other than bleeding nipples. All most forget, a little extra in the crotch for the private areas.

            Only down sides with winter training, if you bicycle, the wind-chill factor can take ambient temperatures to new lows and makes protection a real challenge.  I never found a good foot protection that fits the bike and keeps me warm at the same time. The last thing is when you go for extended training sessions even in the gym, you will sweat even in below zero temps, so if you decrease your effort or stop for a time, the restart will not be pleasant. Matter of fact it will suck!
Ken
“The mission is sacred”

Sunday, November 25, 2012

fix the fixation.

11/24/2012
The picture shows my method of improving fixation on Kettlebell lifts using accommodating chain lifts.  The 60 lbs of chain is only 60LBS at the top of the lift where the fix-ation is required. It also tends to pull the “scap” back. I follow this up with static holds with the Kettlebell in a finish position.

WKC wants to clean up poor lifts from now on in competition meets by requiring solid fixation or come to a stable stop at the top of the lift. Sounds a little anal but it are really for safety as crappy lifts are NFG!

Warm-up: today all the warm-up will be is joint mobility as the WOD is going to be 1min/1mim intervals for at least an hour.

30 sets of exercise performed for one min. and followed by 1 min. rest is today’s program. The setup is key so you have the equipment ready between sets. Make sure you don’t get “gassed” so the next set is a “walking dead set”

Disclaimer: don’t do this kind of training unless you understand the impact on the body of each exercise so programming is very advanced! (That’s a little bullshit as this is just chaos training)

Tuesday, November 06, 2012

NYC canceled the biggest Marathon/My training reset


11/5/12

Back to training after a long week layoff from the summer training. I normally don’t take a lot of  time off as I recover after a couple of days, however, I found that prolonged layoffs are unnecessary and counterproductive. I felt like shit after 3 days. The “Sandy” storm diverted my life style for a week due to the loss of power and looking after others during the emergency.  Anyway I will not start where I left off that will be suicide and injury outcome.
Lets startup again: 20 rep stage for hypertrophy for at least 2 weeks to check out the body and what need improvement.  
Start with low weight KB,DB and BB exercises, followed by body Wt, sets as backup. 30 min of exercises; 20 in all like Deadlifts, DB clean and press, KB snatch, Ring pushups, etc. 

NYC canceled the biggest Marathon.

            Just on late Friday the organizers of the New York City Marathon canceled the race due to the aftermath of “Sandy” mega storm and its huge impact on the city and the sounding areas. The city was in no position to put on such an event this size, as it goes through all five boroughs  in areas that are not living well at this time. Lights were out,no water, heat, in many areas in the city as they made the announcement.
            The decision to stop the race come at a loud out cry from the media (pressure from pubic) and people on the street, who put up such a stink that it forced both the mayor and the race leaders, who did not want to stop the race. What really put the nail in the coffin was a front page picture in the NY Post of mega Kw generators standing by for the pre race party what could be used for homes and business without power.  I have run a lot of marathons and ultras in New York City, and the public has always been great. However, as so many people are going without food, water, transportation, and a place to live, runners would have a very cold reception. Father more, I even think they may have heard some boos and rotten fruit as a protest. Therefore the race  canceled saved the runners a unpleasant event on all fronts considering all the inconveniences. Lastly the race organizers should had “man-up” and stop the race after the storm, knowing the impact, but instead they procrastinated and made people from overseas come to NYC all to be told the race in not happing.
         Runners are good people who just want some physical enjoyment and would have accepted the change for the good of the community. But a big boo for the NYCRRC management for not supporting the community needs from the outset and it going to take some doing to recover this event.
         As a side story, one of my first marathons many yeas ago was in NYC when they ran the even totally inside Central Park. Central Park is was a great run at the time as there was less than a thousand runers, really colorful tree lined race course. Having run the last race in Central park when it got too big in the late 70’s during the running boom, I can attest that it was just for totally committed marathon runners. Four, six mile hilly loops, of central park with only family to watch made for a very tough marathon!    
Maybe next year we can all forget what happen this year and move foward to have another mega event and recover the excitment of this race has always projected. 
Ken 
"the mission is sacred"  

Saturday, October 27, 2012


 

10/23/12

 My  training today:

Warmup; Stretch bands, Indian Clubs, and joint mobility.

21,15,9,6,3 reps for time.

I arm Kettlebell trusters L/R( that going to suck with double the squatting)

Pullups; no kipping (homie don’t do kipping with fucked up shoulders)

 

More fallout from The Tour de France doping

            A Dutch bank(Robobank) has pulled out of sponsorship after 17 years of professional cycling, especially the “tour”. This is a huge hit for cycling!  The Nevelands’s  has always been an avid  supporter of bicycling and speed skating, so it comes as a shock that a significant sponsor of one of the most promoted sports; professional cycling is pulling its support. This is not surprising by the adverse shit coming out about Lance Armstrong and doping humiliation. Remember, it not just one cyclist accused of doping; it’s the whole tour competitors that is in question.  

            The question has to be asked; can the tour be “clean” and be credible for those who stand on the winners podium. It has always appeared to be such a great spectator sport and a magnet to those who like to cycle and become fit, that maybe some of that Tour de France will rub off on one’s self.

            The fucking thing is a sad state of affairs when it comes to cycling. I lived in southern France for two years in a town of Villefranche sur mer. One day all in the small town came out as the “tour” is coming through the town center and over to Nice, France. You waited for a couple of hours as you did not know when all of the cyclist comes through the small village. When they did, the 100 on bikes came and went in less than 30 seconds, but the village was in a state of jubilation that lasted for days! 40 years later, I can still hear the sound of the chain wheels of a 100 bikes at 20 MPH passing by……..You just have to be there.

The mission is sacred

More fallout from The Tour de France doping


 

10/23/12
 My  training today:
Warmup; Stretch bands, Indian Clubs, and joint mobility.
21,15,9,6,3 reps for time.
I arm Kettlebell trusters L/R( that going to suck with double the squatting)
Pullups; no kipping (homie don’t do kipping with fucked up shoulders)


 
            A Dutch bank(Robobank) has pulled out of sponsorship after 17 years of professional cycling, especially the “tour”. This is a huge hit for cycling!  The Nevelands’s  has always been an avid  supporter of bicycling and speed skating, so it comes as a shock that a significant sponsor of one of the most promoted sports; professional cycling is pulling its support. This is not surprising by the adverse shit coming out about Lance Armstrong and doping humiliation. Remember, it not just one cyclist accused of doping; it’s the whole tour competitors that is in question.  

            The question has to be asked; can the tour be “clean” and be credible for those who stand on the winners podium. It has always appeared to be such a great spectator sport and a magnet to those who like to cycle and become fit, that maybe some of that Tour de France will rub off on one’s self.

 
 
            The fucking thing is a sad state of affairs when it comes to cycling. I lived in southern France for two years in a town of Villefranche sur mer. One day all in the small town came out as the “tour” is coming through the town center and over to Nice, France. You waited for a couple of hours as you did not know when all of the cyclist comes through the small village. When they did, the 100 on bikes came and went in less than 30 seconds, but the village was in a state of jubilation that lasted for days! 40 years later, I can still hear the sound of the chain wheels of a 100 bikes at 20 MPH passing by……..You just have to be there.

The mission is sacred

Globo gyms are having hard times.


10/20/12

           My training today is my special 1min work and 1min rest routine, using a new exercise each min. for an hour. 30 different exercises in one session. You can’t do this routine in a commercial gym or fitness facility, as the equipment of space will not be available. Let’s hear it for the “Garage gym”! (barbells, dumbbells, kettlebells, sandbags,logs….you get the idea.)

            I think we can all agree that the national economy sucks and any business is struggling in some way. A week ago one of the Gold’s gyms in my area filed for chapter 11 which is a signal that the business is in the crapper. Gold’s is  the classic Globo style gym, more on the upscale side, as they tend to be higher priced than the other franchises and much higher fees than the “planet fatness” low grade fitness chains, that have popped up in the last few years.

            As with a lot of fitness has changed over the years, Gold’s has always kept up with the times. I can remember many, many years ago training in the Venice, Cal. Gym started by Joe Gold and where Arnold trained and become famous. Joe also started World gym after selling the Gold’s name going back to the Hardcore style.  The first Gold’s gym was as hardcore as it gets. Heavy barbells, dumbbells, hardcore bodybuilding, and lots of “juice” . I am not sure, but I did smell testosterone as soon as you got on the floor!  If you did not lift heavy, hard, and aggressive, you need not enter. That was the real “I pick them up and put them down” style of training. Fast forward and Joe Gold selling out and now they follow the flakier trends of the general fitness public.

            Here is a lesson I learned about the gym business having owned or operated several. There are a very few members that train consistently, and come every day, and get measurable results. You don’t want really want the “gym Rat” who comes every day either.  They take up space, spend too much time training consistently, and above all they frighten the rest of the fitness public that  can’t nor willing to achieve the results they want.  If you are a “hardcore” gym customer, you are a poster boy or girl for the gym, or a problem child.  Also personal trainers stay away from the “gym rats” as they can’t suck them off, to make money.

            Gold’s as a franchise today has about 700 gyms worldwide and provide all the services that you will ever need to become fit and healthy. Gone is the “Hardcore bodybuilding” perception and now embrace all type of fitness from bodybuilding, Metcom like spinning, Zumba, and now “crossfit “ style training is now emerging as the new trend.

            Getting back to home, the Gold’s in my location, is a demise of quality fitness facility, as they always had the best equipment and management that you will find. However, I look at it as an failure  of the fitness public that puts a low class priority on their fitness by going cheap for fitness facility and training opportunities…….and the results bare this out.

The mission is sacred

What a way to spice up Zumba….sex!


10/19/12

My training today:
warm-up,  with stretch bands, Indian clubs, ring pushups, ring rows. 1000 meter on C2.
Safety squats: 8 sets of 5 reps. Not too heavy but set in hole for last rep and that is always a killer.
30 min on heavy bag.
            A young lady and a Zumba instructor in Maine made national news by being arrested for prostitution and tax evasion.  I often saw advertisements for Zumba classes all over my area, its seems like every gym has a program.  Zumba was a ethnic dance turned into a fitness craze by having fit young ladies gyrating  “like sweating to the oldies” in a more aggressive dance routine. However, this instructor ramped up the sex appeal, by offering real fornicating sex as part of her business. Not having first hand information on her business, but I can assume that her gym was the hottest in town!
            There is nothing wrong with Zumba as part of your fitness program, but I can’t see how it’s going to provide the other attributes like strength, mobility and progress programming you need to become fit. Some Zumba instructors have opted to augment their programs with adding hand weights, bands, and other movements to keep customers when they don’t lose 50 lbs of fat and look like a runway models. I can’t see men doing this form of exercise except to snag chicks or you will lose all your testosterone in one session. Also a 200lb housewife is counterindicated!

“The mission is sacred”

Friday, October 19, 2012


10/18/12

 My  training today:

100  reps of 12kg KB snatch as warm-up, along with stretch bands, Indian clubs, ring pushups, ring rows.  Bike turbo 15 mins.

Trap bar deadlift:  6 sets of 5 reps:  with chains.  < 1 min rest.

Kettlebell floor press.  5 sets of 5 reps.(deLorme Protocol)

Dumbell tricept extention, pushup combo 3 sets.

Dumbell cleans. 3 sets of 10 reps.

Pavel’s “deLorme Protocol.

                Pavel, although noted for his very successful Kettlebell programs, he also excels in general fitness programs and joint mobility Russian style. He has a program called “Grease the grove” which is famous for progressive increases in any exercise you may want to add bigger numbers. I have used the “grease the grove” for a number of body weight movements, but stayed away from the weighs in that progression mostly except for snatching. Now I want to experiment with Pavel’s “deLorme Protocal” devised by deLorme and Watson.(Beyond body Building, Pavel,Dragondoor,2005) There is an Oxford protocol which is 10,10,10 progression similar to the 10,5,10 reps, but it is not as effective in previous experiments. (Arnheim & Prentice, 1993)

                The “delorme protocol” is a short progression using one of the lifts to increase muscle hypertrophy  and more strength in that lift.  Why it is not used to often, as it takes a lot of mental fortitude to go from 50% load to 100% is three sets. Few train or should train at 100% but this is based on the 10rep max. Example your best 10 rep bench press max:

200lbs is your100% 10 rep max bench

50% is the first set at 100lbs for 10 reps

75% is the second set at 150lbs for 5 reps

100% is the last set at 200 lbs for 10 reps

                As you can see, the progression from light to heavy is quick and very intense and a lot harder than it looks, once you try a set out. I chose to use as my experiment, the Kettlebell floor press for increasing my tricep strength without fucking up my shoulders anymore than they are. My first try was with a 16,20,28kg. The first grouping was good, but when I tried again with a second group, the last set took all to complete. Based on my experiment, I will only be doing no more than 2 rounds for now. When I want to increase, I will have to duck tape small plates to the bottom of the kettlebells to small increases. Shit maybe I should have used dumbbells! My goal is to get the 40kg for 10 reps, and keep shoulders so they can recover. (you only jump off the cliff once! Never a second time)

“The mission is sacred”

Saturday, October 13, 2012

Look at the bad guy


10/13/12

 My  training today:
100  reps of 12kg KB snatch as warm-up, along with stretch bands, Indian clubs, ring pushups, ring rows.  1000 meters rowing.
Safety squat bar:  6 sets of 5 reps: good low squats with chains.  < 1 min rest.
Heavy dumbbell I arm rowing:  5 sets of 5 reps. No straps grip getting better.
Dumbbell standing press: 5 set of 5 (neutral grip)
A few log presses.
Heavy bands press down for triceps 6 sets of 20
Hammer curl: 5 sets of 5
Kettlebell swings 32kg, 5 sets of 25 res.

Heavy bag hands and feet for 20 min. cooling down. ( Never did cool down WTF you are killing a bag)

 

 

Look at the Bad Guy!

                Tony “Scarface” Montana shouted in an upscale night club” look at the bad guy, that’s me the drug dealer” referring to himself to a stuck-up, self-righteous viewers. That is what the Lance Armstrong doping incident reminds me of. Wow, we all know now that professional cycling is full of drug use by the revelations that have come out in the dinosaur media in the last few days. Where to fuck have they been all this time!  We could not figure this shit out, when you have 100+ strong paid professional road cyclists, riding at max heart rate, for 2,300 miles in 20 days, that you may need a good “breakfast” (in my gym, we called performance enhancement drugs “breakfast” to start the day.) The promoters, fans, trainers, doctors, regulators, had to turn a blind eye to the race results and the performances so the sport thrives and all have a fat paycheck….that’s life in the fast lane.

                So now Lance is the serial doper of the year, and the legions of snitches and disgruntled team mates who’s own drugs were not a good as Lance’s, to win the day, have come out of the closet like the worms they are. It’s so bad, that when Lance’s seven Tour winning are rescinded in the record books, there will be no one moving up to take his tour winning spots. That is because they were all doping!  Yes fans, most of the last tours that Lance the doper did not win, the winners also were disqualified for drug use. What a fucking sport!  Makes me want to cut up my carbon fiber road bike in small pieces.  

                 Word has it, the tour de France this year is “clean” whatever the fuck that means!  Wake up public, professional sports is all about the pay check and the numb ass sitting fans, that needs to be amused while drinking beer and sucking up bad food. No wonder we have an obesity problem. Hell we spend our recreation time sitting behind a TV (wide screen) or on some high priced stadium seat, and that is our sports. Oh yes, we  Now you can purchase  overprice jackets and ball caps made in China, to show your support to these overpaid professionals in the life style they required and you will never have, thanks to you the FAN. As soon as the Olympic Games allowed professionals, I turned the TV off have not watched it since. TV channels only promote the sports that they can make money from, all others are fringe sports.( Beach Volleyball has a different aspect, called Sex where uniforms are optional)  

                Lance; they screwed you after you served them so well, as you were just part of a very large conspiracy to promote professional sports, which has nothing to do with fitness,  so a few can make tons of money.  

.  If you really like sports, get off your ass and play….don‘t watch!   

Rant complete!

 

Saturday, September 01, 2012

Lance, tell them to go “off themselves”! better yet, just act as thought they don’t count!


8/31/2012


                The guardians, (USADA) of the “clean athletics for today” just passed judgment on Lance Armstrong the winner of 7 Tour de France bicycle races. He will be stripped of all his races winnings in the Tour de France races for “performance enhancement drugs (never verified by drug testing protocols in 12 years of competition) so where is your scientific data to prove without a doubt that Lance “cheated” by injecting a miracle substances that will make you a winner.  Bottom line, you cannot, nor he would have never completed 7 Tour wins without rejection if he had a bad test results. Here is a shocker! If you did not have a valid positive drug test on Lance in over 400 tests, then what about the other competitive bikers that also passed. You just validated the sport as corrupted. Note: several of Lance’s snitches are still competing or will be able after a short ban, as long as they rat out Lance.

                Lance Armstrong is a uniquely talented athletic who has one the highest recorded VO2 uptake, and critical work capacity, so he has the genetic profile to be where he was, and no drug can trump that. Beyond his physical prowess, he beat cancer and now successfully raises millions for cancer research and education. If he used drugs he they could not have been that present in his system or he would have failed drugs tests. Drugs or no drugs he is still going to win.

                I am old enough to be involved in both endurance and strength sports competition over the years, as an amateur, who could perform at competitive level. As a competitive athletic in ultra running(100 mile race time in less than 16:hours), I used  some drugs to keep inflammation in check for the hours of running  that allowed me to compete, not beyond my genetic capability, but to sustain my performance so my body will not breakdown anymore than necessary. The people I competed with, also did the same thing so, if one is “using” you can bet your sweet ass everyone else is also using.  Here is the big secret of sport performance……it genetics, plain and simple and no drug is going to make you the champion that day and beyond. The gifted athletics need at times drugs so they will not physically degrade. And can no longer compete due to physical breakdown of the body especially during training.  It’s all about pushing physical limits and still performs to get to the winner circle in one piece and recover.  

                Lance , tell them to stick-it where the sun don’t shine and at the end of the day they will never be able to replicate whatever you do in biking, or  sport you peruse. Tell the” snitches” and “haters” to eat shit and die as the only part of lance they have ever seen, is your back.

            My training today was a 1 min. work sets, 1 min rest sets, for one hour. (Warm up does not count)  20 min on bike rollers( speed work)

            The exercises used today were a little more stressful for a min, like kettlebell thrusters, heavy DB pressing, Kettlebell long cycle, heavy dumbbell row, and GHD sit-ups barbell deadlifts. Also put more emphasis on the striking of the heavy bag more forceful.  30 exercises in the routine. It’s like doing mega WOD

Yesterday I did 30 on bike turbo for intervals and 30 mins of barbell power cleans and DB squat cleans.

Sunday, August 26, 2012

what going on with Dragon Door?


What’s going on with Dragon Door?

                The blogs are saying that the prime mover of the Dragon Door organization is losing its favorite son, none other than Pavel Tsatsouine , The Russian trainer who brought back Kettlebell lifting as an art form.  I don’t know what will be next for Dragon Door enterprises as Pavel and that name is almost one in the same, so its got to be a downer. As for the RKC certification, that will sure to be a big speed bump.

                I got into lifting kettlebells around 1998, when Pavel started to promote that new fitness process, that was really nothing new, but Pavel packaged the Kettlebell as a total process of training, certifications, Media, and above all, his brand of Kettlebells.  The Kettlebell that Pavel promotes is really a crude version of the international Kettlebell sport uses, which has a volume and handle configuration that is not favorable to high rep sets of the basic lifts like, long cycle, and snatches.  I got rid of his kettlebells years ago and converted to the pro style kettlebells and my hands no longer look like fresh cut steak.  Also Dragon Door kettlebells are also the most expensive for such crude Kettlebell.

                Don’t miss read me, but Pavel has a lot of great ideas of training methods, and using kettlebells for general fitness. He is also a great promoter of muscle mobility and rehab which is key to any high stress exercise.  I just was never a Kool-aid drinker of his KGB, Spetsnaz style of training and just used some of his periodization methods which is a blend of old and new methods.  All that “Comrade” shit never connected with me, so when it came time to get certified, I opted to go to other organizations. 

                Pavel’s certifications have been very successful in terms of attendance and promotion of trainers. Like his kettlebells, the certifications of RKC program will set you back over $ 2500 before you start buying kettlebells. When I took My AKC  cert, I was given a complete set  of Pro kettlebells, plus the certification for $1000. Any of the Kettlebell certifications really don’t prepare you to be working as a trainer, unless you have knowledge of all levels of fitness, and exercise science.  I attended no less than 4 certifications, 2 workshops, and trained independently for 2 years before showing anyone how to use a Kettlebell.  I don’t know what the future holds   for the RKC/Dragon Door program, but I hope it all works out for everyone, as they are serious people like the rest of us.