Rule #3 is The Simplest of the 5 Rules of LASTING Weight Loss
Are you ready for Rule #3 of my 5 Rules of LASTING Weight Loss?
So far we covered:
Rule #1: Get Clear
Rule #2: WORK!
Now, let’s talk about a SIMPLE - but not always EASY - rule…
Rule #3: Embrace Simplicity
If you want to achieve your weight loss goal and have LASTING success, then you need to simplify things.
If you make things too complicated, you won’t consistently execute, and you’ll get frustrated, burnt out and ultimately quit… Have you ever done that before? ;-)
Sure, you need to make educated decisions and follow a well-designed program, but you can’t let the burden of too much (too much information and/or too much on your to-do list) slow you down…
It’s the same thing in life and business -You have a choice…
You can either be overwhelmed and struggle to get your massive list of things done or you can do a few things extraordinarily well.
Sure, the human body is a very complex machine and scientists and far smarter people than me have been studying weight loss for longer than I’ve been alive, but at the end of the day it really just comes down to consistently doing a few simple things really well.
In fact, we teach our clients to focus on 3 things:
Participate in an Efficient & Effective Exercise (Training) Program
Follow a Realistic & Simple to Implement Meal Plan
Surround Yourself with a Community of Like-Minded People
Of course, each of these has its complexities and it’s taken us years of practice and implementation to figure just what works best, but at the end of the day you can start by asking yourself:
Did I exercise and/or get in enough movement today?
Did I eat real, unprocessed, whole-foods focusing primarily on protein, veggies, and water today?
Did I put myself in a positive environment that supports my goals AND makes me feel good about what I’m doing? At the same time, was I able to provide support or lift someone else up who has the same goal as me?
If you lose focus and become distracted by overwhelm, you can’t be the best version of you.
So, SIMPLIFY!
Here’s another part of simplification...one that’s going to sound strange coming from me…
Clear out the information overload!
You can’t study a dozen different “experts” or jump from one program to the next.
Pick 2-3 experts in the field that really resonate with you. Follow one program that actually makes sense and feels right in your gut...then stick with it!
At the same time, consider pausing your learning/following/reading/watching other non-weight loss goal-oriented information. Simplify your life and focus on a few key things that are most important to you. By the way, your health & happiness should be at the TOP of the list...especially, if you want to be a great provider/supporter to your family & friends - you’re not good to them when you’re sick, tired, unhealthy...dead.
So, put all that other stuff on hold for a while...
Ignore them.
Put them in a folder or on the shelf.
DVRTV shows...see if you really miss them.
Unsubscribe from email lists - hey, if I’m not providing you the information you need to achieve your goals then I encourage you to unsubscribe from this newsletter - there’s a link at the bottom of every email I send out.
Identify what success looks like to you and come up with a plan to achieve it - COMMIT to that plan. You can certainly refine it and update it...or better yet...simplify it. Then it’s time to focus on execution.
Simplicity will lead to Clarity, which will lead to the ability to take rapid, decisive action…
Anything else will slow or even kill your progress!
Keep it simple, "TRUST THE PROCESS & TAKE ACTION!™
If you've been following my emails from last week you know this is the week we start the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution on social media, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off on me.
www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup
Stay healthy my friends,
Coach Gomez
P.S. See if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!
1. Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost-effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)
2. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4-week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line. (One caveat, This is recommended for clients that are independent and need a little coaching but are very good at movement and training on their own)
3. Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
Rule #2 (The 5 Rules of LASTING Weight Loss)
This week I’m covering my 5 Rules of LASTING weight loss.
Last time, I discussed Rule #1. Check your email if you missed it. The subject line was “The 5 Rules of LASTING Weight Loss.”
Here’s Rule #2: WORK!
Just about every infomercial out there about weight loss tries to sell you on not having to do any actual hard work.
Sorry, it just doesn’t work (there’s that word again) that way.
Anything worth having requires work.
No exceptions.
But, most people want to find a loophole and savvy marketers will be happy to sell it to you.
If you’re not willing to work at it, then don’t bother.
Also, don’t get “paralysis by analysis” either. That’s where you spend so much time researching that you never actually implement…
I’ve also heard the excuse, “I’ll start your program when I get in a little bit better shape.”
WHAT?! Do you realize how silly that sounds?
So, Rule #2; be ready to work. Better yet, be EXCITED to work. :-)
You already know things you can take action on right now (drink more water, eat more veggies, get 15,000 steps in per day). Here’s why it’s so important you do so:
When you take action you begin to build confidence. Action breeds more action…You feel even better about yourself and your ability to succeed... so you keep taking action towards success...
If you want to feel unstoppable, do something that moves you towards your goals.NOW!
If not for the immediate results, do it for what happens in your mind - you build self-confidence and move from thinking to doing. You’re making progress...no matter how small.
As you do this, your identity becomes about being a “doer” and the positive action starts to become routine…
Once it becomes routine it leads to expansion for more action…
And, the only way to achieving LASTING weight loss is through constant action!
You have more potential than you can probably imagine (I see this all the time with clients & 6-week Challengers), but unless that potential is fed by the best beliefs, attitudes, and resources...then followed up by consistent action...it remains untapped.
Tony Robbins has a Success Cycle that I think is spot on.
Here’s how it works:
You have a (perceived) level of potential, and based on that, you take action.
The action naturally yields a result.
The result you achieve enforce or reinforce your belief about your potential.
An improvement at any point in the cycle will create improvement in all parts following…
The problem is most people have a limited belief about their potential and therefore don’t take action (CONSISTENTLY) to change the results they see in their life.
So, start taking action now. You’ll start to get the results you want, and those results will feed the whole cycle.
Also, when you take action, it gives you confidence so when you’re confronted with negativity or even temporary defeat, you can withstand it and not get derailed. You learn to push through and stay on target…
Begin now by investing time in daily activities/practices that move you towards your goal...LASTING weight loss. Plan your day/week ahead, and schedule time to work (cook, eat, train, sleep, etc.) on building the healthy and fit athletic body you want…
If you've been following my emails from last week you know this is the week we start the promos at our facility. We are going to be running new promos every day to compliment our Free At Home Workout Solution on social media, so feel free to share this email to a friend or family member who needs a little bump to get started or isn’t following me on social media click the link below, and shake some of that rust off on me.
www.the-fitness-experts.com/cogo-performance-at-home-workout-solution-signup
Stay healthy my friends,
Coach Gomez
P.S. See if any of these promos interest you below, I’m sure I’ll be able to help you get to those athletic or fitness milestones in no time!
1. Hybrid Training - The GYM is finally OPEN and of course, under safe COVID protocols. The Hybrid system is working great and a popular way for clients to get the best of both worlds. I combine one day of coaching with 2 more days of online coaching that you can do in the comfort of your home or your very own facility you’re used to training at (Goodlife, Muvment, etc). This is an excellent cost-effective choice that merges online training with small group personal training, only your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line.
2. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, I can get you started on a 4 week program that you will do on your own in the comfort of your own home or gym facility. All exercises come hyperlinked with short videos for your viewing education, and weekly communication in regards to your program’s progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line.
3. Virtual Personal Training - For those that are fans of personal training but continue to stay safe within your homes, I am positive I can help you continue with your training. It’s even better now, NO MORE - fighting traffic, busy gyms, late show ups. Your session is a click away. You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
3 Simple Ways For Your Milestones To Equal Success
It’s no secret that most trainers and coaches push a little harder at times so that the client or athlete can achieve fitness or performance success.
Over the years I’ve had many clients walk in with goals that some might consider ridiculous. Others aimed way too low. It’s interesting to me because most of the general population is occasionally heard discussing so-and-so's body from this or that team. What they don’t realize is that athletes’ aren’t trying to attain a look. Their goals aren’t led by thigh gaps or washboard abs. Their goals are dictated by triumphs and defeats, which determine the plan they need to set forth.
Athletes have always impressed me in the fact that their eyes on the prize delve mainly into the success needed to get that trophy, that position, onto that team, beat that record, score this many goals, etc.
Examples of simple and succinct milestones that require a hell of a lot of work!
So, let’s do this, let’s align our milestones through the eyes of some of my youth athletes, and let’s see what the recipe to success looks like. Today, I’m going to do this through the eyes of one particular athlete who’s journey I was privileged to be a part of.
#1 - Simplicity
Unfortunately as adults, we tend to think we know it all. But our minds, and our lives can get so busy that even though we think we know what we want we tend to complicate things to get there and finishing with nothing instead.
As I said before, I’ve had clients that are going to go to a wedding in Mexico and they need to lose 30 Lbs, and they need to do it in 3 weeks time.
Ridiculous? Absolutely! And I’m not your trainer for that. 5 - 10 Lbs, is hard in 3 weeks if done properly and healthy, 30 Lbs is simply unprofessional.
Let’s take a karate black belt that I got about 4 years ago. She was 17 years old and was fighting at 52kg. She was about 5 ft tall and a spit fire on the mat. Her goal was simple, She wanted to get to Nationals, and she wanted to podium or if possible, get a gold medal in her weight category.
An athlete and a coach have to build a linear path from where they begin to where they need to get to. I sit down with all of my athletes and we discuss this linear path so that we both have the understanding of what it takes to get there.
After this we build a plan. I need to know her karate schedule, within it I need specifics. Classes, competitive training, Alberta team training, and their infamous fight club training. I also need to know extra-curricular sports, in her case soccer (the thorn in my spine). I need to know her eating habits and dietary intake so that she can maintain her weight. And after all of this I build a periodization for her training so that she can peak at Nationals.
Although this sounds complicated, it’s needed to keep things simple and your eyes on the prize. Nationals in 6 months, and we podium!
Simple.
#2 - Stay On Course
The things that take us off our game and allow us to fall off course, is rarely circumstantial, in most cases, it’s you the individual.
Some of the hardest battles I’ve experienced as a coach is keeping an athlete in line so that he doesn’t forget why they came to me in the first place. Remember that I usually get an athlete in their early teens. This means, lot’s of hormones, lot’s of attitude, lot’s of know-it-alls, lot’s of lots.
In the case of my lovely young karate spitfire, she also had a knack for soccer. Unfortunately, as we all know in the training industry, soccer comes with a lot of bumps and bruises and some can be very detrimental to a sport you’re focussing on and others can be career ending, sitting at your desk chatting about the glory days in community soccer 10 years later.
She came to me with a knee injury about 4 weeks into our training, this of course pissed me off because part of the planning meeting, we discussed that soccer should be shelved until after Nationals. Unfortunately there’s always external influences and a young mind can be veered in the wrong direction. Needless to say I wasn’t too happy and neither were her karate coaches.
This is an example of NOT staying the course, and a situation like this can slow progress. Thankfully, I’ve got great physios in the city I tap into to help out time and again.
Sometimes a youth athlete doesn’t realize how vested their coaches are. I’m not a cold hearted robot training and testing the soviets with steroid cocktails in my basement. I care about all the kids I’ve trained. Am I a hard ass sometimes? Absolutely, but everything is dependent on the environment, the attitude, and sometimes just to give a little push.
In the end, I was their to consider her talent, and her safety, and when she realized this, that’s when the real work began.
So your lesson from this is to stay on course!
#3 - Mindset
Ours is a life of mastery, live a lifetime and you may or may not master anything. To be a black belt in any martial art, is to begin a journey. It’s like the Navy SEALS, your colored belts are like your intense 24 week BUDs training. If you pass, you still have to have to do your 26 week qualifiers, and then you learn every day how to be a Navy SEAL for the rest of your life.
A black belt is that, they spend the rest of their lives trying to figure it out, while giving back.
To ask a 17 year old to do this, is a statement to her character. She was tenacious and one of the hardest working athletes I’ve ever had the privilege to train. That had a lot to do with her mindset.
Mindset is huge in the athletic community, it is the sword that you continue to sharpen daily. It is the tool that pushes you to levels you never thought you could get to, and all of it is due to training it alongside your performance training.
Take for a moment, every exceptional moment you witnessed in sports, and it was due to an unwavering mindset.
Tiger Woods' dad once said that he would employ military mind tactics to train his son. Some would be considered questionable, but I always remember the story of Tiger as a boy on the driving range and his father berating him over and over again in a manner that would today be considered abusive; Tiger stops and looks at his father and smiles. His dad said he knew right there and then that nothing would break his son…
Questionable? I think so, I think his father got lucky and hopefully didn’t scar his son with long term insecurities. Or did he? Only the ladies will tell… Wait, that might be another Blog.
I never did any such things to any of my athletes or I might’ve landed in jail, but I like to think that I consistently challenged them, questioned them, pushed and inspired them to work past their fears.
Remember that as coaches we are not just fitness or performance, we are also the people that help strengthen our athletes’ mindset.
Summary
At the end of all this, you ask yourself, “ how does this help my fitness journey?”
Simplify your goals, make the journey attainable, and don’t put ridiculous expectations on yourself as it is a recipe to fail.
Once you’ve decided what you want from your fitness journey, stay the course. Life will get busy, some people will use words for excuses like, priorities, but the truth is, your health is a huge priority usually with demands running around the house causing havoc.
Set a plan of action, and stick to your guns. On this journey you have to be kind to yourself so that you understand there will be days you might fall off. But stay the course and you will always see your milestones in front of you ready to be had.
Finally, mindset. This always goes hand in hand with staying the course as it requires you to have the strength of mind as well as body to stay on track to hit those milestones. We are not robots and situations occur that are out of our control, but if we stay aware and cognisant that we’ve put a challenge ahead of ourselves, then I’m positive that in tough times, your engine will only idle and never shut down.
Finally when it comes to milestones, my recommendation is to build them small, as they can become bigger wins over time.
You take a sprinter; all we see is a fast runner in one race, and it’s usually a big one, world championships, olympics, etc. I like this analogy, because it’s a linear path without the nuances of the sport or the training.
We don’t see the hard work put in for their first city meet. We don’t see the failures within the race, the analysis of biomechanics, start, stride, gait, push, endurance, kick or finish. We just see a race, they see themselves heading back to the drawing board, win, lose or draw. One milestone down, however many to go for World’s or Olympic qualifiers.
That young lady placed 6th the year prior. The next year she came to me with the goal of making the podium with hopes for a gold medal. We had some ups and downs on the way, as any relationship would have, but I put the plan and the challenges together and she worked her butt off. She won a silver medal that year, I am forever proud of her because I know the journey she had to get there. She set her goals high, and never took her eyes off of them. Today she studies nursing and very successful at it, I know she will make one hell of a professional when she gets her degree,
You’re a gold medalist in my book young lady.
Stay healthy my friends,
Coach, Gomez
P.S. If in these still very interesting times, you find yourself lost when it comes to your young athletes or your very own training and are wondering what you can do to solve this issue. Here are a few ways I know I can help!
Hybrid Training - The GYM is finally, slowly opening and of course, under COVID protocols. The Hybrid system is working great and I offer with it an open gym pass membership where you combine one day of coaching with 2 more days of online coaching that can be trained within the facility. This is an excellent cost effective choice that merges online training with personal training, and your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line.
Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, the equipment you have or need, I can get you started on a 4 week program that you will do on your own in the comfort of your own home. All exercises come hyperlinked with short videos for your viewing education, and weekly chats or texts in regards to your program progress. If this is something that fits with your day and time then just write ‘Online” in the subject line.
Virtual Training - For those that are fans of personal training and are missing the gym, I am positive I can help. It’s even better now, your time slot is not one that you have to hurry to anymore. Book your time and your session starts straight away! You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
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Here Are 3 Secrets To Making Your Youth Athlete Faster
Most strength and conditioning coaches will tell you that the most asked question in their careers is,
“can you make my son or daughter faster?”
The truth is, we can… unfortunately, it’s never what the parent expects because in about 4 weeks or so I get the second question,
“Why haven’t you done all that quickness stuff?” or my favorite, “Why don’t you use ladders?”
The truth is that after most assessments I need to break down these young athletes' movement deficiencies. I have to assess if there are any asymmetries and where the compensation lies. I have to also have a look at their strengths, to see where I can compliment them while still addressing their weaknesses.
This puts me in a position to put together the right program that can be modified as they progress. Although it’s not rocket science, it’s still science. But you didn’t come to read this to hear me ramble, so here are 3 secrets to making your youth athlete faster. Oh, and, it’s not sexy...
Secret #1 - The Right Training Program
I know, but I told you it wasn’t sexy, but it is common sense. Before we start, there is a caveat to be considered, and that is in-season and off-season training. In most sports today unfortunately there is no difference, there is a blended year and that is a travesty; I’ll leave that for another Blog.
The right training program at its most generic needs to consider 5 simple factors for it to be a complete template to work from:
1. The age and assessment of your youth athlete
2. Movement, mobility, and injury prevention/preparation
3. Strength training, Power training, Speed training dependent on training phase, training age of youth athlete, and the sport-specific season
4. Energy system training, a.k.a. Conditioning
5. Recovery protocols and education
Simple right? Well, to you maybe not, but for many of us this is training programs 101. Do you want to know what the best program for your athlete sitting at the dinner table is?
The answer is, “I don’t know!”
I have to meet them, I have to assess them, I have to know their sport and position, and I have to know their training history so that I can work on their future in that sport, etc, etc.
Secret #2 - A Multi-sport athlete
I can’t speak enough about this. The proof is in the pudding and for many reasons. Let’s start with an example sport. The highest demand for a change of directions in a sport is Basketball.
The force production in all directions as well as jump training; basketball is king. Next comes field sports, such as soccer, lacrosse, field hockey, football, and yes, baseball and tennis.
So imagine your young hockey player finishes a season and wants to join any of these sports for the summer, imagine how their athletic I.Q. would increase to yearly. This would also help in many other ways such as:
1. Improved athletic intelligence and ability to critically think in pressure situations.
2. Improved joint proprioception, joint strength and overall muscularity.
3. Improved fast-twitch response to speed and power.
4. Improved energy system response to the demands of the sport.
Therefore, a much smarter, stronger, and faster youth athlete who loves to play hockey when it’s time to lace up the skates!
Secret #3 - A Strong Motherf@#$&n core!
Sorry for the expletive, but some things need to be accentuated!
Core strength is one of the fundamental necessities for speed. For example, take a sprinter; have you ever seen an overweight sprinter?
I think not. I see a sprinter with their shirts off, and I swear I see teeth on their abdominals! You can scrub your shirts on them.
If your child fails to change directions fast enough, or get off the line fast enough, or simply lack that potential drive or start, then they might be missing a key component for speed, and that’s a strong core structure.
And NO! I didn’t say abs!
Just because your child has a six-pack, does not mean they can move quickly. An old friend of mine never had a six pack from what I recalled. But he was the only head banger in the 80s’ kicking ass in the hundred meters!
So no, I’ve always told my clients and youth athletes alike, your core is from your shoulders to your butt. The trunk of your body has to be trained consistently and in accordance to a program that caters to the aforementioned.
To understand your core, you need to change the language and call it your pillar strength.
A year of training with me and I’ve had hockey players who look quite unassuming, tell me that much larger players have bounced off of them. This also goes for my Rugby, Football, and Soccer players (yes, they get bumped too).
Some people might tell you that the foundation of the human body is their legs.
Then I ask you this, “If you take an athlete's legs away, do they cease to be athletes?”
Their core strength is what will keep them moving forward in performance and in life.
In Summary
So, you want your youth athletes to be faster? Well, let me ask you this, do they need to be faster, or are they fast enough? Better yet, what if they’re late bloomers and all you did was a disservice to them by pushing something that was slowly developing, and instead ended up injured or worse, just quit playing all together.
Maybe we’ve professionalized and adultified and taken youth sports away from the kids to suit our own self interests.
Maybe this is why we’ve created a parent proclivity to act like one another, “I got my kids into every soccer camp this year.” I guess I better get on the ball if I’m going to raise the next Pele!
You want faster kids, then let them play, let them have fun, and let them enjoy their summers outside. Don’t trash talk their game performance because, “Ain’t nobody got time for that!”
When they’re ready to take a sport seriously and are looking to maybe get a bump forward to possibly make it to college, then you can bring them to me, or any other coach worth their salt.
Instead of trying to make your kid faster, maybe you should slow your role.
Until next time, stay healthy my friends...
Coach, Gomez
P.S. If in these still very interesting times, you find yourself lost when it comes to your young athletes or your very own training and are wondering what you can do to solve this issue. Here are a few ways I know I can help!
Hybrid Training - The GYM is finally, slowly opening and of course, under COVID protocols. The Hybrid system is working great and I offer with it an open gym pass membership where you combine one day of coaching with 2 more days of online coaching that can be trained within the facility. This is an excellent cost effective choice that merges online training with personal training, and your first 2-weeks are on me. If this is something that interests you, please put ‘Hybrid’ in the subject line.
Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, the equipment you have or need, I can get you started on a 4 week program that you will do on your own in the comfort of your own home. All exercises come hyperlinked with short videos for your viewing education, and weekly chats or texts in regards to your program progress. If this is something that fits with your day and time then just write ‘Online” in the subject line.
Virtual Training - For those that are fans of personal training and are missing the gym, I am positive I can help. It’s even better now, your time slot is not one that you have to hurry to anymore. Book your time and your session starts straight away! You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
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3 Reasons Why Youth Athletic Dryland Training is A Joke!
Harsh? I know. But a reality none the less.
This one will be straight to the point, it is dedicated to the parents out there who simply assume that their kids’ best interest is taken into consideration when paying a hefty amount for these summer or winter skills/dryland programs. So get ready, I’m about to ruffle some feathers, and I welcome your input, so let’s just rip the band-aid.
If this pisses a few people off, then maybe it’s time you improve your programs.
First off, let’s talk about what Dryland Training is supposed to be.
Dryland training is usually a strength and conditioning program that is mated to a skills program for a specific sports discipline.
This of course should follow a certain paradigm, skills in the morning and dryland in the afternoon (sometimes vice versa, depending on the skills being trained). Dryland should have a plan in place dictated by the strength and conditioning coach and in collaboration with the skills coach so that an excellent service can be executed.
Sounds simple right? This is the part my wife will say coaches will come to hate me when our boys start to play sports and are invited to skills camps…
Reason #1 - What Is Your Dryland Program?
I’ve run a few Dryland camps in my day, and you know what? I’ve never been asked what I will be doing with the kids, NEVER!
I’ve never been told what skills are being run on the ice or field that day. I’ve only twice met the coach in charge.
Finally, I stopped competing with some Joe Blow in the parents crowd who runs a Bootcamp or the skills coach who decides that it’s better to sacrifice knowledge and safety than pay the right person for the job by running a ridiculous session themselves.
When my boys start to play, I’ll be the one saying NOPE, my kid will not be joining the dryland session unless they show me the day's curriculum. And yes, I will be watching.
As a parent, I want to know the following:
What is the movement preparation going to be?
What skills session did they come from and what will the dryland focus on today?
How are you mitigating the injured children, and what are you introducing as injury prevention?
What is the overall focus of Dryland for the week?
What are you teaching in regards to recovery methods?
What will they be coming away with in regards to bettering themselves in their sport aside a t-shirt and water bottle?
WHY IS THERE BURPEES, WALL SITS, AND SIT_UPS IN YOUR PROGRAM!?!?!?
I get it, you charge $400 or more for a week of training skills/dryland per child, and one of the team moms suggests that her Canfit-pro or AFLCA (weekend certifications) gives her the authority to train my boys and she makes maybe $25-40 a team session. Or worse the skills coach gets off the ice, gets changed fast and speeds out to a field to run gassers on a hill.
Now is he gassing them because if it looks like they worked hard which in turn will impress the parents? I’m not…
Show me a legitimate program for the week, what you will be focusing on, what you will be doing to complement a skills session, how much time will be allotted per session, and finally what will my boys be walking away with that they can take for future practice. Hey, I’m a trainer, and if I learn from a session then I’m truly impressed with the service and willing to pay for it.
I could care less about the t-shirt and water bottle.
Reason #2 - Gassers, Burpees, Sit-Ups, and Push-Ups Till You PUKE!
What Cracker Jack box did you find your kinesiology degree in?!
Aggressive, I know. But please understand that this means there is no method to their madness. You are paying a hefty sum and some of you sadly by past experience are wondering why your child experienced an injury either on the ice or on the field?
Here is a simple example; I had a group that came from a power skating session that particular morning as that was the focus for the day. When they got off the ice I spent the first half hour working on myofascial release as well as mobility drills and stretch. I slowly transitioned them into short sprint technique and some change of direction training to potentiate the skills taught. The recovery times in between sets was roughly 2-4 minutes. I finished with a recovery cool down, stretches and I’ll see you tomorrow!
Also this changed from age group to age group since I was told that day I was getting 2 new younger groups, oops, their bad! Either way, it was a few simple modifications, change in teaching style and we had a great day.
Here is what I saw the other guy do last year at a session in my vicinity. Please beware the following story may have horrendous training tactics not suitable for smart audiences.
CHAOS! Lot’s and lot’s of screaming, so read in very loud voices!
Guys, let's lineup for sprint races! 2 laps to the wall!
When you finish I want 25 push-ups, 25 sit-ups, 25 burpees, and finish with 1 minute wall sits!!!!
We’re going to do this 4 times, if you have to puke I have the garbage can in that corner!!!
Yes, this is where I say, “I shit you not.” That is what was screamed by a sports coach who ran over to run the dryland!
Those poor boys I’m guessing were roughly 14 years old, and I felt disgusted by what I saw. If that coach was educated, and I’m not saying he was or wasn’t, but if he was, shame on you!
Reason #3 - No Collaboration!
The final reason why I think Dryland Training is dreadfully failing, is because there is no collaboration between the skills coach and the S&C coach.
Dryland is looked at as the garnish on the plate to sell to parents. An interesting word in passing conversation,” Hey Susan, is your son doing the Dryland session too?”
When it should be the meat or the potatoes and a high consideration for the money you are spending on your child’s camp.
When I first started my new career in training, I was given an incredible opportunity at the first facility I worked at, I was put to work with a very popular soccer coach. My respect for this man stems from the fact that he consistently needed me to know their skills schedule, their game schedule, their tournament schedule, and the road to nationals where they placed third that year in the U-18 age group.
I had to have training down to a science, which in reality is what we all have to do anyways, but he made me a better trainer consistently because of his need to constantly communicate to me what was happening with the team.
“Hey Franco, their a little tired today from the tournament, Their moving really well, They’ve become a very fast team, etc.”
That year I was also invited by a fellow S&C coach to intern for him personally at Hockey Canada, where he consistently taught me to be aware of teams on an individual basis. Testing will account for separating these kids into groups to better work on weaknesses such as, conditioning, power, speed, strength.
This information is then transferred back to coaches that want to know how their teams are doing.
The most successful skills/dryland programs in Canada, like in the States, are the ones you are willing to pay for, it’s that simple.
In my humble opinion, if your child is 14 years of age and wants to look towards playing a sport in college, he has to decide what that sport is and what he needs to do to get to his promised land.
Collaboration is one of the most important pieces that are missing today, and it needs to be addressed, so that the director of the program isn’t turning a blind eye to ridiculous training tactics. It is irresponsible business practice.
In Summary - The FIX
I get it though, there’s a team camaraderie that comes from training together. Then it is your responsibility as a parent to challenge these clubs or coaches and demand real dryland programs, with real S&C coaches that have the knowledge to challenge your kids intelligently without hurting them.
First off, if your kids are in little tikes soccer, hockey, lacrosse, baseball, etc. Then they don’t need dryland. After 12 years of age, I would start introducing them into as much mobility as I can. I would start teaching them how to use a foam roller, I would even teach them how to actually run. Yes people, you’d be impressed how many of your children can’t actually sprint and not look like a puppy with new legs.
When you show up at my door and tell me some idiot told you your 13 year old needs to get faster, and you’re wondering if I do all that quickness stuff. I’m going to adopt them and take them away from you! They can’t be faster if they're not stronger, it’s actually simple physics.
You want to save Dryland training for camps and such? Here are three simple fixes:
Set a plan for the camp moving forward understanding the skills program to complement it with a proper dryland program.
Never hire a moron, surround yourself with knowledgeable people that will bring value to your camp, to your business, and recognition for your input towards the youth sports community
Collaborate with everyone that has something to do with a skills camp or year round season off ice/field training. This is the foundation of success for your camp, your team, and your community.
I know that there were moments of slight aggression in this particular Blog, I can’t apologize for who I am. But trust me when I tell you, I’m just saying what a lot of my colleagues have said or thought. Every aspect of our craft and business demands evolution, and it is a disservice to your kids for companies out there to just scrape the surface for a quick buck. I will leave these coaches out there with a word of advice, you better hope my boys don’t end up on your team, because when a camp pops up, you’re going to get a lot of questions and I will demand a lot of information on your so-called “Dryland Training.”
Stay healthy my friends…
Coach, Franco
P.S. If in these still very interesting times, you find yourself lost when it comes to you or your young athletes training and are wondering what you can do to solve this issue. Here are a couple ways I know I can help!
1. Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, the equipment you have or need, I can get you started on a 4 week program that you will do on your own in the comfort of your own home. All exercises come hyperlinked with short videos for your viewing education, and weekly chats or texts in regards to your program progress. If this is something that fits with your day and time then just write ‘Online’ in the subject line.
2. Virtual Training - For those that are fans of personal training and are missing the gym, I am positive I can help. COVID has made us make some changes and It’s even better now, your time slot is not one that you have to hurry to anymore. Book your time and your session starts straight away! You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
3 Things That Make For A Successful Youth Athlete
That’s right! There are three simple rules to follow when addressing your child’s success in sports. These particular rules don’t necessarily delve in the training of your youth athlete though, but more so, a personal philosophy based on experience.
Let me backtrack a little, when growing up in Calgary I wasn’t privy to as many sports aside from the ones I played on the street. As children we followed sports on television and whatever season was playing and if we had the sports equipment, then that’s what we’d play. Hockey season was winters outside playing ball hockey or shinny on the ice at Mountain View elementary school’s outdoor rink. Football season was spent on soccer fields playing touch or tackle, depending on how sore we were from the last game.
Our neighbourhood in those years was predominantly Latino, so soccer was kind of in our blood. And of course being the only Yankee fan in the neighbourhood we had to have baseball. I’m going to stop at baseball for a moment. I was the worst baseball player in the neighbourhood when I was learning from my friends. I can still hear them yelling, “ EASY OUT!” or my favourite, “BRING IT IN, HE CAN'T HIT!” You gotta love kids… It was tough because I could catch and run like the wind, and stealing bases was a favourite, the problem was I swung at absolutely everything.
One of my friends who probably won’t recall this once told me to just swing at the waistline, nothing else. No matter how much you want to hit everything, just hit at the waistline. Well, it happened, that feeling you get from feeling the bat connect with the ball; my first home run. I was dumbfounded, sat there looking in awe and not hearing my friends yelling at me to run the bases.
As we got a little older the neighbourhood changed, and kids moved away, but I loved baseball and finding groups to play was difficult. One day, I’m 15 years old and I’m walking down the street by a park near my house and I see a few kids playing with a guy actually coaching them. I walk over and find out they’re just a motley crew of kids from about 10 - 15 years of age, with a Nicaraguan gentleman coaching them. I asked if I could join them and voila! I spent then next couple summers in jeans, and three quarter length t-shirts playing baseball. Entering high school, it was tough because outside influences were taking me elsewhere but the game stayed with me. It was best kept secret and I loved it.
The reason this might not seem like rules to a successful youth athlete is because it’s just talking about my sports background growing up. What you’re reading is probably that at no moment did you see many organized sports aside from soccer, which in my day was the cheapest sport you played.
You have to understand that growing up we were in a different demographic socio-economically. If the means weren’t there our ‘glory days’ were based on who hit the hardest, threw the farthest, or ran the fastest; in the neighbourhood. It was interesting to see now the impact this all had on my life and as a new father what I will be confronted with moving forward. This is why after my formative years, and almost celebrating 10 years of training the regular Jills and Joes, as well as all of my youth athletes that have come through my doors or other doors I worked at. I’ve come up with what I feel are 3 very important rules to make a successful youth athlete.
RULE #1 - Injury Prevention:
I’ve harped on this for years and it’s because it is the quintessential rule that gets broken by the ‘PARENTS’ when looking for a trainer for their child. There;’s been a myriad of write-ups done so I won’t repeat them, on injury prevention for youth athletes. STOP, asking me to make your son faster! When a mom or dad asks me that question, he or she are usually standing in front of their 13 year old. The problem is that there is a process that takes years moving forward from that age, So yes I can make them faster… For when they get looked at by the NCAA, or the WHL, or the next phase of their collegiate performance experience.
At 12 or 13 it is of the utmost importance to teach them how to move properly. IN my gym you have to earn the right to use the bar. I don’t just teach them in increments the fundamentals of movement, mobility, myofascial release, etc. I also teach them to move properly so that they can move through strength movements. Coming to me in 3 weeks time to ask me why their not jumping hurdles, or doing those ladder thingies on the floor is like me walking into your office and asking you why you’re not inputting those cool numbers into those cool sheets on a computer.
So, I will say this, the reason all of the successful youth athletes that have walked through my door start learning movement fundamentals first. Is the same reason they have gotten to exactly every school or team they’ve wanted in their collegiate careers. Including my newest success story who just signed his letter of intent in Cleveland Ohio.
Injury prevention. Teach it young, take your time, and they will be stronger and faster for it when the time comes. I promise you.
RULE #2 - Mindset:
This is a great segway because if you agree with the importance of injury prevention then you understand the amount of coaching that’s involved. Remember that we are coaches, and mentors, not rep counters. Most of my past athletes might tell you I’m a hard ass when it comes to coaching fundamentals but a softy when it comes to empathizing with their individual needs.
I feel very responsible for grooming, coaching, and mentoring young athletes so that they also understand how to express their own personalities in the world. I’ve had all kinds come in and out, and usually the ones that stay are the ones that have a 3 or 4 year plan that is encompassed by an education. And if their sport and talent can get them there, than my job is to escort them there safely as well as intelligently. Molding a young mindset to understand that failure is just as important as success.
To understand that they need to learn from their failures to succeed. I had a young hockey player who came from community hockey and slowly made his way to AA midget, bush league juniors and finally Junior A in British Columbia. Throughout his journey he finally decided that school was going to be much more important than hockey. He didn’t go there to play, but in his second year through word of mouth he was invited to try out, and even though he was rusty, he took that summer to come back to me to train. He made his team and enjoyed his tenure in college.
He once told me that his focal point was never hockey, that he really enjoyed playing and that he loved the camaraderie. School was his first priority, but training with me offered him the mindset training that he needed to succeed and focus on his passion within his education. A couple years ago, I’m having a beer with colleagues in a local pub and I see him walk in with his girlfriend. Older now, career in hand and the same stand guy far from the sheepish lanky kid that I met many years prior. If you read this, I’m proud of you.
Mindset is trained, and becomes a lifestyle, and I like to think of myself as that mentor that can continue to guide these young minds towards the things they want to work so hard for.
I’ll leave you with one question, If I get a one percenter in my gym, with my coaching, strength and conditioning and mentoring he’s probably got a 99% chance of making any professional league he aims for and that’s because of his talent.
How many of the 99% do you think exists out there? Is he sitting in your living room watching television at the moment as you’re reading this? And finally, if you knew that his talent in a sport was in the top 10% (so not a professional playing future), wouldn’t you want them to be coached by someone that will help mold his mindset to achieve success, even if it’s enough for a free ride in school?
RULE #3 - Multi-Sport Athlete:
I know, this dog died about 20 or more years ago yet I continue to kick it. Let’s pick on hockey because we’re Canadian, and it’s actually our national sport (sorry Lacrosse) but the money’s in the pudding.
Why are Europeans so good at hockey when it’s our sport?
We used to produce great hockey players, and still do. But the playing field is really starting to level out.
Most European countries use seasons as they should, and their youth focus on sports based on the seasons. Hockey, soccer, rugby, etc. The reality is that looking back at my own formative years as a child, I did the same. It may have been neighbourhood sports but it kept me out of trouble, competitive, and generally pretty good at everything; a lot like my childhood friends who some went on to play at much higher levels later on in life.
I myself am not genetically gifted, I’m 5’ 5” on my best day and when I was younger I was a string bean. It wasn’t until I started to learn more about training that I developed into a more muscular shrimp, and that leg day was just as important. Especially because I was playing flag football, as well as padded in bush leagues. Every sport I played I changed the manner of my training, and therefore learned more. I also wanted to learn from coaches at times so I purchased their time and would dedicate some time to the discipline.
Now at 47 years of age, I wish my business didn’t take me away from Brazilian Jiu-Jitsu but I’ve got responsibilities. The point I’m making from personal anecdote is, I played many sports growing up and hardly ever at the organized level, yet I was still competitive and much better than half the pack. Your kids have way more opportunities and parents today invest way more money than in the 80’s, just imagine how good your child could be if you just let them enjoy more sports and activities than just Hockey, and every camp after that until the season starts!
It is not just the skills that are developed within all other sports, or the muscular development, it’s also the mindset, the strategy involved understanding the nuances of positions, plays, players, etc. It allows a young mind to develop creatively and therefore be able to bring something different back to their beloved hockey.
In Summary
This might seem simplistic to you, thinking that I only have 3 rules to building successful youth athletes. But there’s no reason to make things complicated. Excelling at most disciplines takes simplicity, consistency and practice. My goal is to inspire every young athlete that wants more from their sport to guide them in a direction that starts with an education. I want them to be critical thinkers, I want them to be creative and more important I want them to be themselves; play for themselves.
My goal is to hopefully have their sport take them to places that they never imagined they could make it to. I hope the best for my kids, I hope they understand that this sport combined with their training can be a conduit to a plethora of opportunities.
Alright, I know that this Blog took longer than normal, but context is king. Until next time.
Stay healthy my friends…
Coach, Franco
P.S. If in these still very interesting times, you find yourself lost when it comes to you or your young athlete's training and are wondering what you can do to solve this issue. Here are a couple ways I know I can help!
Online Coaching - Try a month of online coaching for $1. No strings attached. After a phone assessment to see if we’re a good fit for each other, the equipment you have or need, I can get you started on a 4-week program that you will do on your own in the comfort of your own home. All exercises come hyperlinked with short videos for your viewing education, and weekly chats or texts in regards to your program progress. If this is something that fits with your day and time then just write ‘Online” in the subject line.
Virtual Training - For those that are fans of personal training and are missing the gym, I am positive I can help. It’s even better now, your time slot is not one that you have to hurry to anymore. Book your time and your session starts straight away! You will still receive a program with hyperlinked videos for days you can’t make it and for your own viewing education. If this interests you, please put ‘Virtual’ in the subject line. ... See MoreSee Less
Hey guys,
I decided to reawaken some of my old classes.
Today, I'm going to introduce you to my old X-Training class. This type of training represents a very small taste of some of the things athletes might do and it was a fun way to introduce it in a class environment.
1. Start your warm-up, bike, jog, skip, row, etc.
2. Do your Movement Prep (see video archive)
3. Triple sets - perform sets in sections (1A-1C, 2A-2B, 3A-3C)
4. 3 sets of every section
5. Section 1A-1B reps: 1A-10 reps, 1B-5 reps, 1C-1 rep Recovery=60-120sec
5b. 2A-2C 8 reps/side Recovery=60-120sec
5c. 3A-3C 10-20 reps/side Recovery=120sec
6. recovery is depending on the weight you use
7. Do your recovery stretches at the end
Please feel free to contact me with any questions, or if you're interested in more personalized programming!
Stay healthy and stay safe,
Coach Franco ... See MoreSee Less
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Strength Training and can also be used as fat loss!
Another great way to keep that metabolism fast remember, weights are depending on what you have.
Don't forget to get your body warmed up, bike, jog, skip, row, etc.
Start your movement prep (see video archive)
Go to work!
1. supersets are done one exercise after the other and in three sections (section 1A-B, Section 2A-B, Section 3A-C) is a triple set.
2. recovery will be at the end of every set of the third exercise; for 45-120 seconds, again depending on weight you use)
3. there are 3 sets for every exercise and 8 to 12 reps/exercise, arms do 20 reps
4. Do your recovery stretches at the end
Please feel free to contact me with any questions, or if you're interested in more personalized programming!
Stay healthy and stay safe,
Coach Franco ... See MoreSee Less
Video
Let's start with your warm-up; skipping, jog, jumping jacks, or bicycle if you have it.
Do a movement prep, check out my video on movement prep to ready your body.
Bodyweight Circuit:
1. 6 exercises - 1. KB deadlift, 2. renegade rows, 3. bear crawls, 4. mountain climbers, 5. 2KB cleans, 6. squat jumps.
2. 3 - 5 sets, 8 to 12 reps/exercise/side depending on your fitness level.
3. Recovery between exercises is done after all 6 exercises - 1 - 2 mins or if you're measuring, startup after your heart rates dropped below 100 BPM.
4. Recovery stretching is done when complete
Enjoy my friends, and stay safe!
Coach Franco
P.S. If you like these general exercise programs but have very specific goals feel free to contact me and let's see how I can help you. ... See MoreSee Less
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Triple Sets!
A great way to keep that metabolism fast, weights are depending on what you have.
Don't forget to get your body warmed up, bike, jog, skip, row, etc.
Start your movement prep (see video archive)
Go to work!
1. triple sets are done one exercise after the other and in three sections (section 1A-C, Section 2A-C, Section 3A-C)
2. recovery will be at the end of every set of the third exercise; for 45-60 seconds, again depending on weight you use)
3. there are 3 sets for every exercise and 8 to 12 reps/exercise
4. Do your recovery stretches at the end
5. The hex bar deadlift can be replaced with a kettlebell deadlift!
Please feel free to contact me with any questions, or if you're interested in more personalized programming!
Stay healthy and stay safe,
Coach Franco ... See MoreSee Less
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This is the easiest program you'll do, there's not much technical difficulty but it's a great way to finish the week off with a fast metabolic burn!
How to do it:
1. start with a 5-minute warm-up, skipping, jogging, biking, etc.
2. do your Movement Prep (see past video)
3. start the clock for 10 minutes
4. 15 reps on the kettlebell, and then 5 yards of bear crawls
5. Do as many rounds as you can of the 2 exercises for 10 minutes
6. Cool-down stretch, enjoy your weekend!
Don't forget to SHARE this on Facebook, contact me personally if you're looking for more individualized programming!
Stay healthy and stay safe my friends!
Coach Franco ... See MoreSee Less
Video
Back again today with another Superset workout!
Why always supersets? Time efficiency, full-body workouts, intelligent training (if one properly). But on that note, It's not always supersets, these are recommended especially now that we're in these interesting times. Also, if you look a little closer, all of these exercises can be done with affordable equipment; dumbbells, kettlebell, bands, and your bodyweight.
Here's how you do it:
1. start a warm-up, skipping, bike ride, or running intensely for about 5-
10 minutes
2. This is a superset, so the example is, you do exercise 1A) then do 1B)
and then you recover for the allotted time.
3. Recovery after the second exercise is 60-90 seconds
4. for each pair of exercise groups (1A/1B, 2A/2B, 3A/3B) do 3 sets of 8
- 12 reps per exercise and per side, reps will depend on the amount of
weight you choose and can handle.
5. All done? do a light col down stretch and foam roll.
Enjoy the program!
Coach Franco ... See MoreSee Less
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This is another easy strength exercise program that's fast and efficient.
Another Superset for your archive, and for those that listened to me and went out shopping for affordable exercise equipment.
Here's how you do it:
1. start a warm-up, skipping, bike ride, or running intensely for about 5-
10 minutes
2. This is a superset, so the example is, you do exercise 1A) then do 1B)
and then you recover for the allotted time.
3. Recovery after the second exercise is 60-90 seconds
4. for each pair of exercise groups (1A/1B, 2A/2B, 3A/3B) do 3 sets of 8
- 12 reps per exercise and per side, reps will depend on the amount of
weight you choose and can handle.
5. All done? do a light col down stretch and foam roll.
Enjoy the program!
Coach Franco ... See MoreSee Less
Video
Sorry, it's Friday and getting the video out took waaaay too long!
This is an easy workout, it's just really taxing, ok, here we go.
How to do it:
1. These are supersets, done one exercise after the other.
2. there are technically 7 sets, each set has its own number of reps.
3. Kettlebell sport clean reps (per arm) are ascending =
5, 10, 15, 20, 25, 30, 35
4. Burpees are descending= 35, 30, 25, 20, 15, 10, 5
Write up your time, and see if you can beat it in a week or so.
Good luck and enjoy!
Coach, Franco ... See MoreSee Less
Video
By now I think most of us have settled into routines, have had good sit-downs with our significant others, and have moved this battle forward as a unified front.
If you haven't, what are you waiting for?
You can't possibly be waiting for the other side, can you?
This small innocuous act of waiting will cause an undetermined amount of undue stress, that really isn't necessary.
When people stress, it creates a chain of events within our bodies. Even moving, can become a trial. You'll creak, and crack and realize that sitting and waiting for the end of the world is just more comfortable and less painful.
The truth is, it's the lack of movement that formulates into pain. It's really a Catch 22, you move in exercise and there's pain, and you don't move for a while and there's more pain...
Well, as mean as that sounds, I was privy to learning about myofascial release through foam rolling way back before I was a trainer through a chiropractor I was seeing. What I liked about his explanation was that it was brief, laymen's, and to the point.
"It's the cheapest massage therapist you'll have and it fits right in your bag."
he was right, but I will add that it was painful to begin with.
I worked in construction and followed a very tight schedule. I was up at 5AM, I ran for 30 mins or so. Breakfast at 6AM, work starts at 7AM. My job was in tight places welding, or high outdoor cold or very hot places. Finished work at 6:30PM and back in the gym for a lift at 7:30PM, dinner at 8:30PM, shower read, fall asleep. Next day repeat. Camps all over the world and life was pretty similar.
I'd come home, and my best friend to start my stay was my chiropractor or physio. Either or as long as they could get the aches and pains out.
Not to get into scientific nuances, but looking for interventions is what we do in general. When we lack the knowledge we go to the general practitioner and usually, we're met with some sort of prescription or over the counter relief.
Some GP's are more sports-centric and they'll send us to a chiropractor or physiotherapist.
Other times we'll get lucky and have a great trainer that's gone out of the spectrum and found ways to teach things like mobility, neuromuscular resets, and release techniques.
Personally and like my Chiropractor 15 years ago, I'd say start easy, get yourself a foam roller on Amazon or any fitness store in Calgary or whatever city you're in, and not the nubby ones please, those are ridiculous.
Start to use it, I've added 2 videos below, one shows mobility exercises and the other is all foam rolling. there's no talking in my videos because this way you can concentrate on movements and watch them over as many times as you'd like.
Make one small goal for yourself. Become more mobile, more supple. You won't regret it, I promise you this.
In the meantime, I'm always posting videos on my COGO Performance Development Page on Facebook for free exercises you might want to try out.
Until next time,
Stay safe and stay healthy my friends...
Coach Franco ... See MoreSee Less
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First off, do your warm-up; skipping, jog, jumping jacks, or bicycle if you have it.
Do a movement prep, check out my video on movement prep to ready your body.
Bodyweight Circuit:
1. 8 exercises - squats, inverted rows, push-ups, pull-ups, jumping split squats, clapping push-ups, lateral hops, squat jumps.
2. 3 - 5 sets, 8 to 12 reps depending on your fitness level.
3. Recovery between exercises is done after all 8 exercises - 1 - 2 mins or if you're measuring, startup after your heart rates dropped below 100 BPM.
4. Recovery stretching is done when complete
Enjoy my friends, and stay safe!
Coach Franco ... See MoreSee Less
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Workout 5: TRX Suspension Training
First off depending on the exercises you do the length of the straps matter. pushing exercises the straps stay longer, and the pulling exercises the straps stay shorter.
Exercises off the ground, straps stay about 6 to 10 inches off the floor.
When making it a single strap, you take the right loop and feed it into through the left loop, and you repeat this again then pull the one loop up as you pull the other down to safety it.
Ok, I've added the Movement prep video prior, so use it after your 5 min. cardio warm-up.
Supersets again:
1. Reactive work first 1A/1B 3 x 10
Now strength work:
1. 1A/1B, 4 sets x 10-15 reps
2. 2A/2B 4 sets x 10-15 reps
3. 3A/3B 4 sets x 10-15 reps
Recovery after every second exercise (B) is 30 sec to 60 sec.
Finish with a calming stretch maybe even a short yoga video.
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MOVEMENT PREP:
A Pre-Workout Mobility, sometimes called a Movement Prep is fundamental to getting your body as well as your mind prepared for the onslaught of intensities it's about to experience.
I have many versions to my movement prep, this is one of them, This is usually what follows a foam roll and some sort of intense cardio for about 5-10mins to get your blood warm and flowing.
I always recommend 5 -8 reps per side and per movement, once you learn it, you'll find that it flows really nicely and it can be used before a workout, or even if you've been sitting in your office for too long.
If you're looking more than what I'm providing on here, feel free to email me at franco@cogofitness.com and I can get you started on Online Coaching with your very own individualized programs. ... See MoreSee Less
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Here's a workout for everyone who only has resistance bands.
Exercises are performed as a superset which means:
1. you do exercise 1A0 and then 1B)
2. for 2 - 4 sets 8 - 12 reps per exercise
3. recovery is 30 - 60s and done after each set
4. once you're done the first section, 1A/1B, you move on to section 2A/2B
5. repeat the sequence once again for 3A/3B
Make sure you warm up your body, jumping jacks, skipping, jogging in place, etc. Then begin to do mobility drills or light stretches and foam roll if you have one.
Don't forget to stretch when you're done training!
Enjoy. ... See MoreSee Less
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