Progressive Overload In Lifting

 

Working with your clients and getting them to consistently and continually make gains in their lifts is all about working the percentages.

If you program in such a way to add progressive loads by percentage to their lifts on a weekly basis, chances are you will get them to hit personal records.

Now, of course there is going to be the issue of hitting a plateau, and you want to be aware of how to break them through and over that plateau. One thing you can do is not only work the percentages in their training system, but you can also include a de-load week for them.

The point of the de-load is to let muscles repair and rest for the next big sequence in training. If you don’t give the muscles this sort of active rest, you will certainly have a difficult time getting your clients to the next step of training.

So always remember to not only hit those percentages, but also hit and schedule in those de-load weeks. And chances are your clients will have a hard time with the de-load week; they probably won’t like it. But explain it to them and keep them on that road of making gains.

Read the full article: 8 ways to keep making progressive gains

Mistakes Lifters Make

 

Lifting is a journey on which we can be helped by many different people. Today we get a nice look and perspective from Kendrick Farris, Olympic Lifter and all around great guy. He shares some of his achievements, but more importantly, he shares with us his mistakes.

This is helpful to listen to as we think through our own programming and mistakes we make along the way. To learn from another’s mistakes is one of the greatest things we can do. It saves us time, effort and injury. It also helps us to achieve our goals in a much faster and straight forward manner.

Take a look and learn what you can from this man.

 

Watch: Learn from my mistakes

Receiving the Bar in the Clean & Jerk

 

One of the most exciting movements in all of lifting is the clean and jerk. It’s with this movement that we see a combination of pure, raw strength and precise movement. The clean and jerk takes a tremendous amount of technique to master, and it can be one of the most rewarding movements for anyone.

What is key to the clean and jerk? Well, the first thing is learning how to properly “receive” the bar in the bottom position. If this one aspect of the movement is off, everything else in the chain of movement will break apart.

So if there is one movement, more than any other, where clients will benefit from watching and re-watching video, it is with this.

Take a look at CrossFit Games competitor Lauren Fisher as she demonstrates this movement in slow motion. This will certainly help you and your clients understand better these movements. And by the way, that’s 213 lbs she has on that bar!

Watch: Clean and Jerk with Lauren Fisher

Solid Nutritional Advice For Your Clients

 

Today in reading various articles, we have for you one of the best we have found with solid nutritional advice. This advice covers not only the type of food you should eat, but also the timing and amount.

A lot of times, these articles will simply say eat more protein. But that advice is not necessarily helpful when one needs to understand that not all proteins are created equal. What does this mean? Well, when a synthetic protein like a powder may be a quicker delivery system to your body overall, a natural protein like chicken breast is still going to be that much healthier.

In addition, one cannot simply say it’s just chicken breast to eat, bur rather it should also be organic chicken breast. With so many meats today being made in a lab (meaning animals are injected with all sorts of hormones and antibiotics), there is a real concern for the quality of meats being consumed.

So invest a little bit more in natural, organic meats and you will see a definite impact on your overall body composition. In addition, such meats are naturally lower in fat, so there’s another added benefit of eating organic.

For a lot more solid recommendations and advice on nutrition, take a look at today’s article.

Read the full article here: Eat to Perform

Weightlifting For the Masters

 

Starting a lifting program for your older clients in what we typically call the Masters range, those who are over the age of 40, can be a bit tricky.

Whereas you are used to working with younger clients who may see a series of gains very quickly from the beginning, Masters level athletes can take some time to adapt and see the improvement and growth that others see so quickly.

Why is this?

It can be due to many reasons, but one that comes to the top of anyone’s mind is simply this: hormonal changes in the body chemistry as one ages.

With such changes we see a detrimental impact upon the body. Muscle growth can be very slow and movements for the body can be slow to acquire and perfect.

With that in mind, we have a Masters weightlifting program you can employ at your gym that’s coupled with a youtube video of explanations. This is good because your clients can watch the videos during the day at work as they prepare to come in later and work with you. Take a look.

Watch: 8-Week Masters Weightlifting Plan Week 1

Nausea & Your Clients

 

One of the biggest issues that we have to deal with in new clients is the issue of nausea. Come on, you know what I’m talking about…it’s that “pukey” client or clients we all have. These are the ones who come in, workout and inevitably during the workout or soon after, have to run to the bathroom or outside to vomit.

Now, most of the time they make it. However, you certainly know there are other times where you and they are not so lucky and they end up vomiting on the gym floor.

This is bad for a number of reasons. The stench alone is contagious, and if you are not careful you will soon have many other clients catching a whiff and vomiting as well.

In addition to this contagious element, another thing you need to deal with are germs. Vomit is not clean. And if you are not careful, it will sink in between your gym flooring and cause all sorts of problems in the future for you and your clients.

So what can you do? Apart from the obvious, being that you need to clean everything up as soon as possible…also teach your clients about properly timing their meals so everything has digested before they get to your gym.

For more on this, check out today’s article.

Read the full article here: Avoid the puke fairy

Around the World with Your Clients

 

Core strength and strengthening routines are essential for your clients. But they can get boring after a while when it seems like your clients are doing the same thing again and again. For you see, there are only so many roll outs and leg sweeps a client can do before it drives them nuts.

Take a look at today’s video that offers up a new routine you might want to employ in your warmups as well as your core building days. This is a good routine because it not only offers a killer core workout, but it can also be done with a partner, thus helping to push your clients farther and harder than normal.

Watch: Around the world with Will Johnson & Pamela Gagnon

Lift Big or Go Home

 

Weightlifting is a great way of getting lean and fit. To lift big is the key; and when people can’t do that, well…they head on home.

Well that doesn’t have to be the case. People can make extraordinary gains in the weightlifting department from the get go. But in order to do so, they should focus in on three different things, according to the head coach of weightlifting for the Barbell Shrugged group.

What are these 3 things?

First of all, focus on the olympic lifts with clients. Why the olympic lifts? Well, the olympic lifts provide a range of movement and motion that helps to exercise the body as a whole, and not just particular parts. This will help with your clients overall conditioning.

In addition to this, due to the heavy use or concentration on core muscles for the Olympic lifts, they will build a more solid and firm foundation for other movements.

The other thing suggested is that lifters ought to be patient. In the beginning, PRs and personal gains will come again and again. There’s no doubt about this. But at the same time, there will be a drop off point at a certain time. Without seeing so much of those PRs on a regular basis, lifters will have to be taught to be patient.

To learn more on what else can be done, take a look at today’s article.

Read the full article here: Flight Olympic Lifting

Wouldn’t We All Like to Know? Cheat Meals

Clients come in, they get their macros straightened out, diets in hand, and the first thing they want to know…

“When can I have a cheat meal?”

Are cheat meals even good for you? Well, it depends on what sort of nutrition philosophy you follow and how you instruct your clients. For some people, they believe in the cheat day and go with the premise that having this day helps to reset the metabolism.

Even if you don’t subscribe to that sort of thinking, one thing is certainly true about the cheat, or treat, meal: It helps to reset the mind.

When your clients are working hard all week, eating well and clean, the treat meal gives them something to look forward to.

So, for more on this idea and to see if it sits well with your dieting philosophy, take a look at today’s discussion.

Watch: The Cheat Meal

 

That Lifting Journey Continues

If you have been following this great series on weightlifting, well you will be excited to know that another episode has been posted.

This series looks at all different aspects of weightlifting…not only from the perspective of technique and drills you can use to get stronger, but also from the perspective of the inner thinking of a lifter. The mindset as well as the technique are equally important.

Today it takes a turn and now looks at the notion of competition. If you have ever been to a weightlifting competition, you know that the setup and preparation is vastly different than what you will find at a functional fitness event.

So take the time to look here today and understand better for not only yourself, but for your clients as well.

Watch: