Rebel-Performance.com: Minus the Fanfare

CrossFit is cool and all, but I'm not a huge fan of everything about it. Same with bodybuilding and powerlifting. So why not take the good from each of these modalities and ditch the unremarkable?

In my guest post for James Cerbie and the awesome folks over at Rebel Performance, I explain how I go about doing just that. The post is titled Minus the Fanfare: Blend Methodologies for Well Rounded Performance. Here's the link:

http://rebel-performance.com/minus-fanfare-blend-methodologies-well-rounded-performance/

Podcast Ep. 3: Functional Training w/ Karl Safran

I met Karl Safran, owner and operator of No Bull Training in Huntingdon Valley, PA, for the first time two years ago when he came to lecture at NTPI Philadelphia. From the minute he started talking, he had the entire class hanging on his every word. The way in which he broke down human movement was like nothing we had ever heard before. So simple, so elegant, so exciting.

From that day forward, I knew I had to learn everything I could from Karl. Over the following three months while still in school, I went to No Bull Training once a week to shadow Karl. As soon as I got home from these visits, I would race to my computer to type up all the things I'd learned that day.

After I graduated from NPTI, I was fortunate enough to work for Karl for several months before going back to school for my Master's. The time I spent at No Bull was invaluable to my growth as both a trainer and a person. Karl taught me so much, not only about training, but also about life.

I got a chance to catch up with Karl for the third episode of the Fitness Pollenator Podcast. We chatted about what "functional training" means for him and his clients, who his biggest influences have been, and the importance of mindset when it comes to training.

You don't want to miss what he has to say.



To listen to just the audio, click here.

Podcast Ep. 1: CrossFit Misconceptions w/ Tom DeVietro

When it comes to CrossFit, everybody’s got an opinion — especially the naysayers who’ve never even set foot in a box. These folks in particular hold certain truths about CrossFit to be self-evident. Here are a few of my favorites:

1. Every CrossFitter does the same WOD (workout of the day), regardless of training age, ability, and goals.
2. CrossFit programming is completely random.
3. CrossFit movements occur only in the sagittal plane.
4. When doing CrossFit, breakdowns in form are allowed when racing against the clock.

For the inaugural episode of the Fitness Pollenator Podcast, I have with me Coach Tom DeVietro of CrossFit Advance and Max Effort Fitness (in Southeastern, PA) to clear up some of the misconceptions I allude to above.

Find out how Tom and his team are making a positive impact on hundreds of lives by perhaps doing things a little differently from the average box.

For more about Tom, check out this Coach's Spotlight.




To listen to just the audio of the podcast, click here.

5 Easy-to-learn, Big-bang-for-the-buck Moves

I’m a huge proponent of the basic barbell lifts: squat, deadlift, bench press, overhead press, and bent-over row. The trouble is, the barbell lifts are highly technical. As such, unless you’re planning on competing in a powerlifting meet in the near future, there’s really no reason to insist on their use. In fact, there are plenty of exercises out there that work the same movements and muscles without the steep learning curve.

Below are my five favorite easy-to-learn, big-bang-for-the-buck moves.

1. Hex bar squat (in place of barbell squat)

Why: The barbell squat is, on average, probably the most poorly executed lift known to man. Due to the inherent shoulder mobility requirements, just assuming the bar-on-the-back position can be painfully challenging for many folks. Then there’s the issue of ego and depth, in which guys tend to load way too many plates on the bar and squat way too shallowly. The hex bar squat, on the other hand, allows for a more comfortable neutral grip (with the bar held at the sides of the body) and also standardizes depth. Best of all, with just a subtle change in execution, it can easily be made into a hip-dominant, deadift style lift (see #2 below).

Execution: Keeping the torso erect, squat to the bar, grab the handles, drive from the heels, and stand up.

How Top Fitness Pro's Coach Leg Position on Pull-ups

When it comes to leg position on pull-ups and chin-ups, we have a boatload of options, including knees bent, legs straight, and hips piked. With so many positions to choose from (if you know what I mean!), I've long pondered the merits of each.

Wait a second, you may be thinking. Aren’t pull-ups a back exercise? Why’s this guy wasting his time worrying about what the legs are doing? Is it because he’s missing one and that’s causing him to overcompensate?