Strength Coach 101

Starting out on your own as a private Strength & Conditioning Coach is not an easy thing!

- First, you’ve gotta know “your shit”. It’s not enough to be able to bench press, squat and power clean yourself… you also need the skills to effectivly teach others how to perform as well.

- Next, even if you ARE an awesome coach with all of the “know-how” and credentials, you’ve got to get clients! You need to understand marketing and how to earn a living doing what you love.

- Finally, in order to make it big in any industry… you’ve got to asscoiate with the “big guys” who are already well known for getting results.  Bascially, when you surround yourself with succesful people you have no choice but to grow successful yourself.  — AMAZING, huh?

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A few weeks ago an enormous 6′6 man wearing a goatee, stylish sunglasses and an Ed Hardy t-shirt walked into my gym.  He walked straight up to me in the middle of my gym while I was teaching 3 high school football players how to flip our 750 lbs tire, and says to  me, “I’ve flown down to Florida from Boston so that YOU can teach me how to lift stones.”

This statement alone impressed me, not to mention that the hand he shook mine with was as big as a bunch of banannas.

So, I invited him to lift stones with me and a bunch of “redneck” strongmen who get together at my gym every Saturday morning to throw around heavy things.

Take a look at what ensued:

Well, upon his departure he asked me, “Elliott will you join me in September for a clinic to teach other strength coaches what you know about Strongman Training for sports and fitness… while earning a solid living?”

I don’t often venture outside of the 4 mile radius that encapsulates my home and gym… but, I listened to his plea and eventually agreed that coaches, trainers and athletes really need to get HANDS ON experience with this type of training and be in the presence of others who have achieved the goals that they are after.

So, I told him “Im in… but only under one condition… keep the price low enough so that EVERYONE can benefit from this course.” — It’ NOT going to cost you $1,000, not even close.

Learn more here ==> Strength Coach 101

Also, I asked if he could invite a few of my other Strength Training buddies to join us in teaching that day.  And he complied…

You will get to train, meet and gain solid knowledge from me and guys like Zach Even-Esh, Joe Hasey, AJ Roberts, Paul Reddick, and the big man himself Tim Mosolino.

Learn more here ==> Strength Coach 101

If you’d like to meet up with me and 5 of the top Strength Coaches in the US… then you’ll need to hook up with us here ==> Strength Coach 101

ALSO, tomorrow I will be sending you an invitation to join me on a special phone call.
I’ll tell you more about it then! — Stay tuned.

Strength Camp Sponsored Strongman

Strength Camp sponsored athlete Don Vining won the Fort Meyer’s Strongman Contest in the Lightweight division.

Don is a pretty strong dude that trains with me and our Saturday morning Strongman crew at Strength Camp.  He is the first athlete that I have ever sponsored, and he was well worth the investment

He destroyed the competition and looked super explosive!! — Like a real strongman should

I’m contemplating whether or not to continue with the sponsorship program… but, if you are a competitive Strongman, Power lifter, Olympic Lifter, MMA, etc.  comment at the bottom of this post if you may be interested in becoming a Strength Camp sponsored athlete.

Check out Don kicking ass below!

The Art Of Masculine Fat Loss

The EDT Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!

By Alwyn Cosgrove, CSCS and Charles Staley, MSS
Staley Training Systems

Since the inception of the Escalating Density Training system, one of the most common inquiries we receive at the office is “When are you going to write about EDT for fat loss?”

How about right now?

As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now.

In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll. Cosgrove joking refers to it as “Rambo training” it’s not for wussies. I agree, but at the same time, this is about as fun as hard work can be. Have a look:

The Program

This EDT cycle is simple, brief and yet quite brutal. You’ll perform (3) 15-Minute “PR Zones” where you’ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see “EDT Loading Parameters” for more details).

Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury restrictions warrant.

Monday

First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups

Wednesday

First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball

Friday

First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep “buffer.” In regular EDT, I allow 20% more reps before I increase the loads.

In Fat Loss EDT, I don’t increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

EDT Loading Parameters

For those not yet familiar with EDT’s unique loading parameters, here’s the nuts and bolts:

Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren’t really doing more work (for the arms at least!)

* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ìoffî days for the purpose of promoting active recovery and reducing soreness.

* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you’ll generally perform two exercises, for a total of 3-4 exercises per workout.

* In each PR Zone, you’ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.

* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates.

As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you’ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.

NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you’ll find yourself working at or near failure as you attempt to break your rep record.

Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.

PROGRESS ACCELERATION TIPS:

I like amino acids as the post workout meal – an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague – they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat ? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts – see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it’ll carve you up.

Day One:

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two:

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B1 SHELC
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself, because that’s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight - fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for “hidden” sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you’re not losing weight (fat) you’ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you’ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yesó it’s called grilled chicken sandwich. Fries, no.

Virtually all breakfast cereals are to be avoided - they almost always contain high levels of calories, sugar and non-existent protein and fiber content - the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it’s easy to take in more than you realize - be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics - it’s not that difficult to figure out how to eat right. Which brings us to…

11) Staley on “simplexity”: OK, let’s get down to brass tacks here - EAT LESS! I’m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is “Any food will make you lose weight- if you eat too little of it.”

A little trick is in order here - the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself “OK- this is good - it’s a sign that I’m doing the right thing.” Trick yourself into believing that being hungry is desirable.

12) Here’s what Cosgrove has to say about cheating:

If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of “payback.” All you did now was screw up TWO meals.

If you cheat: get right back on track. A lot of people think after cheating - I’ve blown it - so I might as well REALLY blow it! Let me ask you - if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire - might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It’s a good thing. While I agree with Dr. Eric Serrano that calories are not created equal - it’s tough to argue that eating less calories will cause anything other than weight loss. It’s the law of thermodynamics.

About The Author

Charles Staley…world-class strength/performance coach…his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Click here to visit Charles’ site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with “Escalating Density Training,” Charles’ revolutionary, time-saving approach to lifting that focuses on performance NOT pain.

Lear more here ==> http://hulsestrength.com/recommends/EDTTraining

Powerlifting vs. Strongman Training

Lately, I have become intrigued by the idea of a truly HYBRID TRAINING PROGRAM! The idea of combining Strength, Power and Endurance (almost like Strongman Training) to develop a NEW type of muscle fiber and energy system that allows an athlete to display the quality of SUSTAINED STRENGTH!

In the next several months I am going to do a load of research in delve into this topic deeper.  Stay tuned as I use myself as and athletes as “lab rats” for these experimental workouts!!!

This may very well change the face of Strength and Conditioning for ever!

Below is a video given to me by Jim Smith of http://www.AcceleratedMuscularDevelopment.com
This workout is a pretty good example of the type of Hybrid Training that I am talking about.

PS - Jim Smith has a great program at http://www.AcceleratedMuscularDevelopment.com that he is currently offering at a discounted price…

BUT THERE IS A CATCH!! – This program is ONLY available at this specical price for the next 14 hours or so, basically until early tomorrow.  If you love strength training and are looking for a program that eliminates all of the “pretty boy” BS that most muscle building programs promote, than you’ll want to get your hands on this SOON!
Here’s the link again ==> http://www.AcceleratedMuscularDevelopment.com

Farm Boy Strength

Joe Hashey - Synergy Athletics Workout

Here in New York, the weather just hit 80 degrees (after it snowed 3 days ago)! That only means one thing – time to get the strongman equipment out and head outdoors.

At Synergy Athletics, I work with athletes that play a variety of sports – soccer, football, lacrosse, baseball, field hockey, basketball, and hockey. Many of the athletes here play at least two of these sports.

No matter the sport, nearly every athlete needs to be explosive. Try this full body workout to get explosive strength while increasing your general physical preparedness.

I also designed this workout for people on a budget. You could get EVERYTHING needed for this workout for under $10. You don’t need a fancy commercial gym to get in an incredible workout.

Equipment needed: Car tire (free), car tire sled (homemade with tow straps), keg optional.

1. Overhead Keg or Tire Throws - 8 x 1. Focus on exploding the hips through and maximizing triple extension. If you don’t have a keg, get a car tire for free from nearly any garage, just go ask for an old one. The weight isn’t as important as the rate of force development. EXPLODE. Measure your distance each time and try to beat it.

2. Explosive Scarecrows (sled) – 4 x 30 yards. Use a weight that is under your 50% max sled drag. Pull the slack out of the straps, sit back, and explode up into a scarecrow. Reset and repeat.

3. Hand Over Hand Sled Rows – 30 under 30. Start with one plate, row it 30 yards in under 30 seconds. Add a 45 and repeat until you can no longer row the weight in under 30 seconds. If you finish in under 4 sets, go up by 25’s next time instead.

4. Tire Clean and Throw – 3 x 10 – Clean a car tire from the ground up to your chest, immediately press throw it for distance. Keep your feet set! Do not step into it, use your chest and shoulders.

5. Chop Circuit 5 x 10 – Pick up the car tire and get ready to try to smash it. Find yourself a tree, and swing the tire like an axe into the tree, rotationally from the right. Repeat from the left. Next, overhead chops into the ground. Don’t worry your tree will be fine.

The chop circuit serves a greater scientific purpose other than just being grueling. When you hit the tire or ground the tire will compress briefly then pop back to its original shape. This will create an intense vibration through your fingers, hands, wrists, and all the way up to your shoulders and upper back. Your body has to instinctively brace itself to take this shock wave. This will light up your whole upper body, not just your core.

Joe Hashey is a Certified Strength and Conditioning Specialist through the NSCA and owner of Synergy Athletics. He has authored the Bull Strength Manual for serious strength and power development. Check out Joe’s work and get a hold of incredible free newsletter bonuses over at Synergy-Athletics.com.

Softball Strength Training

Most women don’t like Strength Camp

It’s dirty, smelly and “icky”!

In fact, only 1:7 women who try out a class here stay longer than 1 month. The ones who stick around are the “Cream Of The Crop”. They don’t mind suffering a few bumps and bruises along their road too a leaner, stronger and more functional physique.

Don’t get me wrong… I have 3 daughters, my wife and my mother-in-law living with me.  I know how to appeal to their feminine character and traits - I even lower the toilet seat after relieving myself!

Well, today and tomorrow Strength Camp will be bombarded with “Sugar & Spice”.  You see, my buddy Rob Cruise train Softball players in New York.  Every year he brings his team down to FL to train at Strength Camp and go on some recruiting visits.

This morning was the first of the 2 days that the ladies will be flipping tires, carrying kegs and dragging sleds in my dingy, dirty and dank warehouse in the “bad” part of St. Petersburg.

Good news… there was no whining, and only 1 nail was broken

Ever wonder how I put training programs together?  Want to know the TRUTH about Strongman Training for athletes (not just the glitz and glimor that you see in these videos)?

Then I’ll tell you EVERYTHING… It’s all here in this free DVD.

Check it out ==> http://www.StrengthCampDVD.com

Every Man is a Strongman

When I first moved to Florida from New York I was determined to start my own strength and conditioning business.  But in order to do so I had to spend my first few months working at one of these run-of-mill fitness factories that I often speak of with disdain.

It was during these 7 LONG months at the “chrome and carpet” gym where I observed artificially tanned, middle aged men, wearing tight shorts and Movado watches as they slumped over slippery and cold “chest machines” in an attempt to build a physique that resembled the media’s portrayal of what a real man should look like… think Brad Pitt or “Joey” from Friends.

These so-called men dabbled in the pressing of iron and swallowing of sugar laden protein shakes in vain.

For all the gym memberships and supplements bought would never uncover the HARD, ROCK SOLID AND RUGGED physique that is trapped inside their soft, weak and thin wrist-ed little bodies.

It was when one soft pawed and pale gentleman pulled me aside and told me, “I would like you to be my personal trainer… but not here.”  He continued, “I want to train outdoors and I want to breathe in fresh air, feel the sun on my face and experience TRUE exhaustion… I want you to train me like an athlete.  I want to train, strain and struggle towards my fitness goals - like a REAL man is supposed to.”

It was on this fated day that I committed to my first entrepreneurial experiment.  I quit working at the “gym”, filled my van with tires, sandbags and sledge hammers.  And from that day forth I have continued to train this once soft and timid gentleman who is now strong, vibrant and vital… full of “piss and vinegar”!

Strength Camp had evolved from my van at the local park, to my warehouse gym and now it serves hundreds of men world wide, either in their garage with their sons, at the park with their friends or out of the back of their van… like I once did.

Are you ready feel the rush of blood flow through the veins in your forearms; breath so heavy that you’re doubled over as you suck nourishing oxygen into your lungs and finally feel youthfully VITAL as newly produced testosterone fills every muscle in your hardened physique?

Are you ready to give this a try?  - Go here NOW ==> http://www.StrengthCampDVD.com

Speed & Agility Training for Football and Fitness

Perhaps the one area where you can be the most creative with increasing athleticsm in your athletes and for good fitness fun is….

Agility Training

You may disagree with me on this, but I feel that the best way to motivate your athletes and to keep them interested in training is to hold competitions and play games often.

Watch as I train these high school and college football players using a common childhood game.

I loaded the Gridiron Strongman System book with over 20 different games and competitions to get you super fast and jacked!

Check it out here: http://www.FootballStrengthProgram.com

St Petersburg Personal Trainer - Sand Bag Races

Training at Strength Camp is always FUN and GAMES!!!

Sure, the athletes and fitness members that deposit their blood, sweat and tears on the rubber mats work hard… VERY hard.

But, a top priority in all of the programs that I design it that they create energy and enthusiasm.

Of Course my obsessive yelling, laughing and encouraging words help a little too.

Enjoy this fun video of Strength Camp members kicking ass with Sand Bag Races!!

Hey, if you don’t live in St. Pete and can’t make it to my gym (I feel sorry for you;))… don’t worry!!!  You can still get super fit and strong following the super FUN and EFFECTIVE training programs in The Real Man Muscle Building Course - check it out ==> http://www.Real-Man-Muscle.com

How bad do you REALLY want it?

On practically a daily basis I get phone calls and emails from men and athletes who claim that they’d like to:

1. Lose fat and build lean muscle

2. Gain size and strength for football

3. Get faster and more explosive

4. Regain their cardiovascular strength and stamina

5. And the list goes on….

But the truth is that most of these guys are just dreamers, they want things to get better but are not willing to get UNCOMFORTABLE to make it happen.

Results are reserved for people who are willing to move out of the comfort zone and challenge themselves.

These guys are far and few between, but the do exist.  Maybe you are one of them!

We’ll one thing is for sure, the guys who attend my 6 am fitness camps are THE REAL DEAL.  Some of them even travel as far as 45 minutes each way to attend Strength Camp.

Now that’s dedication!  - Check a few of these heroes out below!

I understand that if you don’t live in St. Pete and still want to get in shape like we do… that’s why I recommend The Real Man Muscle Building Plan. Its jammed with fast and hard workouts that get real results.

What are your sports and fitness goals?  AND what are you going to do TODAY that will move you closer to it?

I wanna know, post your answers below!!

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