Archive for boot camp
How To Master The Pushup In 6 Weeks
Posted by: | CommentsThe Official Push-up Mastery Program
How to become a pushup pro in 6 short weeks!
Step#1- Find your current Push-up Total
Assuming a regular floor push-up position, perform as many reps as possible (AMRAP) with perfect form and technique in 60 seconds. Be sure to place a tennis ball or yoga brick on the floor- your chest must make contact with this object to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of AMRAP in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.
Step#2- Follow the custom push-up mastery program based on your current push-up total:
The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:
Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)
Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups)
Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)
Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.
Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner or Y Squats following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.
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Level |
Current Push-up Total |
Push-up Protocol |
|
Level I |
0-1 |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of negative push-ups with the following weekly progressions Monday through Friday (weekends off):
Week1- 5 sets of 2 reps of 5-second negatives Week2- 5 sets of 3 reps of 6-second negatives Week3- 5 sets of 4 reps of 7-second negatives Week4- 5 sets of 5 reps of 8-second negatives Week5- 5 sets of 5 reps of 9-second negatives Week6- 5 sets of 5 reps of 10-second negatives
- Follow each set of push-ups with 10 reps of Body Weight Prisoner or Y Squats
|
|
Level II |
2-5 |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):
Week1- 5 sets of 1 rep Week2- 5 sets of 2 reps Week3- 5 sets of 3 reps Week4- 5 sets of 4 reps Week5- 5 sets of 5 reps Week6- 5 sets of 6 reps
- Follow each set of push-ups with 20 reps of Body Weight Prisoner or Y Squats
|
|
Level III |
6-12 |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):
Week1- 5 sets of 5 reps Week2- 5 sets of 6 reps Week3- 5 sets of 7 reps Week4- 5 sets of 8 reps Week5- 5 sets of 9 reps Week6- 5 sets of 10 reps
- Follow each set of push-ups with 30 reps of Body Weight Prisoner or Y Squats
|
|
Level IV |
13-20 |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):
Week1- 5 sets of 10 reps Week2- 5 sets of 12 reps Week3- 5 sets of 14 reps Week4- 5 sets of 16 reps Week5- 5 sets of 18 reps Week6- 5 sets of 20 reps
- Follow each set of push-ups with 40 reps of Body Weight Prisoner or Y Squats
|
|
Level V |
21-30 |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of regular floor push-ups with the following weekly progressions Monday through Friday (weekends off):
Week1- 5 sets of 20 reps Week2- 5 sets of 22 reps Week3- 5 sets of 24 reps Week4- 5 sets of 26 reps Week5- 5 sets of 28 reps Week6- 5 sets of 30 reps
- Follow each set of push-ups with 50 reps of Body Weight Prisoner or Y Squats
|
|
Level VI |
31+ |
- Main Strength Workout: Perform max reps or a max hold for time for a different push-up variation at each of 3 strength workouts per week with ideally a day of rest between workouts
- Extra Push-up Work: Perform 5 sets per day of a 1-arm push-ups variation with the following weekly progressions Monday through Friday (weekends off). Progress from stage 1 to stage 3 in choosing the appropriate 1-arm push-up variation:
Week1- 5 sets of 1 rep Week2- 5 sets of 2 reps Week3- 5 sets of 3 reps Week4- 5 sets of 4 reps Week5- 5 sets of 5 reps Week6- 5 sets of 6 reps
Stage1- Modified 1-Arm Push-ups on Knees/Inclined
Stage2- Regular 1-Arm Push-ups 5-second Negatives
Stage3- Regular 1-Arm Push-ups
- Follow each set of push-ups with 60 reps of Body Weight Prisoner or Y Squats
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Step#3- Re-Test Your Current Push-up Total
At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.
Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!
Trainer vs Trainer: It’s On!
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Let's Get It On!!!
I got an interesting comment from a fellow fitness pro in my area, Lee Daugherty in regard to my post “Why I Hate CrossFit”. It was a pretty long comment, so instead of making an equally long response to his points. I posted it right here, so you could read, and leave your comments. Was my ”Why I Hate CrossFit” post unfair and unfounded? Or is my opponent failing to see the truth? You decide. Read on!
He begins:
“I almost always agree with your advice to folks trying to get fit, but as a CrossFit certified trainer , I had to respond to this post. Here’s my rebuttal:”
1)The “certification” program: Most fitness instructors I know have attended 2-day training programs at some point in their career. This type of training is common practice in virtually all industries, let alone the fitness industry. Unless you’ve attended the cert. (have you?), I’m not sure how you can criticize. Would you also explain what impact the cost of the program has on it’s validity?
Lee, as I’ve been a fitness trainer with multiple certifications for close to 2 decades now, I am perfectly qualified to criticize a certification program as I see them described on the organization’s website, and based on descriptions from certified individuals. 2 day personal training certifications are ridiculous enough, without the terrible anti-science of CrossFit. I’ve taught certification courses, and I can tell you, as many other experts will tell you, the curriculum in relation to the actual “system “ is subpar. A 2 day course is NOT sufficient to be set free in the world to conduct ANY high level training session. Let’s not even talk about Olympic lifting. The impact of cost on validity is simple. For the $1000 someone spends on a CrossFit cert, a more respected, and globally recognized certification, or two, can be enrolled in. For example an NASM, or ACE, or NSPA certification, can all be purchased for under $1000. The student will learn the science based foundations of training, and be prepared. To design safe, and effective fitness programs.
2)Lack of programming logic: See New Rule #9 from Alwyn Cosgrove’s New Rules of lifting (Everything Works, Nothing Works Forever). As far as mastery of exercises, practicing the lifts is built into each CrossFit workout, and workouts are scaled to accomodate all fitness levels. Speed is not added until a person is proficient in the lift(s).
Lee, don’t bastardize Alwyn’s brilliance trying to justify the lack of programming logic. Learning exercise technique is meaningless if it isn’t married to a well-designed systemized training SYSTEM. If you are going to use Mr. Cosgrove as a justification tool, don’t forget to mention that he is considered to be THE authority in the art and science of program design. If the CrossFit method were a legitimate method for the masses, he’d be doing it. However, he is not. In fact, he is quoted as saying this about CrossFit in T-Mag “This type of all over the place programming can be dangerous…”. He went on to say: “A recent CrossFit workout was 30 reps of snatches with 135 pounds. A snatch is an explosive exercise designed to train power development. Thirty reps is endurance. You don’t use an explosive exercise to train endurance; there are more effective and safer choices.
“Another one was 30 muscle-ups. And if you can’t do muscle-ups, do 120 pull-ups and 120 dips. It’s just random; it makes no sense. Two days later the program was five sets of five in the push jerk with max loads. That’s not looking too healthy for the shoulder joint if you just did 120 dips 48 hours ago.”
I’m just sayin. Innovation is good if it moves science forward. CrossFit completely ignores science, and dares you to say anything about it. Strength and conditioning expert Charles Poliquin had this to say about CrossFit: “
3)Elite Snobbery: Not sure what to say to that, except as your blog post reads it’s like the pot calling the kettle black. As it relates to the topic of specificity, there is a reason why the military, law enforcement and emergency services communities have gravitated to the CrossFit model – the lack of specificity in the programming. Specialists are typically good at one thing, but in real world situations, being a specialist could have life or death consequences. Military and emergency services professionals may be called upon at any moment to perform any combination of the ten physical skills. Failure to be proficient in any one could be devastating.
Ok, the people you just mentioned who have chosen CrossFit because it has a pumped up, macho image, not because it is PROVEN to be superior to any other training system on the planet. To assume that is crazy. Many top level fit pros like JC Santana have also served these groups with more sensible programming. I dare you to examine JC’s programming, and call it inferior to CrossFit. I know you are smarter than that, Lee. Heck, I’m no JC Santana, but I’ve also trained military, police, and EMT personnel, and they have all seen massive improvements in their performance without CrossFit. This is my exact point about CrossFit. Too many CrossFitters beat their chests, and act like they know something no one else knows, and are somehow “elite” because they can excel at a poorly designed workout. As far as your “calling the kettle black” comment, at no point do I ever claim to be the end all be all world’s greatest trainer, and if you aren’t training in my system, yours is crap. You know me, Lee, I’m shocked you would even put that kind of personal attack out there. You did, however, prove my point.
4)Denial of risk of injury: See New Rule #12 (fast lifting is not more dangerous than slow lifting)from Alwyn Cosgroves’ the New Rules of Lifting. The ability to sustain movement in a fatigued state is an identifier of fitness capacity. Certainly no one is endorsing an unsafe training program, but people must explore the boundaries of their fitness capacity if they want to elicit a training response. An Olympic lifter’s goal is to perform one rep max lifts in the games, therefore they are specialists and have no need to train any other way. To say that the Olympic lifts should not be utilized as a training tool in other ways is shortsighted. A friend of mine recently broke her toe taking a ballet fitness class. I guess there is no room for sloppy in that class either.
Once again, Lee, you take Alwyns words out of context. He wasn’t speaking about Olympic lifting when he made this rule. Fast lifting isn’t more dangerous than slow lifting IF the exercise in question is a stable, low tech exercise like a bench press. Do repeated sets of loaded, barbell snatches for reps, and technique WILL breakdown, putting your trainee at high risk of injury. It’s a fact, and you know this, you aren’t new, Lee. In fact, the one and only Mike Boyle had this to say : “I think high-rep Olympic lifting is dangerous. Be careful with CrossFit.”. Once again, it’s not just me saying this, it’s high level, respected strength coaches around the nation who are saying this as well. Strength and conditioning legend Charles Poliquin said: “If you try to do everything in your workout, you get nothing. CrossFit is different, and maybe even fun for some people, but it’s not very effective. No athlete has ever gotten good training like that.”. finally, are you really comparing ballet to CrossFit?!? You are really reaching, Lee. It seems as if you haven’t read my post in its entirety . The evidence behind my statements is solid, and you haven’t helped Crossfit’s case at all with the nonsense in your rebuttal.
5)The guy who started it all: Greg Glassman is a former gymnast who suffered an injury years ago. Unfortunately this injury has impacted his ability to perform exercise as he prescribes. Vince Lombardi didn’t suit up and take the field with his team on Sundays, so does that mean he wasn’t a great coach? You’re using broad brushstrokes to paint an unfavorable image of CrossFit and it’s founder, very surprising to me given the normally positive and enlightening approach you give to most of your writings.
Greg Glassman: “If you find the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks,” he said in a 2005 New York Times article. Glassman responded to a lawsuit filed by Makimba Mimms, a former Navy CrossFitter who claims he suffered permanent disability from a CrossFit workout, by posting a video of children doing the allegedly dangerous workout, which was sarcastically renamed “Makimba.” (CrossFit and Glassman were not named as defendants in the suit; Mimms was ultimately awarded $300,000 for his injuries.). Glassman has endorsed the “Pukey the Clown” award given to people who push themselves to point of vomiting, and the “Uncle Rhabdo” character commonly found in CrossFit “boxes”, which represents a real, potentially life threatening injury caused by overtraining. Lee, tell me where I’ve misunderstood Greg Glassman? Tell me 5 good things about the man. Share one positive thing he has contributed to the fitness industry. By the way, being a former gymnast who got an injury is no excuse to be fat, and out of shape if you are representing a FITNESS PROGRAM! I have had numerous injuries in my wrestling career, including several degraded cervical vertebrae, a surgically repaired torn pectoral, and low back injuries. Know what? I’m 37, and regularly maintain less than 10% bodyfat, and I’m as strong as ever. An expert fitness trainer knows how to work around injuries to ensure the represent their product at all times.
Lee, I respect your knowledge, and what you’re doing to help improve the condition of our community. However, in this instance, I feel you are completely without a leg to stand on. The science of training flatly supports my stance on the CrossFit method, and as for it’s founder, well, his words and actions speak for themselves. I truly belive the concept behind CrossFit is legit, the but it’s the method behind the concept that is extremely flawed. However, if someone likes the activity in the CrossFit method, more power to them. Any physical activity is better than none!
BTW, this is the absolute last time I blog about Crossfit. Comments can be left below, and I will gladly speak to anyone wanting to discuss this topic more. But there will be no more full posts dedicated to the topic. As much as I still want to, lol…
Thanks for commenting Lee, I definitely look forward to talking to you more about this in the future!
Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co
CrossFit My Way
Posted by: | CommentsA while back, I wrote a post going into detail why I hate the CrossFit craze that is sweeping the country. There really isn’t much good about the CrossFit method as it currently exists, and if you read the post, I hope you understand why. Now I want to give you an idea how the concept behind CrossFit can be done safely, sanely, and progressively. I shot this video a few years ago, when I first began experimenting with timed strength circuit protocols.
This particular video is significant to me because this is when I “got it”. I began to understand how to design a balanced, challenging, and PROGRESSIVE training system that gets results quickly and effectively. This workout you’re about to watch is a 10 minute cardio/functional strength circuit using only bodyweight, medium and heavy training tubes, and medicine balls. It is a 50/10 protocol, which means 50 seconds of work followed by 10 seconds of rest/transition. Watch below:
Now the exercises used in this workout can be modified to make it more challenging, or less challenging on the fly to accomodate the beginner up to more advanced trainees. Note, the purpose of this workout is the increases overall work capicity using an alternating system of cardio exercises and non-competing functional strength exercises. There is no Olympic lifting, no prolonged plyometrics, and the logical order of exercises provides is designed for “active recovery” for muscles worked from set to set. This workout can be used for an entire week, with the traineee trying to work a little harder each session. The workout is self scaling, meaning you can make it as challenging as is appropriate.
Get it?
This is how I would begin redo the CrossFit methodology.
- Create”workout of the week” protocols rather than the current “workout of the day” protocol that is currently being used. This allows for instant progression, and greater mastery of prescribed exercises.
- Use a logical exercise order to allow for fatigue management
- Encourage trainees to work at a managable pace, and progress as they can every session in the training week.
What do you think? Try this workout 3x over the course of the next week, and let me know how you do!
Stay strong and live well,
-chad
PS – Until Christmas for every 3 month purchase of personal training or coaching, I am giving an extra month on the house, and three $100 gift certificates for friends and family 
. Call for more details! 240.217.2891
Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co
Alcohol and Fat Loss (Bad Math?)
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We don't endorse this exercise...
One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.
Alcohol is something that most adults (myself included) do like to indulge in from time to time – some more often than others, lol.
So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?
Alcohol And Calories
The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.
But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.
If you take in three or four of these over the course of the night, it’s really going to add up.
Alcohol And Fat Metabolism
The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.
Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.
Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.
Alcohol And Your Recovery
Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.
In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.
This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.
Again, you can imagine what this is going to do to your workout goals.
So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.
Stay strong and live well,
-chad
PS – Until Christmas for every 3 month purchase of personal training or coaching, I am giving an extra month on the house, and three $100 gift certificates for friends and family . Call for more details! 240.217.2891
Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co
Old is New Again: Back To The Future!
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- “We have to go back!”
One of my all time favorite movies is the “Back To The Future” series. I love the idea of going back in time to change a few things in your life, then travel back to the future to see what the effects are. In theory, this sounds great. In reality? Might be better in the movies. But, sometimes it can be a good idea to revisit thing you haven’t really given much energy to, or you’ve “evolved” past.
So recently, I decided to “go back in time”, and revisit some of my old school bodybuilding training programs that have been on the shelf for YEARS. These programs are a detour from my current training philosophy you’ve heard me ramble on about forever, but I’ve found when you do the opposite of what you normally do, your body responds 10 fold. This is an experiment to see how my body responds, and what I should be doing more of in my training.
I usually train my total body every 48 hours, with an emphasis is maximum strength on the 3 major lifts: squat, bench, deadlift. Low volume, and more frequency is the name of the game here. Now for the “new” program, I am going to use a “bodyparts” program I patterned after several lifetime drug-free bodybuilders programs from the 90′s. I’ve modified the set/rep scheme based on my increased training knowledge, but the basic foundation of the program is still there. Note: all exercises are paired with an opposing movement exercise for balance (except squat and deadlift). It goes a little something like this
Monday: Chest and Back
- 1a. BB bench press: 3 sets, 3-5 reps
- 1b. Weighted pullup: 3 sets, 3-5 reps
- 2a. Palms facing incline dumbbell chest press: 2-3 sets, 8-15 reps
- 2b. Single-arm dumbbell row: 2-3 sets, 8-15 reps
- 3a. Cable chest fly: 2 sets, 12-15 reps
- 3b. Bent over tube “swimmers”: 2 sets, 12-15 reps
Tuesday: Legs and Core
- 1. BB Squat: 3 sets, 3-5 reps
- 2a. Lateral dumbbell lunge: 2-3 sets, 8-15 reps
- 2b. Lying hamstring curl: 2-3 sets, 8-15 reps
- 3a. Standing cable rotation: 2-3 sets, 8-15 reps
- 3b. Stability ball reverse back extension: 2-3 sets, 8-15 reps
- 4. Standing calf raise: 2 sets, 15-25 reps
Wednesday: Arms and Shoulders
- 1. Barbell millitary press: 3 sets, 3-5 reps
- 2a. Dumbell lateral raise: 2-3 sets, 8-15 reps
- 2b. Cable curl: 2-3 sets, 8-15 reps
- 3a. Bent over dumbbell “W”s: 2-3 sets, 12-15 reps
- 3a. Cable triceps pushdown: 2-3 sets, 12-15 reps
Thursday: OFF
Friday: Chest and Back
- 1. BB incline bench press: 3 sets, 3-5 reps
- 2a. Palms facing dumbbell chest press: 2-3 sets, 8-15 reps
- 2b. Weighted chinups: 2-3 sets, 8-15 reps
- 3a. Decline cable chest fly: 2 sets, 12-15 reps
- 3b. Standing wide grip tube row: 2 sets, 12-15 reps
Saturday: Legs and Core
- 1. BB Deadlift: 3 sets, 3-5 reps
- 2a. Crossover dumbbell lunge: 2-3 sets, 8-15 reps
- 2b. Standing hamstring curl: 2-3 sets, 8-15 reps
- 3a. Decline standing cable rotation: 2-3 sets, 8-15 reps
- 3b. Stability ball bird dog: 2-3 sets, 8-15 reps
- 4. Seated calf raise: 2 sets, 15-25 reps
Sunday: OFF
Stay tuned for weekly updates on progress: measurements, strength increases, bodyfat levels, and pictures!
How would you like me to design your training program, plus get nutrition support, motivation, and accountability on a regular basis? Then you’ll be wanting to apply for a spot in my “Ultimate Fitness Blueprint” coaching program! It’s 100% dummy proof, stop struggling, and start thriving. CLICK HERE for more details, and to apply!
Chad Smith is a Hagerstown personal trainer, FTNS Radio show host, and Co-Owner of Home Team Fitness Training. He’s pretty darn handsome too…
