personal trainer Archives - Tucson Strength

YOUR PERSONAL TRAINER ISN’T A POWERLIFTING COACH

Danny — Mon, 29 Apr 2024 23:48:58 +0000

YOUR TRAINER ISN'T A POWERLIFTING COACH

Powerlifting is the definition of an inclusive sport. When you come to a competition you will see people ranging in age from 13-85. You will see monsters squatting 700lbs and a person stepping on the platform for the first time squatting 135lbs. The best part is the crowd loves them all. The sport involves 3 lifts: the squat, bench press, and deadlift. For those that can’t squat, you can do Bench Press and Deadlift only. Many people will see someone on the platform that they can resonate with and say “I can do that!” For the most part they are correct. They can. Powerlifting is in the reach of most people.

Hire a Coach, not a personal trainer

There are some people that show up to their first competition with no assistnance. They have watched a couple of YouTube Videos and have figured it all out. This usually doesn’t workout great, but I have seen some people succeed with this approach. The thing that will boil my blood is seeing someone that seeks out professional guidance and then they hire their friend’s grandson who is a certified personal trainer.. Trainers should know the basics of how to lift, but powerlifting is a sport. In sports you need to hire an experienced coach that not only understands the technical aspects of the three lifts, but also has a knowledge of how to prepare for a meet, teach you the rules of the meet, and how to prepare you for the long day that is awaiting you.

I can’t count the number of times I see lifters show up with a trainer and from the moment they start the weigh-ins they are already confused and stressed. They don’t make weight because they registered for the wrong division and weight class. Then they show up on meet day don’t time their warm ups appropriately. They then go to step on the platform and haven’t trained commands appropriately. They don’t understand how to get their net attempt in to the score table. All of these things add to an already stressful day. The worst part is, they paid someone good money to prepare them.

What to look for in a powerlifting coach

One of the key things to ask is have they competed in the sport and know the rules of the federation you plan to compete in. Experience varies but having a coach with at least 3-4 meets under their own belt should be a minimum requirement. Experience on the platform is crucial. This doesn’t mean they need to be a world class lifter and have super human strength themselves, but they should be able to guide you from where you the beginning until you finish that last deadlift on meet day.

Ask them what type of programming philosophy they follow. If it’s Starting Strength walk the other way.lol But seriously ask them about their training philosophy. If everyone they train is on the same program, it is not a good sign.

A good powerlifting coach should be able to set you up on a program that will prepare you and not over work you. If you are an adult with other responsibilities besides lifting heavy, they need to be able to make sure you are on a program that meets you where you are and doesn’t drive you into the ground before meet day.

Most of the time most trainers in a big box gym can’t help you. Seek out a locally owned gym that specializes in the sport.

Feel free to reach out with any questions. If you aren’t close to us we will help you find someone that can guide you in the right direction.

Check out some of our past blogs on Powerlifting!

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First Powerlifting Meets Do’s and Don’ts

Admin — Mon, 19 Oct 2020 02:29:53 +0000

There are so many things that go through your head before doing your 1st Powerlifting Meet. The video above covers some important things to consider before doing your first meet and common questions. I wrote this article for StrongFirst 6 years ago and it is a short, but informative read on don’s and don’ts of doing your first Powerlifting Meet. We have coached hundreds of lifters here in Tucson to get on the powerlifting platform for the first time. We aren’t just personal trainers. We have a team of coaches that understand the mindset and sport of powerlifting.

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Programming for Strength Part 2

Admin — Sat, 10 Oct 2020 14:07:29 +0000

I posted a short blog and video the other day on programming for strength (read it here). I have been developing a ton of free content on this topic because I see so many lifters come into the gym that are putting in hard, but ineffective training sessions in. I wanted to go into a little more detail on understanding how many sets/reps to use when programming for strength. There are so many variables to consider when programming for strength such as how many days per week you are working each exercise and how well you recover from training.

One guide that can be easily utilized in programming is Prilepin’s chart. Prilepin was a Soviet Olympic Weightlifting Coach that created this chart.

Yes, I know Olympic weightlifting is not powerlifting, but many of the same principles apply and if you look at many successful programs, they align closely with this chart.

Prilepin’s chart does a good job of breaking down total training volumes at given percentages of 1 Rep Max. Many successful programs align closely with this chart. Is this chart absolute fact? No, but it does a very solid job of giving some guidelines. The art of programming happens when you can get the right mix of sets, reps, and training volume for an individual.

Most successful strength training programs spend a considerable amount of time in the 70%-85% range of 1 RM. Knowing this is great, but applying it appropriately is crucial for success.If you are pushing 75% for 8-10 reps across multiple sets you are building a high amount of fatigue in your muscle. If your goal is bigger muscles great! If you’re looking for maximal strength you will want to choose lower reps across multiple sets. A more appropriate way of building strength with 75% would be hitting 4 sets of 6 reps or 5×5. Your last set should be challenging, but not crushing your soul. There is a time and place for grinding out hard reps in strength training, but it isn’t the cornerstone of building strength.

What about working with bigger weights? Isn’t that important? Yes, feeling heavier loads and over loading your system is important. You just don’t need to hit heavy as much as you think. When lifting above 90%, effectively hitting 1 or 2 singles is way more effective than trying to grind out a set of 3-4 reps to failure. Usually the philosophy with working with higher percentages is, get in, get out. Use the bigger loads to learn how to lift heavy with good form, see where you weaknesses when lifting heavy, and work on those weaknesses at the lighter loads. You are not going to get stronger my continually loading more plates week after week. I shake my head seeing gym goers miss a lift on Monday and show up on Wednesday to redeem themselves, then act like they don’t know why they are getting “weaker”. It’s because you are lifting from ego not from a base of reality.

NEED HELP WITH PROGRAMMING? SEND US A MESSAGE!

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When Motivation Is at an All Time Low

Admin — Thu, 28 Mar 2019 13:53:20 +0000

Handle Your Shit… This has been my tagline for close to a decade. I stole it from a close friend and training partner years ago and made it my own. This saying adorns my office walls in multiple areas; my wonderful clients and employees have gifted the saying to me in numerous forms. I used to tell clients this when they would come to me with tons of excuses about inconsistency in training or not following the program.

Personally, I tell myself to Handle My Shit numerous times a week regarding many aspects of life. As a business owner, a family man, and 40-something-year-old athlete I am constantly trying to Handle My Shit.

As a personal trainer/fitness professional it’s always been important to keep my body in good shape and lead from the front. Over the years I have competed in powerlifting, triathlons, and half marathons. I’ve trained for physically challenging certifications and completely transformed my body many times. I do all this because a) I love to push myself physically and continually challenge what I can do, and B) I like to use myself as an example to show people that they are capable of doing things they never thought of.

I was never a gifted athlete. I was a chubby kid who earned the nickname Pudge Muffin. Over time I became a decent athlete, but never a star. I was the kid that showed up to practice every day on the football team, but rarely played. I look back and wonder Why didn’t I just quit? I got my ass kicked on the football team. I really wasn’t good nor was I strong. I lifted weights, but was by far one of the weakest kids on the team. I remember getting flattened more times than I care to admit only to show up again the next day at practice.

So why am I sharing all of this?

Recently, life has changed in a big way for me. I decided to take the biggest risk of my life by expanding my gym from a very successful and comfortable location to a huge facility with over double the space and close to triple the rent. I did it because I had a vision, and the risk of not doing it was greater than the risk of failing, but that’s not why I’m writing this. I am writing this because my motivation to train, push myself physically toward a big goal, and crush workouts is complete shit right now. Training/exercising/working out/whatever you want to call it has never been a problem for me…… until January 2019. Life is great, but stress is stress. Trying to balance training, eating healthy, growing a business, spending time with family and loved ones—it’s kicking my ass. This fitness thing is no different for me than it is for many people. I feel the struggle.

Last Sunday I woke up completely exhausted after a round trip to Phoenix on Saturday. It took all of my energy to roll out of bed, and I hate to admit this has been happening a lot. I had a 6-mile run planned that morning on my Training Peaks schedule. After my second cup of coffee I decided on a casual 2.5-mile walk with my dog. That is what I had in me that day. There was no moderate jog, interval, or even a brisk walk. It was a stroll for an hour with my pup. When I was done with my walk I was grateful to have done something physical that was also good for my mind. Good stress and bad stress still have the common denominator of STRESS. Learning how to adapt and respond to it is crucial. I could have psyched myself up to run that day, but more than likely it would have depleted me and left me in worse shape. I could also have chosen to do nothing. One thing I know is doing absolutely nothing and sitting on my ass is rarely ever the right answer unless I have a fever or a doctor gave me orders to do so. There seems to be a recurring theme in the fitness world about going hard or going home, or being some sort of warrior/lion/predator animal in the gym. Let’s face it: that’s all bullshit. Truth: it’s consistency, not intensity, where the magic happens.

I am reminded of a story about a guy I met at a gym nearly two decades ago. He had suffered a heart attack and had a wake up call to get into shape. He showed up to the gym 5 days per week before the sun came up to work out. One day I noticed him walk in the gym, sit down on a bench by the front desk, and then get up to leave. I asked him why he was leaving. I will never forget his answer. He told me that he woke up and felt like complete hell. He was pretty sure he had a fever and knew he couldn’t work out, but he didn’t want to break his routine of driving to the gym. So he showed up that day, then want back home to rest. That is discipline. He’d developed a habit that he was not going to break based on how he was feeling that day.

Because I have very little motivation to train right now, I rely on discipline to be physically active consistently. To keep my body moving. The goal right now is to be active 6 days per week with a combination of lifting, running/conditioning, stretching, or walking. The goal is consistency, not a personal record or getting a certain amount of miles in. I still have a program scheduled and I know I can modify it when I need to. Just show up! Looking back to my days on the football team I’m grateful that I learned the discipline of showing up even when I didn’t really want to be there.

Everyone goes through times of poor motivation and stress, even fit pros who seem to have that area of life in perfect order. Showing up consistently during those tougher times sets you up for success when the time is right.

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Personal Trainer Certifications Which One to Choose?

Admin — Wed, 27 Feb 2013 16:51:48 +0000

People always ask me which certifications are the best if they want to become a personal trainer. First, I want to say that having a certification doesn’t make anyone a good personal trainer, but at least they did the minimum. Many trainers at the big box gyms like LA Fitness don’t even hold credible certificaitons, and if they do hold a minimal certification they are called Master Trainer. As a gym owner with over 12 years in the field I thought I would shed my opinion on this subject, based on experience. I ran a personal training department at a vocational college for a couple years and had to study the different certifications. Anyway, Here is a quick breakdown of the major personal training certifications. Now you may not see some here, but that is because there are way too many to count nowadays. I also haven’t reviewed any of the specialty certifications in this blog like Crossfit, RKC, FMS,StrongFirst and others. I may do so in the future.

Also, I state whether or not the certification is NCCA accredited.The National Commission for Certifying Agencies (NCCA) was created in 1987 by ICE to help ensure the health, welfare, and safety of the public through the accreditation of a variety of certification programs/organizations that assess professional competence. Certification programs that receive NCCA Accreditation demonstrate compliance with the NCCA’s Standards for the Accreditation of Certification Programs, which were the first standards for professional certification programs developed by the industry. (Taken from credentialingexcellence.com)

NSCA(National Strength and Conditioning Association):CPT

Pros: NSCA offers a CPT/Certified Personal Training Cert that has some of the best science content you will find. Everything from the smallest breakdown of muscle fibers to the cellular science behind muscle contraction. The NSCA does a great job putting forth a strong scientific background that ALL personal trainers should understand. It also has extensive information on strength programming and training athletes. They also offer great studying materials and resources. It is also NCCA Accredited.

Cons: The assessment section is completely out dated. They also fail to recognize or address modern day advances in training such as myofascial release, and movement screening of any kind beyond the sit an reach. Though the baseline science they preach is great, they refuse to get with the times because adequate research hasn’t been done yet, unfortunately their failure to move forward is dating them significantly. Though they really have positioned themselves in training athletes, most newbie personal trainers are rarely going to jump into training athletes. They are going to be training the 45-60 year old that complains of an achy back and trainers need to know how to look at the human body more effectively.

NASM (National Academy of Sports Medicine) Certified Personal Trainer Certification:

Pros: The NASM has made a huge push in the past decade. They have jumped on the corrective exercise and human movement train much more than the NSCA and others have. They also offer numerous continuing education opportunities in many different scopes so that their trainers have ample learning opportunities. Their information is great for those that want to train general populations with different postural and movement issues, especially with our aging population. The are NCCA Accredited.

Cons: Though they really focus on corrective exercise I really believe that what they offer is really the bare minimum entry level understanding. My biggest annoyance the NASM is every single CEU course they offer is called a “specialist course”. So if you take their corrective exercise course you are now a CES, or Corrective Exercise Specialist. Put in hundreds or thousands of hours training clients with corrective exercise issues then call yourself a specialist. I really can’t take their Specialization Courses seriously since everything they offer makes you specialized.

ACE Fitness Personal Trainer Certification: American Counsel on Exercise

Pros: Ace was considered a real force in personal training in the 1990s or I should say in the 1900’s. Ace has made personal training accessible to 10’s of thousands of aerobics instructors world wide. It does a good job of breaking down risk stratification for general populations and elderly populations. You actually have to study for the test and put forth some effort in studying to get certified which is good. It is also NCCA accredited.

Cons: Ace is like ACSM with a little more flare, but really they are stuck in the world of exercising. Their propaganda is really geared towards an aerobic instructor or a novice. The lack of focus on strength training programming and developing programs for clients that actually matter is not there. Their assessment section with the toe touch and other drills has been out dated for years.

AFAA: Aerobics and Fitness Association of America Certified Personal Trainer

Pros: Easy to obtain, and if you want your foot in the door quickly this is the route to go.

Cons: It is hands down a piece of paper to say you are certified. You are not going to learn lots of awesome information unless you want to be an Aerobics instructor. Sorry not much to say positively about this cert. It is not NCCA accredited either which isn’t the end of the world but it also shows that it may not be challenging and doesn’t really test according to any standardized guidelines..

ACSM: American College of Sports Medicine Personal Trainer Certification

Pros: It really set the standard of risk stratification in the Personal training world. All major certifications use the ACSM risk stratificaiton model. It is still looked upon as a very solid certification and the test does take some serious studying. It is also very clinically based. If you want to work in a hospital fitness center this would be a solid certification. Talks a lot about the roles of fitness in those that are health compromised. NCCA accedited.

Cons: It really couldn’t make fitness more boring . It really could be the driest certification on the planet. The lack of real strength programming and old research is out of this world. It also doesn’t have much leading edge information in strength training programming. And yes I believe as a trainer, getting your clients stronger is of paramount importance.

ISSA: International Sports Science Association

Pros: Founded by Dr. Fred Hatfield aka Dr. Squat. The book they use is incredible informational and solid. Though it isn’t NCCA accredited it does hold another accreditation DETC that it supposed to have some benefits to it. It is also available online.

Cons: ISSA is very sales oriented. Visiting their website can be frustrating to read through tons of obnoxious ad copy especially on their ISSA online site. When you talk to their people to ask questions about taking the exam, you are immediately put into a sales pitch and trying to be closed on registering for the certification, and they won’t stop calling you either. It feels like walked into LA Fitness or Bally’s and they will do what it takes to close a deal. Also, the fact that it is offered online does make it a bit questionable in terms of legitimacy.

CSCS: Certified Strength and Conditioning Specialist (Part of the NSCA)

Pros: All those that sit for this exam must have a Bachelors Degree. This is the only certification in the field that has this prerequisite. Most college and professional strength coaches must hold this certifications. The exam is deep in program design, muscle physiology, strength training, and training athletes.

Cons: The assessment section is poor. There are no solid tools on how to screen athletes for risk of injury or check imbalances. Though it is a solid exam based on solid material it still doesn’t guarantee that the individual can fully design a solid training program or know how to be a good coach. Also, understand that this isn’t a personal training certification, it is a strength coach certification so it really doesn’t test on risk stratification for general populations. If someone did show up with this certification alone I would not require them to also have a CPT cert as well. It really is a great certification that is challenging to achieve.

OTHERS:

There are numerous other Personal Trainer certifications out there. Some are NCCA accredited others are not. On the list of accredited personal trainer certifications are:

NCSF: National Council of Strenght and Fitness
NFPT: National Federation of Personal Trainer
NESTA
IFPA: Interational Fitness Professionals Association

I don’t have time to get into all of them. The fact that they are NCCA accredited means that the tests do meet a minimum level of competency in the field. On another note, just because something is not NCCA accredited doesn’t mean it is awful either. I am sure the ISSA exam is challenging and tests on some great information, but the fact that it is offered online doesn’t allow it to be NCCA accredited.

So which certifications to choose?

The certifications I usually guide people to are either NSCA or NASM certifications. NASM is great for those that really want to learn the fundamentals of being a trainer and the screening protocols they offer are hands down better than any of the other certifications right now. Though I am not in 100% agreement with all the protocols, for a beginning trainer they do offer a great beginners tool box. For someone that really wants to get involved in Strength Training as well the NSCA book and certification is a wealth of knowledge. Though not NCCA accredited I have extensively reviewed the ISSA certification material and it too is a great wealth of knowledge.

Having said all of this, you can learn all you want from a certification test and the real world applications wont really start till you get years of experience in the field. Honestly some of the worst trainers I have met have college degrees and big certifications, and some of the best trainers I have met never took a college class and hold a certification that I would never recommend someone to get. The difference is the ongoing pursuit of knowledge and continually learning. One must understand that the above personal training certifications are just the beginning to get the foot in the door. There are numerous other learning programs and specializations that one can achieve after being certified. On average I spend $3-$4000 per year on continuing education and my trainers also spend significant amounts of money per year as well to travel around the country learning from the best in the field. Sometimes it is in the form of a continuing education workshop, a specialization certification, or instruction from another professional in the field to learn a new skill set. Don’t think your certification will do anything for you, it just says I can start working, the rest comes together with experience, good mentorship, and seeking out new learning opportunities.

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