This is a great compound movement that I use often. It will develop strength of the legs, shoulders and core, as well as balance, power and total body control. This is a movement that simulates (you will need an open mind) a punching movement and is helpful for fighters, i.e. karate competitors, boxers etc.
Go as heavy as you can so that you can accomplish your goal. If you want more strength or pure power keep the weight heavy and the reps low (3-5). If you want more power-endurance, or strength-endurance, keep the reps higher(10-15) and the weight a bit lighter.
Wednesday, May 23, 2007
Wednesday, May 16, 2007
Kettlebell Training for Beach Volleyball
The following article was written by a good friend and colleague, Alex Franco, of Brazil.
I have spent an entire season around professional beach volleyball players. Because they knew that I was not just a spectator, but a strength and conditioning specialist, they would often ask me about the best ways to improve their performance.
Many of them subscribe to the notion that more is better. However, the idea of doing a greater quantity of exercises to achieve better results has been proven not be the most effective when we are dealing with athletic performance. There is one training tool that I feel is dramatically underutilized in the world of professional beach volleyball – kettlebell training.
I was amazed to find out that in all of my travels, not only were none of the players using kettlebells as part of their training program. None of them had even HEARD of kettlebells. This is a shame, because I believe that a properly applied kettlebell program is one of the best possible training tools available to the beach volleyball athlete today.
However, before jumping into any training program, proper assessment is key. One assessment that I recommend for any exercise specialist, strength and conditioning coach or personal trainer is The Functional Movement Screen, designed by Gray Cook and Lee Burton.
For those of you who are not taking advantage of this fabulous training tool, I am willing to bet that at best your athlete’s performance is not as effective as it could be. And at worst -- it may even be damaging your athlete's performance.
The FMS saves hours and hours on movement evaluation and packs them into 20 minutes of effective data collection. The screen gives the trainer all the information that he/she needs to know about how efficiently an athlete moves before they even think about putting a training program together.
The screen allows you to take a step back away form skill development in order to focus on the basics of human movement. Once these fundamental movement patterns are improved it is easier and more effective to develop more sports specific skills. Gray Cook calls it, “removing the negatives before adding the positives”.
I know from my personal experience as a coach, I have seen many accomplished athletes (even those who are competing at the highest levels) who have significant movement deviations based on either lack of stability or restricted mobility. The screen addresses these movement pathologies with corrective exercises that allow for better movement patterns
Once faulty body mechanics are improved -- there should be a notable improvement in the overall quality of movement.
As a couch, I feel very strongly about addressing these issues before taking steps towards improving the qualities needed for that particular sport, including: strength, power and speed.
If a considerable number of your athletes are spending a significant amount of time in the training room dealing with various nagging, aches and pains (unless due to a contact injury) – take a look at The Functional Movement Screen as a guideline to what may be going wrong. Your training program may actually be doing your athletes a disservice by reinforcing bad habits under increasingly intense conditions. I am a big advocate of focusing on the quality of training – not the quantity.
Once I know that all of the athlete’s basic movement patterns are solid the chances of something going wrong due to faulty body mechanics is much smaller. At this point I implement a lot of kettlebell training into my programs, because kettlebells are an effective training in the athletic performance development. I like kettlebell training for a number of reasons.
First of all, there are a wide variety of drills that can be performed with them. Secondly, they are inexpensive and take up very little space. And lastly, you don’t need to be in a facility to train your athletes. In the case of beach volleyball, you can train them right on the beach. And what better place to train your volleyball players? These athletes will get better transfer of training if they practice on the surface that they play on.
Players ask me how often they should train with the kettlebells, especially in light of the rigorous physical demands of their sport. I am a big fan of the training methodology employed by Steven Maxwell, a remarkable strength and conditioning specialist based out of Philadelphia. He once told me about the challenge he faced when training BJJ champions, Saulo and Xande Ribeiro for the brutal realities of a Jiu Jitsu or Grappling Championship.
Saulo had to fight two days back to back in two different categories. At the end of the first day, body was exhausted and he only had a few hours to rest until the next day. After that in order to provide greater specificity and transfer of training, Maxwell modified his training sessions from every other day to two days back to back, allowing the training stimulus to better match the specific to the conditions of his sport.
I think the beach volleyball community would benefit greatly by employing this same methodology. Consider that in professional volleyball, a world tour event, takes place over four to five days. During that competition the athletes will play an average of two or three times a day -- for four consecutive days. Moreover, they need to perform as efficiently on day four as they did on day one.
Therefore, it makes sense to me to give them a training stimulus that closely matches these conditions, thereby better preparing their musculoskeletal, neuromuscular and metabolic systems to these exhaustive demands.
I would categorize beach volleyball as a predominantly a power-endurance type of activity. Consider that a rally rarely lasts for a minute. Through that brief time, there is a mix of multi-planar motions, jumps, cuts, reaches, deceleration, reacceleration, absorption of impact – basically all the components of athletic performance.
One of the specific exercises that I suggest for beach volleyball athletes is the kettlebell swing. This basic ballistic drill allows the athlete to develop better ability to effectively generate and absorb kinetic energy through the body’s most powerful engine (the hips) in one single motion.
Another advantage of the swing is that it helps prepare the athlete for the more advanced kettlebell power exercises, such as: cleans, jerks and snatches. All of which are excellent, because they not only train the hips, but also the: shoulder complex, rotator cuff (more specifically the external rotators, teres minor and infraspinatus) which is so often neglected in athletic training programs.
It may sound obvious, but as strength and conditioning professionals we need to constantly revisit whether or not our training programs are as effective as possible.
Kettlebells are one powerful training tool that can help better match our programs to the true needs of the athlete during competition.
For more information on kettlebell training and Functional Movement please visit www.kettlebellbrasil.com or contact us at franco@kettlebellbrasil.com
Xande Franco
Tuesday, May 15, 2007
Observing the Masters
I wrote this article to my newsletter subscribers in honor of my daughter's birthday. I hope you enjoy it.
I admit I have always been obsessed with the martial arts. Maybe it was the superhuman feats of strength and heroism that I saw in the movies. You know, watching Bruce Lee dispatch a few hundred bad-guys in a single scene. It was also the old myths and legends that I would regularly read about, especially the origin of various arts and their special training techniques. Animal movements always interested me. The stories of the great masters watching a cobra fight a mongoose, a crane fighting a tiger, or a praying mantis killing their dinner always made me think.
Today we can still observe natural movement and “steal” these techniques for our own training. The source may be right under your nose. I have a 3 year-old daughter(actually she just turned 4!). She has boundless energy that is incredibly strong. I have seen her do endless pull-ups on our ring set, perfect squats, wheel barrel walks on her hands and what seem to be thousands of jumps without a break. Oh, and she makes me play tag till I need oxygen.
I wanted to try her workout so, with her encouragement I jumped with her. After a few minutes I was ready for a nap, she just kept on jumping and screaming, “daddy keep jumping!” She then proceeded to do some multi-directional “ape walks”. She just keeps doing them forever. My athlete’s can’t last half that long.
One of my favorites to watch is her attempt at a handstand, which unfortunately for me was the next exercise in her “training routine”. She hasn’t completed one yet but the “trying” is great training. Try it. Perform a handstand and before completing it fall back onto your feet, this is sometimes called a “mule kick”. Do a few of those before you complain that you just can’t get to the gym!
I was very impressed by these “exercises” since I do these with my clients. Where did she learn that, I wondered? What we consider creative training toddlers do naturally. Next time you get a chance, really watch a two or three year-old play.
We can learn remarkable things about human movement potential in just a short time. Try a few of the movements for yourself; just be prepared to feel a bit inadequate. Hand walking, tag and simple jumps are all great general physical preparation techniques. They are excellent examples of fun and functional total body training.
You can tell your clients that you learned it at an expensive workshop, or that you started studying with a kung-fu master, or you can tell them the truth, that you are an astute observer of functional human movement at it’s source. Either way, have some fun. It makes the pain and the sweat more bearable.
With Gratitude,
Jeff
I admit I have always been obsessed with the martial arts. Maybe it was the superhuman feats of strength and heroism that I saw in the movies. You know, watching Bruce Lee dispatch a few hundred bad-guys in a single scene. It was also the old myths and legends that I would regularly read about, especially the origin of various arts and their special training techniques. Animal movements always interested me. The stories of the great masters watching a cobra fight a mongoose, a crane fighting a tiger, or a praying mantis killing their dinner always made me think.
Today we can still observe natural movement and “steal” these techniques for our own training. The source may be right under your nose. I have a 3 year-old daughter(actually she just turned 4!). She has boundless energy that is incredibly strong. I have seen her do endless pull-ups on our ring set, perfect squats, wheel barrel walks on her hands and what seem to be thousands of jumps without a break. Oh, and she makes me play tag till I need oxygen.
I wanted to try her workout so, with her encouragement I jumped with her. After a few minutes I was ready for a nap, she just kept on jumping and screaming, “daddy keep jumping!” She then proceeded to do some multi-directional “ape walks”. She just keeps doing them forever. My athlete’s can’t last half that long.
One of my favorites to watch is her attempt at a handstand, which unfortunately for me was the next exercise in her “training routine”. She hasn’t completed one yet but the “trying” is great training. Try it. Perform a handstand and before completing it fall back onto your feet, this is sometimes called a “mule kick”. Do a few of those before you complain that you just can’t get to the gym!
I was very impressed by these “exercises” since I do these with my clients. Where did she learn that, I wondered? What we consider creative training toddlers do naturally. Next time you get a chance, really watch a two or three year-old play.
We can learn remarkable things about human movement potential in just a short time. Try a few of the movements for yourself; just be prepared to feel a bit inadequate. Hand walking, tag and simple jumps are all great general physical preparation techniques. They are excellent examples of fun and functional total body training.
You can tell your clients that you learned it at an expensive workshop, or that you started studying with a kung-fu master, or you can tell them the truth, that you are an astute observer of functional human movement at it’s source. Either way, have some fun. It makes the pain and the sweat more bearable.
With Gratitude,
Jeff
Interview
This is a copy of an interview I did with Dan Furlong MS CSCS a few years ago. A few things have changed since it's publication. I will post the updates at the bottom of the page.
OUTtakes with this month's guest Strength & Conditioning Expert and Martial Artist Jeff Fields
Everyone is back to work or back in school, our schedules are back to being quasi-normal, so everybody’s re-dedication to better health and fitness can now officially begin!! Personal training packages will be selling like hot cakes and specially advertised offers for free weeklong memberships flood mailboxes everywhere. This is a busy time for the individual and strength & conditioning/fitness professional alike. So to get us ready for a new year of accomplishing our goals and objectives, Trinity Biomechanics caught up to Jeff Fields, an internationally known EXPERT in the field, to answer our questions and straighten us out!
Q: Jeff, tell us about your background. Not the same old resume stuff that we can pick up on your materials, but your experiences that maybe go by unmentioned, as well as your education.
A: I have had the opportunity to travel and meet so many interesting people in my life. As a result I got the chance to do more than some, I suspect. I started training in the martial arts at 7 yrs old and got my first black belt at 17. After sustaining a serious head injury while fighting, which almost killed me, I left the country and went to school in Israel. I studied Middle Eastern History and Political Science, Hebrew and Arabic. This explains why I can hardly speak English any more! Most of my friends were combat soldiers and as a result, I was exposed to that “community” early on. I was asked to train many of them in conditioning as well as martial arts/hand-to-hand combat. This was done privately and was a very rewarding experience for me. I served as a combat medic and soldier and was blessed to have undergone much of my training with some of the best warriors anywhere.
As a Strength Coach and Athletic Trainer I have been able to work with members of several national teams, including the Israeli Junior National Swim Team and members of their National Swim Team, members of the US Karate team, a US Olympic medalist, a nationally ranked fencer and several other international competitors. I also worked as a clinical athletic trainer in an orthopedic/sports medicine outpatient setting.
After returning from Israel after the Gulf War I went to the University of Florida for grad school. In 1993 I was one of 13 US Athletic Trainers selected for the World Maccabia Games (Israel) where I was responsible for the US Wrestling Team. After suffering an early mid-life crisis I went back to school again and got a post-graduate certificate in Education. I was granted a NY State Teaching certificate to teach social studies. I also worked for a time as a hypnotherapist focusing on weight loss and spent a year and a half studying Acupuncture.
I have always kept the martial arts as a focal point of my life, and integrate into my training programs whenever possible. I try to learn as much as time and schedule will allow, and have studied various arts throughout the last 30 plus years. At 44 I am still getting beat up on a semi-regular basis.
My varied experiences have shaped me and I try to integrate every part of my background into my training and coaching.
Q: How did you come by transitioning from an athletic trainer – to a strength coach – to a personal trainer – back to a strength coach?
A: You know I have always been interested in physical conditioning. I love the feeling of helping someone get real strong, powerful and agile. Even when working as a student athletic trainer I got the most satisfaction from rehabbing and reconditioning an injured athlete, getting them back on the field. Even while a student and when I worked as a clinical athletic trainer I would always be training people on the side or teaching self-defense. I never thought I could actually make a living at it. Eventually I got tired of the health care system and took the plunge. I have always considered myself a strength coach (and Certified Athletic Trainer) even if I found myself working in the “Personal Training” setting. I approach all my training in an “athletic” and “functional” manner. Nowadays I may not have a whole team in front of me but the approach is still the same. I have a feeling that sometimes the results are actually better.
Q: Jeff, how do you approach a first time client? What is that initial evaluation process like and what “tells” do you look for in their form or gait?
A: I am usually pretty conservative in the beginning. I tell my clients that I would rather they left after the first session feeling like they could have done a lot more. I can always make them “suffer” later, when they are ready.
I have been doing this for so long that I start my evaluation while I watch them walk over to me, without even realizing it. I look for postural deficits (e.g. forward head tilt, kyphosis, hyperlordosis) and movement deficits. If they can’t squat, lift their hands over their heads, or balance on one foot this has to be corrected. I have had a star basketball player who couldn’t squat or lunge without looking like he was drunk. Watching him land from a jump was painful to see. After fixing the squat and adding some strength and balance his performance skyrocketed. He got a scholarship to a major university-the fact that he was brilliant probably helped as well.
Q: So what is a typical First Session With Jeff Fields?
A: It really depends on the client. Overall I do a lot of standing, ground-based, multi-planar, core dominated movements. I start by teaching a dynamic stretching protocol (such as inchworms, twisting rear lunges, airplanes, “spidermans” etc.). I use a lot of body weight exercises (like squats, split squats, reaches), medicine ball exercises, dumbbells and resistance bands. I like to progress to heavier weights and kettlebells for most that can handle it. I try to stay away from machines whenever possible. I start out easy-usually a few sets of eight per exercise at a moderate resistance. I monitor form and want to see what kind of control they have over their bodies before I increase the intensity. Overall I keep things basic-I focus on training people for life, not aesthetics. When the intensity is adequate and the program is effective everything tends to fall into place.
Q: Identify for me three qualities of a “Next Level” strength coach / trainer. What do they do that sets them apart from the other average-every-club-has-them type of coach / trainer?
A:
* A constant quest for knowledge and desire to learn.
* A belief system based on compassion, a desire to help people and positive thinking/actions. Not just the desire to make money. Put the right energy out there and the money will come.
* One who will take action to make their dreams a reality. This could be to write a book, produce a DVD, open a gym or hold athletic development programs.
Q: You’re on the Hot Seat now… list for me some of your trainer / coach Pet Peeves. Things you see done that you cringe at or just make you shake your head and take your client as far, far away as possible.
A: I hope I don’t have too many. Here is a partial list.
1. Trainers trying too “break” a first time client to show them how much they know. I wait at least 3 sessions before I do that!
2. Trainers overstepping their bounds as far as knowledge and practice. Don’t give medical or rehabilitation advice unless you are completely qualified.
3. Bad form. While there may be many ways to perform or modify an exercise bad form is dangerous and should be corrected.
4. Trainers that think that “functional training’ means juggling medicine balls while standing on a wobble board or stability ball. Train people to lift, push and pull things while controlling their body, because that’s real life and sport.
5. Trainers who think they don’t have any more to learn. I never think I know enough.
6. A personal trainer that bases his/her business on looks and genetics, with little substance beyond that. A good coach and teacher is one that can guide the client/athlete and knows how to help them achieve their goals based on the client’s abilities, strengths and limitations. It has little to do with big muscles, although it does make a good first impression.
7. In reality I believe there are many different ways to achieve the same goal. Each one is valid as long as it can be substantiated and will not hurt the client/athlete.
Q: What are your current projects?
A: I seem to always have a lot going on, in addition to seeing in home clients, as well as “gym” clients. I recently finished filming my third DVD. That should be ready for sale relatively soon. My DVDs are all based on this concept of applying martial arts training techniques for general fitness and enhanced sport performance. It works and I have used these techniques for years.
I have also been selected, along with my colleague Jason C. Brown, to provide a Kettlebell Certification Course for the Equinox Fitness Training Institute. The first course will be a basic one, (Kettlebell Conditioning Systems Level 1 Course for Fitness Professionals) and will later be followed by more advanced courses. We will offer these courses to Equinox Personal Trainers as well as outside fitness professionals. Our first course, to be held January 7 and 8, 2006 in NYC, sold out in 10 days. We will be offering it again this February in NYC as well as Los Angeles and Chicago in March. I also offer a kettlebell fitness program (“KettleBell Kaos”) for members at the Equinox Fitness Club in Scarsdale NY.
I will also be developing courses/workshops based on Martial Arts Conditioning techniques similar to the one you saw last September in Stamford, Connecticut at Ryan Lee’s Bootcamp (my “Warrior Secrets” series). These will also be initially offered through the Equinox Fitness training Institute.
I have recently been approached by a colleague to develop “sports conditioning and functional training” workshops in Brazil for coaches, personal trainers and athletes. That would be exciting for me because, despite the fact that there are remarkably talented athletes in Brazil, their training techniques are not always “up to date’ by our standards. I also have family there and have always wanted to visit. A dream would also be to hold seminars in Israel where I lived for several years.
Lastly, but most important, is that I hope to be revising my website to offer other products for sale as well as affiliate programs.
Q: What goals have you set for yourself for once you complete them?
A: I would like to sleep more and not get up at 4 am for a while. Going on vacation with my wife and daughter would be nice also. Unfortunately I have a feeling that I will be busy developing other products and workshops.
Q: Jeff, with all the latest trendy type of programming and assortment of exercise equipment on the market these days, what do you see as modalities or instruments that have proven to withstand the test of time and are usually a staple for success in your programming?
A: Really the things that withstand the test of time for me are the basic things: Barbells, dumbbells, kettlebells, medicine balls and bodyweight training. Those are the tools that work for me. Other “functional training” tools like wobble boards and stability balls definitely have a place in my programming, as do resistance bands. I use them frequently. While I think weight machines have been the downfall of real strength training and athletic conditioning they will always have a place in someone’s program. Some of the newer cable-type systems are pretty interesting but I’d rather have a set of Dumbbells, kettlebells, a sandbag, my body, some focus mitts and kicking shields. I can develop a pretty serious program with those low-tech tools.
Q: Do you have any New Year’s resolutions?
A: Be a better husband, father, son, brother and friend. I would like to train more (conditioning and martial arts), and be more successful in my business so that I can have more time for my family. Oh yeah, and to eat less chocolate. Maybe if I train more I can revise that one.
Q: Where can people find you?
A: People can find me though my website, www.StrongtotheCore.com. Hopefully you will always know where I am, so they can ask you also.
Q: And finally, how old is your daughter now and what was the first exercise you taught her?
A: My daughter, Sydney, is 2 ½ years old. Seriously she is incredibly strong, like my wife. I used to show her martial arts movements when she was an infant. That used to crack her up. Maybe it was just laughing at me? Before she was one she could do a full chin-up over a table. We have rings for her downstairs and she can swing in a full “L-sit’ with no problem. I try to exercise with her when ever possible even if that means just jumping and running around the house for what seems to be hours. We also do a bit of grappling. I can still beat her, best two out of three falls, but that is getting harder too do. As soon as she is old enough I will teach her self-defense, a general appreciation for strength and fitness and how to swing a kettlebell.
Jeff, thanks for taking the time to chat and I am sure that 2006 holds great success for you both professionally and personally!
Updates:
I now longer teach for equinox Fitness. I am currently revamping and updating my Kettlebell Certification Course to be offered to fitness professionals, strength coaches and Certified Athletic Trainers around the country.
My daughter is now 4 years old (time flies!) and we have another child.
I have a new business/facility located in Westchester County New York. We provide superior training services that combine cutting-edge functional training and "old school", "raw" training methods.
I have a new website (www.real-strength-training.com) and blog (which you are reading right now!)I was unable to post updates in a timely fashion which I feel is a disservice to my clients. I came to the realization that depending on a webmaster is not always the best thing.I now took control over the new site, which is a constant work in progress. I hired Allen Hill (www. fitnesswebsitedesign.com) as a computer coach which is unbelievably helpful.
I was honored to be a presenter at Ryan Lee's Second Bootcamp. The fitness professionals in attendance seemed to enjoy my newer presentation again.
I still eat too much chocolate!
Thanks for your interest.
Jeff
Jeff@StrongtotheCore.com
OUTtakes with this month's guest Strength & Conditioning Expert and Martial Artist Jeff Fields
Everyone is back to work or back in school, our schedules are back to being quasi-normal, so everybody’s re-dedication to better health and fitness can now officially begin!! Personal training packages will be selling like hot cakes and specially advertised offers for free weeklong memberships flood mailboxes everywhere. This is a busy time for the individual and strength & conditioning/fitness professional alike. So to get us ready for a new year of accomplishing our goals and objectives, Trinity Biomechanics caught up to Jeff Fields, an internationally known EXPERT in the field, to answer our questions and straighten us out!
Q: Jeff, tell us about your background. Not the same old resume stuff that we can pick up on your materials, but your experiences that maybe go by unmentioned, as well as your education.
A: I have had the opportunity to travel and meet so many interesting people in my life. As a result I got the chance to do more than some, I suspect. I started training in the martial arts at 7 yrs old and got my first black belt at 17. After sustaining a serious head injury while fighting, which almost killed me, I left the country and went to school in Israel. I studied Middle Eastern History and Political Science, Hebrew and Arabic. This explains why I can hardly speak English any more! Most of my friends were combat soldiers and as a result, I was exposed to that “community” early on. I was asked to train many of them in conditioning as well as martial arts/hand-to-hand combat. This was done privately and was a very rewarding experience for me. I served as a combat medic and soldier and was blessed to have undergone much of my training with some of the best warriors anywhere.
As a Strength Coach and Athletic Trainer I have been able to work with members of several national teams, including the Israeli Junior National Swim Team and members of their National Swim Team, members of the US Karate team, a US Olympic medalist, a nationally ranked fencer and several other international competitors. I also worked as a clinical athletic trainer in an orthopedic/sports medicine outpatient setting.
After returning from Israel after the Gulf War I went to the University of Florida for grad school. In 1993 I was one of 13 US Athletic Trainers selected for the World Maccabia Games (Israel) where I was responsible for the US Wrestling Team. After suffering an early mid-life crisis I went back to school again and got a post-graduate certificate in Education. I was granted a NY State Teaching certificate to teach social studies. I also worked for a time as a hypnotherapist focusing on weight loss and spent a year and a half studying Acupuncture.
I have always kept the martial arts as a focal point of my life, and integrate into my training programs whenever possible. I try to learn as much as time and schedule will allow, and have studied various arts throughout the last 30 plus years. At 44 I am still getting beat up on a semi-regular basis.
My varied experiences have shaped me and I try to integrate every part of my background into my training and coaching.
Q: How did you come by transitioning from an athletic trainer – to a strength coach – to a personal trainer – back to a strength coach?
A: You know I have always been interested in physical conditioning. I love the feeling of helping someone get real strong, powerful and agile. Even when working as a student athletic trainer I got the most satisfaction from rehabbing and reconditioning an injured athlete, getting them back on the field. Even while a student and when I worked as a clinical athletic trainer I would always be training people on the side or teaching self-defense. I never thought I could actually make a living at it. Eventually I got tired of the health care system and took the plunge. I have always considered myself a strength coach (and Certified Athletic Trainer) even if I found myself working in the “Personal Training” setting. I approach all my training in an “athletic” and “functional” manner. Nowadays I may not have a whole team in front of me but the approach is still the same. I have a feeling that sometimes the results are actually better.
Q: Jeff, how do you approach a first time client? What is that initial evaluation process like and what “tells” do you look for in their form or gait?
A: I am usually pretty conservative in the beginning. I tell my clients that I would rather they left after the first session feeling like they could have done a lot more. I can always make them “suffer” later, when they are ready.
I have been doing this for so long that I start my evaluation while I watch them walk over to me, without even realizing it. I look for postural deficits (e.g. forward head tilt, kyphosis, hyperlordosis) and movement deficits. If they can’t squat, lift their hands over their heads, or balance on one foot this has to be corrected. I have had a star basketball player who couldn’t squat or lunge without looking like he was drunk. Watching him land from a jump was painful to see. After fixing the squat and adding some strength and balance his performance skyrocketed. He got a scholarship to a major university-the fact that he was brilliant probably helped as well.
Q: So what is a typical First Session With Jeff Fields?
A: It really depends on the client. Overall I do a lot of standing, ground-based, multi-planar, core dominated movements. I start by teaching a dynamic stretching protocol (such as inchworms, twisting rear lunges, airplanes, “spidermans” etc.). I use a lot of body weight exercises (like squats, split squats, reaches), medicine ball exercises, dumbbells and resistance bands. I like to progress to heavier weights and kettlebells for most that can handle it. I try to stay away from machines whenever possible. I start out easy-usually a few sets of eight per exercise at a moderate resistance. I monitor form and want to see what kind of control they have over their bodies before I increase the intensity. Overall I keep things basic-I focus on training people for life, not aesthetics. When the intensity is adequate and the program is effective everything tends to fall into place.
Q: Identify for me three qualities of a “Next Level” strength coach / trainer. What do they do that sets them apart from the other average-every-club-has-them type of coach / trainer?
A:
* A constant quest for knowledge and desire to learn.
* A belief system based on compassion, a desire to help people and positive thinking/actions. Not just the desire to make money. Put the right energy out there and the money will come.
* One who will take action to make their dreams a reality. This could be to write a book, produce a DVD, open a gym or hold athletic development programs.
Q: You’re on the Hot Seat now… list for me some of your trainer / coach Pet Peeves. Things you see done that you cringe at or just make you shake your head and take your client as far, far away as possible.
A: I hope I don’t have too many. Here is a partial list.
1. Trainers trying too “break” a first time client to show them how much they know. I wait at least 3 sessions before I do that!
2. Trainers overstepping their bounds as far as knowledge and practice. Don’t give medical or rehabilitation advice unless you are completely qualified.
3. Bad form. While there may be many ways to perform or modify an exercise bad form is dangerous and should be corrected.
4. Trainers that think that “functional training’ means juggling medicine balls while standing on a wobble board or stability ball. Train people to lift, push and pull things while controlling their body, because that’s real life and sport.
5. Trainers who think they don’t have any more to learn. I never think I know enough.
6. A personal trainer that bases his/her business on looks and genetics, with little substance beyond that. A good coach and teacher is one that can guide the client/athlete and knows how to help them achieve their goals based on the client’s abilities, strengths and limitations. It has little to do with big muscles, although it does make a good first impression.
7. In reality I believe there are many different ways to achieve the same goal. Each one is valid as long as it can be substantiated and will not hurt the client/athlete.
Q: What are your current projects?
A: I seem to always have a lot going on, in addition to seeing in home clients, as well as “gym” clients. I recently finished filming my third DVD. That should be ready for sale relatively soon. My DVDs are all based on this concept of applying martial arts training techniques for general fitness and enhanced sport performance. It works and I have used these techniques for years.
I have also been selected, along with my colleague Jason C. Brown, to provide a Kettlebell Certification Course for the Equinox Fitness Training Institute. The first course will be a basic one, (Kettlebell Conditioning Systems Level 1 Course for Fitness Professionals) and will later be followed by more advanced courses. We will offer these courses to Equinox Personal Trainers as well as outside fitness professionals. Our first course, to be held January 7 and 8, 2006 in NYC, sold out in 10 days. We will be offering it again this February in NYC as well as Los Angeles and Chicago in March. I also offer a kettlebell fitness program (“KettleBell Kaos”) for members at the Equinox Fitness Club in Scarsdale NY.
I will also be developing courses/workshops based on Martial Arts Conditioning techniques similar to the one you saw last September in Stamford, Connecticut at Ryan Lee’s Bootcamp (my “Warrior Secrets” series). These will also be initially offered through the Equinox Fitness training Institute.
I have recently been approached by a colleague to develop “sports conditioning and functional training” workshops in Brazil for coaches, personal trainers and athletes. That would be exciting for me because, despite the fact that there are remarkably talented athletes in Brazil, their training techniques are not always “up to date’ by our standards. I also have family there and have always wanted to visit. A dream would also be to hold seminars in Israel where I lived for several years.
Lastly, but most important, is that I hope to be revising my website to offer other products for sale as well as affiliate programs.
Q: What goals have you set for yourself for once you complete them?
A: I would like to sleep more and not get up at 4 am for a while. Going on vacation with my wife and daughter would be nice also. Unfortunately I have a feeling that I will be busy developing other products and workshops.
Q: Jeff, with all the latest trendy type of programming and assortment of exercise equipment on the market these days, what do you see as modalities or instruments that have proven to withstand the test of time and are usually a staple for success in your programming?
A: Really the things that withstand the test of time for me are the basic things: Barbells, dumbbells, kettlebells, medicine balls and bodyweight training. Those are the tools that work for me. Other “functional training” tools like wobble boards and stability balls definitely have a place in my programming, as do resistance bands. I use them frequently. While I think weight machines have been the downfall of real strength training and athletic conditioning they will always have a place in someone’s program. Some of the newer cable-type systems are pretty interesting but I’d rather have a set of Dumbbells, kettlebells, a sandbag, my body, some focus mitts and kicking shields. I can develop a pretty serious program with those low-tech tools.
Q: Do you have any New Year’s resolutions?
A: Be a better husband, father, son, brother and friend. I would like to train more (conditioning and martial arts), and be more successful in my business so that I can have more time for my family. Oh yeah, and to eat less chocolate. Maybe if I train more I can revise that one.
Q: Where can people find you?
A: People can find me though my website, www.StrongtotheCore.com. Hopefully you will always know where I am, so they can ask you also.
Q: And finally, how old is your daughter now and what was the first exercise you taught her?
A: My daughter, Sydney, is 2 ½ years old. Seriously she is incredibly strong, like my wife. I used to show her martial arts movements when she was an infant. That used to crack her up. Maybe it was just laughing at me? Before she was one she could do a full chin-up over a table. We have rings for her downstairs and she can swing in a full “L-sit’ with no problem. I try to exercise with her when ever possible even if that means just jumping and running around the house for what seems to be hours. We also do a bit of grappling. I can still beat her, best two out of three falls, but that is getting harder too do. As soon as she is old enough I will teach her self-defense, a general appreciation for strength and fitness and how to swing a kettlebell.
Jeff, thanks for taking the time to chat and I am sure that 2006 holds great success for you both professionally and personally!
Updates:
I now longer teach for equinox Fitness. I am currently revamping and updating my Kettlebell Certification Course to be offered to fitness professionals, strength coaches and Certified Athletic Trainers around the country.
My daughter is now 4 years old (time flies!) and we have another child.
I have a new business/facility located in Westchester County New York. We provide superior training services that combine cutting-edge functional training and "old school", "raw" training methods.
I have a new website (www.real-strength-training.com) and blog (which you are reading right now!)I was unable to post updates in a timely fashion which I feel is a disservice to my clients. I came to the realization that depending on a webmaster is not always the best thing.I now took control over the new site, which is a constant work in progress. I hired Allen Hill (www. fitnesswebsitedesign.com) as a computer coach which is unbelievably helpful.
I was honored to be a presenter at Ryan Lee's Second Bootcamp. The fitness professionals in attendance seemed to enjoy my newer presentation again.
I still eat too much chocolate!
Thanks for your interest.
Jeff
Jeff@StrongtotheCore.com
Wednesday, May 9, 2007
550 Reps of Fun
I have have been adding a lot of "work capacity" training routines to my clients' training. Many of these workouts are "cross-fit style", workouts for those that are familiar with that group.
Perform 50 reps for each exercise, break up the reps any way you choose. Do all exercises in succession until 50 reps are completed. Time the workout. The faster the time the better the "score". We repeat this type of workout at a later date to compare the scores.
KB Swings (single arm)
Band Rows
KB Cleans
Clapping Push-ups
Lunges
KB Presses(single arm)
"Evil Wheel" Roll Outs from knees
You can substitute a dumbbell for a kettlebell, but I like using a kettlebell better.
This will develop incredible strength-endurance and power-endurance. As you are able to complete the routinme faster you will notice that you are in better shape.
Compete against a friend. It's fun and effective training.
Perform 50 reps for each exercise, break up the reps any way you choose. Do all exercises in succession until 50 reps are completed. Time the workout. The faster the time the better the "score". We repeat this type of workout at a later date to compare the scores.
KB Swings (single arm)
Band Rows
KB Cleans
Clapping Push-ups
Lunges
KB Presses(single arm)
"Evil Wheel" Roll Outs from knees
You can substitute a dumbbell for a kettlebell, but I like using a kettlebell better.
This will develop incredible strength-endurance and power-endurance. As you are able to complete the routinme faster you will notice that you are in better shape.
Compete against a friend. It's fun and effective training.
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