I am making an attempt at starting a series of interviews with different strength and conditioning coaches and other professionals in the business. I am asking them 10 questions that require short answers and the questions are going to be the same for every interview. If everything goes well I should keep this series up for a couple of weeks. Let me know if you like it!
I thought it would be a natural thing to start with one of my colleagues from Endeavor, because as a group we have a lot of knowledge (…or at least, we like to think we do!). So without further ado, here is Rapid Fire – Round 1 with Matt Siniscalchi:
What does your current training looks like?
Mass Made Simple variation.
3x/week Monday: Heavy Pull Wednesday: Heavy Row Friday: Heavy Squat
1-2 Off-days is a “Do Something” day : I’ll cycle through sled drags, kb swings, or a Barbell/KB complex.. these will take no longer than 10 minutes.
What’s your favorite song to lift heavy things to?
Wow, do I pick country or 80′s…country or 80′s? …Currently Metallica’s Ain’t My B*tch”
What would be your best advice to an up-and-coming strength and conditioning coach that wants to make it in this business?
Ask advice or questions, learn as much as possible, if you aren’t passionate about it find something else.
What’s your passion, or second passion in life, other than health and fitness?
World Wrestling Entertainment. Avid Lord of the Rings junkie (I am like 11 year old girl at a Jonas Brothers concert). Learning about various beers (history, type, where they are brewed, what they taste like, etc)
The very reason why Matt is my boy
Who are your 3 most influential mentors?
Kevin Neeld and yourself, who would have thought? Third, Dan John ( I have a man crush on everything he writes or talks about).
What’s the biggest mistake you see athletes who want to make it to the next level make?
It needs to be said: I have seen so many talented athletes quit because they were pushed so hard at a young age without the time to have fun and enjoy the sport. The next closest would be taking time off from the specialized sport, athletes need an off-season with good strength and conditioning..year-round playing is not the answer to progress.
What’s your favorite supplement?
Anything from GNC! Kidding. A good protein: mine has been Metabolic Drive. It mixes well with greek yogurt, in smoothies, oatmeal, and it tastes awesome all by itself.
What’s the most overrated exercise?
Bicep curls: I am from South Jersey and I have learned my lesson, they play a VERY small part in training, if any.
What’s the most underrated exercise?
Push-ups or farmers walks: Rarely ever see good push-ups. Farmers walks speak for themselves.
What book are you currently reading?
Children and Sports Training by Drabik (crawling my way through it). But I am pretty sure the next book I will be reading is either Power to the People or Naked Warrior by Pavel.
Thanks for your time Matt!
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I was reading Tony Gentilcore’s blog post last week and I noticed a comment he made: “(…)there are numerous people (and nutritionist for that matter) who, despite knowing better, like to push off things like 100 calorie snack packs as viable “healthy” options.” That reminded me of a blog post I wrote about a year ago: Let’s Stop Over-Complicating Nutrition. (As a matter of fact, I was just re-reading it as I put the link to the original post, and it’s so good I have a hard time believing I wrote that!)
A lot of nutritionists, people involved in health and fitness, and people in general have been focusing way too much on calories when trying to improve their health. I have a groundbreaking news for you: IT’S NOT THE ANSWER! As I mentioned in my blog post linked above: “Good nutrition, no matter what your goal is, should be to eat as much natural, unprocessed foods as possible. Our ancestors never had any weight or cholesterol problem because they were eating too much red meat or too many eggs! And I’m pretty damn sure they never EVER counted calories either.” (Wait….did I just quote myself here?!? Next thing you’ll know is I’ll be referring to myself at the 3rd person!)
This guy is probably the only one who can refer to himself at the 3rd person, and it will still be acceptable
With that being said, counting calories is not the way to healthy eating habits. But why?
Focusing on the number of calories you’re eating, believe it or not, can lead you to making poor decisions about your diet. Here are a couple examples:
- Choosing low fat dairy products. While it seems like the smart thing to do, as you may already know dietary fat doesn’t necessarily translate into body fat, which is usually a huge misconception among most people. Also, there are estrogen hormones found in conventional (non-organic) milk that are linked to the growth of many tumors and different types of cancer; and “(…)one of the most biologically active and dangerous estrogen metabolites is found in the highest concentrations in skim milk(…) Whole milk also had the lowest total amount of estrogens”, according to Brian St. Pierre, a reputable nutritionist.
This might be your safest bet in terms of milk…
- Choosing low-fat variations of vinaigrettes and marinades. While a lot of the condiments available on the shelf of your local supermarket are not great to start with, when choosing the low-fat variety you’re basically substituting a source of fat (usually oil) that contains 9 kcal/gram for sugar, which contains 4 kcal/gram to make up for taste. Even if you get less calories here, processed white sugar is still one of the worst things you can put in your body. The best alternative is always to make your own vinaigrettes with olive oil, vinegar and spices.
- Choosing 100 calories snack packs over a natural food snack. If you’re going to eat a piece of fruit with a handful of nuts you’re already way over a hundred calories, but even if you smash me as hard as you can with a steel chair over the head, I still pick the piece of fruit and nuts over a 100 calories snack.
…and this chair shot also finally proves that wrestling is not fake!
Those 100 calories snack packs are packed with processed ingredients and preservatives which realistically don’t bring you any nutrients nor do they fill you up. (Don’t tell me you couldn’t eat 5 of these 100 calories snack and still be hungry!)
…100% unhealthy
These are really just a couple examples to show you that counting calories is not the answer. Focus on eating whole, natural foods; when doing that you get a bunch of fibers, vitamins , minerals and all the good stuff that helps make you feel fuller, longer. By doing that, it’s very difficult to over eat. Try and exercise a little bit every day in combination with that, and I guarantee you that you’ll never EVER need to count calories or go on a diet to loose weight.
Too many 100 calories snack packs for Yokozuna…
This might just be one too many wrestling references for a single blog post….so I’m done!
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It’s this time of year at Endeavor where our hockey players are slowly coming back for the off-season training. During the next 2 months or so, we’ll progressively welcome back our players, and by the time June rolls around we should be at full capacity and be extremely busy throughout the summer.
In the meantime, the current phase of the off-season is what we call “the early off-season” for the guys that are already back with us. These guys have the advantage of having a long off-season and plenty of time to not only improve their performance, but undo the damage they’ve put on their body throughout the season. And God knows how much damage a long hockey season can put on your body, especially on your hips. That’s why our early off-season phase focuses a lot more on re-establishing balance than it is about improving performance.
Hockey is a rotational sport, just like baseball, football (for quarterbacks), lacrosse, tennis and golf. One thing to understand is that the rotational movements occur almost exclusively in one direction. Over the course of a season, this accounts for many rotations when making passes and taking shots during all the practices and games the athlete takes part in. Rotations in the opposite direction are almost non-existent, and if you want to ensure better symmetry and balance throughout the body, there is definitely a need for rotational work on the non-dominant side.
The core exercises in a training program can be a good tool to help re-establish better balance. Even though our exercises are not purely rotational in nature (actually they are just the opposite; anti-rotation), the movement pattern and the muscles recruited are the same; they just happen to work in an isometric fashion.
That being said, instead of working both sides equally, we’ll double or triple the volume on the non-dominant side for all the anti-rotation core exercises we’re using. Just about any anti-rotation exercise can be used, but 2 of my favorites are the Belly Press and the Chop, both in the 1/2 kneeling position.
I really like the 1/2 kneeling position, especially in the early off-season because you get some lengthening of the hip flexors and some hip stability in the end range of motion. We’ll usually do 3 sets on the non-shooting side, and only one on the shooting side.
The concept can also be expanded with the rotational power work, with medicine ball throws and the like. Adding more sets on the non-dominant side will help re-establish some sort of balance around the hips, the shoulders and the core.
The early off-season is a good time to work on major imbalances and the damage done during the season before getting into heavy strength and power work throughout the summer, so it’s important to take advantage of it.
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We live in a funny world, don’t we? Most athletes, parents, clients and a lot of people around are judging your work as a strength coach by how tired you can make them during training sessions. Following a Crossfit, P90X or other non-sense training system, people always seem satisfied with the results because they work hard. After all, isn’t it what it’s all about?
These quotes make plenty of sense, don’t they…..
As a strength coach or a personal trainer it’s very easy to exploit these training systems or use other training methods to make yourself look good to the uneducated crowd out there, who always believed that working hard is the only thing it’s about.
Since that stuff sells and attract a lot of athletes and weekend warriors, it’s not easy to drift away from those training methods and still make your athletes and clients feel like they’re accomplishing something, even though they don’t crawl out the door with not an ounce of energy left.
Let’s face it, what’s easier?:
- Beating your athletes to the ground every training session, and leaving them with the feeling they’ve worked hard? Or;
- Letting your athletes leave the weight room with some energy left, and sometimes even feeling refreshed, and having to sell to them why it is better than beating them to the ground when they’ve been led to believe otherwise all their life?
It’s an art to periodize your athletes’ training, and even more of an art to stick to it. When you’ve planned to back off the weights at the beginning of the off-season to give your athletes some time to recover and take care of the imbalances they’ve created during their season, do you really stick with the plan? Or do you get overwhelmed by the feeling that you should work them to the ground?
Managing training loads and volumes is critical, especially with high level athletes. If you think that training hard and crushing your athletes is the way to go, you’re going to have a serious problem working (and being successful) with College and pro athletes. I think I remember Sean Skahan, strength coach of the Anaheim Ducks in the NHL, saying that he feels more like a “recovery coach” than a strength coach at times. I couldn’t agree more with him.
There are times during a training year where it’s all about maximizing recovery and handling training loads so the athletes can still perform at the highest level and avoid getting hurt. Overtraining will drastically affect your performance level and make your risk of injury skyrocket. The in-season and early off-season phases are perfect examples; athletes have a lot of stress put on their body with a lot of games, practices every day, travel, school (in the case of college athletes), etc. That’s why they need a lot of recovery, injury prevention and corrective strategies during those times. A certain level of strength can be maintained, but the volume must remain pretty low.
Make sure you don’t take the easy way out. Do what’s right for your athletes, plan accordingly and resist the urge of just crushing them for the sake of it. They’ll become better, stronger and more injury resistant athletes in the long run.
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Three of the most common and effective power training methods in my opinion are:
- Plyometrics
- Olympic lifts
- Medicine ball throws
There is no doubt in my mind that all 3 methods are extremely effective, and I’m not willing to say that one is superior to the others. The way I see it is there are different situations in which one method could be superior to another, depending on the training goal.
You might have heard of the speed-strength continuum before. It is a fairly simple concept that helps define the different types of power. Power being the product of the maximal amount of force you develop in the least amount of time.
Power = Force x Velocity
Although the equation is pretty simple, the outcome can be pretty different if the emphasis is put on either force OR velocity during a pre-determined exercise. The speed-strength continuum represents different levels of force production and velocity of movement. It could be represented as follow in a chart:
The terminology is a little different, but it’s basically the same concept as I explained above.
All of this to say that depending on what your emphasis may be in a training program, or with a specific exercise, there might be a more appropriate choice than another. Plyometrics are usually done bodyweight, which allows one to perform the movement quicker, although the total force production might be lower because there is no additional external load. This would put plyometrics more towards the speed-strength end of things. An Olympic lift like the hang clean on the other hand will use a bigger external load, but the speed or the velocity of the movement might be a little slower. That would put the hang clean more towards the strength-speed end of things. As far as medicine ball throws are concerned, they would be a little more towards the middle because they are loaded, but always with a low to moderate weight and the velocity of the movement is pretty high, but not quite like a bodyweight power exercise.
The other thing to take into consideration when choosing which power development method to incorporate is the segments of the body involved. To me, one of the main differences between plyometrics and Olympic lifts and med ball throws resides there. Plyometrics use only the lower body (or upper body if you’re using an upper body exercise) to develop power; as for the Olympic lifts and the med ball throws, they use a force transfer from the lower body to the upper body in the execution of most their variations, which in the end involves the whole body.
Total body power exercises should not be ignored from a program design standpoint because they will bring a lot of benefits for sports that require such force transfers. Tackling, blocking, pitching, swinging a golf club, taking a slap shot and throwing punches are only a couple examples of the athletic movements that require some sort of power transfer from the lower body to the upper body. To me this is a crucial component to sports performance and being able to transfer the gains from the weight room to the field or the ice.
And lastly, another component that is worth mentioning about power exercises is the plane of movement in which the exercise and/or the sport skills take place. Without going into too much details with this conversation, I’ll simply say that medicine ball throws offer a rotational component to power development, which is extremely important in rotational sports like baseball, hockey, lacrosse, golf and tennis. And you don’t find that same rotational power development component with Olympic lifts or plyometrics exercises.
Hopefully I broke things down enough so that now you understand better the differences between the 3 main power development methods, and that you’ll be able to make a better choice based on your training goals!
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Hopefully you’re familiar with the term knee valgus…otherwise you might just think I’m trying to impress you with big words.
I promise it’s not the case! But the good thing about knee valgus is it can be explained in one simple image:
But don’t look at the picture for too long your knees might start yo hurt!
Anyways, the knee valgus is a joint position that we’re trying to avoid. A lot of females are predisposed to it because of their structurally wider hips, and it’s a position that is at the origin of ACL tears and many other knee issues.
This is something that should be taken care in 2 different ways. First, you want to strengthen the muscles that are responsible to control that movement; the glute medius along with some other hip external rotator muscles are responsible for preventing the knee valgus to happen, either in a static posture or in a dynamic movement. And second, we want to improve motor control and make the connection between those same muscles and the brain, so that your body knows not to fall in that position. Whether it’s during lifting exercises, speed, agility, power exercises or any type of activity, your body should know how to prevent the knee valgus collapse.
In the beginning, this needs quite a bit of coaching for some athletes, especially females, to stay out of that position and know how it should feel like to jump, land and transition without letting your knees collapse in. During jumping exercises especially, this is something that should be emphasized. Teaching athletes to land with their “knees out” is crucial. But often times, the loading part of a jump gets overlooked and this just as important as the landing part.
Poor motor control of the hip muscles might look like this during the initial part of the jump, or the “loading” if you will:
Did you noticed how the knees were coming in during the loading part, even if the landing was good? Improving motor control and recruitment of the right muscles should make the loading of a jump look more like this:
This is something to be aware of, not only with jumps, but with med ball slams, Olympic lifts and most of the power exercises that require a “loading” phase.
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Working with young athletes, and trying to help them improve their health and performance, it is inevitable that we’ll have nutrition discussions with them at some point. There seems to be quite a few things that need improvement in kids’ diets nowadays. In most families, both parents are working and therefore have less time to prepare meals, which could in part explain why kids’ nutrition habits are not great. In my opinion it is the parents’ responsibility to instil good nutrition habits in their kids’ lives to make sure they grow up healthy and keep good eating habits all their lives.
One thing that literally blows my mind is that a ton of parents let their kids leave the house in the morning without eating breakfast! I come across SO MANY kids who don’t eat breakfast, it’s beyond ridiculous! And then there are more kids than ever with ADD problems…coincidence? I don’t think so. But I digress.
Getting kids to eat breakfast is usually the first step we’ll take in trying to improve eating habits with our young athletes. The complaint we’ll have to most is: “I don’t have time”. A lot of them wake up 5 minutes before leaving for school and imply they don’t have time for breakfast. The idea of waking up a half hour earlier never seems too appealing to them, and more often than not it’s a hard sell. Going from not eating breakfast whatsoever to waking up 30 minutes earlier and having them cook their own breakfast is a pretty big step, I will admit. That’s why we need to be able to come up with quick and easy solutions for them to make sure that they’ll stick with it. And then we can move to a more elaborate plan.
Now, that’s what I’m talking about!
I have 2 go-to recommendations to get someone started on breakfast. The first one is the smoothie option. Throw almond milk, protein powder, flax seeds, some nuts and frozen fruits in a blender and you have a breakfast ready in less than 5 minutes. And you can also take it to go and drink it in the car or on the bus if you’re really in a rush. I posted 2 delicious smoothie recipes on my blog HERE and HERE if you want some examples. Or you could simply use Precision Nutrition’s Super Shake Chart to make your smoothie.
The second option is to make a parfait with plain Greek yogurt, mixed nuts and berries (or whatever combination of nuts and fruits you like). You can even throw a scoop a protein powder in there if you want to increase the protein content. This option is extremely easy and even faster than a smoothie because you don’t have to clean anything.
With these 2 options you absolutely cannot give the answer “I don’t have time” anymore. Those are quick, easy and very good-tasting options. Once you’ve established a routine and you’re not skipping breakfast anymore, we can move to a more elaborate breakfast, if it’s appropriate. An omelette with plenty of vegetables is always a good option.
Or if you want more variety in your breakfast, you can also use the Metabolic Cooking cook book by Dave Ruel, which is an incredible resource for breakfast ideas. There’s over 20 different breakfast recipes that are all delicious and Dave sells the cook book (in e-book format) for a really low price. If you’re interested check it out HERE.
As you’ve heard all your life: breakfast is the most important meal of the day. Don’t skip it. Make sure your athletes don’t skip it.
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Being a strength and conditioning coach or a personal trainer requires many qualities. One of them is the ability to pay attention to details. When coaching exercises, there are many different body positions and subtleties in movements that one needs to be aware of. Just demoing the exercises and throwing a couple coaching cues up in the air is usually not enough to get the result we want from our athletes and clients.
A coach (or trainer) needs to be able to identify and understand the subtleties in the different movement patterns to be able to coach the exercises in the most optimal way possible. Here are some of the subtleties that a coach needs to be able to distinguish and correct (in no specific order):
1. Thoracic Spine Extension vs Thoraco-Lumbar (T-L) Junction Extension
I covered that in a previous blog post, but the “chest up” cue is not always interpreted the right way by the athlete or client. Basically what we want to see when calling “chest up” is an extension at the thoracic spine so that the athlete maintains a more neutral spine. Often times, the extension will come from the T-L junction which will put more stress on the lower back, will cause the anterior lower ribs to flare out and put the diaphragm in a less than optimal position. That pretty subtle substitution will too often go unnoticed if the athlete is wearing a loose shirt.
Barely noticeable T-L junction hyperextension because of a loose shirt
2. Hip Flexion Compensation
In most athletes the psoas ends up being the weakest hip flexor. The reason being that it is the only hip flexor effective above 90 degrees of hip flexion. In most athletic endeavors the hip ends up being flexed above 90 degrees rarely, if ever; that in turn causes a higher recruitment of the 2 other main hip flexors, the TFL and the rectus femoris, and the psoas ends up weak. It is a good idea to include psoas activation exercises in a training program to re-establish hip flexor strength in the end range of motion. When doing these drills, athletes will be tempted to compensate because they are pretty weak in that position. The seated psoas lift is one of my favorite psoas activation drill, but can be cheated pretty easily if not coached properly.
Often times, athletes will either lean back or hunch over to try to get the knee up as high as possible. But in both situations, you’re really avoiding the above 90 degrees end range of motion; the angle of the hip flexion will be less than 90, and therefore you’re not getting that psoas activation you’re going after.
Bad Form- Leaning back will prevent your hip flexion to be above 90 degrees
Bad Form- Rounding of the lower back will also avoid that end range of motion
The same problem can occur if you perform a standing psoas hold, or any other type of exercise of that nature.
3. Full Hip Extension Compensation
The complete hip extension is definitely something important in many different exercises that are part of a training program. An incomplete hip extension can expose some pretty serious problem going on around the hips. Whether the problem is caused by a hip flexor restriction, a lack of glute activation or just poor coaching, this is a problem that a coach needs to be aware of to be able to prevent injuries with his athletes. This is another movement that can be very subtle and if you don’t pay attention to it can be missed altogether. The incomplete hip extension can present in a wide variety of different movements, with posterior chain exercises (deadlift variations, pullthrough, slideboard hamstring curls, etc) being some of the most important ones. An athlete not being able to finish his movement at the top with full hip extension will usually compensate with a hyperextension at the lower back.
Again, if no attention to details are paid during a deadlift (or just from coaching from different angle) this is something that can easily be missed.
4. Scapular Protraction vs Elbow Extension
This is something even more subtle. The correct technique for pressing exercises is to keep the scapulae packed back together. If unable to get a full elbow extension, the athlete might compensate by protracting the shoulder blades to get the end range of motion at the top.
Good Form- The shoulder blades stay packed back while getting full elbow extension
Bad Form- Protracted shoulders compensating for incomplete elbow extension
The biggest problem I see with this compensation pattern is for the following reps; if you’ve lost your packed scapulae position, when going for the next rep your shoulders are not going to be in a stable position to press a heavy weight anymore. That can in turn have deleterious effects on the shoulders.
5. Feet Position
This is one that will go unnoticed more often than not. One of the main reasons is that the shoes your athletes are wearing might simply hide what’s going on at the foot and ankle. During lower body exercises like squats, deadlifts, lunges and the like a lot can happen at the foot that might be detrimental to an athlete’s health because it will either cause problems further up the chain, or it might be in itself the result of a problem going on somewhere else. An overpronation, or a loss of the arch of the foot are good examples.
Relatively neutral feet in the bottom of the squat
Feet overpronating at the bottom of the squat
In this last picture, it is easy to realize that it is something that be completely missed when the athlete is wearing shoes. (As a side note, I am not necessarily recommending that people squat without shoes on, but it clearly reveals a problem that might have otherwise been missed.)
This is really just a quick list of some of the most subtle body positions and compensated movement patterns you can see in athletes and clients. Paying careful attention to details is such an important part of a coach or a trainer’s job because in the end, it plays an extremely important part of the injury prevention component of an effective training program.
I like to do this type of posts once in a while to highlight some of the good stuff you can read on the internet through the blogs of smart fitness and strength and conditioning professionals. I don’t do it more often because quite frankly Ben Bruno does a much better job than me at this, and he does it on a consistent basis every week, so make sure you check out his website!
That being said here is what caught my attention in the past week or so:
There you go! You got 8 solid blog posts that you should definitely read because….well…they’ll make you smarter, plain and simple. And that’ll give you something to enjoy until I bring you some fresh new content next Tuesday!
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Sports training and strength and conditioning are becoming more and more popular with the younger crowds. Working in a private sports training facility, I’ve witnessed this trend firsthand. We’ll have requests for kids as young as 8 and 9 year old to start training with us to make them better athletes. I’m not sure what is the cause of that trend to push kids to start a structured training program younger and younger. It might be a result of the early specialization that is plaguing too many sports nowadays; it might be a result of pushy parents that are trying to re-live their sports career through their innocent children, and think they can make them become a professional athlete by forcing them to do what they never had the will and the dedication to do themselves.
Remind me when FUN started not being the main reason for kids to play sports? Yea, it’s spelled F-U-N.
As part of a company that is still developing and trying be as profitable as possible, it’s not easy to turn potential clients down because at that age you think they’d have better options than taking part in a structured training program. They’re still clients you’re turning down, and money you’re not making. And when you turn them down, the first thing they’ll do is sign up with your competitor a couple blocks down the road, who you actually know does a shitty job training young athletes. So what do you do? It’s a problem….how do they call that again….ethical problem?
So invariably we end up training kids younger than we would ideally want, but at least I have the conscience of knowing that we do something that’s actually going to benefit them. But what’s best for them? What do kids need training-wise when they’re under 13?
Even though we know from research that safe and supervised weight training is not dangerous for them, putting them on a structured lifting-only program might not be optimal. Again, remember that kids at that age need to have fun. Is putting them through endless sprint, agility and ladder drills until you’ve beaten them to the ground a better option? I don’t think so.
What they can benefit from is to learn how to move the right way through as many different movement patterns as possible; sprints, jumps, squats, push ups, lunges, DB chest press, etc. They also NEED to have fun. Drop the heavy structure, teach them new skills, incorporate games, organize small competitions between kids, etc. By the way, if you’re dealing with young boys, using small competition formats is a sure way to incorporate the fun in training.
Again, kids don’t need to be pushed like they’re pro athletes, being forced to play in every off-season league, and going to every camp imaginable. The first thing you’ll know is that they’ll burn out before they graduate from high school, and they won’t want anything to do with whatever sport they’ve been pushed into.
Think about the mindset you were in when you were 11 or 12 years old; chances are that engaging in a strength and conditioning program was the last thing on your mind, and you’d much rather have wanted to go play outside with your friends. Because, you know…..that’s what kid are supposed to do.
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The very reason why Matt is my boy
