Last Thursday, I flew out of NH across to the Pacific Northwest for my first Circular Strength Training Instructor Certification Seminar. From Friday morning until Sunday night, I spent the days being coached, trained, and working hard (both physically and mentally). Coach Sonnon said that all of us would be changed by the end of the weekend, and I can confirm that he was right. I am changed, but not in the way I had expected.

I arrived in Bellingham having studied most of the CST product line, and had prepared for the Intu-Flow joint mobility, FlowFit, and Clubbell Trial by Fire exams on and off for the past three years. I think I was about as prepared as I could have been without having received any personal instruction, which in hindsight would have helped a lot. The seminar was literally the next necessary step in my own personal development. I felt stuck until I could get the full CST experience in person.

WHAT DID I LIKE ABOUT THE SEMINAR?

The seminar itself was well-structured with a good balance of work to rest. We did a lot of work over three days, and it was evenly spread throughout the weekend to allow for fatigue management and recovery. It’s obvious the CST Faculty and Coaches have figured out the secret formula for getting near-maximum physical output without destroying people over 3 days. Although, I’m sure they would say the fine-tuning is still a work in progress.

There was also a very good balance of education and practice.

We spent day one mostly learning a new vocabulary of human movement, with regular work that focused mainly on joint mobility, both standing and floor exercises. Everyone had their kinks in movement. For instance, I couldn’t seem to isolate any lateral movement of my upper spine when on my hands and knees. In CST-speak, that’s a “closed chain thoracic sway.” This new vocabulary is of paramount importance to fully understand CST, and we spent many hours studying it.

By the end of the weekend, I had a few notes about what I specifically need to focus on in the next several months of my personal practice – and that right there is one of the major benefits of attending a CST seminar. If you don’t find your weaknesses, the coaches will. Having an extra set of eyes (or several eyes) on your technique is one of the fastest ways to progress rapidly in new or learned skills, especially when those coaches are some of the best.

When you get accustomed to your daily personal practice, it’s easy to gloss over little hitches in your movement. It’s tempting to think, “I’ve done this before, so I know what I’m doing.” When you have a coach present, they will show you the subtleties in your movement that you couldn’t feel on your own. The lesson here is that we must treat each session as if it were our first, because in reality, it is the first. A constant refinement of the basics should be our approach to movement mastery.

I think another major benefit of the CST seminar is that we experienced first-hand as a group the “hard” side of CST. Anyone who has practiced CST diligently and with effort will be the first to admit that it can be brutally challenging if you make it so. Of course, there’s some irrational idea out there that CST is a “softer” training system and that it doesn’t really require hard work. I’ve received the questions before, too.

“all that joint mobility stuff is great, but do you ever go HEAVY?”
“I agree that yoga is useful, but it looks a little fluffy to me…”

If you want to know how hard CST can be, go to a seminar and find out. They will work you hard. It’s not extreme by any means, but you will be tired, sore, and dreaming of a long rest break. It wasn’t unusual to see some people hobbling around by the end of the day, limping with zombie-like grace while trying to maintain their reputation and CST-approved posture.

In the same breath, even though it was hard work all weekend, the work was fun. For many, it was obvious that it felt more like play than gut-wrenching agony, and the coaches have a knack for keeping the event lighthearted – especially the wise cracks between Scott Sonnon (grappler) and Joseph Wilson (stand-up fighter) whose life goals revolve around demeaning the others chosen sport.

There was a big team atmosphere, a unity among strangers that is unlike any other conference or event I’ve attended. We all had something in common – we’re all CST followers, and that united us in a common bond. It was no trouble getting comfortable with the group. Everyone was positive, helpful, and open to instruction and correction.

Another major benefit is that they not only sent us away with homework, they sent us away with coherent programs that can be applied to our own training and that of our clients. As I said earlier, I had practiced the various elements of CST for about three years, and the seminar brought all of those elements into a holistic method that can be repurposed for specific goals. Days 2 and 3 were spent doing the FlowFit and Clubbell Trial by Fire exams, along with working through individual training programs.

More important than having excellent training program templates to bring home, we also received a working knowledge of how to craft our own programs in the future. Having just received a full frontal assault of CST, I realize that I will need to deepen my own practice before I’m comfortable designing CST programs that involve good poise analysis and compensatory movements. But I have all the tools necessary to do that now, and I know that with practice, the skills will improve over the next several months.

WHAT DID I DISLIKE ABOUT THE SEMINAR?

Most of my dislikes could actually be reworded to answer “how could the CST seminar be improved?”

Firstly, I think it’s mandatory for any weekend seminar to have a syllabus – no matter how much you could stray from the schedule. Just knowing what to expect and when can help with your preparation. I would definitely recommend this for future CST seminars.

Going into the event, I thought I had a thorough understanding of the materials needed to benefit completely from the three days of instruction. I did not. While I was physically prepared for the event, I wasn’t necessarily ready for all of the educational aspects. Maybe I’m just slow, but learning a whole new vocabulary isn’t something I can do overnight. It would have been nice to have a thorough introduction to the CST movement jargon prior to arriving. Looking back, CST-speak is interwoven into all of their instructional materials, products, online information, etc. It’s just hard to absorb it from so many different sources. Having a seminar-prep handbook for this would be a big bonus.

Another area where I felt under prepared was that of learning Compensatory Movement (CM). While I understood it perfectly well in theory, putting it into practice was another story. Prescribing proper CM is both art and science, and I don’t think we were expected to “get it” completely by the end of the seminar. It’s something that we’ll come to understand more and more in the future. Again, it would have been nice to have a systematized introduction to CM, including specific examples, prior to arriving.

The only other “dislike” for the seminar were the hundreds of consecutive repetitions of double clubbell leaping rock-its (forward, backward, lateral). Although I didn’t enjoy the pain, the work brought our group together, having suffered as a team. It was textbook team building, and in the end I’m glad we groaned together – it was good suffering that left many jello-legged and many-a-thighs sore. I didn’t like it at the time though…

Other tid-bits of interest:

-A bed has rarely felt so nice.
-Don’t “switch sides” while performing a demo example for Coach Scott Sonnon.
-Coach Joseph Wilson is hilarious (and very talented, too!).
-Coach Ryan Murdock has freakishly strong wrists.
-Coach Mike Locke will tell you what you don’t want to hear (“lock your elbows, John!”)
-Coach Camron Wilson is an excellent yoga teacher and has cool shoes.
-I’ve finally confirmed that Coach Adam Steer isn’t human.
-Don’t accidentally pack a folding knife in your carry-on when hurrying to drop weight in your checked bags (I lost a great knife!)

Kettlebell Seminar Mini-Review

The CST-KS is a younger certification event, and much smaller-scale than the CST-IC seminar. We had a much smaller group, and worked directly with Scott Sonnon who was assisted by Adam Steer. We went over the fundamental lifts in order of how they could be presented to a fitness client. We covered the swing, rack position, cleans, presses, jerks, half-snatches, and snatches along with some less conventional kettlebell training techniques. Scott presented them incrementally and with appropriate notes about whom each exercise is best for as well as how to modify them for given needs.

I have very little experience with kettlebells, and have never received professional instruction prior to this 3-hour workshop. Right at the beginning of the workshop, Scott told us to forget everything we’ve been taught about kettlebells and just focus on the movements we would be taught that evening. Due to this, I think I was at a relative advantage having nearly zero experience with KB’s.

My foundation in CST definitely had a profound impact on how quickly I was able to absorb the basic techniques. Of course, there is definitely major room for improvement in my performance, but I was very happy with my technique by the end of the training. Even after only three hours, I think we all had a solid foundation for basic kettlebell lifting, and I would recommend this workshop to anyone who has an interest in kettlebells.

Conclusion

Overall, it gets 9 out of 10 points for a hands-on training seminar. I would absolutely do it again, and I think the second time through would be much more enlightening than the first. The number one thing I took home from this event is that I have so much to learn, so much to explore, and so much to improve upon. If you’re thinking about attending a CST Instructor Certification, do your best to prepare as much in advance as possible. I also HIGHLY recommend meeting with an instructor or coach to get some feedback on your preparation as soon as possible.

Thank you Scott, Joe, Camron, Ryan, Adam, Mike, Jeanne, and Nikolay for all of the positive energy and support during the weekend. It was an honor to learn from one of the best coaching teams in the world. I also wanted to offer a big thanks to my roommates Steve and Dean for being totally awesome! And of course, to everyone else in the Pi Cadre who made this weekend truly remarkable and memorable.

To your health and success,

Fitness Professional and CST Athlete

P.S. For more information about upcoming CST Instructor Certification Seminars, visit the official page here:

http://www.rmaxi.com/om/cst-cert.php

P.P.S. If you just want to get started with CST, then I recommend the Intu-Flow Complete Package as the foundation for all of your CST training:

Intu-Flow Complete Package

The book isn’t a fitness manual, with an organized plan that is prescribed for a specific need or population. Rather it provides an opportunity to challenge your views and change your perspective about health, movement, and exuberant living. It offers a glimpse into a lifestyle that is obviously different from the norm, and encourages freethinking, creativity, and fun. It’s a joyful alternative to the dead-end of conventional wisdom in health and fitness.

The book starts off with a warning (aka medical disclaimer):

Before beginning a program of physical inactivity, consult your doctor. Sedentary living is abnormal and dangerous to your health.

This mild humor is strewed about generously throughout the entire text, making it a real easy read. The stories, imaginary characters, and guest appearances from Frank’s dog Mojo make it a real page-turner. The only thing that inhibits a quick read is the deep thought that it inspires. Sometimes, I would just have to put the book down and think about what I had just read, and other times I would just highlight, underline, or jot down some notes to come back to later. My notes got denser the further into the book I got. I might as well highlighted the last 4 chapters.

Frank says in the introduction that his book will show you that “the world of the body is far more than one of sets, reps, and calories. It is immensely rich and endlessly fascinating – an ideal life-long study.” When I was done, I was experiencing idea and information overload. I had just read too much to contain within myself. There were ideas bouncing around my head like crazy. So, I’ll try to summarize some of the main points of what I’ve learned in this review.

1) The placebo effect is at work in almost every situation imaginable – not just in the medical industry. If you believe that you’re going to get healed, then you have a much better chance of actually healing. Medical research has proven this beyond reasonable doubt. Similarly, if you BELIEVE that you’re going to get healthier, fitter, faster, stronger, or leaner, then you’ll have a much better chance of that actually happening. If you believe your strength training program is perfectly suited to your individualized needs, then it will work better for you than if you think it’s just a cookie-cutter approach for average Joe’s.

The effects of this new knowledge of the placebo effect are far-reaching for sure, but this is not new news, except in the research community. Many philosophers, visionaries, and success coaches have long taught that success in any endeavor starts in the mind.

Whether you think you can or whether you think you can’t, you’re right. – Henry Ford

What the mind conceives the body achieves. - unknown

Taken a step further, your own internal dialogue will also have a profound effect on your lifestyle. If you’re always thinking…

“I’m so out of shape”
“I’m not as young as I used to be”
“I can’t do that”

Then, your body will respond accordingly with poor health, fear-reactivity, dis-ease, pain, and weakness.

On the other hand, if you’re always thinking…

“I’m getting into the best shape of my life”
“I’m aging, but I’m not slowing down”
“I can do anything I put my mind to”

Then, your body will also respond accordingly with joyful movement, health, and abundant energy.

The take-home message is that you have to get out there and express yourself positively. Tell the world who you really are!

2) Adopting the mindset of abundance is paramount to long-term success in anything related to health, fitness, or athleticism. Beyond our basic needs of survival like food, water, and shelter, an abundance mindset is in the eye of the beholder. If you’re focused on temporal poverty, on scarcity of resources (not just money, but time, education, etc.), then you won’t be able to fully appreciate the abundance that is literally sitting on our doorsteps. This is catastrophic to not only our health as individuals, but our communities in terms of creativity, freethinking, and passion. A lot more is lost than just resources when you focus on how much you don’t have.

3) We already know that one of the MAJOR secrets to health and vitality is vigorous movement. The research is without a doubt in favor of frequent, vigorous movement. Even our governmental authorities have been telling us this for decades. But you don’t need to read a research journal or look to the most recent guidelines for healthy living to know that physical activity is good for you. We don’t need more research, and we definitely don’t need more guidelines. Frank says, “what we need is primal participation…If you can talk, you can sing. If you can walk, you can dance.”

My interpretation “BUCK UP PEOPLE!”

4) We need to balance exuberance with discipline. If we have too much of one, the other will suffer. If we’re gung-ho about our new fitness program, it won’t last forever, and we’ll probably lack the discipline to keep it up long-term. Similarly, if we’re psycho-disciplined, devoid of fun and play, then we’ll get bored or unsatisfied. We’ll turn play into work, and that isn’t sustainable either. It’s best to have a little of both.

By the way, I’ll never just “workout” ever again.

5) Do you want to know the secret to sustainable health and vitality? If you’re a rabbit, stop chasing carrots and running away from sticks. If you’re a human, stop chasing health and fitness benefits and running away from health and fitness consequences. Instead, choose a lifestyle that is intrinsically rewarding. Do things that you would do just for their sake. Having trouble with a weight problem? Try kayaking or hiking or dancing or rock climbing or clubbell swinging or yoga or weightlifting or martial arts – try something that you will enjoy regardless of the outcome. One rule: It must involve vigorous movement!

That is just a taste of what I experienced when reading Exuberant Animal, and it hardly does my notes justice. Hopefully, you now have an idea that this is a different kind of book, one only suited for those with open minds.

As a literary work in the health and fitness industry, it gets 4 out of 5 stars. But with that said, I think everyone whom is involved with the health, fitness, movement, athletic, and wellness areas should get a copy of this to read and reflect on. The last star was withheld because a lot of Frank’s claims seem like common sense, but are not backed up with proof or convincing evidence. But this is part of the natural appeal, the idea that true healthy living advice transcends modern research. So, it feels like you’re taking his word for it most of the time, which isn’t necessarily a bad thing. He does provide footnotes in some chapters and a recommended reading section at the end, which is very helpful.

As an aside, I don’t believe or endorse the evolution theory myself, which is espoused throughout much of the text.  Evolutionist or not, Frank has got a perspective on health and movement (not just fitness) that everyone should be open to receiving. I hope that this inconsequential difference in beliefs wouldn’t keep anyone from exploring the value contained within.

4 out of 5 stars, and two hearty thumbs up! Pick up your copy at Amazon here:
EXUBERANT ANIMAL: THE POWER OF HEALTH, PLAY AND JOYFUL MOVEMENT:

Also, check out Frank’s site http://ExuberantAnimal.com

And don’t miss the insightful interview I did with him here:
John Interview’s Frank Forencich

To your health and success,

Fitness Professional

Adam Steer - CST Head Coach

I had an awesome interview with Adam Steer, specifically about bodyweight exercise.

In case you don’t know Adam yet, he’s a wealth of fitness and conditioning knowledge and he’s also a man who walks the talk when it comes to fitness and athleticism. He has not only been a strength and conditioning coach to elite athletes and others around the world, he has some very impressive athletic achievements himself. Adam is most notably known for being on the Circular Strength Training head coaching staff and for his work on the Bodyweight Exercise Revolution program. He is a co-author and co-creator of the book, which includes 5 distinct training programs.

I was able to get Adam to answer some of the most common questions about bodyweight exercise on this call. I guarantee that you’ll learn something new by listening in. Some of the key points we covered include:

• The clear advantages that bodyweight exercise has over other training methods that will help you keep fit equipment-free.
• How structuring the program design variables can help you progress to achieve almost any training goal.
• Explaining the “you can only get so strong with bodyweight exercise” myth and giving you a glimpse at how strong you can truly get without extra resistance.
• How to build lean, functional muscles that aren’t over-bulky.
• How to keep fit with a hectic schedule, even while traveling without a gym available.
• Don’t miss the special offer at the end of the call, available only to my readers who take action in the next 24 hours.

Listen to the interview here:

John Sifferman Interviews Adam Steer about Bodyweight Exercise (28 Minutes in Length)

Thanks again for a great interview, Adam.

If you’re interested in learning more about Adam’s program, Bodyweight Exercise Revolution. Be sure to check out the official site here:

Bodyweight Exercise Revolution

This is the busy-man’s solution to training on a budget, and I guarantee that you won’t be disappointed. But don’t take my word for it. Read the testimonials on the official site yourself.

*Janice from sunny California was the first to take advantage of Adam’s exclusive Inner Circle coaching group offer. Way to lead from the West Coast, Janice!

*Jon from Spain will also be joining the Inner Circle – great choice mi amigo!

*Shirley from California just joined the ranks!

Note: Entrance into the Exclusive Inner Circle Coaching Group is now closed, but you can still take advantage of this great program and post your training journal on the Circular Strength Training forums.

Chris from Australia and Peter from Massachusetts have both decided that the Bodyweight Exercise Revolution was a good program to invest in.

June 11 Update: 5 others have also invested in the Bodyweight Exercise Revolution.

To your health and success,

Fitness Professional and CST Student

Burn The Fat, Feed The Muscle is the #1 best selling diet and fitness ebook in the history of the Internet. Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another “diet” into an already over-saturated market. Tom’s Burn the Fat can be more accurately described as a “Fat Loss Bible.” It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever see.

What makes it so much different than other weight loss publications on the market?

Well first of all, it’s not a “weight loss” program, it’s a “fat” loss program. This may seem like semantics or wordplay at first, but once you’ve read just the first three chapters, there will be no doubt in your mind that pursuing “weight loss” is not only the wrong goal, it may be the reason that you’ve failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.

Secondly, what makes Burn The Fat different is the amount of attention that is paid to each and every element of successful, healthy, permanent fat loss. Burn The Fat not only thoroughly dispels the lies, myths and fallacies surrounding a very confusing subject, it is simply the most detailed book about fat loss ever written. By reading Burn the Fat, Feed the Muscle, (or better yet, “studying it”), you will learn more about fat loss than you would from an entire bookshelf of maintstream diet publications at your local bookstore.

You may be wondering, “Is this a low carb diet? A high protein diet? A high fat diet? what type of program IS it???”

The truth is that Burn the Fat is neither a high protein diet, or a low carb diet. That’s because with the information in this book, you will be able to easily determine your own ideal macronutrient ratio. You will be able to analyze your body type (are you an endomorph, ectomorph, or mesomorph?), determine your BMR (Basal Metabolic Rate, or the amount of “maintenance” calories your body requires daily), and assess whether you are carb tolerant or carb intolerant.

This personalized approach makes perfect sense because each of us is a unique individual and no two people are exactly alike in terms of body physiology and personal goals.

One of the most powerful chapters in the book is the first one called, “How To Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation”. In this chapter, you will learn what is perhaps, the ultimate secret to burning fat and getting in shape…and it has nothing to do with diets, supplements or training programs.

There’s a great quote in this chapter from the legendary Green Bay Packers coach, Vince Lombardi…

“The dictionary is the only place success comes before work. Hard work is the price we must all pay for success.”

That quote does a nice job of expressing the “no quick fix” philosophy behind the program and setting the tone for the entire book. In the rest of the book, you’ll learn the complete and exact mechanics of fat loss – explained on both a scientific and a practical level (which you can easily apply in your own daily life in terms of what to eat and how to exercise to burn fat).

If there is any drawback to the Burn The Fat ebook, it’s that it contains so much information, that some readers may find it a bit overwhelming. Those who are looking for a “cliff’s Note’s” quick start type of fat loss program, might be a bit intimated at first. The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort because this will literally be the last book they ever have to buy on the subject

Who will benefit most from Burn the Fat?

In the broadest sense, anyone and everyone who needs to lose weight will benefit from Burn The Fat. Men, women, bodybuilders, fitness enthusiasts, and especially motivated individuals and avid readers will love this book. Although it was written by a bodybuilder, this book is certainly not just for bodybuilders.

You will find no “30 lbs. in 30 days” miracles at work here. It’s all about intelligent eating choices, planning, hard work and lifestyle change. As Burn The Fat author Tom Venuto says,…

“Burn the Fat is simple, but it’s not easy.”

In terms of graphic design, Burn the Fat is a clean and professionally formatted PDF e-book. It’s a little on the plain side, being just text, but that makes it an ideal volume for printing and reading in the comfort of a favorite chair. Because of it’s size, it does require a robust printer and a good stack of paper.

Initially, some people thought that Burn the Fat was priced a little on the high side because $39 might seem like a fair chunk of money for a PDF-formatted ebook. However, after they saw the amount of information contained within Burn The Fat’s 340 pages, along with the 4 special bonus ebooks and reports that come with it, they said it was not only worth the $39, but many times that amount.

As with any how-to publication, you’re not really paying for the materials used to compile the document, but for what the information can do for you, and clearly, this publication has changed many lives and the hundreds of testimonials and success stories found on the Burn The Fat website are proof of that.

The Bottom line?

Anyone looking for a sugar-coated solution to fat loss, anyone looking to be told fairy-tales, and anyone looking for a “magic bullet” offered by the likes of body wraps, fat burning pills, diet shakes, or “fat-burning” creams and gels might be best advised to steer clear of Burn the Fat.

On the other hand, anyone tired of “spinning their wheels” going nowhere, who wants the truth about fat loss and who is ready and willing to put in the hard work and discipline and make the lifestyle changes necessary to get a fat free body, will find Burn The fat to be one of the best investments they ever made in their lives.

Click here to learn more about Tom Venuto’s Burn the Fat!

In a few days, the Real Time Physique (RTP) Body Tranformation Challenge will officially begin (May 1st, 2009). This is a completely new body transformation contest that the world has never seen before, and there are two powerful reasons why. First, it’s because no internet-based body transformation challenge has ever given away such an amazing prize package to the winners. Picture in your mind… flying to New York and staying in a 5 star hotel -  awakening to lower Manhattan as the eastern sun rises over the Atlantic ocean.  You’ll be escorted to a “VIP” high class gym to train with 2 world-famous fitness celebrities. After you’ve had your share of fun, you will finish the day with a Broadway show after a private dinner. Did I mention the $500 cash prize money?

The second reason this body transformation challenge is unique is because there has never been one that is based on accountability. Social support is a major secret to compliance in a fitness program, and that’s exactly what this event capitalizes on. If you have ever tried to transform your body in the past with less-than-satisfying results, then the social support factor that comes from accountability will be the motivational push that makes all the difference this time – helping you to “get out of your own way” and claim the summer body of your dreams.

Here’s the skinny…

Adam Waters, a Fitness Professional from Australia has researched, practiced, and developed this concept of implementing “real-time accountability” into a body transformation system. Adams reputation precedes him as one of the worlds greatest accountability and success coaches, and is one of the worlds most widespread fitness blogger’s on the internet. Adam’s work has been published in Men’s Fitness, USA and Men’s Fitness Australian editions.

An interesting twist is that my friend, Tom Venuto is co-sponsoring the RTP challenge. In the world of changing physiques through diet, nutrition, and body transformations, Tom Venuto is among one of the top experts in the world. He’s not only my go-to expert for everything nutrition, bodybuilding, and killer physique-based training, he’s also someone that I’ve enjoyed personally working with for the last couple of years. Tom is known for his ability to translate research journal jargon into real world practical advice for those of us who don’t have PhD’s. He’s also the author of the Internets best selling diet/nutrition program in history called Burn the Fat, Feed the Muscle (where I work as the manager) and the founder of the Internets largest fat loss support community, the Burn the Fat: Inner Circle (where I work as a contributor and forum moderator).

I can’t think of anyone more qualified than these two to be heading up a Real Time Physique Body Tranformation Challenge.

After announcing the fitness challenge last week, Tom and Adam have released the transformation challenge trailer (movie)…

Watch the trailer below and find out how this accountability-based body transformation challenge could transform your body in the next 84 days…

The deadline to register for the RTP transformation challenge is this Thursday at 11:59pm EST (less than 3 days!). Nobody will be allowed in after that date since the contest starts May 1. To learn more about the RTP transformation challenge, visit:

http://www.rtp-transformation-system.com

To learn more about how an accountability-based body transformation competition can help you get more motivated to transform your body than ever before in your life, be sure to check out Adam’s personal body transformation and the many testimonials on this page:

It was such a nice day, that I did all of my training outside in the sunshine. I began with a very thorough session of joint mobility training using the Intu-Flow longevity system. I spent about 40 minutes in total working each joint through mixed levels of sophistication. I spent a lot of time on my shoulders, arms, and legs especially.

Then, after playing with the dog for a little while, I practiced some FlowFit rounds to prepare for the upcoming focus in my training cycle. Here is one of the rounds I filmed for you:

Flowfit – levels 3 and 4 demonstrated

I’m pleased with my performance, although I think my leg swoop was a little off today. I thought it was funny when the sun came out during my upward facing dog – it had been cloudy up until then. I may take the dog for a walk later, and I plan on practicing Forest Flow from Prasara Yoga before the end of today. I am also happy that there is very little muscle soreness after yesterday’s high intensity clubbell training session.

Have a great weekend, and, if you’re with me, enjoy the first day of your 100 Day Challenge!

To your health and success,

Fitness Professional

P.S. you can find more info about the Flowfit conditioning program here:

Ageless Mobility is split up between standing mobility exercises, and floor-based yoga exercises, and I’ll be the first to admit that yoga is not my strongpoint. Sure, I can lift and swing weights all day long, but put me in a seemingly simple yoga routine and I can crumble if I don’t focus. Yoga is something that definitely does NOT come naturally to me, and I have to work extra hard to make minor improvements. My first AM yoga session pretty rough, challenging, and very frustrating – but with each subsequent session it gets better.

But with that said, I have made outstanding progress in the last 2-3 years of a semi-regular Prasara Yoga practice. The results DO come, even if slowly, with discipline and effort, and I’m better because of it. If you’ve never tried yoga before, then the Ageless Mobility program would be an excellent way to start that. I see AM as a way of dipping your toe in the water to see how cold it is before you jump in. It’s not completely yoga, and it’s not completely mobility – but it will make you feel better and move better. Practice for a few days and you’ll notice immediate improvements in your posture and movement. Practice for a few months and many aches and pains may just disappear, and other people will begin to notice a change in you. You’ll be much stronger, and able to access your strength more fully. I strongly recommend the Ageless Mobility program to anyone that wants better health and natural athleticism.

To your health and success,

Fitness Professional and Yoga Neophyte

P.S. If you’re already working through a joint mobility program, then Ageless Mobility will be an excellent tool to teach you how to go much deeper into a range of motion.

Olympic Barbell with Bumper Plates

This past weekend, I pulled out my old 300 lb olympic weightlifting set because my brother wanted to start lifting weights on top of his bodyweight training routine.  So, I helped him set it up and decided to test out the bench press exercise for old times sake. Now, I haven’t used a barbell in my own training for almost three years, and haven’t practiced the bench press exercise in over 4 years, back when I was experimenting with a musclebuilding style strength routine with my training buddy.  It was no surprise that my technique was spot-on, as it’s a fairly simple exercise, but I was shocked when I realized I had only dropped back by 10% of my former best lift. With a few days of rest and a proper warmup, I may have been able to meet my former personal record (article on how to prepare for a one rep max strength test).

I wasn’t testing in ideal circumstances, by any means – I had already completed a moderate intensity workout that day, I was already fatigued, tight, and didn’t perform any warmup other than a few sets. And yet, I came so close to a former PR. This got me thinking about barbell training, and I wanted to share with you why I have dropped the barbell as one of my tools of choice in the past few years.

Disclaimer: I am not against barbell training at all. I place this training tool on a hierarchy of value with all other training tools, and it is above and below other tools depending on the training goals. It may sound like I’m anti-barbell, but that’s not true. I’m anti-barbell for MOST training goals, especially since I believe the barbell is one of the most misused and abused training tools in fitness culture. If you use barbells regularly, I challenge you to question why you use them and consider the idea that there may be a better alternative depending on your training goals.

In my forthcoming article, The Hierarchy of Training Tools, the barbell is ranked number 9 on my list of 15 training tools.

9. Barbells

Defined: A barbell is usually a steel bar that is 5 to 7 feet long. The diameter often varies from thick to thin, but it is usually about one inch, and is engraved with a knurled crosshatch pattern to help lifters maintain their grip. Weight plates are slid onto the outer portions of the barbell on either side to obtain the desired total weight. These weight plates are usually secured with collars to prevent them from sliding off during the exercise (which can result in injuries). A barbell is used in weight training, Olympic weightlifting and powerlifting.

Barbell Training is Best Used For:

The barbell shines most bright when used for heavy weight training. Thus, it is the tool of choice for competitive powerlifters, olympic weightlifters, and to an extent bodybuilders. There is no better tool for measuring the body’s ability to lift raw weight up and down than the barbell. The best barbell exercises are compound lifts such as back squats, front squats, overhead squats, zercher squats, deadlifts, rack-pulls, stiff-leg deadlifts, sumo-stance deadlifts, bent-over rows, bench presses, overhead presses, cleans, jerks, snatches, power cleans, push presses, and power snatches.

Advantages of Barbell Training:

The barbell is very simple tool, so it is easy to learn the basic lifts quickly. With proper coaching, anyone without any debilitating pre-conditions can learn most barbell exercises in under an hour. The olympic lifts may be an exception for some, but I was taught each one in about an hour’s time.

The weight is fixed and stable, so the tool itself is less likely to deviate from a normal range of motion. This is an advantage for the barbell because, when under heavy load, you do not want the barbell to deviate at all, as this could result in immediate injury. This could also be seen as a disadvantage, because intelligent training should have components programmed in that will take the trainee outside the scope of their sport or activity – effectively training extreme ranges of motion as a safety-valve for when a movement does deviate from what is expected.

Another advantage of the barbell is that unlimited progression is possible because you can always add more weight to the bar. Of course, every lifter has their own genetically pre-determined maxes that they can handle. So, in theory, one could reach a point in their training where further progression is impossible. Being able to add more weight easily makes progressing with this tool very simple.

The barbell is just a tool, and often incorrectly used as a system itself, instead of the other way around. As part of an effective training system, one can use the barbell to reach a variety of training goals.

Disadvantages of Barbell Training

The greatest disadvantage of barbell training is that the only ultimate way to progress with this tool is to increase weight on the bar. By lifting heavy loads, the body is placed under extreme stress. This sounds like a good thing, because without stress there can be no adaptation. No pain, no gain, right? Not exactly.

In simple terms, lifting heavy weights can provide enough stimulus for the muscles to grow larger. On the other hand, lifting heavy weights dangerously compresses the joints, and this is often overlooked in a training program. If one compresses the joints regularly without actively decompressing them and releasing the tension in and around each joint, then injury will always occur (after diminishing returns, then a plateau in performance, then a regress in progress, then pain, then injury, etc.). This isn’t solved by taking a day off of training, or a week off every 12 weeks. One must regularly practice techniques that are meant to improve health, and counter-condition the damaging effects of heavy weightlifting. By regularly, I mean daily being the preferred choice. Doing some weekly exercises will help, but may not be enough to balance out the effects of rigorous lifting.

*For more information about the effects of compression-creating activities, listen to my interview with Scott Sonnon here: http://johnsifferman.com/blog/?p=1043

Put bluntly, the only way to elicit a training adaptation with a barbell is to lift moderate to heavy weights that place a lot of stress on the body. This stress, while adequate from a musclebuilding standpoint, is damaging to overall health, and will limit the amount of progress you can achieve long-term.

We see this most obviously when powerlifters and many olympic weightlifters need to retire early from their sports because their bodies simply cannot take the injury anymore. Those nagging, little injuries that popped up every now and then were signals that should have been heeded. Instead of paying attention to the warnings the body sends, a lifter may train around them, and not only ignore the problem, but exacerbate it. There comes a point, when taking a week off from training isn’t enough and an injury progresses to being incapacitated to lifting weights.

Lifting weights is one of the highest risk activities when it comes to getting injured – even higher than martial arts and football. I’ve read horrifying statistics, that say 80% of all new trainees need to quit their exercise programs due to injury in the first 6 weeks! No doubt, many of these trainees were compressing their joints without releasing the accumulated tension. All training must be balanced to be successful and repeatable, and it’s a difficult balance to achieve with a program that relies heavily on barbell training which is exclusively hard-style in nature.

The other major disadvantage to barbell training is that it is only performed in one plane of motion. The barbell is only lifted up and down. You don’t lift a barbell forwards or backwards, or left or right. Gravity is the only means of resistance, and it’s common sense that everyone encounters resistance in all 6 degrees of movement freedom. We see this most obviously in sport, but it rings true for everyday life activities as well. Not only does training exculsively in one plane of motion create strength deficits from a movement standpoint, it also creates imbalances throughout the body. This could be a whole article in and of itself.

Furthermore, there is plenty of research and evidence that strength adaptations from barbell training don’t even transfer to other activities. Improving your strength under the iron, only improves that specific strength, which will not necessarily improve your strength on the field, the court, the mat, or in the ring. This is true because of the law of specific adaption to imposed demands. So, while a lifter may be getting stronger in the gym, that strength is basically useless if it cannot be transferred in an applicably athletic way.

Common mistakes:

• The most common barbell mistake is using it excessively, for purposes other than competitive lifting. This will often lead to injury due to the heavy loads being placed on the body which compresses the joints. The impact this has cannot be understated!

• Not compensating for barbell training in your program. Compensating can take the form of active recovery, corrective exercises, joint mobility, or even yoga if performed properly (yoga can actually hurt you more than it can help you if practiced improperly).

• Trying to lift too much weight for your skill level, or trying to progress too quickly.

• Rounding your back or tilting your head backwards during most compound lifts.

• Not sticking with the same exercises for long enough to allow adaptation.

• Performing near-max lifts (1-3 rep range) if you are not competing in powerlifting or weightlifting.

• Not using a spotter when needed.

• Using barbells to assist with improving your range of motion at a joint – such as getting deeper into a squat. If you can’t do a rock-bottom squat without weights, you have no business doing it with weight, and you’re welcoming an injury.

Best place to find: Yard sales, classified, or online auctions are usually the best inexpensive sources for a basic barbell. If you decide to get a barbell, I do recommend that you purchase an Olympic barbell set. A 300 pound set will usually retail at around $100-150 at your local sports or fitness equipment store.

So, what’s a better alternative for those who do NOT compete in powerlifting, weightlifting, or bodybuilding?

First off, if you do not compete in powerlifting, olympic weightlifting, or bodybuilding, then you have no business training like one of these athletes. If your goal is to build muscle, and you think heavy barbell training is the only way to do it, then you’ve been misinformed or deceived. Muscle only knows resistance, it does not know where that resistance comes from – whether it’s a barbell, kettlebell, clubbell, or a resistant opponent.

If we’re talking about a hierarchy of training tools, I think a much better alternative to the barbell is the dumbbell. The kettlebell would be the next step up, as it can be used for both compressive and traction-based lifting/swinging. I think the clubbell is an even better training tool than that. Of course, the king of all strength training tools is the body itself.

John’s Advice: If you are not a competitive powerlifter, bodybuilder, or Olympic weightlifter, I highly recommend you steer clear of most barbell training for strength purposes. In my experience, the risk of injury is far too high to utilize the barbell as a regular training tool for people whom are interested in general fitness and strength training. You won’t become a powerlifting champion without touching a barbell, but you can become VERY strong without ever touching one. There are much more effective and safer alternatives for building real world strength.

To your health and success,

Fitness Professional and Barbell User For 10 years

P.S. A far better alternative for the pursuit of functional strength is the clubbell, which naturally decompresses the joints by pulling away from the body. Learn more about it at the official site here: http://clubbell.tv

The kettlebell is also a great tool for compression-based exercises, yet being a much lighter weight that can produce equivalent adaptations in the body. I recommend only professional grade kettlebells.

Doorway Pull Up Bar Review by John Sifferman

Like I said, the greatest thing about this doorway pull up bar is its portability. I wouldn’t buy into all the promises they make during the infomercials, but this is a nice doorway pull up bar for its intended purpose – pullups. Do not use this for pushups, situps, or dips – it wasn’t designed for them and could be harmful by placing your joints at awkward angles under load. Also, don’t expect to be able to do kipping pullups with this either.

I would recommend anyone weighing less than 250 lbs to get this doorway pull up bar, just make sure to check your door frame for damage before using it. They can be ordered at Amazon.com here:

Iron Gym Total Upper Body Workout Bar

To your health and success,

Fitness Professional and Home Gym Training Expert

If you want a structured conditioning program, go with FlowFit – there’s no guesswork involved, you just follow Sonnon’s instructions and watch the results come in.

BodyFlow is great too, there are about 30 exercises, but more importantly, BodyFlow will teach you about how to create your own exercises for your own needs.  The video quality is so-so – it’s just the filming of Scott teaching a seminar with students, so it’s not optimal as an instructional DVD – but the content is still good.  BodyFlow also includes a brief explanation of the intricacies of Biomechanical exercise in lecture format.

So, if you want a more open-ended program that will help you decide what is best for your current needs, then BodyFlow will be the way to go.  You will learn a lot more exercises from BodyFlow, but it will be up to you regarding how to best implement them into your program.

I have both programs, and am glad I got both of them.  But I’m also glad I bought FlowFit first, since it had the structure I needed to understand the BodyFlow system.

Something I have noticed in my own personal practice is that BodyFlow exercises really help improve the conditioning of my legs unlike any other program I have tried.  Moving through the 6 degrees of freedom really helps to not only strengthen the muscles and joints, but also bullet-proof the body from injury.

Let me know if you have any more questions, I’d be happy to help. Also, keep in mind that BodyFlow ultimately evolved into Prasara Yoga, so the Prasara products may also be another avenue to look into.

To your health and success,

Fitness Professional and Biomechanical Exercise Aficionado