Below you will find a list of frequently asked questions, exercise explanations, warmup explanations, and more. I will add questions as they get asked and as I think about them.
What equipment do I need?
Possibly none, depending on your goals. I highly recommend a barbell, plates, and a pullup bar. But, if you want a more in-depth answer, check out this page on equipment.
What kind of coaching do you do?
All kinds. But all fitness has a core foundation that must be built and that foundation needs to be constantly reinforced. All of my coaching is based around the idea of building that foundation up so you can spring board into your specific goals, accomplish your specific challenges, and have your own adventures.
None of those “things” that you want to accomplish are just physical. They are mental too. I coach you as one person ready to take on your own life adventures.
I am primarily a strength and conditioning coach, training with bodyweight, barbells, and dumbells. I have coached Strength Athletes, Ultramarathon runners, Ironman Athletes, Cyclists, Tactical Athletes, the weekend warrior, and everything in between.
If you are mostly into pilates or yoga, I am probably not the right coach for you.
But, if you’re ready to take your strength and conditioning to the next level, I’m your guy.
Is online coaching effective?
Yes, but there are some caveats to that.
I train both in-person and online and some people do better with one over the other.
If cost is a factor, it’s cheaper for me to online coach, so, I can pass on that savings to my athletes.
It’s also a great option for those with busy and none routine schedules. On top of that, a lot of people don’t really need an in-person coach all of the time. They need guidance, a plan, and possibly self-assurance. And, for the times that need a more personal meeting, video calls can normally fill this gap.
That being said, it’s not for everyone. If you have never touched a barbell before, need in-depth instruction, and are not great with technology, it might not be the best option for you.
If I don’t think it’s right for you, I’ll tell you. I am a fitness coach because I’m good at it and like seeing results, if it’s not working out I would happy to help you find someone that can meet your needs.
How much do you charge?
Nothing, I just do a fair exchange for your soul. Kidding. My rates are listed on my Coaching page, but these can vary based on a litany of factors, just ask.
Why should I have a coach?
I am a firm believer that everyone should have a coach, even coaches. They keep you on track, plug your weaknesses and make you do what you don’t want but need to do.
That being said, there are a million different workout plans online (and coaches) and some of them are great (starting strength, Dan John, Pavel, Westside Barbell ect.), feel free to look them up and use those.
But, if you:
- Are failing to make progress
- Don’t have access to unlimited equipment
- You have an injury to train around
- Certain exercises cause pain
- You need some nutrition guidance to accompany your plan
- You have a specific goal you want to reach
- You want a plan catered to your history
- You have limited time, or can’t seem to find the energy or willpower to train
- Need someone to help you stay engaged
If any of those apply, a coach is a good choice.
I want your work for free, is the Daily Dose you post effective?
Yes… For me.
It is based on the idea of building an athletic base that allows me to springboard into any type of training, racing, or adventure with a short build-up period.
This program is designed around what I do and it’s based on an annual training plan that I build every year and which I have been making improvements since 2013. Before that I have tried everything under the sun, ranging from Yoga, Starting Strength, Dan John’s work, Pavel, Military Athlete, Crossfit Endurance, Crossfit Football, and numerous others.
In fact, you will likely see inclusions of all of those types of training into how I train. I take the good and throw out the bad.
But, it’s for my goals.
On that note, if you want good free training plans, check out my website, or google something, but don’t follow my plan.
Should I follow the posted Daily Dose?
No, I just covered this.
What? Just “No”?
So why do you post it?
It’s to prove to you that I train and coach to the same philosophy, it’s a check so you can see what I do and how I do it.
I also like that my clients can see that my training plans can change daily based on workouts I’m invited on, vacations I go on, being sick, and injuries.
Fitness can be both very complex and simple. The basics of strength and conditioning are simple, force your body to adapt by putting it through something it feels it needs to adapt to or risk perishing. But, the body also adapts to the very specific threat at hand and can adapt in different ways to accomplish the same goal. Is it doing an emergency repair (scar tissue), or growing muscle to make the task easier?
Are you getting more efficient at the task, or are you getting stronger?
Are you trying to get better at Squatting, or get better at playing football?
Are you training for a race, or to play soccer with your kids?
These all have different ways of training, and they all have pluses and negatives. Sacrificing injury resilience and flexibility for more weight, or sacrificing run time to look like Hercules, they all are trained differently.
On top of that, we all have different lever arms ( longer and shorter bone structures) which put more pressure and torque in different places. We also all have different injuries. Did you fall off a building and have major scar tissue, or do you have a 20-year-old ACL tear?
Along with this, our bodies adapt over time to different training and techniques. What I’m doing now, would not have been effective for where I was 15 years ago (though it would have been better than what my wrestling coach had me do).
Then there is also a genetic factor, a hormone factor, diet factor, and lifestyle.
If you are as lost as I used to be, feel free to reach out. I’d be happy to step on as your Coach.
What is the prescribed warmup?
Warm-up is specific to the main lift unless you are working out in the morning. Non-main lifts and bodyweight exercises don’t require you to warm up, you have already done that throughout the rest of your training.
If you workout in the A.M, do 5 minutes of something to get your heart moving (i.e. jump rope, biking, running, burpees, etc.) Then do good mornings, Romanian deadlifts, and cossack squats until your posterior chain feels warmed up. Main lift warmups are always, bar weight by # of planned reps during the first set, then add 25lbs to each side and then do half of the reps you did before, then take off the 50lbs and 45lbs to each side, and do 1 rep, then add 25lbs to each side and do 1 rep, then take off the 50lbs and add 45lbs to each side and do 1 rep, rinse and repeat until you reach your working weight. Then take a 3-minute rest and then begin.
What does FSAP stand for?
Few Sets As Possible
What are the letters in the title of the workouts?
Workouts may or may not have these, but during lifting cycles, they indicate a focus. For example, A1 and A2 both might focus on building strong legs. They have different setups, rep schemes, and tempos, but they are both working towards building strong legs. Then B1 and B2 would be training for a strong upper body.
These will change based on the goal and training plan.
What is a Squat?
Here, we always refer to a Squat as a low bar back squat that hits just below 90 degrees, unless we have discussed otherwise.
Do you really mean to failure?
Yes and no, this means that you stop in the rep before you drop the weight on your chest or let it pile drive you into the floor. You also stop when your form breaks down.
What is a Farmers Walk?
This is when you grab a soul-crushing weight in each hand and go for a distance that once upon a time seemed like “just crossing the street” and now seems far.
DON’T SET IT DOWN.
As a trainee once told me, “I don’t like farmer carries”. To her, I say, “that’s kind of the point”.
What is a strider, strides, or bursts?
Well, it kind of depends on context, but if you mean from the workouts, it is a type of fartlek. Only there is no set distance or time and the speed is set by how you feel.
Typically these are done towards the end of a long run, say 15 miles. Towards the end, like the last 3-5 miles, a workout may call for “bursts”, “striders” or “strides”. Once you hit the 3 or 5 mile mark you will pick up your pace to a comfortable fast pace that is towards the upper end of your ability, but able to be maintained for a couple of miles, fast but comfortable. Once you start getting a little tired, or your pace slackening, you slow back down to your original pace and recover until you are ready to begin again.
These let you add intensity and eventually help speed up your overall racing speed.
What Are Active Bar Hangs?
Starting in the same position as a pullup, you will actively retract your scapula by starting to pull up, but you will not bend your arms. Now hang on the bar. This is primarily used for training grip strength and protects your rotator cuff by keeping your shoulders engaged. Active Bar Hangs are normally done until failure or for a set amount of time.
What Are Dislocates?
These are also sometimes called “Bar Dislocates”, same same, but done specifically with a bar. These can be done with a PVC pipe, broom, or even a t-shirt. You start with you holding your “stick” in your hands with them equal distant apart with at least shoulder-width spacing. You will then attempt to pass the stick over your head until the stick is resting against your back. Your arms must stay straight the whole time. You will likely not be able to do this. Keep widening your hands on the “stick” until you can accomplish this.
Most injury-free people can do this.
If you can’t, put your arms as far apart as you can without the object hitting your head and do attempts in place of each movement until you gain the ability to actually pass over your head. Once the object touches your back, keep your arms straight and go back so it is back in front of your body. If you get stuck, you can always just let go with one hand and bring it around to the front, though, less preferable.
What do you mean by sport-specific cardio?
This is about maintaining your cardio, practicing for your specific sport ( for me it’s ultramarathons), and it’s also because cardio is about health and lets you go on cool adventures.
Why do you sell t-shirts?
I am extremely picky about my t-shirts. I wear them every day and want to be proud of what I wear. I also am just a Coach, so, it helps me pay my bills.