There's Growth in the Grind

The thing I love about wrestlers and grapplers is the concept of “embracing the grind.” In other words, wrestling and grappling can be so damn hard, so punishing, so bruising, that you almost can’t elevate your game unless you embrace it and just forget about how rough it can be. Your success is determined by how much more you are willing to put up with than your opponent. The ones who begin to enjoy the physical challenge and grind of practice/class start to become the ones who are most successful.

Sure, to many, this sounds extreme. But behind that rough description is a story of love and giving yourself the opportunity to flourish in something extremely difficult.

Changing your body and health are the same, and on a more humble, manageable scale. Which is why I believe for some people, it's a harder change. This is mostly because people don’t take it as seriously as the wrestler or grappler: they aren’t aware of the physical consequence.

Wrestling’s consequence is easy. You get pinned, you get worked, your body hurts, you’re miserable, and not improving. You NEED to get better. Maybe that sounds familiar... 

When it comes to health or humble performance goals, you may not immediately realize the consequences.

You may have no social consequences, because all your friends and family members are equally unhealthy. You also may not realize that the extra 10lbs you are unhappy with now isn’t a problem in your performance today, but in 5 years, you just fought an unnecessary daily +10lbs battle with gravity and will be feeling the consequences of it in your joints. Walks with your kids may not be as easy, workouts are harder, sports you enjoyed partaking in don’t happen as much- or worse, you were forced into early “retirement.”

You have to take a long term look at your diet and lifestyle to understand the consequences and how to fix it. 

Once you establish the consequences, you have one end of the spectrum. I don’t like to coach from a place of negatives, though. Fixating on the negative robs you of creativity in planning and execution. It is ultimately a waste of energy and a low-level mindset. Let’s talk about the other end of the spectrum: growth.

Growth

The other end is possibility; limitless growth and happiness that you can find in improving your situation.

In wrestling or grappling, this could take many forms: the obvious is winning. But maybe you’re a great training partner and not necessarily a high achieving medalist/winner. Those great training partners have opportunities to work with Olympians and other high achievers in their preparation for competition. That work may open up doors to coaching if you’re a good communicator. Or maybe it’s with some position we can’t even fathom. It may involve you even becoming a future member of a world champion's team, or Master’s class champion. It starts with the work though, and not sitting out of class because your ego wouldn’t let you come to class only to get beaten up a little that day: or worse, you have a (food) hangover.

No, you have to love the process and the greater vision.

The same is true of improving health markers in your life. You see that little changes like the extra two workouts per week are making: you feel a little stronger, and less out of breath while training. Imagine if 2 workouts changed this, what the possibilities are a few years from now are by simply attacking 2 workouts per week. What progress you'll have, what weight you’ll lose! 

The other secret here is that those 2 workouts will turn into 4, and a beginner’s mindset will develop as you spend a few extra hours a week reading articles on exercise, or pursuing a sport more deeply. This newfound hobby will take you to places you didn’t think of previously. Things I cannot predict.

All because you said to yourself, I have these two workouts in the bag- let’s keep this going.

You have to get out of your own way and show up though. You have to believe that you’re worth the effort and can achieve great things by simply putting one foot out in front of the other. Throwing out the junk food, stocking the fridge with quality meats, vegetables and fruits, and scheduling gym time are all shrines and overtures to you and displays of your confidence in yourself. It's you taking control and molding your world.

Without even realizing it, you’ve begun to embrace the grind. 

Be well, be strong,

Mark

 

An Ounce of Prevention... (Project)

  Image source , which is also a good article on the differences of glass and plastic

Image source, which is also a good article on the differences of glass and plastic

 

An ounce of prevention is worth a pound of cure.

Almost any goal you have that's worth achieving takes real work and more importantly, time. 

There's really no way around this. No hack, no shortcut. Don't ask if there is one, or get me started on that...

But if there was one thing you could invest small amounts of time into for a bigger ROI later, it's eliminating things that do not serve you and ultimately can rob your goals long term. Not present day "thieves," but slow, siphoning vampires. How's that for a visual?

This is most definitely a concept of minimalism, which should guide you in fitness and health.  Marketing of "health" products is often based on "addition" and ultimately accumulation. Eventually, accumulation becomes too much. You have too many products, pieces of equipment, supplements... and body fat too. Strive for reduction. This is what the early years of my solo training career were characterized by in my work with Steve Maxwell. This is the philosophy he lives his life by and is often admired for.

The How

The first thing you can do is create healthy rituals. I have discussed this before in regards to morning and evening best practices to help ease you into your day, but also into your slumber. 

For me recently this has taken the form of a few things.

I was turned on to the EWG database by Charles Poliquin and did a little plugging in and deeper research of skincare/daily care products I use a bit, but don't think of readily all the time as potentially problematic. The obvious ones that I corrected years ago were ditching anti-bacterial soap and obvious lotions with nothing but chemicals.  This time around, the culprits were more in the realm of smaller, but common items: dish soap, toothpaste, etc. I encourage you to check out that site and do the same. 

Here are my big two:

New toothpaste 

I have long understood the link between oral health and nearly everything else in the body, but wasn't too stoked to find out that the conventional brand I was using had triclosan in it. 

Since July of 2017, I've been working on hypertrophy and healthy weight gain while keeping my body fat as low as possible. I've also kept a close eye on important hormonal markers for men- and this product undermines that.  

Now, I'm trying out Dr Bronners and a few other brands of toothpastes sans fluoride and triclosan.

 

No more plastic bags 

I learned from a Poliquin article recently that one of the most common places you'll find BPA is in plastic bags and receipts. We switched a few years ago to using reusable grocery bags and generally just use plastic bags for garbage, but now I no longer use plastic bags for dirty clothes or change of clothes after training or jiu jitsu and have switched to wet/dry bags. This is a great solution if you have to keep wet, sweaty stuff in your bag or car for many hours before being able to wash or air out your clothing. They make ones large enough for gis and bigger items and sell them on Amazon.

 

Hedging your bets for later

This is all done, like I said above, as a way of preventing problems down the road. A single interaction with a plastic bag probably won't hurt, but if you transport things in them daily for 10 years and we later find out they were seeping with BPA or some undiscovered chemical- then we certainly can say there was a high risk exposure.

Also, I find it's best to never approach this from a place of paranoia, but rather check it off your list as a marker of progress or a supplemental marker of helping you make progress elsewhere. The reason being: paranoia is a negative state of mind- you'll be unable to be your most creative self in that state, and biologically speaking, I can't imagine there is a positive hormonal response to living in paranoia (in fact, I know there is not).

I'll expand next time on the idea of all these little things being congruent with the "big things" you hope to accomplish.  

Be well, be strong!

Mark

 

Project posts are a regular series on personal projects I am working on, and my own insight based on what I discover. Check back each week for them!

The Stan Lee Principle

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The Stan Lee Principle:

Every comic book is someone's first issue. 

Every max effort workout is someone's first.

Whether it's Spider-Man, which is thousands of issues deep, or some brand new hero/heroine, Stan Lee and Marvel Comics always started the comic with a quick sentence or two that describes the story and who the hero is. Because even if millions people knew who Spider-Man was, someone out there did not. 

Context is everything.

Your workouts should be no different. You need to understand why it is that you're moving the way you are moving in order for them to be effective. 

The Russians had a word for it, as I learned recently from Mark Bell, called the "Principle of Awareness." If they didn't know why they were working the muscle, or the movement, it hindered their ability to make the mind muscle connection. Most importantly, it makes us all students.

It also contributed to higher morale if you knew why you were doing something, which increases compliance. When you have athletes or trainees who don't comply with a program, you have the biggest problem in a training program's effectiveness... 

Thus, I train by what I call the Stan Lee Principle and always explain in just a few short sentences to people why they're doing the exercise they are doing. You don't need to be a know-it-all or condescending (also- use normal words, not kinesiology text book jargon). When you do that, you build better clients and athletes because they are also being educated. They'll start asking better questions and use better training practices on their own. 

Results will improve. 

Be well,

Mark DiSalvo

Is 10,000 Steps a Day Really a Thing?

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Is 10,000 Steps per day really “a thing?”  Is it really better for your health and burning fat than copious amounts of cardio on machines and treadmills?

That’s a question I’m asked a lot, and the simple and complex answers are both yes. I do believe (and observe) that walking is quite essential to overall health and works very effectively as a weight loss aid, all which aid performance and more importantly, have you living a happier, healthier life. 

Let’s explore all these points a bit more in depth:

Weight Loss

I have seen more people lose weight, keep it off, and just feel better through taking leisurely walks. It’s my number one piece of advice for weight loss. In fact, when I am asked by clients if they should do elliptical or treadmill work in conjunction with the training we do together, I often say “no, unless you like it” (remember, I’m not talking about competitive athletes here, I’m talking about people who want to be healthy and manage their weight).  The "cardio" issue is a point of contention for many. The big issue is, if you don’t like running and it stresses you out, then we really aren’t doing anything to help you. In fact, we’re probably hurting you. Stressed people don’t breathe. People who don’t breathe are tight, easily agitated and stressed. Those people have a difficult time losing weight. It’s a vicious circle.

My mentor Steve Maxwell has a system of weight loss and breath work that involves zero running or interval training (in conjunction with a proper diet of course). I’ve seen it work on me and scores upon scores of his clients and mine. Mark Bell has his #10MinuteWalks movement, where he goes on 10 minute walks each morning and throughout the day. He famously lost A LOT of weight by going low/no carb (ie: altering his diet) and simply working in more time for walks, particularly in the morning (more on this below).

Weight loss is a multi pronged effort, but it’s not a complex one. Often times, we put so much stress, emotion, and thought into our weight because there’s so much identity behind it. That’s the very reason you need to go outside and walk. It’s the best stress reducer and thing to keep you sane. Which blends perfectly into the next main benefit:

Walking as Meditation

Meditation is such a loaded word for so many people, and is too often associated with quietly sitting in a room on a carpet with your eyes closed. It doesn't have to be that way for everyone: walking can be your form of escape that can provide you the same benefit of someone with the discipline to sit quietly in a room by themselves.

Walking can very easily become meditation and an instant stress reducer; it’s an escape from whatever anxiety you have going on, that may otherwise cause you to reach for food or stimulants. If you’re feeling a bit anxious or habitually hungry, take an inventory: you’ll probably find you’ve been sitting too much that day, or are emotionally stressed over something. Instead of reaching for anything to eat or drink, go for a walk instead: see how you feel and if the short walk didn't change your mindset a bit.

Walking also helps with problem solving. I learned from working with a client once who was a PhD in Adult Education and learning techniques that we often associate and commit things to memory better when it’s associated with some type of movement. She was was particularly excited to see that kids were carrying around fidget spinners everywhere, because it's helpful for them to do that while reading or studying.  While I don't use the fidget spinners myself, I often find that if I’m stuck on a problem, it helps to walk out of my apartment or studio. By the time I’m at the corner of the block, I have new insight, or I no longer care as much about whatever issue was stressing me out.

 

Walking for Health

It’s fairly widely accepted that walking 10,000 steps per day equals around 5 miles traveled. It’s pretty safe to assume most Americans (and westerners more generally) are not getting this type of mileage in a day. The very act of increasing your step count to 10,000 from your current total will mean that you are going to simply be moving more throughout your day, and less likely to be sitting for longer periods of time. It’s the sitting that presents almost as many problems as the lack of steps. Poor posture, tight joints and other mobility issues arise in a matter of weeks of spending time primarily sitting.

The other thing I often discuss with clients is a great point that was made by Paul Chek in his book How to Eat, Move and Be Healthy. When your body is doing an activity that doesn’t raise your heart rate much, it won’t overly activate your sympathetic nervous system. Movements in that category set your body into peristalsis, which is essentially a pumping/clearing movement that has the effect of moving waste through you body (literally and figuratively).  Paul gets into that topic and also explains it more here.

What does this look like for you?


Your health depends on you moving a minimum of 30 minutes per day: from a physiological point of view (peristalsis), as a stress reducer, and as a weight loss mechanism. This doesn’t mean intense exercise, and it doesn’t include the training you do to achieve your other goals.

Hedge your bets and always make a practice of moving 30 minutes each day. When all else fails, or if injury pops up, 30 minutes of gentle movement, or 10,000 steps is exactly what will keep you healthy.

I recommend walks, light movements, and if you’re stuck inside because of weather or travel, treadmill walking will do (heck, even walk in circles). But remember, your steps don’t have to be intense to matter. In fact, it’s probably better if they aren’t.

Who is Asking?

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I was asked a question last week about insulin and adrenal hormones, and why you wouldn’t want to spike them before your workout.

I field a lot of intelligent questions like this: from clients, training partners and people who write to me, to friends and family.  The answer to so many questions like it is: who is asking?

Many people who read well intentioned or even largely true training advice must keep in mind who is dispensing the advice and who their intended audience is. While there are universal training truths, you must remember the old adage: Sometimes you have to rob Peter to pay Paul.

What do I mean?

  • In times where you hope to increase muscle mass, you’ll be sacrificing training for strength (in intermediate to experienced trainees).

  • In times where your goal is to burn fat, you probably won’t be gaining muscle (novice trainees might, but intermediate and advanced will not).

  • You do not want to take in sugar or carbohydrate to spike your insulin before you workout because it will come with performance detriment, but a wrestler or grappler who is doing two-a-days and has a strength session may actually benefit from increasing their blood glucose levels with GOOD sugars before a workout or training session.

 

I think I’m making my point. There are only so many masters you can serve, and simultaneous goals you can achieve. That's why you must establish your priority and be realistic about your situation to get better results. It comes back to the big question: Who is asking?

Often times, you have to be aware of situations where you “don’t know what you don’t know” (to borrow another old phrase). This is where professionals and coaches are critical: they help you identify who you are, what group you fit into, and how to best address your question. More importantly, they can help you prioritize your goals. Sometimes you don’t even know what questions to be asking. That’s why anyone serious about their training needs coaching in some capacity.

From the side of the professional, the coach, the trainer, the therapist: this is where we need to band together and establish good networks: if I am being asked by an olympic lifter how to “clean up” their clean and jerk for competition, that is not something I can offer finer nuance on, and I am acutely aware of that. We can work your clean, front squat and mobility to get you a bit better, but if you have very little time, and it's all mechanics of sport: I want to refer you to the best sport coach. If you ask me about conditioning, strength and mobility for grappling, then I can help you quite readily, and if a yoga teacher was asked about grappling, I would expect he/she to do the same.

I digress and offer the simple advice we opened with: if you or your client can better identify the priority in your current program and reality of the situation, you can better identify the big question:

Who is asking?

 

How Do You Know if You're Over-Training?

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Overtraining is a funny topic, because it’s so profoundly misunderstood. It’s misunderstood at levels that get people feeling like they’re lazy if they don’t train that day; or on the other end of the spectrum: feeling like their workout allows them to sit the rest of the week out in hopes that they "hit it hard enough already."  Neither are correct. That's more neurosis than simple objective feedback from your body.

I sometimes even hesitate to dwell on this topic in any sensationalist way because, while it's incredibly important, I never want to come off as the "told ya-so" disciplinarian parent, nor do I want to coddle and excuse what could simply be a lack of effort and discipline on the part of the trainee. Both outcomes are negative and lead to the athlete simply tuning out to what could be good advice.  So for the athletes and coaches reading this alike, I encourage you to be very aware of how to deal with overtraining in athletes and the signs of it, but trust that you have the knowledge, education and intuition when the problem arises. Don't stress; the stress is much worse.

Overtraining quite simply is the state you find yourself in after chronically overreaching in your training effort. Much can be mitigated by recovery efforts, but even the best laid recovery practices can’t outrun a body that can’t recover, adapt, and come back stronger.

I made mention a few weeks ago in my article on The Athlete of Over 30 Best Practices, that you should alter your training plans for the day if you’re feeling over-trained. But how do you know if you’re overtrained? Let’s discuss…

 

Did you over-reach in the past 2 days?

 

Overreaching in strength and conditioning circles refers to the temporary over-exertion of yourself to reach a certain short-term goal. Maybe it was you going the extra round in jiu jitsu (past your normal capacity), or having multiple consecutive two-a-days.

In the gym, it may mean that you went for your PR in a squat or deadlift in the past 48 hours. Maybe you had a two-a-day: sprints in the morning, strength training in the evening. The actual practice of this isn't "bad," but the chronic repeating of it can get you in trouble (why do you think so many programs have "de-load" weeks and times where you alter your volume and intensity?)

You can conceivably overreach for a number of sessions in a row to produce a desired training effect, but you’ll be in slippery territory if you do this unsupervised or chronically. Sometimes, high level athletes will overreach to achieve a certain goal. 

Whatever the case, you've dealt a slightly larger than normal blow to your nervous system that your body is recovering from and adapting to in order to come back stronger.  While this is happening, you’d be wise to move, but somewhere in the 60-70% total exertion/effort range max for the immediate 48-72 hours after. This could include longer duration cardio/running/biking, practicing your technique for your lifts by doing higher volume and low weight sets, drilling in jiu jitsu, etc.

To be clear, you are not overtrained at this point. However, if you chronically trained in this fashion, you’d probably be pushing into over-training territory. Precisely how much is a personal approximation and number, and is in part, measured by some of the small giveaways listed below. To figure it out first though, you must take an inventory of your body.

 

reflect, but don't get too "heady"

There are many reasons a mental malaise and brain fog can onset that are not a result of physical fatigue. Stress, distractions from work, life, family or otherwise, and simply not being present can easily disrupt your focus, and have physical manifestations. You’ll feel tired, cranky, or just physically drained.  Should you train on those days? That depends…

It’s hard to distinguish between this “attitude fatigue” and actual physical over-training.  A quick way to tell which is which is by thinking to your last 4 training sessions. Are you usually happy and enthusiastic to go and knock it out of the park? Then you may be actually in need of that extra rest day if you're feeling sludgy. Conversely, if you’re always hemming and hawing the whole way to the gym and don’t really get focused until your first set, then you’re probably simply psyching yourself out… in the bad way. In this case, training would probably be a good idea.

It simply comes down to being disciplined. You won’t always feel like training, but you should. Compliance and how much you show up and complete what’s outlined is what’s most important.

So if you’re certain it’s not an attitude fatigue incident, let’s explore these four clues:

 

Find a “benchmark exercise”

Everyone has an exercise they’re good at and simply have a higher aptitude in relation to other exercises. My personal one is the Farmer’s Walk. Besides simply being a strength and strength capacity building exercise, the Farmer’s Walk gives me a good indication to my balance that day, basic coordination, and how tense or tight I am feeling.  On most days, if I pick up a heavy kettle bell, dumbbell, or any thick-gripped implement, I feel ready to move with it. However, there’s some days where I am simply off and even grabbing a 16kg or 20kg kettle bell to do a simple warm-up is asking a lot. Moving is tough, coordination of my legs while walking is off (more on that below), and everything just feels heavier than it should.

Simply put, if an exercise is hard that you know should be easy, you may want to reconsider training that day. Take a longer warm-up, get into some harder working sets to see what happens, but don’t be surprised if you need to alter your workouts.

The same goes for combat sports, particularly grappling. If you’re feeling really sluggish and a lack of sharpness after 10-15 minutes of warming up and a few times through your favorite pass or sweep, you may want to stick to drilling that day.

Check your breathing

If you are sore, tight, stressed, or simply not having a good day, the chances that you are dysfunctionally breathing are quite high. You're probably breathing through your mouth, and/or possibly infrequently, and sighing and grunting a lot. If that's you, simply take a few deep diaphragmatic breaths and see what happens. I wager you'll find a lot more calm.

On the bright side of this practice, you'll have focused and altered your state in a very positive way for your training session. The relaxed demeanor and increased mobility of your tissue will allow you to fully utilize everything you have for the training session.

On the other side of the coin, if this still reveals some fatigue, you'll have taken the first step to putting your body in a "healing" state by blunting your sympathetic nervous system, and moving yourself into the parasympathetic realm, allowing your body to start healing better.

Grip strength

I notice amongst athletes and avid gym-goers alike, that grip strength is one of the first things to go as they approach overtraining and chronic overreaching territory. This observation is only valid of course, if people have a standard warm-up or some exercise that they’re used to using a heavy gripping effort for that we can compare it to session-to-session.  

We usually notice this at the beginning of a workout when someone is going to pick up a dumbbell or kettle bell they’re used to handling for warm-up purposes, or if they go to hang from a bar. Invariably, when they’re a little overly fatigued, it feels heavier to them than it should.  This has a lot to do with your nervous system readiness, that is, how quickly your body and brain are communicating to execute what you’re asking of it. The physical therapists I work with often equate grip strength issues to core issues as well; so if you're overly sore and damaged through the torso, and your grip isn't up to snuff, then we may have a reduced training load on our hands.

I particularly like to do a shoulder warm-up series with kettle bells to warmup before workouts. On the days in which I am a little over-trained, I find myself a little slower to process the grip of the thick handles, and it simply feels more difficult than it should to work with 12 or 16kg. 

Balance

Tripping on the mats? Doing a farmers walk and having issues staying under center? Not unlike grip strength feeling weak, your balance and all the systems that dictate it (vestibular, etc) can be the first to go when your body is shuttling its resources elsewhere. Often times, it takes a set or two to get your body and balance in sync, but if it’s going past the initial warm-up, you’d benefit from scaling back that day.

 

PROGRESSION AND PERIODIZATION ARE REAL THINGS

I find there’s two ends of this spectrum: people who very obviously have a lot on their training plate and are feeling burned out, and people who train much less frequently, but still feel burned out.  Both individuals are making mistakes of programming and periodization.

Don’t get discouraged if you’re feeling a bit over-trained and it’s coming from just a few workouts per week. You should already be logging your exercise (if you take it seriously), so go back and see what your total number of workouts was in 1 month. Increase that number by roughly 10-15% the next month to help build your capacity. Secondly, heed the next bullet point (more on that below. Spoiler alert: improve your recovery habits).

However, maybe you’re the opposite; maybe you’re burning out and it’s because you’re training TOO much. Remember, give yourself 48 hours if necessary between strength training bouts, and don’t expect to be king of the ring/mats the day after a hard strength training session either.

 

Identify Your Recovery Errors

The best laid plans can be easily laid to waste if your recovery efforts are tainted. The tried and true advice of proper sleep, diet and stress management go a long way. If you feel like you do everything perfect, but are chronically stressed and subsequently, under-slept, you WILL suffer. There is no way around this and I see it ALL the time. Stress management can derail all your training efforts and increase your chance for injury, blunt your progress, and make you retain unwanted weight. This is not an exaggeration and it's something I deal with almost weekly with clients and athletes (I live and train in NYC, after all...).

 

don't worry...

The worst thing you can do is worry. Remember, all these markers and symptoms are objective feedback from your body that something is off. They aren't a statement of judgement about you as an athlete.

Start becoming more mindful of everything above and you'll give yourself a much deeper window into your recovery habits. If you are indeed overtrained, you will be able to diagnose and appropriately respond to keep yourself healthy. It bears repeating that the majority of people reading this article may not need this advice now, but being mindful of these things can actually enhance and help you train harder and smarter later, as you can proceed full speed ahead if you are covering the spread and having no ill effects. We didn't cover everything, because that could be a book in itself, but I hope this got you all thinking about the topic.

Be well,

Mark

 

ps- If you have any rituals or signs you notice in recognizing overtraining, leave a comment below.

 

Three Cues to Excel in the Deadlift

Most people who deadlift do so for the great strength and size-gaining benefits that accompany it. Packed in it though, is a great lesson on how to identify your center of gravity from a hinged or bent position. This has amazing benefits for the jiu jitsu fighter or anyone trying to improve their physical quality of life. Much has been written by masters of this lift, and it is one that has a lifetime's worth of detail and exploration. I consider it to be a real art and it is truly my favorite exercise. What follows are the most common cues and reminders I find myself giving when administering the deadlift.

 

Push the ground away

The most fundamentally misunderstood cue of the deadlift is that you somehow have to actively use your back to rip the bar from the ground and quite literally “pull.” I would absolutely call the deadlift a pulling lift, by virtue of it’s high demand on the posterior chain, but it’s an isometric “pull” from the upper body, with a lower body maximal effort from your posterior chain— effectively making it a “pulling motion.”

 

But a funny thing happens when we re-shift the emphasis a little: whenever I have someone who has difficulty deadlifting at a certain load, I cue them to think of their feet and imagine that on the upward portion (concentric phase) of the lift that they are pushing the ground away with their feet, while keeping the upper body rigid. Suddenly, muscles are properly cued that were underperforming earlier, their shoulders drop, traps pop, and they look like hinging perfection.  

 

It may be a pull, but you aren’t pulling with your upper body...

 

Expanding on the point above, the other massive deadlift miscue I see is that athletes will often look like they are trying to pull the bar off the ground with their back, and not using their legs to help at all until they stall with their back. Now, there is an unfolding and a bit of a pull with the back that does take place, but it must happen in conjunction with the legs “pushing you upwards” (as stated above). Moreover, those two things happening simultaneously must happen in a certain synchronicity to really effectively and expertly execute the deadlift.

RDL’s (Romanian Deadlifts) excluded, this is a huge mistake that could possibly end in injury, but more immediately, won’t do you any favors in truly reaping the benefits of the deadlift. 

Instead, take time to feel your lats, elevate your chest, brace your core, drop your shoulders, and take a few practice hinges holding this posture. This is how your upper body will remain as you deadlift. It is not a passive effort in the upper body, it’s quite active.

 

Sit on your heels

 

There’s so much of life that exists on our toes. Most sports, walking around town, and just about everything requires us to “lean in” a bit. This happens so much, that "leaning in" becomes how we are most comfortable balancing our bodies. Add to that the fact that shoes typically come with a heel (even minimalist sneakers sometimes), and you begin to see why people have trouble really getting in touch with being flat to the ground and sitting into their heels.

The problem with being too far on your toes during the deadlift is that the average deadlifter will be unable to properly cue their gluteus maximus and sit back in a nice deep hinge during the lift.   This “toe stance” has the effect of making you more likely to tilt your pelvis forward/under (posteriorly), and thus, killing a true hinge. The reason this happens is because your body is trying to get "under center" to its strong point at your center of gravity. Long term, I have seen this improper deadlift form sideline lifters for a very long time, as it has the effect of adding up to a lot of unnecessary tightness and damage to the anterior hip muscles. Even though in the moment you may feel stronger or more stable in your “toe stance,” long term it will bottom out and you’ll stall. Besides, it’s not correct anyway! 

So, avoid this at all costs by not getting your ego up or progressing too fast. Take time to practice your perfect hinge position, do support exercises, and be sure that the balance is in your heels. You also should keep the bar extremely close to your shins (almost touching, and it's okay if it does sometimes). That's the true way you keep the bar "under center." You’ll know you’re doing it properly when you can feel your glutes and the rest of your posterior chain.

 

Closing Thoughts

I find these three cues to be the most economical in recommendations, and find myself repeating them the most in the gym. These tips are very much aimed at the new deadlifter, but are very good evaluation and reflection questions an experienced powerlifter can ask themselves as well.  I included a video I often share with clients for quick reminders while deadlifting in the gym (see above). 

 

Be well.

A Best Practices Guide for the Masters Athlete

 IBJJF World Masters 3 Absolute Runner Up Jay Marist.  photo credit:  Jay Marist

IBJJF World Masters 3 Absolute Runner Up Jay Marist.  photo credit: Jay Marist

Competition and logging long hours in the gym do not stop when you turn 30. There’s no better proof of that than the mats at your jiu jitsu school, CrossFit box, or obstacle races like Spartan. It’s why the over 30 crowd is increasingly well represented in the physical pursuits of many individual athletes.

The Masters athlete may be the fastest growing category of athlete and fitness enthusiast. Those reading this familiar with the term already know what I am referring to, but for the uninitiated:

The Masters divisions in many sports refers to the athlete who is generally over the age of 30, and wishes to compete at either an amateur or pro level of sport. Many sports like Brazilian Jiu Jitsu, CrossFit or Powerlifting will further break this up into “Masters 1, Masters 2,” etc, based on further age brackets over 30.

Because of the increased popularity of sports and competitions in Brazilian jiu jitsu and CrossFit, and the age range running a wide spectrum, this phenomenon is really no surprise at all: people of all ages want to be healthy and compete to test their abilities. 

What concerns me though, is that all too often, we take the published advice of what’s advocated for professional athletes in their early-20’s and apply to the athlete over 30. Worse yet, is the master’s athlete trying to keep up with a 23-year old prospect banging out two-a-days at the gym.  The world is (sadly) not created equal for all, and in order to live out maximum glory on the mats or the floor of the box, we need to acknowledge where we are at in life, figure out where we can over-perform, where we currently underperform, and maximize our health.  

By no means am I recommending you use your age as an excuse. We need to get that out of the way right now: you are not to ever use your age as an excuse (or anything as an excuse really, who wants to hear excuses?). You simply need to acknowledge the reality of the hand you’re currently dealt and play the heck out of that hand. Crude analogies aside, let’s explore what I mean.

 

CONSIDER YOUR TRAINING AGE

One of the first assessments I make with all new clients, especially athletes, is their “training age.” By training age, I mean the amount of years they’ve been actively exerting their body physically in the gym and/or in sport. Depending on their “age,” the training recommendations for these individuals changes.

The younger your training age, the less overall work I need to do per session with you, as you stand to benefit a lot from less stimuli as it’s all new to you.  We strive for the least effective minimum dosage of training stimulus, in other words. Why?

 

  1. I want you to be fresh to practice and enjoy your sport. Your strength and conditioning should enhance that; it shouldn’t get in the way.
  2. Newcomers to strength and conditioning at any age also need to train a bit longer in basic movements before they possess the necessary technique to really push themselves maximally. Thus, newcomers often can train more frequently as they aren’t able to really hit or exert maximal effort yet. Newcomers train more often, but usually in the domain of technique, all while benefiting from adaptation because the threshold is so low.  

 

PHYSICALLY DEMANDING SPORTS HAVE A LONG ADAPTATION PERIOD TO increase 'WORK CAPACITY'

Are you trying to be a two-a-day champ at the jiu jitsu academy in your first three months? I would advise you don’t do that until your body becomes very familiar with the demands of the sport, how to recover from it, and until your body very realistically “hardens”. 

Your work capacity is something that needs to be built. This means that if you are a newcomer to the rigors of training that could be considered "all out" (or maximal): many master's age athletes need to give their bodies a minimum of 6 months just to adjust to a sustainable 2-3x per week sports training schedule.  You read that correctly: if you’re new, your max effort classes should be at 2-3 times per week if you’re a master’s athlete. 

The exception to this is if you’re used to 2-a-days from high school, college, and a well rounded fitness regimen. Other examples include athletes who don't work full time, can take the day to recover, relax, and practice other good recovery rituals.  If this describes you, then you will probably adjust just fine to doing hard physical activity every day, and eventually twice per day a few times per week pretty quickly. Your capacity is there, but you’ll want to work on your recovery.

For some who compete at the highest levels of the masters divisions, and are recent carry-overs from the Adult (under 30) divisions, then it’s more or less business as usual into your mid 30’s.  But what if you started jiu jitsu at 39, or older? What if your CrossFit regimen was the first real hard training in your life and didn’t really start until 44? You have to treat your body much, much differently, starting with the advice above.

 

RECOVERY IS A SKILL

Recovery is as much of a skill as strength and your sport. The body adapts physiologically to stress. Give the body time to recover, and it adapts to be that much more ready to take the rigor of what you previously asked of it. 

It’s a simple concept that goes astray too often, and I don’t necessarily blame the misunderstanding and straying. It’s poorly understood what it means to be truly recovered.  

From a strength and conditioning perspective for the masters athlete: keep in mind that two maximal workouts per 7 day period is sufficient for most to see progress, and consequently, enough to fatigue you at the deepest neurological level. This is especially true of the amateur athlete who has to work full time, has a few nights per week of compromised sleep, commitments with family, etc.  

This doesn’t mean you can’t train jiu jitsu, or hit the gym more than 2 days per week, it simply means you need to periodize, or scale, your training on a weekly basis: 2 hard days of rolling and 2 skill & technique based days, for instance. 

What’s a simple way to know if you’re recovered? You should use your ability to move through the ranges of what’s planned that day as your first indicator. Is soreness keeping you from achieving a perfect hinge? If so, then you may need to re-arrange your workout days. After a few minutes of warm-up, is that guard pass feeling really shaky? Consider resting or reorganizing your sport training that day. 

 

RECOVERY IS AS IMPORTANT AS TRAINING

It just needs to be prioritized. Reduce stress, sleep better, and eat well 85%-90% of the time, and you will largely take care of the recovery spread. It also is immensely important that you make time for yourself. Schedule 30 minutes as frequently in a week as you can to simply be alone. If this includes your own meditation, breathing or mindfulness practice, you'll be bringing yourself to an even better place in your recovery efforts.  I've written much on this topic and will continue to, so keep an eye out for that.  Consider also adding "me time" and meditation time through things like Morning and Evening Rituals.

 

Periodization of your training and strength/conditioning program is a must.

Periodization refers to the planning and mapping involved in creating an effective workout program. Programming for athletes, especially master’s athletes, is much different than creating workouts for the average gym goer. If you practice your sport and pair that with the same routine you’ve been using for years in the gym, then you need a drastic change. Without doing so, you may be affecting your durability and performance.

You need to carefully and progressively increase your workload without overdoing it for too long and too often. Hitting it 100% every day is simply not going to cut it.

Program design is one area of fitness and strength training that is simply too personal and complex to ever write a one size fits all solution to. As such, the best solution is to seek out a skilled strength coach or trainer who understands periodization and programming for athletes. Together, you can work on a program and work together over a period of time to maximize results. The art and science of programming is where great coaches shine, as they’ve spent years and degree-worthy amounts of study on learning how to maximize performance. This is exactly the crux of my Online Training program, as this is exactly what we do with that service: periodized training programs. Check it out the services page to see if it’d be right for you.

 

Movement quality and Motor Control is equally important as training

 

For ease of discussion, I’ll break this into two camps:

If you have a long history of being involved with the sport you find yourself pursuing in your Master’s life, then you’d be wise to spend at least half your time on your strength and conditioning, body maintenance, and wellness habits.  Why? You already have a great many hours logged, reps performed, and the brain-body patterning that are required to be great at what you do. Your time is better spent making sure you’re still able to do it indefinitely. The athlete I’m describing here is often highest risk for overtraining on the mats, or kicking it in high gear too often.

If you’re very new to the sport you find yourself in (ie: under 4 years in), and already over the age of 35, then your time needs to be spent doing that sport, perfecting your movement and technique, and on your recovery habits. Don’t get confused though, you absolutely must keep up some schedule of strength and conditioning, but it should be on something that keeps you feeling fresh, loose and prepared to get back sports. Don't embark on a new program to increase your 1RM the same month you start jiu jitsu. Give it a few months to all come together and build up to it.

Moreover, strive for movement and technical fluidity and control over the ability to quickly get through something, or literally "surviving" class and/or a workout.

 

IF YOU DROP THAT WEIGHT FOR COMPETITION, YOU MAY NEVER GET IT BACK

At the risk of sounding sensationalist, I do think it’s important to point out that weight management becomes an issue for men and women as they get older. I’m not referring to eating too much or too little, but rather, bone density issues for menopausal women and the lean muscle maintenance of men over 40 that can be a real issue. 

The athlete over 40 who wishes to cut extreme amounts of weight does so inevitably at the expense of lean tissue. Estimates by reputable sources like the NSCA report that anything over 1% of total body mass loss per week is going to be more than just fat loss: it's also muscle and water. That can be consequential for a man over 40, or the woman who has a lot of lean muscle from years of training.  

The exception to this of course, is if you’re overweight or obese and you have fat to lose. If you have difficulty gaining muscle, or find yourself experiencing muscle loss, then a drastic weight cut is not your friend. Add to the fact that most people do this process rather crudely, without professional help. Be advised, drastic weight loss can affect an individual’s body at hormonal levels that can start to wreak havoc longer term if mismanaged or done too aggressively and frequently.

I’ll often hear from people who have a longer history in their sport say something to the effect of “I don’t understand, I used to be able to cut to this weight just fine.” The unsexy truth is that it’s different to manipulate your weight when you’re at a certain age, and we are always changing physically. Things change, and your practices need to also.

 

CONCLUSION

This all could apply to any athlete at any age, but it becomes especially important when you're on the other side of 30. Much of what I discussed above is geared at the grappler/martial artist, and the masters athlete who competes at weight class sports. Much of this also can be applied to the competitive CrossFit athlete too, because they are often interested in multiple physical pursuits outside the box, and finding time for it all is a task. Regardless, the point still stands that you must acknowledge that the life of an athlete has a progression, as all things do in life, and to not acknowledge that comes at your own detriment. For some, these truths may be hard to swallow, but they are recommendations meant to keep you pursuing the sports for as long as you desire, and never being forced off the mats.  Long story short: take your time, and train smart to train hard.