rant

Regardless of which training weight apparatus an individual may be using, I feel that the biggest problem problem I’ve seen, is people doing way too much. People (myself included) always seem to do way too many sets and/or too many exercises.

Training Equipment is in many ways like finding a pistol or rifle (sorry for the military analogy...but it is who we are) that works for you. Some people swear by Kettlebells and others prefer the traditional dumbbells and barbells routines. I like to use Kettlebells to warm-up with (KB swings, Round the Worlds, Goblet Squats and Windmills) and that is about it.

(1) I hate machines...stop being lazy and stand up while you are working out...and it is okay to utilize more than one joint while exercising. CAVEAT: If you are a bodybuilder...continue with your pec deck and preacher curl machines. However, these ultimately don't fall into "functional" exercises and are merely implemented when looking for an aesthetic look only.

(2) Nothing beats a steel barbell with brand-new knurling that is grinding away at your palms due to a heavy load on the bar. If one was to examine the classic linear periodization programs of most Division 1 athletes, Olympic competitors, etc. you would notice the heavy focus on exercises that use barbells as the primary means of training. Deadlifts, Romanian Deadlifts, Bent-Over Rows, Power Cleans, Back Squats, Front Squats, Snatch, Clean Hi-Pulls -- all of these exercises are the foundations of strength and power. If one were to construct a program based off of these exercises, with the addition of a day or two of running (each week), and a couple sets of pullups, they would find themselves in the upper echelons of society, in regards to their physical fitness.

(3) CrossFit is a great training regimen for losing weight and GPP (General Physical Preparedness) and that's it. With the endless hours, and millions of dollars (annually) that is spent on Human Performance research, they have come to a couple conclusions. First, in order to get stronger you have to lift heavy weight (1-4 reps) and follow it up with ample recovery to let the (Phospho-creatine systme) PCr replenish in the muscles so that you can perform the same (or heavier) work load again. 3 sets of 5 equals 15 total reps, and if you allow for recovery you will, over time find great strength increases. Now take CrossFit's infamous "FRAN". While it is a ball-buster and you will want to vomit at the end of your 3:02 (my Personal Best), it would be delusional to think that "FRAN" is in any physiological and scientific way beneficial for your body and your training, if you are trying to develop strength and get bigger. So, KB and Barbells and all other types of weights are fine and dandy for CrossFit...but at the end of the day the paramount question should be, "WHAT DO I WANT TO GET FROM MY TRAINING?" If people took the time to answer that question, I (and many other very knowledgeable TacFit instructors) can help design programs accordingly.


There are other supplemental lifts that are valuable but should only be used in a accessory-style program. These lifts should compliment the training, not detract from it (Dips, Lunges, Pushups, Shrugs, Pullups)

Assistance exercises accomplish four main tasks. In no particular order, they:
1. Strengthen weak areas of the body.
2. Compliment and help increase the four basic lifts.
3. Provide balance and symmetry to your body and your training.
4. Build muscle mass.

You must keep training economy in mind. Training economy means getting the best bang for
your buck from each exercise. That’s why squats are always better than leg extensions. There
are no right and wrong exercises, per se.

*** One quick side note, is that when teaching people how to squat...using a KB is essential. By performing Goblet Squats with a KB you can teach people how to keep their back straight and head up while performing squats. Work on their range of motion in the hip joint and making sure that the knees are properly tracking right over the balls of the feet, and then you can start progressing to Back Squats and Front Squats. ***

WHY SYMMETRY IS IMPORTANT (This is why I think Bodybuilders didn't get it entirely wrong...but they still can't ruck for shit)
Many ask why is symmetry important? Because professional athletes, special operations personnel should (and most do) want their bodies to
be symmetrical, from front to back and from side to side. This is how you have to think, and this
is why there’s a growing fascination with weak points and the posterior chain. It’s also why so
many injuries occur. When I tell people to "train like a bodybuilder", I just want balance in your
training. If you train your chest, train your back. If you train explosively with weights, train your
conditioning level. If you train your conditioning, train your flexibility.

Don’t get overzealous with one area for too long. If you do, expect to spend the same amount of
time getting neglected areas up to par. Remember this when choosing assistance exercises,
and try to achieve balance in your training with both exercises and muscles.