Fun Friday – Random Thoughts

Posted: March 29, 2013 by dannytwoguns in About Me

In my quest to start blogging a little more regularly and actually sticking to it, I’ll be posting each Friday with things like random thoughts or random things that arent necessarily long article type blog posts. This week I’ve put together a few random thoughts that I’ve encountered during the week.

Should Athletes Do Crossfit?

I recently had a discussion with a woman who was looking for her daughter to start training for her freshman year of collegiate soccer and was thinking about doing crossfit to do so as well as a discussion with a high school athlete himself who had actually been doing crossfit to train for collegiate football. Not the best ideas.

All opinions about crossfit for the general population aside, because you can argue that it gets results for some people as long as it doesn’t get them hurt or whatever (though I wouldn’t) but what you cannot argue is that crossfit makes athletes better at their sport. It doesn’t at all. (I would also agree that there are the cases where some crossfit boxes do it better than others and hurt people less than others, so no passing judgment on specific crossfits from me.)

Guys and Girls Kipping
Kipping is useless/pointless all the time, but this is still funny

Regardless, athletes need a progressive program fit to their sports needs that includes explosive power, speed and agility, strength, injury prevention, mobility, stability etc in addition to specifics to a given sport (such as shoulder accommodations for throwing athletes, jumping for basketball etc).

Random exercises done for time combined with other random exercises for time as well as randomly running in between will not accomplish any of the multitude of goals and needs an athlete has. Added to the main fact that crossfit statistically injures a lot of people and athletes not only need to not be injured but need to take specific measures for injury prevention during game time.

Training for the crossfit games? Do crossfit. Training for any other sport? Find a strength and conditioning coach.

Diet Long Term Success

I had planned on not talking about this but it drives home a good point so I figured I’d share now that the smoke has cleared somewhat.

Nautilus and Rocket 101 did a “Rock Your Rolls Off” Challenge about a month ago that included trainers each getting a contestant for 6 weeks to see who made the most progress. My contestant and client, Jesse wanted to throw every diet change in the book into his lifestyle and I held my ground to stay progressive and have him gradually add things in to promote constant, sustainable progress with the goal of losing fat and maintaining lean body/muscle mass.

And he did just that. In 6 weeks, he lost a total of 24 pounds, 20 of which was fat, but placed “second.” The “winner” of the contest lost 40 total pounds, 20 of which was fat and 20 of which was muscle/lean body mass.

RYRO Finale
Myself and my Rock Your Rolls Off Contestant, Jesse 24 pounds lighter

This was obviously done with crash dieting/a starvation diet, which is the wrong way to do it. He actually is now worse than when he started at 40 pounds heavier because the dramatic amount of muscle mass he lost will negatively affect his metabolism in a significant way and getting that muscle back isn’t as easy as losing it.

In fat loss pursuits, the goal has to be to preserve your muscle mass. It’s dense, quality mass and most importantly, it burns calories at rest and keeps your metabolism going strong. This is done through an exercise program that focuses on strength work and resistance training as well as a diet that gradually introduces changes, not throwing every diet rule you know in at once or starving yourself. This also helps with sustaining the lifestyle because you never feel overwhelmed with the changes.

“Power” and the General Population/Fat Loss Clientele

Martin Rooney said, “People didn’t stop sprinting because they got old, they got old because they stopped sprinting.” This can also be translated to, “People didn’t lose power because they got old, they got old because they lost power.”

In programming, a lot of the times explosive or power exercises get neglected. Whether it’s because the trainer/lifter simply doesn’t know any better, have enough knowledge to know how to teach the specific exercises or do them safely or doesn’t have the equipment to do so.

The average general population fat loss client probably doesn’t need to do power exercises like a clean or a snatch with a barbell. They’re complicated, they require high levels of mobility, stability and core strength and they don’t lend themselves well to those with pre-existing injuries. Pre-existing injuries can also be the reason that people cannot sprint either. But where does that leave us with power or explosive exercises?

There are a lot of options but the two I want to key in on are the medicine ball and the kettlebell. Both are extremely versatile tools that allow the lifter to lift explosively and powerfully in an easy to teach, pre-existing injury friendly way.

Once a client has the hip hinge pattern mastered, the KB Swing isn’t too far off of a progression and is one of the best all-around power exercises there is and a foundational exercise in our fat loss programming. Medicine balls are even more versatile in that literally every client can do an explosive exercise with them with a variation of the medicine ball slam.

At Twoguns Training System we’ve seen a lot of increased results and success with the specific addition of power exercises in fat loss clients and that is based around the kettlebell, mainly the kettlebell swing and the medicine ball as well.

That’s it for this Fun Friday. Be sure to let me know if you have any thoughts.

  1. […] is debatable!). [ Note from Dan – absolutely debatable haha. I mention that in a past blog post HERE […]

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