Sample Workout

The following is a sample workout I did with one of my clients yesterday. This was a female client in her mid 40's who's pretty lean. She does not need to lose any weight, but she does need to get stronger. She suffers from some chronic knee pain which I attribute to her lack of hip mobility. So I have to be a bit careful about prescribing lunge and squat variations. I can prescribe them, but I have to use a variation that is not going to cause her any more pain the next day. So I'll show we what we did yesterday and then explain some of the reasons why the workout was set up this way.

Foam Roller (5 min)
IT Band
Quads
Glutes
Thoracic Spine

Partner Assisted Static Stretching (5 min)
Piriformis 1x20 sec
Glute Medius 1x20 sec
Hamstrings 1x20 sec
Psoas 1x20 sec

Dynamic Mobility/Flexibility (5-8 min)
Side Lying Thoracic Rotation 1x10 each side
Supine Hip Extension 1x12
Scapular Wall Slide 1x12
Split Squat 1x10 each side
Lateral Split Squat 1x10 each side
Rotational Split Squat 1x10 each side

Strength Training (25-30 minutes)
A1) High Pulley X-Row, 12 reps
A2) Shoulder Elevated Swiss Ball Hip Extension, 15 reps
A3) Side Plank, 30 second hold each side
A4) Half kneeling Hip Flexor Stretch, 15 seconds each side
*Rest for 60-90 seconds after rotation is done and then repeat twice more

B1)DB Incline Press, 10 reps
B2) Val Slide Reverse Lunge, 12 reps each leg
B3) Straight Leg Sit Up, 10 reps
B4) Upper Trap Stretch, 15 seconds each side
*Rest for 60-90 seconds and then repeated twice more

Conditioning (5min)
Medicine Ball Circuit
1) Forward Side Throws, 15 each side
2) Lateral Side Throws, 15 each side
3) Scoop Throws, 15
*Rest for 60-90 seconds and then repeated one more time

So why was the workout set up this way? I just didn't pick things out of a hat and decide to throw them in any order, though many people believe that is what I do . There was a thought process here.

First, I prescribe foam rolling for 5-10 minutes for most of my clients. I know they are not doing it on their own even though I try to pound it into their brains that it's a must. Tissue density is just as important as tissue length.

From there we moved onto to some static stretching because this is a client who is really tight through the hip complex. If a client is overly tight in any area, we'll try to address that area through some static stretching early on in the workout.

Then it was time for some dynamic mobility/flexibility work. Another staple that you'll find in most of my clients workouts. This part of the workout is really where the wheels get put in motion. Here's where the client's heart rate picks up a bit, the nervous system starts to rev up a bit and the client starts to mentally prepare themselves for what lies ahead...I hope. Again, I'll prescribe drills or exercises that will take a clients mobility or flexibility issues into concern.

From there, my favorite part of the workout, the strength portion. Most of my clients are going to perform some type of full body strength workout. I'm not a huge fan of body part splits. And each full body workout is going to consist of at least one upper body pushing and pulling exercise, at least one hip dominant and quad dominant exercise and some core stability work. Then with this client I added in some stretching at the end of each mini-circuit, because I know this is a client who does not do any stretching on her own. The more flexibility work I can sneak into her routine, the better off she'll be.

And then with most clients I'll end with some type of conditioning routine or "finisher " exercise. People want to feel that they've worked. I know they've worked up to this point, but in some people's mind they feel they haven't because their heart rate might not be up or they're not gasping for air at the end of the strength portion. So, you got yo give them what they want...some of the time. I'll use med ball circuits, body weight circuits, timed sets or maybe some type of competition if I'm working with more than one client at a time.

That's it. Basic workout programming. Nothing fancy, but nothing fancy seems to work.

RichRuff Training Exercise of the Week: Band Resisted Push Up w/Feet Elevated

Another Nutrition Tip from Dr. John Berardi

Tip #15
Good Fats
by Dr. John Berardi

On average, most people should ensure that 25-35% of their energy intake comes from fat, with your fat intake split equally between saturates (animal fat), monounsaturates (olive oil, avocados, etc), and polyunsaturates (flax oil, salmon oil, etc.). Your total fat in the diet may vary but make sure you're getting about 1/3 of each type for the best fat balance.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

Things I Like

If you've read some of my blog posts, you would probably think of me as someone being very critical when it comes to training and nutrition. Well, you're right. But there's a bunch of stuff out there that I do like when it comes to training and nutrition. So trying not to be so critical on this beautiful second day of fall, here are some things of my favorite things:

• Single Leg Training: It's been said that having asymmetries between the left and right sides is a good indicator of future injury. Single leg training will identify these asymmetries. You're also getting a lot of bang for your buck with single leg training as you bring your stabilizing muscles into play and get a great conditioning effect.
• Push Up Variations: Push ups caught a bad rap for causing shoulder injuries or not being good for you when coming back from a shoulder injury. But when done right (elbows @a 45 degree angle to the torso, retraction of the shoulder blades on the lowering phase, rigid core) they are an excellent upper body pushing exercise. They could also be classified as a core exercise since they are basically a long levered plank with dynamic movement. And the variations are endless. Whether you can only do one push up or whether you can do 50 there are always ways to make them easier or harder according to your strength levels.
• Valslides: I bring these with me to almost every training session with a client. They're basically portable slideboards. They can be used for lunge variations, push up variations or core exercises. They're easy to pack in a bag and they're not that expensive.
• Barefoot Warm Ups: With tall the advanced shoe technology and elevated heels in shoes and sneakers our ankles are more immobile than ever. Even with the advances in shoes and orthotics the incidence of foot and ankle related injuries is climbing. So it helps to get out of those shoes for at least 10 minutes prior to a workout and try to get some of that ankle mobility back. It's not just your foot and ankle area you'll be helping, but everything up that kinetic chain including your knees, hips and lower back.
• Fish Oil: I can't believe I still have to get on people about taking fish oil daily. The evidence is there. This stuff works. The benefits are numerous whether it's joints or cardio vascular health we're talking about. Personally, I've taken 3-5 grams a day for the last five years or so and I've never really had any serious joint pain even though I've been training4-5 days a week for that same time frame. Is fish oil the only reason why? No. But I believe it to be part of the reason why.
  
• Band Assisted Pull Ups: I love pull ups. I love when my clients are able to do pull ups. But I also realize that not every body is able to a pull or chin up. So out come the bands. In my opinion band assisted pull ups are superior to any type of Gravitron machine. They're a lot more natural since you're not in a fixed path on the way up or down. Plus you're not getting the same amount of help the entire way as you would with a Gravitron machine. As the band starts to loosen as you get closer to the bar, you're doing more of the work. Plus it's nice to see someone progress form a thicker band to a thinner band and then to no band.
  
• Oatmeal: Pretty sad, but the first thought that comes across my mind ever morning I wake up is "Can't wait for my oatmeal." And I'm not talking about those packets filled with sugar. I'm talking about some whole grain rolled oats. I love it because what I can do with oatmeal is endless. I can use water or I can use milk. I can even use chocolate milk. I can mix in blueberries or strawberries or both. I can up the protein by adding some peanut putter or protein powder. And no matter what ever I put in there it tastes great. A great start start to what is hopefully gong to be a great day.
• Coconut Water: A far better alternative to any toxic, radioactive looking sports drink on the shelves today is coconut water. Unlike some of that other junk out there it's all natural and contains 15 times more potassium than a banana. It's not expensive and it's just starting to make it's way to the mainstream market. I also think it tastes pretty good.
  

There's a bunch of other stuff out there that I do happen to like, but these are some of the things that just crossed my mind. I guess that wasn't so hard to come up with after all. Check back next week for guess what? Things I don't like. I might have to narrow that list down.

RichRuff Training Exercise of the Week: Scapular Wall Slide

This is an exercise I'll use a good portion of the time as part of an upper body warm up. I'll use use it working some one back from a shoulder injury also. The reason I like this exercise is because when done right, it really gets the lower trapezius muscles firing. At the same time it's trying to open the pec and anterior shoulder area. Focus on keeping your entire arm back against the wall and only go up as high to the point where your arms start to come off the wall. If you can straighten your arms out to this point, great.

One Step at a Time

You have to learn how to add and subtract before you move onto any type of advanced math. You have to learn the alphabet before you put words together. So how come, when it comes to exercise people think they can just skip through the basics without any real thought to progression? Personally, I would never have a client back squat for the first time without leading up to it with 3-4 exercise progressions. The same goes for the deadlift. And the same goes for a lot of what I would classify as advanced core training.

I like to use progressions when I'm working with a new client. I want to see if they can execute basic movement patterns before giving them something that I feel would be complex. This way I can identify any weaknesses or movement pattern deficiencies. And we're not going to get past that exercise until I feel it is been executed successfully. Anybody can squat or deadlift. But not anybody can squat or deadlift correctly. Anybody can load up their core training with advanced exercises. But not anybody can do it without trashing their lumbar spine.

Here are some example progressions I'll use to build a client up to that exercise:

Back SquatSquat: Split Squat; Rear Foot Elevated Split Squat; Heels Elevated Dumbbell Squat; Barbell Front Squat; Barbell Back Squat

Barbell Deadlift: Swiss Ball Hip Extension; Single Leg Romanian Deadlift; Cable Pull Thru; Romanian Deadlift; Barbell Deadlift from a Box; Barbell Deadlift

Ab Wheel Roll Outs: Plank; Plank w/feet Elevated; Swiss Ball Roll Out; Ab Wheel Roll Out Hold; Ab Wheel Roll Out

Push Up: Smith Machine Push Up; Push Up Negatives; Push Up

Forward Lunge: Split Squat; Reverse Lunge; Walking Lunge; Forward Lunge

Each exercise builds upon the previous exercise. And these are just a couple of examples. There are many others. Develop then progress.

RichRuff Training Exercise of the Week: Standing Pull/Push

This week's Exercise of the Week is the Standing Pull/Push. This is a great exercise to use as part of your core training. It ties everything together: your lower body, your core and your upper body.
The following video presents three variations and I'm sure there are many other variations out there.

The first variation is your standard pull/push combo where the goal is to resist rotation through the core as you press the inside arm out. The second variation is the next progression once you've established the ability to resist rotation through the core. Here you're going to aim to rotate through the thoracic and hip areas while keeping the the core pretty stable. And the third variation just makes the prior variation a bit more dynamic. You'll start with the inside hand off as you pull across the body and then add it in as sort of a punch with rotation. Take a look.

Progressing the Plank

Another Nutrition Tip from Dr. John Berardi

Tip #14
Protein for Fat Burning
by Dr. John Berardi

Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

RichRuff Training Exercise of the Week: Dumbbell Complex

I'll use complexes in two instances. One, when I'm pressed for time but still want to get a quality workout in. Or two, when I want to get some conditioning in without boring myself to death on the elliptical or treadmill. Complexes can be down using a barbell, a kettlebell, a pair of dumbbells or even your own body weight. The keys to creating an effective complex are using the same weight throughout the exercise and moving on to the next exercise without any rest. When the last exercise is done in the complex then you can rest or find the nearest trash can. But get ready to repeat it another 2-5 times.

A complex can be made of any where between 4-8 exercises and to some degree any exercises you want. There should be some logical sequencing of exercises though. You wouldn't want to place the exercise that is the most difficult at the end of the complex. Also, choose a weight that corresponds to your weakest exercise in the complex. Without any more babbling here is a sample dumbbell complex:

1. DB Curl & Press, 8 reps
2. DB Single Leg RDL, 8 reps each leg
3. DB Reverse Lunge, 8 reps each leg
4. DB Bent over Row, 8 reps
5. DB Front Squat, 8 reps
6. DB Neutral Grip Push Ups, 15-20 reps

*Rest for 2-3 minutes and repeat 3-5 times.

What Are You Worrying About?

I see it and hear it all the time. People sweating the small stuff when they should be sweating the big stuff. People who don't have the basic principles in place yet they want to add in something so minor that it may not make any difference at all.

Stop worrying about what fat burners you should be taking if you're still skipping breakfast and sucking down a bowl of ice cream before you go to bed. Stop worrying about the latest arm specialization program if you're not able to do at least one chin up. Stop worrying about whether your toes should be pointed in or out when doing calf raises if squats or deadlifts or not even part of your leg workout. Stop worrying about whether interval training or steady state aerobic training is better for you if you're not getting in any exercise at all.

This all seems like logical thinking, but I'm not not seeing or hearing a lot of logical thinkers when it comes to exercise or nutrition. People need to exercise more, get back to the basics, use multiple joint movements and start eating better. Until you start doing that, no gimmick or gimmick idea is going to work.

RichRuff Training Exercise of the Week: Prone Dumbbell Row

Some people refer to this exercise as a Renegade Row. I have no idea why. I like to call it what is, a Prone Dumbbell Row. Another thing I like about this exercise is that it's one of those "bang for your buck" exercises. You're getting in some horizontal pulling work, some scapular stability work and a whole lot of core work when done right. The key to really attacking the core with this exercise is trying to keep your hips and torso square to the floor as you pull the dumbbell up. You want to think about resisting rotation and in doing so your obliques will really kick in.

I'd suggest starting with your feet at or wider than shoulder width and then progress to a narrower stance to challenge your core stability a bit more.