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3 Ways To Make Conditioning EffectiveFebruary 3, 2010 on 10:49 am | In Strength Training | 23 CommentsJanuary seems to be the month where everyone gets motivated to change their lives, get stronger, and lose fat FOREVER….or until about 2 weeks later when it no longer fits their schedule. RESPONSE REQUESTED AT THE END! However it is not just the New Year’s Resolution crowd that falls into this trap. I’ve seen a lot of athletes that need conditioning to be successful in their sports, but they just don’t do it. Most of them, at best, just like weights and not the conditioning needs. Here’s where conditioning goes wrong, and how to fix it: 1. Conditioning Isn’t Fun. “I hate to run” a lot of people say – heck I even say it sometimes. That doesn’t mean that we can’t condition in effective ways. I prefer barbell complexes or circuits.
However, a lot of general fitness people not like that either! ==>So what is the right way to condition? The simple answer is whichever way you enjoy the most. A Few Options:
Choose one or more that you enjoy performing and work it into your schedule, because let’s face it, if you “hate” to do something, then it is not a good long term plan. There ARE more and less effective ways to perform conditioning work. I find barbell complexes more effective than slow, steady state jogging. However, the LEAST effective cardio is one that quit doing because you don’t like it. 2. Conditioning Ruins My Strength Workout. Two of the athletes I used to train did long slow cardio by jogging around town. Unfortunately, when it came to do leg exercises, their strength was falling way off.
Something has to give. Programming your conditioning is just as important as programming your strength workouts. Every aspect is just a piece of the fully trained puzzle. Here are some general rules I use with my athletes to make sure they can perform at their bests for each workout. Typically, I will follow up an upper body workout with body weight conditioning circuits. After lower body day, with the next day being a rest day, we will perform some more difficult weighted complexes. Hit these for an intense 10-15 minutes and you will see big results. 3. I don’t know what to do. This is the toughest question to answer, but here are some solutions. Are you an athlete? Take a minute to think about the demands of your sport. Do you need short bursts of movement followed by near complete rest (football)? Do you need slow state cardio followed by bursts of speed (soccer, basketball, lacrosse). Find a conditioning program that will meet these needs.
What about for general fitness? Refer back to #1 and find something you like! But I won’t leave you hanging with just that. Try these combinations out and start to reap the benefits. FEEDBACK QUESTION:A few weeks ago I asked what motivates you. This time, I would like some opinions on “WHY DO YOU THINK PEOPLE QUIT?” I put three of them above, but I would love to hear your thoughts on obstacles that ruin a person’s workout. - Joe Hashey, CSCS PS. TODAY AT MIDNIGHT the price of Bull Strength Conditioning is going up! Act now to get the $27 offer for the entire manual, DVD and 3 BONUSES. PPS. Bull Strength Conditioning is Lean Hybrid Approved! Check out the hilarious video: ORDER BULL STRENGTH CONDITIONING HERE23 Comments »RSS feed for comments on this post. TrackBack URI Leave a comment |
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Copyright © 2008 Synergy Athletics - Athlete Strength Trainers and Sport Coaches.
Located in Endicott, New York.
Questions or Comments? Don't mess around! Email us directly: CoachHashey@synergy-athletics.com
I think there are two main reasons people quit. The first one is that they have no clue what it means to work for something that they really want. They’ve always taken the path of least resistance even if it didn’t take them where they wanted to go.
The second is that it’s HARD. Like Elliot Hulse said in one of his vidoes, just because someone is motivated doesn’t mean they are DEDICATED. They see these BS infomercials promising to turn you into a fitness model with these 10 minute workouts that you do 3 times per week. Even better is that all the exercises are done sitting down! They don’t want to be told that to get where they want to be it’s going to take real work and real dedication to something other than the TV. I know people who will watch a tv program religiously, no matter what they have going on. Yet they can’t fit 30 minutes into their day for conditioning/exercise. Sorry for the rant!
Comment by TreyPotter — February 3, 2010 #
I think most people quit not because their program sucks but because they do not put forth the amount of effort needed to make a program successful with results. When they don’t see those “dramatic results” fast they tend to start making excuses. The excuses add up and then they phase themselves out of doing the work all together.
Comment by Jerry Shreck — February 3, 2010 #
The list is endless for the reasons people quit!
But I believe the top one is our society, beginning with our national leaders, education system and the poor parental influence that is prevalent.
The lack of motivation and devotion is a cancer allowed to spread throught our society.
“Motivation is easy. Eliminate those who are not motivated.” Lou Holtz
My dad taught me to always finish what I start.
I got cut from the basketball team my freshman year in high school and still went home practicing layups, freethrows, etc. believing that if I kept up the training I would be called back. I wasn’t, but I didn’t believe I couldn’t still be good. I ended up wrestling my sophomore year and my freshman year in college I was on a national championship team in Phoenix, AZ.
“Many of those individuals that fail, don’t realize how close to success they were before they gave up.” Unknown
We can’t allow mediocrity to become a virus, beginning in our schools, lack of EFFECTIVE physical education programs. How can we expect to develop successful athletes when our PE programs fail to even have their students do a simple forward roll or other basic tumbling movements or functional movement patterns?
Then parents search us out to Pay us to teach their kid what they should be getting for free at their schools. I include, regretably, so-called coaches that have no idea as to how to run an effective sports program.
I’m ranting, but remember, you got me started.
I could go on and on, but I can tell you that I personally DO NOT allow my athletes/clients to develop a give up attitude.
Thanks for the opportunity.
Keep up the great work.
Comment by Stephen — February 3, 2010 #
These reasons are all true. Our society now expects instantly…fast food, fast service, etc. This is compounded by the fact that we are busy being busy…we now want everything at our fingers and to instead of work for it have it given to us. The one thing that isn’t being developed is a workout pill…they will come up with weight loss crap but no way will they be able to give us this in an instant.
Comment by Steve — February 3, 2010 #
Trey – no need to apologize, it was a good rant! Great point about the infomercials…I dont see the “ab bean” getting anyone ripped.
Joe
Comment by Admin: Joe Hashey, CSCS — February 3, 2010 #
Jerry – program boredom and fatigue is right on.
Joe
Comment by Admin: Joe Hashey, CSCS — February 3, 2010 #
Martial arts is the way I keep conditioned. One of the great things I love about martial arts is how it’s a full body workout every time I practice. If I add a weight vest or some 5 to 10 lbs dumbbells, I kick up the resistance without losing my elasticity. Cool pics by the way. Rocky 4 was one of the better movies in the franchise.
Rahim Samuel
Publisher, Wellnessbymanymeans.com
Comment by Rahim Samuel — February 3, 2010 #
Stephen
“Motivation is easy. Eliminate those who are not motivated.” Lou Holtz – is a great qoute. I read Lou’s book cover to cover twice last year. Some awesome lessons in there.
Joe
Comment by Admin: Joe Hashey, CSCS — February 3, 2010 #
Hahah Steve, I dont think anyone will come out with a workout pill! Although I bet if you made one, said it didnt’t work yourself, and tried to sell it – people would still buy it.
Always looking for that “fast” fix!
Joe
Comment by Admin: Joe Hashey, CSCS — February 3, 2010 #
Quick answer…they quit because they are a bunch of cry babys!
Longer answers:
1.Lack of being able to handle “pain”. This is the “pain” of the workout, the “pain” of the aftermath of the workout, the “pain” of getting up early in the morning, the “pain” of making time in the evenings, the “pain” of changing lifestyles, the “pain” of having to deal with others comments…Pain…gotta love it!
2.No outside support system. Some people just “can’t” do it on their own and perceive a “need” of support. Not a bad or a good thing…just a thing.
3.The majority of folks just don’t want it bad enough. Very simple. Of course they can rationalize anything…and probably do year after year.
4.Can’t afford it any more…the worst excuse in the world! “Not enough time.” Is a better excuse than not being able to afford it! If you have a body (not dead but yours) you can “afford it”.
Bit of a rant from me to I guess…just touched off a nerve from way back when I was working my way though college, working full time at a gym and competing in bodybuilding contests…and people would say “It just comes easy for you…blah, blah, blah”
Can’t believe I wrote that much stuff!
Comment by Bill Jones, MS, PT, CSCS — February 3, 2010 #
Bill – Your quick answer sounds just about right!
Joe
Comment by Admin: Joe Hashey, CSCS — February 3, 2010 #
“Cry babies”?
Bill, you’re aiming your ridicule at the wrong bunch of people!
Perhaps they quit because the type of ‘fitness’ they’re fed from the fitness industry is closer to a steaming pile of crap than anything that resembles a quality fitness lifestyle …
Comment by thefightgeek — February 4, 2010 #
@thefightgeek…I wrote in generalities. A bunch of people end up being “cry babies” (actually I have a more non PC name) and they rationalize why they are “cry babies”. I very much agree with you about the “type of fitness” they are fed by the industry…on the other hand people just need to take it upon themselves to investigate fully as much as possible. Course that means they have to do something…just doing “something” is too much for a lot of folks…unfortunately.
Hey I couldn’t get your link to work.
Comment by Bill Jones, MS, PT, CSCS — February 4, 2010 #
HA! What a great video!
Comment by JR — February 4, 2010 #
Agree! they did a great job.
Joe
Comment by Admin: Joe Hashey, CSCS — February 5, 2010 #
Fight geek – thanks for chiming in – hows that crazy kb swings and swimming going? I hope to see another video.
Joe
Comment by Admin: Joe Hashey, CSCS — February 5, 2010 #
Haha, Yes Bill, many of them fit into your non PC term…
Comment by Admin: Joe Hashey, CSCS — February 5, 2010 #
Look I’ve been one to quit. I have always been on again/off again with my workouts. Truth is for me the hardest part is getting started.I’ve used all the excuces from [no time] to [life gets in the way] Yall will be glad to know that im on again and have been for a while. I have a different motivation now. Im 42 yrs old and I have a 3yr old son. I cant have him being ashamed when he starts going to school and his friends dads are half my age. He’s gonna hold his head high and tell his friends THATS MY DAD. I feel almost as good as I did when I was 25. But I know soon I will feel and look better.
Comment by Ramon Abrego — February 5, 2010 #
That’s great motivation Ramon!
Comment by Admin: Joe Hashey, CSCS — February 5, 2010 #
Thanks Joe. You know your site angd Wiggy’s site also keep me motivated, just wish I would’ve found you guys sooner.
Comment by Ramon Abrego — February 9, 2010 #
Thanks for the kind words Ramon!
Joe
Comment by Admin: Joe Hashey, CSCS — February 10, 2010 #
Hey Bill,
I actually agree with what you’re saying … I used to be a reasonably successful martial arts instructor, and I’d often meet potential clients who wanted to be Bruce Lee, but when I explained to them the amount of work and dedication required to simply get ‘good’ (let alone ‘Bruce Lee’-standard) they nearly crapped themselves. And most chose not to become clients
But my main concern is the concept of responsibility.
Now, before I say what I’m gonna say, lemme stress I’m not saying YOU do this, or anybody else on this site. I’m merely talking about a trend I’ve noticed amongst fitness pros …
I’ve noticed that when many fitness pros encounter failure (ie their client doesn’t get stronger/more muscular/lose fat etc.) they put the blame squarely at the feet of the client. Conversely, when they encounter success (a client does get stronger/more muscular/loses fat) they wear that success like a crown.
To me, that’s wrong-headed. If you’re gonna take the responsibility (and praise) for getting your clients stronger and fitter (incidentally the promotional material used by most fitness pros almost always points to their successes), then you must also take responsibility for your client not getting stronger and fitter.
The bottom line is this … fitness pros, like any other profession, should be judged on results. If you can’t teach, encourage and inspire your clients to better strength and fitness, then that says just as much about you as it does about the clients who don’t improve.
Just to reiterate, in no way am I suggesting you do this, what I’m basically saying is I think the question Joe asked can be turned around to something like this …
As a fitness pro, is there something I’m doing/not doing that has contributed to my clients lack of success or their abandonment of fitness training.
Does that make sense?
Anyway, that’s where I’m coming from. BTW I’ve fixed the link.
Cheers.
Comment by thefightgeek — February 10, 2010 #
@Fightgeek…glad you got the link going. Neat site! And I do agree with you about how some “trainers” indeed blame their clients. Heck my main gig is physical therapy and I’m appalled with how many of my “professional colleagues” blame their patients for not “getting better”. Sometimes it’s lack of knowledge on the “professionals” part (physical therapy/personal training). There is a book called “Better: A Surgeons’ Notes on Performance” which really opened my eyes to the obvious…that is just about everything can be put on a bell curve. You have a small number of excellent people, a small number of people that totally suck and a huge amount of people that are just average. AVERAGE…that is not what I want in my doctor, physical therapist, trainer or coach. I want excellence! However there are so many people that are just satified with being mediocre. Thanks to sites like this and yours we can all further our knowledge!
Comment by Bill Jones, MS, PT, CSCS — February 10, 2010 #