Counterintuitive Progressions: Comparing and contrasting unilateral rowing variations

Counterintuitive Progression

Inspired by Jae’s video about starting and ending bar fights last month, I decided to look at the other side of the upper body: the back.

Here I will show you an example of how I teach the movements (thanks to the fresh intern meat), which of them is more difficult, and why all upper body exercises are also lower body exercises.

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Basic Bioenergetics

PREFACE: ^^This video^^ is TOTALLY FREE.

Time and time again we have kids come in who play sports year round. You hear their schedule and you think, “Wow, that kid must be in good shape.”

But if you’re an observant coach, you know this isn’t always the case. You ask them to move around and bit and they’re sucking wind. Some of them seem like they will never recover.

This topic is a fundamental component of being a good coach. To understand how someone who is constantly active could possibly gas out so quickly, you must understand bioenergetics.

Watch the video above if to brush up on this important topic.


Want more practice? Quiz yourself!

Click here to take the quiz

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

Aerobic Training: 5 easy-to-make mistakes that plague new coaches

Aerobic Training

IFASTU’s own Brandon Brown professor of Exercise Physiology is sharing 5 of the biggest mistakes he’s made in trying to understand the aerobic energy system, as well as what he does now instead.

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Not Just a Gym: How to build a tribe of fiercely loyal clients

Not Just a Gym

How do you turn clients into people who will do anything you ask?
This month’s interview with Jae details the first in-service our interns receive. Go use Jae’s wisdom to turn regular clients into lifelong residents in your cult of health.

In this video, Jae:

  • explains the two snap judgments that people make within seconds of meeting you, and how those judgments can affect your technical and financial success as a coach;
  • shows you what traits good leaders, clinicians, and coaches have in common, and how great coaches use these traits to inspire fierce loyalty from their clients and athletes;
  • one simple exercise we teach our interns to help them learn how to build better rapport with our clients, especially useful for those who consider themselves to be introverted, shy, or just “not great with people”

Whether you’re the owner of a thriving gym, or dreaming of getting your first client, this presentation will help you identify exactly what kind of community you want your gym to be, and how to get there.

Recommended reading:

Homeostasis and Hyperflexibility: What to do with your most difficult clients

Homeostasis and Hyperflexibility

Some of the most difficult clients to make changes with are those who have excessive flexibility everywhere.

But it doesn’t have to be that hard!

This month, Lance guides you through training hyperflexible clients:

  • What do they look like?
  • What is going on inside their body?
  • What positions will they default to?
  • What are some important muscles to address?
  • What are some exercises I can use with them?
  • Should you let them stretch?

Prepare to have these questions answered. And even hear a metaphor about Ty Terrell and Lance playing on a seesaw…

Further diving into this topic is not for the faint of heart. If you want to go in, go deep. Lance recommends:

  • Taking the three primary courses from the Postural Restoration Institute.
  • Having an anatomy atlas with pretty pretty pictures allows you to make anatomical inferences. He recommends Gilroy et al’s Atlas of Anatomy.
    • Note from Lance: Ugh, I can’t believe there’s a new edition. Where am I going to put all these books?
  • Why Zebras Don’t Get Ulcers by Robert Sapolsky. The number one book on stress and homeostasis. Also where the seesaw analogy originated from.
  • Kinesiology of the Musculoskeletal System by Donald Neumann. The most thorough book introduction to functional anatomy.
  • And last, but not least, The Power of Proprioception by IFASTU coach Brandon Brown, a free video he made for everyone and anyone interested (read: you can send this to anyone).

The Power of Proprioception

Everything comes back to sensation.

Why do people quit an exercise when it gets difficult? They don’t like how uncomfortable it is.

Why do people smoke even though everyone knows it’s terrible for you? They like how it makes them feel.

Why do people perform an exercise the wrong way? They’re searching to feel more secure.

In this video, we dive into the power of proprioception.

For related videos, check out our intro to ex phys course.
Intro to Exercise Physiology

Coaching Tips: Six updates for 2016 to take your coaching and training to the next level

Six Updates for 2016

Many of you have been following my work for years now.

So what am I going to give you that’s new? Or different? Or in any way, shape or form, exciting?

Well if you’re anything like me, you realize that you can always get better at the basics.

As such, this month I’ve got six updates of topics that I’ve discussed in depth before, along with how I’m doing things better nowadays.

Here are the six:

  1. Coaching Everyone in 90-90.
  2. Feeling the Whole Foot.
  3. Anterior Loading.
  4. How Much Strength Training?
  5. Squat Patterning.
  6. Rib Rotation and Exhalation.

Plus, you get to see my amazing iMovie skills in action – enjoy!