Since I tend to turn most fitness related threads in to this direction... I thought I'd finally start one that focused on my favorite topic!

Who here loves strength training and building fitness through athletic based conditioning?

Strength & conditioning is pretty broad. Ranging from sport specific training, body building, to crossfit, or even mobility based training. IMO, it is the physical embodiment of self improvement, which I really dig!

Over time, I am going to post my personal daily work outs, the training programs I write for my clients, and share videos and pictures of all the fun stuff we do at my gym.

Feel free to ask any questions related to training and fitness! I'll do my best to answer everything.

My work out this morning:

Squat: 245lbs 3setx5reps
Overhead Press: 140 3x5
Dead Lift: 285x5
Chin Ups: +25lbsx10, 8, 6
Dips: 3x15

Tomorrow is conditioning day! Sled, rope and sprint work If you are interested in joining, shoot me a PM or check out my Facebook page: https://www.facebook.com/CapitalStrength

6/8/2012 9:58:30 AM

I feel like the other threads are the same thing and this one is unnecessary

I don't understand why you'd start another

[Edited on June 8, 2012 at 5:03 PM. Reason : Btw buy an ad]

6/8/2012 5:02:48 PM

I wish I was motivated to get in shape. Going to the gym sucks.

I've been eating healthier and working out for a few months and I've lost no weight/no size (doing cardio). Ahh bullshit

6/8/2012 5:09:25 PM

I feel like the other threads are the same thing and this one is unnecessary

I don't understand why you'd start another

[Edited on June 8, 2012 at 5:03 PM. Reason : Btw buy an ad]

6/8/2012 5:29:12 PM

Get me in a fucking gym for free for a while until I can get back on my feet financially.

6/8/2012 7:21:57 PM

Do step aerobics & kickboxing classes (w weighted stick & gloves) count as strength training?

I'm supposed to be doing weight bearing exercise to help w my bone density problem but I never know what to do & prefer group fitness classes

6/8/2012 7:46:20 PM

Finally a fitness thread with it's head in the right place.

6/8/2012 8:28:27 PM

Today will be...

Dynamic warmup
Heavy Deads
Kettlebell work & burpees for timed intervals
Farmer's walks
Static Stretching

6/8/2012 8:31:09 PM

Quote :

"I feel like the other threads are the same thing and this one is unnecessary I don't understand why you'd start another [Edited on June 8, 2012 at 5:03 PM. Reason : Btw buy an ad]"

No, those threads are not the same thing. You'll see why, as I develop this one. I plan on using it as a platform to answer questions and post media/content. And, get a discussion going specifically about strength training.

I plan on buying an ad, once my place gets polished up and a few projects get taken care of.

Quote :

"Get me in a fucking gym for free for a while until I can get back on my feet financially."

What are you good at? If you are interested in doing some work for trade, I may be open to letting you train at my place as compensation. I've got a ton of projects that need work.

Quote :

"I wish I was motivated to get in shape. Going to the gym sucks. I've been eating healthier and working out for a few months and I've lost no weight/no size (doing cardio). Ahh bullshit "

It can be pretty tough getting started! Especially if you aren't seeing results to motivate you. I am not an advocate of cardio for weight loss. IMO, it's not as effective as a high protein diet + strength training. I don't know why every thinks and/or recommends cardio as the solution to getting lean... It can work, but definitely isn't optimal.

Quote :

"Do step aerobics & kickboxing classes (w weighted stick & gloves) count as strength training? I'm supposed to be doing weight bearing exercise to help w my bone density problem but I never know what to do & prefer group fitness classes"

Unfortunately, no, those aren't strength training.

That style of training won't stimulate that much bone density growth either, after your initial newbie gains wear off. You need to be doing progressively overloaded axial movements. I.E. free weight lifts that load your spine and extremities vertically, that you continue to add weight to as you get stronger. The increase in load increases the stress stimulus on your bones , causing them to become more dense. That was a very simplified explanation.

Group classes can be fun, and effective at burning some calories. Unfortunately, group classes at most commercial gyms are poorly run and severely lack the individual attention most people need to learn movements correctly.

What about group classes do you like the most? I am developing a system that is similar to crossfit, a medium size group fitness, but with a focus on high quality movement instruction.

6/8/2012 8:40:56 PM

do you really feel like its cool to just give out your daily workout when you are starting a business?

ive always wondered why that is done in general (i.e. Crossfit)

i personally wouldnt have it available to those that aint payin.

why would this be good for your business model, or for any fitness program?

[Edited on June 8, 2012 at 8:45 PM. Reason : r]

6/8/2012 8:45:04 PM

Quote :

"Dynamic warmup Heavy Deads Kettlebell work & burpees for timed intervals Farmer's walks Static Stretching"

Sounds like that could be a good posterior chain day! How heavy are you going on your farmers walks? I've got a pair of handles I am thinking about breaking in tomorrow.

Quote :

"do you really feel like its cool to just give out your daily workout when you are starting a business? ive always wondered why that is done in general (i.e. Crossfit) i personally wouldnt have it available to those that aint payin. why would this be good for your business model, or for any fitness program?"

Generally, people don't pay for some arbitrary work out, or someone else's individual program.

The value is added when a work out or program is customized to produce a specific result. For example, one of my services is that I evaluate my clients posture and movement abilities. I then write a specific program that fixes weaknesses and balances asymmetries.

Furthermore, you can do an easy google search and find some of the most effective training programs for free. Again, the value is added when I teach people correct movement, or how to produce correct movement by fixing posture. Another reason why people are willing to pay the premium is that I take out all the work and thinking required to come up with an appropriate program...

My trainees simply show up and I have an optimized program that they can do. No planning, thinking, or time required. Just show up and do work!

Plus, people also pay for a certain atmosphere and training environment. Most commercial places like Gold's or Rapid can't provide that.

[Edited on June 8, 2012 at 8:55 PM. Reason : more words]

6/8/2012 8:51:59 PM

I like spin, step, "strike" which isn't really kickboxing but it's the easiest way to describe it & yoga

I tried Zumba but i feel like an idiot & it's not even a challenge

How long does it take to start impacting bone density? Unfortunately it's a silent problem & you can't see the results. I'm classified as osteopenia which is flirting w osteoporosis which is depressing seeing as I'm not even 30 (it's genetic)

I'm doing well food wise, focusing on calcium rich foods & taking a supplement. Im getting my next bone density scan done in Nov/Dec & would really like to have it come back better. My worst areas are lower back, hips & neck.

6/8/2012 9:03:57 PM

Off the top of my head, I am not sure how quickly bone density remodels. I do know it's chronic adaptation to strength training though.

I'd say you would definitely see measurable differences after 6months with a proper program.

The problem is that good coaching is hard to find. Most commercial gym trainers typically are not skilled enough to teach proper free weight exercises to nonathletic people... So either poor technique is taught or machines are relied on. Both of which do not trigger bone density augmentation as well as axially loaded free weight exercises.

6/8/2012 9:09:40 PM

What I do to work out:

I bike a lot. ~100 miles/week these days
run, and swim, training for tris
yoga and Pilates for flexibility
-manual labor for strength

In the winter, I occasionally do Pilates and weight lifting, but find it can kill my aerobic ideas.

6/8/2012 9:30:45 PM

^^^^Just 1 45 on each side of a set of farmer's walk handles.

[Edited on June 8, 2012 at 9:36 PM. Reason : ]

6/8/2012 9:34:24 PM

That makes sense Matt

I guess I'm a stingy person so I can't see it from that perspective

6/8/2012 11:30:38 PM

Got some great conditioning in this morning! Made me realize, I really need to do this more consistently!

My work out:
triple hurdle jump --> 20yard dashx5. I really need to work on my form with these.
Battling ropes w/ squat: 3x20". Brutal.
Sled Push Sprint: 25yard x 2. Brutal.
Farmers Walk: 115lbs each arm 25yardx2. Not too bad, can add more weight next time.







My girlfriend got in a nice work out of:

Squats: 95lbs 3x5
Press: 50 3x5
Dead lift: 125x5
Chin Ups: 3x3

6/9/2012 1:07:53 PM

Battling ropes with Squat seems like a really quick way to shoulder and elbow surgery.

6/9/2012 2:05:48 PM

I disagree, as long as you aren't whipping it at your end ranges of motions and maintaining good posture. Also, stopping before you get fatigued and flailing around out of control.

I do need to control my neck a little more in that vid. That was my first time doing sets of those for an extended amount of time, so there's a bit of a learning curve.

To be honest, it gave me a great pump in my biceps and triceps.

6/9/2012 2:18:03 PM

Hey Matt, Keep an eye open for business opportunities down at Bragg; specifically the THOR3 program. S&C coaches can make serious bank working contracts for the special operations command.

6/10/2012 11:20:00 PM

Quote :

"Hey Matt, Keep an eye open for business opportunities down at Bragg; specifically the THOR3 program. S&C coaches can make serious bank working contracts for the special operations command."

Thank you for the heads up!

I was raised in a military family, and my dad used to be stationed at Bragg a long time ago... I'll definitely keep that in mind. Although, at the moment, I am the owner/operator/onemanshow at my gym, so it's going to be tough to put attention outside of my space.


I'm really interested in setting up a strength & conditioning program for current tactical professionals and those preparing to enter the military or tactical field. I know Crossfit has the current rep for providing that, but IMO, a well thought out program specific to tactical environments would probably be more beneficial.

6/11/2012 9:12:18 AM

Strength Training today:

-Squat 255lbs 3setsx5reps. First set was surprisingly challenging. 2nd/3rd were much easier when I tightened up.
-Bench 190 3x5. Pretty easy. Started focusingon keeping my upper back pinched down and together, and adding much more leg drive. It makes an impact!
-Power Clean 140 5x3. Easy.
-Floor Rows - 160 3x8. Easy to manhandle, challenging to maintain stability and no movement from my back/hips.

6/11/2012 11:22:47 AM

I think cardio has a more apparent benefit to most people. Wether or not this is a realized benefit or not is something else entirely, but most people tend to get out of breath going up more than a flight of stairs and cardio impacts them more in reducing that I think. Or at least it apparently reduces it in the minds of many. As far as weight loss goes, I tend to agree more with you.

6/11/2012 11:34:21 AM

I agree... cardiovascular adaptations occur much more rapidly. You can realize a noticeable gain in endurance and cardio capacity within a week. Strength, on the other hand, is a much slower and arduous process.

This is why strength training should be the foundation of training, done consistently. Endurance and conditioning work should be focused on closer to the date of competition.

The beauty of strength gains is that it sticks around much longer, comes back quicker than it was gained, and some of it sticks around forever (e.g. the ability to tighten up, stabilize, and strain safely).

6/11/2012 12:18:47 PM

I keep seeing this thread as "Strength Training & Air Conditioning."

There should be dudes lifting A/C units as their workouts ITT.

6/11/2012 2:34:18 PM

^^^^Ill hit you up after work abt that I can provide some insight

6/11/2012 2:44:05 PM

Quote :

"I keep seeing this thread as "Strength Training & Air Conditioning." There should be dudes lifting A/C units as their workouts ITT."

Funny thing is... I am doing everything to I can to keep my AC off as much as possible. I only turn it on when I have clients coming in.

I am terrified of my first power bill, given this is practically warehouse space with 20ft ceilings!

Quote :

"^^^^Ill hit you up after work abt that I can provide some insight"

Sounds good! I'll be busy from 5p-830p though.

6/11/2012 3:03:44 PM

I endorse and recommend the training and advice offered by MattJMM2!

6/11/2012 3:18:19 PM

Thank you!

When are you going to come get a training session in at the new spot?

6/11/2012 3:38:13 PM

Kind of related, maybe not question:

To get to work in the morning I bike to some spot and then run (max 5k, usually more like 2.8 miles). My goal here really isn't to get faster, although that would be nice, but to lose some of these last 15 pounds or so that I can't get rid of and keep toning up. As such, I'd like to make it more of a sprint workout than just a jog as I've been reading all kinds of great stuff about sprint work. I've toyed around with sprinting for 1 block every 3 (NYC), but not sure if that's really doing a whole lot. Also to note, I do Crossfit most days, this is just extra work.

So given the following constraints, what would you recommend as the best use of my time in the morning?

- Max distance I will run is 5k
- Minimum distance can be anything. I will just ride further, stop, and run
- In terms of breaking up sprints I can go either by blocks (approximately 20 per mile) or time in any 1 minute interval. Anything outside of 1 min I can't do, but the mapmyrun app will call out to me each minute. Round numbers for either of these would be great for my horrible attention span, but I'll cope with what's recommended
- Everything needs to be in one distance and I would prefer not to actually stop. My goal here is not to have to wake up earlier, but get the maximum workout for my goals in the distance between my bike and work

Thanks in advance!

6/11/2012 3:48:49 PM

You state your primary goal as losing weight....

So where is the option to focus more on nutrition?


Also, Matt...just an observation on your gf's press. It appears she's pushing around her face, instead of in a straight line (by retracting the head). Not too big of a deal now, but will def. limit the amount she can lift at some point. Also, how long has she been lifting? Just trying to gauge her numbers compared to some of my girls.

[Edited on June 11, 2012 at 4:02 PM. Reason : C]

6/11/2012 3:58:19 PM

I'm not sure if you're responding to me or not...if you are...

My nutrition is irrelevant here. If the ONLY answer to losing the last few pounds to get back down to like 8-9% fat is to completely change my diet then so be it. As it is I eat pretty healthy am at this point mostly interested in how I can alter the morning workout I already do to best target some fat burn and muscle increase.

Bottom line, my question is about tailoring sprint training, not "how to lose 15 pounds", so I'm guessing you aren't actually responding to me, so if that's the case, sorry for the extra pointless post here

[Edited on June 11, 2012 at 4:27 PM. Reason : a]

6/11/2012 4:25:02 PM

I actually was responding to you. It appeared based on your previous post that you were merely trying to drop 15#...diet.

Fat burn and muscle increase at the same time is pretty damn hard unless your a complete n00b. Again, not impossible, but that would be more a function of diet than exercise.

With the sprint training I say, to what end? In other words, is this just for "extra fat loss". Again, I direct you to the diet comment.

Do you see a trend here?

Also, are you planning to do this sprint training everyday? Or rather, how many days per week? Do you lift?

6/11/2012 4:58:49 PM

I don't know what's relevant here and what's not so I'm going to just give as much info as I can here:

I'm 30, 5'8", 170 pounds. I've never been in anything that wouldn't have been considered good shape, but maybe 4 or 5 years ago at my worst I was probably up near 14% body fat or so at 180-185 pounds. Since then I've been doing Crossfit roughly 3-4 times per week on average (to answer your question about lifting, I don't do more than whatever the WOD is) and eating much better, which put me back to I guess 12.5-13% body fat and down to 170-175 pounds (plateaued there maybe 2 years ago). At that point I started running and/or biking to work 4-5 days a week as just an extra calorie burn / wake up tool. At this point I'm down to a steady 165-170 pounds and somewhere in the 11-12% body fat range.

Will running and/or sprint training get me to where I want to be? Probably not in full, but since I have to go to work and I like the morning bike/run I'm already going to be out there doing it. All I want to know what is the best way to optimize that work towards my goal. I understand if it will not get me there without going even further with my diet, but since I'm already out on the road, I might be able to help myself more there. I'm just looking to optimize my time, that's all.

Over the past year all I see are articles about how sprint training can do a much better job of muscle building than just jogging. As circumstantial evidence I see plenty of long distance runners who don't look anything like what I'd like to look like.

If there were a reasonable sprint routine that I could take on instead of just running 3 miles, I would probably do it 2-3 days a week.

I'm not sure this is the right topic to go into a lengthy discussion of my diet, but I will will go ahead and say that without knowing what you are going to say or how you eat, but judging from your profile, I will post the caveat that I will never be on the Paleo diet. To each their own, but I think it's stupid.

[Edited on June 11, 2012 at 5:27 PM. Reason : a]

6/11/2012 5:22:55 PM

Quote :

"Also, Matt...just an observation on your gf's press. It appears she's pushing around her face, instead of in a straight line (by retracting the head). Not too big of a deal now, but will def. limit the amount she can lift at some point. Also, how long has she been lifting? Just trying to gauge her numbers compared to some of my girls."

I've been training her on/off for about a year and a half... she can bench about 100x2, press somewhere in the 80lbs range. Max DL is 185x1 and squat 145x1. Those lifts were done with a body weight of around 115-120. I wish she'd stick to a strict program, but it's been tough to be consistent and she gets really pissed off if i coach her up too much, coaching a SO can challenging bc the authority roles and communication boundaries are different. I am actually really happy with her strength levels... She can do about 10 full depth dips. 5-6 full pull ups.

You are right about the form flaws. She has slight scoliosis and medial shoulder rotation/scapular abduction that really makes it hard for her to get in a good pressing position. She hates, and won't follow my guidance, doing corrective exercise.



[Edited on June 11, 2012 at 7:32 PM. Reason : words]

6/11/2012 7:29:42 PM

Quote :

"I don't know what's relevant here and what's not so I'm going to just give as much info as I can here: I'm 30, 5'8", 170 pounds. I've never been in anything that wouldn't have been considered good shape, but maybe 4 or 5 years ago at my worst I was probably up near 14% body fat or so at 180-185 pounds. Since then I've been doing Crossfit roughly 3-4 times per week on average (to answer your question about lifting, I don't do more than whatever the WOD is) and eating much better, which put me back to I guess 12.5-13% body fat and down to 170-175 pounds (plateaued there maybe 2 years ago). At that point I started running and/or biking to work 4-5 days a week as just an extra calorie burn / wake up tool. At this point I'm down to a steady 165-170 pounds and somewhere in the 11-12% body fat range. Will running and/or sprint training get me to where I want to be? Probably not in full, but since I have to go to work and I like the morning bike/run I'm already going to be out there doing it. All I want to know what is the best way to optimize that work towards my goal. I understand if it will not get me there without going even further with my diet, but since I'm already out on the road, I might be able to help myself more there. I'm just looking to optimize my time, that's all. Over the past year all I see are articles about how sprint training can do a much better job of muscle building than just jogging. As circumstantial evidence I see plenty of long distance runners who don't look anything like what I'd like to look like. If there were a reasonable sprint routine that I could take on instead of just running 3 miles, I would probably do it 2-3 days a week. I'm not sure this is the right topic to go into a lengthy discussion of my diet, but I will will go ahead and say that without knowing what you are going to say or how you eat, but judging from your profile, I will post the caveat that I will never be on the Paleo diet. To each their own, but I think it's stupid. "

If you are wanting to build muscle and get lower body fat, you need to lower your endurance related work; and focus more on building strength in the barbell lifts.

Sprinting MAY help build some mass in your legs. And, it will definitely spare more lean mass than running. But if you're goals are to be more lean and muscular (at least more muscular looking; gaining muscle while losing weight is nearly impossible unless you are on AAS or a rank beginner), you need to be lifting weights with the goal of getting your strength up and getting on a cyclic low carb, high protein diet.

Doing crossfit WODs are probably not optimal for those goals, unless they are strength bias and full of recovery.

[Edited on June 11, 2012 at 7:38 PM. Reason : DIEt]

6/11/2012 7:36:35 PM

any agility drills/lifts you would recommend for knee stabilization/injury prevention?

(acl reconstruction 9 months ago)

6/12/2012 11:11:46 AM

Be conservative on actual agility drills, and focus on hip & ankle mobility and "core stabilization". Once those are at an acceptable level and symmetrical balance, you can begin challenging yourself with agility and plyometric drills.

Core stability is pretty nebulous. Ideally, you want a well balanced combination of ab/paraspinal muscle strength, mobility, and rythm/stability. In other words, having the musculature in your core strong and coordinated enough to stabilize all movement types.

Some specific ideas would be doing drills that improve ankle dorsiflexion range, plantar flexion stiffness, and total hip mobility (rotation, extension, flexion). Strong glutes/abs are also key too.

A great specific drill for knee rehab and stability are TKEs (terminal knee extensions). Google it. Do them in sets of 15-20ish. Start easy, like from a 2-4" box/platform. Work your way up to higher levels and you can also do band work.

Glute medius strength, and the ability to perform proper hip abduction/external rotation, is also critical.

Want a specific plan and coaching? Hire me

[Edited on June 12, 2012 at 12:40 PM. Reason : words]

6/12/2012 12:16:42 PM

Saturday and today I did a clean complex. Basically 4 to 6 sets of 2-3 Clean presses followed by 2-3 power cleans with a front squat upon completion. I usually have been warming up with the bar and then with 115. Then I start at 135. I steadily go up but after two or three times with 155 I fail. I can't seem to get near my body weight (170). Any tips?

6/12/2012 4:08:57 PM

Either (a) get stronger or (b) improve your technique

I'm leaning more towards a

surprisingly, doing a whole bunch of cleans will not make you stronger at cleans...shocking, I know. Increase your deadlift and squat and your clean will increase.

[Edited on June 12, 2012 at 4:48 PM. Reason : ]

6/12/2012 4:46:25 PM

I can squat 205 3-5 times. I don't know what my DL weight is. I haven't done them in a while. I've been working on cleans. I will work on it.

The way I've been failing is that I'd get the bar to the top but I couldn't actually get under to catch. Is that a technique or a strength issue?

6/12/2012 4:58:22 PM

Sounds like more of a technique issue

but getting stronger never hurt anyone

6/12/2012 5:03:18 PM

True. Not that I'm trying to be lazy or anything. I'm following the cary crossfit workouts since I can do most of them here at the base gym.

[Edited on June 12, 2012 at 5:50 PM. Reason : Thanks for the input. ]

6/12/2012 5:50:02 PM

I'd say it sounds like a strength issue... 205 is not very much weight on the squat (at least for a healthy, average male). And DLing not very frequently will make cleans feel heavier than they should.

Sure, if you hone in your technique you may be able to pull yourself under the bar a little better... but get stronger and you'll be able to accelerate that bar much faster and get it higher with ease.

6/12/2012 8:11:23 PM

I don't doubt it's both. I am more of a runner type by nature.

6/12/2012 11:40:32 PM

Strength Work Today:

-Squat 265 3x5. Knee started aching slightly right above my tibial tuberosity, cleared it up with a few external hip rotator stretches. Weight was flying, plates rattling at lock out.
-OH Press: 145 3x5. Not easy, but very manageable if I kept my core tight.
-Reverse Hyper: 60lbs 3x12. I am starting to get the hang of these and really liking them!
-Weighted Chin Ups: 25lbs 10, 10, 6.
-Feet Elevated Push Ups: 8". 3x15

6/13/2012 10:19:31 AM

Here was my workout for the day:

Quote :

"Back Squat: 6x4 Handstand Pushups: 3x6-8 Ab Mat Sit ups: 3x15 5 Rounds For Time: Strict Pullups (4 / 6) 12 Tire Jumps 18 MB Catch n’ Release (4kg / 5kg) 24 Pushups to EZ Button 300m Run "

For the back squats I did 135, 175, 185, 205, 205, 215. The last couple weren't quite full range of motion but they were damn close. I didn't have a spotter and I got too scared that I was going to fail to try to go parallel. :-/

I did the WOD in 25 minutes. I did 6 pullups every round. I kept having to go outside to do pullups because the only straight bar is out in front of the gym so I think that added a bit. I'm pretty sure I could have finished sub 20.

[Edited on June 14, 2012 at 6:15 PM. Reason : .]

6/14/2012 6:14:02 PM

quality reps at a lower weight > half-assed reps that are too heavy.

6/14/2012 8:34:40 PM

https://www.youtube.com/watch?v=-RQ0-476zgM&feature=player_embedded

i met this girl at a party several months ago... cool chick. strong legs.

6/14/2012 10:53:57 PM

For sure! Very strong.

6/15/2012 5:45:01 AM