Deliberate Development…

Blog 30 – Deliberate Development…

Hi Folks!

As of July 15, we are reintroducing equipment back into our Groups Strength and Conditioning classes! I can’t promise that Nigel won’t still be programming hill sprints regularly, BUT I will tell you that he (like all of us) is excited to put weights in your hands again… perhaps while doing hills sprints… you never know with him…

Anyway, with the reintroduction of weights and loadings, it’s also probably a good time to start reintroducing some little tips and tricks for that butt stuff and brain gainZ we like to talk about. “This one,” you ask? Deliberate development. “What’s that,” you ask? In this instance, it’s a concept authored by Robert Kagan and Lisa Laskow Lahey in the book, An Everyone Culture: Becoming a Deliberately Developmental Organization. “Another book, Dylan?” Yes. “Where did, I find this?” I dunno. “What makes me think I can use the concepts of business culture to write about strength and conditioning?” Because I’m the one slapping the keyboard over here and Jocelyn hasn’t told me to rein it in yet.

So what is it? Deliberate development is an idea that people need to deliberately create scenarios in their lives in order to continue to grow and develop as people. Not all that off the wall of a concept, but humans have a funny ability to find the path of least resistance and then hold REALLY strongly to patterns that don’t veer too far from the safety of routine. There are many issues with this, some minor that no one would ever notice and others that affect other people and groups. Deliberate development is just finding opportunities to introduce feedback in to your life in order to continuously and consciously develop your schema. Pretty simple really, or for the sake of the blog and the remaining 200 words or so, I’ll leave the concept simple to oh so astutely write this blog with hyperbolic conviction.

We can apply this concept in many ways, but since I introduced “weights” in the introduction of the blog you inherently understand that this is the example that I will now use to blow your minds… or help you deliberately develop for the day. Coaches have spoken before about how relatively simple strength and conditioning is – gradually and safely increase loading overtime and the GAINZ Train will circumnavigate the metaphorical Earth that is your body and never have to stop at another stations. It’s science. (Yes, there are other factors in life such as aging that will slow the train, but please refer to said hyperbolic conviction for simplicity.)  So then, if we take science as fact (Yes, this is a reference to our current political and social environment), then the actual hard part about strength and conditioning is developing the individual and not the process. And how do you continuously develop the individual? (Look at all these callbacks!) You drive adaption by deliberately incorporating new feedback on your body in the form of weights or loading. 

We often get in to patterns at the gym too. We have to work out in the same spot. We have to use the same barbell. We have to use the dumbbell with the rubber grip or the kettlebell with the steel grip. But what these really are is your brain holding steadfast to the routines and patterns that make us feel safe (refer to my previous blog about “perfectionism” showing up in the gym). So what can we do about it? We have to get comfortable introducing unknowns into our workout. Heavier weights, different implements, challenging our selves to do one more rep (then maybe 5 more… SAFELY) before we rest. All of these are internally driven. Ultimately, it is up to you. You are the only one that sits with your own emotions, fears, desires, and choices. Coaches can challenge you, talk you through your internal conversations, and give you that little bit of belief in yourself to have the confidence to fail, but you have to make the choice. So what’s it going to be?

D

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Upper Body and Core Home Workout

Hi Campers… coming to you with an upper body and core workout. These movements were super hard for me, and I wouldn’t consider this a beginner workout. We have tons of options for you if you are just starting out. Check out the link in our bio on Instagram, or our blog on our website for tons of workouts you can do at home. Have fun with this one and let me know how it goes!
Try 3-5 rounds of 30 seconds of work and 30 seconds rest. Take more rest if you need it. The first moment crushed me!
wall jump plank jump combo
plank jack combo
forearm plank punches
forearm to planks
#coreworkout #homeworkout #upperbodyhomeworkout #bodyweightworkout #pdxstrength

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Hi Campers… coming to you with an upper body and core workout. These movements were super hard for me, and I wouldn't consider this a beginner workout. We have tons of options for you if you are just starting out. Check out the link in our bio on Instagram, or our blog on our website for tons of workouts you can do at home. Have fun with this one and let me know how it goes!⠀ ⠀ Try 3-5 rounds of 30 seconds of work and 30 seconds rest.⠀ Take more rest if you need it. The first moment crushed me! 😅⠀ ⠀ wall jump plank jump combo⠀ plank jack combo⠀ forearm plank punches⠀ forearm to planks⠀ ⠀ #coreworkout #homeworkout #upperbodyhomeworkout #bodyweightworkout #pdxstrength⠀ ⠀

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Thursday Home Workout

Howdy Strength Tribe. We are still trying to give you as many opportunities to workout with us. Sometimes our class schedule might not mesh with yours… we have tons of these workout on our website, check out the link in our bio. Have an awesome day and hope you enjoy this one! xoxo
5 rounds
10 diamond pushups- you can do these on the knees or toes. Create a diamond shape with fingers of both hands and lower chest to your hands, keeping your elbows in and core engaged.
20 wall sit db chest press- lower into a wall sit, grab a moderate weight and press it out for 20 reps.
30 reverse plank leg lifts- Keep your hips lifted and you alternate raising your leg. If this is too hard, hold reverse plank for 30-45 seconds.

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Howdy Strength Tribe. We are still trying to give you as many opportunities to workout with us. Sometimes our class schedule might not mesh with yours… we have tons of these workout on our website, check out the link in our bio. Have an awesome day and hope you enjoy this one! xoxo 5 rounds 10 diamond pushups- you can do these on the knees or toes. Create a diamond shape with fingers of both hands and lower chest to your hands, keeping your elbows in and core engaged. 20 wall sit db chest press- lower into a wall sit, grab a moderate weight and press it out for 20 reps. 30 reverse plank leg lifts- Keep your hips lifted and you alternate raising your leg. If this is too hard, hold reverse plank for 30-45 seconds.

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Thursday Home Workout

I’m back with another workout you can try from home. All you need is a bench/chair and a wall for this one. Don’t forget to warm up those wrist for the Hand Stands shoulder taps!
5 rounds
10 reps side plank rotations. Keep neck long and shoulders away from your ears as you smoothly switch from the right to the lift forearm in a side plank
20 reps  handstand shoulder taps ( plank shoulder taps). Facing the wall, smoothly lift one arm up off the floor and alternate. If this is too hard, see the the next video with shoulder taps in a plank.
30 reps Hip Thrusts with feet on bench. Put your feet on a bench, lift your hips up toward the sky as you engage and squeeze your glutes at the top of the movement.

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What’s up strength tribe?!?!? I'm back with another workout you can try from home. All you need is a bench/chair and a wall for this one. Warm up your wrists prior for those HS shoulder taps. ⠀ ⠀ 5 rounds ⠀ ⠀ 10 reps side plank rotations. Keep neck long and shoulders away from your ears as you smoothly switch from the right to the lift forearm in a side plank⠀ ⠀ 20 reps handstand shoulder taps ( plank shoulder taps). Facing the wall, smoothly lift one arm up off the floor and alternate. If this is too hard, see the the next video with shoulder taps in a plank.⠀ ⠀ 30 reps Hip Thrusts with feet on bench. Put your feet on a bench, lift your hips up toward the sky as you engage and squeeze your glutes at the top of the movement.

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Blog 28 – Before you freak out…

Blog 28 – Before you freak out…

… about my last blog describing some of the changes that we are implementing, let’s frame that conversation some more, AND finish by making a case how it can (READ: will) improve your gym experience. 

To start, we need to recognize how much perfectionism and idealism play in to the fitness industry. This shows up in multiple forms, but mostly in the form of creating an either/or, good/bad, right/wrong, etc. conversation with ourselves, which in itself limits or ability to understand and perceive accomplishment. Two examples:

  • Time-based – You believe you have to work out for an hour. This can lead to two, wildly, different scenarios for people. On one hand, folks might not feel it’s “worth it” to work out for less than an hour. This may be people not coming to class because they are late, it may be rationalizing not to go for a 30-minute walk because it’s not the same as a 45-minute HIIT class. Either way, it leads a person towards a feeling of doing less (or to keep the theme, not being perfect). On the other hand some might feel that they didn’t do enough in the hour (or whatever their chosen time frame is), so they feel the need to do more – a second WOD, “just a couple of pull-ups,” “I need to work on my double unders,” etc. This, too, is a form of perfectionism that will ALWAYS lead the person towards a lower sense of accomplishment. “I didn’t use the prescribed weight, so I did XYZ.” “I’m not even going to sweat, so I won’t bother.” “I’m not coming this weekend, so I’ve got to get in XYZ.” In reality, the hour prescription of every boutique fitness or group class session is simply a matter of logistics. It’s easiest to communicate and schedule in mass via the clock. People have more important things to do with their time, and no one would come for a 30 minute or 2 hour workout. All of these are simply logistics; none of which is backed by any sort of science – for you six sigma “scientists” out there please don’t jump down my throat. 
  • Prescription-based – We often give too much credit for what the whiteboard or website says the workout is and feel like we’ve done “less” if we don’t follow that to the letter. This is probably the most common conversation that coaches have at the gym. We try to help modify the workout to match where a person is that day, and create a situation where we unintentionally create harm by shifting a person away from the prescription. This could be in the form of reps, sets, weight, time, etc. “The whiteboard said X, but I only did Y.” “I modified the workout, so I didn’t get everything I could out of it.” “I didn’t do as well as you because you did more weight/reps.” “But Nigel said…”

These are just two examples, but this shows up in MANY forms around fitness (food, rest, etc). We encourage you to think about how this has showed up for you. It should be noted here, that PDX Strength and all of its coaches recognize how much our voice matters, various ways that we’ve contributed to this. We want to use the trust that you’ve granted us to create a better conversation around health and fitness in our community. We’ve contributed to this as much as anyone (if not more so), and want to do better. 

Speaking of better… I’m now going to blow your minds about how this will actually lead to an improvement in the magic workout word, “performance” – not that I don’t think that combatting perfectionism doesn’t, but I understand that you don’t think brain GAINZ are what you’re here for. Sooooooo, butt stuff…

When we design workouts, we look at various things – movement patterns, priority muscle groups, loading, intensity, skill, what we’ve done previously and what will do, etc. With so many variables it’s easy to overcomplicate working out (see above). But really, “performance” comes by intentionally and appropriately increasing volume (total loading = total weight X total reps) – “appropriately” being an operative term here. For the sake of simplicity (and word count here, and to work the term butt stuff back in), we’ll use an example from the last blog as reference:

PREVIOUSLY, we might have written “30 barbell snatches for time (95#/65#)”

NOW, we might say “30 ground to OH for time (Review Nigel’s notes on intention to determine loading.)”

In this example, we are talking about a hip extension/jump pattern priority (butt and hamstring – high power output) with an auxiliary shoulder movement. The intention loading is med-heavy. Something that allows for continuous effort, whether that’s 30 singles or 6 sets of 5s. 

Previously, it is most common for us to modify the loading. If a 95/65 snatch is too heavy, we move the weight to something like 75/45 and continue with the written movement “snatch,” OR we stubbornly try to complete the workout with the written skill at the written loading. In both scenarios we’ve moved too far away from the intention for the sake of being “perfect” (see above). In either case, the loading being too light or too heavy, our body will compensate with dominant muscle groups rather than priority muscle groups to accomplish the task that you ask it to (in this case taking the barbell from the ground to overhead in one movement  HOW’S THAT FOR FORESHADOWING?!), often moving away from the priority movement (butt stuff).

BUT(T), if we frame the conversation a little differently, “30 ground to OH for time (Review Nigel’s notes on intention to determine loading.),” then it opens up a completely different (READ: more appropriate) set of options for us. We’ve now created the opportunity to do the workout with a clean and press with a wide variety of different implements. Both of these movements allow you to focus more attention towards butt stuff and give your shoulder more direct loading. We’ve also removed some “skill” which allows you to move just as quickly and safety, if not more so, than stubbornly sticking with the snatch. AND … (Now are you ready for the kicker here? The reason that you’re all here anyway? The reason you’ve basically read a double blog post of my bullshit?) and when we modify skill level WE CAN INCREASE LOADING. That’s right folks, we’re actually creating a scenario where we can find a more appropriate, AND INCREASED, total loading (total weight X total reps)… So if all of this doesn’t perk your ass up (literally and figuratively), perhaps we spend more time visiting the conversation in the first half of the blog. 

Yours in BRAIN GAINZ and butt stuff, 

D

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