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4 Fitness Hacks From The Best In The Industry

Many people might think that personal trainers learn everything they need to know through their the certification they acquire, which don’t get me wrong, this is a HUGE part of it.

HOWEVER- I have found the most useful tips and lessons that I have learned as a personal trainer have come from my mentors that I follow. Whether it be from a video on their YouTube channel, an article from their blog, or books they have written, staying abreast of all the new fitness methods and research is a MUST for not only personal trainers, but regular fitness enthusiasts as well. I personally enjoy learning, applying what I learn to my workouts, and then if I agree and see a positive benefit from what I applied, I incorporate it into my clients fitness programs as well.

The fitness industry is ever evolving with new research every day, which is why I believe it is important for everyone to continuously educate themselves by finding knowledgeable and credible sources to follow.

Some of the best in the industry that I follow and learn from are Eric Cressey, Gray Cook, Mike Boyle, Todd Durkin, and Martin Rooney. I have begun to compile the valuable fitness lessons that I have learned from each of them, and wanted to share these lessons with you through several blog posts.

3) Anti-Rotation Exercises

This is Eric Cressey’s go to choice for training the core.

We have all heard at one point that we need to do 500 crunches AM and PM to get a perfect six pack. But if you train with me, you will most likely be doing more anti-rotation exercises and LESS crunches. Here is why:

The lumbar spine is not designed for a great deal of movement. Our core should be instead trained in preventing movement. Our core’s main function is to stabilize and protect our spine in every movement that we make. If we train our core to be rigid and prevent movement, the stronger it will be. This translates into more overall force production which = stronger and faster.

There are many variations of anti-rotation exercises that can progress from a plank position, half kneeling position, and to a standing position. Here is a video example of anti-Rotation exercise:
Wide Stance Anti-Rotation Chop With a Rope

2) Use Your Posture As Your Guide for Exercise Selection

Eric Cressey explains the importance of posture and exercise programming in his book, The High Performance Handbook.

There are three types of posture at standing: Flexion (back is flat or slightly rounded forward, shoulders may be forward or hunched), Neutral (Normal curve, no excessive curves), and Extension (slight abdominal bulge, over arched in lower back). Here is an article to help you determine what posture you have:

Determine Your Posture Type

I recommend using your posture type as your guide for your exercise and stretch selection. Certain Strength exercises can over emphasize a flexion or extension posture, and end up causing back pain among many other things.

I have found that there are certain ways to lift to help bring one’s posture back to neutral. For example, if you have flexion posture, I would have you focus on loading the weight on your back versus your front. For example, doing a barbell back squat. This will force your body into a bit more EXTENSION position..to counteract the flexion going on.

If you are in this flexion posture (which to the extreme can be considered hunchback or forward shoulders) focus on loading the weight behind you and focus on stretching your chest and abs as much as possible.

If you are in neutral or extension posture (which to the extreme can be considered swayback), focus on loading the weight in front of you (or on the front of your shoulders), and focus on stretching your back, hamstrings, and hip flexors. Not to say you cant deviate from this, but I would highly recommend this tip especially if you are just starting out with weight lifting to learn how to maintain correct posture throughout movements.

3) Half Kneeling Exercises Will Improve Your Training

Gray Cook utilizes the half kneeling position in many of his corrective exercises for the Functional Movement Systems, which is a screening tool that I use to identify limitations of asymmetries in seven fundamental movement patterns of my clients.

Performing these exercises has MANY benefits. They will improve your posture, build TRUNK strength & stability (abs, back, hips), strengthen your intrinsic musculature, improve your balance, etc. You can really perform many upper body exercises in a half kneeling position: curls, overhead presses, lateral raises, etc

Here is an example exercise below:
Half Kneeling Kettle Bell Press

4) Use Hurricane Workouts To Take Your Workouts To The Next Level

Martin Rooney came up with what is termed the ‘Hurricane training’. This type of training combines extreme cardio with muscle building weight training. It is based on confusion and muscle fatigue. You perform 30 seconds of an intense cardio method ( sprinting, bike sprinting, fast jump rope, etc) and then immediately perform sets of 2-5 exercises, depending on your fitness level. So a sample workout may look like this:

Round 1
-30 second sprint on treadmill
-10 Push-Ups
-15 Seated Russian Twists
Rest 1 Minute
Round 2
-30 second sprint on treadmill
-10 Medicine Ball Slams
-12 Bent Over Dumbbell Rows
Rest 1 minute
Round 3
-30 second sprint on treadmill
-10 medicine Ball V Ups
-10 Stability Ball Back Extensions

This concept can be experimented with to increase intensity based on your fitness level. Increasing or decreasing the number or duration of the sprints or repetitions of the exercises can make this workout method more suitable for you.

Interested in implementing these fitness hacks into your workout program? Sign up for my FREE no obligation consultation for 1:1, Semi-Private/Group, or Online Personal Training today!
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