Schwing

HUMP DAY. OK sorry I won't go into that stuff, just had to get that out of my system. I wanted to hit on a topic that honestly has started to drive me nuts, more so lately. Today I want to touch on the little Russian cannonball with the handle on it, oh yeah the Kettlebell, to be specific the Kettlebell Swing. Please crossfitters note I am not hating on crossfit (I actually think there's a ton of good in it). Just hear me out on this and then you can virtually punch me in the face after. With the recent popularity of crossfit the swing has become a more popular exercise, and I love the swing...except I like the Russian swing, not the American swing. "Oh shit Jarrod's a commie bastard" no I'm not, trust me there's many a people that want as little as possible to do with Russia at this point in the world, I'm one of them and this an exception.

Listen I'm not THAT against going over head with a kettlebell swing, I'm not crazy about it, but I'm not dead set against it. The problem is pretty much everyone I see doing it SHOULDN'T be going over head. Over head movements, for any coach/trainer worth their salt, is something that should be earned. Yeah I like overhead pressing and other movements as such. I believe they are movements that you need the right mobility and stability in your shoulders and thoracic spine to do. Below here is a check list to go over to see if you should even attempt an American KB swing, assuming you've mastered the Russian KB swing.

-Lay on the floor on your back.

-Knees bent feet flat on the floor

-Pull your belly button to the floor

-Keep your arms straight raise them out in front of you so your fingers are pointing to the ceiling

-Then mover your arms over head trying to put your thumbs on the ground above your head, keep the arms straight

Now if your lower back (lumbar spine) arches or you simply can not touch the floor, do not even consider doing an American swing, please.

Another great way to check if you're good to go on overhead movement is to do the Shoulder Mobility screen from the FMS. The general belief is that you need at LEAST a 2 on this to be able to do most over head movements.

With all that said I prefer the Russian swing simply because everyone can do it without risking a major shoulder injury, assuming technique is on point. Let's expand on the technique talk a bit. The other major issue I have with the American swing is most can't get the Russian KB swing technique right. It's like taking someone that can't drive a sedan and saying here try to drive this 18 wheeler.

Hey you American KB swingers, yeah you read the list below please:

-Neutral spine

- Squeeze the glutes

-Be explosive

-HINGE don't squat

-Brace the core

-Lats tight

-Bell at chest height

Reading the list above, if your brain went, "hmm never heard/done that" then you absolutely need to stick with the Russian swing. I personally will 99.9% of the time stick with the Russian swing with my clients. I'm not comfortable with the American swing so I'm not going to use it unless someone holds a gun to my head. There are plenty of other over head movements to train with that I'm far more comfortable with. There's also something about having a 16 kg object that's on a pivot over my head (or a client's/athlete's head) that I'm just not that comfortable with.

That's all I got for you today folks, take a swing, go out there and get after it!

Perform Better Summit; What I Learned and What Stood Out

A couple weekends ago I had a great chance to go down to Providence and attend the annual Perform Better Summit at the Rhode Island convention center. While the weekend didn't get off the to greatest start (found out my hotel reservations were non-existant, oops), but it recovered quickly with the first hands-on section of the day I attended and only got better.

The Highlights

Hands down the highlight for me was hearing, seeing and meeting the man the myth the legend Dan John. Dan had both a lecture and then a hands on session he did later on that day. Dan really makes things super duper simple so a drunk monkey can understand them. In not so many words, SHUT UP AND DO IT. That's pretty much how he gets it done. Now granted he's not completely blind to the fact that soft tissue work and mobility are needed, but he's more about focusing on the core task at hand, then breaking it down if it's needed.

I'll be honest I did have another person I was going to hear speak instead of attending Dan's hands-on that went with this. I reconsidered after I finish his lecture because I really was blown away by how he made everything just fall into place. I said to hell with the other person, wont name names, and went to the hands-on instead. On top of all this he was more than happy to stay after both sessions and answer questions, shake hands and just converse in general with everyone that attended. Side note I shook his hand my hand suddenly felt like that of a 5 year old's. I may be wrong, but he he is probably one of the most approachable high profile figures in this business.

Now just so you don't think I just blindly follow a single person's methods and call it good, there was 1 thing I couldn't get behind with Dan, his view on single leg work. He's not a giant believer in it, but to his credit we did do some single leg drills in the hand-on session, for the most part he doesn't value single leg exercises too highly. It's his opinion and he's entitled to it, and it's not the word of god. I don't value single leg work to the point where I find it to be the work of guardian angles either like certain strength coaches out there, but I find my body, and the bodies' of my clients, feel better when there is some good loaded single leg work mixed in there. I did still pick up his book Never Let Go so that's going to keep my readings a little busier.

There were 2 other people I got the chance to hear speak that I have wanted, I mean REALLY wanted to, those were Charlie Weingroff and Eric Cressey. Weingroff's sessions was titled I Lift Heavy Things and Put Them Down, so if you've met me for 5 minutes you know I heard/read the name of this one and sprang up like I'd been hit by lightning. Yeah I was down for that. He reminded us all that there are about 1000 ways to skin the fitness cat as it were, and he would argue his was best when done right. He had a few good cues and some tools to put in the tool box for deadlifts and overhead presses. In all honesty though, whichever way your way is for getting patterns like these hammered down, make sure you execute it to the best of your ability and you own it. 

Cressey was definitely a little more technical than my brain is adapted to processing. The session (or for that matter the whole seminar) was a bit like trying to drink from a fire hose. You get what you can and try not to worry to much about the stuff you missed. Eric's expertise on the shoulder and scapula movement gave me a few tools and tricks to help those of my clients with shoulder pain and issues. Again as the case was with Dan John I hadn't originally planned to attend both Eric's lecture and hands on, but I made an audible and figured this is probably an area I could afford to improve in so I'll get what I can. Learned some new drills and new things to look for so couldn't ask for more than that really. Eric was also really good about answering questions and shaking hands after his sessions so I gotta give him his props for that.

Things That Stood Out

There was certainly some other interesting things that stood out for me, most of them, not exactly positive in this case. The biggest thing was Saturday morning they had a very large spread for breakfast and with all these fitness experts and everyone well informed on the things we probably SHOULD be eating (notice the heavy emphasis) what did they put out? Bagels and Muffins, now I know eggs and bacon probably isn't practical, and I am certainly not one to completely snark at these items because I've indulged plenty. All that considered you would think they could have come up with something a little more, appropriate shall we say? Even if the convention center had limited options, surely someone could have used their noodle to make this better, luckily I'd already had mine so as much as I wanted to partake I didn't need to.

Next item of note isn't something that totally shocked me because I have experienced this in reading many articles and books, it was just a different experience because I heard it in person with my own ears. There was quite a bit of contraindications, such as one speaker being a spine expert telling us not to round our spines during any exercises (in layman's terms) and another speaker demonstrating a series of exercises that he believes you need to flex your spine. 

Things like this is where I use my super brain power (or not so much) and have to decided when and where this information is applied to. The answer when it comes to the things that pop up in this field is almost always a it depends because if you just blindly apply things you pick up, you're probably going to get an athlete or a client hurt. Use that 3 1/2 pound organ between your ears before applying stuff you learn at a big seminar like this and you'll be better off.

Overall the experience was great, I saw a lot of people that I've worked with in the past and it was great to rub elbows with some of the absolute best in the business. Have a good day everyone go out there and get after it!

The Next Chapter...The BU Chapter

Well last Thursday started a new part of my life. For the rest of this summer on Thursday morning I will be scarce at the Brookline facility because I will be doing observation hours at Agganis Arena. Yeah I'm sorry if you feel like I've failed you, all you Maine grads and faithful Black Bear hockey fans. I am working with what some might call, the enemy. While I am still a fan of the alma-mater hockey program I know this is going to be a great chance for me to learn from some of best in the area.

"The Ugly" Maine fans will get it

The plan is to do some observation hours this summer and then get a little more hands on come this fall. I am very excited to work with the athletes at BU and know I can only get better. I decided to take this on this past winter after my colleague and friend Mike left Brookline to pursue other ventures. Once that happened it pretty much put me to the top of the food chain, a place I feel personally I am not ready to be at. While it is cool to be THAT person many come to you with questions and for advice about programming and technique. At this point there's no one for me to really draw from on a personal level. I had this issue before at the first facility and made the move to Brookline, this internship is the move I'm making now.

Some of you may recall I've had a chance to see this world once before, at Maine with their strength and conditioning department. That's now 3 years ago since I left that position, doesn't seem that long ago, but it was. I remember a good bit of what I learned in those months, but 3 years is plenty of time to have lot's of valuable information leave my memory. Also more recently some of you probably recall that I have stepped away from my rugby playing to have my time taken up by something important to my career, if you haven't figured it out, this is that something I spoke of.

It's amazing that in one day I already have things popping into my head with thoughts of "oh yeah I remember when we did that at in Orono" so I can't wait to see what else is rekindled along with all the new things I will learn. That's all I got today guys, go out and get after it.

Put the Pad Down and Squat

Happy Spring everyone! Yes today is about, and I'll say it again, PUT THE PAD DOWN AND SQUAT. We had someone come up and complain about the fact that we were missing a certain piece of foam and they couldn't possibly squat without it because it hurt. I really had to try to find words to say to this person that didn't make me sound like a complete ass. Trouble was the words I kept coming back to were suck it up buttercup. That really would not have gone well so I had to just zip it. Seriously though folks there are few pieces of fabric that I would much prefer to use for kindling than the squat bar pad.

BURN THIS ON SITE

I'll tell you first that I used it very early when I first started lifting, but I was also making 2 mistakes at that point, at least 2 I can remember. I was putting the bar way too high, up on the base of my cervical spine. The other thing was I had this piece of crap wrapped around the bar. It doesn't do anyone any favors folks so just don't even bother getting one if you can help it.

Why am I telling you this? Well there's a couple reason, let me lay them out for you. Center of gravity plays a huge part in doing weight lifting, and you wanna keep that weight as near that spot as possible. Otherwise you're changing the leverage on your squat. It may not mess with you at lower weights, but it will when you start piling on the big wheels.

I know your back is a little sore from the bar being where is should be, your body will adapt, just like it did the first time you did deadlifts or chin-ups. Your hands built a callas and then it didn't hurt as bad, same rule applies. While you are at it you can get off the bench press and do some heavy rows (pulls) to build some muscle in that upper back for the bar to sit on. You will only hate life more if you continue to do heavy squats with this pad.

The only reason I can actually think of that's good to have one of these is when doing barbell hip bridges to keep the weight from absolutely crushing your hips (or other things). I found a way around that with an airex pad, which works better and won't thin out under the heavy weight. Yeah it's about 65-75 bucks but it's worth it because I found way more uses for that than I can a squat pad. At the end of the day, just start without a pad, keep the bar fairly low and squat until you walk funny.

That's all I got for today folks, go out there and get after it!

No Snatch For You

About a month ago I went ahead and took a course through USA Weighlifting on cleans and snatches in Westborough Mass. The course is usually rand by a coach of USAW's choosing and someone that has a higher certification from USAW as well. The coach of this one in particular I've heard mixed reviews about, won't really get that into it. I will say she probably tried to make herself sound smarter than needed, but just wanted to use some of these bigger terms to impress those that didn't have a Exercise Science background of any sorts. That's all I'll get into about the coach, this isn't a rant day for me.

There were a ton of cross-fitters (either coaches or just people that worked out at cross-fit facilities) that were there to take the course. Which always gives me hope that cross-fit is wising up and only getting better and better. Unfortunately you do still have people like a few cheesebrains that come in and think because they've watched cross-fit, or the olympics, and maybe dabbled in a couple classes that they can clean and snatch, it's scary shit.

I got it, I got it...nope don't got it

The lifts that are taught at these courses/seminars are cleans, snatches and jerks. How does one learn these in a crash course like this weekend long seminar? Well probably best thing is to just do the lifts with critique from others that do more than dabble in it and that's what we did. Having not done any real olympic lifting recently I forgot how exhausting these lifts can make you. Loved every second of doing them, made me want to jump back into it once I'm done with my rugby season.

The lifts we learned could all benefit both general population clients and athletes, depending on who they are. I'm willing to bet the risks outweigh the benefits for most of them. When it comes to a commercial gym setting it applies 2 fold, usually cautioning even more on the careful side of things. I have had some of my clients, as well as others, ask me about cleans and snatches, what the heck they are. Every time I'm happy to explain to them what they are and all the rave about them, they usually feel a big let down when I inform them it's not for them at the time. Let's be real if an athlete who is focused on nothing but sports, lifting and some schoolwork doesn't have the ability to just jump into these lifts, clients that have real jobs and live lives will be less likely to do so.

I've seen so many people that look like the joker here and it just makes my body crumble for them. At least he knew he screwed up before he hurt himself.

The key to being able to do olympic lifting really isn't a mystery for a coach/trainer that is well versed in them with half a brain. It's the same for being able to do any exercise, progress and regress as necessary. Do you have the shoulder mobility to go overhead without your shoulder collapsing into you (or out of you)? No? Then you probably won't being doing snatches or jerks today. Don't get me wrong if I feel a client is capable, and there are some, then yeah let's jump into a bit. There are some that think I'm painstakingly slow with progressing them, to them I reply sarcastically, you're welcome. Others couldn't give a damn, which is for obvious reasons way easier on me.

Don't progress athletes/clients for the simply sake of progressing, if the athlete isn't efficient with their initial progression whether it's a front squat or a triple extension pull, don't just move them to power cleans or full cleans because it's 4-6 weeks later. Progress them when they're ready to your satisfaction, not because they THINK they're ready.

Overall for the experience I did learn a few things that I hadn't known before like a hook grip (gasp I know). Put a couple more tools in the tool box for me. I had never really done a split-jerk before, probably will have to work on it more on my own (I can almost promise you it will not appear in any of my clients programming for awhile if ever). Figured out my mobility is definitely eons better (with still more room to grow), and now I have the damn piece of paper that says yes I can teach olympic lifts. Advice for those looking of taking the course, it's good learning for those in this industry, but unless you are going to at least use olympic lifts for yourself, it may not be worth the 500 bills to take.

That's all for today kids, sorry I haven't been on here much, just go out there and get after it!

Hanging Them Up

Another month down and another month with only 1 post written, whoops. I'm really batting 1000 with this thing lately. I am sorry about the absence folks and I'm sorry to say that my first post in 5 weeks will have almost absolutely nothing to do with fitness or strength and conditioning. It's also going be a little bit sad or gloomy as well so hopefully I don't bring you down too much. I'm posting this here so I don't have to tell the same thing 500 times over.

I've had a lot of mixed emotions about this subject and the thought slowly started to creep in my head this past fall after I started considering interning with a major sporting team the end of last summer. In case you haven't figured it out and are sitting there going what the hell is guy talking about?

I'm hanging up my rugby boots at the end of this spring season.

At the very least I will for awhile, if it's not for good. Like I said there are a ton of emotions going through my head, have been since I learned it was inevitable that's going to happen this spring. I'm extremely sad that I have to give up this sport that I enjoy so much. It's brought me many great friends and it also brought me to the city I now call home. Without moving to Boston I would never have landed where I am here in Brookline, therefore I would probably be pretty behind schedule on where I want to be in my career because let's face it, I might get to the same end point in Maine, it would just take longer.

From the moment I started playing for my Under-19 (aka High School) team in Portland I determined that this was the sport I wanted to invest my body into. As a lineman in high school football, the second I got my hands on a rugby ball and was told to run with it, I was hooked. Believe me just because you carry the ball in rugby doesn't mean you get a ton of glory.

I love this sport and the moments it has produced for me. Moments like standing toe to toe on your own goal-line, fighting for 15 minutes to keep your opponent out, then finally turning the tables and putting one in the bank yourself. Moments like standing in the middle of a mud pit that once was a field in a monsoon, puddles deep enough for guys to drown in the bottom of rucks. Yeah it's crazy shit but it's times like that I remember this is where I want to be on a Saturday.

Head coach of Cal Berkley rugby Jack Clarke deemed rugby in this country similar to a junk yard dog. They usually aren't looking for anything special, just to be treated with a bit of respect. As a rugger you fight and scrap for anything that you can get. Late night practices, sometimes sub-par facilities, but you make due and something about that drew me to it. I'm really not sure why that is, but I just am.

The next question is more than likely WHY? Well the other thing I've told myself all along is that I will not retire as one of those players that needs to have his sorry ass carried off of the field every league match he plays because he keeps getting hurt. I'm not at that point yet and I probably won't be even if a I played a couple more years, but this is only one factor into the why.

The other factor into the why is come this fall my time is about to become a rare commodity. Unfortunately there's this thing called REALITY in the world and when you need to cut something out, and your choices are; your job, something that's going to help with your job, maybe lead to a better one and possibly a path to your desired career, and something you do for fun on the side. Take a guess at which one of those items is on the block to get axed.

For lack of a better term, it really SUCKS a big one to have to put the gear into storage. Yeah it's important to have fun in life, but I've let rugby take the reigns over my career for awhile now, with the chance I have in front of me, rugby has to take a back seat for awhile. Rugby will still live in my blood and will never leave my head. There will be times that I have that itch and I'm going to be pissed I don't have a way to scratch it good. I'm sure I'm going to be pissed at myself, when the itch comes, that I'm no longer pulling on a jersey. At some point I have no doubt that I will look to coach rugby, most likely either college or high school, I feel I can have an impact on more lives that way.

The clubs I've played for since my U-19 have been nothing but great for me. I made great friends through all 3 clubs and seen a fair bit of success. My last year of U-19 we lost 1 game and took home our New England championship for our division. At UMaine we made it all the way to the national sweet 16 in our division, we were the only public school to make it that far that year. In Boston we play in the highest division possible, going toe to toe with the best teams in the country, New England teams simply want to be (or beat) Boston because they know what we are capable of. I would not change which clubs I've played for and I hope I can pay them back down the road for all the lessons they have taught me and all the good memories I've made through them.

For this final season if you are in the Boston area and can make it to one of the local games I would really appreciate the effort for showing up. I've got the match schedule posted below for this spring. Anyone that has issues figuring out where a field is, e-mail me and let me know. The season commences this weekend against New York Athletic Club down in New York, but the home opener is next weekend for us, should be a good one too.

Finally a big thanks is owed to many for helping me along with this sport and supporting me throughout.

1st and foremost is my mom Sharon- She did not want to sign that waiver saying I could play for the pigs, but she did it any way because she knew it was rugby or nothing for those coming springs. She supports me with closed eyes at all the matches she's attended. Even went to Orlando when we made the sweet 16 in college. She has been the biggest supporter while quietly, sometimes not so much, protesting.

2nd definitely goes to my U19 coach Rocco Frenzilli- The man does wonders as a high school coach. Just think of it this way, you have to take, what is often, 15 or so adolescents that have probably never seen this sport, and turn them into players with 2 practices a week for a month or so. He does a damn good job doing so and his players all come back to the club to pay him a visit after they've graduated high school. I owe him pretty much everything when it comes to rugby.

3rd our college advisor/coach George Criner, behind the scenes he worked with me when I was having my issues with my courses in college. Even though we were an intercollegiate sport it wasn't like the varsity sports where, for the most part, you had someone kicking you in the ass 2 steps behind you to get your work done. We never checked on people's grades or their attendance to classes, probably something I could have used my first couple years. Yeah you have your parents hawking at you, but really are they there paying attention to your every move and really double checking? They try but no, George took that role after I figured out I kind of needed that person to help me graduate.

4th on the list is my current teammate, former college teammate, and former housemate Tony P. Tony quietly, as part of a Maine Alumini team at a tournament, mentioned if you wanna keep playing high quality rugby, then get to Boston and link up with BRFC. The following year after taking some time off I landed a job in Massachusetts and found my way to my first training with the boys, the rest as they say is history.

5th is a good friend, former co-worker and a great mentor of mine Mike Anderson. Mike is all but solely responsible for getting me to another level to be able to even compete on Boston RFC, pretty much acting as my strength coach. My mobility has gone from that of a picnic table to, well we'll call it a folding table for now, not perfect, but much better. To Mr. Anderson I give a good and loud THANKS and I'll see you when you and Kels come for the Marathon hopefully.

6th and certainly not lastly is the better half of me Catherine. She has supported me in the time we've been together 100% and fully with this sport. Some days it wears on us both pretty heavily. When I was having a bad run, some days she had to deal with me not being at my happiest, wasn't fair to her, but it's just the facts. There were trips and incidents that if I didn't have her to help I would have been severely screwed, ie a night when I was at the hospital until 2:30 AM getting 20 stitches in my face, or taking me to hospital in New York when I needed 9 more to be put in the other side of my face. Yup she's been my rock when it comes to this and she will continue to be no matter what endeavor I choose to shoot for next. Thank you hun, no more hospital visits hopefully.

Date

Competition

A -side

B -side

Location

3/29/2014 D1 at NYAC at NYAC Travers Island, NY 4/5/2014 D1 at Mystic at Mystic Malden, MA 4/12/2014 D1 Middlesex Middlesex Harvard 4/19/2014 D1  at Old Blue at Bayonne NJ Columbia Univ. /Bayonne, NJ 4/26/2014 D1 Crossover Life TBA Harvard 5/3/2014 make-up date possible games 5/10/2014 NERFU NERFU Cup NERFU Cup Newport, RI 5/17/2014 D1 National Elite 8   5/24/2014 5/31/2014   D1 National D1 Finals

Really Just 2 Years Already?

This is a little late in getting posted, but the end of January (30th) marked 2 whole years I've been into this industry. I do remember my first client that morning in Hudson, a 9  AM (or 9:30 AM) client that I am still friends with to this very day. She was there to get ready for her wedding. Damnit if she didn't get to all but 1 session while I was training her for those 8 months I was in Hudson. Yeah it was short lived before I moved to the facility in Brookline. It seems so long ago, but at the same time holy shit the time seems to have gone quickly.

Today I am giving a not too detailed list of 24 things I've learned for the 24 months I've been at this. This was tough, I kind of overlapped some.

1. If you're not getting better you're getting worse: This job has so much you can learn, even some of the best out there don't know it all. The industry is constantly evolving, if you don't keep up you'll get left in the dust.

2. Beggars can not be choosers: My first job I trained any and all comers. From 20 somethings  trying to stay ahead of the obesity epidemic to a mid 50's guy with 2 new knees and a new hip. It didn't matter, I trained them because I needed clients to pay the bills, didn't have time to pick and choose.

3. Diversity is education: As mentioned I trained a big diverse list of clients and it helped me learn quickly, simply because if I didn't learn how to train them and get them better I was going to hurt them. That would make me an asshole.

4. You don't know it all: Again similar lines, I left Hudson for Brookline and quickly realized, I didn't know shit, I was the top trainer at my place in Hudson, trust me it's not saying much, knew I had plenty to learn, but my eyes opened real quick when I moved. Get a good network of people that are going to help you grow. Physical therapists can be a big help if you know one you trust, don't lose that connection.

5. Be humble or you will get humbled: I was humbled quickly in the industry when I moved away from home to get my start. Granted it was only 2 hours, but a switch from Portland to Boston was a big change. I've been taught from a young age to just bring the lunch pale to work and work hard, it will get you places. I've seen what happens to those that don't, I'll take what I got thank you.

6. No one wants a fat trainer: I've stated before, if you can't drink the same kool aid you're shoveling down your clients throats, there's an issue. Refer to my Double F K posting.

7. Don't program for your own workouts: I did my own programming for a few months when I first moved to Massachusetts, big mistake. Had someone else start writing my programming last October/November and discovered I had the mobility of a table. That got fixed quickly, thanks Anderson.

8. This industry has no sympathy: Empty schedule? No clients? Time to start pounding the pavement and find some. Can't be choosy like I said, can't be pouting in the corner either because no one is going have sympathy for you and all of a sudden want to work with you.

9. NO CURLS IN THE SQUAT RACK: 'Nuff said

10. Your clients value your programming: They are there for your advice and your programming, make sure it's quality because they are probably going to take it as THE word to follow.

11. Making mistakes happens: You're programming will have flaws almost always, especially early on, just be cautious and use you're brain. 70 year old woman with osteo and a brand spankin new hip probably shouldn't do deadlifts right out of the gates. At the same token a 25 year old guy that's been an athlete all his life probably needs something more challenging than a body squat (maybe not).

12. Learn how to cook, quickly: Time to learn how to do your own cooking, if you're good at it then you can be efficient in the morning and make your breakfast and lunch at the same time. Other option would be to do it all on a weekend day like Sunday during football or Saturday morning watching rugby (there ya go Ben). Eating out is ok now and again, but it gets expensive and it's not always quality.

13. Make sure you got some extra bucks: When the food your brought is all gone you're going to be dying if you have 3 hours of sessions left and you have no more fuel to put in the tank.

14. DEADLIFTS RULE: Done

15. You don't have to be the fat kid: OK learned this one much longer time ago, but I have seen some of my clients drop hefty pounds to get away from being the fat kid. I was the resident fat kid folks, I know the pain, I'm with ya.

16. The Deload is your friend: Trust me just embrace it when it comes because you'll be pissed if you don't and you burn out.

17. The meathead hour is a good time to make friends: That really crappy time when every piece of equipment is taken in the gym can produce friends or at the very least a connection to something better. Think about how much you need to stand around, talk to someone.

18. Boston is damn strong: It wasn't 9/11 or Pearl Harbor, but the Marathon attack last year still sucked and we've bounced back down here and I still remember where I was when I heard about it. I know people that are still feeling the effects of it, but we press on.

19. 24 is alot to come up with/remember: I'm actually having to think about this shit.

20. Anyone can do anything they want with one thing...decication: I'm pretty sure this applies to pretty much every walk of life.

21. Recovery recovery recovery: Stems back to number 16 but still worth making the list. It is king and key to being able to turn around and do multiple workouts in a week, eat and sleep, eat and sleep.

22. That whole-wheat bagel is not your friend: I'll come out and let you in on it, when I was in my last years of school right up until last year I was having a bagel every morning for breakfast. I found out that that's not an optimal breakfast. Learned my lesson though...BACON!

23. Clients don't need to do 90% lifts: Most of my clients aren't nearly advanced enough in their training to being doing 90% max lifts, let alone 100% max lifts. I've "maxed out" clients but certainly not absolute max. You can get great results with lighter loads, seen it happen, I promise.

24. Certainly not least, you need a DAMN GOOD supporting cast: Like I said this is the best for last for me. You need it all, family, coworkers, coworkers that become your friends, mentors and it helps to have a better half to go home to and help keep you calm...or sane. Thanks to all for keeping me together for the last 2 years.

Have a good one guys, go out there and get after it!