Edge Strength & Conditioning

There are so many scams out there that it seems impossible to decode everything and just work hard to get results. We live in a society where we firmly believe the harder you work, the more results you get. As a National level strongman competitor and a performance training facility owner, NOTHING could be further from the truth. Here are just a few that i’ve seen that are proof of people believing this:

Prowler suicides until you puke.

Practicing your sport all year long as your only means of getting better.

Setting PRs with terrible form as an athlete (hint: its about the training EFFECT, not a number on the bar).

Training 3x/week with a coach, then going and training another 3x/week with your friends.

Running 5x/week, doing yoga 3x/week, strength training 3x/week, and eating 1200 calories a day

Training for 3 hours daily

And the list goes on….

Here’s the thing; ALL of those examples will give you the FEELING that you’re getting better. You’re sweating, puking, hurting, grinding….so you feel like you did something good. But did you?

I’d bet $100 bucks that you didn’t.

All that matters is results. Simply feeling like you’re working hard doesn’t mean anything. In fact, i’d venture to say that you are probably doing more harm than good by “feeling” like you did something. Don’t get me wrong; I understand the want to FEEL like you did something. Know what I do when I feel that need?

These Lady Warriors are working toward RESULTS not soreness!

I take a step back and look at the goal. My goal is to get better: help more people at Edge, make more money to support me and loved ones, and in training to win 200lb nationals. Is feeling really sore in my biceps because I did 50 rep curl going to move me closer to that goal?

If not, I don’t do it. It’s that simple.

You need to be like this with your training. You owe it to yourself to work toward your real goal(s), not some random desire to feel like you accidentally sat on an upside down bar stool the night before.

If you feel like you sat on a stool like this from training, you probably did more harm than good.

Anyway, here are some times when you might feel sore and it’s actually OK:

-Introducing new exercises to a program

-Increasing volume/changing to higher rep program

-Brand new to exercise program.

Other than those (and if i’m missing any, drop a comment below and let me know!), if you are getting brutally sore all the time you are:

-falling prey to a crappy trainer’s attempt to dupe you into feeling like you’re getting better

-Tricking yourself into thinking you’re getting results by purposely making yourself sore.

-Doing WAY too much.

-Sleeping/Eating WAY too little.

-Some combination of all of these.

So think about it.  I’m calling you out.  What are you doing, and is it making you better?  If not, FIX IT.  Find someone that knows what they’re doing, and get the help you need to reach your goals.

In Strength,

Mike Spagnola

Seriously, just do it.  And do it fast.

Strongman competitions are not what you see on TV.  Honestly not even close, because here are the facts: Most of us are not 7 feet tall and 400lbs.  Sorry, but that’s just not feasible.  At 5’8” on a really tall day (when you’re closer to 5’6” than 6’0”, you’re allowed to have tall days, it’s science), it’s not even something for me to strive for.

That’s real talk right there, but i’ll be damned if that stops me from going out and competing.  And I wasn’t born and just able to do a strongman competition, but it is definitely a means for me to stay true to my diet, my training, and keep the competitive edge now that i’m no longer in school.

It’s not about winning and becoming a national champ for most people, or at least not at first.  That’s something that comes when you get more involved.  At first, it’s just about doing what others won’t simply because you CAN.

So what i’ve done to prove that nobody is below strongman is compile a long list of competitors ranging from novice first timers to nationally ranked competitors.

Like my friend Kalle Beck wrote in his blog post, one of the reasons crossfit is so popular despite strongman being around for much longer is that it is inviting to everyone.  While I don’t think strongman needs to change it’s rules or anything like that, it’s important to understand that there is not a person who trains their ass off that can’t reach the level of competing.  Not only does if feel friggin’ awesome to be there, but you meet some of the coolest people in the world, get to travel (if you want to) and make friends all over, and you get to do something that, unfortunately, too many others won’t get to experience:  working hard toward a goal, and then watching that work pay off and come to fruition as you display your skills.  Here are a ton of stories about some incredible athletes, how they got started in training and strongman training, and what it’s done for their lives:

Derek Stone

Why did I start strongman? Short version I because love to train. Want a little more back story? As a child I was always very heavy set (fat for those of you that don’t care about political correctness). As a result I never had much confidence or self belief. I was a 235 freshman in high school that probably couldn’t have done more than a handful of push up when I stumbled in the weight room one day. I started training and noticed the results. I was weak as a kitten at first, but gradually got better and stronger everyday. I started noticing changes in how I felt about myself as well. Fast forward to my senior year and I am holding a state championship powerlifting trophy in the 181lb class. I wasn’t just stronger I was a different person both physically and mentally.
I went a couple years after that just training with no competitions of any sort, then I stumbled onto the NAS website. Always thought strongman on T.V. was fascinating thought I would give it a shot. Fast forward 5 years from that moment and I have done 24 strongman competitions and have no intentions of stopping. I love competing as I am a very competitive individual. However what I love most is that it gives me a reason to push myself in training.

I chose strongman over other strength athletics because it gives me a lot of variety. It challenges me to get stronger in all aspects. The gym has always been my place of peace. While a lot of people crank the metal and yell and scream. I have been known to crank the contemporary Christian music and just kill it. Weird? Probably. Do I care that its weird? Absolutely not. The gym has always been my refuge. I believe God provided me with this as a health positive outlet. Strength training built me into the man I am today. Strongman just gives me a reason to push even harder and farther than imaginable. Everyone should find their passion. I found mine and was blessed to find it at an early age.

You can contact Derek Stone here on facebook

Nic Peterson

I actually pursued college football to see if i could do it. I have always been one to want a challenge (i need one to get out of bed every morning). When I lost my scholarship and the football dream was i turned to training athletes, and met a strongman who also trained athletes. He convinced me to start, despite my bad shoulders and horrible deadlift. Two years later, today, i continue to grow with the sport… At ANY level strongman pushes you to be the best version of yourself. There is no greater challenge than the mental and physical challenge of competing or training strongman. I’m a better, alcohol free, disciplined version of myself and have had avenues opened through strongman that i never thought possible– including my dream job!

You can contact Nic at relentlessgym@yahoo.com or relentlessmembers.com

Richard Gregg

I got into strongman training because I loved strength sports. I was competing in geared PL at the time and was getting tired of how the sport became all about the gear and less about the lifter. I ran into Brad Dunn and he told me about strongman style training. That week I signed up to train with Brad. That was three years ago and I have been hooked ever since. I enjoy pushing my body to the max and also helping to train new athletes. Its a passion that runs deep in my blood.

Kalle Beck

I had always watched Worlds Strongest Man on TV, I loved it but didn’t understand it. I grew up reading tons of comic books and they were the closest thing to real life superheroes to me. How do you become a superhero though? Isn’t that something you are just born with? That’s the way I thought.

My name is Cory Black Sr.  I’m 33 yrs old and I’m a husband and father of three.  I was 200 lbs from 2nd grade to 9th grade.  In ninth grade it only got worse.  By the time I graduated, I was over 300lbs. One day, sitting in a church pew I literally couldn’t see my legs.  It was then that I decided to go on a diet. I starved myself for 6 months and lost over 100 lbs, and got down to 185lbs.  I was very unhappy with the way I was looking and feeling, so I started working out.  In 2003, I moved to Lantana, FL, where my family and I started our new lives.  I continued to workout without any fulfillment at all.  In 2006, we moved to Port Saint Lucie, FL., where in 2010 I met a friend who was “very” strong and large.  He told me of a gym where he thought I would make great gains and only get better,  it was a strongman gym.  That is where I met Nic Peterson.  I enjoyed watching strongman on TV, and the thought of doing strongman, but never tried it.  One Saturday in 2011, I watched Nic compete in his first ever strongman competition.  I knew then, that strongman is what I wanted to do.  I’ve been in 4 shows, placing everywhere from last to 4th.  In my first competition I took first place in the stone load in the novice division. With each competition, I learn more and improve in strength and technique.  The reason I continue to do it is because I love the competition and camaraderie.  Now, I’m 6’1″, 250 lbs (mostly muscle), and I get complimented all the time.  I feel if it wasn’t for strongman I probably would have given up on training all together and probably would be over 300lbs again.  I give credit and  thanks to God, my wife and kids for supporting me, for my online strongman friends, and for my trainer Nic Peterson. If it wasn’t for all of these people combined, I would never have  believed in myself enough to try.

Check out Cory’s progress on Facebook.

Zach Leff

I remember vividly when I decided that strongman training was going to be for me. I was at an Elite Fitness Learn To Train seminar to get better at training myself and others. At the time my dead lift was 405×1 rep, squat was 315×1, and my bench was 245×1. To sum up the obvious, I was not the strongest guy in my group there.
Later on in the day we were brought outside to try some strongman implements; these were something I had always wanted to try but never had the chance to. The first thing put in front of us was a 160lb atlas stone. I was the first to give it a try loading it over the bar. I had success doing so. At that moment I felt something I had never felt while training on a barbell; it felt amazing and exhilarating to be able to put up such a heavy stone. Out of the whole crowd I was one of the few that was able to load the stone. Then we grabbed the larger 200lb stone, and I was the only to complete the task.
We went on to some other implements during the day that I had enjoyed thoroughly, and was surprisingly decent at them. Finding a new way of training for me was a new lease on training. It was a way, whether or not you want to compete, to do something not many people have tried or can do. I think most people get the notion that you have to be the “Worlds Strongest Man” to use strongman implements, but that simply is not true.
A lot of the movements can carry over to your regular barbell training. I know that, through  strongman, training that it has helped improve my overhead press, squat, bench, and deadlift. I would suggest to anyone looking for a new and extremely beneficial training style, to check out strongman training. If you like to lift heavy things over your head or off the ground, then try strongman training.

You can contact Zach on Facebook.

My story:

Honestly, it’s not that exciting.  Unless you consider secret service, mercenary, and slaying dragons exciting.  Then it’s great.  Basically I got into strength training as a 5’1” 185lb fourteen year old kid.   To make a long story short,I was busy doing the right thing, and some people I thought were friends couldn’t handle it.  So friendships turned into borderline abusive relationships that almost necessitated police involvement.  I was pissed, and I was scared.  I thought to myself “there’s got to be a way to handle this other than being a wimp and crying for help.  So I asked my dad to teach me how to train.

Things got resolved, one way or another, but I never stopped training.  I remember the first time I benched pressed:  65lbsx8 reps.   I didn’t really learn to squat until 2-3 years later, and I started with 145lbs squatting until my butt touched the top of an upside-down hope depot bucket.    So really, I don’t have any unique abilities, other than one.  I’m not the strongest, most muscular, or fastest guy.  But my effort is incredible.  I will do what others refuse to make sure I win.  I always tell my athletes that the only thing that sets me apart from them is my uncanny ability to OUTwork Everyone around me, and it’s clear that each and every one of these guys and ladies possesses the same burning desire.

Fast forward 6-7 years later, and I’ve competed in 4 NAS sanctioned competitions, placing 1st and 2nd in my two 200lb competitions, and 4th and 5th in the 231 class.  And I’m just getting warmed up.

Like I said, for me and most of us, strongman is an outlet; a way to push ourselves, stay true to our diet, our training, and keep us laser focused.  You know that guy that gets off track for a few months because of some random shit that happens in their life?  Yeah, that’s not us.  We will find a way to overcome, to OUTwork, stay true to ourselves and our training, and we become better people because of it.

And there’s no reason you can’t either.  If an angry, once fat and almost midget kid can turn an emotion into a passion that forces him to be the best and strongest person he can be, then anyone can.    This is a sport that anyone willing to put in time and effort can compete in.  So go find one NOW and go do it!  Check out http://www.nastrongman.com and look up the upcoming competitions.

If you have any questions at all, drop a comment below, email me at mspagnola@edgestrength.com, or message any of us. If you have our contact information, we are willing to help you out.  The people chosen on this list will not take any question as a dumb question;  we want you to try strongman, to help the sport grow, and for you to become the strongest possible version of yourself, inside the gym, and out.

Now go set some PRs,

Mike Spagnola

(P.S. If you’re local to the Cary, IL area and reading this, give me a shout out and come try strongman for yourself!  mspagnola@edgestrength.com)

What if I told you that getting fast was as simple as jogging on a treadmill, and getting ripped was a simple as taking the latest H2N3 Supplement “clinically proven” to get you 10lbs of muscle, endless babes, and become an unstoppable force on the field next season?

You’d probably wonder who is paying me to sell treadmills, or what kind of crazy drug i’ve been on, that’s what.

Obviously you know that the title is tongue in cheek, but now that i’ve got your attention, be ready to sit back, enjoy the laugh, and take notes!

Athletes on Treadmills:  The Speed Killer

The first thing is jogging in general, which places anywhere from 2-6x (depending on foot strike patterns, biomechanics, etc) your bodyweight on one leg each rep, and you’re doing in the thousands if not tens of thousands of reps, so it’s very damaging to the joints.   Compare this with a quick burst sprint (like just about EVERY sport), an explosive push of the prowler, or even a 405 squat…how many times are you hitting the ground?  Not many, it starts, then it’s done.

If you’re jogging in general (but especially on a treadmill, for reasons this article will cover), chances are good you’re doing more to REVERSE some of the effects of strength training.  Crack open any anatomy book and you’ll see that the muscle fiber types necessary to be developed for strength and power are the opposite fibers designed for sustained, medium output movement.

If it doesn’t help you in your sport, don’t do it.

Building a Cardio Base

Then there’s this whole nonsense about building a “cardio base” to get faster.  I’ve even seen this be taken as far as “working the legs so you’re faster when you sprint”

…What?

“Trust me, my coach used to do this. Made us all better”

I’m not even sure the people saying these things believe them.  The sad truth is that they simply don’t know better.  Their coach taught them (who learned from his coach when he played ball, by the way) and now they’re trying to teach their athlete son/daughter how to do it.  I see this all too often, and it’s pretty sad to watch an athlete’s athletic potential go to waste because someone in their life is too stubborn to know when they DON’T know.

Nobody likes a jack of all trades.  I suck at doing anything more than a brake job on a car, so I pay someone to have it done.  Makes sense right?

Getting faster won’t happen on a treadmill.  Treadmills pull your body forward and do some of the work for you.  They do not mimic the pattern sprinting forces your body into.  Neither does jogging off a treadmill (although it’s closer).

A Better Way

There are other ways to develop the ability to sprint faster.  The first is to actually sprint.  On ground, grass, turf, whatever.  Just not a treadmill.  It’s not the same, and you know it.  Hell, most 13 year olds are smart enough to feel the difference.  It’s “similar” but not the same.

Other options include sled dragging, sled pushing, and simply getting stronger to produce more force with less effort.  

(Side Note:  I’m not talking about fat loss, marathon runners, or simply running for enjoyment.  If you honestly get up and look forward to joggin on a treadmill, or the ground, or wherever, this isn’t my attempt to make you stop.  Far from it.  Do what makes you happy, just know the facts about those things)

The Reality:

People that don’t know shouldn’t teach.  This sounds obvious, but I don’t want to learn spanish from someone who can only swear at their friends, so you shouldn’t want to learn strength, conditioning, speed, and self-improvement from somebody that doesn’t know about these things.    Take a look at your current program.  Take a look at your current coach:  are you learning from someone that knows, or someone trying to make you believe you know?

Machines aren’t for athletes. Period.

If it’s the worse of the two scenarios, you are probably, either knowingly or unknowingly, suffering from the same thing supplement companies try to sell you:  GET JACKED FAST.  There is no easy way.  Strength and Conditioning isn’t easy.  Getting faster isn’t easy.  Eating to get bigger while getting faster at the same time?  You guessed it, pretty damn difficult.  The fact is, anyone trying to convince you that a treadmill jog or even a sprint will get you faster is dead wrong, and they are leading you to believe you are gonna make easy gains from something easy.  Anyone can hop on a treadmill and jog for 30 minutes.  60 pushups?  A 2x Bodyweight squat?  Proper Prowler sprint mechanic implementation?  Programming/Getting programming from someone who knows more than you do about what it takes to get better?

Now that’s hard. You know what?  I think i’ll stick to my treadmill.

Get Strong, stay Strong,

Mike Spagnola

(P.S:  The closest thing I have to a magical supplement is Sun Warrior Protein.  Click here for some discounted rates).

(P.P.S:  There are some very technically advanced methods to utilize certain types of treadmills, but if you don’t even know what i’m talking about, pretend there aren’t).

Everybody hates used car salesmen.  They’re the kind of people you don’t go out and say “I’m gonna be just like THAT guy!”   With that being said, I think it’s fair to say that I’m not good at selling anything to anyone.    This is a fact.  But i will say i’ve gotten much, much better at making it easy for people to buy from me.

I remember a time not too long ago I had a  lady come in.  I put her in a group and we ran through a session.  We foam rolled (never done it before), learned to box squat (never done it before), did some body weight work (didn’t know she could do half the things I had her do) and then pushed the prowler for a few rounds.

She had NEVER done that.  Probably was happy to never do it again.

Tania kicked ass.  She’s the type of person I WANT to train.  She tries hard, doesn’t question new things unless she’s interested in LEARNING, and words HARD.  That’s my kind of client, and my kind of friend.   Naturally, I assumed she’d love to train here.  So we get done with the session, Tania still sweating and panting hard, slightly hazed (from the prowler!), we go into the office.

“So Tania, what’d you think?”

“That was awesome, i’ve never done ANYTHING like that before”

“Awesome.  Well I suck at selling, so that’s why I showed you.  Want to sign up?”

And so it went on, and on and on, for the first few months of Edge.  The crazy thing is that Tania signed up and still trains her ass off today, but how many people were scared away from signing up because I didn’t ASK the right way?

Probably too many.  And for that, i’m sorry.

But I want to make it up to you.  The first few months there were several college students that came in to check it out, only to not come back simply because they were never asked to.  Here’s my fix.

I’m offering all high school/college students a month of training during their winter break at a steep discount to make up for my inability to make sure you got the training you deserve!

Please be warned.  This isn’t a cardinal fitness.  It’s not a lifetime, and you don’t come to my facility if you want to be lazy or pick up chicks.  This is a place to train.  To become stronger, safer ,faster, and to look better naked.

If that’s not you, then don’t worry about contacting me.  But I think you’re better than oogling at girls on treadmills and flexing in the mirror.  You are better, and deserve better.  Edge isn’t just better; it’s the best.

Let me show you why this Winter Break.

Click here,  drop a comment or email me at mspagnola@edgestrength.com to sign up.

Stay Strong,

Mike Spagnola

P.S .  Did I mention that i’m limiting this to 10 spots?  There simply isn’t enough room in my training sessions for more than 10.  I suggest you hurry. Click here to opt in today!  (Link not working? Email me  at mspagnola@edgestrength.com).

P.P.S .  Did I mention that reserving your spot over winter break BEFORE Thanksgiving break is going to give you access to more training sessions (no cost–that’s on me) for Thanksgiving break?  Drop a comment below or email me at mspagnola@edgestrength.com .

Stuff was lifted. Trophies were won.

Before I tell you how awesome Team Edge did in Morton…

It isn’t often when you can truly create a culture and community that literally can serve as your second family.  Hell, most people won’t even know what it is i’m talking about because they’ve never experienced it.  And that to me is not okay.  Everyone deserves to have a home away from home where you know people, they know you, and you have a sort of trust that just sort of works out.

That’s because, at least in my experience with my time with Edge,  I can honestly say that when you strain, sweat, and grow together, it’s really tough to think of it as anything other than a family.  That’s why the whole #EdgeFamily hash tag thing started.  It’s really more about creating better people, athletes, and community than just ‘getting a workout’.  Anyone can workout, it takes some serious skill to create a sub-culture to allow people to grow in.

And that’s exactly what we’re doing.

Now For Some Awesome

Mike:  1st place 200lb open

Zach: Sportsmanship award (only guy to get the crowd jazzed up.  Was in 3rd going into the last event.  Passed it for personal reasons)

Sam:  4th place women’s open

Mario: 4th place Novice

Rudy:  2nd Place Novice

Overall, everyone had a great day.  There were definitely some road bumps that I think stopped us from taking 1st, 3rd, 3rd, and 1st in the divisions, but I know with some more practice and experience this Team is going to come back and kill it.

I’ve got to say, even though I keep saying this, how ridiculously proud I am of my Team so far.  None of us have competed (or trained) strongman until February of this year (Me and Zach).  The other three, Sam, Rudy, and Mario, all started training specifically for the events less than 6 weeks out.  Can you imagine the level this Team will be on in a year?  Two years?  FIVE?  Exactly.

The other interesting thing is how the Family environment in Edge has created more care than most people get from their families about something like strongman.  Good lucks and good job left and right, people texting me and the other competitors and asking how we did, if we made weight, and what the events were….go out and do a strongman competition, tell your family, and see the response you get.  ”Oh cool you are lifting weights”.  But not our Family.  Not even close.

Thank you all for the support and care you give.  For everyone competing, it means the world that you actually care.  It takes a lot of balls to go out and compete.  You are essentially telling everyone looking “hey look at me, i’m claiming to be strong, watch me test it”.  That’s a pretty bold move, and takes a lot of courage and confidence.

Look for all of us next year.  Every single one of those names will have a first place finish before 2013 closes, mark my words.  And hopefully our team will continue to grow.

Team Edge Morton 2012

Keep OUTworkin’,

Mike Spagnola

Building an Efficient Athlete/Trainee: (Part 3 of 4) Zombie Fortress Mode

If you haven’t checked out part 1 or part 2, I suggest doing so now, or this really won’t make any sense to you.  Because now that we’ve mastered our bodyweight and have moved onto getting strong, what the hell do we do now?  Especially with the Zombie Apocalypse coming, how can we NOT be concerned with getting faster and stronger than everyone around us?

After you’ve developed a strength base, it’s time for something more specific.  It makes little sense to keep doing the same thing when it stops working for a long period of time.  Some may disagree and make you use the same program forever, but generally they are doing so because they want you to buy something and be infinitely happy with it.

I’m about reality (hence the emphasis on zombies, right?), speed, and efficiency.  I’m sure I could find a way (and by that I mean “I know how to”) to make sure you get stronger, bigger, and way faster simply squatting deadlifting and pressing, but for me and my business that would:

A) be boring as hell for me and every athlete, and put me out of business in 3 months

B) Not work all that well.  Too many people advancing too differently, and it makes no sense to be bound to one, two, three, or even just four lifts.

That’s why I follow a cyclical training method that was either invented or popularized by Brandon Lilly.  Now,  Brandon Lilly is a powerlifter, so I ultimately had to make tweaks to better suit the trainee, but the premise is simple.  The reason I give him credit even though it’s not his exact method is because I ultimately spent the last 9 months banging my head against a wall trying to figure out how to fit speed, rep, and strength work into one program without making the athlete super fatigued.

As a result, when Brandon put out his Cube method, I was floored.  It makes so much sense, that I made the necessary tweaks to make sure I got it right.   Hopefully Brandon doesn’t feel I botched this idea, but this is what’s been working at Edge, so I won’t lie and say it’s “wrong”, because that’s VERY far from the truth.

This is Brandon Lilly. He’s a boss. Listen to him.

1) Split days based on movements:  Squat, Upper Body, Hinge

2) Further split based on Max Effort, Repetition Effort, and Dynamic Effort.

3) Cycle them so the athlete stays strong, healthy, and not tired.

So week one you’d squat for reps, do a max effort upper body lift, and deadlift for speed/form.

On week two you would squat for max effort, speed/upper body, and deadlift for reps

Week three would be the last method for each lift that wasn’t done.

Over the course of three weeks, you are training all aspects of training: speed, maximum strength, and sustained strength (technically this is not every aspect for a field athlete, but that’s why we make modifications).

This method will undoubtedly leave you the last man/woman standing when the zombie Apocalypse comes.  But what if they’re fast Zombies, you ask?  Good question:

We add speed and explosive work on every dynamic (speed/form) day.  This allows for proper recovery in between speed sessions, and doesn’t take away from training maximum strength.

We add lactic capacity training for recovery on rep days to ensure a faster recovery, and that our athletes get some sort of “conditioning” (whatever this word means to you).

Take that, Zombies.

Stay Strong,

Mike Spagnola

NOTE*** This article is absolutely applicable for normal trainees looking to get leaner, fitter, and stronger.  At Edge, we train individuals to be more athletic, based on the definition that will be explained in this series.  For the sake of developing a stronger backbone of knowledge, think of it this way:  would you rather look great, feel great, and pick up groceries/your kid/play pick-up basketball/power-shop easier, or would you rather just look great?  The DIFFERENCE is in the training, and at Edge, we train to look and perform great, and not just necessarily in sports.

If you haven’t read part ONE, you need to do that.  Click here now!

Now that you’ve developed a base, what do you do next?  The answer is really more straight forward than you think, so keep reading.  This phase is for those who a) skipped it, trying to do much fancier routines only to see ZERO results or b) are new to lifting and have already developed a base to build on.

Remember, getting strong is all a matter of definition, to an extent.  It’s imperative to develop proper movement patterns, and that will certainly get you stronger, but only to a certain extent.  Being able to do 50 bodyweight squats with picture perfect form is critical, and will yield certain strength results, but mostly for these reason:

-Increase in in neuromuscular efficiency (muscle “memory”)

-improved strength endurance

-improved coordination

-Priming the body for heavier lifting

This last one is key.  If all you ever do is master bodyweight  squats, you’ll be better than those that can’t, but you’ll still suck, and you’ll suck because your body will be good for very little else other than moving around your bodyweight.

I don’t know about you, but i’m a lot like this guy…

Two trips is for “poodles”

Now, in order to be as awesome as this guy, it’s important to get stronger.  What I have my clients do is very simple and systematic, and this is progressive overload.

If you’ve never heard of this form of training, then you’ve either been under a rock or are just unfamiliar with the basics of strength training.  In any event, progressive overload simply refers to this concept:

“In order to get more than you have, you’ve got to do more than you’ve done”

Simple, right?  If you want something more, something better, then you’ve got to be willing to put in more work than you’ve ever done.  This isn’t some sort of dramatic, burn out to failure, be an idiot style training.  It simply means you’ve got to do 5 more pounds, or 1-2 more reps, or 30 seconds less rest, etc, and you’ll get better.

The best way to do this is my getting on a program and following it 90% to a T.  Here’s a sample month of Day 1 in a program that is similar to the one my guys just got done with:

Day 1;

A1 Squat variation (we front squatted) wk 1: 3×5 wk 2: 5×5 wk 3: 2×5  wk 4: 5RM

A2:  Broad Jump  3×3/5×2/5×3/3×5

B1 OHP/Handstand variation 3×5-8 (wk 1,2) 3×6-10 (wk3,4)

B2 RDL Variation (same rep scheme as B1)

C1 Weak pt training 2-3 x10-20

C2 anti-extension Abs 3×8-15

Cory taking a new squat PR for a ride Dec ’11

Here’s a few things I hope you notice.

1) The first two moves are very specific.  Don’t expect do get big or grow on accident.  You have to push the envelope with these moves to get yield a decent training effect (i.e. get stronger, boost metabolism, get bigger, etc)

2) B1 and B2 are at a higher rep range, but not by much. There is also some wiggle room for growth/pulling back if necessary. These moves are still designed to aid in strength, but also hypertrophy (muscle growth) as well.  It’s important to still get better, but here’s the thing….go squat 2×5, and do 3×6 on RDL.  Fine, right?  NOW go and squat 5×5 and expect the same weight to feel like cake….not gonna happen.   So there’s a bit of choice/auto-regulation, but not much.

3) Varied rep ranges:  Most are low, but a few are high.  Without getting too much into the reasons why, i’ll just say that it makes very little sense to do EVERY SINGLE move in the 1-6 rep range.  You won’t get much bigger, and you’ll always feel beat up.  Sometimes a little pump/strength endurance work is just what the dr. ordered.

If you’re looking to build your own program, here’s what i’d do:

- Make sure you squat, pull(4 of these, 2 lower and 2 upper) and push in some heavy (1-10) variation at least 2x per week.

-Don’t forego bodyweight work. It should be a staple, will keep you strong, healthy, and you can recover really quick from it.

-Get a little rep work in, but make it an after-thought.  The bulk of your training should be focused on lower reps if you want to make progress.

Pretty simple.  Just make sure you are getting stronger each month.  If you’re not, take a deload week (cut exercises, reps, and weight in half) and then keep moving forward.  If you still stall out, then it’s time for something more advanced.  At this point, you’ll need to stay tuned for part 3,

Building an Efficient Athlete/Trainee: (Part 3 of 4) Zombie Fortress Mode

NOTE*** This article is absolutely applicable for normal trainees looking to get leaner, fitter, and stronger.  At Edge, we train individuals to be more athletic, based on the definition that will be explained in this series.  For the sake of developing a stronger backbone of knowledge, think of it this way:  would you rather look great, feel great, and pick up groceries/your kid/play pick-up basketball/power-shop easier, or would you rather just look great?  The DIFFERENCE is in the training, and at Edge, we train to look and perform great, and not just necessarily in sports.

Lately it seems i’ve been getting more and more athletes at Edge that are completely clueless as to what they need to get better at his/her sport.  They’ve been bombarded with nay-sayer coaches, parents, and friends that give their input without the knowledge behind the statements.  This series will clear things up, and will hopefully give everyone a little insight as to how things are done at my training facility.
Development of a Base
I understand that strength is the foundation of everything.  Hell, i’ve written about it before.  The problem is that there are several definitions of strength development, and many miss the boat, and thus the opportunity to become a greater version of themselves. I’d like to lay down my definition of getting stronger right now, so people understand what I mean

Strong(er):  The ability or skill development that leads the individual to do things or take on challenges, of THAT individual’s everyday life, that would otherwise be a more exerting and exhausting task.

Under this definition, this means:

A baseball player’s homerun swing becoming effortless and more powerful.

A runner’s 5 mile run feel like a warm up because their leg and core strength is preventing fatigue.

A football players’ 30th play feeling like the first, fast, explosive, and efficient.

A parent’s 5th round of groceries to and from the car to the house feeling insignificant.

A strongman’s last event for the day being as admirable of a performance as his/her first.

THIS is the power that strength gives.  I hope that clears up a few things for people that “aren’t interested in getting stronger”.  You are, even if you don’t realize it.

Now, based on this definition, it makes sense that you need some guidelines.   In a perfect world, I think EVERYONE should start with bodyweight, if only to demonstrate their competency and readiness for strength training. Younger guys/girls can train with bodyweight longer, or until certain requirements are filled.

Jeremy talking on strength and conditioning at Learn To Train, one of the best strength and conditioning seminars in the world.

I got this from Collegiate strength coach and EFS sponsored lifter, Jeremy Frey, and it’s as sound a test as any i’ve heard yet, so it’s similar to what we use at Edge.

60 Bodyweight Squats in 2 minutes

40Pushups in 2 minutes (25 for females)

30-60 second plank

10 bodyweight rows (5 for females)

These are just guidelines.  Obviously you will find a female who is barely capable of 10 pushups, but is more than capable of squatting well over her bodyweight.  This isn’t desirable, but is quickly fixable.  As soon as these base levels are achieved, we will being strength training.  Until then, we use bodyweight variations to get the individual stronger.  A 3 day split might look like this.

Day 1:

BW Squats 3×12-20

Pushups xSubmax + knee pushups xSubmax x 2 rounds

BW Rows  5×5 OR Clusters

Plank 3×15 seconds.

Day 2:

Split squat 3×6-12/leg (or lunge variation)

Assisted/negative chin ups 3×5-10

Reverse sled drags x100 feet or step up x10 (3 rounds)

Dumbbell low incline press 3×10-15

Some movement abs 2-3×10-20

Day 3:

TEST DAY

(Obviously this is a template, and the real process may be much more involved, but this is a great start for anyone looking to get started).

Usually it takes 2-3 weeks for a well rounded athlete to complete this.  Sometimes longer.  For everyone that’s about to get all twisted about limited time for athletes off-season, etc…just know that I agree.  But you can’t tell me if you go from doing 8 bodyweight squats to 50 in 2 minutes, that you’re not getting stronger.  Is it ideal?  NO! But neither is putting a bar on the back of someone who can’t tolerate his own bodyweight.

This is why many trainees turn to the use of sandbags, dumbbells, kettlebells, and advanced bodyweight variations.  It WORKS.  Sure, when an athlete is older you NEED to get stronger using deadlift, squat, bench, press, etc, but for an entry level athlete, let them learn their body first.

I was recently in a local weight room for a high school football team.  These kids were forced to MAX EFFORT (read: to failure every set) bench, press, incline press, and lat pull down on day 1.  Squat, deadlift, and powerclean on day two, and repeat day 3 and 4.

EVERY one of these kids were at risk.  Most of them couldn’t do 5 BW  pushups, and I bet 10 our of the 85 could do 10 good chin ups.  Yet they’re working on max effort benches.  THIS is a bad idea and will get your trainee hurt down the line, so avoid it.

A good coach can just SEE when an exercise is problematic.  No stability, poor execution, way less weight then the body would indicate, etc.  If you can’t, just assume that bodyweight is GOLDEN until it isn’t.  I’m all for heavy deadlifts, squat, and presses for many athletes and trainees, but not until they can manhandle the weight they have to carry around on a day to day basis.

Stay Tuned for Part 2: Building on the Base , where i’ll cover how to build upon this newfound strength.

Stay Strong,

Mike Spagnola

P.S. time is running out for football players to get stronger. We’ve got a couple weeks, but that is plenty of time to develop a base and learn some mobility/flexibility to keep you safe all season.  Contact me at mspagnola@edgestrength.com for more information on how to take advantage of the last few weeks of prep time.

Things have been heating up at Edge lately.  We added more than 10 members to our family in the last month, and we’re looking to add another 10 within the next three to four weeks.  To say i’m honored is beyond an understatement.  That so many people are under my guidance to change their lives, train hard, eat smart, and live the BEST version of their lives is amazing.

But i’m still hungry, and it’s not enough.

The 4th of July training crew. It reached over 100 before the end of our session. NO EXCUSES…OUTWORK

You see, I have an OUTWORK mentality.  This mentality was borrowed by Layne Norton, a one BAD ASS bodybuilder, scientist, powerlifting plethora of awesome.  This isn’t even ‘man-crush’ status…the dude is just one stand-up guy who continuously is an inspiration for the work I do at Edge.

Here’s Layne Norton, being more badass than most people alive.

Anyway, the OUTWORK mentality is simply this:

You may not have the best genetics…

The highest paying job…

The best life circumstances…

The most fancy machines, and most glamorous of everything, gym or otherwise…

You may have aches and pains, boo-boos or more serious problems…

But you ALWAYS have the choice.  The choice to do more, be smarter, wake up earlier, stay up later, make your own way, create your own legacy, and to work harder everyday.  This is the choice to OUTWORK.  An OUTWORK mentality isn’t something most people are born with.  You develop it because you are so hungry for success that you’ll literally be driven insane without it.  For most people, you will never know what I mean.  I like to think my family at Edge is different.  I think these are the people, athletes, and regular ol’ joes alike, that are hungrier than everyone else around them.  They sacrifice, some going out on weekends, some staying up late, others grabbing an extra job, and some the ability to get that new car. I’ve had people move closer, or drive 40 minutes each way.  I’ve got an athlete who went from barely graduating high school, to getting a job, enrolling in college, working on a second job,AND is training his A$$ off to get the physique he’s always wanted.   I’ve seen a lot, and i’m sure i’ll see more.

These people are winners.  They want more out of life than anyone else around them.  They have the OUTWORK mentality, and they will not beat.

So what about you?  Are you just going through the motions of life, just doing the minimum to scrape by and HOPING for the best? Or are you a hustling go-getter that will NEVER settle for anything less.

This is the OUTWORK mentality.  If you don’t have it, you WILL be OUTWORKED.

Stay Strong,

Mike Spagnola

P.S:  Edge’s FIT CAMP is still running a Charity Special.  All first time clients can train the rest of July for a 49 donation to the American Cancer Society!  If you want to be the best, you have to OUTWORK the best.  Contact info@edgestrength.com or visit http://www.facebook.com/edgestrength to get more details.

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