Strong Pro Summit 2016 NotesLeor Giladi

Misc Thoughts:

There is something that everyone can teach us. Bodybuilders, powerlifters, crossfit athletes, chiros, massage, business, marketers, everything. Jon supported conversation between conference participants as much as, or more than, learning and listening from the speakers. Amazing idea. Didn’t sell us on anything. No hooks, no leverage. All about knowledge and sharing. Decrease the “fracture” between the various professions. There’s more than enough people in the world and they all need our help and services. By sharing, we’re helping everyone.

Build systems! Ankles, shoulders, hips, lumbo-pelvic complex, knee, pain science, t spine, fascia, etc. Read as much as you can, take as many notes as possible, and write write write what you learn and what you think. Make little binders and use this to create a toolbox. Primary focus to start with (considering the body) is thoracic spine, lumbo-pelvic-hip complex, and the ankle.

Jon Goodman advice when you want to do something you don’t understand – find someone you like who does what you want to do and reach out to them. Offer to pay whatever they want.

Christmas Abbot – Saturday Keynote:

#relentlesslife @christmasabbot

3 tiers of consumer (as explained through crossfit):

Crossfit open – the everyday person Crossfit regionals – the driven competitive athlete that doesn’t make training their entire life Crossfit open – eat, sleep, live, breathe training and competition

Purpose + Vision + Voice = Goals:

Purpose – you can have multiple purposes but focus on one as a time Vision – what does that look like? Is it seductive, prim and proper, a little dirty, all of you, part of you,

etc. make a vision board Voice – who are you speaking to, who are you, how do you want to get through

What’s your elevator speech?

It’s a pitch. What is it? Be able to intrigue someone within 20 seconds.o Christmas’ example: I’m a wellness practitioner and through health and fitness I give people an

opportunity to change their lives

Don’t stagnate – continue to stay with the times – being normal is boring

Instead of thinking “what does your brand say” think “what do you want to say through your brand” – you can rebrand yourself as frequently as you want

Pat Rigsby – The Client Attraction System:

To get the right clients you have to be willing to say NO to everyone else – don’t just train everyone with a credit card and a pulse

The future of fitness is the rise of the specialist:

You become a specialist by building a brand that is the best solution for your ideal client – it’s not the same as how physicians or surgeons specialize

You MUST be willing to be polarizing in one way or another – “I want to be the BEST solution for somebody”

No one gives a shit about your degrees – analogy is going to a great restaurant, do you know the chef’s training?

o Your credentials don’t define you

The 3 Part Formula:

Ideal client (they’re part of your…)o Who you want to work witho Who you want to build your business aroundo Part of a larger target market

Target Market (and they want/need…)o The pool of people we’re drawing from

The Solution (what you offer)o Semi-synonymous with the nicheo How you serve your client/patients

Example using higher end restaurants who are all after the same basic ideal client – ideal client is someone who enjoys eating out. They love the experience and enjoy good food, not just looking for a meal. The target market is anyone who meets that demographic (age range, generally have family, live within certain radius). The solution is how they delineate – one might be a steak house, the other seafood.

Five guys doesn’t serve burritos and steaks. Specialization in fitness is similar to the creation of “specialized” restaurants like five guys, chipotle, qdoba, muscle maker, etc. They bridged the gap between diners (non-discriminatory) and high end restaurants (highly discriminatory).

Ideal clients:

Think about your current superstar clients. Remember how they came to you, not how they are right now. Did you enjoy that process?

What do you know about them?o Previous life experience. First time exercisers? Practiced?

What do you enjoy about working with them? How could they be even better?

Dial in your client list – ideal, ordinary, and wrong – the people you enjoy but are “eh” are the ones you need to elevate to your ideal – how do you bring out the best in these people?

Wrong ones are just the wrong clients for you, they don’t make you happy and feel like an anchor – don’t excite you or positively impact the culture of your business. They take the time you could be spending going after the right people.

The Target Market:

A group of people who, when they are ready, think of you as the first solution.

You’ll know where to find them, you’ll get to know them better, they’ll know you and that you’re FOR them.

What is their greatest want and how can you help them get it? Great businesses are built by solving problems…what’s theirs?

When someone tells you to “follow your passion”, if there’s not a problem you’re solving with it, it’s probably a dead end. SOLVE PROBLEMS BY DOING THINGS YOU LOVE AND ENJOY.

When he writes and makes talks, it’s for an audience “like this” – what does he mean?? Ask after – answer: fitness entrepreneurs who are, or want to be, business owners

The Solution:

How will you serve your ideal client?

Will you work one on one? Semi private? Team training? Group training? Self-directed clients. Distance coaching (virtual with random in person). Digital online.

YOU NEED TO KNOW the type of service and type of experience

Most fitness businesses have become bland, only distinguishable by price and location. You will become a category of ONE. You don’t just “win” because you’re the closest option.

How do you stand out? This should be the foundation of your business and marketing.o Who you are and what you do

I help _______ -- What do I help them do? Pat Rigsby “I help fitness entrepreneurs to build their ideal business” Eric Cressey “I help baseball players reach their potential”

Big 5 questions:

Who do you want to help?o Ideal client

What is their pain, what do they want?o What problem do you want to solve – what do they want/need

How do you deliver the solution?o Online training, in person coaching, tools/modalities, manual therapy, exercise, etc

What are the results?o Move better feel better while getting fat loss, strength, performance, quality of life, etc

Why should they choose you?o Maybe mine would be because I take peoples goals as personally as they do and treat the

process as a team – working together

If you can answer these 5 questions, the core of everything in your marketing is covered. It allows you to target your specific population, instead of big blast advertising, so that WHEN they are ready, they think of you.

Getting others talking about your brand using the 5 part formula:

If you can’t talk about your business, how can they?

Your team Your clients

Your network

It allows you to say to someone “this is who you should work with, they’re exactly what you’re looking for and this is why”. The person you’re talking to needs to know what all the shit you say offers them.

Inside-Out Business Building:

Establishing your brand standards = credibility (applies to more than just training - how do you want to answer the phone, remember people’s names, etc)

“This is what I want to be known for” and then make your service match that

What do you have to change or do to be known for that?

The service you provide The methods you use The experience you create

o There is very little immediate gratification in training and PT, the experience therefore matters even more.

Leader (you) > Team > Clients – basically LEAD FROM THE FRONT

Ask your clients to describe you. To describe your business. Does it match your goals?

Being magnetic through media

Does your website, blog, twitter, newsletter, etc match the vision you set in the earlier steps Are you putting the message out there that attracts the people you want?

Being magnetic through your authority

Social proof, writing a book or creating a product, pricing (more expensive appears more authoritative)

Being magnetic through connecting

Be likeable (trust), being consistent (brand reinforcement, standards), being visible (be where they are)

If I want to go through the big 5 and have me review it, email pat at patrigsby@gmail.com

Joe Arko – Ankle Mobility

Go to www.joearko.com – scroll all the way down and click on the ankle mobility tab – put in your email and it’ll be sent immediately – there will be pictures of the demos and all that stuff. Just take notes on thoughts.

Goal today is to organize ankle assessment and correctives into a system – allows you to be systematic and makes it easier to integrate new knowledge

Ankles are our foundation, they are used constantly in all basic human movement (gait, squats, lunge, carry, etc)

Not peeling off all layers and assessing entire body and how it impacts ankle – just focusing on the ankle and direct limitations at the ankle – this is phase 1 type stuff

Know your scope – keep, refer, consult – ligament correctives, specific injuries, deeper ankle tissues (e.g. tibialis posterior), etc

Feet are connection to earth – lots of proprioceptive input – if it’s faulty, your movement will be too

Jon Goodman – Online Training:

Limitations to in person training

Scheduling 30-60 minute sessions – no workout ever programmed is exactly this time Your income is limited by time – you only make money when you work

o lots of things can impact this – injury, physical time, other hobbies, etco everyone wants the same time slot

Losing clients because they move away Limited potential for referrals

o I have the perfect person who I wish you could work with but they don’t live locally You’re dependent on your body One on one personal training is expensive for the client

We all got into this business because we love it but if you don’t make enough money you can’t survive – need to serve yourself first

Answer to ideal life question: “My ideal life/work will be waking up at a reasonable hour in the morning, training a handful of exclusive clients one on one midday to late afternoon, then handling my online clients for the majority of the day as well as writing content for my own website, blog, books, etc. I will have flexibility in my schedule to travel, attend workshops, etc”

Jon’s mission, the problem he wanted to solve: good trainers need to make a little more money in a little less time and educate themselves

Benefits to online training

Location independent Less cost per session (to client) than one on one Improved client-adherence (increased self-efficacy)

o Also more client choice in terms of who trains them – the “best” person for them

---look up stages of change theory---- I love that he uses the word adherence, not compliance

Online training in a nutshell: “You can now work out on your own schedule and it’s more cost effective but I’ll still be here guiding and supporting you every step of the way”

“the golden ticket” – meshing in person and online training – set 2 fee`s:

Performance plan clients – those who you see in person and write a program for

In person/per session feeo These sessions are not workouts, they’re teaching sessionso Run them through each workout briefly and educate

Monthly performance plan feeo Includes access to your personal support, online support group, new workout when needed

Powerlifters get longer programs (12-16 weeks) or something for example but the client still pays monthly fee

o Can also have them sync up with trainers local to them – they pay that person the in person fee and I send that trainer the program to go over with them

Great way to network with other professionals

Need to have a much more thorough understanding of WHO your client base is (e.g. desk dwellers), the issues they face, and you need to be proactive with your training. Make 1-3 different packages per client type.

Online training done wrong:

Consider what you offer – compare time to moneyo e.g. charging $199/month for a weekly 1 hour skype call, nutrition, program, and unlimited text

and email support Approximately 7-8 hours of work per month for 200 bucks – big loss of income

compared to in person chargeso NEVER OFFER UNLIMITED EMAIL, TEXT, OR PHONE SUPPORT!

What you should do instead:

Make a list of services you want to offer (program design, nutrition, skype sessions, 15 min phone calls, biweekly assessments, etc)

Estimate, to the best of your ability, how many minutes it would take each month to deliver each of these services

Establish your “freedom number”o How much money you need each month to survive and take care of your lifeo Once you know you’re earning that number you know you’re safe – decreases fear of the

unknown and decreases stress about moneyo Consider rent, food, other expenses you can’t live without, dependents, savings, etc then

subtract the number of hours you want to worko Gets an idea of how many clients you need at your price point to reach this number

How to provide support o No client needs to talk to you for an hour a weeko Have office hours!!!!

“I’m on skype from blank to blank time on these 2 days per week”o Email support – set strict precedents

Check your email once per week (e.g. Sunday morning for 2 hours) You can send me one email per week, it must be in bullet form, no bullet can be more

than 3 lines, you can add as many bullets as you want but only once per week When people see it all lined up it helps with filtering because they’ll ask less

o Facebook/social media Great for social support, everyone offers everyone else support, unlimited questions can

be asked, other people can help, etc Check his rules in “online trainers unite” group for ideas Having moderators is important – people helping you to enforce rules Can eliminate email if you want by putting office hours in the rules and updating weekly

if office hours change

DOCUMENTATION:

Document everything you do, start to finish, and ask someone with no understanding of what you do if they can understand what you want from them – it will help to automate your business over time as you grow

Client management standpoint – documentation is also super importanto Answer questions clearly – any time someone asks the same question you can just forward ito Basically an FAQo “what are the questions I get from clients a lot”o Saves you a shit ton of time – can have more clients just because you have more time

What should you documento Introductiono Overview of programo How you work/support systemso Where they can communicate with you and rules (see above)o Terminology and jargono Gym etiquetteo Answers to common questionso Start by building a video library

5-10 sec videos showing 1-3 reps, no words Can write description under video if you want

CALENDAR:

Map out your ideal week – what does it look like from when you wake up to about 6-7 pm – can have a google calendar JUST for open time

o this where you can have open times available within ideal week so clients (or anyone) can just pick meeting times, calls, etc based on your availability (just shoot them a link)

o saves you from the dreaded 9 back and forth emails trying to schedule Include things like “Amanda time” or “destiny” or “date night” into your ideal week

How to build templates that allow room for individualization:

e.g. 30 year old men who want to get stronger and be more fit who have no injurieso personalize as needed

establish 1-3 major demographics and make the template

What to do now:

build 1-3 template programs, create your documentation package set up your calendar get going

Kevin Darby – Fascial Stretch Therapy

STW – FST System Principles

Breath

PNF with traction Target the joint capsule Gain without pain Neuromyofascia

It appears to be a modality that involves therapist mediated PROM following the specific fascial lines – uses Thomas Meyers stuff

Fascia

Force transmission system Movement system (Mutch, 2015) Communication system (Meyers, 2011)

“weakness” = loss of afferent-efferent feedback necessary for optimal muscle contraction

Reduced motor pool activation Altered firing patterns Changes in joint centration

Alvin Brown – 6 Crucial Steps to Achieve Optimal Health and Peak Performance

NLP – neurolinguistics processing – understanding how the brain perceives and integrates knowledge

Goal of this talk is to teach how to integrate body and mind for improved health and performance

Mental Essence:

Have over 60,000 thoughts per day Live in a world of distraction What does mental game mean to you?

o Think critically, be skeptical, demand evidence, be adaptable, and don’t be an asshole How do you maintain your mental game?

o Quiet car ride in the morning and having outlets for personal “re-energize” time – lifting, destiny, naps, walks, whatever

Emotional Essence:

Guilt – “I did something bad” Shame – “I am bad” Monitor your timeline

o The subconscious is timeless – no perception Three things we do with our experience

o Delete info – there’s too mucho Distort info – to fit our understandingo Generalize – make sense of things

“have to”, “need to”, “should” are words that convey no choice – clients/patients who think this way will be less adherent

Reduce generalizations “I have to clean the whole house” because they’re usually inaccurate and tend to enhance stress

“learn from the past, set vivid detailed goals for the future, and live in the only moment of time over which you have control right now”

People are waiting for you to tell them who you are – don’t let others define you

Brene Brown – book on guilt if interested

Physical essence:

“take care of your body. It’s the only place you have to live” –Jim Rohn

The temple Why should we keep fit and healthy

o Beyond aesthetics – it’s a lifestyle of health and happiness Structure governs function

o Check anatomy and positioning for balance Your physiology affects your psychology

o Move and feel better you think bettero Utilize mirroring – model behavior and patterns that you want your clients and patients to mimic

Chemical Essence:

The real reason why we eato Try not to eat based on how you feelo Eat how you need to feel better and fuel your body to get through your day

The real secret to better sleep, mood, and immunityo Approximately 70% of your immune system is in your guto Has a huge impact on endocrine

Your set point and metabolic suppressiono Set point = what people think they should weigho Ask clients where they think they should be and what that’s based on

The secret about willpowero It fatigueso Mcgonikale – sp? – great book on willpower

Material Essence:

70-80%’ers Your self-worth Material and the soul Your blueprint for abundance

Spiritual Essence:

We live in two worldso Outer world we pretend to be and inner world we know we areo Goal is to connect the twoo Become authentic and be who you are

Your inner guide Get out of your own way

Kevin Jardine – How to achieve better fitness with fewer breakdowns

Six Points of High Performance

Mindset Motion control Mobility Metabolism Myocardial performance Monitoring

“Improved performance is the result of the ability to adapt to the demands imposed”

“injuries are the result of the inability to adapt to the demands imposed”

stress > recovery = injury

Some routes to injury:

expectations don’t match ability don’t provide enough time to adapt

Mindset:

centered around the beliefs of your clientso what you believe determines how you behave and how you behave will determine who you

become focus on who they are and where they are RIGHT NOW nobody EVER out performs their self-image

5 ways to improve mindset to improve performance

be YOUR best rather than trying to be THE besto kill the ego, don’t add weight cause your friend is, etc

respect the journey and forget about shortcutso happiness is in the journey, as is learning and true changeo must learn to enjoy how you get where you’re going

the mindset of continual improvement does not forget that there will be setbackso always try to improve, as long as you grow, no experience is negative

simple is sustainable, sustainability leads to consistency, and consistency gets resultso target one thing, get that, then the nexto look up that research study from a few years ago on habit change and learning 1 vs 2 vs 3+

things and failure rates recovery is performance

o true progress comes from the adaptation to stress, not the stress itself

Motion Control:

Basically motor control – can you control gross movement as well as rhythm, timing, and centration of the individual joints involved

o Uncontrolled motion is one of the greatest things that can rob you of performance “Powerfully unstable” – all power with no foundation for control or effective transference of force

Muscles are the servant of the nervous system – the NS has the ability to reorganize itself in response to stimuli and should be targeted as a focus for normalizing function after injury and improving performance

Pain can alter the activation patterns of your muscles and you may not even know it – are the right muscles doing the right thing at the right time (orchestra vs instrument)

Strength and power doesn’t matter if you can’t access it

Conditioning has two types – o control (motor sequencing) and capacity conditioning

capacity needs to be built on top of control Control needs to be worked with bodyweight, or low load, so as not to overly activate the large torque

and power producing muscleso using multi-segment coordination like plank with reach and stuff

e.g. standing, flex hip and knee to 90 and then rotate towards the knee while maintaining knee forward and no standing ankle collapse

can put arms overhead to enhance TA activation

Metabolism:

Is the body being supplied with what it needs to repair, recharge, and regenerate stronger healthier tissue?

He prefers the term “metabolism” to “nutrition” because while what you eat matters, it doesn’t make a difference if your body can’t absorb and utilize those nutrients

If it doesn’t run, fly, swim, grow in the ground, or on a tree, it’s probably not great for you

Myocardial Performance:

Density of capillary bed increases tissue oxygenation and ability to recover and heal

L-citruline can enhance circulation rates

Achieve this by just getting your heart rate up and increasing your aerobic conditioning

Monitoring:

Focus on prep, not just performance (e.g. mobility/recovery shit and warm ups)

Prescribe strength gains and ongoing accessory work – help your clients with adaptation, not just exertion – adaptation is where true gains come from – be specific to their needs

Monitor loading over time and your client’s recovery – if they’re starting to “fall apart” a bit, decrease training intensity or find out what is happening in their life that is causing this now vs earlier

Putting the wheel together:

It’s like a baseball diamond

start with mindset and monitoring (know where you are with how the client feels o how to phrase goals - “I want to achieve ______ (goal) by ______ (timeframe) so that _______

(the why/purpose)” Pre-nourish – home plate (some food and stuff) Limber – 1st base (warmup and activation)

Load – 2nd base (training and capacity conditioning) Lengthen – 3rd base (mobilization, stretching, and recovery) Post-nourish – home plate (more food and stuff)

If have questions, email him at drjardine@feelingprettyremarkable.com

Dr. Ken Kinakin – Shoulder and Rotator Cuff Stuff (Sunday Keynote)

Lateral overhead ROM test

Active abductiono Normal is arm can reach the head without compensation

Possibly Dfx Tight lats, tricep, infraspinatus, teres minor

Anterior overhead ROM test

Active flexion Normal is arm can reach the ear without compensation

Possible dfx Tight pecs, subscap, lats

Bench Press and Shoulder Pain

Optimal technique for POWER is elbows at 45 degrees to body and exhale powerfully at lockout with bar finishing over the eyes

Subscapo When it doesn’t function properly you can get anterior humeral translationo ROM test = 90/90 external rotation

Best – hand behind head at end range Good – hand in line with the ear at end range Bad – hand and elbow in front of shoulder

Sign of potential adhesive capsulitiso Tx – reciprocal inhibition

start with arm down at 45 deg with shoulder 90 abduction

Programming Lecture (10 am)

Sequence to be a beast

beginner intro stuff work your weaknesses intermediate advanced pro level

Matt Bruce – Weightlifting

Hatch 8 – work into program every single week

snatch clean jerk back squat front squat overhead squat snatch pull clean pull

Clean Positions (Snatch is basically the same just with snatch grip)

Stanceo Setup – feet under hipso Catch – shoulder widtho Feet with slight ER

Position 1 (high hang/power/hip pocket)o Power position because this is where the magic happenso Torso upright

Position 2 (hang/knee)o Shoulders over baro Knuckles to flooro Elbow pointing to the side

Knuckles down helps with this positiono Hamstrings tense and under load

His example for explaining principle is put hand on chest and then tap your chest with middle finger as hard as you can. Then, use other hand to maximally lift/stretch middle finger and let it snap back down. It’s WAY stronger. Why? Pre-tension and explode

o Don’t bend elbows early Elbows bend, power ends!

o Brush bar up the thigh all the way to the finish of the pull Bar meets hips while hips come to meet bar

Position 3 (floor)o Place where coach has most control and impacto Hips slightly above kneeso Knuckles to flooro Control off the floor, don’t accelerate till you pass the knee

Slow is fast Maintains better alignment and position Allows you to get into a better position when you hit pos 1 (power)

When you transition from position 3 to position 2, hips and shoulders rise at the same rate Keep eyes facing forward in all positions Foot pressure

o Back of ball of foot at position 3o Mid foot at position 2o Front of heel/back of midfoot at position 1

o Up on toes on final pullo DO NOT LIFT OFF OF THE HEEL – weak position and throws off patterno Train foot pressure with static holds at the various positions (build into your warmups)

Programming:

Prescriptiono Strength 3-10, Oly 1-5 (rep range)o Your working sets and total volume only counts for lifts above 70% max – 4-5 sets per move

typicallyo Core main exercises are 3-4 per day on average

Training 2 days per week = 4 Training 3 days per weeks = 3-4 Training 4-5 days per week = 3

Breakdowno CNS day – tax with snatch, clean, and jerko Power day – squats and pullso Mixed day – all exercises but more position work, volume, and lighter weights

Accessory work o Tons of accessory exercises are possible, he has a big video library, look it upo Program them specifically for weaknesses in the lifts

e.g. good mornings, step ups, Bulgarian ss, etc are programmed specifically for weaknesses

No touch and go for pure strength, touch and go for neural patterning and conditioning Some good warmup moves: serratus pushups, regular pushups, air squats, rows, cat cow, bird dogs For pulls – sets at 95, 100, and 105% 1RM (3-8 reps but they do lots of sets of 5) 3 + 3 – 3 snatch grip behind the neck push jerk and 3 overhead squats – should be able to complete at

105% of max snatch

Nick Sorrell - Gymnastics (1 pm):

Don’t teach people specific skills (e.g. muscle up), teach them foundations (how to move)o Analogy is skills are giving someone blueprint to a birdhouse, foundations are giving the skills of

a carpenter Goal is to increase body awareness and proprioception so that people can feel how they move and

o Gymnasts and dancers are some of the best gymnastics students – graded on form – excellent body awareness

Gymnastics Foundation – Machine:

Gearso Static body positioningo Dynamic body positioning

Ability to transfer between static positions appropriatelyo Mobility

Motor

o Core strengtho Pushingo Pullingo Lower extremity

Fuelo VO2 maxo Lactate thresholdo Local muscle endurance

Motor:

Pushingo Inverted (handstand pushups)

Should be able to do headstand before HSPUo Upright (dips)o Prone (pushups)

Pullingo Lever (straight arm)

Creates momentum (power) Can you hang from bar and pull yourself upside down with lever arm?

Nick considers it a pre-requisite for doing bar muscle ups.o Bent Arm

Redirects momentum (direction) Core

o Movement Situps, back extensions, leg raises, whatever

o Resistance (anti-movement) Hit a position and resist movement while UE and LE do work

Planks, reaches, L-sit pullups, etc

Gears:

Statico Learn the different static positions REALLY wello Makes it easier to transition from one to the other and complete complex movements if you

have a strong proprioceptive base for the positions you want to end up in Brain fills in the space

o Programming 1:1 work:rest ratio of static holds – somewhere between 5-15 seconds

handstand pushups he goes a bit longer (30:30) Accumulate 2 mins minimum, 3 mins good, 4-5 mins is end goal

gymnastics workout idea is pick 10 exercises and do 15/15, 30/30, 45/45 holds each (30 total mins)

Dynamico Do your best to keep your body rigid in a handstand, even while walking, because movement of

a rigid body is predictable and reproducible against gravity

Physics concepts:

Center of gravityo At L2o If you arch back or forward, CoG transitions outside of the bodyo Idea is to keep CoG over BoS at all times

pay attention to what your base is Conservation of Angular Momentum

o When you have a rotating body, momentum is conservedo If you decrease radius, rotating body accelerateso Applied: bending knees early in a muscle up will cause acceleration posteriorly (basically a

backflip) which you need to fight against to rotate anteriorly and get over bar Local tissue properties

o Elasticity (starling forces – look into more)o Applied: arch right before initiating HSPU – load and explode

Make a chart – one columns Is different positions your body can be in (upright, supine, prone, inverted), hanging or support in next columns, lever or arm bent last column – fill in with movements and positions

Chris Hinshaw - Endurance

Energy Systems

ATP-CPo Jet fuel – burns HOT but fasto Approx first 8 seconds of effort

Glycolytico Mid-range energy

Good for approx 60 sec when fully turned on Aerobic

o Slow to initiate and elevate then flatlines and maintainso Approx 90 second to fully turn on

Testing

1 mile for time (aerobic event)o Anaerobic Dominant athletes (generally)

~400m is “I’m ok” ~600m is “hmm, uh oh” ~800m is “oh no, this isn’t good”

400m for time (anaerobic event)o Go hard or go homeo First 7 seconds, kill ito Settle

Compare the two to each other to get a picture of athlete’s energy system utilizationo Median 39 and under is 20.8%o Median 40 and over is 19.4%o Median for males is 18.6%o Median for females is 21.3%o Median fatigue factor is 20-21%

Goal is to get the difference into this range More speed (<20%) – anaerobic system More Distance (>20%) – aerobic system

Can use a race time predictor to get “ideal” aerobic times based on 400m for timeo www.runningahead.com/tools/calculators/race (Pete Riegel running formula)

Essentially, for every doubling of the distance you run your speed drops by 6%

Pacing

Becomes important around about 2 minutes Proper pacing for 1 mile (per 400m)

o Fastest, 3rd fastest, 4th fastest, 2nd fastest Proper pacing for 5k or 10k

o Last 1000m is the FASTEST

Thresholds

Aerobic threshold (low end of intensity range)

o 50/50 fat and carb energy ratio Lactate threshold (high end of intensity range)

o 100% carb utilizationo Running allows you to build overall lactate buffering capacity and improve global performance

The body doesn’t know where lactate is coming from once it hits the bloodstream Running can improve pullup endurance for example

VO2 maxo MAX EFFORT

Muscle Fiber Recruitment, Sequencing, and Fatigue

Strength/Heavy Lifting Explosive/Ballistics Plyometrics Strength Endurance Speed Endurance

I missed a lot of the notes here, eh

Putting it Together

Code strongsummit gives 50% off for first month if you want programming

John Berardi – How Training Saved His Life

Not specific tips, tricks, or steps. Just stories and lessons for life and growth

he will email out powerpoint for those who signed up on sheet being passed around – I missed some of the material so cross reference

Lesson 1: give yourself the opportunity to continue doing what you love or believe ino Raise money even if you’re making money

Allows you to invest in future growth You can continue to operate in the face of unforeseen roadblocks

o Have 1-3 years of operational revenue in the bank Gives you the opportunity to work through roadblocks and pivot your business should

you need too Own all of, or as much of, your stuff so that you can keep it even if you lose your income

John’s “Tim Hortons test” No matter what happens to him, since he owns everything he could go and work at Tim

Hortons and keep his house, car, etc Toggle between long and short term thinking

o Think about your life and business in a way that allows you to be hopeful and positive about the future while appreciating and respecting what has happened in the past

o It’s hard to feel good about progress if you’re always looking at the horizon Fitness can be a pivotal moment in people’s lives

o DON’T EVER DOUBT THAT YOU MAKE A DIFFERENCE Mentorship can change your life – no matter how advanced you are

o Mentoring others or being mentored are critical parts of being human Can go 50/50

People chasing fitness fame think a lot about themselves (huge push for personal “branding’)o Fitness fame often does not lead to fitness success

Fitness success is for people who think a lot about their clientso It causes you to ignore the client base and their struggles

Focus on the people and you will do better (duh) Tripod Marketing

o Know what to doo Do it awesomeo Find a way to tell everyone about it

How to do ito Step 1 – know your clientso Step 2 – do something awesome for those clients

When early in your career you don’t know what amazing is – ask someone who is honest if what you’re doing is amazing

o Step 3 – tell everyone about it Write more blog posts and targeted articles Write guest articles for other blogs Improve referral More in notes (check powerpoint)

Thought Exercises

Think about some other businesses that you know ofo Where are they giving themselves the opportunity to continue?o Where aren’t they giving themselves that chance; where are they vulnerable?o Pick it apart and be as critical as possible

Easier to critique someone else’s business than your own Think about your own life and business

o Where am I giving myself the opportunity to continue?o Where aren’t I giving myself that chance; where am I vulnerable

What would I have to do differently?

What steps can I take to do that starting Monday? Do I see myself or my team as…

o Trainers, exercise specialists, nutritionists?o Or lifestyle mentors, lifestyle coaches, life-changers?

Exercise, nutrition, food behavior, self-management, self-careo Which areas do I/my team spend the most time won with clients? Why?o Which areas do I/my team spend the most time on with clients? Why?o What 5 things can we learn this year to be more complete?o What 3 things…(check powerpoint)

Am I getting mentorship myself?o Where am I getting it/ who am I getting it from?o Is it having the desired effect? Am I really growing?

Where do I most need to learn and grow?o Who can I find to help me with that?o How can I get connected with them?o How soon can you get started?

Is your business focused on what you do, who you are, why you’re special, what you want to do in the world? (this includes your mission and purpose – is your business plan based on you?)

Or is it more focused on your clients, who they are, why they’re special, what they want to do in the world

Even if you keep a lot of you in the business, name 5 ways you can make your business more client centric

Another thought exercise list before disclaimer slide (check powerpoint) John has a story. What’s your story going to be?

o Can include all of the struggles I face now with doing all the stuff poorly and not anything well, having no idea which step to do first, floundering and strugglingand not really focusing on the back end of business where you determine client base, goals, etc etc etc

Final thought exercise (check powerpoint)