Below I have attached the seven most popular blog posts that I have written this past year. My posts have had over 2,000 views and I want to take the time to thank those who have read my work and wish you all a happy New Year!
7. The 40 Day Program. This was the first time I experimented with a training program that I was not so sure about. I was able to see gains in strength during this program and is a nice way to get your strength back up to previous levels if you have taken a hiatus from strength training.
6. Sleep: Are you getting enough? Nutrition, training and recovery are the three keys to a successful training program. Often times, sleep is neglected.
5. My Take on Crossfit. This is a hot topic and I will leave it at that. Read the post if you'd like to read my opinion (if you don't already know my feelings)
4. Why am I not Getting Faster. This post takes a look at some different ways to boost performance if you are an endurance athlete. I can almost guarantee faster times if you understand this piece and how the body works.
3. The Power of No! This post was inspired by the book "Toughness" written by Jay Bilas. In that book, he quotes Bobby Knight "No, is the most important word in the English language. No is used by tough people...Yes causes a heck of a lot of more trouble than No. In saying No, you may miss an opportunity, but you won't get yourself into trouble. Trouble follows yes, now no". I am sure we can all relate to this quote at some point in your life.
2. Back to the Basics. Every parent who has their child involved in youth sports should take a look at this article. You may think you are doing your child a favor by specializing on a sport at a young age but you may be putting their long term athletic development at risk.
1. The most popular blog of 2013 was titled Say Bye Bye to Bodybuilding. This post breaks down common problems that occur from following a workout routine out of a bodybuilding magazine and offers a nice template to follow if you decide to build your own workouts.
I wish you all a healthful and happy New Year!
Chris Fluck
Tuesday, December 31, 2013
Sunday, December 22, 2013
Twas the Night Before Christmas
’Twas the night before Christmas, when all through the gym
Men and women worked out, looking healthy and slim.
Kettlebells were swinging, shiny ones at that,
Strong hips were snapping, getting rid of some fat.
Butts squeezing tight, abdominals braced,
Cement your heels to the floor, and relax your face!
Keep your chest open, it’s a hinge, not a squat.
Sit your hips back, is that all you’ve got?
Chris in his hoodie, Sam in her fleece,
Kept the morning class going, while thinking,
“Damn, it’s warm on the beach.”
Melissa on the turf, hopping and skipping,
No morning coffee for her, we don't want him tripping.
Bear crawls and pushups, TRX rows, squats and swings,
Michelle loves burpees, among other things.
Ball slams and pull-aparts all get the job done,
Keep working hard, don’t forget to have fun!
The prowler it sat, with weight plates abound,
In hopes someone strong would push it around.
The finisher was coming, the end was so near,
Chris got the ropes out, before they all disappeared.
He set the timer, with rest time included.
Huffing and puffing, they didn’t dispute it.
The music was loud, the atmosphere energetic,
He whistled a tune, unapologetic.
A quote on the whiteboard inspired them all,
“No B.S. here, once and for all.”
Hard work, determination, perseverance and sweat,
Tom exclaimed, “Don’t you dare give up yet!”
“My message is simple, but bold and to the point,
Build strength in small increments and save all your joints.
Evolution is the solution - plan your New Year’s resolution.
Get strong, then get stronger, there’s no substitution.”
“Strength is a skill, it takes care of all things,
Embrace it and practice it, see what it brings.”
He shouted this to all, then stayed awhile longer,
And left saying, “Have a very Merry Christmas,
and try to get stronger!”
Monday, December 16, 2013
What I've Been Reading
The Miracle of St. Anthony by Adrian Wojnarowski
The story of St. Anthony basketball is an incredible tale that covers so many different layers. St. Anthony's in New Jersey is a school on the brink of financial ruin in a neighborhood mired by decay and crime. Upon entering there is a that reads "You are entering a special and safe place. The streets stop here". Unfortunately for some, these students needed a little assistance. Enter Bob Hurley. Coach Hurley works miracles in this little brick school house. His endless work to keep the school from closing and coaching a national basketball power is profiled in this book.
This book follows the St. Anthony's basketball season for a season with Coach Hurley's most dysfunctional team. I didn't know much about him but one thing I did know was that he was a bit of a hard ass. One of his former players said, "I know if I can get through St. Anthony with Coach Hurley, I can get through anything". His response for riding his players so hard, "If a coach doesn't yell at you, he probably doesn't care about you". On top of the 30+ basketball games his team played, his biggest challenge was to get these boys to understand how important it is to amount to something in life. To separate yourself from the crowd and to be special. It is what every coach wants for his players: to turn them into champions on and off the court. This is a good read for anyone (especially those in the coaching profession).
Coaching Wrestling Successfully by Dan Gable.
Dan Gable is the greatest coach off all-time...in any sport! His record speaks for itself: 15 NCAA Championships, 21 Big Ten Championships, an overall record of 355-21-5 (That is winning 93% of the time), and coached numerous Olympic Gold Medalist. Anytime you get an opportunity to read something by someone who is the best in their profession, you do it. Many coaches tried to study his methods and find out his secret's. Gable's training method has been the secret to his success- outwork them all. Talent is everywhere in this world but a winning attitude is not. Coach Gable strives to teach his wrestlers how to work hard.
If you aren't a wrestling coach I would not buy this book. But if you are interested in the man, read this article.
The Immortal Life of Henrietta Lacks by Rebecca Skloot
This was the most interesting book of the bunch. It is a story of modern medicine meets ethics. The year is 1951 and the story involves a tobacco farmer named Henrietta Lacks. After a visit to the doctor and Johns Hopkins Hospital, she learned that she had malignant cancer in her cervix. Treatment was started and cell tissues were taken...without her knowledge. The samples were labeled HeLa (abbreviated from Henrietta Lacks). From there these cells were cultured and they became the first tissue sample that continued to grow on their own. Before this, tissue was used from healthy cells and the cells would die shortly after. HeLa cells continued to grow and demand for them went soaring. Scientists were interested in running tests on these mass produced HeLa cells and were willing to pay a price. All the while her family had no clue that all this was going on. They had no idea her cells were used to find a polio vaccine or used in cancer research. Henrietta's cells were being sold and yet her family could not even afford doctor visits. Great book, add it to your holiday wish list!
We Meant Well: How I Helped Lose the Battle for the Hearts and Minds of Iraqi People by Peter Van Buren
Sun Tzu: Tactics without strategy is the noise before defeat.
Peter Van Buren was part of a reconstruction team in Iraq set to improve the quality of life in Iraq. He loved the warrior but hated the war that we were in. His mission was to use his team to create ways to improve Iraq. The problem was this: just because something worked in America, doesn't mean it would work elsewhere. Van Buren discusses various projects that his team attempted to improve and the vaste amounts of money spent on these projects. The major decisions were made by individuals sitting in an office and not out in the desert sweating with the locals. It was a so so book, had to take a break from it because it got to be a bit excessive.
Relax Into Stretch by Pavel Tsatsouline
Another informative read by my favorite Russian author. This book gives great explanations on the benefits of stretching, better techniques to use while stretching and how to maximize each and every stretch. The basic premise: the most obvious way to control muscle tension is to relax. Next time you perform a stretch remember this and enjoy the outcome. This book offers great stretches and a few techniques to "trick" your muscles into a new muscle length. If flexibility is an issue, this book could be an eye-opener.
Chris Fluck, CSCS
The story of St. Anthony basketball is an incredible tale that covers so many different layers. St. Anthony's in New Jersey is a school on the brink of financial ruin in a neighborhood mired by decay and crime. Upon entering there is a that reads "You are entering a special and safe place. The streets stop here". Unfortunately for some, these students needed a little assistance. Enter Bob Hurley. Coach Hurley works miracles in this little brick school house. His endless work to keep the school from closing and coaching a national basketball power is profiled in this book.
This book follows the St. Anthony's basketball season for a season with Coach Hurley's most dysfunctional team. I didn't know much about him but one thing I did know was that he was a bit of a hard ass. One of his former players said, "I know if I can get through St. Anthony with Coach Hurley, I can get through anything". His response for riding his players so hard, "If a coach doesn't yell at you, he probably doesn't care about you". On top of the 30+ basketball games his team played, his biggest challenge was to get these boys to understand how important it is to amount to something in life. To separate yourself from the crowd and to be special. It is what every coach wants for his players: to turn them into champions on and off the court. This is a good read for anyone (especially those in the coaching profession).
Coaching Wrestling Successfully by Dan Gable.
Dan Gable is the greatest coach off all-time...in any sport! His record speaks for itself: 15 NCAA Championships, 21 Big Ten Championships, an overall record of 355-21-5 (That is winning 93% of the time), and coached numerous Olympic Gold Medalist. Anytime you get an opportunity to read something by someone who is the best in their profession, you do it. Many coaches tried to study his methods and find out his secret's. Gable's training method has been the secret to his success- outwork them all. Talent is everywhere in this world but a winning attitude is not. Coach Gable strives to teach his wrestlers how to work hard.
If you aren't a wrestling coach I would not buy this book. But if you are interested in the man, read this article.
The Immortal Life of Henrietta Lacks by Rebecca Skloot
This was the most interesting book of the bunch. It is a story of modern medicine meets ethics. The year is 1951 and the story involves a tobacco farmer named Henrietta Lacks. After a visit to the doctor and Johns Hopkins Hospital, she learned that she had malignant cancer in her cervix. Treatment was started and cell tissues were taken...without her knowledge. The samples were labeled HeLa (abbreviated from Henrietta Lacks). From there these cells were cultured and they became the first tissue sample that continued to grow on their own. Before this, tissue was used from healthy cells and the cells would die shortly after. HeLa cells continued to grow and demand for them went soaring. Scientists were interested in running tests on these mass produced HeLa cells and were willing to pay a price. All the while her family had no clue that all this was going on. They had no idea her cells were used to find a polio vaccine or used in cancer research. Henrietta's cells were being sold and yet her family could not even afford doctor visits. Great book, add it to your holiday wish list!
We Meant Well: How I Helped Lose the Battle for the Hearts and Minds of Iraqi People by Peter Van Buren
Sun Tzu: Tactics without strategy is the noise before defeat.
Peter Van Buren was part of a reconstruction team in Iraq set to improve the quality of life in Iraq. He loved the warrior but hated the war that we were in. His mission was to use his team to create ways to improve Iraq. The problem was this: just because something worked in America, doesn't mean it would work elsewhere. Van Buren discusses various projects that his team attempted to improve and the vaste amounts of money spent on these projects. The major decisions were made by individuals sitting in an office and not out in the desert sweating with the locals. It was a so so book, had to take a break from it because it got to be a bit excessive.
Relax Into Stretch by Pavel Tsatsouline
Another informative read by my favorite Russian author. This book gives great explanations on the benefits of stretching, better techniques to use while stretching and how to maximize each and every stretch. The basic premise: the most obvious way to control muscle tension is to relax. Next time you perform a stretch remember this and enjoy the outcome. This book offers great stretches and a few techniques to "trick" your muscles into a new muscle length. If flexibility is an issue, this book could be an eye-opener.
Chris Fluck, CSCS
Tuesday, December 10, 2013
Attack the Obstacle
Archimedes: If you give me a large enough lever and a fulcrum on which to place it, I shall move the world
There was once a man born in 1918. His entire world was divided by race. His father died at a young age and all throughout his childhood he heard stories of his ancestors valor during wars of resistance and dreamed of leaving his own mark on the world. As he grew up, he vowed to be the first in his family to go to school. Often times, he was the only native in his class and was tormented for it and even faced expulsion. Still, he yearned to overcome these obstacles and make a difference for his country. After his schooling was complete, he began to leave his mark. Activism that led to change in his racially divided country was his mission. This led to multiple arrests and eventually he was convicted of conspiring against the government. Avoiding a death sentence, his 1964 conviction led to life in a 8 foot x 7 foot jail cell. After 27 years and 8 months in prison, he was released. This man was Nelson Mandela. He went on to win the 1993 Nobel Peace Prize for putting an end to apartheid and became South Africa's first democratically elected President in 1994. He became one of the worlds greatest humanitarians up until his death last week.
Like many stories, great obstacles can lead to bigger opportunities. Taking the easy way out is never the answer. If Mandela would have chosen the easy route, the same issues South Africa faced since the 1800's could still be going on today. You might think that with less problems in your life, everything would be easier. That may be true but will your life be better? The answer to that is No! Without challenges, obstacles, tragedies, and failures, our lives would be less, not more. If you want to be more (fill in the blank) you have to overcome the obstacle that is standing in your way. Embracing this will give you the courage to move forward when difficulty eventually knocks on your door! So my challenge to you is this: think of the biggest obstacle holding you back. Pick it, attack it, and pass it. Keep this process up and you will live a fulfilled life! I will leave you with this question: How far are you willing to go to get there?
Chris Fluck
There was once a man born in 1918. His entire world was divided by race. His father died at a young age and all throughout his childhood he heard stories of his ancestors valor during wars of resistance and dreamed of leaving his own mark on the world. As he grew up, he vowed to be the first in his family to go to school. Often times, he was the only native in his class and was tormented for it and even faced expulsion. Still, he yearned to overcome these obstacles and make a difference for his country. After his schooling was complete, he began to leave his mark. Activism that led to change in his racially divided country was his mission. This led to multiple arrests and eventually he was convicted of conspiring against the government. Avoiding a death sentence, his 1964 conviction led to life in a 8 foot x 7 foot jail cell. After 27 years and 8 months in prison, he was released. This man was Nelson Mandela. He went on to win the 1993 Nobel Peace Prize for putting an end to apartheid and became South Africa's first democratically elected President in 1994. He became one of the worlds greatest humanitarians up until his death last week.
Like many stories, great obstacles can lead to bigger opportunities. Taking the easy way out is never the answer. If Mandela would have chosen the easy route, the same issues South Africa faced since the 1800's could still be going on today. You might think that with less problems in your life, everything would be easier. That may be true but will your life be better? The answer to that is No! Without challenges, obstacles, tragedies, and failures, our lives would be less, not more. If you want to be more (fill in the blank) you have to overcome the obstacle that is standing in your way. Embracing this will give you the courage to move forward when difficulty eventually knocks on your door! So my challenge to you is this: think of the biggest obstacle holding you back. Pick it, attack it, and pass it. Keep this process up and you will live a fulfilled life! I will leave you with this question: How far are you willing to go to get there?
Chris Fluck
Friday, December 6, 2013
The Big Bang Theory (of Strength Training)
Before you read this article, I want you to ask yourself the following question: have the weights I been lifting improved in recent months? If your answer is no, what is the reason behind it? When you figure out that answer, you will begin to reach new heights in your fitness level. Training simply to "gain a pump" or going through the motions will not get the job done.
Some of you may be asking yourself, why do I need to be strong? For one, weak people get hurt. Strength is the foundation for mobility and stability. Your joints were made to withhold stress, and the more stress (weight) your joints can comfortably handle, the better. Crank up the weight a little bit and your joints will thank you. Secondly, weak people are less powerful. Power is force divided by time. Power is how quickly you can make use of your strength. As we age, our power output diminishes. This causes us to "lose a step" and as we get into our older years, forces us to move at a zombie-like pace. If you don't have strength, you can't have power. Thirdly, for those training for aesthetic reasons, weak people struggle to put on mass. You can talk about volume all you want but small muscles don't stay small if you lift big weights. The list can go on but I think you get the drift.
You may ask yourself, "how do I get strong"? That answer comes in the form of the big-bang lifts. I am talking about squatting, dead-lifting, benching and overhead pressing. In recent years these lifts have gotten a bad rap. Rather than blame the exercise, take a look in the mirror. For one, I would look at your movement capacity. As Dan John once said, "Squats don't hurt your knees- how YOU squat hurts your knees!" If your body can not perform the squat pattern properly without weight, adding 185 pounds to your back will only increase your risk for injury. If you need help, find a good coach. That way, the coach can help you set-up the lift properly and give you verbal cues as you perform the lift. The set-up is the foundation and if you rush through it, or are not paying attention, you will not be successful!
Now on to the method. I am currently using Jim Wendler's 5/3/1 program. This is the ultimate strength routine that can be added to any fitness program. The plan is simple: Workout One you do 3 sets of 5 reps; Workout Two you do 3 sets of 3 reps; Workout Three you do three sets of 5 reps, 3 reps & 1 rep; Workout Four you do 3 sets of 5 at a light weight to "unload" and give your muscles a chance to recover. If you lift absurdly heavy weights every session, it'll burn you out so workout four is important and do not skip it! I currently lift three days a week and spread the big-bang lifts over 4 training sessions. So one week, I do not perform a big-bang lift. For example, Monday is Deadlift, Wednesday is Military Press, Friday is Front Squat, Monday is Bench Press, Wednesday is Deadlift, and so on. These lifts are to be performed first as they involve large muscle groups and multiple joints. Once you complete the lifts, move on to your workout and get in the other lifts that you deem necessary!
Need some help putting it all together?
Getting support often times make the difference between success and failure. My CFT Plan is designed to get you on your way to reaching new heights. The time to create a new you is NOW!
Chris Fluck
Getting support often times make the difference between success and failure. My CFT Plan is designed to get you on your way to reaching new heights. The time to create a new you is NOW!
Chris Fluck
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