Episode 139. More Biomechanics with JC Santana

Episode 139. More Biomechanics with JC Santana

★★★★★
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Show Notes

JC Santana and Scott continue their conversation on biomechanics and functional training. In this episode, they examine how training methods and intensities should be re-examined to preserve joint health and athletic performance.

JC just released a new book, JC’s Total Body Transformation. A prolific writer, he’s written 17 books in 20 years.

 

“Heavy training is over-rated and mostly unjustified from a scientific and practical standpoint.”  – JC Santana

  • Training isn’t meant to be entertaining. Would you rather be serious and obtain a goal you’re pursuing, or just have fun?
  • JC briefs his prospective clients on what to expect from a coaching arrangement with him. He’s a serious coach; he’s not an entertainer.
  • [Many] professional athletes today present a challenge to trainers. Many have a sense of entitlement and aren’t willing to do what a coach tells them to do.
  • Expertise is based upon one thing: tireless repetition of the basics.
  • JC talks about heavy weights’ effects on joints. Mass deteriorates structures.
  • If you slow it down, squeeze [the rep] and feel it, where every rep becomes deliberate, enormous loads can be placed on the muscle while sparing the joints.
  • Training with lighter weights saves tons of overload on the joints over the years.
  • Bob Paris was one of the first to say that there’s only so much muscle mass the human body can accumulate and still look aesthetic. Paris also said that his [training] goal was to make 300 lbs feel like 500 lbs.
  • People who take up fitness later in life have the advantage of not having the same amount of wear and tear on their joints as long-time strength and physique athletes.
  • JC and Scott discuss the out-of-control pharmacology in use in bodybuilding today.

“If you want to soar like the eagles, get ready to crawl with the roaches.” – JC

  • Santana is re-examining the squat and other basic exercises to re-evaluate their use in training athletes in various sports. His new book gets into the physics of body movement.
  • Muscular strength has been assumed to enable better athletic performance of all types. However, powerlifters don’t have good vertical jumps yet they’re the heaviest squatters. So does it make sense to train, say, a basketball player with heavy squats to improve vertical leap?
  • Why is it that basketball players don’t have large calves? Could their ability to jump be more about the tendon size?
  • Hard training of performance athletes takes its toll [on the body].
  • Injuries from long-term heavy training aren’t always visible. JC compares these to undetected damage done by undiagnosed high blood pressure or high cholesterol.
  • Technical lifts shouldn’t be done to volitional failure [as some training methodologies dictate]. You don’t want to break form with cleans or snatches.
  • CrossFit style of training has infiltrated performance athletics. Performance athletes [who train that way] are being injured in ways never before seen.
  • JC believes CrossFit will die off in a few years.

 

More about JC

  • JC Santana is a Certified Strength and Conditioning Specialist with distinction (CSCS,* D) and a Fellow (FNSCA) of the National Strength and Conditioning Association (NSCA).
  • He holds bachelor’s and master’s degrees in Exercise Science from Florida Atlantic University.
  • For eight years, he was the sport-specific conditioning editor for the NSCA Journal. He has served as NSCA’s vice president, chairman of the NSCA Coaches Conference, a member of the NSCA Conference Committee, and NSCA state director for Florida.
  • His IHP certification system has certified 10,000 trainers and-counting worldwide in over 15 countries, including more than 200 Olympic coaches in China and South America.
  • His Institute of Human Performance was voted among the Top Ten Gyms in the US.
  • JC’s authored 17 books and manuals and produced over 70 DVDs. He has published more than 300 articles, many in peer-reviewed journals such as the NSCA’s Strength and Conditioning Journal.

JC’s Institute, Books and Products

Check out JC’s NEW release!

…and also

Functional Training

The Essence of Program Design

The Institute of Human Performance (voted to the Top Ten gym in the nation)

IHPU (Institute of Human Performance University)

 

Visit The IHP Pro Shop for all of JC’s educational materials, equipment, and programs

Download Free HGS Workouts

Special Offer:
Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution


Episode 138. Biomechanics with JC Santana

Episode 138. Biomechanics with JC Santana

★★★★★
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Show Notes

Functional fitness trailblazer and biomechanics expert JC Santana joins Scott for a spirited conversation about biomechanics, training methodology, and the challenges of marketing real expertise in today’s fitness environment.

 

“The race is not in the gym.” – JC Santana

  • Can you do more with less? Is the question doing better in the gym, or performing better in a given activity?
  • What’s the minimum that can be done to achieve maximum results?
  • Performance metrics during a workout are [relatively] unimportant. “The race is not in the gym”.
  • Coaching takes a person to “how they want to feel” when they achieve their goal.
  • What does balance mean in practical application and what does balance training achieve?
  • Mel Siff changed JC’s thinking about balance training.
  • Base of support influences amount of force that can be generated.
  • You don’t need static balance training, unless you’re a Cirque de Soleil performer.
  • Momentum and base of support influence balance. Try riding a bicycle very slowly. It’s more difficult to stay upright.
  • Power generation is dependent on support. Fred Hatfield once used the analogy of changing a car tire by placing the jack in the sand.
  • Don’t train someone out of a natural condition, such as making a left hander a right hander.
  • JC trains unilaterally: lunges, alternating curls, etc.
  • Science should inform, not dictate. – Scott
    Science attempts to explain what we have known for many years. – JC
  • Bodybuilding training is best for building muscle.
  • Tirelessly coach the basics.

Training isn’t meant to be entertaining.” – JC

  • JC doesn’t allow cell phone use at IHP. He runs a serious ship because [IHP] has serious clientele.
  • The mechanics of a training maneuver should approximate the movement it attempts to train. JC discusses how poorly single-arm kettlebell snatches trains Olympic barbell lifts.
  • A karate master doesn’t get certified in individual kicks and punches. So why are certifications needed for specific training tools, like kettlebells, for instance?
  • Surviving in today’s world of promotion via social media doesn’t require selling out, but it does require adapting.
  • Is it better to be right, or happy? To JC, effective is happy.
  • Optimal strength is the [training load] that, when exceeded, does not result in a performance gain.
  • Scott and JC discuss reinventing themselves as they age.

 

More about JC

  • JC Santana is a Certified Strength and Conditioning Specialist with distinction (CSCS,* D) and a Fellow (FNSCA) of the National Strength and Conditioning Association (NSCA).
  • He holds bachelor’s and master’s degrees in Exercise Science from Florida Atlantic University.
  • For eight years, he was the sport-specific conditioning editor for the NSCA Journal. He has served as NSCA’s vice president, chairman of the NSCA Coaches Conference, a member of the NSCA Conference Committee, and NSCA state director for Florida.
  • His IHP certification system has certified 10,000 trainers and-counting worldwide in over 15 countries, including more than 200 Olympic coaches in China and South America.
  • His Institute of Human Performance was voted among the Top Ten Gyms in the US.
  • JC’s authored 17 books and manuals and produced over 70 DVDs. He has published more than 300 articles, many in peer-reviewed journals such as the NSCA’s Strength and Conditioning Journal.

JC’s Institute, Books and Products

Check out JC’s NEW release!

…and also

Functional Training

The Essence of Program Design

The Institute of Human Performance (voted to the Top Ten gym in the nation)

IHPU (Institute of Human Performance University)

 

Visit The IHP Pro Shop for all of JC’s educational materials, equipment, and programs

Download Free HGS Workouts

Special Offer:
Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution


Episode 137. 17 Must-Have Principles for Physique Transformation

Episode 137. 17 Must-Have Principles for Physique Transformation

★★★★★
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Show Notes

Scott opens up and shares his list of 17 foundational conditions and habits necessary for anyone who’s truly serious about transforming their physique.

Too many people major in minor details. Don’t focus on incidentals; principles deal with foundational topics. These following principles support a program but are not the program itself.

 

You must have…

  1. A penchant to work toward your goal with a work ethic greater than the one you have now.
  2. A will-do attitude, not a can-do attitude. Are you a doer?
  3. A sense of resilience over a sense of illusion. You’ll need to deal with challenge life throws at you.
  4. A desire for preparation.
  5. Simple mantras to recite to yourself. Example: Quitters never win and winners never quit. Find a short saying that grounds you.
  6. Ownership and responsibility for the process and the goal. Blame = B-Lame.
  7. A positive, productive, constructive attitude.
  8. Deeper dedication that extends beyond convenience. True dedication shows up when obstacles appear. Actual vs. fantasy dedication.
  9. A belief in yourself.
  10. A developed sense of pragmatism. Ignore gimmicks and claims of quick fixes. If it doesn’t feel like work, it won’t work.  Be real about what’s required to achieve your goal. If you expect a lot for yourself, expect a lot from yourself.
  11. Self-discipline as a foundation, applied daily.
  12. More humility than pride. Proverbs says pride goes before a fall. There will always be others who are better than you.
  13. A plan, including a contingency plan. Should be common sense, but common sense isn’t all that common.
  14. A healthy perspective on circumstances and on doing little things well. Doing little things well will help you do the big things right.
  15. Higher standards for the task at hand. Extraordinary achievements require extraordinary efforts.
  16. A healthy, mature approach to mistakes, including learning lessons from your mistakes.
  17. An “I want to earn it” approach, as opposed to “I want to have it”.

Go even deeper by checking Scott’s book How to Train for a Better Physique.

 

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Episode 136. A Conversation with Coach Dan Garner

Episode 136. A Conversation with Coach Dan Garner

★★★★★
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Show Notes

Strength coach and nutrition specialist Dan Garner joins Scott for a conversation about the fitness and nutrition industry, coaching, and what differentiates true experts from the pretenders.

 

“A great coach aligns talents with systems.” – Dan Garner

  • Dan is co-founder of Hockeytraining.com and owner-operator of Team Garner, Incorporated. He began his career as a base level personal trainer at Gold’s Gym.
  • Dan’s clientele includes young, old, and average people looking to get fit, as well as top business executives, athletes in the NHL, NFL, UFC, and MLB. Among his clientele are Super Bowl champs and UFC world title holders.
  • It’s a crazy world [in the fitness and diet industry.] Someone always wants to take credit for someone else’s work.
  • In a lot of cases, a great athlete can make a bad coach look good, because the great athlete was always going to be good. The coach overstates their importance to the process. On the other hand, a great coach can elevate the performance of an average athlete.
  • A great coach can unlock “dormant performance.”
  • Slotting the athlete into the right system allows their dormant performance to be unlocked and their potential to be realized.
  • The online world of fitness and nutrition can be very confusing and misleading to the average person.
  • Someone with a large online following can be respected as an expert, even if they’re not truly authoritative.
  • Dan travels around the world to speak on fitness and nutrition, and can do so without notes [because he actually possesses the knowledge.] Some so-called experts with huge followings—who do an Instagram post or two a week—never present, because they’re insecure about defending what they know in a live public forum.
  • Repeat a message often enough, and it becomes a version of the truth, aka “alternative facts.”
  • Scientific studies can be misleading. Some scientific studies are performed solely to market a new product. Ask: where is the balance of the research leaning?
  • Scott shared a story of a successful fat burner that grossed $450M: Nine studies were commissioned to prove effectiveness; seven showed no effect; one showed it “may” contribute to fat loss.

 

More coaching wisdom, in 25 words or less:

  • People love to hear good things about their bad habits.
  • Bind yourself to someone who truly wants to help, and doesn’t have a hidden agenda.
  • Beware the expert who’s selling supplements.
  • Sometimes, failure is the fault of the client.
  • The difference between a programmer and a coach is that the programmer coaches the routine, and the other coaches the whole person.
  • Sustainability of a program should always be in the background. Move the client toward [positive] lifestyle change.
  • Being jacked-up doesn’t mean you know anything [about training].
  • We should look toward people don’t have a “before” picture, because they’ve always looked good.

Download Free HGS Workouts

Special Offer:
Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution


Episode 135. How to Never Fail on a Diet Again

Episode 135. How to Never Fail on a Diet Again

★★★★★
Enjoying the Podcast?
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Show Notes

It’s no secret that dieting is a popular New Year’s resolution. It’s also no secret that many people fail to achieve their diet goals. Scott shares a proven approach to dieting that leads to long-term success.

 

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”
Paul “Bear” Bryant

  • There are no magic diet pills, or workout programs.
  • It’s not about can you do it. It’s about will you do it.
  • Making the diet about the “numbers” leads to failure. Instead, make it about character development.
  • Character is why some succeed and some fail.

“Character is a set of dispositions, desires and habits that are slowly engraved.” – David Brooks, The Road to Character

  • We tend to eat how we live, and we tend to live how we eat.
  • Cheating on your diet is just cheating on yourself.
  • Commit to yourself, not to a diet.
  • Treat yourself like you are someone worth taking care of and committing to, then act accordingly.
  • The more difficult the [diet] rules, the harder the diet will be to adhere to.
  • Invest in following rules which are grounded in a set of principles.
  • Escape the battle mindset: battling cravings, or battling hunger.
  • More backbone. Less wishbone.

“We are what we repeatedly do. Excellence is not an act, but a habit.” – Aristotle

 

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