Originally posted on EliteFTS.com

Mastery of skills, or practical knowledge, is of critical importance in the self-identity of man and, indeed, is a cornerstone of civilization. The mastery of skills allows us to create, innovate and achieve in our rapidly changing society. The creation of both tools and objects of art is one of the differentiating factors between humans and animals. Sure, there are some animals that create limited tools or works of art, but there is a clear difference in the human scope of creation. For example, in nature, specific ‘tasks’ may be passed down or the ‘art’ that the rare animal may create is biologically driven and usually just a display for the mating process. The art and tools produced by man are far more diverse and complex than anything you will find in the animal kingdom, owing to man’s rational thought and individual choice.

Mastery of a skill first requires both humility and confidence. Confidence certainly fits the generally accepted mold of the alpha male, as it should. Without confidence, we can never start the process of skill mastery and we certainly can’t hope to complete it. The question is, where and how does humility fit into this process? Without both confidence and humility, one’s ability to learn, grow and create will be severely limited. Each of these traits must be carefully balanced to maximize one’s ability to learn and contribute. Confidence will get you moving because you believe in yourself and your capabilities. This starts you on the path to a new skill. But once you jump in, you must temper that confidence and accept being humble in order to learn and master that skill. You can see this not only in the elite level of sports athletes and coaching but in nearly any other field that requires mastery of skill or knowledge. The master level is often confident but at the same time grounded and humble and always learning.

I learned these lessons in the engineering and business worlds. Some of the highest performers or highest contributors I observed weren’t necessarily the smartest people in the room. They were the ones who recognized that not only did they not have all the answers but not any one single person would. They asked the most questions or were successful in engaging all the stakeholders of a process. Their humility in accepting that they didn’t have all the answers combined with their confidence that they could get the desired results led to a high level of contribution.

As a young, highly intelligent individual, I simply wasn’t contributing at that level, as I let my confidence and cockiness in my abilities interfere with the humility I needed to grow. So I began to adopt these methods. I began asking more questions, digging further to understand the systems, asking for input, seeking mentorship and collaborating with all levels of those involved with the process. Realizing how little I knew forced me to take the action needed to exponentially grow my knowledge, understanding and skill and thus increase my results.

RECENT Using Your Body’s Mobility and Stability Mechanisms to Drive Performance

I also began employing these same concepts to my hobbies with similar effects. My skills in the fields of strength training, coaching, human movement, engineering and fabrication began accelerating. The more I sought out mentors and said “I don’t know” or “tell me more,” the more I learned and the more skilled I became.

A couple common phases that articulate this point of humility are “the day you think you know everything is the day you stop learning” and “the more you learn, the more you know that you don’t know.” Everyone has heard these phrases, but practicing and livingthem doesn’t come naturally. It usually only comes with purposeful action. Try spending a little time with most any expert in his or her respective field and you might be surprised by the context of the conversations. Sure, you will find some cocky, self-assured people, but the majority of truly knowledgeable experts are people who will offer a number of answers to the same “big picture” questions in their field. Compare this approach to that shown by relatively low level people in the field. The lower or intermediate level skilled person who wants to “display” mastery will jump at the opportunity to offer singular, definitive answers to those same questions. The inexperienced person is attempting to demonstrate to you, or possibly to himself, that he is competent and a master of his trade. By providing rigid answers without seeking additional input, he has not only proven his inexperience but his fate of never becoming a master.

Frequently, we see misdirected confidence and lack of humility in ineffective leaders. Overconfident leaders often have big dreams or ideas, but their projects invariably get derailed by the overlooked details. I imagine these leaders thinking, “I’m a big picture person. I don’t need to know the details.” The key to their failure is that they lack the knowledge to implement the idea and they lack the humility to acquire that knowledge. Some leaders will delegate the forming or implementation of their vision to their subordinates who don’t have the knowledge to analyze the effectiveness or the progress of those details. This results in a plan that can’t achieve the original vision or one that is filled with unintended costs or consequences. Even those ‘big picture’ people must know how to implement their vision. If the success of their ideas depends entirely upon the skill of their subordinates, they are abdicating their position of leadership to become a figurehead and one of no real importance to the creative process.

In order to achieve and acquire new skills, you must be confident in your actions but humble about your understanding. Display the confidence and courage to say “I can and will do this” and the humility to know that there is always a better way. I’ll leave you with Socrates’ old claim, that what he knows most assuredly is that he doesn’t know. Ignorance is also the beginning of wisdom.

The Duffin Movement Systems

A Complete Education on Coaching and Cueing Barbell Movements Based on Operational Mechanics vs Peripheral Observation while Learning to do a Full Movement Assessment and Corrections on the same principals

Background on this Approach

This is the only complete approach like this being taught. It is not only innovative but grounded in science pulling form multiple disciplines to create this unique system. Chris has been a competitive athlete for 25 years achieving multiple world records and 15 years of coaching. He has combined that experience with his engineering and continuous learning mindset. By seeking out and learning directly from some of the best rehab and sports clinicians around that set the course for the rest of the field, he has been able to collaborate, refine, and test this approach over the years.

In addition to his own records Chris is an even more successful coach having coached more All-Time Record setting Powerlifters than any other Coach in the world.

What you will learn

- How to coach and cue the core lifts based on operational mechanics vs peripheral observation

- How to use the core lifts as a full movement assessment

- How to then apply correction to:

• Scapular Stabilization
• Scapular to Core Integration
• Shoulder and Thoracic Mobility
• Core Stability (Proper IAP and Breathing Patterns)
• Glute & Adductor Balance and Core Integration
• Hip Mobility
• Bulletproofing the Back or Training with Disc Injuries Safely While Rehabbing

- Special exercises for developing weak areas or firing pattern issues.

- Mental preparation to achieve success as an athlete, coach, career, and life.

- Open Q&A on

• Program Organization
• Velocity Based Training
• Any other topics

DMS Certification has 2 Phases

• 2 days of intensive hands on training
• 90 day online course diving deeper than we could ever go in a 2 day weekend (Certification is not guaranteed)

The DMS Certification is for YOU, if…

• You’re finally ready to learn how to perform and coach the Power lifts the RIGHT way
• You’re tired of spinning your wheels and wasting your time
• You want a COMPLETE EDUCATION, not just another expensive piece of paper to show to your friends
• You LOVE learning and making yourself better
• You LOVE sharing what you’ve learned with others to help them become better versions of themselves, too!

Where and When?

September 26^th & 27^th

Potent CrossFit - 1731 Ginesi Drive, Freehold, New Jersey 07728

Register now as seating is limited!

UPDATE as of 7/12 LESS THAN 10 Seats Remaining!!!

6 month zero interest financing available Finance via paypal bill pay (US customers only). Select Paypal Credit as your checkout option to qualify.

Sign Up Here

I recently had the opportunity to speak with Brett McKay of the Art Of Manliness. If your not familiar with this site your missing a great thing. This site is full of articles and podcast for ALL THINGS manly related with a lot of great info on important topics that have been lost in the last few generations.

The breadth of topics is awesome and always engaging and interesting. Primary categories include Dress & Grooming, Health & Sports, Manly Skills, Manly Skills, Money & Career, Relationship & Family, and a Man’s life. Don’t take my word for it, just click on the link and scroll through a few articles and you will find something that catches your interest. It is a great resource for all men and highly entertaining in a good way.

Besides posting manly topics to help curtail the emasculation of men in todays society Brett is also a lifter as well. So I couldn’t turn away his request for an interview and podcast. And as I expected it was a great time and I hope you enjoy it as well. Now if only Brett and my other favorite author on Masculinity would have Squat off….

Our conversations is recorded on this Podcast.

Article originally posted on EliteFTS.com

The author is Brandon Senn who is a trainer and member of our Coaching Team at my gym Elite Performance Center. I have worked with Brandon for a number of years and you may find him featured in some of my coaching videos as well.

Louie Simmons has been without a doubt one of the most iconic (and at times controversial) figures in the strength world over the last 20 years. Louie’s gym (Westside Barbell) has become what many people identify as the conjugate system. Westside may be synonyms with max effort, dynamic effort, repetition effort and a whole host of other special methods but is that what really makes up the conjugate system of training? Should the conjugate system and the conjugate method be used interchangeably and is Westside conjugate and Russian conjugate comparable? If you believe that the conjugate system was meant to revolve around accommodating resistance (bands/chains), a weekly micro cycle of max effort, dynamic effort, and the occasional repetition effort methods this is something you need to read.

The Birth of The Russian Conjugate System

The original conjugate system (referred to then as the coupled sequence system, CSS) was originally developed under the Dynamo umbrella of the Soviet Union in the late 60’s-early 70’s. From a macro view the CSS is a systematic development tool used to organize multi-year training. At that time for the Soviet Union that meant entering youth athletes into schools of physical preparation with the objective of identifying and developing those athletes who had potential through their careers to compete at national, and international levels. By taking a multi-year approach to training, these schools were able to thoroughly develop a general foundation of trainability general physical preparation (*spoiler alert* they didn’t sprint with a prowler until they puked to do this) and prime the adaptive response for future specific physical preparation (SPP) and intensive unidirectional loads.

For youth athletes the physical preparation schools served as a long term development tool that highly discouraged early specialization of any one sporting activity. The primary goal of the early prepatory period of an athletes career was to progressively develop motor skills and movement dynamics while sequentially developing their adaptive levels for later phases. Even though the overarching system used for athletes was the conjugate system (think long term building block development) the actual training programs of youth and lesser qualified athletes through the initial years of training would lend itself to a concurrent (multiple qualities developed at once) structure.

For qualified athletes (intermediate – advanced) who have successfully fulfilled the requirements of the early prepatory periods, a shift from concurrent training to phases of greater specificity and unidirectional loading (1 or 2 specific qualities) was made. During this period, skills gained from previous prepatory phases were not actively developed but rather maintained with maintenance levels of loading. Instead of attempting to improve the many non-specific abilities gained during the early stages of training, athletes now sought highly specific training organized to maximize competition performance and career potential. Remember, all of this is taking place over the course of many years. Depending on the qualification of the intermediate – advanced athlete they would spend the majority of their training at either end of the specificity continuum. In either instance all athletes regardless of qualification would spend time at both ends of the continuum, the only major difference being those of lesser qualification were allocated more time to developmental exercises while those of higher qualification would spend the majority of their time training highly specific exercises.

Continuum of specificity of the competition style back squat

The “System” vs. The “Method”

Without thought the conjugate system and the conjugate method are terms used to describe training variables almost always interchangeably. This is probably not the biggest issue in everyday talk but for the purposes of this article (and more technical writings in strength and performance) it will be important for us to define the terms as they do not always refer to a uniform tool. A system is a an organizational tool used in the application of training means and methods (applicable in the short and the long term). A training means is the motor ability or quality. A method is the non-motor quality training stimulus. In layman terms, a system is the overarching organization of training, a means is the specific exercise or modification to an exercise, a method is how the means is applied (sets / reps, specific training protocols, etc..).

We know from above that the intent of the conjugate “system” was to organize an athletes training at a multi-year level. The means (types of exercises) that were implemented into that system took a sequential building approach at the micro and macro level. In the early stages of training blocks athletes would train non-specific or developmental lifts that had a low-moderate correlation to the competition lifts (we will assume we are talking about lifters here). As the training block advanced and athletes neared competition only the most specific exercises that had the highest correlation to the competition lift were trained. In each exercise classification (non-specific – highly specific and every sub category between) a pool of many different exercises were utilized. This is in essence the original conjugate “method” (remember a method is not a system). The first implementation of the conjugate method was by the Soviet Olympic Weightlifting team in the early 70s. They took 20-45 SPP (specific physical preparation) exercises that were organized sequentially to build off one another towards preparation of the competition lift. These specific exercises rotated both at the micro and macro level while the frequency with which each individual exercise appeared during training was based off coaches evaluations of the athletes needs as well as the overarching continuum of specificity each athlete was placed under.

A Brief View Into The Creation of The Westside Conjugate

Jump across 5,194 miles to Culver City, CA where a young Louie Simmons is starting to make a name for himself at the original Westside Barbell Club. It’s probably not as important to dive into great detail of what Westside is/isn’t as that topic has been beaten nearly to death in the past 10 years or so. Instead we will point out only the finer details of the development of Westside Conjugate (WC). The creation of WC was by in large developed over the course of 10+ years (mid 60s-late 70s) and comprised nearly completely of trial and error. Many of the great lifters of the early 70s (Pacifico, Annelo, Crawford, etc..) have been accredited by Louie as having a major influence on his training philosophy and ultimately the original framework of WC. It wasn’t until the early 80s that Soviet sport science textbooks became available and utilized to further develop the foundation of WC. Louie has described the scope of WC as a combination of the Bulgarian and the Russian systems of training.

So Whats The Difference

Both the Russian Conjugate and Westside Conjugate rotate means (exercises or variations of) very frequently based off lifter needs and the continuum of specificity. The Russian Conjugate system seems to favor rotation of means based off lifter qualification whereas Westside appears to rotate means off immediate needs and best odds of immediate progression….

Continued on EliteFTS.com

I will be doing a seminar in Hilo HI on Saturday June 20th covering several topics on movement and strength training. Registration will be limited to 25 people. Once the first 25 people sign up registration will close. This will be a combination lecture/presentation and a lots of hands on work. One on One coaching and refining lifting patterns , rehab, and preventative measure techniques. Please bring attire appropriate to train in as well as snacks and beverages for the day. It will be 7-8hr seminar with a lunch break. Lunch will be catered onsite.

10am - 5pm

Registration fees can be financed over 6 months with zero interest via pill pay. Please email [email protected] with any questions or financing link.

We have added an Observation Only seating option. This is an economical approach for those that want to observe but will not included the individual coaching.

Here is a flyer for distribution locally Hawaii.

I have recently decided to exit my career of 18 years advancing from engineering to executive level leadership the last 8 years. This move has been in the works a long time but its taken a lot of work to be prepared for the transition. It is a scary move leaving the comfort of a career I have excelled at and am known for my success. However I’ve reached a point in my life that I need to follow my passion and my dreams full time. I now have the opportunity to spend more time collaborating, learning, distilling, and sharing that knowledge.

My goal is to add value while continuously improving my relationship with the Strength and Conditioning Community by providing proprietary tools and knowledge designed to optimize physical and psychological human potential.

I am excited about that and making this change is worthy of an epic party to celebrate.

Of course my idea of a party is different than what most people would imagine. So before engaging in beer, booze, and food I’m going to push myself to my physical and mental limits while attempting to set records.

I’m going to be doing a 500lb squat for reps challenge. If I hit 19 reps in 60 seconds it will break the Guinness World record for best squat in a minute. If I hit 24 reps it beats an unlisted record form the 80’s when Tom Platz and Fred Hatfield went head to head for reps with 500lbs.

This will be done walked out and with only knee sleeves and belt.

Here is the link and embedded page for the live stream event!!! Please share this post around!

May 6^th @ 3:30 pm PST

https://youtu.be/uONcEvbIwfI

In the interim here is a video to get you pumped up about the event.

I had big goals going into the meet this last weekend. I was feeling really good for retaking the 220 squat record and making a run and bumping up the total record significantly. My weight was the lowest it had been in years going into the meet so I wasn’t worried about the weight cut and new I would be in better shape than I was used to.

However I was also pumped about helping my partner at EPC pull off a 97 person meet in record time. I pride myself in well run meets and was also looking to step up the ‘stage presence’ for our lifters. The week was busy and stressful at work and I took all my deload days and then some working late at the gym prepping for the meet. Building a steel framed 16×14 platform, automating my monolift, setting up software to manage the timing.

Thursday night I picked up Amit Sapir from the airport who had talked me into letting him do the meet despite not being fully prepped. I took Amit with me on Friday after weigh ins as I ran around town all day doing prep errands for the meet and listening to him say, “what are you doing! Your supposed to be relaxing!”.

I ended up passing out on the carpet in my sons room that evening and then waking up later and staying up till past midnight finalizing the flights and meet, results sheet, and meet software. Then instead of sleeping in I was up early running to the meet to finalize a bunch of prep and help train the table help. I tried to get a nap on the floor of my office but didn’t fall asleep but after the rest was feeling refreshed. It wasn’t till warm-ups I realized just how little prep work I had done for myself.

I didn’t have my deadlift socks, my whiskey, meet day supps, or my knee wrap pliers to name just a few things. I started warming up to late trying to sort out some of the details and then just a few lifters out pulled my knee wrap roller apart with one wrap rolled and the other one stuck on the broken machine. In a mad rush after getting my wrap rolled I sprinted to a chair and did the fasted knee wrap job on myself I’ve ever done…. And I may have pushed (thrown) an EPC teammate 20ft who was sitting in said chair. Then sprinted up the platform and to the bar. I unracked the weight still breathing hard and realizing there was no way in hell I could go down and back up with it.

My head was still messed up when I came up again and still wasn’t physically recovered. I squatted it but cut it high. At this point there was either go for it or not so I had 916 loaded on the bar for my third attempt which I didn’t come out of the hole with.

All in all it was an experience I needed. I like to think I can do everything and still keep going. And I keep talking about how I have to much going on in life. But the simple fact is its not sustainable the rate I’m going at. I have to make some dramatic changes in my life to simplify it. I will never realize what I am capable of nor share the gift and knowledge I have with the strength training community the way I want to unless I make some dramatic changes in my life. I’ve been running with my hair on fire for way to long.

It’s time for change…And change is coming.

The Macebell or Gada is a classical training tool dating back centuries. Its original use was in the wrestling for fighting cultures of ancient Persia and India. My first experience using one was about 8 years ago when I attempted to incorporate it for shoulder development and conditioning. As a competitive powerlifter I quickly abandoned its use finding that combined with my powerlifting training it aggravated my wrist, elbows, and shoulders.

However 2 years ago I decided to make another run at using the macebell again. I had been making tremendous gains in shoulder health and mobility with my progression into Dynamic Neuromuscular Stabilization (DNS) and some associated kettlebell work. I decided to try the swing again but focus on some refinement in the movement based on the DNS methodologies. The goal was to simply realize some training efficiency as the swing was a very active warmup. If I could accomplish my rehab, prehab, and warmup all at the same time I would have more time to focus on my actual training.

With the new approach to the swing my shoulder pain that I had been experiencing daily for the last 8 years disappeared after the first 30 days. This is pain that had kept me from sleeping, interfered with my training, and I was only able to manage in the short term with mobilizing and re-seating drills. Gone! I couldn’t believe the change. Being surrounded by powerlifters and strongman I found several other test subjects similar to myself and quickly found that the same thing happened. That was when I decided to develop the tool into what we now are marketing to others as the ShouldeRök™. For further details on the value of the ShouldeRök™ and its impact on eliminating issues caused by open chain barbell movements today done with an open scissor you can watch this video of me presenting on the topic to a room full of clinical rehab specialist.

One of key differentiating features is the easy load ability combined with the length of the product. Most products of this type are shorter which allows for the same weight to be used across a broader spectrum. This approach compromises effectiveness effectiveness of their products but is required for those selling ‘fixed bells’. The length of the ShouldeRök™ is designed to maximize balance as well as the eccentric opening and the requirements for muscle engagement and stability. The ShouldeRök™ is simply a superior product for this reason.

A lot of people regard this as a mobility tool and they are really missing the boat as to the true value it provides. Mobility is an output but it is achieved through developing strength and stability with the proper integration of shoulder to core interactions. The strength and stability are achieved with the proper cueing patterns and core stabilization while applying dynamic load as the shoulder moves through its entire range of motion. In addition all the supporting muscles of the shoulder girdle are engaged and develop particularly as you add progressive load. The ShouldeRök™ and ShouldeRök™ method provide strength development, improve stability and shoulder to core integration, and increase mobility. These improvements are made all with the use of a fun and highly efficient warmup or cool down to any workout.

Over the next year and a half after realizing these changes in my shoulder health I continued to refine the DNS inspired cues and approach to the swing. I also put on my engineering hat and decided to improve the product itself. I lengthened the bell and improved the balance with proper material selection giving it a very unique swing characteristic compared to others on the market. We had some shot loadable bells in the gym but it was such a pain to change the weight that it was never done. With micro-loading progression and small weight differences making a big impact between one athlete to the next I felt that changing weights quickly was a critical piece. I chose to have it plate loadable with Olympic plates. This allowed for developing a loading method that would ensure the safety of the lifter and those around them. Having a weight fly off the end of a bell just wasn’t acceptable, or compromising the proper handle size to use 1” plates. For comfort and control I added knurling and flaring of the handle. The handle has 14″ of flaring so that shorter lifters can choke up on the handle and use it as a shorter device.

The ShouldeRök™ was branded as a separate product than just a macebell due to the unique nature of the specific coaching cues that are provided to customers and significant design refinement of the product. It is simply the best product of its type on the market and video series with it was developed by one of the best strength athletes and strength coaches in the world today.

It’s time to get strong! Its time to get your ShouldeRök™ today!

ADDENDUM - Recent Reviews

IMPROVE SHOULDER MOBILITY AND LOOK LIKE CONAN THE BARBARIAN

Craig Marker, Ph.D., CSCS, SFGII, is a fitness enthusiast who has spent his life trying to help people improve their lives. He is a professor at Mercer University teaching psychology and research methods.

GARAGE GYM REVIEWS – SHOULDEROK

I’ve created this site to provide honest reviews as well as instructions for DIY equipment. There is an absolutely absurd amount of equipment available for purchase today, and I will help guide you through what is worth using, and what is not.

Last week I took a trip to visit my friend Mark Bell at his new facility. We had a great time shooting interviews, podcast, and some great instructional pieces I did with some of his athletes. I’m looking forward to these pieces coming available on the public domain for you to see in the coming weeks.

On the last day before catching a flight out of town we decided to do a quick Q&A from the social media following and posted up request to questions just before the final workout of the visit. Unfortunately there were so many questions that came in we were barely able to get to a fraction of them, but hope that you enjoy the ones we were able to get to.

Additionally here is the workout video for last week which covers the time at SuperTraining.