Are You Serious?

This post is intended to highlight the recent progress of one of my coaching clients, Brian. An always intense and committed trainee, Brian had originally hired me to coach him on the mental aspects of his preparation for the 2014 CrossFit games. As a masters competitor brand new to the sport, he knew that he would need every edge that he could get, and was willing to do whatever it would take to enter the event in top form.

In our second session of phone consultation, he began to outline for me what his current trainer had him doing in terms of strength training. Brian had ascertained that developing his base strength would be his greatest strategy over the next several months, since his conditioning was already solid. The plan was to get nasty strong, and then transition to more CrossFit specific training as the games drew nearer. I voiced my concerns about the methods that his current trainer was using with him as he voiced his about his lack of satisfaction with his rate of progress. On paper the trainer was showing him how he would arrive at the strength numbers that he sought over X amount of months, constructing a chart rife with percentages, set numbers of reps per workout, charts, graphs, and probably even a schedule for how often he should visit the bathroom each day.

While Brian is a charts and graphs guy himself (seriously, I’ve never seen a more organized person), he was unimpressed with the outcomes that had been produced at that point in his training relationship with this not inexpensive, well pedigreed trainer. In an effort to destroy the mental barriers that I had perceived regarding his ability to progress at a more rapid rate despite his age (47), I assured him that if he were to train here with me that he would be hitting many of those numbers in less than one third of the time that his trainer was projecting. Now, knowing him better than I did then, I can say that he responded in “true Brian fashion” by informing me that he would now be traveling a three-hour round trip to come to Greyskull and receive hands on training with me. Brian’s level of commitment is awesome, and his proactive nature is not paralleled by many.

What happened next was an initial meeting, followed by a first training session. Brian voiced his commitment during that first hour, and told me that he would be here as often as need be. Not wanting to see the guy put twelve hours or more per week in the car getting there, nor shell out the amount of money necessary for full time training one on one with me, I assured him that if he made it down to me once per week I could construct a program for him to follow at home (Brian built a truly impressive home gym).

Developing his program took a bit of work. I don’t throw “cookie cutter” programs at clients, so it takes me a bit of interview as well as observation and data review to determine what the optimal course of action is going to be for the individual. Brian understood this, and one night after he had been under my tutelage for ten days or so, we convened on the phone and I laid out to him his custom program (which he had in excel sheets within minutes I’m sure).

Since then I have seen Brian religiously for his weekend session, and he has sent me updates on his sessions at home. His progress has continued at a rapid rate, much more to his liking, and will continue to do so as a result of our combined efforts.

Below are some of Brian’s words regarding the last eight weeks of his training, with me at the helm.

John,

I’m writing to share a recap of my strength increases and physique changes in 8 weeks while using your program. My goal was to increase strength while maintaining my body weight of 172lbs. Hence, I would need to build both muscle and muscular strength.

All other factors of diet, sleep and supplements remained the same during the 8 weeks as they were for the preceding 3-6 months. I continued using a “Paleo” diet with a few cheats each week, made sure I slept an average of 7 hours a night and did not change the few supplements (Red Yeast Rice, Drenamin, Fish Oil, Vitamin D3, ) that I have been taking.

My strength increases are listed below. I also sent before and after pictures (separate email due to file sizes).

Exercise Baseline After 8 wks

Push Press: From 150 x 14 to 185 x 14 (rest pause)

Press: From 128 x 12 to 145 x 11 (rest pause)

Incline Bench: From 185 x 9 to 190 x 8 (rest pause)

Close Grip Bench: From 173 x 16 to 185 x 16 (rest pause)

Chin ups +25 lbs: From 15 to 25

Weighted Chins: From 40 lbs x6 to 60 lbs x6

Back Squat: From 300 x 5 to 325 x 6

Sumo Deadlift: From 310 x 9 to 365 x 8

Deficit Deadlift: From 275 x 13 to 315 x 13 & 375×5

(provided two end points because of rep ranges)

I loved using your training methods because it allowed me to train intense, while not getting injured and being able to recover. The last two factors (no injury and recovery) really impressed me. I’m 47 years of age, which makes them critical considerations.

I definitely plan to continue following your program(s) and I look forward to the strength and mass increases to come.

Thanks,

Brian

You can see that Brian was able to make remarkable progress in the eight week period that he was working with me despite the fact that I altered NOTHING in terms of his diet and supplementation (I should also note that Brian is 100% natural and is not using any PED’s). Literally the only difference is the program that he is following, and my guidance with regards to the requisite intensity.

Also note that though Brian is training one on one with me, he is only doing so for one session per week. The majority of his work is done at home without my supervision.