My Top 3 Conditioning Exercises

You should all know by now that I can't stand cardio equipment like treadmills and elipitcals. They destroy your knees, tighten your hamstrings, cause crowbar hips, and are more boring then a Sunday game of scrabble with your grandmother.

I want to share three of my favorite conditioning exercises. First, here are three reasons why I prefer them over traditional cardio equipment:

1. Cost-How much does a treadmill cost today? I will tell you, between $500-$25,000 dollars. Yes, there are treadmills that sell for $25,000. The best thing about these conditioning exercises, the most your going to have to spend is $300 for a good sled.

2. Time-I always say it is more about intensity, not the duration. If you are leisurely jogging on the eliptical, shortening your hammys each stride, your not going to get much out of it. However, if you are racing back in forth pushing a plate in a group motivating each other, with maximal effort, you're going to get a lot out of it!

3. Fun-Who wants to stare at wall, magazine, or television as they run in place? With these conditioning exercises you're challenging yourself, competing against others, and after you puke up your lunch, you had some fun with it.

Now, here are three of my favorite conditioning exercises:

1. Sled Push: There is no better way to end a great workout then to push the sled a few times. The sled works the body in several ways. It obviously is a conditioning exercise because your sprinting up and down the track, pushing it as hard as you can. It is HIGHLY sports transferable as you develop incredible leg strength, drive, and power. My favorite way to push the sled is in a "suicide" format. For example, push it 5 yards, then back to the starting point. Then push it 10 yards, and back to the starting point. Push it 15 yards, and return to the starting point. Can you make it to the 25 yard mark? Are you working harder, burning more calories, and developing more skills compared to running a treadmill? I'll let you answer after you give it a try.

2. Plate Races: Plate races are very similar to sled pushes, the only difference being you can add weight to a sled. Plate pushes can be done on turf, or if you wrap the plate in a towel it can be done a basketball court. I typically use plate pushes over sled pushes when I am coaching large groups as you can give everyone a 45lb plate, and not have to worry about purchasing 8 or 10 sleds. Same techniques apply like staying low, driving your knees to your chest and your toes into the group. As long as they have good technique this is a great finisher for groups, as you have them do X number of laps in a race style format. Some say this is more challenging then a sled push because you are lower to the ground. I will leave that for you to experiment with. The question that I can answer is, does this compare to a run on the treadmill? Hell No!

3. Metabolic Circuits: These are a great way to get conditioned while still doing resistance training. Metabolic circuits are just a group of exercises done in interval style fashion with minimal rest. Here would be an example:

KB Swings

Push-ups

Renegade Rows

Burpees

BB Push Press

Dips

Chin-ups

Medicine Ball Overhead Slam

Complete each exercise for 30 seconds before immediately moving onto the next exercise. Rest 2 minutes at the end of the circuit, and repeat for 3-5 rounds.

How is that treadmill looking?

My goal here is not to dis cardio equipment, because it does have its place in the fitness world. However, with Spurling Training Systems focus on athletes and high performance training, treadmills are better used for coat racks. I hope I opened up your mind a little to the world of conditioning, and I challenge you to try these exercises next time your in the gym.

I have some exciting news that I will be unveiling this week on the Facebook page so be sure to subscribe if you have not already, and stay tuned!

As always, if you have any questions, comments, or suggestions, please don't hesitate to contact Spurling Training Systems.

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems, LLC

spurlingtrainingsystems@gmail.com

Single Greatest Lifting Movement

What do you think is the single greatest lifting movement?

Benchpress?

Deadlift?

Shrug?

No, no, and no. Ladies and gentlemen, I introduce the goblet squat. The goblet squat is probably the greatest lifting movement to get someone to squat with perfect form. In today's society we have too many people sitting 8-10 hours a day, too many people spending their evenings on a hamstring tightening eliptical machine, and too many people that straight up don't know how to squat.

This toddler has absolute PERFECT squat form. The issue is, as we grow today, we loose the ability get into that position. How many of you can get into that position right now? Probably a lot of you think you can, but then when you try you are struggling to reach the 90 degree mark. This is simply because from our sedentary life styles and improper technique, we develop tight ankles, knees, hips, hamstrings, and lower backs. This causes us to have a "kyphotic" or rounded back when we squat. It also causes us to want to come up on our toes instead of driving through our heels, and causes pressure on the knees as we don't stick our hips back, but instead put our knees over our toes.

How do we fix this? Let me introduce you to the goblet squat:

This may seem like a very simple exercise. However, in my opinion it is the best teaching movement when showing somebody how to squat. Refer up to the picture of the toddler above. Can you get into that proper squatting position? If not, why are you going to throw one, two, three or more hundred pounds on your back and try to squat, if you can't even get into that position using your own body weight?

The goblet squat is good for several reasons:

*Anyone can do it-You can use anything from a 2.5lb dumbbell to a 44kb kettlebell. So whether your teaching the 15 year old football player or the 65 year old retiree, this exercise is great for everyone.

*It forces you to stick your hips back and drive through your heels-By holding the weight in front of you, it forces you to sit back on your heels, not bending with your knees, but having the first movement be at your hips. If you push through your toes, you are going to fall forward, thus forcing you to properly push the weight through your heels.

*It helps in maintaining a tight back, keeping your chest up, and having a strong core throughout the movement. Again, by holding the weight in the front, you are "forced" to keep your chest up, maintaining that good arch in the lower back, to prevent the weight from falling forward.

*It still builds strength-Even though it is a great teaching tool, the goblet squat is still an excellent strength exercise, building strength in the glutes, quadriceps, and hamstrings.

So, before you go throw 315 on the bar next time, just do a simple bodyweight squat, and analyze your form. The goblet squat may be your next best friend.

Any questions, comments, or suggestions, please don't hesitate to contact me.

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems, LLC

Kennebunkport, ME

spurlingtrainingsystems@gmail.com

Surviving Thanksgiving

Here is a blog post I did back in 2009. The same rules still apply. Enjoy the read!

Surviving the fatest holiday in America

The amount of calories consumed in a typical thanksgiving dinner isastronomical. If you sit down and think about what you put into your body between the turkey, potatoes, stuffing, appetizers, and desserts, it is very easy to consume well over 10,000 calories. That is all in a matter of 8 hours!!! The worst part is, on that day you do nothing but sit around, shoot the shit, and watch football. It back tracks even more to the whole week. I commonly hear people say, "Oh, its the week of Thanksgiving, I'll just get back on track next week." That next week turns into next month and that next month turns into a new years resolution to lose those 20 pounds that you put on since the week in late November when this all began.

Thanksgiving meals are not all that bad if you do it right. Here are a few tips that will be helpful in keeping those pounds off on turkey day.

Most gyms are open a few hours on Thursday so try and sneak in a workout.The best time would be about an hour before you consume all that glorious food. That way, when you return home, shower and begin to stuff your face your metabolism is screaming and at its peak for digestion.

I know as you are reclined back watching the Detroit Lions lose, you will probably have a ice cold beer in your hand. I'm not going to saydon't have it, because although that would be the best decision, for most it is not realistic. However, try to avoid excess alcohol and avoid sugary drink such as soda. Stick with water.

Avoid, high carbohydrate foods. You all should know by now that unused carbohydrates are stored as cutaneous fat. That means, limit your carbohydrates. Try to fill up on foods like turkey, nuts, and vegetables. These foods are relatively low in carbohydrates and will keep the pounds off.


Enjoy your dinner and eat it slowly. It takes a good twenty minutes or more for your body to realize that you are eating. So take it slow, enjoy the company, and eat the food slowly. You won't eat as much and will become full quicker.

I'm not even going to mention dessert. Everyone knows it is not good for you. Whether or not you eat it is up to you. Just think before you eat it. Summer is only 6 months away. Is that brownie sundae really worth it? Really? I think not

I hope everyone has a happy and safe Thanksgiving.

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT

SpurlingTraining Systems

spurlingtrainingsystems@gmail.com

100 gram carb cure

Through both research and experience one of the best things I have found you can do to help with fat loss is to apply this simple rule: Limit yourself to no more than 100 grams of carbohydrates per day.

It works for several reason.

1. Easy to remember: Meal plans, calorie counting, carb cycling, low fat, high fiber, I could go on, and on. The thing is, people want to be simple. Having someone eat at a scheduled time, with certain foods, is almost near impossible. The guideline of 100 grams of carbs or less is simple to remember and simple to follow.

2. It's low enough : At 100 grams of carbs each day, you won't be going into ketosis. However, it is low enough that you won't be stroing any excess carboohydrates as you tuck under the sheets at night.

3. It's high enough: At 100 grams that leaves you plenty of room to get in carbs at the most imporant time, before and after your workout. We all know that is a crucial time, and with 100 grams a day, you still have plenty to spare.

4. Forces decisions: You only have to remember one thing, no more than 100 grams of carbs. It forces you to make smarter decisions, choosing better foods, cutting out junk foods, and picking things that will keep you full.

5. Schedule: You always here the recommendation to eat 5-6 times a day. Well, if you eat 5 times a day, do the math, that is 20 grams a meal. It works out perfect, and would look something like this:

Breakfast: 20gms

Lunch: 20gms

Preworkout: 20gms

Post workout:20gms

Dinner: 20gms

Obviously, carbohydrates is only one part of the diet. However, high-carbohydrate intake is the number one reason for fat gain. So, follow the simple rule, 100 grams of carbs or less every day, and I am sure you will see results in no time.

Remember, it all comes down to fundamentals and basics. Far to many people try to make fitness and nutrition more complex then what it is, if you follow simple rules like this one, you WILL see results.

Stay Fit,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems

PO Box 804

Kennebunkport, ME 04046

(978) 994-1557

spurlingtrainingsystems@gmail.com

Going with the flow

Life is full of surprises, as we all have experienced in one way or another. You may have a routine of going to the gym everyday at 5:00pm, but things come up. Having the ability to take your workout "routine" and make it flexible enough to support life's crazy adventures is a true skill. You have heard me mention Eric Cressey before, and I will continue to mention him. I learn a lot from him, and when I really enjoy something that I think you all should read, I share it. Here is a great blog put out by Cressey, with some great videos, on why your workout shouldn't be "routine."

I want to thank everyone again for their continued support of Spurling Training Systems. We had a great first week, with new clients already signed up and getting after it! The website is under construction with hopes of getting out in the next week or two. As always, if you ever have any suggestions, feedback, or questions, please don't hesitate to contact me.

Thanks,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems

PO Box 804

Kennebunkport, ME 04046

spurlingtrainingsystems@gmail.com

Sunday Funday!

A typical Sunday is usually filled with excess sleep, a plethora of football, and far to many calories. Although I support everyone having a "cheat" day or an "off" day, you can still have fun on Sunday without having to loosen a notch on your belt.

Sure you need time to sit back and relax, catch up on the week, watch some football, and maybe have that piece of pizza you have been craving since Monday morning. However, can you find an extra 10 minutes in your day? Of course you can! One of the most time-efficient workouts is something called Tabata. Created by Izumi Tabata, this is one of the most intense workouts designed to be completed in single digit minutes.

"The rate of increase in VO2max is one the highest ever reported." -Izumi Tabata, Japan

There are several variations of the Tabata workout around, but the original is outlined as follows:

*5 minute warm-up

*8 intervals of 20 seconds all-out intensity followed by 10 seconds of rest

*2 minute cool-down

*Medical Disclaimer*

Although short in nature, this is an intense workout. It should not be completed by beginners nor people with any musculoskeletal injuries. I recommend you receive a fitness evaluation before completing an exercise program.

Here is the Tabata workout that I completed this Sunday:

5 minute aerodyne bike warm-up

8 stations (20 seconds all out intensity, 10 second rest between each exercise):

-Push-ups

-Chin-ups

-Dips

-KB swing

-KB clean and press

-Sled Push

-Rope slams

-Med ball overhead slams

Cool-down

So in 9 minutes, plus cool-down, I got a full-body workout that jump-started my day, gave me a boost in metabolism, and burned a few calories.

You can't beat it for a Sunday "off" day!

Enjoy the rest of the weekend, the snow, and of course, GO PATS!

Best,

Doug Spurling, CSCS, NSCA-CPT

Spurling Training Systems

PO Box 804

Kennebunkport. ME 04046

(978) 994-1557

spurlingtrainingsystems@gmail.com