Tagged as: allandale

The Breaking Point

Kalin

On the left: Kalin Before Lion Pride Boot Camps
On the right: Kalin after 3 months of Lion Pride Boot Camps

There is a point in some of our lives where we tell ourselves that enough it enough. We become sick of who we are or what we are becoming. We know that if we continue down that particular road, nothing great will come of it. In the fitness industry, we see it all the time. The point where people have physically taken themselves to a point they don’t want to be or continue to go. Some get tired of it, workout a few months and then go right back to their old ways. But there are the others who reach the breaking point.

Kalin Dudley, a Lion Pride Boot Camp athlete, was one of the few who reached his breaking point and did something about it. “I was officialy obese” he says. He was weighing in at 250 lbs and 30% of that was body fat. As a husband and soon to be father of 2 twin boys, Kalin took control and still continues his journey with us. His results? Within a couple of months Kalin was down 20lbs and took his body fat down to 22%. As an owner of his own business which he runs at home, Kalin found himself in a continuous state of laziness which usually lead to boredom eating. Now, he has lots of energy which in turn has increased his activity levels too! “It has truly been a life saving decision” Kalin says. And as a soon to be father, he won’t be the only one thankful for making the change.

OTL couldn’t be more happy for Kalin. He has been such a great attribute to the OTL community and we are honored to help him continue his path to a longer and healthier life.

An update:  Kalin is 3 weeks into the Pump and Shred program with OTL Coach, Coach Courtney Carlisle. His results are sure to continue as he dives head first into making a change with his nutrition for life!

 

If you would like to know more about or sign up for Lion Pride Boot Camps, Email us now: info@otlfitness.com

 

A Reason For Max Effort

jimmy edit swings

 

Yesterday at OTL our “Work” section consisted for the following:

5 Sets of 2 Unit run (approx. 230 meters) immediately into max rep American Kettlebell swings. The weight was 16Kg for women and 24Kg for men.

Our goal was to get our athletes to hit their sprints as hard as they could in order to push their blood circulation to their legs. Once they were back in, the immediate move to the kettlbell would force the athletes to deliver the appropriate hip extension in order to take the kettlebell over head as well as begin to push blood back up to the shoulders.

Although the above portion is great and all, the real objective behind “max effort swings”  was to challenge everyone mentally. The point of max effort is not “until you are tired”. The point is to go until you can no longer maintain proper form or until your hands can no longer hold on.

Why is this mental push important? Whether you are an athlete, or just an average Joe, you should frequently force yourself to go beyond its limits. Luckily for most (or unluckily as we see it), we live in a culture which protects people from having to live past their comfort zone. By doing so, we tend to stay very mediocre in all that we do. Those who are willing to frequently go there, there being a place of discomfort, find themselves making leaps and bounds in all aspects of their lives over those who like to be comfortable.

Not every day will be an all out day, we understand that. But force yourself to go there more often. The truth is your mind will tell you to slow down or to let go well before the body physically has to. Don’t be afraid to not listen and to keep going. Try to get out of your comfort zone in your other life activities as well. Go beyond what is asked of you even if it is not easy to do so. The easy way will keep you exactly where you are right now for the rest of your life.

Great work yesterday athletes! You still have some time left with your conditioning phase, so stay in there and keep pushing the limits.

 

What does “universal scalibility” even mean?

katie DL Final

 

 What is a scale?

In a world of “Universal Scalability”, what does it really mean to scale a movment?

By: Coach David de Leon

 

When it comes to training a group of individuals, it is very important for a coach to understand that each athlete has his/her own abilities and deficiencies. Why is this important? Because when it comes to strength training and conditioning, the coach must be able to adapt the training method in order to reduce the risk of injury while still allowing the athlete to get the most out of their training. The ability to do so is even more important when the training is not one-on-one, but in a group setting.

Many gyms use the term “universal scalability” very loosely. The way I have seen it interpreted is “just go lighter”, which is more of the uneducated coaches form of scaling. A true scale is made when the coach understands the deficiency or compensation being made by the client, and provides a different form of the movement in order to reduce the clients risk of injury while still getting the benefit of the specific task.

Here’s an example from the gym last night at OTL: In one of our evenings classes we have two clients whose deficiencies relate to lack of mobility and lack of midline stability. The movement? Deadlift. Which is a great example because it is so feared, but yet is one of the safest and most beneficial lifts of all time.

 

greg DL final

 

When the weight taken from the ground (starting position), these two athletes tend to lose midline stability or have trouble properly setting up for the lift. The fix? It is not lighter weight. Instead we increased the height of the starting position of the lift. This height change allows the athlete to properly and safely set up for the lift. The decrease in range of motion does 3 main things: 1) Decreases the risk of injury especially as weight is increased 2) Allows the athlete to “feel” the proper set up/movement 3) The fix correlates with the athlete deficiencies which should have been found during an assessment prior to them starting training. This ladies and gentlemen is a scale. The same muscles are being worked, the athletes risk of injury is decreased and the scale relates to the problem. Most importantly THEY ARE GETTING STRONGER!

Yes, over time you can make your way back down to a normal start position as the athlete fixes their deficiencies. But simply telling them to “go lighter” will never fix anything. And believe it or not, injury can occur with light weight if the proper technique and set up still aren’t there.

So what really makes scaling universal? It is the ability to get the same result using a means that is safer, in correlation with a clients deficiencies, and allows for progress in a movement over time.

This is easily done at OTL because our focus is not to make our clients elite. It is to fulfill them with a life of health, wellness, activity and most importantly longevity. When the focus is only how hard/fast/heavy can you go, we lose sight of what it means to build someone up, over time and without injury, to be the strongest and most conditioned person they can be.

Be it elite, or just to live a healthy life, coaches must understand their athletes and truly care about where they are and where they want to be.

Until next time, scale properly and reap the benefits!

 

Slow and Steady Wins The Strength

leigh deadlift

 

As we begin to phase into a focus on our conditioning, we will also begin to get back to the 3 movements we believe are very important in building our strength foundation. No, we didn’t contradict ourselves. We are focusing on conditioning, but our strength section will still be there with a focus on the foundations of: Deadlift, Squat, Press. However, as we begin to revisit these movements, you will notice our focus is STILL NOT speed (speed meaning “tap-and-go” which we will never focus on) but rather a focus on structural set up, grip strength, stability and slowing things down.

Here is what we notice. Athletes tend to come in who have learned to move quickly over moving correctly. This is absolutely NOT what we are about. When it comes to strength movements, OTL does not believe in as fast as possible repetitions. Although that style of movement is currently popular in some areas of the fitness industry, our coaches have recognized that athletes tend to lose midline stability and quality of movement declines when speed is put ahead of technique over multiple repetitions especially in beginner lifters. Over time, this can foster not only improper movement, but injury as well. We understand that not every rep is perfect, nor do we believe they should be. What we do expect is that athletes understand proper set up both physically and mentally as they approach a barbell for a lift.  Over the next 4 weeks you will hear cues in regards to setting the bar down between reps, re-setting your body into proper positions and taking your time through our strength portion.

As you head into this next phase of training, do not rush things. This is a great time to take the weight back and rebuild, especially if you have had injury or trouble with these movements in the past. Do not let this phase frustrate you. Everything we do is for a reason and 99.9% of the time the reason is in favor of our athletes.

Reminder: Bring your notebooks to class and record weights. If you are not doing this, we will question your desire to get better. If you aren’t tracking, you won’t know if you are going forwards or backwards.

 

 

The Losers Limp

 keyth on rings

 

The “Losers Limp” is a term from a speech given by Zig Ziglar. It is a description of the moment in time when a player on defense is being outrun by the ball carrier on offense in football. The “Losers Limp” comes in play when the defender realizes he has been beaten by the ball carrier and instead of just taking the loss, he acts as though he has pulled up and begins to limp off the field, giving him the excuse of getting beat because of this short lived muscle pull. As the player returns to the field on the next play we realize this pull was more of an excuse than an actual injury.

The Losers limp is prevalent in all realms of life and it is not really an injury, but an excuse. Everyday people all around the world have their own losers limp as they find a way to get out of the challenges in life instead of facing them head on. The life of setting goals, and chasing dreams is not one everyone is ready to take on. Hardships will come and only a few will be physically and mentally ready to take on those battles. But the few who decide that nothing can stop them will reap tremendous results.

In relation to your fitness, what is your Losers Limp? Maybe is sounds like, “I don’t have enough time” or “I don’t know what to do/where to start”. Whatever it may sound like, you must realize it is only an excuse and you must rid yourself of it before you can truly reach your goals.

If you are having trouble getting past your limp, feel free to contact us and let us know how we can help you get past the limp and start sprinting towards your goals.

 

 

Snatch Cycle Update & What’s Next

 

This is what all of you look like now! Ok, well maybe close 🙂

 Snatch Cycle Update & What’s Next

As all of the OTL athletes should know, this is your last week in our 4 week snatch cycle. From hours of technique drills that have been hammered in through repetitions to single sets that have already proven many are getting stronger, we are very excited about what the end of this week will bring in new snatch PR’s!

As the week comes to an end, we will continue tapering off the heavier lifts. We are going to stay at around 60-65% and mainly focus on proper execution of movements. This will be your last week to ask questions and for us to fix those mistakes before Friday. What’s on Friday you ask?

This Friday at 7PM we will host our first gathering of max lifts. We want the energy to be high and lifts to be heavy. The last 4 weeks have been your time to train hard and now we will help create the environment you need to lift heavy! Anyone who has competed in weightlifting will tell you that environment alone can add adrenaline that will surely help you pull heavier than ever before!

Why is the Olympic lifting movement known as the snatch so important to us? It is by far one of the most athletic weightlifting movement anyone can perform. From strength and agility to balance and speed and all other components of fitness in-between, the snatch requires it all. Of all great strength and conditioning movements, the Snatch should be the movement all coaches should know not only how to perform properly but how to teach properly as well.

Thank you to all of the OTL athletes who have crushed the snatch cycle so far. Next up….Clean and Jerk! All of this will be just in time for Coach Courtney Carlisle to show us what she’s got in the clean and jerk on the American Open in Dallas, Texas on December 6th!

Please let us know if you have any questions!

Your workouts shouldn’t piss you off

pissed off

 

 

Working out should make you happy!

You workout to improve your fitness and life, but is your workout pissing you off?

By: Coach David de Leon

 

Lately I have noticed a trend in athletes during both training and competition that I believe is a key factor in their inability to see results. What is this change? Bad temper and unhappiness. From professional athletes who are continuously caught cursing themselves or their teammates after a bad play, to our general population athletes at OTL who can’t get that double under just yet, being pissed off is getting popular, and I don’t like it. 

When I started training as a “competitive exerciser” for a lack of better words, I did it because competition was a ton of fun. I got to hang out with others who had a real passion for fitness and for the body/minds ability to go beyond its limits. To me, there was nothing more fun than doing a workout competition and in the end, just hanging out with my friends and family. I was doing it not to be like anyone else, but to improve the person that meant a lot to me, myself.

As competitive exercise becomes more popular, there are “pros” that people have begun to compare themselves to. Comparing yourself to people you watch do things as a professional on television is crazy, especially if you are new to that particular sport. I am not saying that for some, being one of those pros isn’t possible, what I am saying is to respect the hard work they have put in and natural abilities they have been blessed with in order to get where they are. You being upset because you didn’t lift the weight you wanted will not make you a better weightlifter. If you want to be a better weightlifter, do what weightlifters do, lift weight more often!

Your experience in the gym and during training should be fun and exciting. More importantly it should be a learning experience. It is a time for you to give 100% effort in everything you do and learn from all of the mistakes you make. It is a time to grow as a person by not only pushing yourself, but by supporting others as well.

Additionally, make sure your coach is providing a positive atmosphere. Coaching cues, although sometimes stern, SHOULD NOT be negative. They should be short and informative. If your coach displays a pissed off attitude when athletes make mistakes, he/she may be the reason you react or respond the way you do when you mess up. Be sure your coach is great, if not, save your money and find someone who is.

In summary, don’t let your training piss you off. Doing so will not allow you to get better and if anything will only make you worse. And if a cry baby or pissed off attitude is what you have, as speaker Eric Thomas would say, “Don’t cry to give up, cry to keep going”.

 

 

Faith

BC group

 

Faith

The reason everyone at OTL Fitness should believe in themselves.

By: Coach David de Leon

 

When OTL Fitness was being created, I was sure to keep my hopes and dreams amongst a small circle of people. These were mostly family or friends I have known for several years. The hopes and dreams were kept close because I did not want to be told otherwise. All negative energy was shunned and I continuously sought out the positive people in my life. Just as I developed this community by surrounding myself with people who had faith in me, I expect all of OTL’s members to understand that we have and will always have faith in all of you.

No journey, even when we are prepared, is easy. As coaches, we understand this and want to help you through your journey as much as possible. However, there is a catch. The easiest way for us to maintain faith, is by first having you demonstrate how eager you are to reach your goals. If you constantly TALK about what you want to do but have very little action, then our faith tends to diminish. But, if you show up every day, don’t make excuses, and work as hard as possible, then our faith in you will continue forever.

We expect set backs and bumps in the road, but we do not expect quitting. To quit on your goals in the gym truly is a reflection of your ability to quit on other important things or people in your life. You must first be able to dedicate time to yourself and establish faith in yourself before anyone else can do the same.

I speak for all of the coaches at OTL Fitness when I say, we have faith in all of you.

 

 

– Coach David de Leon

Lion ARMY

There are few feelings greater than the feeling of support from a teammate. A teammate can allow you to feel as though no matter what may happen, with their support, you will succeed. This feeling is important, but it cannot be felt unless the action is made. At OTL Fitness, it is not expected of you to thrive on your own. We expect no one to act as an individual, and expect everyone to support as a team.

Why is this important? Many who join OTL do so because they are wanting to accomplish  something in life. Be it in fitness or outside of. They become part of a class with the mindset that those around them will help them through that journey. Supporting your team is important because the impact it makes goes much further than the gym. Many don’t get the support they get in the gym at work or even at home. They look to their teammates at the gym to provide them with that extra motivation not given anywhere else.

Did you realize how powerful you were? You don’t have to be the coach in order to change the lives of those around you. All you need is the leadership skill of communication. The way you communicate to your teammates will either help them or hurt them when it comes to their progress. 1 simple statement can completely change the way someone goes about their lives. Be wise when choosing your words amongst your teammates because the power of changing lives is in your hands.

Please continue to support those around you as you all have done so far. If there is one thing OTL can say about it’s athletes it is that they are committed to lifting up those around them and that makes us very proud.

 

12