Coach Matt Green

The Tough Mudder Training Files - Week 8

If you aren't competing - you aren't living!

2011-03-10T11:46:00.000-08:00

Competition - whenever two or more parties strive for a goal or resource which cannot be shared.

I have been thinking a great deal about "competition" in the past few months. If you really sit down and think about the above statement, there is competition in everything we do and it has far reaching effects on us. Some examples...

Intra-Personal competition - I have been competing with my inner self for the past three months during my Tough Mudder training. There have been quite a few runs and training sessions where I wanted to bag it and move on with the whole process throwing $200 out the door in doing so. I literally had to cuss myself out on more than one occasion and keep on keeping on. Internal competition like this is exhausting and very primal in nature and everyone needs to go there at some point IMO.

Inter-Personal Competition - Me and my illustrious and super awesome fiance are always competing with each other but not in the ways that you might think. We don't compete at games or in the weightroom or for each others attention in creepy ways - our relationship doesn't work like that. There is a ton of mutual respect and a basic understanding that our professional and personal interests will probably always be locked into a sometimes comedic wrestling match since both of us are coaches with crazy schedules. This can be pretty challenging at times because neither of us like to sacrifice our convictions/principals in all that we do but we always find ways to make it work. We fight the good fight and win more often than we lose.

Business Competition - This one is pretty obvious so I am not going to blather away on it. I want more clients training in my facility - ALWAYS. But so does the other guy - ALWAYS. It will never stop - EVER.

I have to be honest here - I used to hate all of the various "competitions" that we have to battle on a daily basis. I always used to think "Why can't life be easy today? Why do I have to fight this fight at this exact moment? (Insert random cuss words here)!" Real mature right? Anyone have a tissue for me? Haha.

The last few months have gone a long way to change my view of competition in whatever the form it comes in and the pity party moments are effectively over. Rather than dread it and fuss over it, I have decided that I actually like the competition in my life. Think about what your life would be like without competition...

(You should be thinking here)

That's a weird prospect eh?

I have come to realize that if you are living your life without competition, you must be living a soul-less and empty void of a life. You would be like a vampire that feeds off of the effects (both positive and negative) of competition found in the lives of other. If you aren't competing for something at all times - no matter how small it may be - you might as well cash in your chips and take a dirt nap because I wouldn't want to be you for anything in the world. How can you really enjoy life if you don't win sometimes and savor the resultant success? Conversely, how can you ever learn anything constructive and gain perspective in your life if you don't lose from time to time?

So where did this massive revelation about competition come from? I think the seed was planted the day I opened the new facility and it has been growing ever since until it decided to erupt today. Let me put it this way - the competitions in your life are put into a completely different stratosphere when you put your name on a lease and go all in. The stakes are much higher and it affects all the other areas of your life when you do this. However, everything in your life becomes that much more "real" and this "real" feeling is awesome. The daily battles that this experience has dropped my way have made me a better person in all areas of my life and helped me to feel more alive than I have in a long time. I feel fortunate to have landed in this awesome place.

The tipping point that led to this blog post was an idea I got from Charlie Weingroff, an elite PT/Strength Coach/Powerlifter that I have come to admire more and more every day. In one of his DVD's he mentions the concept that performance trainers really have a simple test they must pass every day - a personal competition if you will. They need to provide the best standard of care possible to their clients within their respective skill set. If they are doing this and also constantly improving and augmenting their skill set, everything will take care of itself (i.e. more success and clients...). If they aren't passing this simple test, they probably stopped competing with themselves and their long term chances of failure are likely to rise dramatically.

NOTE: My interpretation of his ideas not his words directly

This concept was like a seismic boom inside my head the other day and re-affirmed the importance of competition in my life and how much I have grown to love it. Specific to my business situation, clients are going to do what they do and train where they want to train for any number of reasons that I will never fully understand. While we can surely influence people along the way, all of the best trainers eventually learn that clients have their own competitions to fight and are going to do what is best for them at the end of the day. If they choose to go somewhere else, we simply have to have a thick skin and accept it for what it is. However, the one guiding principal that trainers should never lose sight of in the ebb and flow of such competitions is providing the clients that train at their facility the best standard of care that they can and always striving to improve that standard. At the end of day, that is the only competition that is really, really critical. If you lose that one too often, you are going to run into trouble. I never plan to get into that kind of trouble!

As I continue to ponder this idea from Charlie, I have decided that my main competition going forward is really me. After all, I am the only one who can elevate my standard of care. With that in mind, gone are the days where I worry about what facility A,B, or C are doing and trying to validate what I do against what they do. Facility A,B, or C all probably do some good things or people wouldn't go there to begin with. Of course, I still follow what my competitors are up to but I am not going to obsessively stress over it like I used to because that time and energy would be better spent on improving what I have to offer and winning the personal competition of improving my standard of care for my clients.

I honestly believe that should train where you want to train - I am totally cool with that even if it's not at my place. In fact, I hope you that get a great training experience wherever you go. However, please know that if you walk through my doors, you are going be trained by someone who is living with a competitive edge and who is committed to providing you a high standard of care and who can't wait to train you at my place.

If you aren't competing - you aren't living!

The Tough Mudder Files - Week 9

2011-03-05T19:45:00.000-08:00

Weeks Until I Get Dominated - 1!

Monday - Heavy LB
Trap Bar Deadlift
5x 115,135,155,175, 195,215
4x 235,255,275,295
3x 315,335
2x 355,375

1x 395, 410 (Personal Record)

Andy Bolton can lift double my PR!

Training Result - I had planned on going for alot of reps in this lift to keep up on my strength/power endurance but a funny thing happened as I ramped up in weight - I felt locked in and grooved in. I haven't felt like that on deadlift in a long time and decided to try for a PR. You simply can't pass up a good deadlift day when you haven't had one in over a year. So...in the midst of training for an endurance running event/mind screw with no emphasis on getting strong, I managed to break an 8 year PR two weeks out from the event. Sometimes the adaptive process takes some pretty strange turns...also my glutes have not been this sore in a lonnnnnnnnnnng time!

This sums up my benching experience...

Tuesday - Heavy UB
Bench Press
10x Bar, 95
5x 135,165
3x195
2x215
1x225 (shoulder pain)
5 x (Chins x 3, DB Shoulder Press x 40lbs)
5 x (DB Side Raises x 10 x 15lbs, Wall Slides x 10)

Training Result - Since I PR'ed on Deadlift the other day, I decided to see how I would fare on bench. I haven't regularly benched since I busted up my left shoulder last year playing rugby so I was curious. As my numbers indicate - I still suck at bench and still get pain with heavier weights. I could have probably gone heavier but I didn't want to blast it again. Experiment failed. As I think about this workout, I pretty much mailed it in for some reason. Trying to stay focused on the biz and on being in shape for the mudder is really sapping my mental and training energy. Blah.

Wednesday - Hills
30 Minutes x 3mph x Alternating Flat & Level 15 Grades

Training Result - Another day and another wimpy workout...I did this one just to get the blood flowing and to do SOMETHING. I know I can't miss any training days so this had to do. Need...To...Get...Over...The...Hump!!!!

Thursday - Bike, Core, & Flex/Mob
30 Minutes x Level 10 x Intervals.

Training Result - Level 10 was flipping easy compared to last week...I started to feel a bit better physically and mentally after this workout though...some optimism magically creeped into my head later in the day...I think the "Hump" has passed.

Obligatory snarqey optimism poster

Friday - Off
I decided to take another day off - this was more for mental recovery than anything else. Physically, I felt pretty good but I still felt the need to NOT train. Prior this week, I had been really busy at work/training and it started to psych me out a bit think, which was causing me to dread the race. Definitely a bad situation there. I think I took this day off to preserve my mental mojo more than anything. Something tells me that going into a race that will absolutely crush me physically with a good mindset is probably more important than being physically legit, over-trained, and mentally unprepared.

Training Result -NA

Saturday - LSD (Long, Slow, Distance) Training Run

5 Miles - 53 mins (Treadmill)

My Personal "Hump" - Summited!

Training Result - It has literally been pissing down rain all day in greater Chattanooga area so I had to resort to a treadmill run, which I don't like to do too much of because it doesn't really help real running IMO. However, it actually wasn't that bad and I actually had some moments of friskiness. THIS IS SUPER IMPORTANT! As I alluded to earlier in this post, my physical and mental mojo were starting to wane, making what is certain to be an ass-whooping feel like a potentially insurmountable challenge. Indeed, as unfortunate as it is to admit this, my mojo was so depleted late last week that I considered bagging the race altogether! I know, I know, what a wimpy attitude to have going into the mudder. However, this run told me my mojo was returning. While it still sucks for a 250lb mesomorph to run 5+ miles, I am happy to report that worst of the training is over and I might be starting look forward to the mudder again in its own crazy way. Ah the joys of recovery!

Sunday - Recovery (Various Mobility & Flex Work)

Training Result - Even though I feel pretty good, I still got this in...you can never feel too good!

Previous Series Posts

The Tough Mudder Training Files - Week 7

The Tough Mudder Training Files - Week 7

Brain Food #13: No Snappy Title - Just Good Info

2011-03-01T10:28:00.000-08:00

I usually try to lead off Brain Food posts with a philosophical rant on training or some amusing anecdote making fun of the people that work out in the lame-o fitness gym I belong to but I just don't have the energy for it today. The combination of keeping things humming at the biz and my tough mudder training has sapped my snarq of late unfortunately. I promise to get back on track and find something or someone to comment on for the next one. Until then - there is lots of good info below. Get your feast on!

Don't Eat Before You Exercise To Burn Fat!

This is an interesting blog post from Jonny Bowden that touches on an age old debate...fasted exercise.

Do You Tone?

A great blog post from Mike Boyle discussing the problem with "toning" - simply must be read to appreciate!

Restaurant Meal Tips

A comprehensive list of Do's and Don't when eating at restaurants by Vince Del Monte. I'm not really familiar with his work but it's legit info. Compliments to Eric Cressey for finding it for me.

Magnesium Deficiency - An Unknown Epidemic?

This blog post from Charles Poliquin discusses this problem and provides quite a list of problems associated with low magnesium levels. It is long but I think you will be surprised at how "sneaky" important magnesium is in the body. I supplement with magnesium and recommend you try it - especially for sleep problems.

USDA Standards - Joke or The Truth?

I posted a Jonny Bowden mini-rant on the new USDA dietary guidelines and how they still fall well short of teaching Americans how to eat healthy. Well I hate to pile onto a government agency (OK total sarcasm!) but here is another article on the topic from Mark Bittman, a NY Times opinion editor. His motto - "Eat Real Food". Check it out here.

Do You Want "Fast" Feet or "Powerful" Feet To Be Fast?

This is a great post from Joe DeFranco that breaks down a running debate concerning acceleration technique. His argument states that athletes accelerate more effectively with fewer, more powerful strides as opposed to shorter, faster (and therefore more numerous) strides over the same distance (usually 10 yds). Essentially, the athlete with "fast" feet may look faster but the athlete with "powerful" feet might actually be faster in shorter distances. I have seen this phenomenon countless times and that's why we teach the "power" technique at Fury Performance.

The Tough Mudder Training Files - Week 8

2011-02-28T09:54:00.000-08:00

Weeks until I get dominated - 2!

Monday - Heavy
ReverseLunges w/ DB's 5x 5-55lbs, 4x 60-65lbs, 3x 70-75lbs, 2x 80-85lbs

Training Result - I felt pretty solid through 55lbs but really had to focus after that to get clean reps. My legs have been barking pretty good for two days straight. Making me really look forward to my stepper workout today (Wednesday)

Tuesday - Heavy UB
Chin Ups - 10x BW, 3x3 + 10lbs (TRX Dips 3 x 5)

This is how I felt after 9 miles...

1 Leg TRX Rows 3 x 5 each leg (TRX Y's 3 x 10, Feet Elevated TRX Push Ups 3 x 10)
DB Thrusters 3 x 10 x 30lb DB's (Plank Sled Drags 3 x 20 yds)

Training Result - This workout was designed by a new trainer that will be working out of my facility in the coming months - it was her "practical" so to speak. TRX Dips - not a fan because the buckles chew up your triceps. I also didn't do so hot on the plank sled drags - that's pretty tough. Proof positive that active plank work is a good test of true core function. I can hang on strictly core exercises but need work on applying it into live situations. Good thing to have found out.

Wednesday - Stepper
30 Minutes x Level 15 x Random & Hills

Training Result -With some soreness left over from Mondays workout - this was pretty rough. I was hanging onto the rails just to survive for the last 10 minutes! Whew...

TRX Dips = Triceps Bruises = What the bleep!

Thursday - Bike, Core, & Flex/Mob
30 Minutes x Level 20 x Random.

Training Result - Level 20 on this bike was ridiculous! I barely survived again. I didn't do any extra core this week because I ended up demoing Pot Stirs and other core fun for several clients who hadn't done them yet.

Friday - Off
I took an unplanned off day - I just got busy and couldn't get into training. I guess I also figured a nine mile run the next day would probably go better if my legs were fresh.

Training Result -NA

Saturday - LSD (Long, Slow, Distance) Training Run

9 Miles - 100 mins

Training Result - There just isn't anything I can say about running 9 miles except it sucks...ALOT...My feet and knees were done by the end of this one which mean my shoes are done too. They are getting chucked after the race itself. Speaking of the race - I am officially ready to race to get going on it. Some of the cardio I am doing is just not for me...

Sunday - Recovery (Various Mobility & Flex Work)

Training Result - I am definitely planning on a good lower body recovery session. I can feel soreness creeping in already from that damn run today.

Previous Series Posts

Fury Performance Newsletter: March 2011

2011-02-28T09:35:00.000-08:00

Select Saturday Training Times Available In March- Click Here
YouthFit Classes (6-9 Year Olds) Available in March - Click Here
Fury Academy Beginner's Hitting Clinic - Click Here
Fury Academy Beginners Defensive Clinic - Click Here

February Featured Athlete - Emily Boyd

EmLetily "I eat up Coach Green
's record boards" Boyd

Here are the results from EB's last round of testing in January done over two days...please note that this beast is only a sophomore at NW Whitfield H.S. and is one of the top pitchers in Georgia as well.

Vertical Jump - 24 inches (Age Group & Facility Record)

Broad Jump - 92 inches (Age Group & Facility Record, #10 All Time)

Push Ups - 22 (#3 in the U16 Age Group)

Chin Ups - 8 (Age Group & Facility Record, #10 All Time)

Deadlift - 235lbs (#2 in the U16 Age Group)

If these numbers weren't enough, EB is also one of our most consistent and dedicated athletes. She gets it done every single day. I can't wait to see how high she sets the bar for future athletes!

The "List"
CSAS Men's Basketball - District Champs (Jackson Lanoir)
Jess Brown (Rhodes College) - First Collegiate Home run

Gunshow of the Month

Gabriella & Maddy intimidating the camera!

Training Pic of the Month

Kristin & Rachel getting their one leg squat on!

Bonus Pic!

TEENAGE MUTANT NINJA TURTLES - AWESOME!

Bonus Pic #2

Kasey Headrick - YouthFit Assistant Coach

Bonus Pic #3

Maddie Schmissrauter - YouthFit Assistant Coach

Video of the Month

Beastmode #3.wmv

2011-02-22T09:05:00.000-08:00

Brain Food #12 - Some Odds & Ends & Mambi Pambi Destruction!

2011-02-21T09:48:00.000-08:00

Totally!

So I was at my favorite corporate fitness gym today doing reverse lunges with DB's in their jammed up free weight section. No one who designs these places seem to realize that some people actually need room to move around with heavy DB's from time to time and don't totally suck but I digress. Around me attempting to "work out" were a few "I grunt while doing curls with 25's with gloves on" posers. I personally don't think that you should able to wear gloves if you can't pick up a DB or bar loaded with enough weight to actually damage the skin on your hands but I digress again. As I progressed up the DB stack doing sets of five on my lunges, one of the valiant posers around me starting doing lunges as well. He started with the 30's by the time I was up to the 40's and we proceeded to have a subtle but intense lunge battle to see who would control the DB area for the rest of the time. As I moved up to the 45's and then the 50's and then the 55's, he followed suit and slowly started to get crushed his DB's (and my mojo). I could tell his knees were barking and he switched exercises to...

wait for it...

not yet...

now...

SEATED DB CURLS RIGHT NEXT TO WHERE I WAS LUNGING!!!

He was in my gym!

What the bleep right? It was like he had lost the battle but still thought he had a chance to win the war. Bleeping moron. So I picked up the 60's and did a set of four and then the 65's for another set of four. In between my sets, he managed to crank out a massive set of curls and then acted like he was crab fishing on the Berents sea or something. As he "recovered", he seemed to realize that he was cramping my style and moved to the other side of the DB area and then left altogether. I didn't even say a word to him nor look in his direction - he just knew that I was the boss and he had to go. I eventually worked up to 85's for two and two other pencil necked geeks in the room had left as well.

IT WAS AWESOME!

Enjoy the brain food!

Can Money Be Better Spent On Keeping Athletes Healthy?

This is an interesting article I found (courtesy of Eric Cressey) that talks about the costs & benefits to MLB baseball teams for spending more money on their medical staffs in order to keep the players that they do have healthy and off the DL. Pretty interesting logic on why sometimes proactive injury prevention in the performance setting can yield big time dividends for athletes.

Take Care Of Yo' Liver Baby!

The liver is a "sneaky" important organ in your body. Think about it...have you ever noticed that some of the hardest problems to resolve on cheeseball doctor shows deal with the liver? Sure - the heart and lungs get most of the glory but if your liver is screwed up, it is likely you are going to be really screwed up too. This is a cool article from John Meadows that discusses liver function, its importance, and how to improve it. I didn't like his stuff that much at first but I really starting to dig it now. He comes up with some quality info on topics that you don't hear about much. I highly recommend his work.

Skinny Fat Guys Beware - Don't Piss Off Mark Rippetoe

DISCLAIMER: There is some very salty language in the article below - if you are the sensitive type please skip this one!

This post features Mark Rippetoe's take on recovery and weight gain for "newbie" trainers and how most of them screw it all up. Mark is known for his no-nonsense approach to training and this article is definitely in the same vein. If you have a sarcastic, snarkey side like I do, you will surely appreciate this one.

Introducing Fury Performance's YouthFit Program!!!

2011-02-21T06:00:00.000-08:00

YouthFit Developmental Classes

These classes will be taught by Fury Performance staff members and will focus on teaching younger athletes many of the basic, fundamental skills that they will need for long term athletic success in a fun and fast paced atmosphere. These classes will also serve to prepare younger athletes for more advanced performance classes in the future.

Sample Class Activities

Balance & Body Awareness Drills

Proper Jumping & Landing Technique

Core & Basic Strength Development

Hand/Eye Co-ordination Drills

Quickness & Agility Drills

Who: 6-9 year old athletes w/ little or no prior performance training experience

Where: Fury Performance - 2026 Mack Smith Rd. Rossville, GA.

Days/Times: Mondays in March: 5:45-6:30pm & Tuesdays in March: 7-7:45pm

Cost: $12 per workout or $40 in advance for 4 workouts

Please contact Coach Green at coachmattgreen@gmail.com if you are interested in signing up for one of these classes. Space is limited!

The Tough Mudder Training Files - Week 7

2011-02-20T07:38:00.000-08:00

Weeks until I get dominated - 3!

Hope I fare better than this guy - OUCH!

Monday - Heavy LB
Barbell Hip Thrusts - 5 x 115- 215lbs, 5 x 5 x 235lbs
Heavy Bag Carries - 5 x 60 yards

Training Result - I felt pretty strong on the hip thrusts and heavy bag carries. I am finally starting to shake this cold which has been dampening my workout intensity down a bit. It's about time too because I need 3 solid weeks of training to get right for the mudder.

Tuesday - Heavy UB
Neutral Grip Chins x 7
Pull Ups x 6
Chins x 5
Seated Military Press 5x 95-155, 4x 175, 135 x 7 to 1 (Rope Chins, Rock Grip Chins, Monkey Chins x 1-2)
Ez Bar Curls & Overhead Triceps Press 5x5

Training Result - This was a great workout! My chin totals went up and I felt reasonably strong on military press as well. I am not really sore today (Wednesday) but it felt good to have a good workout after a run of crappy ones.

Miscellaneous Update - Woke up this morning (Thursday) and the shoulder/lat soreness was pretty good...I'm guessing my intensity level was not up high enough in previous weeks...

Now that's heavy!

Wednesday - KB's & Strongman
KB Swings 10 x 10 x 35lbs (5 x 60 yd Prowlers, 5 x 60 yd Heavy Bag Carries)

Training Result - This workout was Dan John-inspired. He had posted articles on carry heavy crap and swings in the past week or two so I decided to mash them together. He promised some good hammie/glute soreness from this type of swing loading - Check! He mentioned that repetitive rounds of heavy crap carries will add a new dimension to total body training. Check!

Even though I am sore all over this is turning out to be a good week.

Thursday - Bike, Core, & Flex/Mob
30 Minutes x Level 15 x Random.
3x (Pallof Press Series x 5 each, Hanging Leg Raises x 10, Side Plank Holds + 10lbs x 15sec each)

Training Result - Level 15 got the legs burning hard! This was a great core circuit and hit all the bases. In hindsight, this workout was the starting point for an accumulation of massive total body soreness by Sunday.

Friday - TRX Circuit Day
TRX Split Squat x 5 each
TRX Row-YTWA Combos x 5
TRX Push Ups w/ Two Reebok Steps x 5
1 Leg RDLS w/ 35lb KB's x 5 each
Ab Wheels x 5
Plank Monkey Chin Holds x 5 secs
*8 total rotations*

Training Result - TOTAL SYSTEMIC SORENESS! Whoa

Saturday - LSD (Long, Slow, Distance) Training Run

8 Miles in 93 minutes

Training Result - I was so sore and worn out from Thursday and Friday that this run completely sucked. I even made a run-time decision to add a mile to my planned distance since the mudder course is 2 miles longer after set up. Add a headwind and dead ipod to total body soreness and you have a recipe for a crap run. Gotta do better than this...

Sunday - Recovery (Various Mobility & Flex Work)

Training Result - Definitely putting in my time today...I feel like total crap...my pre-race deload week is looking oh so delicious right now...

Previous Series Posts