Above squatting with two different sized kettlebells

Strong man training loads the body in so many different ways it all depends on what movement you are doing. But, take an athlete and incorporate truck pushing, sand bag work, sled work and some more and you will see a strong and highly conditioned athlete.

With kettlebells and strong man training I do a lot of combo / hybrid work, many ideas of which hit me when watching your combo DVD! Try doing a clean and press, then a front squat with the sand bag for 2 minutes non stop! Or try doing 5 reps of each of the following 1 arm at a time with kettlebells: 1 arm swings, 1 arm military press, 1 arm snatch, 1 arm squat, 1 arm row - talk about full body work! I can't do this with dumbbells alone but if you give me one kettlebell or one sand bag I can work strength, strength endurance, power endurance and much more!

Above, suspended ring dips

The mental benefits of each are also awesome! The toughest athletes can benefit greatly from high rep kettlebell snatches! Train an athlete and have them carry logs, push trucks and drag sleds and watch their confidence soar! Just taking about this training gets me psyched!!

Above, a police office in training, performing cleans with two different sized kettlebells.

AC: Could you list the 3 top tips you could give to an athlete that is just beginning structured training?

Start with bodyweight strength training first

Do full body workouts 2 - 3 x a week (depending on training age) - or split them into upper / lower body work outs like Joe DeFranco's WS4SB program. Start eating small meals through the day on a regular basis, most important of which are post workout meal and breakfast.

Keeping it simple for the young beginning athlete and FUN is key - FUN is always key as a matter of fact! After spending regular time on bodyweight workouts, start using a light sled for various pushing, pulling and dragging movements. Progress slowly & safely and use tons of variety! OK, sorry AC - that's more than three!

AC: What about recovery techniques ? Any suggestions?

Post workout meal or meal replacement within 30 minutes after workout. Hot baths the night after a tough workout. Static stretching on days off especially the hip flexors, hams, low back and glutes. Receive ART once a week if possible. If not possible, perhaps find a way to receive a full body massage once a week or every other week. If you are feeling exhausted and tired for a few days straight do not be afraid to take 3 days or even a week off! Also, schedule easy workouts to give the body a physical & mental chance to recuperate.

AC: Anything else you'd like to mention ?

Yes, you're THE MAN! I am grateful for this interview AC, and thanks to you and a handful of other guys, I am having a blast doing what I love. I encourage everyone to go full blast after their dreams and turn them into reality. Take care of your health & make it your priority in life. Without your health you have NOTHING! I hope one day I can be a great friend to you as you have been to me! I genuinely thank you my man, your clients are super lucky to be under your wings my friend!

AC: Where can people read more about your theories and programs?

They can check either of my web sites out: www.ZachEven-Esh.com

www.UndergroundStrengthCoach.com

Or e mail me at [email protected]

I look forward to hearing from your readers AC!

All the best to everyone & thanks again :)

Bill Hartman

Bill Hartman

AC: Thank you for the interview. Why don't you start by telling us a little bit about your current training/rehab commitments?

I'm currently managing two PT clinics for the largest occupational medicine company in Indianapolis. In addition, I run PR Performance, my own fitness and sports training business. We've just released our first DVD for golfers, Your Golf Fitness Coach's Video Library 1.0, consisting of an extensive self-assessment, corrective exercises, and dynamic flexibility exercises all designed to eliminate the common restrictions that prevent golfers from achieving their ideal golf swing. I also sit on the Board of Directors of the International Youth Conditioning Association and wrote a chapter on Considerations for Strength and Power Training for Young Athletes that will be included in the IYCA Certification Text.

AC: Can you tell the reader your educational or previous training background?

I have degrees in both Movement/Sports Science, what would today be called Kinesiology, and Physical Therapy as well as a large chunk of a Masters Degree in Exercise Physiology which was interrupted by my physical therapy studies. Over the last 15 years or so, I've had advanced training in treating disorders of the shoulder, spine, knees, foot/ankle, and soft tissues. My soft-tissue training also includes credentialing in Active Release Techniques for upper extremity, lower extremity, and spine.

I've acquired various certifications over the years including my CSCS with the National Strength and Conditioning Association and Sports Performance Coach with USA Weightlifting. At one time I worked for a fitness training certification company, so I'm a bit jaded as to the true value of many of the fitness certifications.

I've been lucky to have worked with athletes in a variety of sports from basketball, football, baseball, race walking, track & field, martial arts, tennis, and golf which has become my primary form of sports-related training.

AC: Who are your typical clients?

At this point about 80% of my clients are golfers with ages ranging from 9 to 81 years old. That's why our first DVD has focused on golfers needs especially from a flexibility standpoint.

The level of play ranges from your typical casual golfer at your local country club to competitive golfers at the high school, college, and professional levels. I've recently been working with a long drive competitor which is quite fun as his training is much like mine was when I threw the javelin in college. We've seen some amazing improvements in his performance over the last 6 months.

My remaining clients would fall into the general fitness category but many of those have assorted "rehab" issues so I draw quite a bit on my PT background.

AC: What does a typical rehab clients training day consist of ? For knee pain? Low back pain? (generic I know but it will still be interesting)

As far as the typical rehab client, it really depends on their stage of rehab. In the acute stage, we may be focusing on pain control, but every rehab client is instructed in a home exercise program to complete each day. It's imperative to get them moving as soon as possible. It also gives them a measure of responsibility in their outcome making their rehab an active process. I hate when someone comes in the door with the "fix me" attitude. Their outcomes are never as good as someone who commits to improving from day one. This early stage is typically where I use most of the manual techniques like ART, joint mobilization, or muscle energy techniques to improve joint and tissue mobility.

From there it's not entirely different from a fitness client with perhaps some special emphasis on key areas directly affecting their initial injury. Emphasize strength-endurance first working proximal to distal while restoring mobility and flexibility.

If we're talking about general concepts of non-surgical diagnoses of knee pain once you get any acute symptoms under control, reestablish range of motion a quickly as you can. Deficits in range, like a lack of knee extension, just create more wear on the joint.

As far as strength training goes for knee pain, the days of the knee extension for knee pain are pretty much gone. One thing that bugs the hell out of me are fitness writers who bitch about how physical therapists are emphasizing "open chain" knee extension to rehab knees. These writers obviously haven't been in a PT clinic in the last 10 years. I don't know any PT's that emphasize "open chain" knee extension in their programs. In the early stages, we may use some muscle activation exercises that don't include weight bearing because of the acute joint status, but once that's over, the foot is on the floor.

That means activities will progress from something like a supine bridge or hip lift, whatever you call it, to standing weight shifting, partial squats, and low step-up variations progressing to more intensive versions over broader ranges of motion to finally single leg versions of the same. I also have an indoor sled that I use a lot for pushing and pulling activities that I don't think PT's use enough. It's a great method of progressive loading.

My first PT job was in a spine clinic and about 90% of my rehab clientele are back patients. I tend to be very manual therapy based in the initial stages because of the immediate impact on their general mobility. It's quite a feeling to have someone practically crawl into the clinic and 5 minutes later watching them bend to touch their toes with minimal to no pain.

As much as I hate to admit it, Janda may have been on base when he emphasized treatment of the psoas in low back patients. A majority of my low back client experience dramatic relief by restoring even the least bit of extensibility to the psoas. McGill touches on this as well in relating the frequency of hip mobility issues with back pain. So a hint to all you folks with low back issues. Work on your hip flexibility. In my experience, you tend to see limited range in internal rotation and extension. That means hip flexor and hip external rotators need work.

Hamstrings may be one the most over stretched muscles of all time in regard to back pain. I don't see them as being overly tight in most folks who work on hip extension flexibility. The tight hip flexors tend to rotate the pelvis forward into an anterior tilt which increases tension on the hammies.

If you're talking about back pain, you have to mention core strength. Most will tend to emphasize abdominal strength, which is important, but you can't forget the butt. McGill talks about "gluteal amnesia" in his books, and I'd have to agree that most folks with back pain can't even activate or sustain a strong contraction of their glutes, so we spend a decent amount of time initially teach a client to activate their butt muscles in a variety of postures. Then we integrate the glute work into a broader posterior chain strengthening program that emphasizes squats, bends, pushing, and pulling.

As far as ab training for lower back pain, I don't go for the transversus abdominis isolation stuff. I do use a lot of isometric strength endurance exercise initially to promote activation and reestablish stability and then move to more dynamic work typically in PNF diagonals like chops and lifts. End stage training includes work-oriented activities like box lifts, sled work, and carrying heavy stuff to promote the involvement of the entire body not just isolated parts.

AC: You have a very effective way of evaluating the core. Can you share it with our readers? And what to do with the results?

I certainly can't take full credit for the way I test the core since I draw heavily on Stuart McGill's methods found in his books, Low Back Disorders and Ultimate Back Fitness and Performance. The emphasis is on testing core strength-endurance as this has been shown to correlate with a lowered risk of back injury.

I use three primary tests for strength endurance of the core. The first is the static back extension where the athlete performs a typical back extension and holds the top extended position with a neutral spinal alignment for a goal of two minutes. Anything less than two minutes is a failure of the test. This is followed by a side bridge test which ideally would equal 75% of the time that the back extension is held. If they pass the back extension test then you'd expect an ideal outcome of 90 seconds for the side bridge test on both sides of course.

Where I deviate from McGill's tests is in testing the anterior trunk. McGill uses static sit-up variation, whereas I use a prone plank with a neutral spinal alignment for time. Like the back extension test, passing for this test is two minutes.

I suppose the most unique feature of the this whole testing method is that if a client fails any of the tests, that client will be limited to a maximum weight of 20% of body weight for strength training exercises until he or she passes the tests. Otherwise, the client will end up using a less effective and potentially dangerous stabilization strategy as they fatigue during heavily loaded exercises like squat, deadlift, pulls, etc.

AC: What are your thoughts on nutrition for an injured client? And in healthy ones? For lean muscle gain? For fat loss?

The most challenging thing with any client is altering their eating habits for the better. Regardless of their goal, you have to address meal structure, meal frequency, and portion sizes to establish new habits. Then we proceed with individualizing to clients needs.

For injured clients, I always recommend two things be addressed beyond the basics mentioned above. Pineapple and water. Yes, pineapple and water. The pineapple contains the enzyme bromelin which contains a natural anti-inflammatory. Water is necessary to prevent dehydration. If the brain recognizes that the body is becoming dehydrated, it increases production of histamines that can result in increased pain.

For muscle gain or fat loss, a lot of issues revolve around the training period. I like client to train in a fed state preferably with a liquid protein and carb shake for muscle gain and primarily just protein for fat loss. If muscle is the goal, you may want to add in some carbs during the workout as well. Post-workout is protein and carbs for muscle gain and again primarily protein for fat loss.

Just getting clients to eat REAL food consistently throughout the day has the greatest impact fat loss or muscle gain.

AC: Do you train or rehabilitate females any differently from males?

If you address each client's needs on an individual basis, you don't have to look at it from a gender perspective. Maybe that's some of my rehab perspective. Although females need a little more convincing to increase exercise intensity to better impact fat loss, I can't remember the last time an athlete or rehab client had sufficient core and posterior chain strength or shoulder girdle mobility, male or female.

AC: How do you monitor training intensity - how far do you push?

I typically use repetition maximums (RM) to control for intensity levels or monitor reps per unit time, such as max reps in 3 or 5 seconds, in regard to strength training. As to how far to push, the question then becomes does my client need intensity or capacity?

Can the client achieve the necessary maximal effort required to compete at the level they desire? Do they have sufficient top speed, vertical jump, upper body strength, punching power, etc. If not, then most strength training will be pushed to specific RM or a specific reps per unit time until performance or technique declines.

If the athlete is capable of peak intensity but lacks the ability to sustain performance throughout a game, then development of capacity is emphasized. For instance, you have a basketball player that plays like an all-star in the first quarter and consistently falls off in performance throughout the game, raising peak intensity won't achieve your performance goal. From a strength training perspective, we'll take an exercise up to a certain RM for that day and then perform sets at that load but for submaximal reps. For instance, an athlete trains up to his 5 RM on a squat and completes sets of 3 at that 5 RM weight until performance drops. You could also apply this same concept to conditioning if need be. The point being increasing the athlete's ability to perform at the desired intensity for an extended period of time.

I think a big mistake that a lot of athletes who train themselves make is that they're constantly striving for greater intensity and for every increase in strength they lose work capacity. If instead they'd develop and stabilize capacity at a new strength level, they'd then be able to sustain performance throughout their game.

AC: I know you study the field a lot. Who do you go to for training advice?

I was very lucky early on in my career to have a couple of good mentors, at least from a PT perspective, that I think gave me some perspective and taught me some solid study habits. Now it's rare that I have the opportunity to sit and just talk shop, and frankly, where I live is not the hot bed of the strength and conditioning field.

I spend a lot of money on books, videos, seminars, cd's...you name it. I study more now than I did over 15 years ago in school. According to Tom Myslinski, former assistant strength coach for the Cleveland Browns, the information in regard to strength and conditioning is doubling every 18 months. I make an effort to keep up. My personal library takes up about 2 rooms worth of shelves at this point.another thing that drives my wife crazy.

I'm also lucky enough to get to stay in contact with guys like yourself, Brian Grasso, and Craig Ballantyne.

AC: Who else in the field has influenced or helped you ? What are the best tips you learned from them and can pass on to your readers ?

Thomas Myers, Shirley Sahrman, Gary Gray, Mike Boyle, Gray Cook - Everything in the body is connected an one are will influence another from your big toe to your finger tips. When you assess a client, even when looking at one specific body part, you have to consider the rest of the body.

Zatsiorsky, Mel Siff, Louie Simmons, Dave Tate - How to develop specific strength qualities that influence performance. Using my golfers or any athlete who performs speed-strength activities as an example, in the initial stages of training, increases in maximal strength will result in increased performance by increasing the amount of muscle they can recruit. This performance level will quickly level off at which point rate of force development and power must predominate to continue to raise performance. Mel Siff also provides a great deal of understanding of tissue biomechanics that can influence decisions made in training. For instance, too much heavy training will reduce tissue compliance, slow recruitment and reduce speed production.

Charlie Francis, Siff, Ian King, Al Vermeil, Alwyn Cosgrove, and several Russian authors translated texts - These among many others provide guidelines as to the ideal organization of training with a lot of crossover to other sports.

I've also been lucky to have some direct contact with a few great strength coaches like Frank Ecksten, Senior USA weightlifting coach, and Grant "Rufus" Gardis also with USA weightlifting.

AC: What tips could you add of your own ?

Early on in training establish a solid level of general physical preparation (GPP) and consistently work to maintain it and raise it when you can. This includes dynamic flexibility, joint mobility, muscle balance, strength-endurance, and postural alignment/reinforcement. All of these qualities will directly affect your ability to tolerate the intensive type of training programs that truly raise performance in the gym or on the field with a minimal risk of injury assuming you have a decent balance to your strength program.

Especially when you're specialized in a sport or perform the same type of work day after day, you tend to gain mobility and strength in the activities that you perform most frequently and lose mobility and strength in other planes of movement. Guess what planes of motion most folks get injured in? The ones that they spend very little time training in which is usually the frontal and transverse plane.

Simply including dynamic flexibility/joint mobility circuits in your daily routine, dumbbell/barbell complexes, and spend some time working medial to lateral and in rotation will save you a bunch of rehab time later on. Once or twice a year do a full training cycle that emphasizes GPP if that's possible. This is obviously difficult for many specialized athletes, but even a week or two of focused GPP will go a long way if you maintain it year round.

AC: When young athletes come to you for training, what's the first thing you do with them? does any particular sport stand out as being better than another?

First thing I do is evaluate them head to toe for any potential weak points. The most common you'll find is core weakness. This would include poor scapular mobility and stabilization strength, weak abs and lower back, and weak hips. Then we go to work on developing their foundation of GPP that I mentioned before.

Probably the best all-around young athletes I've come across are those with a history of martial arts or gymnasts. Both of these sports emphasize a lot of body weight based "strength" activities, balance, coordination, body awareness, and dynamic flexibility. So basically, they've got a head start on just about every other young athlete. The GPP is built into the activities themselves.

AC: What about someone who's goal is primarily aesthetically driven ?

I don't see them as being much different from an athlete. Everybody bends, squats, lifts, carries, steps-up, etc. The only difference is that we're not preparing them specifically for any particular event. The principles remain the same. Strengthen them from the middle outward. Restore normal mobility where needed and then increase work capacity. Why are most folks fat aside from crappy eating habits? Low work capacity/GPP.

That means the early stages of the my "fitness clients" revolves around body weight calisthenic circuits, dumbbell complexes, interval training, etc. On some level this remains a component of the fitness program regardless of the client's level of training experience.

The only time I would reduce emphasis on work capacity/GPP is when someone's primary goal is to increase muscle mass. Too high a level or work capacity makes it difficult to hang on to muscle mass. Take a marathon runner for instance. Very high work capacity. Very little muscle. At the other end of the spectrum you have a super-heavyweight powerlifter. Huge muscle mass, but they get gassed walking up a flight of stairs.

AC: What are your goals as a coach?

I want to be an ongoing resource for my clients, patients, and athletes. By that, I mean that I want to be able to provide them with the best individualized programming they can find and be able to either answer any potential question they may have or at least direct them to the best resource available to them. I hate not knowing all the answers, so I make an effort to keep up with the growing volumes of information. I always want to remain in "student" mode on some level.

I'm always working to refine and better the systems that I use with my clients and to expand my influence with the golfers in my area. Plans are to shift from splitting time in the clinic and the gym to working with golfers, other athletes, and fitness enthusiasts in a single setting.

I also have plans to provide other fitness professionals interested in training golfers for improved physical.

AC: In a nutshell - What is your training philosophy?

While there are general principles that will apply to almost any training situation such as increasing strength, increasing speed, losing fat or gaining muscle, you must individualize each and every program in some way shape or form. It may be exercise selection, volume or intensity prescription, or some other factors. You can't make your best progress on someone else's program.

AC: Could you list the 3 top tips you could give to any athlete that is just beginning structured training?

Understand that training is a very long process consisting of years of biological development and training adaptations and if done right can make a good athlete great. Be a student of your sport and the training behind it.

Find the best strength and conditioning coach you can and take full advantage of his or her wisdom in regards to training.

Establish a very broad foundation of general physical preparation and maintain it forever.

AC: What about recovery techniques ? Any suggestions?

Probably because of my PT backround, I'm a big fan of manual techniques like massage, Active Release Techniques, and joint mobilization. I've been using foam rollers since 1991 which don't substitute for a good pair of hand but can go a long way to prevent soft-tissue adhesions developed with heavy training.

I teach my clients how to do some techniques themselves. I think it should be standard procedure for any athlete to learn some basic restorative massage. Understanding the training process only makes for a better athlete because they then learn to speak the language and can then provide better feedback regarding their training response.

I'm also a big fan of ice. Ice reduces traumatically induced inflammation and reduces the collagen breakdown that can occur on joint surfaces with heavy training. So literally every trainee should consider ice application to the affected joints after training. Couple that with some high rep/low intensity exercise and you've got a great joint saving prescription.

AC: What are the top three rehab books someone should read? Only three??

Diagnosis and Treatment of Movement Impairment syndromes by Shirley Sahrman. This is a great book to identify posture and movement related issues that need to be addressed in the initial stages of training to prevent a lot of injuries. She has great examples throughout the book to begin to train your eyes to pick up on these syndromes quickly.

Anatomy Trains by Thomas Myers. This is actually a Rolfing book, but it does an outstanding job of showing the relationships of the muscular and fascial anatomy as it relates to function.

Orthopedic Physical Assessment by David Magee. A good solid orthopedic assessment book.

Honorable mention would be The Hughston Clinic Sports Medicine Book. This book has just about any common diagnosis you can find, from asthma to ACL reconstruction to sprains, strains and fractures. It includes an in-depth description of findings, contraindications, and rehab recommendations which makes it a really good book regardless of your background.

AC: Training books?

It's impossible to limit it to just 3 but I think these three are foundational knowledge for anyone interesting in training theory.

Supertraining by Mel Siff. Probably the most complete source of strength training information in a single book. It's a tough read because it's pure technical information, but if you read it in small parts, it'll build a strong foundation of knowledge.

Science and Practice of Strength Training by Vladimir Zatsiorsky. The most solid training information in the smallest book.

Periodization: Theory and Methodology of Training by Tudor Bompa. While some of the planning doesn't apply to the year round athlete, it's very solid foundation training organization theory.

AC: Business books?

E-Myth Revisited by Michael Gerber. A must read for anyone who dreams of having a successful business.

The Ultimate Marketing Plan by Dan Kennedy. Actually anything by Dan Kennedy is a good choice. He's a guy whose done it all and is more successful than most with real world experience.

Visionary Business by Marc Allen. A book much like E-Myth with respect to initial planning and ongoing business development.

I'd also like to mention Dave Tate's new book Under the Bar. Just great advice for anyone whether they'er in business or not, but he used lessons he learned in training to make it understandable to the typical strength/fitness enthusiast/muscle head.

AC: Anything else you'd like to mention ?

Thanks for the opportunity to contribute to your newsletter, and my favorite superheroes are Spider-man, Batman, and Alwyn Cosgrove

AC: Where can people read more about your theories and programs?

Well, I can always be found via my website, www.yourgolffitnesscoach.com and my free bi-monthly training journal. My DVD, Your Golf Fitness Coach's Video Library 1.0, is also available on www.alwyncosgrove.com. I have a regular column in Men's Fitness Magazine, and I'm the co-author along with Adam Campbell of The Muscle Prescription. I was also a contributor to the Speed Experts Collection. You can hear me talk golf training on the Training Young Athletes CD collection at

www.trainingyoungathletes.com. I'm a contributor along with Alwyn of the e-book ShapeShift which is a program available specifically for females, and I've also been interviewed by Craig Ballantyne on numerous occasions at www.cbathletics.com who puts out a great newsletter. And if I'm lucky, maybe I'll be able to contribute something more to this site, the name of which escapes me at the moment. ©

Cameron McGarr

Cameron McGarr

This week I have an interview with someone many of you may not have heard of -but definitely soon will -- Cameron McGarr. Cameron in my opinion is the next big name about to hit the fitness industry.

AC: Cameron, Thank you for the interview. Why don't you start by telling us a little bit about your current coaching commitments?

Cameron: Thank you for this opportunity. Currently I coach at a semi-private training facility in Southern California. I train athletes for contest preparation and general population clientele for aesthetic purposes. I also train online clients for the same services.

AC: Can you tell the reader your educational or previous career background?

Cameron: I attended CSU Chico where I received my undergraduate in the field of fitness. I have been working with athletes for the past seven years.

AC: What are your typical clients and personal achievements as a coach?

Cameron: Although I do train a number of athletes the bulk of my clientele comes from general population individuals who just want to drop excess body fat or gain some lean muscle. If it's a challenging goal and you are ready to work hard - I'm in!

AC: Can you describe a typical training session consist of for your clients?

Cameron: I usually start with some form of muscle activation technique - for example an X-band lateral walk to "switch on" the glutes, scapula retractors, and the rotator cuff. Then typically we'll do some form of general or dynamic warm up - before moving into stretching, the strength portion of the workout (nearly always performed in alternating sets - rarely straight sets), then we'll finish with self myofascial release and some energy system work.

AC: What are your thoughts on nutrition? For mass gain? For fat loss?

Cameron: I love this question. Most people understand they need to eat right as well as workout in order to achieve their goals. The problem is that most people do not work hard enough on their nutrition to support their training. For some reason people have it in their heads that they just need to workout harder in the gym. The reality is more commonly the opposite. I would say that most guys trying to gain muscle do not eat enough. Surprisingly I have found the same problem exists for clients who want to lose fat.

Ac: How do you monitor training intensity - how far do you push your clients?

Cameron: Intensity is relative. I like to push my clients to their limit. Obviously the limit is going to be different from the 14 year old ice hockey player to the 40+ year old elementary school teacher. The reality is if you want to change the way you look you have to make your body change. The body does not want to change so you do have to work hard. The same goes for athletic preparation. Your clients have to be prepared for anything their competition might throw at them.

AC: Do you train males and females any differently?

Cameron: I train males and females exactly the same. The muscle on a male is no different than muscle on a female. It is just that most males have more muscle. When it gets right down to it the only change is the method of motivation. A male might respond to a challenge where a female might respond better to encouragement.

AC: I know you study the field a lot. Who do you go to for training advice?

Cameron: I just had the opportunity to go the Southern California Perform Better Training Summit. There were several individuals there that gave me a lot of really good information. I like Gray Cook, he really knows his stuff but there is something to learn from just about anyone in the field, no matter how well known they are.

AC: Who else in the field has influenced or helped you? What are the best tips you learned from them and can pass on to your readers?

Cameron: Not trying to stroke your ego or anything but you have influenced and helped me more than anyone. Ryan Lee has also influenced me quite a bit from a relatively short meeting just because of his energy (for more on Ryan Lee - check out www.alwyncosgrove.com/Links.html ). That really goes a long way. The best tip I have had is that you need to be able to adjust your training style for every single client. Some clients need a drill instructor - some need a softer approach. A good trainer knows that they can't train everyone as their personality just doesn't match. An ELITE trainer knows that he or she NEEDS to adapt their coaching style to the client.

AC: What tips could you add of your own?

Cameron: The best tip I could add would be directed toward the clients. You all accept the fact that you don't know enough about training that is why you hired a trainer. The same thing goes for your nutrition. That is just as complicated so why not get a professional to help with that as well.

AC: Your own career has, in my opinion been fast tracked. You've literally come out of nowhere and are now one of the top trainers in the field - featured regularly in industry magazines etc. I know some trainers with a LOT longer than you in the field who are nowhere as skilled. What's your secret and what tips do you have for someone wanting to follow in your footsteps?

Cameron: It's actually very simple. You can spend the next fifteen years reading and studying for example, what you, Alwyn have read and studied and end up coming to the same conclusions. By this point you're another fifteen years behind. My plan is always to seek out those that have gone before. why re-invent the wheel?. If I just ask again, you or Gray Cook for example for information - I'm getting at least fifteen years worth of knowledge and experience with the answer.

It's the same as hiring a fitness trainer - look for someone with a proven track record and use them. I'm sure there are guys out there who are smarter than I am, but they are spending too much time trying to figure it out on their won when they could be learning form others and really improving at a fast rate.

AC: When young athletes come to you for training, what's the first thing you do with them? Does any particular sport stand out as being better than another?

Cameron: Every one goes though a very in depth evaluation before we train. No sport is better than another. If an ice skater stepped into the ring with a sumo wrestler what do you think would happen? But what would happen if you switched it around.

AC: What about someone who's goal is primarily aesthetically driven?

Cameron: Most of what I see are people who want a very athletic physique. What I can not understand is why they do not train like the athletes they want to look like. If you want to look like a 100 meter sprinter, then train like a 100 meter sprinter, not a marathon runner. If you want to look a pro beach volley ball player then train like one. You have to train like the people you want to look like.

AC: What are your goals as a coach?

Cameron: My goals to become as knowledgeable as possible in order to pass along the best training advice available. I like to change peoples' lives for the better. The more knowledge I have the better I can be.

AC: In a nutshell - What is your training philosophy?

Cameron: There is no staying the same. You are either getting better or getting worse. Which will it be?

AC: Could you list the 3 top tips you could give to an athlete or client that is just beginning structured training?

Cameron: 1) get someone who can write a good program. It does not have to be too fancy just something that will not get you injured. 2) Get good nutritional advice as well. 3) Dedication! It will take work and some time. Either gaining or losing weight, in order to do it right expect a two pound per week change. That is not a lot but after five weeks you will have a huge change.

AC: What about recovery techniques? Any suggestion?

Cameron: Pre/Post workout shakes are very important. This is a very easy recovery tool that is more powerful than most people know. Drinking a good post-workout shake the equivalent of speeding up your results. Don't miss it.

AC: Anything else you'd like to mention ?

Cameron: Thank you again for the opportunity.

AC: Where can people read more about your theories and programs?

Cameron: www.cameronmcgarr.com has several tips and article that convey my philosophies and training techniques.

Thanks to Cameron for the interview. Make sure you sign up for Cameron's newsletter as he has some really Also check out Men's Fitness where Cameron contributes on a regular basis.

Dr Chris Mohr

Dr Chris Mohr

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