In This Issue:
– Robertson Training Systems Updates
– Training Tip
– Nutrition Tip
– Exclusive Interview: Kevin Larrabee
– Upcoming Interviews
– New Articles
– Schedule
Robertson Training Systems Updates:
New Seminar Scheduled: The Two-Day Bulletproof Knees Seminar!
While speaking at the Vinkofest Seminar in Montreal this past October, I was approached by a gentleman about the possibility of putting on a two-day intensive knee seminar in the Montreal area.
After a lot of hard work on both our parts, we’re ready to make it happen!
This seminar is going to be quite intensive; we’ll cover functional anatomy and joint structure, the research that’s out there in regards to knee pathologies, program design, and of course a large section of the seminar will revolve around proper coaching and cuing of various exercises.
We’re planning on keeping this seminar very small (~20 people), so if you’re interested please e-mail Steve Dube ASAP at [email protected].
Training Tip:
Just show up!
Today’s tip is highly influenced from our interview featured later in the newsletter. I’ve heard it from Dan John and several others, but here’s my take on it.
When I was in college, I had a buddy who didn’t do very well his first two semesters – in fact, I think he did so poorly they asked him to go away for a while! After that, he got serious and straightened up his act. He used to tell all incoming freshman that if they did no extra studying and just showed up to all their classes, everyone could get at least a ‘C.’ In effect, he was talking about just showing up.
The same goes for your workouts as well. We’ve all had days where we’re less than motivated to hit the gym. Instead of just going home and vegging out in front of the TV, go to the gym and at least warm-up. Quite often, you’ll find that after your warm-up, you’re at least ready to do something. What’s even more surprising, though, is that after that warm-up you’ll generally feel pretty good and end up having a great workout instead!
Regardless of how the workout itself goes, at least you did something. You’ll feel better physically because you’re exercised, and you’ll feel better mentally because instead of taking the easy way out and going home, you still got a workout in.
Next time you want to skip a workout for no good reason, just “show up” and see what happens!
Nutrition Tip:
Focus on Fiber
by Mike Roussell
My buddy Chris Mohr always says “Focus on Fiber not Carbs”. Make sure that you aways have fiber with your meal, whether it comes from fibrous vegetables or whole grains. Fiber slows digestion, helps control blood glucose, and increases you level of fullness.
If you like this tip and want to learn more about Mike and his products, check out his Naked Nutrition website.
Exclusive Interview: Kevin Larrabee
MR: Kevin, my audience may not be familiar with you, so let’s go through the basics of who you are, where you’re from, etc.
KL: I am best known as the creator and host of The FitCast, a fitness and nutrition podcast that has become increasingly popular over the last two years.
MR: What inspired you to get into the strength and conditioning field?
KL: My freshman Year of high school I weighed in at 208 pounds when I got my yearly physical at the doctors office. Clearly, I was not healthy and changes needed to be made. I played horribly during my basketball season, and I looked at myself in the mirror and couldn’t take it anymore.
Over the summer between my freshman and sophomore years of high school I joined a gym and started to eat better. I dropped down to 170 pounds in three months (losing 38 pounds). After that, I knew I wanted to do something in the strength and conditioning field. I wanted people to get the same feeling that I had when I lost all that fat.
MR: That’s awesome man – I came into the field via an athletic background as well.
Now, here’s the crazy thing, in my eyes – you’re still in college! I know you’re young, but even at that young age you’ve already developed an extremely successful Podcast known as “The Fitcast”. What was your motivation there?
KL: Before I started The FitCast I had already been listening to a few podcasts (mostly in the tech area because I am a nerd) and I loved the idea that anyone could create a radio show and share it with everyone on the planet.
I started to look for a good fitness and nutrition podcast and sadly I found nothing. The only things out there were “Naked Yoga” and podcasts on running. I found a few on weight lifting and nutrition, but they had terrible information (even I could tell), and they were product driven. I felt that I could bring people who are interested in fitness and nutrition a podcast that would not only inform them with great information, but also be enjoyable and entertaining.
Hopefully our current product has delivered that initial vision.
(Editors Note: The following three questions came from an RTS Newsletter reader).
MR: I would like to know more about the technical side of The Fitcast. The sound and overall quality of the show has greatly improved from the first few shows. Could you give some practical tips for a guy like me that is interested in making a Danish podcast for fitness enthusiasts?
KL: The first thing I did to create a podcast was read everything I could on the subject. There is a big difference on how to produce the podcast depending on which OS you are using (most likely OSX or Windows). I had such a tough time with the Windows setup that I just went out and got a MAC.!
The biggest factor is the microphones or headsets that you are using. I use a Plantronics USB headset that cost $79. My co-hosts use Logitech USB headsets, which are great as well, and cheap. If you have any other questions you can e-mail me: [email protected]
MR: How much time goes into making the FitCast?
KL: About 10-15 hours per week. This is mostly due to e-mails and scheduling.
MR: I am very impressed with the fact that Kevin manages to juggle training himself, others, studying and making the best fitness podcast out there. How does a common week look like for Kevin?
KL: Most of my week is taken up with lifting, classes, homework, and 15-20 hours a week training my clients. I fill up my other free time with e-mail, some reading and some Xbox 360 if I have the time (I am a college kid so that’s OK). The weekends are usually pretty quiet until Sunday when we record the show.
I am also creating a video database for the college fitness facility which will contain 50-75 exercises that can be watched on demand at the gym. There will be a computer setup in the weight room where they can review the exercises online via YouTube. This will most likely take a good 100 hours of my life this semester.
MR: Ok, enough techy questions – let’s get back to the meat and potatoes!
This may be tough, but what are the Top 3 things you’ve learned since hosting The FitCast?
KL: This is really tough – we have had so many great guests on in the last two years that this is almost impossible but I will do my best.
1. You need to show up: Dan John was our guest for episode 20 and he made a real impact on the listeners and myself. This statement went along with a discussion about a janitor that made an impact on Dan John named Larry. Just “showing up” is 99% of the battle, no matter what it is: going to the gym, helping a friend out, or going to a son or daughters school play.
2. You NEED to hear opposing views: I think everyone can agree that most fitness experts agree on 90% of what is discussed, but it is the 10% that is interesting to hear about. And sometimes trainers are just making statements to stir up some controversy.
3. No matter how hard we work and learn to better ourselves, we must still set aside time for ourselves to be with our friends, family or pets. Show them how much you love them and how much they mean to you.
MR: I know you did an internship with my boy Eric Cressey last summer as well. What were some things Eric schooled you on while working under his tutelage?
KL: Training under Eric Cressey was the best experience I have had so far in regards to learning about training and program design. The first think that EC had me do was to lift faster, plain and simple. My reps were taking too long and I was not making the movements powerful, and in turn I was not getting as strong as I could have.
Also I think it makes a world of difference if you can learn the correct form for the major movements from an expert. An excellent example of this was in my deadlift form. First off, I was not doing the movement with any speed and power. Secondly, I was starting the movement with the bar too far from my body; my ankles were a good two inches from the bar when I set my feet. After fixing this I had a good two or three months or really bloody shins! I still cut them up from time to time. Thirdly, I wasn’t firing my glutes at the top of the lift. Fourthly, I wasn’t bringing my shoulders back at the end of the lift. After fixing my form, I was able to go from 225×3 to 335×3 in three months. Now I have passed the 405 lb mark for my 1RM. It’s not a lot to some people reading this, but for me this was huge.
Eric also emphasized the importance of a proper warm-up. We were doing about 5 minutes of foam rolling and a 5-8 minute dynamic warm-up before each training session. My hip mobility was handicapping me when I would squat and deadlift. I wasn’t able to deadlift correctly until the second or third week because of this. By performing extra mobility drills outside of the gym, I was finally able to loosen up those stubborn hips. Ever since then, I have set aside 10-15 minutes each session to have a proper warm-up.
With my clients, the first 15 minutes of their session is foam rolling and their dynamic warm-up. Even if we only have 45 minutes or less that day, I feel it is that important.
MR: When I was 21, I was just starting to really get a feel for what I wanted to do. What can we expect from Kevin Larrabee in the next 5-10 years? Any thoughts?
KL: I really don’t know. This summer I will be doing my internship with Mike Boyle at MBSC in Winchester, MA. I would like to be working primarily with high school and college athletes, with some weekend warriors sprinkled in during my free time. I would also like to do some more writing for websites like T-Nation and EliteFTS. Hopefully The FitCast will continue throughout my career; if I have my way it will continue on unless people stop listening, or I just don’t have time to product it anymore.
MR: Kevin, you’re an awesome example of how a busy college student can bust their ass and make a difference – thanks for taking the time to be with us here today. Where can my audience find out more about you?
KL: The best place would be www.TheFitCast.com. That is my hub for the podcast. You can also checkout www.TheFitCastInsider.com to see our premium content.
MR: Sounds great – thanks again Kevin!