In This Issue
– Robertson Training Systems Updates
– Featured Product: Combat Core
– Training Tip
– Nutrition Tip
– Exclusive Interview: Greg Simmons
– Upcoming Interviews
– New Articles
– Schedule
Robertson Training Systems Updates
Indy Seminar accepted for .7 NSCA CEU’s!
We got the official word from the NSCA last week – the Indy Seminar has been approved for .7 NSCA CEU’s!
We’ve also updated the registration page, giving you a little bit more insight as to what we’ll cover throughout the day. You can check it out at the link below!
The new website is up and running!
It’s been several months in the making, but our new website is up and running!
As you can see, we’ve added quite a few new features. Here’s a quick recap of what you’ll find when looking around:
– My own personal training log (both for my own motivation and to hopefully give everyone who reads this a peek into how I do things).
– A schedule that you can actually find without scrolling to the bottom of a page!
– A Video Clips section that I’ll be constantly updating. This was one of the main reasons I wanted to do this update.
– A resources page that will not only cover what I’m reading and reviewing, but also link to other coaches/trainers out there that I would trust you to work with.
This will be a constant work in progress, but I think you’re going to like the changes overall. As well, if you catch something that we didn’t (a missing link, an error, missing pictures, etc.) drop us a line at [email protected] and we’ll take care of it.
Thank you for your support and we hope you like the new page!
Featured Product: Combat Core
My good friend Jim “Smitty” Smith is releasing his latest product, “Combat Core” today!
Smitty sent me a copy to proof/review a few weeks ago, and it really is a great manual. There are so many variations of even basic exercises, you’ll never have to be bored with your core training again!
Whether you’re a fighter, strength athlete, or general gym enthusiast, this manual can give you new and creative ways to train your core for years to come.
Training Tip
Check out the new “Videos” section on the website!
I get e-mails all the time that go something like this:
“What’s a clam?”
“How do I do face pulls?”
In my attempt to continue giving back, I’m going to develop a serious set of video clips for my new site. Whether it’s strength training, mobility, or even prehab/rehab exercises, I want to help YOU achieve your training goals. This service will be totally free and something that I hope you’ll enjoy.
Be sure to check out the “Video Clips” page, both now and in the future, as I’ll be constantly adding new content to this page.
Nutrition Tip
Get a Support Team
by Mike Roussell
Changing your physique is hard to do alone.
No, let me rephrase that – IMPOSSIBLE to do alone.
Whether your goal is to drop excess bodyfat, pack on some extra muscle, or lead a healthier lifestyle you need support. Having a coach, mentor, family member, girlfriend/boyfriend, or training partner supporting you and your journey to achieve your goal is of the utmost importance. This is so important because somedays you aren’t going to feel like eating according to your plan or maybe you’ll be tired and you’ll skip a workout. Having a support system there to encourage you, make some meals, join you for a workout, or just tell you that you are progressing towards your goal can make all the difference in the world.
Who is part of your Support Team? If you currently don’t have a team, seek one out. Tell a friend or loved one about your goals and what you are doing to achieve them. Ask them to support you in reaching your goals. You won’t believe the boost it can give you.
Exclusive Interview: Greg Simmons
MR: Greg, thanks for being with us here today. If you would, please introduce yourself to the RTS newsletter readers.
GS: I am 42 years old originally from South Bend, Indiana who now makes Bloomington my home. I am an Adjunct Lecturer with the School of HPER at Indiana University. I also operate Simmons Performance Training where I work with young athletes on their athletic development.
I have been a competitive powerlifter since 1980. The highlights of my lifting career have been winning USAPL Men’s Nationals in 2004 and then going on to place 7th at the Open Worlds in Capetown, South Africa, later that year. As a Masters lifter, I won Masters Worlds in 2005 in Pretoria, South Africa. I have also had the honor of coaching several national teams. I was the US Junior National Team Head Coach the past couple years. I have also served as the Assistant Coach for a number of international competitions. I have been involved with over 17 IPF International events all across the globe as either a lifter or as coach.
MR: What originally got you into the field of strength training?
GS: Actually a bit by accident. I have always been interested in getting stronger for my own lifting but it was not until I got to school at IU when a friend said “you like working out why not study exercise science?” Personal training was really exploding at that time, so I added another year to my undergrad degree in General Studies to receive a minor in exercise science, then ultimately obtained a Master’s Degree. During that time I joined the NSCA, obtained my CSCS and started working in the varsity weight room at IU.
I also received certifications from USAW, USATF & USAPL.
MR: You’ve also been competing in powerlifting for quite some time as well. When did you make the transition from “average gym-goer” to powerlifter?
GS: Well I noticed early on that I was strong for my size. I started lifting weights in 1980 when I was 15. I was 4’9” tall and weighed 90lbs. The first time I even tried I was able to bench 100 lbs. I entered my first high school meet 3 months later. I’ve been lifting ever since.
MR: The fact that you’ve been doing this for so long, at such a high level, tells me you’re doing some things right. For beginning powerlifters out there, what tips can you give them to be successful for a long time?
GS:
*Young athletes can end up with injuries if they lack proper coaching. If you can, seek out a qualified coach for their experience, knowledge and support. Find a coach that really can critique your technique and one that understands proper program design.
*Learn all the technical & equipment rules…learn ALL the rules inside & out. Train each rep as if you are in meet conditions.
*Attend National meets…if you are qualified, LIFT; if you are not, go anyway. Watching the best can help your lifting as well. You will be amazed at their technique.
*I encouraged my junior lifters when we get to Worlds to spend time hanging around the warm-up area; that is where you learn the most.
MR: Those are great points, Greg. I always took so much home from a meet when I’d hang out in the back and just watch the best do their thing!
The next two questions are from RTS readers.
As an experienced IPF lifter, what has helped you and your teammates best to stay injury free?
Technique, Technique, Technique…this applies to every lifter at any level. Set realistic goals; incremental gains will keep you motivated through training. If you aim too high, too fast, you may be asking for trouble. For myself, competing 1-2 times per year has helped me stay healthy and not overtrain as I approached my 40’s. Consistency is also key; I basically train about 50 weeks a year but only go heavy for about half of that time. I am meticulous about record keeping and track my training intensity and volume very closely.
Secondly, how do you best train for stability in the bottom of the squat and bench press?
GS: My approach has been from the technical side of things. Sure helping build exceptional core strength will help stabilize the squat. Strengthening opposing muscle groups in the bench, i.e. upper back work but as I watch the lifter in the bottom position there are a couple things I see.
Squat
1) Forward drift-the lifter has difficulty staying back on their heels. Sometimes it can simply be adjusted by altering the stance but many times it is because of the gear being too tight; typically the straps. I always encourage my lifters to learn how to sew so they can make the perfect alterations necessary on their gear.
2) Core strength is too weak and as the hips start to rise then torso begins to lean over.
Bench
1) Too loose in the bottom position-usually due to the nature of the new bench shirts taking too much bar weight to get the bar to touch. Lifters tend to “relax” thinking it will now touch which then is usually accompanied with bar going to the stomach and/or the face.
2) I am firm believer in training like you compete and I have seen way too many times lifters that train touch-n-go benches and they become sloppy come meet day (forget to pause, bar is still oscillating at the chest because the descent speed was way too fast). I feel that pausing your benches helps increase that stability at the chest.
Another problem I see lifters make is by releasing their air (usually by giving out a big yell) in the bottom position that now reduces the intra-abdominal pressure. I feel it is crucial to hold onto that air to maintain the pressure and thus torso integrity. Once I was able to control my breathing all my lifts went up.
MR: You’ve also battled back from some knee issues to win an IPF Masters Gold medal. How did the knee injury affect your training?
GS: My knee issues revolved around an original meniscus tear from an old speedskating injury that got progressively worse. I had the knee cleaned up in February of 2002 and decided not to lift at Nationals that year as I would of rushed my recovery. However I was squatting normally after 3-4 months but the knee fully got back to being 100% pain-free.
Since then I have always trained fairly smart and done some basic accessory work to aid in my longevity
I still feel some pain under the kneecap (when training volume is high) but nothing severe enough to limit me. When necessary, I use OTC anti-inflammatory meds and ice the knee.
MR: I think a lot of powerlifters forget about the reason we all get into the sport in the first place – to get stronger. Too many people want to argue about drug use, gear, judging, etc. In your estimation, what are some positive things people derive from being involved in powerlifting?
GS: Powerlifting is a pure strength sport that welcomes everyone. All shapes and sizes, young and old. It builds confidence, friendships, and helps people realize they can accomplish a great deal through hard work and dedication.
MR: I love to finish off with this question – what mistakes have you made since you started training? And what have you done to correct those mistakes down the line?
GS: I feel my biggest mistake early on was no training variation. I just kept doing the same thing all the time. I used basic linear periodization to my program. My focus was on the load used during the program not paying much attention to the volume. After studying the Russian coaches, I realized the volume was lacking in my program. Arguably, I feel volume is even more important than the load. Volume was not accomplished but simply more reps but by:
1) Increasing training frequency (which in turn helped my technique)
2) Adding more sets while using low reps with a moderate intensity. Most training is between 75-85% of your max.
Over the years I combined several training philosophies that I termed “The South-West side of Russia” training program. It used Russian training progressions in addition to Louie Simmons’ training where you attack your weaknesses.
MR: That’s really great info Greg; Thanks a ton for taking the time to be with us. If you don’t mind, how can interested get a hold of you for follow-up questions?