Syatt Fitness: The Week In Review (8/9/2013)


Good morning and happy Friday!

This week was insanely hectic but I’ve managed to round up a bunch of great articles and strength lessons for ya.

Also, those in the Boston area should know this Saturday (tomorrow!) Total Performance Sports is hosting the Mass State Strongman Championships and it’s going to be INCREDIBLE! If you’re interested in going you can get more information about it HERE.

Have a wonderful weekend and enjoy every moment!

Never Minimal. Never Maximal. Always Optimal.


Articles By Jordan

How to Improve Vertical Leap

A Brutal Core Exercise: The TRX Pike


Daily Strength Lesson’s

Monday’s Strength Lesson: No one cares how much you can curl.

No one cares.

On that note, no one cares how much you can Squat, Bench Press, and Deadlift either.

No one gives a shit!

Don’t lift to impress other people. Don’t train/diet/live in order to live up to other peoples standards.

Do what you do because YOU LOVE TO DO IT!!!


Tuesday’s Strength Lesson: Want to have more fun with your training? Create a challenge and compete with your friends/training partners.

One of the best parts of working at Total Performance Sports is how the incredible coaches never forget to have fun and challenge one another to a competition.

Last night – after my Max Effort lower body session mind you – I was challenged to to do an Overhead Sloshpipe Squat for as many reps as possible. You can watch the video by clicking HERE.

While it definitely wasn’t pretty, it was honestly a blast. Challenges and competition make training so much more fun and enjoyable in the long-term. Find a way to challenge yourself and stay motivated to improve on a consistent basis.

Most importantly, find a way to have fun with your training because, after all, what’s life without a little fun?


Wednesday’s Strength Lesson: Having trouble finishing heavy Deadlifts at lock out? Straighten the legs as quickly as possible (as soon as the bar passes the knees) and squeeze the glutes like you’re trying to make a diamond out of coal.

Often times trainees have difficulty locking out heavy Deadlifts and aren’t sure what the issue is. While it could be for a variety of reasons, one of the most common issues I see is neglecting to straighten the legs as soon as the bar passes the knees.

See, it’s legitimately impossible to squeeze your glutes (and lock out) if your knees are bent. That being the case, straighten the legs ASAP and then squeeze your glutes like you have a credit card in between your cheeks and you don’t want it to fall out.

How’s that for a visual cue 😉


Thursday’s Strength Lesson: Perform 1-3 sets of 6-10 reps of a Scap Push-up variation as part of your warm-up for improved shoulder health and function.

Arguably the most oft-neglected muscle group, the Serratus Anterior is significantly recruited during the Scap Push-up and – considering its role in scapular movement – strengthening it will likely improve shoulder performance.

Not sure how to perform a Scap Push-up? Click HERE to watch a short video illustrating 4 simple variations.

It’s quick, easy, and may significantly improve shoulder health. There’s no excuse. Just do it.


Friday’s Strength Lesson: “Pain is inevitable. Suffering is optional.


Recommended Reading

  1. 4 Coaching Cues for 4 Common Technique Mistakes via Greg Robins
  2. Spark Notes for “Hard” Gainers via Tony Gentilcore
  3. How to Prevent Ankle Injuries via Joel Jamieson
  4. Obesity and Fitness are Revolutionized by Reddit, Not Doctors via Dick Talens
  5. How to Create a Fat Loss Diet via Mark Young
  6. 4 Causes of Knee Pain That Have Nothing to Do With The Knee via Jesse Awenus
  7. Glute Science via Bret Contreras
  8. How to Improve Vertical Leap via Syatt Fitness
  9. 10 Unbelievable Diet Rules Backed by Science via Adam Bornstein
  10. Assmessments You Might Be Overlooking via Eric Cressey
  11. A Brutal Core Exercise: The TRX Pike via Syatt Fitness
  12. Another Cholesterol Rant via Tony Gentilcore
  13. Explosive Days for Muscle and Strength via Lee Boyce
  14. How to Front Squat via Eric Cressey
  15. Power Athletes Stuck in Extension: Some of What You Need via Ben Fairchild