Syatt Fitness: The Week in Review (8/10/2014)

curl in the squat rack

Oh hellooo!

I hope you’re having an awesome weekend and getting outside to enjoy this incredible weather.

I’m actually about to head out for a quick outdoor training session – nothing intense; just some sled drags and bodyweight drills – so I’ve gotta make like a tree and leave.

Fortunately, this past week was packed with tons of incredible fitness information so I’ve got a great installment of The Week in Review laid out below.

Enjoy and have a wonderful weekend!


Articles By Jordan

Exercise Video of the Week: The Single-Leg RDL

How to Build an Explosive Deadlift Lockout

Daily Strength Lesson’s

Monday’s Strength Lesson: You don’t need to be a competitive athlete in order to train like one.

Truth be told…I think pretty much everyone should train like an athlete.

Granted, the modalities in which each person trains must be scaled to their skill level and individual needs/goals, but training to become stronger, more mobile, balanced, and coordinated is essential for everyone.

So how should you train like an athlete?

Here’s 3 quick tips:

1) Get stronger. Doesn’t matter if it’s with a barbell, dumbbells, kettlebells, or just your body weight. Improve your strength and you’ll improve your quality of life.

2) Move in all directions. Don’t just stick to one plane of movement (notice how squats, bench press, deadlift, etc all stay in the same plane). Instead, move laterally, horizontally, and challenge your body to become athletic outside of our normal front-to-back/top-to-bottom routine.

3) Build a big ‘ol booty. Didn’t think this would be one of ’em, huh? Plain and simple, athletes with strong glutes tend to perform better (check out the best sprinters’ glutes) and they’re less likely to get injured (knee injuries, anyone?). Focus on building stronger glutes and you’ll reap a butt load (see what I did there?) of benefits far beyond the scope of athleticism.


Tuesday’s Strength Lesson: Fat loss is simple…but that doesn’t make it easy.

If I hear “eat less, move more” uttered one more time as a viable guideline to teach clients how to lose fat I’m going to have a conniption. 

Yes, to lose fat you need to eat less and/or move more.


No one can [intelligently] debate this fact.

But there’s more to fat loss than the basic concept of burn more energy than you ingest.

There’s countless physiological, psychological, environmental, emotional, sociological, any many more factors that must be taken into consideration when coaching an individual through fat loss and understanding *why* they’re making certain decisions. 

How can you help your friends/clients through fat loss?

Instill belief and confidence.

Self efficacy (ones belief in their own ability to succeed at a given task) is arguably the most important factor in determining both short and long-term success. If you truly want your friends/clients to succeed then find a way to help them believe in themselves. This can be done in a variety of ways but, most importantly, let them know that YOU believe in them and will be with them every step of the way…no matter what. If you believe in and support them they’re a lot more likely to believe in and support themselves.


Wednesday’s Strength Lesson: Time to pony up and get your short-shorts & headbands on because today is Sample Workout Wednesday!

Is your Deadlift slow(er) off the floor and relatively easy(er) at lockout?

This lower body training session is specifically designed to target weakness off the floor and strengthen that portion of the movement. 

Use this session 1x/week for 4-6 weeks and then re-test your max:

1) 2″ Deficit Deadlift: 4 x 2

2) Stop & Go Goodmorning: 3 x 6

3a) Goblet Bulgarian Split Squat: 3 x 8/leg
3b) Glute-Ham Raise: 3 x 10


Thursday’s Strength Lesson: A small and seemingly insignificant feat to you might be the most incredible and encouraging accomplishment to someone else.

Yesterday a new client sent me the e-mail below: 

“At my new job I walk up and down two flights of stairs A LOT every day! I’m already less out of breath than I was last week; I’m so excited!”

This is a HUGE accomplishment for her and I couldn’t have possibly been more excited that she chose to share it with me.

See, some people hear similar stories and think “who cares…she was just walking up and down stairs.”

These are often the same people who see an overweight person exercising and proceed to laugh and/or make fun of them.

Can you imagine?

Ignorance at its finest.

The reality is, successfully ingraining simple habits such as walking up and down more stairs, eating 1 extra vegetable per day, or even setting the fork down in between bites is *very* exciting and truly a huge accomplishment.

Keep this in mind the next time you’re speaking with someone expressing interest in losing weight or getting in shape. A positive influence is leaps & bounds more effective than negative reinforcement for encouraging long-term behavior change.


Friday’s Strength Lesson: You can’t hang out with negative people and expect to live a positive life.

Recommended Reading

  1. Research Round-Up: Push-Up Edition via Bret Contreras
  2. Don’t “Want” It, Go Get It! via Matt Rossignol
  3. 20 Ways to Prepare Young Athletes for Success in Sports and Life via Eric Cressey
  4. 8 Reasons Your Cardio Workouts Aren’t Working via John Sifferman
  5. Protein Timing Revisited: The Importance of Objectivity in Drawing Evidence-Based Conclusions via Brad Schoenfeld
  6. How to Build an Explosive Deadlift Lockout via Syatt Fitness
  7. Should I Eat White Rice or Brown Rice!? via Stacey Veronica Schaedler
  8. How Does Range-of-Motion Affect Strength Gains via Chris Beardsley
  9. 10 Things All Beginning Lifters Should Know via Bret Contreras
  10. Walking with Purpose via Hannah Wellman
  11. 7 Lessons for a New Weightlifter via Will Levy
  12. Exercise Video of the Week: The Single-Leg RDL via Syatt Fitness
  13. Should You Work Out When You’re Sick? via Precision Nutrition
  14. Elizabeth Banks Thanks Genetics For Her Body, Exposes The Fraud That Is Celebrity Fitness via The Huffington Post
  15. Long Lover PPT Planks Kick the Shit out of Traditional Planks via Bret Contreras

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