I have just finished a phase of “cluster” training. Clusters are a fairly advanced training method that allows a person to do more repetitions at a higher weight than normal programs by taking short rests of 8-12 seconds between repetitions. I used this for the earlier part of my workout, going up to 155kg reps in the high bar back squat for sets of 5.
In this part of the workout just before Singapore ’s best gym, the Genesis Performance Center closed at night, I did 155kg x 4 rep Good Mornings, super setted with trap bar deadlifts working up to 240kg. It was not particularly hard, but the trap bar ran out of space to put more plates…
I have no clue why this is called the “football” bar. But from the point of view as a coach and personal trainer, it is a great piece of equipment to have in a gym or training center.
It looks like a normal barbell except that it has handles that are diagonal to the bar (see pic below) this allows the hands to be in a position that puts less stress on shoulders.
Shoulder injuries are a problem. In fact it is so prevalent that I just had a staff education session to teach our trainers more about how to handle personal training clients with current or former shoulder injuries.
Here Are Our Trainers Learning How To Find And Release Trigger Points That Cause Shoulder Pain
The grip of the football bar allows exercise to be performed with less stress on shoulders, preventing injury.
I got 4 of these football bars for our new training center (the biggest and best private gym in Singapore) due to be open in August 2009!
Also, because of the number of people with pre-existing shoulder injuries (they didn’t get them from training with us!) this kind of modified bar is a necessity. It allows training “around” the injury so that the rest of the body doesn’t get weak. We can train and get strong even while a client is going through our 16 week shoulder rehab program that fixes the causes of the injury.
We work from very simple to very advanced injury prevention routines that “bullet proof” your shoulder from future injury and make you stronger than ever. Golfers, tennis guys and anybody who does anything where pushing, throwing or swinging is involved can benefit.
One of the most satisfying things that happens to me as a personal trainer and strength and conditioning coach in Singapore is that my staff and I at the Genesis Performance Center get to help people recover and rehabilitate (rehab) from injuries.
Now, we are NOT doctors. If you are hit by a car – do NOT come see us.
For example if you get tackled by a 120kg opponent during a rugby game and twist your knee and damage your ACL. You should go for surgery!
****As soon as possible.****
But once you are done with surgery? what next? usually some physiotherapy… but what next?
You are not fully “well” yet you are not “injured enough” to have more doctor visits.
That is where we come in.
We help people get back to full SPEED, STRENGTH and CONFIDENCE in their formerly injured parts. In fact we aim to remove the weakness that is usually the cause of the injury to begin with. Just like we did with Kenneth (see video)
BUT!!! – most knee injuries do NOT need surgery!
“***Gasp!***”
But my doctor said so…
Firstly – get a few opinions on your MRI. Reading one is a skill and its a subjective skill. And doctors have (it’s not their fault – reading these is hard) given different opinions on the SAME MRI given some time between readings. I would go for 1 MRI and 3 doctor’s opinions.
Next most injuries can be fixed with some soft tissue work and some strengthening. ACL tears are probably the only one that really needs surgery. And if you do get surgery get a doctor that will NOT take the ligament graft from your hamstring.
The hamstring is VERY important in knee stability because it actually “wraps” around the knee joint. So don’t let it get even weaker (it’s possibly why you got injured in the first place).
One of the most common problems I work (surgery free of course!) with is scar tissue on knee connective tissue.
The symptoms are:
Pain “inside” the knee especially climbing up and/or down stairs
The same pain when walking up or down slope
The pain comes on and off – it never gets better and never gets worse.
The pain is worse on days after you do “start/stop” activity like badminton, basketball and so on.
How do I know so much about this? I had this problem myself! And soft tissue work by a strong therapist was the only way it got fixed. And it bothered me for years! Gotta have some pain to know the best way to fix it right!
I care that clients get results. Nobody can train well when they are in pain.
I love the gym that I own now. It’s has everything we need to get great results for clients. Barbells, dumbbells, kettlebells, bikes, slide board, and a bunch of other stuff.
But as a Personal trainer and fitness coach in Singapore, I am facing the same challenge that all businesses in Singapore face. Space.
Singapore space is at a premium and so is its price! Ouch. We can either go super cheap (but super far away!) or expensive in the town area. The problem is that there isn’t that much inbetween these 2 extremes (that I have found suitable!).
One day I want to own a large warehouse type building in a fairly accessible place. Then we can build a gym that has space so that my staff and I can help more people! I want space for running drills, an short indoor track, a place to throw medicine balls and stuff like that too. Yummy.
Something like this…less boxes, more training space and equipment!
That is why I’m building the Genesis Performance Center. Client by client I want to make them all successful so that when we do build a big place one day, it won’t be a white elephant, but rather a place which will be filled every day with a great community of people who are transforming their health, their performance levels and their lives.
Below is a video of some of our clients training in our OLD GYM. It was only 700sq ft! Now we are in a 3100sq ft facility. More room for more fun.
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