Here is an excellent interview/article that talks about Unstable Surface Training (UST). If you have ever done squats or any other type of strength training on a swiss ball or bosu ball you are actually making yourself weaker, not stronger.  Here's why:

http://experiencelifemag.com/blogs/survival-of-the-fittest/2008/05/21/eric-cressey-is-unbalanced/ 

"...many trainers widely recommend doing squats, lunges, curls, and anything else you can manage while teetering precariously on a stability (or Swiss) ball, balance disc, Bosu ball or wobble board. Countless articles are filled with reasons why this is a fabulous idea, the main being that such exercises add a balance component and thus not only engage the target muscles, but also engage lots and lots of small stabilizing muscles. Meaning, you get the extra benefit of improved proprioception (awareness of your body in space), so why not?! Right? Right?....."

"...the latest research shows that while doing such exercises are great for rehabbing ankle injuries, they can actually de-power healthy athletes. So if you’re healthy, and your goals have anything at all to do with getting stronger, faster and more powerful, you actually don’t want to wobble. (That’s not to say you should cut out abs and upper-body exercises like pushups on the ball — I’m just talking about exercises that involve standing or kneeling on such contraptions.)...."

 If you want to work on your balance yo need to be able to stand on one foot first! Many of my clients have had to grab the wall during joint mobility warm-ups when we come to the hip. Standing on one foot and raising the other leg, moving the hip throughout its ranges of motion requires a great deal of stability, ankle and foot strength. If that gets to easy you can always close your eyes!

Ok I agree with most of this, but Zach is a bit more extreme than I am. But if you start showing up late consistently or missing a lot of classes while giving me various excuses, it tells me you really don't want to get the results you said you wanted. There is no magic pill, only hard work.

No Respect? Go to the Basement!

By Zach Even-Esh

For www.EliteFTS.com

I have had some interesting conversations with Jim Wendler. One in particular struck a chord with me quite heavily. In fact, it has helped mold a process I use at my gym when training new athletes.

Jim and I spoke about the lack of respect for the weights nowadays, specifically by those who spend too much time on the internet and at these fancy gyms. I see how kids casually skip workouts that their parents pay for without a care in the world. I see how countless high school athletes don’t work jobs because they are full-time high school students who are “too busy” to work.

I see how incoming clients want to get started immediately on the same program as the experienced wrecking crew on their very first training session, completely dismissing the amount of blood, sweat, and tears it took to be able to follow such a program. I see how high school athletes think squatting half-way down actually means “squatting.” I see how way too many people have no fucking clue what it means to be committed, intense, and passionate about something, especially getting strong!

I have turned down prospective clients many times. I have also fired clients due to their lack of effort or their overbearing parents who think smashing their son to the ground during every workout is what it’s all about.

Here's the workout we did yesterday (6/14) & the 1st class today (6/15)

2h swings 40/30/20/10 light/medium/heavier/heaviest

2kb Front squat 15 light 10/9/8/.../1 up the weight as the reps go down

pushup + RR 10/8/6/4/2

snatches 3x3-5 /arm HEAVY

Congratulations to Jerry & Jason who both snatched the 32k for 5 reps on each arm!!

Congratulations to Aaron who snatched 28k for 5+5 and to Don who snatched the 24k 5x on R & 3 L

All records for them.

The ladies yesterday didn't tell me what the got. I know Marguerite got 16k for 4 or reps per arm.

One of my more advanced clients was talking with a noob last night after class and brought up an excellent point concerning goals. He said he looks at each class as an opportunity to improve upon the last class rather than looking at that far-off goal. He tries to do one more rep than the last time, or to go up in weight on one or more exercises. He doesn't sweat the long-term goal. 

Setting and reaching these little PRs each class is the best way to keep yourself motivated and on-track. Many people set grandiose expectations for themselves then, because those goals are so broad in scope or totally unrealistic, they take a few steps towards reaching that goal and then give up.

 It's ok to set a lofty goal for yourself, just make sure it is very defined, such as "I will lose 10lbs by Labor Day" and not "I want to get thin". Be specific, then create and follow the steps necessary to make it happen. Each day is step closer to realizing your goals if you make a plan and follow it.

We have helped hundreds of people get on the road towards a healthier lifestyle, come and see what we can do for you!