Travis County Strength

AMNESIA

TCS is about to wrap up month #1 since our 2 month hiatus!!! The brick and mortar location is once again occupied with warm bodies, and it feels great to get back to some sort of normalcy and see all of your smiling faces!

I think it’s safe to assume that everyone that has chosen to make their re-entry is just as fired up as we are. The energy in the gym has been electric each and every session and it feels like everyone’s spirit just got a bit of a recharge.

Now, here comes a dose of reality. I don’t mean for this to rain on anyone’s parade, but your return to the gym may find you facing some frustrations. It is possible, in fact likely, that if you have not had access to heavier loads over the last 2 months, your strength may have decreased a bit. On the flip side, if you’ve been joining us for the ZOOM workouts, you may find that your conditioning is better than it was pre-lockdown. In any case, it’s important to realize that you are now entering into a new chapter of your training, and looking back to old workout journal or logged numbers may not be very helpful right now. In fact, it may be a risky dive into the past that I think we should just as well avoid by suddenly developing an acute case of amnesia.

Look. When you boil this shit down, we are simply putting in work (heavy, light, fast, moderate, slow, longer, shorter,etc.) as consistently as we can. We do this stuff so that we can look better, feel better and perform better in our lives, and be part of a kickass community. It does us no good to look back to 5-6 months ago and try to compare where we were then with where we are now. Sure, we can use that data to set goals and motivate our progress, but it’s very easy for that to spiral out of control and we find ourselves number-chasing, then getting frustrated and possibly even injured. Do not spend your valuable time and energy thinking about what you’ve lost. Rather, look at the the other aspects of our health that may have been gained. Did you get outside more? Were you more active with your family? Did you go on walks more often? Did you pull out that old bike and go for some rides? Were you able to take this time to focus on sleep and nutrition? Did your mobility improve?

Amnesia, my friends. Forget about your 250lb back squat from January. Forget about your 150lb strict press in early March. Forget it, because it’s just an old data point - not an indicator of some character flaw. You are not your strength numbers. Forget it and just put in the work today and each day going forward. You’ll be happy you did and you will enjoy the work that much more.

*What was I talking about?*  

YOUR TCS @ HOME LOADOUT LIST

As June 1st approaches, we realize that this is going to be somewhat of a fork in the road for our community in regards to training locals. Some will decide to come back to the brick and mortar gym and others will decide to continue training in their garage, driveway, living room, backyard, etc. via TCS@HOME. We want you to know that there is no wrong answer here. You’re each going to be where you need to be, and that’s that.

We’ve taken the necessary steps to ensure that those of you that are returning to TCS (the gym) are entering a safe and organized environment. Y’all will be taken care of - just like always.

For those of you taking advantage of our TCS@HOME program, you have some homework to do: You need to start collecting equipment. We are NOT suggesting that you go out and buy the top of the line barbell, bumpers, pull-up rig, rower, air bike, GHD, kettlebells, etc. In fact, we are encouraging you to make use of what you’ve already got! You’ll be surprised with how items you have around the house can do a pretty damn good job replacing some pieces of workout equipment. (More on that in a bit.)

In addition to using what you’ve already got, you may need to actually make some items. DIY equipment will offer immense value and versatility for cheap. Another option you have is to start scanning Craigslist, FB Marketplace and LetGo for equipment for sale - but you need to be smart here - people know that home gym equipment is in high demand and they are trying to get top dollar for stuff that would otherwise cost a fraction of their asking price.

In general, don’t get caught up in thinking you NEED all the fancy things. A little creativity will go a long way. And, we’re here to help you figure all of this out along the way.


So, here’s a list of items that I suggest you start collecting, making and/or possibly purchasing:

  • Jump Rope

  • Box

  • Kettlebell(s)/Dumbbell(s)

  • Cinderblock(s)

  • ALL THE SAND

  • Small Sandbag (30-60lbs)

  • 5-gallon bucket with lid

  • Solid wood broomstick/dowel rod (approximately 6ft long)

  • New or empty 1-gallon paint cans (2-6)

  • Smaller, lighter “hand weights” (5-15lbs)

    • Bricks

    • Empty laundry detergent jugs (2)

    • 2.5-10lb metal weight plates

    • Dumbbells


I realize that this is a very random list, so let’s break it down a little bit.

JUMP ROPE
This should be very easy to acquire. Moving on.

BOX
You have some options here. Find something stable and well-constructed that you can use for step-ups, box squats, possibly box jumps. new-age coolers (like a yeti) are practically indestructible - you’ll just need to make sure it’s stable. You can also, look online for manufactures that have them in stock. Trouble here is that some will have you assemble it, which might be a deal breaker for some of you. A really solid makeshift option is a PVC valve box. You can get these at Home Depot or Lowe’s for about $50 and they are great for step-ups, low jumps, support for bent-over rows, hip thrusts, etc. If you go this route, I would suggest gluing the lid to the box.

KETTLEBELLS/DUMBBELLS
I know. Everyone is sold out and everyone on Craigslist has lost their damn mind when it comes to asking prices. But, I would still suggest keeping your eyes peeled for a lighter KB and a heavier KB or a lighter pair of DBs and a heavier pair. If you see a deal, jump on it. Dumbbells are extremely versatile, so the price that you pay (along as it’s not absurd) will still be worth it - and kettlebells are even more so.

CINDERBLOCKS
Besides a KB or DB, the next best thing to swing would be a cinderblock. I know, who woulda thunk it? But it’s true. Besides swings, they offer a ton of other uses like farmers carries, ground-to-overhead, front/zercher squats, mixed pushups, parallette platforms, even a step-up “box”. They are cheap and easy to acquire. All of these attributes make the cinderblock a big winner. You may even consider buying two full blocks and two half blocks to further increase your usage options.

SANDBAG
Another big winner on this list is the sandbag. When we talk about versatility, the sandbag is at the very top of the list. And, if you’re committed, it’s pretty easy to make one on your own. Of course there’s the option of finding something online, but you may be able to use an old duffel bag or sports bag if it’s in good shape and was well constructed originally. The process of making a sandbag is very easy:

  • Find a shell (the duffel bag)

  • Find a suitable sandbag liner (heavy duty contractor trash bags are the best)

  • Buy filler material. I’d recommend one of these or a combo mix depending on the weight your shooting for and the overall volume of the filler bag you are using:

    • All-purpose sand - each bag weighs 45lbs

    • Pea gravel - each bag weighs 45lbs

    • Rubber mulch - adds volume, each bags weighs ~20lbs

      • Put the liner bag(s) inside the shell, fill the liner with sand/gravel/rubber mulch until the shell becomes full, secure the liner so that sand cannot leak out, close the shell and add duct tape reinforcements if needed to take stress off of seams and zippers.

        SMALL SB EXAMPLE
        LARGE SB EXAMPLE

5-GALLON BUCKET
Again, this is something you may not think of as a useful peice of equipment, but when filled with random stuff or 5 gallons worth of sand, you’ll quickly realize it value. When filled with sand and lid on, the bucket offers a great option for heavier front-loaded carries and gut squats. Not to mention, it creates a very stable platform for bent over rows and possibly even step-ups if the lid is supported by the sand inside. A major plus is that they are cheap, easy to find and useful even after you return to the gym.

BROOM HANDLE OR DOWEL ROD
Now, most of us are not going to go out and buy a new barbell and full set of bumpers. So, I think it would be useful to have something to could do a decent job of filling in for the bar and weight until you make your return. I would suggest going the dowel rod route. You can go to Lowe’s or HD and find a strong, solid wood dowel that can be cut to a 6ft length that then can be used for pass thrus as well as loaded movements such as deadlifts, squats and presses. You see, slipping two, 1-gallon paint cans filled with sand on either side of the dowel rod will offer a DIY barbell option.

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PAINT CANS and/or LAUNDRY DETERGENT CONTAINERS
So, if you didn’t see where I was headed with the suggestion of these items, not you probably do. Not only are they great options for stand-alone equipment, but they can be used to load your DIY barbell for even more possibilities. You’ll see in the picture above that Jaimie attached the paint cans to her bar via some oversized carabiners - so add those to your shopping list as well. The alternative is that you tie some loops of strong cordage through the handles of the cans or jugs and then run the dowel through the loop. That would work as well.

HAND WEIGHTS
This is a broad category, but basically it’s anything that ranges from 5-15lbs that can easily be held in each hand. Large plastic water bottles filled with either water or sand would be a good DIY option. You could also check the brick selection at your local home improvement store, they work well. And then, of course, you can keep your eye on what comes across on Craigslist or other such sites in the way of lighter DBs, metal plates, or even kettlebells. Think of these hand weights as what you would use for shoulder complexes that include bent-over flys, front raises, lateral raise and others challenging movements where more substantial objects would prove to be too heavy.


Alright. I know I threw a lot at y’all with this post. It’s not meant to overwhelm, but rather intended to help you realize that you have real options available as you prepare to get started on this next chapter. Remember! We are here for you and would love to help you get set up. Please reach out to us if you are having any trouble gathering this stuff or if you simply just need more guidance along the way.

TCS @ HOME

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As we look to reopen the TCS doors on June 1st, we realize that each individual will soon need to make a decision as to when & how they come back. Understanding that each of us is in a different spot during this transitional period, we want to ensure that everyone has a choice that works for them. So, in addition to running classes at TCS in a safe, effective manner, we will also be offering a virtual training option:

TCS @ HOME.


TCS @ HOME DETAILS

  • Programming will track very closely to what we are doing in the gym.

  • Workouts will start at 8am and last no longer than 60mins.

  • If you can’t make the 8am LIVE session, it will be recorded and accessible for later viewing.

  • Workouts will take place Monday - Thursday, Saturday, and include a Recovery Class on Sundays. (6days/wk)

  • This membership option is open to anyone, from anywhere as a “stand-alone” membership option.

    • TCS @ HOME will be included in our 8x/month and Unlimited memberships (allowing for greater flexibility)

    • You can also “add-on” to your TCS @ HOME membership by also purchasing the 4x/month membership

  • The more equipment you have, the better. However, minimal equipment is required. We will be sharing our top equipment picks and alternative options in the very near future. We will help you set yourself up!

  • Cost: $135/month


If you have any questions about what might be the best way for you to proceed or how to get things set up for a successful start, please don’t hesitate to contact us.


EVERYONE NEEDS A HEAVY BAG OF SAND - HERE'S HOW TO MAKE YOUR OWN

By now, you likely know that we are huge fans of sandbags. We train with them constantly at TCS because they are incredibly versatile, awkward ( a good thing), durable and inexpensive. Suffice it to say that it’s difficult to think of a piece of equipment that has a bigger ROI than sandbags.

Now, we all know shit is kind of crazy right now. Covid-19 has changed nearly everything for the time being and let’s not even get started on the Murder Hornets. Fuck me. But with all of this craziness, we must stick to the things that keep us healthy and vital - both physically and mentally. And we know that training checks those boxes, right?!

The obstacle for some has been a lack of equipment. So, the video below is for you guys and gals especially, but really anyone that misses having a hundred pounds of sand squeezed against their ribcage.

Bueller?

Bueller?

It’s important to note that “heavy” is of course a relative term. The beauty here, though, is that you can follow the same basic procedure for any size, shape and weight sandbag that might tickle your fancy. I realize that a 180lb sandbag is not appropriate for everyone, but the steps will go nearly unchanged for a 60lb bag.

You may also consider making a set of 2-3 sandbags that then run the spectrum of usable weights for given tasks. For example, you may use a 40lb bag for pressing, lunging, getups, etc. But then when it comes to squat day, you may want to have a bag loaded at 100lbs for some heavy 5x8 gut squats.

The nice thing is that you can build a custom set that fits your needs perfectly for less than the price of JUST a barbell. Talk about bag for your buck! And you’ll probably find that the strength that you develop while using a bag of sand is strength that is far more useful and efficient in your day-to-day life. BONUS!

I hope you find this video helpful. If you still have some hangups, please reach out to me. I would love to answer any questions you might have and help you get what you need.

AIN'T NO REST FOR THE WICKED (but they should) - Coach Sean T

Today is probably the hardest part of working out for me, RESTING! Sounds crazy to some, but totally relatable to most I'm sure. In the past, I've hated rest. It would feel like I'm wasting time, losing ground, and doing myself a disservice. I dealt with that same fear today when I decided to let myself rest.

That was because of my old-mindset. A LACK mindset. That's the mindset that says, "If I don't hold up these walls, the house will cave in!" What message is that sending out? That you, your body, your LIFE is a shoddy-house made of sticks that Eeyore wouldn't even want to live in?! FUCK THAT!

Your house is a fortress. A citadel atop a mountain that will be around for the rest of time! Cultivated by the years of labor that you have put into it. THAT'S the message you want to send out. "But Coach SeanT! I'm just starting out! I can't afford/don't deserve rest! I need to keep going so I have something to show!" Wrong. Same LACK-mindset.

Don't build a house with arms tired from toil because you're too scared to rest. The work will be out of desperation and the result will be low-quality.

Rest isn't a vacation from the work. It's PART of the work.

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Take time to recover and gain energy so that when you pick up those tools, you can build a house fit for a God!! Cast away the fears that your hurting yourself. Set the intention for your day of rest to ACCELERATE your progress. Realize that what you're doing is manifesting power so that when you get back to work, you tear through it like a beast out of hell!! I'm so pumped for tomorrow's workout I can feel it in my GUTS! 

It's all in the mindset. As are all things.

Remember, it takes Goku like three episodes to build up a spirit bomb. And he killed Buu with that shit.
(Some DBZhumor for those that know.)

So rest hard and THEN get after it….tomorrow.

Join the LIFT Chicks for March Squats! - by Jen Shaw

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I receive loads of requests to share my LIFT chicks’ programming. This March, I would like to invite anyone out there to join us for our new squat cycle.  Each squat cycle, our goals are the same: better form, build strength and gain more confidence under the bar. There are hundreds of cues to correct to find the best squat that each particular person can perform. These short cycles work to establish a strong foundation from the feet up for small groups working with these cues. This four-week cycle has a heavy single squat early in the week and volume squats later in the week. 

Each monday, we will find a heavy single using a 5.4.3.2.1 rep scheme. On Thursdays, we will use our number 3 squat weight to work on consistency under a clock. 

I invite you to join us for this small squat cycle! Each Monday will look very similar so change up the warm up as much as you want. Some of these warm up movements might be foreign but I am sure Google can help you out. If not, feel free to message me on IG and I can tag you in a video. 


WEEK 1, DAY 1 SQUATS

PRE-CLASS PREP: 

  • 3 min bike ride

  • 2 rds:

    • 10 PVC pass thru + lunge

    • 3 standing inchworms

    • 3 bootstrap squats

  • 2 rds:

    • 10 scorpion

    • 10 bird dog

    • 10 cat cow

CLASS PREP:

Warm up 1: 7 min work session

  • Tabletop bear crawl 15 steps forward

  • Spiderman back same distance

  • Band walk down and back same distance 

Warm up 2: 15 min work session

  • 10 plank shoulder taps

  • 10 Birthfit Functional progression 1 breaths 

  • 10 bent over flys 

  • 5/5 db snatch

  • 5 barbell squats (going up in weight each round) 

WEEK 1, DAY 1 SQUATS: 

Primer:

  • 5.4.3.2.1 Back Squats

  • 6/6 single arm ring rows between each round
    *weights are heavy but you shouldn't need a spot. Keep it conservative.  

For Real: aka Heavy

  • 5.4.*3*.2.1 Back Squats

  • 20 push-ups in between each round


WEEK 1, DAY 2 SQUATS 

PRE-CLASS PREP: 

  • 3 min bike ride

  • 2 rds:

    • 10 scorpion

    • 10 bird dog

    • 10 cat cow

CLASS PREP:

  • Warm up 1: 6 min work session

    • 10 glute bridge with adductor block squeeze 

    • Band walk

    • 3 standing inch worm

  • Warm up 2: 10 min work session

    • 12 V-ups

    • 12 walking weighted lunges 

    • 10 bent over flys 

    • 3 barbell squats (going up in weight each round) 

WEEK 1, DAY 2 SQUATS: 

  • Primer:

    • 5 x 3 Back Squat

      Working up to 80-100% of Day 1’s set *3* number. The goal is to pick a number as close to your actual set 3 from Monday as possible. You shouldn’t need a spotter and should feel confident but know it will be work, and you will have to stay focused. 

  • THEN….

    • Every 30 seconds for 15 minutes:

      • 1 squat at that weight

WHEN DID WE LOSE THE PUSH UP POWER? - by JEN SHAW

Most people are aware of what a push-up is and what it should look like. Upon actual execution of the movement comes the realization that bodyweight movements are harder than expected. 

In my ten years of coaching women, I have had a small handful of clients come in and know how to properly do one perfect push-up. If I ventured a guess, I’d say that three of my now 80 clients arrived with a push-up that I had nothing to change about their form. That is an extremely small number for as many women that have come through my doors. Why is this? Why do men walk in and have enough strength to put themselves on the floor and then effortlessly push back up? I believe two things are at fault: natural strength and societies’ view on what happens during athletics in school. 

For our whole lady lives we have heard that men have more upper body strength and I am not going to argue with that. However, I do call bullshit on the physical education system for making P.E. a cake walk that leaves females behind. When the D.A.R.E program took funding away from physical education departments, childhood obesity rose 20% and gender-based tests like modified “girl push-ups” came to be. If you want to argue about these facts, look up Laurie Pospisil-Gotcher. She wrote Texas state curriculum and has been touring school districts for the past three years trying to roll a giant concrete ball up a mountain to change this exact issue. More details are on the FUSEMOVE instagram account. 

This seemingly small shift in physical education departments during the 80’s and early 90’s has created a monumental shift in women’s health as adults. Now it's 2020 and grown women are walking into my program without the strength to do one proper push-up. 

To learn proper form, there are a variety of options to scale. One that I do not allow in my gym is the knee push-up. There is a time and place for knee push-ups like a burnout session. For example, one minute max effort push-ups then one minute max effort knee pushups. You are welcome! 

The inappropriate time to use knee push-ups is when you cannot perform an actual push-up.  Knee push-ups do not require you to hold your body up using your shoulders, back, arms, legs, and they also don’t utilize trunk strength. When scaling, elevating to a box is the best option. Once this movement can be done properly, move to a lower box. Keep using smaller boxes until push-ups can be done on the floor with a band supporting the hips like the video below. Once the band is no longer needed, you will be able to knock out this movement using the right parts at the right times. Knee push-ups will NOT get you there.

The only “girl push-ups” that exist are when girls are doing push-ups.

Mindset Management, pt. 2 "HOW THE ROCK WILL SAVE YOUR LIFE"

This picture will make much more sense later. Hang in there.

This picture will make much more sense later. Hang in there.

WHAT’S UP Y’ALL?!? So, last time we “spoke” I was telling our dear friend Susan how she can change-up her mindset in order to get to the gym more consistently and improve her life. The gist of it was to make your goals a priority so that you can roll with the punches in life, and get that ish done! If you missed the first part of this article, then go ahead and scroll down, catch up, and make yourself more awesome!

All caught up? Good. Let’s continue...

Now, I hear ya Susan, “Sean, that’s all well and good, but life is tough and I can’t find the motivation to change my whole world around!”

Here’s the ticket, it doesn’t happen all at once. You don’t hit the target as soon as you push the launch button. The secret-sauce is knowing that eventually the missile will get there.

This is what I meant when I told Good Ol’ Poppa T to “make it a mantra”. Just have the intention and mindset in place. Hold it there. Keep it in your mind as you go throughout your day. Make notes to yourself as reminders. Repeat that mantra in your head, and slowly you will find opportunities to change your life. It changes it from, “I didn’t workout today, I have failed,” to “I didn’t get to workout today. How can I auto-correct and assure that I make tomorrow work and achieve my goal of health and fitness?” or “ I didn’t get to the gym, but I can still hit some push-ups and go for a run before bed!”

STORY TIME! When I attended Rutgers University, I had the blessing of being lectured by Professor Michael Leyton. In his Psych 101 class he always used to ecstatically shout, “You need to BELIEVE to ACHIEVE!” He gave us the advice of, everyday, writing down your goals and intentions. He taught that this will keep it present in our mind, and allow us to achieve. This isn’t “The Secret”. This is real. The difference here is, not just sitting in front of a list of personal affirmations you wrote down, but also being willing to do the work. I’ll share one last story I heard that sums it up perfectly.

There was a great flood that left a man stranded on his roof. Unflinching, the man began praying to his god (we’ll call him The Rock) to save him. While praying, a rowboat came by and offered to save him. “No thanks, The Rock will save me.” Then a cruise ship went by offering help. “No thanks, The Rock will save me”. Then Eddie Van Halen came riding down a rainbow atop a chariot of light and offered help. “No thanks Eddie, The Rock will save me.”

Eventually, the flood rose above the man’s head, and he drowned. In the afterlife, the man approached The Rock in a huff and shouted, “What the heck dude?!? I did nothing but pray to you and you never saved me!” The Rock gave him a firm back-hand to the face, because you don’t talk to The Rock that way, and then he replied, “ I sent you a rowboat, a cruise ship, and Eddie Van Halen to save you! What more could you want?”

The drowned-man’s mindset was that of a train on tracks. If he had the missile mindset, he’d be alive and, ideally, partying with The Rock and Eddie Van Halen on a cruise ship somewhere.

So there you have it Susan. A whole BUNCH of words all saying the same thing. You have to BELIEVE to ACHIEVE, and you also have to put in your own work even when obstacles are presented.

Hope this helps someone change their thinking to achieve their goals.

Love you pops, thanks for the inspiration.

Mindset Management, pt. 1 "BECOMING THE MISSILE" by Sean T.

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Today I received a message from my father. He was replying to me about his schedule. Earlier in the week, I had asked him to give me the days he could set aside for strength training. Something that has always been difficult for a man that dedicates his life to providing for a family. His response was twofold:

First, he was unsure of how much time had available to commit to training.

Second, he had read somewhere right on the TCS website about someone claiming members were “silly strong,” and he noted that getting  close to silly strong for a guy his age would be a goal by the time he hit 60. This was my reply to my pops:

“That’s totally doable pop. All it takes is consistency. And that necessitates prioritization. You need to make getting strong a priority. Make it a mantra. Let every decision and action you take feed toward that goal. It can’t be a back burner idea. Or it’ll never boil.Love you pops. I have nothing but faith in you. You’re the hardest worker I know. All you need to do is redirect the intended target. And that goes for anything in life, not just training (insert emojis).”

Now, that wasn’t bullshit. My father is legitimately the hardest worker I know. In my entire life, I honestly can’t remember a day he missed work unless it was to help family. So then, you may ask, “How does a man with so much discipline and dedication not find time to get to the gym?”

Oftentimes the problem isn’t time management so much as it’s MINDSET management.

If you make it a priority to workout everyday without question, you will make it happen. Sounds like magic, but it isn’t (depending on your definition of magic anyway). Remember when I told my dad to redirect his intended target? I say this specifically because of an amazing book written by Maxwell Maltz called “Psycho-Cybernetics.”* It’s an old book from the 60’s dealing with what people today consider Sports Psychology. In the book, Maltz likens the human brain to the mechanics of a self-guided missile. A self-guided missile works like so (engineers cover your eyes):

1) You launch a missile

2) The missile travels along its course

3) As the environment pushes the missile off-course, the missile senses the change and auto-regulates to redirect itself back on track

4) The missile, ideally, hits its target (or at least winds up very close).

How does this relate to the human brain? You are the missile. Your goal is the target. Your intention (brain) is the auto-regulating system. What does this have to do with working out? I’ll give you an example. Say we have a busy individual. Let’s call her Susan. Susan has the intention of getting in shape. She tells herself all week, “Monday is the day! I’m going right after work to the gym, and changing my life forever!” Awesome! Good for you, Susan! We have a goal (target), and the missile has been launched! Now here’s the sticky part. The missile still has to get to the target. It still has to travel in the real world all the way from point A to point B. This journey brings a lot of factors into play:

What about wind speeds?
What if point B moves?
What if a giant comes and swats the missile off its course?!?

This is the same thing as: feeling tired, your boss telling you to stay late at the office, your kid getting sick, “Next Monday, just seems easier...”

Now, if we were a train on a track, all these ‘what-ifs’ would really screw us. The train’s off the tracks and it’s never getting to the station. Lucky for us, we’re a fancy-schmancy self-regulating missile of JUSTICE! And we don’t care what anyone tells us, we’re getting to that damn target!

As the environment affects our trajectory, we adjust our direction to remain on course. Feeling tired? Grab a coffee, crush a nap, or (my personal favorite) workout anyway! Boss kept you late? Hit the gym late! Kid is sick? Head home, get that sucker to bed, YouTube a workout from home, and be a badass who gets shit done!

NEXT TIME ON THE TCS BLOG:

I’ll give y’all some stories and thoughts that will make all of this a bit more grounded in reality so you can implement this missile-mentality in your everyday life. ‘Til next time, stay beautiful and #DOTOUGHSHIT

REMEMBER RECESS?

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Think back to your grade-school years. Do you remember the pure joy that came over you when you realized that recess was about to happen? You could be having the worst math class of your life and it would all be whisked away by 30mins of running around outside. It was magical.

Feeling the sun on your skin. Feeling the wind blow by as you ran from other kids trying to tag you. Feeling your heart beat and lungs sting as you played soccer with your friends. Man! Looking back, there was nothing better.

Do you remember the feeling of having to line back up to go back inside? Ugh. Terrible. Almost physically painful. I never wanted to step back inside to sit under the florescent lighting, but it was inevitable and necessary. But, the beauty of it all was that you could now address the next part of your day with a renewed energy and focus.

Adults and grade-schoolers are not all that different - some are more similar than others. We are all animals that require movement to remain vital. Stop moving and you start dying. That may seem extreme, but it is that simple.

Wingo living her best life while on her recess.

Wingo living her best life while on her recess.

So I urge you (now an adult) to find your daily recess. Go for a walk. Join a cycling studio. Do yoga in a park. Take lunch and go to your martial arts class. Join a badass gym and move heavy things in useful ways. Whatever.

Find and take your recesses daily and notice the positive changes that are sure to follow.

FULL CIRCLE by Sean T.

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This is a workout I just wrote up for my father. It doesn't take a lot of effort to whip up a workout for him, but I still love to do it.

I've trained/coached a decent amount of people over the years (only recently have I been doing it professionally), and none of them have been a better athlete than my pops.

No one gets after it as hard as he does. No one checks their ego and is as willing to learn as he is. He has total faith in what I'm telling him, and he makes sure to leave it all out on the floor.

I fucking love my father, and I'm a god-damn lucky man to be able to say so. I'm fully aware of that. And I count it as one of the biggest blessings in my beautiful life.

When I was a kid, my dad went out and bought a squat rack after he saw me get excited while watching World's Strongest man on TV. He was the first person to introduce me to weightlifting. I remember loving it. I also remember faking sick sometimes to get out of it.

Never did it cross my mind that I would one day be training him. Never did it cross my mind that one day my life would be centered around strength training. Life's funny like that.

So before this drags on any longer, here's to you Pops. The man that taught me what hard work is. I love you, and I'm forever in your debt.

Enjoy the deadlifts.

ONE TO RULE THEM ALL

If you saw our last post, you know that we are going through a phase with the keg. We love this tool and we are trying to spread the word so that y’all can realize it’s value as well.

Look, if you didn’t see the last one, let me just catch you up. Kegs are awesome! They are cheap, weights are easy to adjust if you only have one, they are nearly indestructible, extremely versatile, great alternatives to atlas stones or strongman logs, and have a massive ROI.

One of the movements that can be done with a keg is called the Viper Press. We love this movement at TCS because it accomplishes several very valuable things in a short amount of time:

  • It provides a stepping stone for how to deadlift properly.

  • We can use this movement a a substitute for the strongman log, which tends to be more challenging for beginners.

  • It teaches speed and power generation via the hips without having to discuss triple extension - it just happens.

  • It is a full-body movement, but specifically builds the posterior chain and develops a lot of upper/mid back strength.

  • It’s fun and easy to learn, allowing us as coaches to get people movin’n’groovin’ sooner!

In the video below, Coach Sean will walk you through the Viper Press while some handsome devil demos impeccable form. ; ) If after watching it, you still have technique questions, or you just need some help implementing this movement in your routine, please reach out to us! We would love to help you out.



A New Face and a Secret Weapon

So, here’s the deal. TCS is growing and we need more able-bodied, smart, passionate, hard-working coaches to help handle the new demands. Luckily, Sean just happened to fall in our lap about a month ago and showed a great deal of interest in coaching at TCS, so we gave him our requirements and he has been checking the boxes like a man on a mission. He is currently navigating the TCS Internship process and if he keeps crushing things like he has been, Sean will be one of the TCS Coaches bringing the good stuff to y’all.

Sean is a great guy and very easy to talk with. If you see him around the gym, introduce yourself and get to know him a bit. You’ll immediately notice his excitement with just being in the TCS environment and, really, just his passion for living a strong fulfilling life. Is energy is infectious in the very best way.


Now, one of our goals is to bring more content your way. This will be both in the form of blogs and videos (vlogs). The video below is the very first offering. As you’ll see, we discuss the benefits and value of investing in kegs for the use of training - whether on your own in your garage, at a park or at your gym that may need some persuading.

Kegs offer the following:

  • They are relatively inexpensive

  • Extremely versatile

  • They are durable and easy to replace IF they break

  • You can easily collect several kegs that then offer differing weights and, therefore, even more versatility

  • Are a great substitute for sandbags and atlas stones

  • All the benefits of training with an odd object

    • Realistic strength requirements

    • Problem solving

    • Generally more challenging to manipulate

    • Improved mobility

In this first video we will also cover the proper way to perform a front-loaded keg carry. Carrying heavy stuff is as basic as it gets, but the ROI on this stuff is massive. After watching this short demo, you’ll be able to immediately perform carries with more proficiency and, in turn, get more bang for your buck.



And remember, we will be bringing you a lot more (hopefully) useful content going forward, so stay tuned for that! If you have topics that you’d like us to cover, don’t hesitate to contact us via email or instagram. We would love to help you with some of the things you’re interested in learning more about.

Email: travis@traviscountystrength.com
Instagram: @traviscountystrength

WHY COMPLICATE THINGS?

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This is a pretty UNremarkable picture. However, the fact that it is unremarkable is what makes it so special. Let me try to explain.

What do you see here? You see two stones; one on the floor and one elevated by a stack of bumpers. I took this picture to illustrate some important concepts for coaches to keep in mind. But theses concept can have strong results in day-to-day life as well.

•••

1. A group functions better when everyone feels like they are doing it together and they are a part of something bigger.

2. Making modifications doesn’t need to be overly complicated. In fact, the least amount of change possible while keeping the movement safe and pain-free is key.

3. People dealing with injuries or tweaks are already bummed out. Don’t take away the shit they really enjoy if you can help it. Find simple ways to keep it in the rotation while avoiding any further aggravation of the issue.

•••

A tweaked hamstring meant that pulling from the floor was not feeling great. Elevating the stone to a point of no discomfort did the trick. Athlete was able to do stones (which he loves) with the rest of the crew and left feeling better than when he came in. WIN!!!!

EXTENSION CORDS & LIFE LESSONS

To get this started, I’m going to tell you a story. It’s not an exciting story. But I think that if you stick with me, you’ll find some value at the end. Hopefully.

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The other day I was blowing out the gym with my trusty electric leaf blower. I finished the job, dropped the doors down and began to wind up the 50’ extension cord like I always do. Normally, as I come closer to the end that is still plugged in to the wall socket, I gently yank on the cord, popping the male end loose from the wall socket and finish the wind job. This time, however, I had a “daymare”, as Jen and I call them. I imagined myself doing what I normally do, but this time - in my daymare - the cord detaches from the male end which remains stuck in the socket. This may not sound terrible, but it would ultimately result in a stupid amount of little “fix-it” projects that would add needless shit to an already busy week.

I know, this is a lame ass story, but stay with me.

Look, every once in a while, in an effort to do something faster or more efficiently, we do things that backfire and actually create a lot more work for us in the long run. Sometimes, however, if we’re lucky AND paying attention, our intuition tells us that this may not be a great idea. The daymare scenario from above was my intuition kicking in and telling me that yanking on the cord to pop it loose was going to screw me over eventually.

Hearing this intuitive plea is one thing.
Actually listening and applying a change of course is another.

I now walk all the way to the outlet, grip the end of the cord and pull the cord loose from the wall, ensuring that the cord itself stays intact and prevents me from having to do silly repairs to something that could’ve been easily avoided in the first place.

See! That story was lame as hell, but we got to the nugget! I hope you can see that there is tremendous crossover to pretty much every aspect of your life. I challenge you to analyze one thing you purposely do in an effort to save time or complete a task faster. Does it really add up to efficiency? Or, does it set you up for some sort of backfire scenario that creates needless stress in the long run?

We often take the path of instant gratification, faster is better, more is better. But, what are we setting ourselves up for in the big picture when we live each moment in this mindset? I don’t have answers. I’m just asking the question.

I LOVE THIS SHIT!!!

Photo by: Dave Re

Photo by: Dave Re

I love being a coach. I love being there when people break through barriers. I love being a part of someone’s life as they work towards growth.
All of those things are magnified when I’m teaching Strongman. Why? I believe in it. I believe it serves my people in a way that nothing else can touch. In my opinion, there is no better way to help someone build true, functional ability in there own life than teaching that person the methods of Strongman.
Although intimidating at first, people quickly realize that they can do it, and even better - they have FUN with Strongman movements. As a coach, I hold Strongman on a pedestal because it fucking delivers the goods - always - and does so in a fraction of the time of other modes. The ROI is massive for coaches, athletes and a gym owners.
If you’re a coach or athlete interested in learning more about Strongman and how to appropriately apply it, reach out to us or follow the link below.

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HYBRID ATHLETICS STRONGMAN COURSE

10/19/19 @ Travis County Strength

Austin, TX

ROWS ≠ SCALED MOVEMENT

How many of you out there have a strict pull-up without the use of assistance bands? I would imagine that the majority of you don’t, and that’s ok. Strict pull-ups take time to develop, but during that process, it’s likely that your coach told you that “we are going to scale the pull-up to a ring row or inverted barbell row”, right? This is common practice and a good modification, but it plants the seed that these row variations are scaled modifications and not on the same level as the pull-up.

THIS IS WRONG.

Rows, when done well, are just as valuable (maybe more, actually.) as pull-ups or chin-ups and should be done often regardless of whether you have a beautiful strict pull-up or not.

There are tons of variations of rows. In fact, I am now going to share my best impression of Bubba from Forrest Gump if he were to discuss the plethora of row varients:

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KB Bent-Over Row
DB Bent-Over Row
BB Bent-Over Row
BB Seal Row
DB Seal Row
DB/KB Single-Arm Bent-Over w/Support
Ring Row
Inverted Barbell Row
Seated Band Row
Seated Cable Row
Landmine Bent-Over Row
T-Bar Row
Chinese DB Bent-Over Row
Pendlay Row
AND MORE!

I hope you get the idea because now I am exhausted and need to take a nap before continuing…

Ok, I’m back and reinvigorated.

Now, the entire row family is extremely valuable, but it’s important to mix it up with different variations, and often. Why? If we stick with one version, two things are most likely going to occur:

  1. You’ll become strong in one and only that one movement pattern - to a certain extent before #2 occurs…

  2. Overuse issues will begin to arise due to the monotonous reps on that specific joint and involved muscle(s) and connective tissue.

In fact, it is my opinion that the reason that there are so many variations is due to the fact that old-school iron movers HAD to continue performing row reps to build big, strong backs, but had to find a way to limit the injuries and downtime away from the weights. So, if we go back up to our list of row options, you’ll notice that a lot of these make a ton of sense. Especially the versions that incorporate a de-loaded spine/supported torso position.

Think about it. You have literally thousands of different variations of strength movements, but we KNOW that the big ones are the deadlift, squat and bench press. Of those 3, 2 are extremely demanding on the low back - even when done well. Now, if we are doing those lifts AND a ton of heavy bent-over barbell rows, how long do you think you’ll see returns before something happens to that low back?

This is simple stuff, but is often overlooked by coaches and athletes because we all like to do the big weight and the cool shit, but that’s an immature, unwise choice. Mix it up and watch the strength AND durability of your athletes spike.

And, Coaches, one more thing. We’ve GOT to stop framing the Ring Row or Inverted BB Row in the context of a scaled pull-up. It is soooo much more valuable than a movement we throw at folks that are not strong enough for strict pull-ups. That’s some bullshit.

We provide these versions of row because they have a massive ROI. They take little, to no time, to teach and provide a profound strength stimulus. Start framing these rows as the foundational movements to building a strong back and pull. That’s what it is! Not a scale.

Now go do some rows and enjoy that shit.

NEW ADDITIONS

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We’re always working to make TCS the very best place to train. A big part of that is the energy of the space. You may not know what it is when you first walk in to TCS, but I suspect that what you’re picking up on is a strong vibe of people that know how to work hard AND have fun. I also suspect that you dig it.

Look, I know these little lightbulbs don’t help you lift more weight, build more muscle or improve your work capacity. However, these do play a small role in the bigger picture - and all those little things matter. Why? Because these small touches show your community that you really do give a shit about the experience they have, and that is everything.

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SLEDS AGAIN?! YES!!!

TCS Athlete, Todd Burnside, getting real serious about that return trip. Photo by: Dave Re

TCS Athlete, Todd Burnside, getting real serious about that return trip. Photo by: Dave Re

At TCS, we’re super serious about pushing sleds and we do it often. Why? Sleds are quite possibly the most effective tool for getting people - at any fitness level, but especially beginners - to the next level. Here are just some of the many benefits that sleds offer:

  • They require 0.0 skill

  • Load it up for a strength stimulus

  • Keep it light and get a sprint stimulus

  • Tax the legs w/o loading the spine (think: pre/rehab)

  • With smart adjustments, everyone can play the same game & get the same desired stimulus

  • Push, pull, drag, row, arms-only push, etc. It’s all possible.

  • They SUCK! But they’re also kinda FUN!

So, the next time you see sleds programmed in the workout, get EXCITED! Who knows what you’ll be doing with them?!

LIFT Camp for Girls

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GIRLS-ONLY Summer Camp!

This is BIG, y’all!


Just imagine this:

What if you had started making health, fitness and strength a priority at age 12 instead of age 35? Can you imagine how surrounding yourself with others that value these same things as well as communication, teamwork, confidence and support could have had a massive impact on your life?

I’m sure it’s safe to say that no matter how good you had it, this type of early introduction to an environment like the one described would have only made it better, right?

This is exactly why we would like to invite you to help us spread the word about our upcoming Girls-Only LIFT Summer Camp.

Coach Kevyn will be running a 90 minute fitness camp for girls July 22nd-25th at Travis County Strength. This is for any girls age 10-16 who want to learn the basics of proper technique, build quality movement patterns, improve overall strength and fitness and have a blast doing it with a group of cool chicks.

It is also very likely that participants find a massive boost in confidence and self-esteem through strength training work, making new friends and working together as a team throughout the camp.

All fitness levels and backgrounds are welcome.

WHEN: July 22nd-25th, 1030am to Noon each day.
*Girls need to bring a water bottle and a snack!*

COST: $100

REGISTER HERE