I have been lifting weights for a long time and recently my wrists just started hurting. I have been doing more weight on my bench press and was wondering if this may be increasing the tension on my wrists. The thing is I don't really feel pain when I am benching, it is more when I am doing barbell curls. I was wondering if adding wrist curls into my workout would benefit me in any way. If you have any suggestions I would greatly appreciate it. I don't wanna have to take time off. Thanks in advance.
Brian G.
Wrist and Forearm Inspiration
Answer:
Brian, Send in some video of you Benching and performing Barbell Curls so I can actually see what is going on. Seeing you in action can tell me a lot. Make sure you angle the camera so we can see what the upper body and wrists are doing. Until then, I will take a swing at what could be going on just from my own personal experiences. Remember that increased weight on any given lift is more load and stress placed on the body. It's only a good thing if the body is ready for it. It doesn't matter if it is a Bench Press or a Barbell Curl. It has been in my experience that pain can stem from these four things in no specific order:
Lack of Strength is simple. You may be using a load or a certain amount of weight that is too much for you. The weight is just too heavy even if you can lift it. If you have your training structured around a main lift like the Bench Press (if it is your main lift then it should be the first lift performed on that training day) by the time you get to the end of your workout, you are going to be a lot weaker so you may need to kick back on the amount of weight you use for the Barbell Curls. You can still make progress with the Curls at lighter loads and you shouldn't be going to failure on an accessory lift such as that. Remember, "Slow and Steady Wins the Race".
Poor Technique could be the reason why you are feeling pain. A lot of guys I come across never keep a 'neutral' or 'close to neutral' wrist when performing Bicep Curls or Tricep Extensions. While performing lifts like these, it is important to maintain the wrist's integrity so you can keep any type of compensation down to a minimum. Simply put, next time you try to perform Curls, keep your wrists straight and squeeze the hell out of the bar. If you can't, then the weight is too heavy or you may not be squeezing the bar enough. If the grip is loose, then tighten it up so the wrists remain tight and flexed. This will lead to less unwanted movement in the wrist joint which can possibly decrease any pain you may be feeling.
Overuse symptoms such as pain, inflammation, mental staleness during training, physically becoming weaker in lifts and degressing opposed to progressing in training, weakened immune system which can lead to increased colds. These are all symptoms of overuse or overtraining. You may need to Deload and take a day, few days, or even a week off of training. Give the wrists a break. This is important so the body can rest and recover. Recovery is a huge role in progress and production in your training. Listen to your body. Your wrists may be at the point that nothing will help them other then some recovery time, time off.
Poor Programming is the case most of the time. Even in my own training because the Ego can sometimes be your worst enemy. More often then not, we want to train how we want to train despite the fact that it may not be good for us. Where a lot of people fail with putting together a good training program is their inability to include movements and exercises that will address the weak areas of their body. "You are Only as Strong as your Weakest Link". How many times have you heard this? I can not stand to repeat this phrase, but it's important! If your wrists are not strong enough to perform certain lifts correctly, then you need to attack this weakness and make it a strength, otherwise it will spill over into other areas of your training and hold you back. "Isolate to Integrate". Train the shit out of the grip and wrists with various weighted timed holds, holding barbells, dumbbells, barbell plate weight. Work on your crushing grip with Captains of Crush hand grippers. Keep your wrists straight while you perform this type of training. Work on wrist flexion! Wrist flexion as in Dumbbell, Barbell, Cable Wrist Curls. Incorporate Fat Bars for added grip work. 99% of the time, I see people's wrists hyperextended during bench pressing and bicep curls. Bring balance to the wrist and work on flexing the hell out of them! Take a look at the video below:
These are Standing Dumbbell Wrist curls. 3 sets of max reps with a weight heavy enough to complete at least 20 or more reps total. This is a great hand/wrist/forearm strengthener for athletes who may be experiencing a weak grip. Many indicators for a lack of hand/wrist strength can be pin pointed in training when you are unable to maintain a stable wrist during bench pressing, overhead pressing, bicep curls, etc. This is also a great counter exercise for those experiencing soreness in the elbows due from too much wrist and forearm extension. Increasing your strength in this exercise will have a positive effect on bat/racket speed, ball control (gripping a baseball, football, and basketball), punching, and anything else you can think of that involves the hand and forearm musculature. Try it out and let me know what you think.
A Side Note:
Certain lifts just never seem to work, but that does not mean you have to give up. That's why EZ Curl Bars were invented. Switch to an EZ Curl Bar to keep the Barbell Curls in your training. The bend in the bar will change the angle of the wrists a bit which may solve any type of wrist/elbow dilemma. Either that or stick with Dumbbells.
Another Side Note:
Some times it is really as simple as "If It Hurts, Then Don't Do It!"
My e-mail address has recently been flooded with inquiries about our location, training program, and other training related questions. It's a great thing and I'm very happy. I hope this write-up answers some of your questions. YESS Training isn't going anywhere and I believe we have proven that we are here to help anyone who wants it. The word is starting to get out that we are a serious training gym dedicated toward training fighters and we gets results.
We have a couple of huge announcements about YESS Training, one of them being about our new training gym that will continue to cater to fighters/warriors and it will be open to the masses! It will be the next step in our forever growing pursuit to prepare gladiator athletes in a superior way. Until we unveil the rest of the details about our new gym, I wanted to talk about where a lot of our training has been taking place in the meantime. Bare with me for a minute while I share with you a few of the details. This is the honest truth.
Like many of the top training coaches who started their careers out of a storage closet, truck, studio, or basement, I started out of the Police Athletic League Boxing Gym and three other gyms. Out of these four places, I would have to personally pay money to each gym for every athlete that I would train, in return for the usage of their gym. This made it extremely difficult because I would have to work 3x as hard to establish a proper training environment (there is only so much I can control in a gym I do not own) and make enough money to financially grow to the next level (a fee to pay for every athlete that I train adds up to a lot of money lost, including travel expenses going from gym to gym). This created a stale mate scenario where I was over worked and underpaid. Although I couldn't move ahead I was still happy because I was doing what I loved to do (training fighters), but my goal of opening my Rocky Balboa Gym was still a ways off.
Notice the Chuck Taylors and Heavy Dumbbells?
There had to have been a better way. I did not want to partner up and open a gym with someone who did not truly share my vision (it's like being married to someone with money, but you don't love each other) and I was not going to sell out and work for a gym where I would make great money and benefits, but never live the dream I envisioned for myself (I would never truly be living the life I wanted). Not to mention that this was all happening at a time where I was getting married to a women I do love. Then it hit me and it hit me hard. I made the greatest decision of my life. Ready for this??
Kind Of Felt Like This
I completely moved 109 miles away, out of the area where I was building my reputation for training fighters. How is that one for ya! Surprised? This is like business suicide. I was well aware of this, but I said screw it. I know my shit enough that if you were to drop me off on an island with only tribes inhabiting it, I would have them training before I sought out shelter!
That Is Not Me In This Photo
I was now ready to work 4x as hard and make even less money. Do you think I am nuts? I am, but that's besides the point. I was going to do what ever it takes to get what I want. Even if it meant changing the rules of the game and taking a few steps backward.
They Would Be Squatting Though
When I moved into my current house, it wasn't about how big the master bedroom was, if it had granite counter tops for our kitchen, or if there were two bathrooms. It was about finding a detached garage that would become the YESS Training Gym, the best damn training gym in the area! It was about the fighters that were to eventually come and provide them with everything they needed in their training to be great. And it was about me not giving in to something I don't want.
Although I moved away almost four years ago, The YESS Training Garage Gym has officially been up and running for the last year or so. Past athletes who have the means to travel actually take the 109 mile drive to train with me (this speaks volumes about their character), while new athletes (new area) have joined up to gain the competitive edge over their competition! There is a new record board with a lot of records to be set (new gym, new board, new records-that's the way it is), but more importantly a place for personal challenges, personal growth.
Besides the fighters that I train, One of our athletes who is a high school sophomore baseball player is about to hit a 410 lb. Trap Bar Dead Lift for reps. We also have a high school junior female softball athlete training at the YESS Garage who is going to hit a 135 lb. Barbell Box Squat (parallel) for a 5 rep max. Not impressed? Mind you that both of these kids never trained in a weight room before prior to training with us. Still not impressed?? This has all been accomplished with a little over a year of serious training under both of these kids belts. All while taking completely off from their training during the baseball and softball season!!! Preparedness does not go away completely!
What's crazy about all this is that we have done so well in such a short time, that we are about to move out of the garage and into that Rocky Balboa Gym I mentioned. Funny how things happen when you go with your instincts.
Sacrifice For Reward
Not bad for a converted 500 Sq. Ft. detached garage off of my residence. It's now the best training gym for athletes in our area!!!! Wait to you see the new gym and what's to come. Trust Me. Just stay tuned for the YESS Gym Part: II.!.!
I noticed some of your 5x5 workouts. Can you tell me what your actual schedule is for that type of training?? I'm very interested in gaining size and strength.
Timebomb
Answer:
Timebomb, In the training world, the 5x5 System has been around for a long time and is credited for producing gains both in muscular size and strength. It was popularized by old time Meat Heads, I mean Body Builders as far back as Reg Park.
Reg Park: 'Old Time Meat Head'
Most of our beginner athletes will start with the 5x5 system which is simply a set/rep scheme (5 sets of 5 reps). Take the WS4SB (West Side for Skinny Bastards) program for example. Instead of working up to a 1,3, or 5 rep max in the first exercise on a Max –Effort Day, (with an athlete who is not ready for that type of neurological demand placed upon their body because of a lack of weight training background), we will simply warm up to a weight that the athlete will use for 5 sets of 5 reps. Simply put, warm up to a weight that you will only be able to handle for 5 sets of five reps. Your fourth and fifth sets should be the hardest of the sets and you should really have to grind it out on the final set.
This type of set and rep scheme is good to use for the first exercise for a beginner because there is a lot of volume with enough intensity to build muscle, as well as learning how to execute the proper lifts (Barbell Bench, Deadlift, Squat, etc.) which will eventually become their Max Effort lifts as they progress in the training program.
This leads me to another way that the 5x5 system can be used. Work up to a five rep Max in your first exercise. Again, working up to a five rep Max will only be good for beginners because the stronger you become in the weight room, you will need more warm-up sets than just four to complete your five rep max. This would be one way beginners can learn how to strain for one heavier set of five reps. Working up to a five rep max in the Barbell Bench Press within the 5x5 system will look like this:
Set 1: Barbell x 5 Set 2: 95x 5 Set 3: 135x 5 Set 4: 155x 5 Set 5: 185x 5
Once again, the stronger you become, the more warm- up sets you will need which will take you out of the 5x5 set and rep scheme for your first lift. This doesn’t mean you can not use it as an intermediate or advanced lifter. What was once useful becomes useless and eventually becomes useful again! See how that can go? I like to throw 5x5’s into a training program to get away from a 4 sets of 10 or 12 rep schemes. This would be done with supplemental or accessory exercises such as Dumbbell Presses, Dips, Dumbbell Rows, etc. This is done on occasion to switch things up from time to time. It’s a way to decrease the volume and increase the weight.
Like your favorite toilet seat, a good set and rep range will stand the test of time, but don't misuse it, or it will end up exactly what a toilet seat is meant for! To ( ), well, you can fill in the blank space!
And the YESS Training Internet Hate Mail of the Month Award Goes To........Surfin766@gmail.comfor writing to us on November 3rd, 2008 at 1:38 A.M. WestCoast time.
Surfin766 writes:
You got to take that video down man, your embarrassing yourself. I'm about a third your size and I can do the same amount of work without dropping the weight or the sound effects. Hiding your face under the hat is a nice touch.
Here We Go....
Surfin766, Thanks for deciding to flex your internet muscles our way. It is a true testament on how tough you must really be. Hiding behind a keyboard and writing to us about our videos at 1:38 A.M. all the way from California must really have been important to you. Yes, we did track your IP address down from the area you are e-mailing us from. This picture was attached to your profile. Nice fingers!
Surfin766 Displaying His Massive Finger Strength
Normally I would not give an e-mail like this the time of day, but from day one, I made a promise to never surgar coat my business and make it appear to be as something that it is not. This means that I have an obligation to give all of our readers and subscribers some entertainment on some of the things I deal with on a daily basis. Good and Bad. No cherry picking any one's viewpoint over here. I also want people to understand that YESS Training is a company that I created with the Big picture in mind. The picture that I am talking about has to do with helping every athlete that we come across Achieve in the gym, on the athletic playing field, and in life. My company trains quite a few athletes from almost every sport. Parents, Coaches, Kids, and Adults, put their trust in me so that I can provide them with the results that they are looking for. I'm actually a real person, training real athletes, and getting real results!
It's True!
When some negative individual writes in at 1:30 A.M. to tell me how it is, (when this individual has NO CLUE how it is), really doesn't bother me, because face to face they would know immediately where they would stand (stand not for long).
My company also trains and prepares gladiator athletes (Boxing,MMA,Wrestling) who would rip someones ear off if they were disrespected. Are you really saying that athletes like this picture below are training with someone who is embarrassing themselves? Choose your words wisely.
An Actual YESS Training Athlete
Let me make a few more points before I put this to rest. This blog is meant for anyone who is looking to better their training. It doesn't matter if you are a kid who has never trained with weights or if you are a high caliber athlete. This is not a place to have a pissing contest to see who is stronger. If you really think you are strong, prove it by getting under the bar at a powerlifting meet and compete against the strongest. Until then, we are only as strong as what we do in the gym and for others, not behind a keyboard at 1:30 A.M.
The same guys who are e-mailing me and bashing my company, are the same ones watching our videos, reading our updates, e-mailing us for training advice, and using the training ideas passed through here for themselves. Moral of the story, haters will hate. They will never give you credit. In the process of hating, they will take what they can get from you, and they will never say this kind of stuff to your face! It's hilarious. Cowards are funny.
A Side Note:
How does anyone know what size I am, how much I weigh, or how strong I am from the videos I post on YouTube? Sure, you might have an idea, but I'm actually 4 foot 2 inches and weigh around 125 pounds. No, this is not true!
What is true is that these videos simply give examples of training movements so that you can get a better understanding on how to perform them in your own training. In all honesty, there is only one video of me performing a weight I can only handle for five reps and this is not the most I have lifted in this manner. Only how much I was able to lift at that time.
I'm not a powerlifter, I don't weigh 300 pounds, I just practice what I preach. If you are stronger than me, awesome. If this gives you an idea on how a 'Some What' heavy dumbbell row should look like without crippling your spine, great. My point is that I am here to help anyone who wants it.Through this blog and the videos I post is 100% free! If you don't like it, don't let the door hit your ass on the way out. At the end of the day I make a living on getting athletes prepared for the demands of their sport. Some who come to me are weaker while others are strong. One thing they all have in common when they train with me is that they all get stronger!
Another Side Note:
Speaking of Powerlifting, last May my friend Joe and I were personally invited by Louie Simmons of WESTSIDE BARBELL to train with everyone on their Dynamic Leg Day. Before we arrived, I was suffering a massive migraine attack (I suffer from a clinical migraine condition that leaves me debilitated to say the least) and I had to man up as this was an opportunity of a life time. I downed a cup of coffee, threw on a belt that Louie lent me, and banged out 8 sets of 3 reps with 250 pounds of cambered bar weight with an additional 200 pounds of chains. This was 450 pounds of total weight that I had to box squat into 6 inches of foam which put me a bit below parallel (while the foam completely giving me NO momentum coming out of the hole). I don't hide behind a computer. Am I bragging? Not over at WESTSIDE BARBELL.
Baseball Pitcher, Football Quarterback, Boxer, or a Professional Video Game Player, the Seated Power Clean with 5/8 chains will bring increased stability and balance into your shoulder complex. Unlike it's Dumbbell counterpart, the Seated Power Clean with Chains is an advanced version of the Dumbbell Power Clean. Throw this exercise into your training after you have spent a sufficient amount of time increasing your strength with the Dumbbell version. Check this video out for more details and a demo on how to properly execute it:
Throw these into your training at the end of an upper body session or just supplement these into where you normally perform the Dumbbell version. 3-4 Sets of 10-12 reps should do the trick!
A Side Note: If you are receiving this update through e-mail, head over to the YESS Training blog in order to view the video at www.yesstraining.blogspot.com
If there was anything YESS Training could capture and share, I would want it to be the heart and sole of training and what it could do for the individual. Maybe this video will set the tone for this interview.
Enter The Interview:Joe DeFranco of "DeFranco's Training"-
JR) Joe DeFranco, Great to have you here. Thanks for stopping by and taking the time to answer some of our readers questions including a couple of my own. It’s much appreciated.
I’m going to start off by asking you what’s new at DeFranco’s as you always have something good about to explode!? I heard your annual Strong Man Event was a huge success and raised money for a great cause!
JOE D) Yes, our Strongman Competition gets bigger and better each year. We always try and out-do ourselves and this year was no exception. We made this years competition a charity event for St. Jude Children’s Research Hospital. I was so proud to see how excited all of our athletes got when they heard this years event was a fundraiser for pediatric cancer; our professional athletes INSISTED on participating this year when they heard what the event was for…that really showed a ton of class on their part. The incredible enthusiasm and response that this event generated really motivated us to “step up our game” for next year. Instead of keeping it a private event – like I’ve done for the past five years – I’m thinking about opening the competition up to athletes all over the country – and world – for that matter. This would enable us to raise more money for whatever charity we decide. I would like to make next year’s competition a charity event for Multiple Sclerosis. My mom has been living with MS for over 15 years and I would love to dedicate next year’s event to her.
Besides our Strongman Competition, we are all eagerly awaiting the release of our documentary, “STRONG”. We are literally days away from the release. If you’re a coach, parent, athlete - or just someone who wants to be inspired – you HAVE to see this movie! It will be available on DVD at www.StrongMovie.com very soon – so keep checking that website!
Behind The Scenes Of "Strong"
JR)Last time we spoke, you said Stallone could pull an O.J. Simpson and I still would be his number one fan (There might be some truth to this). We also spoke about your documentary, more importantly, Deon Anderson of the Dallas Cowboys. If I remember correctly, you said Deon was full of heart and intensity, especially when he trained. What type of influence did Deon have on your gym? Did he add to the already competitive atmosphere at DeFrancos? It had to have elevated the training experience for all the athletes in the gym.
Deon Anderson "Making His Way"
JOE D) Deon may have influenced myself, and every single athlete that trains at my gym, more than any other person that has walked through our doors…and when you think of all the great athletes and inspirational people that have come through our program, that’s saying A LOT! Although I can tell you a million great things about Deon, I will sum up Deon in 3 words – INTENSE, POSITIVE, and “GROUNDED”.
First of all, Deon is the most intense athlete I’ve ever come across. Unlike many athletes who yell and scream to draw attention to themselves, Deon isn’t trying to draw attention to himself; his intensity (which borders insanity) is mostly directed towards helping other athletes. Basically, if you’re in the gym when Deon is there, you will have the best workout of your life. Period. This is because when you see how hard he works – and how bad he wants you to succeed – you have no choice but to push your body past its limits. He has something special inside him that makes you not want to let him down. That’s a very special characteristic that not many athletes – or people – have. If I had to go to war tomorrow and I was only aloud to bring one person with me, I would bring Deon Anderson.
Although Deon is intense and he’s a badass dude, he is surprisingly the most positive person you will ever meet. I have now known Deon for two years and I have NEVER heard him complain about ANYTHING! In fact, the only time I’ve seen Deon get truly pissed in the gym is when someone said, “I can’t”, “That’s too heavy”, or “I’m too tired to finish”, etc. If you ever say anything negative in front of Deon, he will be IN YOUR FACE before you can finish your sentence! Deon’s personality is so positive that you assume he has had everything handed to him in life and everything has come easy to him; yet, NOTHING COULD BE FURTHER FROM THE TRUTH! I can’t get into Deon’s entire life story now (you can learn more about his life in our documentary), but let’s just say that if anyone is entitled to complain, it’s Deon. Yet, instead of feeling sorry for himself and saying, “Why me” his whole life, Deon uses his struggles and hardships as motivators to work even harder! Here’s a great example of Deon’s positive personality; after becoming the starting fullback for the Dallas Cowboys last year, Deon tore his rotator cuff against the Bills and was out for the season. When I heard the news, I was devastated. It took me a day to gather myself and make the dreaded phone call to him to see how he was doing. When I called him to tell him how sorry I was, his response was “classic Deon” – he said, “Don’t feel bad for me. The good thing is that I now know I can play in this league. After shoulder surgery, my shoulder will be healthier than before and I will come back stronger and better next year. I’m already looking forward to training camp. Aight man, I gotta go hit the heavy bag with my good arm.” That story sums up Deon in a nutshell.
Deon "Sacrificing" With A 585Ib. Squat
Maybe THE best characteristic that Deon possesses is how “grounded” he is. Although he is a “larger than life” type of character, he treats everyone the same! Deon helps everyone out in the gym when he’s there. He always goes up to the younger, more-intimidated kids first and offers them motivation and small talk. Even when he was training for the NFL Combine, he attended some of our grade school and high school kids wrestling matches. I don’t think that Deon even realizes how much that means to kids, but it’s just who he is.
Obviously you can see whenever I start talking about Deon, I go on and on. But I truly think that there’s more to learn from hearing about a guy like him, compared to any training advice I can give you.
JR)Human beings like that are a dime a dozen. It transcends training. I think those who are reading this are starting to understand that there is more to athletic success than how "Strong" you are. Strength goes deeper than any muscle. Deon seems to be a testament of that. Here's a few questions from our readers:
1)Coach, What are three things that an athlete needs in order to go from good to great either in the gym or in life?
Thanks Coach, E.I.
JOE D)E.I., It’s always tough to sum up success in 3 words because there are so many factors involved in athletics and in life! Plus, everyone is different so I can’t speak for all people. But, I can give you 3 things that I know helped get me where I am today. (These 3 things do not include the support I’ve gotten from my parents and family. I have been truly blessed to have a very close family, but I’m aware not everyone is as lucky as I am in this department.) Anyway, three characteristics that I feel are essential in order to be successful are PASSION, PERSEVERANCE, and CONSISTENCY.
If you want to be successful at anything, you have to be passionate about it. I love what I do so it doesn’t feel like “work”. I could never put the hours that I put into my business into any other job; I would go insane! But, when your “work” is also your hobby and your passion, you will be able to spend the necessary time on it in order to become truly successful. I routinely spend over 70 hours a week on various aspects of my “business”, yet I feel like I’ve never gone to “work” a day in my life!
One of my favorite quotes is from Lou Holtz. He said, “Show me someone who has done something worthwhile, and I’ll show you someone who has overcome adversity.” There is so much truth to this quote. When I think of all the people in life that I look up to because of their success; they all have a “story”. Life is never easy. I don’t think it’s a coincidence that most “successful” businessmen, athletes, etc., all have an inspirational story. At some point in everyone’s life, they are going to face some kind of obstacle, adversity, etc. The “successful” people will find a way to persevere through the obstacle and move on. “Average” people complain and blame others when they are faced with obstacles and adversity. Don’t be “average”!
Finally, in order to become successful at anything, you must be consistent! Anyone can go to the gym and work hard for one day, or one week, or even one month! The same holds true for school and work. Anyone can study hard every now and then; or anyone can put in a solid “day” of work. I have competitors in my business that have only been around for about a year, yet they have the nerve to call me “lucky” because of the success of my gym! Since their gym hasn’t developed the reputation of my gym after only one year, they call me “lucky” and make every excuse in the book for their lack of success. What these people fail to realize is that I’ve been training athletes professionally for twelve years; and during the six previous years, I did some form of research every single day in preparation for my career in this industry. During my 18 years of research and training, many trainers have come and gone; and many gyms have opened and closed. The trainers and gyms that are still around are the ones that LOVE what they do, didn’t crumble when they were faced with adversity, and consistently worked hard YEAR-in and YEAR-out! THAT’S WHAT IT TAKES!
2)Coach, If you were in prison and only had time to dedicate yourself to one movement/exercise, what would it be and why?
Hey, it could happen, Mike Ocean NJ.
JOE D)Mike, I always pride myself on “practicing what I preach”. But, this is one time that I hopefully won’t have to experiment on myself before giving advice! Anyway, if I had access to a heavy tractor tire at my prison, tire flips would definitely be my #1 choice! And my reasoning is simple – heavy tire flips work every single muscle in your body…and they get you in great shape too!
This Picture Was Not Taken At A Prison
Neither Was This One
If I couldn’t get my hands on a heavy tractor tire, I would make deadlifts my second choice because they work almost every muscle in your body. (Of course when no one was looking, I would have to perform some push-ups to get my pecs some work!)
3)Joe, Do you believe it is possible to come out of college and start your own business right away or is it better to work for somebody first? Could you please elaborate on your early working experiences, and tell me a little about why you decided to go into your own business?
Thanks, Garrett New Jersey
JOE D)Garrett, ANYTHING is possible, but I think getting some experience and working for someone else is a smarter, safer plan. Again, I can only speak from my own experiences, and that’s what worked for me.
Before graduating college, I was required to complete a “field experience” and an internship. Basically, it was an entire year of an unpaid internship at a training facility. During the first half of the year, I cleaned equipment, vacuumed, and I was a floor trainer. (I HATED every aspect of this because I knew I was capable of training people and doing more, but I knew I had to start at the bottom and work my way up…nothing was going to be handed to me.) During the second half of the year, I started training the “general population” and young kids (mostly in the 7-9 year-old-old range). After my internship was completed, I was hired by the facility and I started training some high school athletes. Throughout this time, I was bouncing at various bars and “gentlemen’s clubs” to earn some extra money so I could continue educating myself. I spent every penny I earned from bouncing to buy books, DVD’s, attend seminars, etc. I was literally obsessed with learning more about improving athletic performance. After about three years of training athletes at this facility, I was promoted and became the Director of Training for Athletes. I ended up working at this facility for about five years before I decided to start my own business. I decided to start my own business because I really began developing my own style of training and coaching and I wanted to do things “my way”. Because I wasn’t a “businessman”, I wanted to start really small so I wasn’t overwhelmed with “business stuff”. I didn’t want my training program and results to suffer because I had a huge facility and tons of headaches. This is when I found a health club with an empty storage closet in the back of the gym. It was about 500 sq. ft. and it was a mess! The guy who owned the health club thought I was nuts, but he was happy to collect some rent for that shitty little room! LOL! The rest, as they say, is history! The atmosphere and results that were created in that little room became legendary. After three years of training athletes in a friggin’ storage closet, I was able to save up enough money to open my own warehouse gym. I have now been training athletes out of that gym for three years. A couple of months ago, my gym was featured in Men’s Health Magazine as one of ‘America’s Top 30 Gyms’. I am now in the process of upgrading and moving into a larger facility. The best “business” advice I can give you is to be patient, grow slowly and stick to your roots! (Even as my gym has grown, I have never deviated from the hardcore, intense atmosphere that earned us the reputation that we have today.)
Luck Or A Result Driven, Hardcore, Intense Atmosphere?
JR) I want to end this off by making a public realization that not everyone has the luxury to afford $50-$100.00 training sessions. There are some really good athletes who have fallen on hard times or may have been dealt a shitty hand. Whatever the case may be, I believe an athlete should let nothing stop him/her from being great.
With that being said, what advice (training or otherwise) do you have for an athlete who may not be as fortunate to have access to a good strength coach?
JOE D) I realize that not all athletes can have their own personal trainer, fancy equipment, etc. But, there is always a way to get the job done! Athletes shouldn’t be discouraged that their friends have a personal trainer and they don’t; this is not an excuse! Remember what I said earlier in this interview…Successful people will always find a way to overcome adversity and get the job done. As far as training is concerned, there is so much FREE information on the internet that is now available. As an athlete, YOU must take action and research what’s out there. Here are some great FREE resources:
After researching the above websites, you will learn that there are so many different ways to get stronger and faster. And the good news is that some of the best exercises out there only require your own bodyweight! You can’t blame anyone for not doing push-ups, pull-ups, lunges, sprints, etc. I could go on and on, but the moral of the story is… Don’t wait for things to happen to you; go make things happen!
The Record Board Of Those Who Made It Happen
A Side Note:
I would like to thank Joe DeFranco for taking the time to do this interview. What he has shared is truly inspirational. I wish him continued success with all that he does.
Another Side Note:
Continue to check back with us every month for new updates with our YESS TrainingBlog, YouTube, and soon to be WebSite. We have a lot more to share so stay tuned!
Rob Kucher is a Professional Boxer with a 4-0 record in the 168lb. weight class. Rob has been training with us for some time now. I can not even begin to tell you what he has went through and what he has sacrificed to fight at this level.
Before Rob turned Pro, he dedicated himself to his training- winning the New York Golden Gloves (Middle Weight) and Florida Golden Gloves (Light Heavy Weight) in the "Open" division. After that, he quickly established a winning Amateur record proving he had what it took for a Professional career.
After Quickly establishing a Professional 4-0 resume, (some of those wins coming by K.O.), life threw some punches of it's own, sidelining Rob's boxing career. What was even more devastating for Rob was that it all came crashing down while preparing for his fifth fight. It was even hard for me to watch happen, because when you train someone for the right reasons, part of your life becomes their life, their goals become your goals. Imagine climbing the ladder and getting so high where you can almost see the light only to get thrown back down into total darkness.
It has been some time now since Rob last fought, but like the Japanese Proverb - "Fall down seven times, get up eight" is exactly what Rob is doing. He is not letting life dictate to him, but he is dictating his life by moving forward and preparing for that fifth fight!
A belt does not define a champion. What defines a champion is how he/she reacts when confronted with adversity. Check Rob out:
There is nothing impossible to him who will try
Alexander the Great
Check back with us in the future for updates on Rob Kucher's training, fight videos, and many other updates with our fighters and athletes.
Train Your Heart Out,
Joe Rossi
Quick Note: Our first (Of Many) interview has just been completed. It will be posted on our September update! I'm really excited about this one because it has a real message for anyone striving to achieve great things on and off the athletic playing field. All I can say is that it is about life, and not the typical generic B.S. that we usually see and read about. It embodies the very reason why I'm in the "Training" business.
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Toni Geiger: Team USA Judo
SACRIFICE For REWARD
125 Pound MMA Fly Weight Champion - Lil ' Bomb Javier - Deadlifting 415 IBs.
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THE YESS TRAININGBARBELL CLUB ("ROSSI'S GYM) Is A Strength & Conditioning Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".
Joe Rossi Is Dedicated In Putting The "Hustle Behind The Muscle" For Fighters And Combat Competitors At The Amateur And Professional Level. Boxer, Wrestler, Mixed Martial Artist, Or Weekend Warrior, Our Proven Methods Of Strength & Conditioning Will Get YOU In (Peak) Physical Shape And Prepare You To Climb Your Own Personal (Mountain). Sacrifice For Reward Is YESS Training.
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Wrist and Forearm Inspiration
