“DON’T POKE THE BEAR” – 12 TRASH-TALKING MISTAKES ATHLETES MAKE

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Trash-talking is an art, and the simple goal is to throw off rival opponents or teammates so that one can gain the upper hand. In your attempts to rattle your rival you may be successful. However, eventually the law of averages plays out and it will backfire.

What went wrong? You stayed up all night rehearsing exactly what to say. You went to bed dreaming of your “flawless” victory, and your rival wobbling with your words…

Instead they decimated you…

Enter the AthleteDISC

How well do you know your rival? The key is understanding what actually makes them tick. You must avoid motivating them and stirring up their strengths. The AthleteDISC behavior profile provides insight on the things you shouldn’t do.

In essence, don’t poke the bear.

Here are 12 Trash-Talking Mistakes that Athletes Make

“Don’t disturb the DRAGON”

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 With the AthleteDISC, “D” stands for Dominance and how we approach tasks. Athletes that are high “D” are very competitive, and lie in wait like sleeping dragons. You need to be careful in how you approach them:

1.  Do not give them direction

You may believe you are telling a high “D” what they can or cannot do. “You will not out sprint me!” or “You will not gain another yard.” Some people may suggest you are only ruining your own self-talk (because it affects you). In reality, you are basically telling a high “D” exactly how to beat you.

2. Do not “play the player”

With a high “D” don’t be cute, and change things up to try to throw off their game. High “D”’s will welcome this new stimulus because it will get their competitive blood pumping. They live to adapt, and if they see you trying something new, then their “killer” instincts will immediately respond.

3. Do not create a challenge for them

If your rival is a high “D” then they need to be challenged. Every day, every play. If you pose an impossible task (say…scoring 50 points) then they will scratch and claw to achieve it. Don’t underestimate them, because you may become another statistic.

“Don’t irk the IMPALA”

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“I” stands for Influence and how we interact with people. Athletes that are high “I” are the team cheerleaders, and enthusiastically follow their herd. Even Mufasa was no match for the Impala stampede:

4. Do not make it fun

In last week’s blog, I wrote about Cam Newton and the Super Bowl. It is a great example of what happens when you take away the high “I” fun factor. Athletes that are high “I” love to compete because it is fun, and they enjoy the success of their teammates. If your rival remembers that competition is fun and they help and see their teammates enjoying themselves, then it is all over for you.

5. Do not rally the troops

High “I” athletes are the master motivators, because they play with their emotions. If you stir up their anger then they are going to stir up the hornet’s nest. They will rise to the occasion by delivering the most inspirational speeches you only see in the movies. You are in trouble.

6. Do not attack their family

“Yo mama” jokes or any type of family jokes may initially work with a high “I”. They will initially be distressed by you attacking the people they care about. However, eventually you will joke about someone they really love. Quips about their sick mother probably are not the best idea because they will strive to defend her honor and mop the floor with you.

“Don’t step on the STINGRAY”

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“S” stands for Steady and how approach the pace of our tasks. Athletes that are high “S” are patient, calm, and consistent. In reality they are “silent” assassins in the shallow depths:

7. Do not believe they are “soft”

High “S” athletes are very amicable. They seem friendly and they will nod and smile at your presence. You may believe that you have them worried because they do not seem competitive. Stay focused! Remember, they are showing you just enough cards to come over the top later on with that Ace on the River.

8. Do not be lulled to sleep

High “S” athletes are very calm. In fact, they are so calming they will make everyone around them relaxed. Even you. If you are a high “D” or high “I” athlete you must…stay energized… and engaged. Must…not be hypnotized by their calming…*yawn*… demeanor, otherwise they may *yawn*…put you to…sleeeep…zzzzzzzzzzzzz….

9. Do not try to outpace them

Athletes that are high “S” know exactly how much energy they have left. They have considered all variables down to the last second. If you try to pace with them and beat them at their own game, you’ll be sucking wind in the end. They aren’t training to beat you; they are training to beat themselves.

“Don’t challenge the CHIMP”

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“C” stands for Conscientious, and how we respond to the rules. Athletes that are high “C” are tactful and analytical chess players. This Caesar is ready to outwit, outplay, outlast…

10. Do not try to be strategic

Athletes that are high “C” are floor generals. If they have space and time to execute their battle plan then they already have the upper hand. If you try to be one step ahead, you will find yourself two steps behind.

11. Do not question their loyalty

High “C” athletes believe in a greater cause and mission. If you question their dedication and hard work, then your failure will become an integral part of that mission. You are only sharpening the edge they have over you.

12. Do not smile

High “C” athletes take this mission seriously. If you do not take your own mission seriously, or you say “It’s just a game” then they own you. You are not as dedicated as they are, and ultimate victory is within their grasp…

Moral of the Story

Be the BEAR

Poking the bear can be very dangerous to your game and your success. Eventually you will meet your match.

Understanding your rival begins with you understanding yourself. Instead of poking the bear, wouldn’t it be better to be the Bear?

You can be the Bear. Right now.

Sign up for RUFO OPTIMAL WORKOUTS® and you can receive a special code, when you get your own AthleteDISC or CoachDISC profile.

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For more information on Strength and Conditioning for rowing, rowing technique, Kettlebells, Clubbells, AthleteDISC, and the Process Communication Model® follow my blog or like me on Facebook at RUFO OPTIMAL WORKOUTS.

“The 12 Things in Fitness That are so Insane to Me”

This is the most wonderful time of the year. In just a few days we will begin shifting our focus to “Peace on Earth” and “Auld Lang Syne”. We will be exchanging holiday gifts, connecting with loved ones, and taking time to appreciate what we have.

However, there is still time to poke a little holiday fun at things that we cannot stand…

Which leads me to my favorite holiday movie line of all time:

“Take it Russ”

Russ reminds us that are just some things that we hate and would rather do without. There are just some things in fitness in my opinion that should just go away; therefore I would like to add my own spin to one of the more beloved songs of the holidays.

12. “Twelve” Different Biceps Curls

 In anatomy and physiology, we learned about the joint actions of muscles or the primary movement. The Biceps Brachii or “Biceps” have one joint action they are primarily responsible for.

“FLEXION”

That’s it. That means the one exercise that make the Biceps independently bigger and stronger are Bicep Curls. I am okay with Bicep curls, yet everyone seems to love biceps curls. They love them so much that there is actually over 50+ “different” Bicep curling exercises.

For the purposes of body building, it is important to “work all the angles” to get the “maximum pump” for the muscle. For the general public, energy might be better spent teaching people how to incorporate the biceps into full body exercises that will help them get fit over all.

 “Talkin’ about the Cayotes…”

Yeah, we don’t need a million different ways to work the Biceps.

11. “Eleventh” Session Free

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Big Box gyms want to sell you personal training sessions. In their incentive to get you to buy more sessions, they will tend to throw in 1 more free session.

A few years ago, I went to LA Fitness to do some research. The personal trainer there sat me down to find out my goals, as well as sell me some personal training sessions. As he went over the personal training packages, he said, “The more sessions you buy, the more free sessions you get.” He continued to describe the benefits, and I realized that he was selling me 30 minute sessions.

Therefore, even if I bought ten 30 minute sessions, it would only really be at total of 5 ½ hours of training.

I don’t know about you, but it takes many of my clients 15 to 20 minutes just to warm up (mobility, stability, flexibility).

“Just need one rep…”

 Maybe that’s all we need…

 10. $10 a month

A recent article on UPROXX regarding Planet Fitness has been circulating on Facebook. The article describes how gyms may target individuals that will pay the monthly fee, but never set foot in the gym. This comfort of knowing they have a good deal on a membership is enough for individuals to keep paying, but never-ever going.

For 2016, I suggest you look for the quality of training you could receive, rather than the quantity of money you may be saving.

“Crushed it…”

There is no price on your health.

9. “Nine” DVD’s

 "13 DVD's"

“13 DVD’s”

"11 DVD's"

“11 DVD’s”

"More Options?"

“More Options?”

“How many DVD’s does your set have?

 

 

 

We Love our fitness DVD’s. Every time a fitness infomercial is on, I find myself lulled into watching. For the most part, I want to see if there are any new concepts that these fitness entrepreneurs are bringing to the table.

As I wrote last week –  They aren’t

But they are great at marketing.

Seems like you can’t get fit unless you have the complete box set of DVD’s.

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“I guess it looks as if you’re reorganizing your records. What is this though? Chronological?”

“Autobiographical.”

“No f***ing way.”

Why can’t they just put all the content on one single DVD or Flash Drive? DVD’s are like records people. All my CD’s are down in my basement, and I occasionally take them out, dust them off, and put on All-for-One.

Otherwise, they stay in the basement.

8. “Eight” Accredited Certifications

“I am kind of a big deal.”

I can be accused of this as well. In my quest for training knowledge, I have found myself with quite a few letters after my name. Enough that I cannot fit them all on a business card.

However, my clients and fellow fitness professionals really don’t care how many certifications I have. The letters after your name only mean something if you apply what you have learned. I still need to list all the letters in my bio so potential clients can see my experience, but I don’t wear it like a sign on my chest any more.

There are also too many certifications out there. In the world of Kettlebells, there are two that stand out. The SFG (StrongFirst) and the RKC (Russian Kettlebell Certification).

 Now another Kettlebell certification is coming out through Strength Matters – the SMK, and it involves former trainers that used to be SFG and RKC.

“These are O.R. scrubs.”

Now I have to spend more money to get more letters after my name…wonderful!

7. “Seven” Minute Abs

The fitness industry has done very well in creating content that just involves the core. However, if you train the full body, you incorporate the core into every exercise.

The first thing we teach in Kettlebells training is how to utilize and engage the core. The core connects the lower and upper extremities, and is critical to moving well. Therefore, it really isn’t necessary to just do crunches and sit ups at the end of the workout, because you should have already taken care of that earlier in your session.

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Why train the core, when you can get this!

6. “Six” Workout Selfies

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Workout selfies. Hmm.

As a competitive athlete, I never thought of taking photos of myself working out. I never wanted my opponents to know what I was doing anyway.

“I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.”

 People should feel good about themselves. Just make sure to get a workout in!

5. No bare feet (“Five Fingers”)

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I hate wearing shoes. Ever since I became a Kettlebell instructor, I cannot train with shoes. As a rower, I didn’t wear shoes either. Now shoes hurt my feet. I only wear them to make public appearances, and because my wife makes me.

I really do like the Vibram Five Fingers. I can buy into minimalist footwear. The thing is that they cost over $60, and I refuse to pay that much for shoes. If you train a lot, then you wear your shoes out in 3-6 months. I cannot justify spending this much, just so I can workout for an hour a day.

However, gyms will never go there because of liability.

 

Whether I am wearing shoes or not, if I drop that amount of weight, I am going break something…

4. “Four”Quad Stretches

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“Hold on, I need to stretch…”

If you have a limited range of motion, then you should relax and stretch the muscle. Stretching before training should only be necessary if you cannot get your body in the proper position to train.

Wherever I go, when people are “warming up”, I will see them do the “Standing Quad Stretch”. It is the symbol for all us middle-age athletes trying to “get back in shape”.

Check out the Knee Pain Explained website.

Most of us learned to do it wrong, and we are probably causing more bad than good.

3. “Three” Sets of 10

 MASSIVE

I can honestly say that the first time I have met with an athlete and client that has experience with strength training they always say the same thing:

Me: “How many reps and sets have you been doing?”
 Client/Athlete: “Well, I have been doing 3 sets of 10…”

 

Every client. Every athlete.

I believe it is time to retire 3 sets of 10. Whomever patented that program should be collecting royalties. “3 sets of 10” is on par with common fitness phrases like, ” “Feel the burn,” “No Pain, no Gain”, or “Burns up Carbs”…

2. “Two” Calf Machines

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Why are there only two calf machines at any gym? Actually, why are there Calf Machines period? For some people the calf muscles are an attractive feature, however, there does not need to be a giant Hammer Strength Calf Machine taking up space in the gym, just so you can do this:

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“One, Two, Three…”

Here is a great way to work your calf muscles, and you do it every day…

Yes, walking up, and running and down stairs works the calf muscles just the same. And you are using your body weight…

1. One “Shake Weight”

When I was still competitively rowing and going to school for personal training, my wife mentioned that QVC was looking for fitness models to advertise a new product called the “Shake Weight”.

I looked at her and simply said,

“No….”

When she looked up the product. She looked at me and said,

“Oh…”

Moral of the Story

 Don’t be a fitness model for QVC and model the Shake Weight.

REAL MORAL OF THE STORY

Happy Holidays to everyone!

(Sing to the tune of “12 Days of Christmas”)

The 12 Things in Fitness

“That are so Insane to me…”

Twelve Different Biceps Curls

Eleventh Session Free

$10 a Month

Nine DVD’s

Eight Accredited Certifications

7-Minute Abs

Six Workout Selfies

No Bare Feet!

Four Quad Stretches

3 sets of 10

Two Calf Machines

And one Single “Shake Weeeighttt”

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For more information on training programs for rowing, rowing technique, Kettlebells, Clubbells, DISC, and Process Communication like me on Facebook at RUFO OPTIMAL WORKOUTS.

Also check out the DISC2K – Philadelphia Seminar on January 9th, 2016!

Online consulting and Skype sessions also available.