Hey everyone, here are some answers to most of the questions from our recent Q&A. Some of the questions are more of an individual focus so a few of us trainers discussed our answers and provided the abbreviated version below. All questions are bolded, so if you're not interested in one, you can scroll down to the next. If you have another question, be sure to ask it in the next Q&A!
Q. What's your favorite part about being a BHIP Trainer?
To summarize the discussion that a few of us had, the community and participants are by far our favorite part. Being a trainer wouldn't be the same with a different group of people. We all love the group dynamic and getting to watch people develop their social relationships as the program goes on. It's also awesome to see how strong everyone is capable of being. So many participants have done things that they once thought impossible, and that is extremely rewarding to be a part of.
Q. Who's your "body goals"?
Cindy, Em, and I were all in agreement that we tend to focus on performance and not aesthetics in our training. With that in mind, none of us have anyone that is our "body goals." If we're getting stronger, better conditioned, faster, more mobile, etc. then our training is successful, but looking like someone else isn't really part of the goal. As Cindy put it, "it's empowering to be strong and to feel like my body is performing at its peak."
Q. Handstand progressions we can work on at home?
The first step would be just becoming comfortable with being inverted. It’s definitely a foreign position for most people in the beginning. Start with getting the torso as vertical as possible with the feet on a box, bench or couch. The goal is to get the hips to the sky and walk the hands back until the shoulders and wrists are directly stacked. After that, start facing a wall and walking the feet up the wall and just practice holding wherever you feel comfortable. Eventually you want to work yourself close enough to the wall that your nose is almost touching.
Q. Recommendations for Sandbag exercises?
Check out Brute Force Training and the Ultimate Sandbag Training. Both companies provide different sandbag workouts and exercises. Brute Force has an app you can download with a daily sandbag workout.
Q. Can you give us a progression for push-ups, planks, or sit-ups?
Q. What's your favorite part about being a BHIP Trainer?
To summarize the discussion that a few of us had, the community and participants are by far our favorite part. Being a trainer wouldn't be the same with a different group of people. We all love the group dynamic and getting to watch people develop their social relationships as the program goes on. It's also awesome to see how strong everyone is capable of being. So many participants have done things that they once thought impossible, and that is extremely rewarding to be a part of.
Q. Who's your "body goals"?
Cindy, Em, and I were all in agreement that we tend to focus on performance and not aesthetics in our training. With that in mind, none of us have anyone that is our "body goals." If we're getting stronger, better conditioned, faster, more mobile, etc. then our training is successful, but looking like someone else isn't really part of the goal. As Cindy put it, "it's empowering to be strong and to feel like my body is performing at its peak."
Q. Handstand progressions we can work on at home?
The first step would be just becoming comfortable with being inverted. It’s definitely a foreign position for most people in the beginning. Start with getting the torso as vertical as possible with the feet on a box, bench or couch. The goal is to get the hips to the sky and walk the hands back until the shoulders and wrists are directly stacked. After that, start facing a wall and walking the feet up the wall and just practice holding wherever you feel comfortable. Eventually you want to work yourself close enough to the wall that your nose is almost touching.
Q. Recommendations for Sandbag exercises?
Check out Brute Force Training and the Ultimate Sandbag Training. Both companies provide different sandbag workouts and exercises. Brute Force has an app you can download with a daily sandbag workout.
Q. Can you give us a progression for push-ups, planks, or sit-ups?
With all of these movements, you can either progress with a variation or by changing sets/reps. To progress with variations, you simply have to try a version of the movement that's harder than what you're doing. Stuck on a wall for push-ups? Try negatives on the floor. Stuck on a certain number? Try a different version like archer push-ups or ring push-ups. There's even ballistic push-ups. We could go through a similar thing with planks and sit-ups, but the point is different variations will strengthen the movement in different ways, and you can incorporate any of them. Alternatively, you can stick to one variation and very gradually increase sets and reps over time. Nothing too complicated about that, just be sure to challenge yourself and do the movement often!
Q. What fitness sites/blogs do instructors follow?
Here are a few resources me, Cindy, and Em follow. A brief description of each and link are included.
- Juggernaut Training Systems (JTS) - Resource for all topics, but especially strength training.
- Catalyst Athletics - Weightlifting resource with information on training, recovery, and movement.
- The Ready State - Mobility and movement focus; hundreds of vlogs and movement demos on the site.
- Brute Strength - Website and great podcast on psychology, performance, and training struggles.
- 70's Big - Strength and conditioning site with tons of articles.
- Eric Cressey - Specializes in shoulder rehab and performance; very active on social media.
- Ben Bergeron (Crossfit New England) - Podcast called "Chasing Excellence" with lots of wonderful information and a focus on the mental side of training.
Q: Does BHIP offer one on one zoom training sessions?
Yes, UCLA is currently offering one on one personal training sessions. The sessions are charged per hour, but if you're interested in pricing information or trying it out, you can contact us and we'll help set you up with a trainer!
Q: How do you get that awesome spotlight effect in the weekly workout videos?
One day, while in Pardee Gym, most of the lights accidentally shut off, leaving one spotlight in the middle of the room. Em and I happened to be there and thought it looked cool; so here we are now.
Yes, UCLA is currently offering one on one personal training sessions. The sessions are charged per hour, but if you're interested in pricing information or trying it out, you can contact us and we'll help set you up with a trainer!
Q: How do you get that awesome spotlight effect in the weekly workout videos?
One day, while in Pardee Gym, most of the lights accidentally shut off, leaving one spotlight in the middle of the room. Em and I happened to be there and thought it looked cool; so here we are now.
Q. What set/rep/% progression patterns do we use in BHIP if we want to continue on our own?
Most people don't have access to any significant form of loading at the moment, but if you're one of the lucky few that do then this is relevant. Discussing the details of the Ongoing program would take a bit more time than this response affords. In general, however, there are a few guidelines to keep in mind.
- Weights lifted in the 70-80% range can consist of sets of anywhere from 6-10 reps. 80-90% is more likely 3-5 reps. 90+% would be 3 or fewer reps.
- It's typically a good idea to progress from higher volume, lower weight to lower volume, higher weight as time goes on. So using the above percentages, you could start with higher rep ranges around 70%, and over the course of weeks/months add marginal amounts of weight and decrease the reps.
- The most important principle is progression. If there's no progression, there's no strength gain. So whatever approach you take, progress every single week in some way.
Thanks to everyone who submitted a question! We hope to hear more in the future.
