Interview with Top Strength and Conditioning Coach, Craig Ballantyne, MS, CSCS - Part 1 |
I’ve never had more positive feedback on my articles than when I’ve tried to get into the head of other experts in the field...particularly well known ones, like Craig Ballantyne, MS, CSCS. He’s most well-known for his Turbulence Training program, but he is also a training advisor for Men’s Fitness and Maximum Muscle. Basically, I’m trying to tell ya’ that when this guy talks, you should listen up! Here is part I of this interview.
CM: This month I am interviewing a very well respected strength coach, Craig Ballantyne, who I have personally learned a lot from, and I know readers will find it interesting. First of all, how did you get involved in strength and conditioning?
CB: I played a lot of sports, did a lot of bodybuilding type workouts when I was a kid. It just grew from there, and from reading all the magazines. Decided pretty young that I wanted to do something related to these hobbies.
CM: In addition to your real life experience in the field, you also have a formal education in Kinesiology and a Master’s Degree in Exercise Physiology. I often get the question as to how much education is enough when trying to work in the exercise and nutrition arenas; in your opinion, how much has this contributed to your knowledge versus real life experience “in the trenches” so to speak?
CB: I am pretty big on formal education. It’s been my experience that the majority of the best strength coaches, personal trainers, and nutrition experts have a formal education in sport sciences. When I was in school, I researched the education of NHL strength coaches, and almost all of them had M.S. degrees.
Getting a formal education gives you the foundations of anatomy and physiology. When a trainer doesn’t have the foundations, or neglects them, they are more likely to follow trends and fads and get away from the basics that give you the most results in the least time.
You shouldn’t need someone to show you a system of training if you have a foundation in the sports sciences, because then you should be able to critically analyze the movement, the training system, the physiology affected, etc.
I really believe that if you understand exercise physiology, you’ll be able to separate the crap from the gold pretty quick.
CM: You have several great products available for consumers; tell us about some of your current commitments and ongoing projects.
CB: Due to a huge demand, I’ve been working on a lot of bodyweight programs. Many of the readers on my newsletter list want all the results (lose fat, gain muscle, get lean, improve health), but are busy and often don’t have equipment. So the bodyweight programs were prepared to help these people. In addition, a lot of lifters are flocking to them as well because they are a great challenge, and more exciting than traditional cardio sessions for weight loss. A lot of the athletes I work with are using them as well, to increase their mobility and fitness for sport – in conjunction with traditional strength exercises of course.
Each day I spend an hour or two writing my various online newsletters, the most important of which is Turbulence Training for increases in muscle and for losing body fat.
In addition, my newsletter at www.cbathletics.com is more oriented to the trainers, athletes, and strength coaches. I also contribute to the first female-specific strength & conditioning site on the net, www.grrlAthlete.com.
CM: With 65% of the population overweight or obese, I’m sure you’ve had your share of clients who fall into this category. How do you start off working with someone who is in extremely poor shape—under fit and overfat?
CB: Just be really conservative. Stuff you might take for granted is of course, strenuous for them.
For these individuals, I believe that nutrition is going to make a much greater impact early in the weight loss program. Therefore, there is no need to go overboard on the exercise prescription at this time. They’ll lose fat faster by dumping the fast-food than they will by working out 6 days per week.
We start with an assessment of course, and I like to get a detailed background on their past exercise programs, athletic ability, etc. Oftentimes the assessment will turn up chronic injuries that have to get sorted out, so you should spend time on that at the start of the program.
For fitness, if they can walk without any risk of biomechanical issues, than that is a good place to start for fat loss. Calories out. Get fancy later. Just make sure that walking doesn’t hurt them (going from the couch to walking three times per week could injure a completely sedentary individual).
For strength training, generally a lot of floor-based bodyweight exercises are the place to start, and the move to bodyweight squats, assisted pushups, etc. Always be conservative and do as little as possible in the first session.
CM: I’ve always heard very positive reviews of your unique ability to get people into tip, top shape. Without giving away all your secrets, let’s start with fat loss--what are the top 5 fat loss tips for individuals?
CB: That depends on whether you want advanced fat loss or beginner. I guess I’ll do both.
Beginners:
1) No liquid calories (with the exception of a milk beverage that is planned
into your daily nutritional plan)
2) No fast food
3) More vegetables
4) 1oz almonds per day (1/2 ounce AM, ½ ounce PM)
5) Be consistent with your workouts, and make sure they are efficient and effective
(i.e. the Turbulence Training system)
6) BONUS TIP: Go for a walk after dinner, weather permitting. Research shows
this will help you control cholesterol and triglycerides, plus it’s better
than sitting around watching TV and tempting yourself with snacks. You might
even have a conversation with your strolling partner.
Advanced:
1) Don’t cut calories too much
2) Don’t exercise too much, but it is okay to add a bodyweight circuit
(up to 20 minutes) 12 hours before or after your workout (so if you train in
the AM, do bodyweight after dinner; and vice-versa)
3) Eat 8 times per day, (bumped up from the classic recommendation of 6)
4) Eat more fibrous vegetables at each meal
5) Eat only protein and healthy fats and fiber between meals (i.e. Green Tea,
protein shake/chicken breast, almonds, fish oils, broccoli)
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For more information about healthy eating and incorporating a variety of nutrients in the diet, check out Mohr Results - Grocery Shopping Made Easy DVD! |
