Monday, January 24, 2011

2011 Goals

I know you have probably read multiple blogs where people have listed their New Years goals.  So I am sorry to say this is no different.  I am posting my own professional and fitness goals because it helps keep me accountable and allows all of you to know me a little better.   
 Professional Goals
-Get this blog going.
 I would like to put up at least 3 posts a month.  Hopefully, I can crank out more but that is my minimum.

-Attend at least 2 seminars this year. 
I have already attended one seminar this year- Stuart McGill’s in St. Louis this past weekend.  McGill is a wickedly smart guy and this seminar was well worth the trip!
The other I have picked out is Perform Better Chicago this summer.  I went last year and had a great time.  The best part about the Perform Better seminars is the networking.  I was able to meet a lot of people I look up to in the industry.  They were like celebrities to me at the time! 
Will any of you be in Chicago?

-Read/watch at least two books/DVDs a month. 
Specifically, at least two fitness/health/clinical books/DVDs a month.
I usually have multiple books/DVDs goings at once.  I am currently finishing Block Periodization (excellent!) and just ordered the Textbook of Work Physiology and Craig Liebenson’s Rehabilitation of the Spine (to help with the next two goals below). 
I also have been slowly reading Gray Cook’s Movement (good but not a quick read) and watching Charlie Weingroff’s new DVD series, Training=Rehab, Rehab=Training.
By the end of January, I want to have finished Charlie’s DVDs and Block Periodization. 

-Improve my understanding of exercise physiology. 
Specifically, I want to know more about energy systems and different ways to train them.  For example, there are more ways to improve your aerobic system than steady-state cardio. 
Bill Hartman’s presentation on energy systems training for field athletes at a seminar this past year greatly sparked my interest for this topic.  Let’s just say that there are better ways to condition an athlete than just focusing on sprints, prowler pushes to death, and intervals. 
My goal is to read Viru’s Adaptations in Sports Training by the end of the year.  I am going to read the Textbook of Work Physiology (Bill Hartman recommendation) to give me some background before I tackle Viru’s book.
I plan to share what I learn with all of you. 

-Improve my understanding of the spine (anatomy, assessment, disorders, etc.). 
I have read McGill’s Low Back Disorders and the Ultimate Back, as well as watched his Ultimate Back DVD.  However, I feel I have a lot more to learn.
I see a lot of clients at IFAST who have or have had back pain and I want to be able to help them with this.

-Help grow IFAST. 
I realize this is not a very specific goal, but it is hard to quantify it.  IFAST has only been open for a little over two years and has grown considerably, but there is always room for growth.  We have our eye on a space next door to expand, which would be awesome.  However, we need to increase our client base before we can make the move.

-Attend at least one of each of my athlete’s games during the year.
I work with quite a few younger athletes, and I think it is very important to support and cheer them on.  I also just enjoy watching sports so this one should not be too hard.

Fitness Goals
I have no excuses for this one.  I am very lanky (6’2 and 165lbs), and I hear it a lot from the guys at the gym.  I am embarrassed to admit it, since I am still scrawny, but I have gained 15 pounds since last year.  However, I still have a long way to go, and I hope making myself accountable to others will help me achieve this goal.  STAY ON ME ABOUT UPDATES!

Specifically, I want to be 180+ by the end of the year.

-Deadlift 350# and Squat (w/ SSB) 250#
I have only been performing these lifts for a little over a year so I believe these are realistic.  My current bests in the gym are 275x2 on the deadlift (resetting after each rep) and 210x3 on the SSB squat.  I also want to increase my bench and overhead press, but I would much rather train lower body so no specific goals for these.

That is it for me.  Time to go eat!!  I probably burned a few hundred calories just writing this:).
What goals do you have for 2011?


  1. Really enjoying your posts, Zach.

    Oddly enough, our educational goals are pretty similar - Viru's text should be on my doorstep in a matter of days. Same as you, Bill's presentation really opened my eyes that my obsession - functional anatomy - was only one piece of the programming puzzle. Best of luck - I've heard the translation makes for an uneventful read. :)

    Hope to see you in Chicago, if not sooner.


    P.S. - What have you read since we parted ways in July? Can't have you getting too far ahead ... :)

  2. @ Eric- Thanks man! It is good to hear from you! How are classes?
    Good luck reading Viru - I heard it is pretty tough. Let me know what you think of it.
    I have read Science and Practice of Strength Training, Block Periodization, most of Movement, Anatomy of Breathing, McGill's Low Back Disorders and Ultimate Back, Sahrmann's book, PRI respiration course manual (haven't seen DVDs yet though), and some DVDs that Bill has. I think that is pretty much it.
    How about you? I am also competitive:)
    Take care!

  3. Your weight-gaining situation sounds a lot like mine. I'm also 6'2 160-ish and have gained about 15 lbs in the past year. I joined a gym out of the blue despite not really having a plan or knowledge about weight-lifting. I've mostly been doing squats and drinking an absurd amount of milk. It's really the only thing that's ever worked for me. How are you getting in your extra calories? I think I'd like to be about 185 by next Christmas.
    Enjoyed reading your blogs. It's cool that you are doing what you're passionate about rather than following the money. I'm sure your grad school experience will still be useful in other areas of life.
    Hope to see you guys sometime soon, maybe at the next Benham gathering. Congrats on the coaching and the house!

  4. @Blake- Yes, I am afraid we got the Benham skinny genetics:). That is cool you are lifting now. We will have to go lift together sometime when you come in.
    For extra calories, I have been adding more shakes. I have a blender and just throw a bunch of stuff in it (usually whole milk, protein powder, some fruit, and a lot of nut butter). Also, try to include a lot of fat in your diet. It is more calorically dense. Always have some mixed nuts or nut butter around and just eat some periodically. Also, I add a good oil, such as coconut oil or EVOO, to almost all of my meals. Hope that helps! If you are interested in some shake recipes or talking about it more just message me on facebook.
    Take care!

  5. @Eric and @Zach, congratulations. In my search to turn this lifestyle into a job that can make me money (plus learning how to train people and random other things), you both have become smarter than me. I have failed.

  6. @Lance- You are very smart dude! I do agree that you should not worry so much about money yet. Focus now on getting as smart as possible and then you will have the ability to create better products, be a better trainer- whatever it is you want to do. You will not make as much money initially, but it will pay off in the long run. Trust me I have an econ degree!:)

  7. That's quite the list, Zach. Subtract the training stuff and add in some really geeky material (The Athlete's Shoulder, Anatomy Trains, The Malalignment Syndrome, etc.) and we're practically identical.

    Reading has slowed with the onset of classes, but I'm finally in Kinesiology department at school, so I'm taking stuff like Ex. Phys and Biomechanics. Today, I learned that the shoulder extends AND flexes. Pretty heady stuff. :)

    Glad to see everything working out so well - your blog has made a permanent home in my Safari Bookmark Bar (it's MR, Bill, EC, Reinold, and you). No excuse for not feeding me great content weekly.

    All the best,


    Oh, and Lance, shutup. I was going to ask you to write my programs. You're smarter than me ... There, I said it.

  8. @Eric- Thanks man I will try not to disappoint you.:)
    Also, that reading list is definitely not geeky to me- sounds like some good stuff.
    Good luck with classes!

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