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Kent Aitchison: Entrepreneurship, Functional Strength and Building your Goals

Kent Aitchison

Morning folks. And welcome to the on-deck show a show that takes a look at people and organizations operating outside the scope of normal to make things better for folks like you and I; every day, this morning, we have the pleasure of speaking with Kent Aitchison, originally from Lethbridge, currently resides in Kamloops as the owner of Tournament, Capital Strength and Conditioning.


Kent has gone from left to right in this country, coaching and Chilliwack ro Markham & now back in Kamloops, he is still associated with the Kamloops Classics Swim Club. Today we're going to talk to Kent about functional training; we're going to get some tips for athletes of all ages, regardless of whether or not you're a kid, an age group, triathlete, a master swimmer, whoever you are.


We're going to pick his brain & get some useful tips for everybody. 

Below you will find an unedited transcript of our conversation. You can find the YouTube & Spotify links by clicking below

Back to the pool this fall?

The interview with Strength & Conditioning Coach Kent Aitchison


All right. There we go. Now, now we're official now. We're now we're starting there. So you doing this morning? Yeah. Thanks for having me. Yeah. We're finding you in your office. Um, I'm want to get into the business side of, uh, um, things quite a bit in sort of our pre-show talk.


You were telling me a bit of it. Your business and it sounds really exciting. And I'm interested to know, you know, like the Genesis of all this stuff. Cause it's, it's a significant operation you have going on there. But before we get into that, I just want to start with, um, some of the history.


So I know you're originally from Lethbridge, you and I met for the first time in Markham. Um, and uh, just in terms of, uh, You know, your sporting background, your swimming background, all that stuff. Um, take me through where you started and what brought you to this point. Uh, see how far I can go back, but, um, pretty big blend of, of swimming and fitness experiences, which led me to where I am now.


So started as a young, uh, summer clubs swimmer in Southern Alberta. And it typically without a lot of Alberta kids, if you're doing well with summer swimming, you make the jump to year round, which I did. And he was 12 and then balanced out different sports and things for a little while there. And then I first started swimming coaching.


And when I was 15, just coaching some middle guys in the year-round club. And then I got into summer club coaching. And then as I finished through high school, Then went to university. I really like, um, got pretty serious into summer club. Coaching is as serious as summer club can be. And I had the opportunity to head coach in 2009 when I was 19 with our 2020 with Lethbridge Orca summer school.


And then I kind of finish up my university and sort of almost growing up every summer by really kind of going all in on, um, being a head coach and really give him the keys to drive the bus on a swim club and then had really good summer clubs, success with some, um, high rankings and provincials and championships and stuff like that.


But what I really kind of stumbled upon while I was going to university for like kinesiology or phys ed or whatever. Is it really found like a niche group business while was being a head coach, because really that's how a lot of small clubs operate like a business and they need to get a lot of excitement and energy and building, I thought at the time, because I was like, you know, in the middle of the university and taking physiology courses and all that stuff, like, oh yeah.


Like they lock him as he's been flat. And like, you know, this, go on and, and that's. I thought like a lot of my servers are serving really well, looking back on it, of course that helps. But I think a lot of us, I was so excited doing extra events and getting the kids hyped up the team hyped up all the time.


And it just becomes a snowball thing where people get really involved in. And of course the people are being showing up and being consistent. Then the results are going to come from that too, regardless of how nailed it. Your physiology is anyways, while I was doing that, um, I also started doing do some swim camps.


I want to do these swim camps is kind of part of this with club and the board at the time. It's like, I can't just go do it yourself. You can just use the lanes. And then that's when I was like, okay, like how do I get people to sign up or register? Like, do they write a check to me? I'm not like a business business.


I didn't really know how to do it, but then just that process of like, okay, I'm like 20 or 21 at a time, kind of figured out. Make it a little mini registration thing online, get these waivers forms, sell the camp, sign it up. And then I remember I had, I had 44 kids sign up my first year for the week-long summer club camp for mostly Southern Alberta kids.


Go get some other Northern kids come down too. And I remember like depositing the checks and I had 44 checks of $200 each, which was 800 bucks, which was a lot of money for me at the time. And I remember going to the bank like, oh shit, I can't. Screw this up or else all these parents that, you know, think highly of me are going to be disappointed that I wasted their $200.


So it's really want to do a really good job and it really make any money that year. But I broke even by just a little bit. And I did a really good job in the camp then kind of grew from there. That was like an aha moment for me, like, oh, business. Like you can kind of. Figure things out. And, uh, if you do a good job, you just build it from there.


And then I still have run those camps up until 2021. I had to take break and then expand it down to, uh, even down into Montana and stuff. But that was the kind of the origins I get really, really getting excited to drive the bus to the head coach and doing this thing where I'm like totally on my own, not asking anybody questions or permissions to run a camp.


That kind of set the scene, like, okay. Some kind of business things got to be in my wheel house. So as we finished, uh, sorry to put the fitness side of things into it. So I really got into working out while I was swimming. And I, in a lot of ways, I kind of like dry line training, more, did swimming training, and then I should have been a, more of a well-rounded swimmer and a lot of ways, but it's kind of lost my way a little bit in high school, really.


Okay. One or two things, but largely because of my dry land abilities were pretty good and it kind of took, you know, took pride and how good I wasn't doing pull ups and stuff, but I probably could have been a little bit better than the pool, but, uh, so that was the kind of foundation that I'm kind of like the dry lands from a guy.


And then. As I really got into like CrossFit and certain things during the off season. And then my friend who turned into a girlfriend and turned it into a, my wife eventually got into similar things with, um, going to the gym and get doing CrossFit, things like that. She wasn't a swimmer. So we were both kind of finishing university.


She was a little bit ahead of me. She wanted to go do more school and I didn't. We thought about trying to open up a gym slash clinic thing that we'd talked about while we were young, but I think we just needed some growing up to do before we were actually going to do that. Um, so she wanted to do more schoolings or physio or Cairo landed on chiropractic school.


There's only one chiropractic school in Canada. So if she wanted to, uh, move to Toronto to do that. And then I was onboard with that because. Primarily, I wanted to support her, but also secret motivation for me to want to move to Toronto. So I could go to Toronto Raptors games. That was my life. That's why I was like, oh, let's go up to Toronto.


And I got, I'll get a job when I get there. And then when I first got there, um, I was like, okay, it's finished university. I'll just apply to all these jobs. I didn't know anybody in Ontario and didn't really know how to really. World worked. I was looking for all these I kind of public city sector, jobs and recreation and all that.


I didn't get any bites cause trying to, it's just such a beast. It's all who, you know, it was open up. Uh, I was open to coaching, but I had moved like in January, so there wasn't really any openings up to move landed. And uh, eventually once that first kind of year bounced around. Survived is currently still a student and I haven't really gotten any real income yet.


And then eventually actually started coaching with Marco for a couple of years there. And then it was kind of lined up that just kind of culture the market for two or three years. And then once the car leaves on chiropractic school and moved back to Lethbridge and get her gym slash wellness clinic, going to try to do a really good job with mark.


And we had some cool team success and big things happening there. And then it got to eventually be the lead trailer coach for the whole club as well. It's really kind of, you know, pretty high in competitive swimming and dry land. Uh, not really like a business thing or being my own boss yet, but I was just.


Killing time until Carly was done. And then once she was done, we were trying to line it up to open up a gym, like a CrossFit group, fitness gym slash a clinic. So it's a unique kind of setup with our skillset. We feel like we can pull it up in Lethbridge or from, and then have kind of the 11th hour. There just wasn't a good commercial real estate opportunity that was gonna work.


Cause there's like non-competes in different plazas. So if there's like we wanted to open up a gym. Area on this certain side of town and that bridge, there's like a chiropractor in the same Plaza. There's non-competes in their leases that you can't bring like a competing. This is an interesting thing.


Another Plaza or commercial area. There's a gym there. So you can, you can have a Kira there, but not both. And then the other spots, weren't going to be a good decision. So we've pulled the plug kind of last second, which was disappointing because we were kind of looking forward to going home for a few years there.


And then I just started looking for coaching jobs and the job board, but I knew I wanted to go back to Western Canada. So I was looking around, uh, NBC and then in Calgary maybe, and cause there's nothing in Lethbridge to really, that was serious to coach. And then just my dad's originally from canvas. So I knew the area and we used to come up to the suit Schwab and stuff, and my wife and I've always liked the interior of BC.


So just kind of put a flyer up the cameras with their position. And then I got a decent offer to get started and landed here. And then, uh, as removing. The whole idea of wanting to own our own gym or, um, and slash clinic was still there. It's just there wasn't, you know, we'd go into a new city where I wasn't in a rush to do it.


Hopefully it would end up working out. So I was coaching and Carly was, she still wanted to work inside of a gym. So she ended up. Renting a room from a current, my CrossFit gym owner out of the couple that should reach out to that. We were in Kamloops at the time. So she was just kind of starting from square one.


And she's a little bit different than most Kairos or most traditional Kairos. And she does like a lot of exercise, rehab based stuff as part of her, um, her practice. And she didn't want to be stuck with some random clinic where she didn't believe what they were doing, like kind of a five minute cracking appointments so she can do that kind of stuff.


But she really has that nation and exercise. So anyways, you want to be inside of a gym. So she got in there, slow start, like anybody starting out. And then as we got a few months and we realized that, uh, the gym owner doesn't do too well on the business side of things and you haven't for awhile. And then I was worried that like, okay, like if.


Something really bad happens. The business goes belly up. Carly's going to be left out flat on your feet. I have all these like business plans, all these lights stuff that I've been typing up for years and like ready to apply in Lethbridge. So I'm like, okay, let's talk the owner. And then maybe we can buy him out.


And he's a capable good hands-on coach. And he can just work for us. He hates being the business guy anyways. And then, so anyways, talk to them and then lining it up to get the least set or like. No, we had incorporated and then bios company and all that business stuff. And then two days before. Or two days after I incorporated and going up, this was January of 2018.


Um, right. And we were going to kind of try, try to take over in March. He, uh, he had been behind on some lease payments for rent in the previous summer. And then that day Lyft came up and changed the locks on the door. And kind of kicked them out of their space while, while we were in the middle of talking to him, though about buying him out unexpectedly.


So it was a huge curve ball. So use the business deal. And then we ended up just finding different spot cameras to rent out and took over the business kind of quickly. And we'd been going to the gym. We were kind of like no members, but we weren't, people didn't realize, but our plans were then settled there.


Lots of growing pains. And then, um, the first two years were like good learning and building and kind of building our own, our own brand and, um, culture in this salvage in where it's very community based and a lot of first name basis, but also quality coaching kind of tries to bus some people coming and enjoying their, their hour or whatever time they're spending here.


And then in conjunction with that, the more that the business grew, especially with the lifeblood that I was able to put into it that helped both Carly's practice up. And then like two year mark in February 20, 20, we're like, okay, this is going to be good. And then I was still coaching swimming and all that.


So pretty busy days, but balancing it all. And then two year mark, I'm like, okay, let's start making some big changes here. And then right before, I mean, it could be implemented COVID and then in the fitness industry, a little bit tricky. So we wanted, we always wanted to kind of expand, uh, the wellness team.


Like not this Carly's the Cairo, get a few more people in here and do like a really excellent job in Kamloops for the group that this thing trying to set us apart. But, uh, I, I was never really personally concerned about the COVID thing when I was here in like the early news Satan's coming out earlier in 2020, but I could kind of see the, the writing on the wall or whatever.


That analogy was that like, things were going to be a little bit like closed off. You could see it coming to Italy or whatever it was happening crazy. So I started doing these zoo online workouts pretty early on, even before things were actually fully closed and kind of made sure I had my systems down with some trial classes.


And then, you know, a few at the start, a few people from my gym were like staying at home. Like, and then, but most were still coming. And then within a week it was three quarters of the week. Like 95% of people are at home. So at the state, and then by that time, the swim club is going to be shut down too.


So at that time I was like, okay, I mean, I don't know really what I could do as a swim coach, other than they are kind of lucky that I also own a gym. So I got all these going to be sources that I can deliver a pretty good program through zoom video, relative to most people, and also like kinda latch onto my gyms schedule so I can offer different times a day.


And so what I did is I let anybody. You know, I mean, my membership is super supportive and a lot of them pay the full bills, even though the, the services are limited, dropped off, dumbbells are all over town and all my workloads are based off like single dumbbell workouts. So you just use one doorbell and then it really, really tested my coaching creativity.


Have good camera presence and deliver a good 45 minutes, even though I hate you and make seeing myself on camera. So I had to get used to that and also just making sure that it wasn't letting people down. Cause that's really, when I feel like I'm at my best, when people rely on me to do a job has been different since then.


But that early March, April and may and BC anyways, it was very like, everything was shut down. Not just like, okay. Certain businesses. Give them a hammer here. It was, everything was shut down. So people really relied on that, you know, the hour where they're like sitting in almost kind of sulky. And then, you know, I had up to 75, 80 people sign in sometimes between this club and the gym.


So got over my camera shyness pretty quick, but, and then, uh, opened things up, I think. And then a VC has been a lot more relaxed than other provinces with being a cooperate small business. So there's been some frustrating hurdles, but I know it could be a lot worse. And then between the swim club and the gym, things have been kind of steadily growing, um, and then it kind of halted in the fall, but Jim growth way, just because there's been a lot of the gym based restrictions have been difficult.


But on the flip side of that, we started growing our, uh, our movement mechanics team. So that's what Carly, um, that arm of the business is called. So we got another Cairo here, massage therapist, a kinesiologist standards as of yesterday physio therapist. So that's always been a goal to kind of like, all right, the gym is going to be like a really good like backbone, like the group fitness community, everyone knows their name.


They're here for a high quality product. And then in addition to that, we've got a team of people. It's geared towards getting people better. And then, uh, just now that, that I was hoping I was trying to aim it for these restrictions, that date and hope there's a lot of this. Yeah. So we started pulling the trigger on some construction and stuff to do a better job on that, that way too.


And then it goes hand in hand this Amanda, you know, good coaching and being involved in a smaller city and making a name for ourselves has been pretty exciting adventure since we got here. Yeah, no kidding. Well, that was a really in-depth, uh, capture of your, of your story and your time and your journey.


So maybe got a little long there, but it had to paint the picture. No, it was great. Cause you mean, you provided us with a ton of context and a ton of details in terms of, you know, like, um, where you are now and stuff like that. So, uh, drilling down onto the business now. So the business is called term tournament, capital strength and conditioning, right?


Yeah. A bit of a mouthful, uh, commonly known as TCSC. Yeah, I mean, I mean, they've anybody. NBC or that travels up the Kamloops knows the tournament capital center and all that stuff. Right. So, I mean, like it's, it makes a lot of sense. Um, and so your, your wife, Carly is a partner in the business as well. Yeah.


She primarily focuses on like building up her, her practice as a chiropractor, but, um, and let's be kind of like go crazy on I'm running the business, but I'm always bouncing off ideas with her and she's. Supporting as much. Yeah. And, uh, just touching back on the, on the some clubs. So you, you're still, you're still involved with the Kamloops classic club as well.


Are you still working with. Yep. I'm the assistant head coach there. I got three competitive groups, rub it under my belt. I was coaching masters as well until adult sports got shut down in the fall. But our clubs, our competitive numbers have actually doubled since I got here. So we're at about 120 competitors.


Yep. So that's been pretty exciting to see kind of both of my parts of my life grow in conjunction as we got through the four years, even with the pandemic has been some pretty good growth in both places. Yeah, no, that's brilliant. Um, and so, I mean, so you've talked about why and conditioning and what you really love about it.


Um, now in terms of generating some specific value for the people that might be watching and so on and so forth. Yeah. I'm very general question, but what are some assumptions that you see people making when they come into or they're looking for a gym, like, um, and you know, I, I don't mean to be, you know, uh, you know, I don't mean to point fingers or, you know, like tell people like they're doing things wrong, but I mean, we all have assumptions.


We all make assumptions based on our experiences when we enter into something new, um, or. Come into a new environment, so on and so forth. So what are some things that you often find yourself correcting with, whether it's training habits or planning or exercises or so on and so forth? Um, I think one big assumption is that people think that they can go into it.


And spend a week or two there or a month or two, and really just changed. Like there they're there. So if there were like a swimmer and they want to stay lean and mean, you think like, oh, I can't lift weights, I'll get too big. That's like a very frustrating frustration because if you actually want to get big, um, the years and like the, the volume of work that you have to do to change your, your competition levels, take a lot of hard work and consistency if that's like your specific goal, but you can always tell that.


Your training style and in conjunction with your eating habits to align whatever energy requirements to need or body types you need, or body type you're looking for as well. Uh, another big misconception with this allergy mix, especially that it's, you know, like more of a functional training, uh, gym with barbells being thrown around and dumbbells is they can get hurt easily.


What usually gets people hurt isn't ego, not really necessarily. Exercise selection. And then, especially with a gym like ours, that it's the whole backbone of this is how this place works is that it's coached. So as soon as you walk in your hour or half an hour is taken care of you, whether that's in a group environment or a one-on-one environment, or even better yet with one of our clinicians.


So as long as you're coachable and listening, and you're working on techniques, similar to your swimming, if you're being, if that's your focus and that's your base of your pyramid, What your strength and conditioning program is that movements are appropriate and look good and not biting off more than you can chew.


The chance of injury ends up being pretty low. So those are the two big ones like, oh, I'll get hurt or, oh, I'll get too big or whatever those misconceptions are. Fair enough. And you know, for, for the average John Smith that walks in off the road and they're not as. No, they're, they're not an athlete.


They're just looking for fitness. I mean, like, do you see the, sort of the same, the same kind of misconceptions and assumptions there? Yeah. And I think, um, what we try to paint a picture on with how our website's set up and what our social media looks like is that there there's G. On your own gym. So like a planet fitness style gym, or even like a community center gym you walk in and there's use nice equipment there and it's laid out well, but you're not really supported by people.


After you sign up, you really are left to your own devices on the treadmill for a bit. Okay. I guess I'll do some set ups and then freeways look kind of scarier. Uh, I'm good. And you leave. Whereas if you're taken care of by a coach and you're showing the way with a good program, but also good support and coaching is very relationship driven profession.


Is there, if there's that as your base, and we can convince people with the Joe blow walking on the street that it's different than like a, an on your own gym. That's where we try to separate our service levels. And then hopefully over time as these kinds of jobs, continue to develop the assumption of what a gym is, has kind of two different versions, whether it's not in your own recovery.


Um, so that's really what we try to make sure that it's what we're offering is coaching. You can imagine just even with swimming too, like I've barely spammed since I stopped university swimming, because I don't like going to the pool, getting in, having a coach there, a group of people to work with. It's like a couple hundred meters and it's hot tub time.


Whereas like, if you can imagine, you know, as a, as a young adult, but also just adults trying to do things on your own, there's such a better product. And, you know, enthusiasm and you're selling only whatever the set is. We're going to go broke. That is when you have a culture, a good culture and environment.


And that's the biggest thing we try to hit home with with, and I think a lot of it comes from a swimming background to it and realizing that a lot of coaching is just selling, selling the kids. Okay, this is hard, but this is why we're doing it. It's going to be fine. And you get the snowball effect of people buying in.


And then it's pretty exciting when it takes. Oh, that's great. So anybody who walks into your gym, they got a personally tailored plan. Uh, not necessarily. So like, um, primarily as a group in this thing. So if we got like 12 people in the class, And the workout has, let's say like dead lists and pushups and some running in it.


If me and a 47 year old lady that hasn't worked out in 10 years since she had a kid and you are all in the same class. The weights that we would choose for a deadlift would be individually tailored. So if you're doing like, you know, sets of 10 and around, or the circuit style thing, we're not all gonna do the same thing.


Or if, um, and then pushups, if she can't do pushups on the floor and she needs to do them on a box, or I need to do my box, my shoulder hurts and I'm working with one of our people to make sure I'm getting better. That's an individualized option. And then if they're running. And then, or they got shin splints from doing a big triathlon from last week and they want to ride one of our air bikes.


Instead, that's always an option, but it becomes from the ops has always come from coach and conversation says you leave class. So it's the same workout. You all do it together. So you get that group kind of cohesion, momentum going, but then you have an individualized basis. Ability levels experience. And how are you feeling?


Fair enough. So it's really as the coaching, like they get the individual coaching regardless of who. Yeah. And they do the workout together, but they get an individualized approach to it based off conversations and experience. And then. And option to do like one-on-one training as well, which is part of our business, but primarily it's a group thing.


Yep. So now I'm making an assumption now, but I'm, I'm assuming that in that model, your injury rate is probably far less than what you would typically see a, what you call an on your own gym? Uh, yeah, especially at hours because there are really comes down to like culture and environment. So there are gyms like ours, you can see, um, some cringy stuff on, on the internet.


They're really pushing like that. Everyone go heavy, everyone go as hard as you can. Like let's, let's cross this every single day and not really page. And everyone just kind of do the same thing and the individualization or the experience level is like, okay, you pump the brakes, you take it easy today.


Okay. You can crush it then. It was like, that's our model and making sure everyone's kind of has that he stays in their lane and is, is being watched appropriately and not being pushed in the wrong way. Then the injury rates quite low and that's really important to us. And that was kind of the whole model with like this wellness.


And the functional gym as one is that we want people in here for 10, 20 years, not getting smashed after two or three months, never seeing them again. And then the, I mean, especially like within, on your own gym, if, if you're not like a former athlete, like swimmers and stuff, take it for granted. Cause we've usually seen a weight room as we grow.


In high school and university and kind of know what we're doing, but if you've never been to a gym before and you just kind of like sign up your membership and go walk in there and you just, you don't have any like recognition of how much 40 pounds is or whatever you're grabbing. That's where, where people can not only get hurt.


But turned off like, oh, this is the true me. And not get into like a little bit more of a fitness lifestyle, which is a shame. Yeah. I've definitely had those questionable moments when I've been in the weight room. That's something out of the corner of my eye. And I'm like, what the heck is that? Yeah. Um, you know, like out of respect, I, I don't say anything because it's not my workout and you might know something, I don't know.


So fill your boots and have fun, but I've definitely seen those questionable things in terms of that. So, um, it sounds like you've. I like the, the, the end goal. And you're you're well, on the way to doing that is to create a very holistic service where somebody can walk in and they can get all the associated services to do with leading a healthy lifestyle.


So the fitness aspect, um, you know, the, the care sustainably with you moving mechanics team and stuff like that. Is there any plans to like, expand that with like nutrition or anything else like that? Yeah, we offer nutrition coaching too. Um, again like another individualized approach where it's like, it's very, and this is stern as coach.


Like it's just very relationship driven on a one-on-one level. Culture driven on like a group level. And like, I know a lot of coaches get really geek out on like steps and volume, um, and format and, you know, and schedules, which is important. But I just, I, over my experience, I feel like it's just, if you get those good relationships and good colors, That's the base.


It's the same thing with nutrition. The way our model is it's a lot of it's like, one-on-one, check-ins you fill it out. Some sheets, we'll be having a video call once a week, or at least like a very in-depth email conversation once a week. And not just giving somebody numbers, you're there to support them and guide them.


So that's been part of it too, and specific changes for some people that have done that. But yeah, our goal is to kind of be like that kind of one-stop shop for wellness and especially in a community like Catholics, where there's a very active lifestyle with all the outdoor amenities. Um, not necessarily everybody that's comes through our wellness team is like, uh, members of our gym.


Like, hopefully that can be like part of the marketing thing is when they're coming in to see a practitioner and they're like, oh man, this looks fine when people are so nice. They're great. But also we can really sort of. A pretty niche group of people in canvas, because there's a lot of those kind of people just wanting to come in to get better and looking forward to getting their active lifestyle back.


Yeah. It sounds like a fantastic business and you've, you've built it. You created a very people-centric model and I, I can, like, you're talking about it. I don't live in Kamloops, but you know, like I would certainly join your gym. I would certainly subscribe to your service. Why was there because. That's that all that stuff speaks to me because I enjoy that group environment.


And I can relate to what you said about going to the pool, swimming by yourself for 200 meters getting bored. Yeah. And being done with it. Um, but yeah, no, that's fantastic. So I want to be, I'm aware of your time, cause I know you have a class to get to in about 25 minutes. Um, and I I'd love to do, um, just some demos of just some, some basic exercises that, you know, like.


That that would, that would cut across a transcend generation call it. So, I mean, like, regardless of whether or not you're a young swimmer or triathlete or master swimmer, or, you know, um, focusing on the water, but an athlete of any kind that, uh, you know, it would just be good in terms of, you know, maybe let's focus on prehab and warmup today, um, and just like start with some general things and so on and so forth.


But before we get there, I needed to ask you, so how many Raptors games did you go to when you were there? Well, I was kind of like paycheck to paycheck lifestyle. So not as many as I wanted, my fantasy was all right. Yeah. Like this is like coming from a, you know, Alberta and I've been to Toronto from swimming before, but I'm like, yeah, I'm going to live downtown condo or get a job downtown somewhere.


Then we'll lock the Raptors games every day after work. We're way up in the suburbs. Yeah to downtown, but probably like 20 to 2,500. It's like free play off games too. Nice. So, sorry. I interrupted, sorry. A good amount, but in my mind, not enough, but yeah. Fair enough. So you, you're one of those ecstatic ones that were jumping off the roof when the, when they won the championship.


Yeah. I was going to fly to Toronto to go to one of the games. Cause I know it's like a once in a lifetime thing that the Raptors are good. And then actually, because of swimming commitments, I couldn't like hit the bullseye on like a game to go to Toronto oral Clint, but 30 years from now, they'll be back in it a lot more time.


Yeah. Well, I mean, you know, like there's certain, you, you got to see them win a championship in your lifetime, which is a story you'll always be able to tell. And then as I was in Toronto that whole time there, that was kind of the Kyle Lowry era getting better and getting good. So I feel like that's part of it.


Fair enough. Fair enough. Well, that's awesome. And congratulations on opening and running a great business. Like it sounds like it's a fantastic environment. Oh yeah. It's, uh, it's really been like a highlight, uh, for a lot of people that are coming here. That's just as important to me. Like, especially if it is in general, but especially during a tough time when you're stuck in your city and stuff.


Not being able to really do much, uh, members have been really appreciative that we've been able to stay open and doing their best to work with restrictions, but also deliver really good service. And I can just feel it. And this is why I'm excited about these expansions that we're doing. Like we're just on the cusp of something really, really phenomenal in this city.


And, uh, um, I don't. More for, to something like really delivering and doing a great job coming up. They just fall very far to that. Well, I think we'll have to arrange a check-in with you in the fall in September. Um, all right. So, um, why don't, why don't we go and, um, we'll see if we can do some demos here.


Um, And like I said, just, um, I'm gonna let you lead this. Um, and, uh,


awesome. Looking training space, man. Yeah, I get some, uh, some little rentals done upstairs and down to make it super, super sharp. So I kind of like the branding of like pull up rig and stuff, but also like some pretty like on brand signage and flow to the space. So it's. There's like kind of like a hardworking brand with like the black and the rigging stuff, but also super policy practitioners are coming in or patients are coming in there.

Training Exercises

What did you want me to start with? Well, let's, uh, let's focus on some, like, uh, let's, let's start with some prehab & rehab stuff. Like just somebody warming up for a session. Does that make sense? Yeah. Um,


especially if you think of going swimming, Did you never choose to go with stuff, which is totally fine, even if it's like, oh, this is really the nail. It's just cause it's vanilla just to be done. It's a bad thing to do so often if we know we're having this older, basic warm up in here or


Well, it's a good time to go over the white board. You go over announcements, checking it out. People are doing relationship building plan too. So my standard one is big arms. So it was like, it was just doing and then slowing it down to something small, small as it can, as fast as fast as you can


fast. They get a little bit bigger, go that way. And then we're going to immediately lie over Tapper and keys together over to the ceiling and just do like 20 to 30 of these warm enough, you kind of get an old rest of the shoulder. Go the way I want them to before you didn't do anything too crazy. That's generic, everyone.


A lot of other things I like doing prehab rehab, um, either before, as a warmup, reinvest that kind of like a bonus. Yes. And a lot of stuff that we do to the gym is overhead because have the barbell overhead,


my staple of my programming was trying to make sure that. Checking all the boxes for direction and subsidies going horizontal and vertical reps within a week of training relatively even. So be doing a ton of, uh, pull ups to be balancing bench pressure, except movements better than movements or pushing overhead limits.


But you're still kind of missing a few things on some shoulder rotation stuff. So I like a lot of just kind of shoulder bolstering and it was just something right. Frontal racist. These are only two and a half, but that could be 20 to 30 Babs frontal lateral. My favorites equates back this way. It used to be rounds of 20 to 30 rests, either as a solid warmup or as like an additional.


Balancing it all this whole direction stuff. That's good for a lot of my programs. And especially this,


my initial, like seed of like being paranoid about fuller mouth bark on the backs of in particular trading volume for SU for Canada is pretty high. If you're training 24 hours in a week either. Well, we're being some times and I was like, oh man, this is huge volume compared to what I've been used to as a kid.


Or as a separate book coach. So it was always trying to make sure that the shoulder bolstering was kind of like the ceiling of resiliency. It didn't joints were there. So they weren't getting crushed and getting really like for how big, the volume, like how many kids we had shoulder were super rare. So it's pretty proud of that.


So that's prehab and rehab stuff. Just pretty basic. I like doing this using. Just for lots of things, but even just like it's abandoned by some girls just to balance out the muscles around certain joints, expanding to do like a 32nd gun hole. Really good way to get some blood.


There pull that back. Instead of just checking every box. Awesome. That's going to bring up rehab stuff for just shoulder bolstering is put in and usually label software.


The other thing that's been.


Okay. Was, uh, I don't know if it was a study or textbook festival, but there's a big correlation between,


so the better grip is just because there's so many things connected. All we have to do are the joint health, the joint resilience for repetitive. It's better with, uh,


One of my favorites is at farmers, so we just hang out.


It really was important work, especially


for solar blades, pick back,


back and forth in the chair, or if you have like a track or something you can


tighten and not wobbling. That's the four-part. If it knows you're hanging on


to make it tougher, depending on what kind of weights you have at home, anything that you got to hang onto is better. So even if you can do like this to hang onto the dumbbell heads, walk around, keep things tight, just do like a pinch grip on the dumbbells. That's super good too. The more and more you can get that hotline for better groups being challenged.


It's a painful thing to deal with. And my joke with my is always and blow these up over time. A little bit bigger, just more surface area.


And then it just


that sounds awesome. That's great. I appreciate you taking the time to do that. Campos. A lot of really good information. One more by staples to Sonia. I just got to move laptop. Okay. That. Okay.


And then one other one, I like just for like general core work, but also just, just curious, giving relevant.


always try to make sure this is set here so you can see


your belly button


flush that ground up. So this build speech abs turned on. Where are you going to start moving in your core? That way you can work on something with this. So this is like a home position,


do things where. You can open up


controller core without letting it like flop on


one leg at a time or same sites. Stuff like this, but also keeping that horse down the whole time. And then you can make it harder by adding weights too. But if you could do that, then take a vehicle. How you light up in there. Very, very relevant thing to show swimmers because when they're prone or supine in the water, you think of it like a freestyler, that's losing their body position.


As they get kind of dragged down this space between the lower back and the top of the pool starts rowing. Even that you've all seen those sort of like a super tired last 5,200 free long course, they started drifting if they have that core strength, but also the coordination, the ability to flatten that line between their lower back and the top of the pool.


Those are usually the types of swimmers that can really, yeah. Hold onto their splits better than others. It's just a super, super relevant conditioning skill, but even more important than my mind, relevant movement, skill to teach too. Yeah. That's super advice. Um, certainly something that, uh, that I used to use in coaching quite a bit and what not, but like, I can vouch for that a hundred percent.


Um, well, look, Ken, thank you very much. I know you got to get on with another class. I do want to skip and then the fall. Um, thank you for making time for us and thanks for being here. Really appreciate it. Hey, you bet. Thanks for having me. Awesome. Well, you have a great day and talk soon, Ken. Thanks, Jason.


Take care. Thanks for tuning in. If you'd like the content that we've been creatin

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