Tony Gentilcore Interview Part 1

Posted Mar 10, 2010 by Nia Shanks. This entry is filed under interview, strength training, fat loss, and weight loss.

photo by http://www.flickr.com/photos/crystaljingsr/

In Part 1 Tony Gives Tips for Training at a Commerical Gym Along with Some Other Entertaining Information. Check It Out!

Today we have Part 1 of the interview series with the one and only Tony Gentilcore. Check it out.

Nia:  First, tell me some interesting stuff about yourself along with the typical introduction.

Tony Gentilcore:  Lets be honest, do people ever really read the introduction?  I mean, as fascinating as it is that I graduated Magnum Cum Laude from the State University of New York at Cortland with a degree in Health Education, I think the only person who really cares is my mom.  For those who actually are reading this, I’ve been in the industry since 2002 where I started in a corporate fitness facility near Syracuse, NY.  Essentially, I worked as a personal trainer for the employees who came in during their lunch breaks.  

It was my first job out of college (they actually hired me after my internship), and I definitely learned a lot about myself in the three years that I was there.  I soon realized, however, that I was in f***ing Syracuse, NY and needed to get the hell out of dodge.

Fast forward four years (seven repeat viewings of Lord of the Rings, not to mention 200 lbs on my deadlift, thank you very much) and I’m now one of the co-owners of Cressey Performance, alongside Eric Cressey and Pete Dupuis, respectively.  We’re located in Hudson, MA (about 30 minutes outside of Boston) and I couldn’t be happier.  Given the fact that I come from a town that doesn’t even have one traffic light, and my graduating class consisted of 55 people (for the record, we did have running water), I love living in Boston.  It’s pretty cool knowing that one night I could be in Fenway watching the Sox play, and the next, I’m standing in an arena listening to Alicia Keys; which, coincidentally, I’ll be doing later this month. 

Note to Self:  Need to buy glitter paint for “Alicia, I’ll Totally Let You Make-Out With Me” sign.. 

All kidding aside, I essentially spend my days training athletes and helping people become more bad-ass. There really is nothing like watching someone achieve their goals- whether it’s a high school kid hitting a front squat PR and watching his name go on the CP high school leader board, or a female client doing her first un-assisted pull-up and knowing that you played a significant role in helping them do so.   

Nia:  Great intro, Tony. By far the most detailed I’ve had on here! For those who want a visual, here is Tony doing one of the things he does best: lifting heavy stuff off the floor:

Moving on. What tips would you give to someone who trains at a commercial gym and does not live anywhere near a kick ass gym, like Cressey Performance?

TG:  I’ll admit that I’m pretty spoiled.  I’ve led a fairly sheltered life in the three years since we opened CP.  We take a lot of pride knowing that anyone can walk in on any given day and see that our clients are doing things the right way.  One of the best compliments, I feel, any strength coach can receive is when other colleagues/peers come to observe and go out of their way to say how impressed they are with how well coached your athletes are.  Not to blow sunshine up our own asses, but you’re not going to walk into CP and see athletes/clients squatting to 1/4 depth, curling in the power rack, or rounding their backs so much during a deadlift that your spine hurts.  

Similarly, you’re also not going to hear the likes of John Mayer (Nia: um, if I recall correctly, Tony, you were doing some hardcore training to a John Mayer song – just saying . . . ) or Miley Cyrus over the speakers.  And, you’re certainly not going to see any cell phones on the gym floor.

(Here’s a sign at CP – Attention CP Athletes: Please be advised that by passing through this doorway with a cell phone in your hand, you are hereby authorizing Eric, Tony, Brian, and/or Pete to beat you beyond recognition with the cell phone in question. Thank you for your cooperation, and have a nice day). Beautiful.

Unfortunately, though, the same can’t be said about most (not all) commercial gyms.  As I mentioned above, I’m pretty lucky in that I not only work, but also train at CP.  That being said, my girlfriend actually lives right in the city, and it’s not uncommon for us to get up early on a Sunday morning, pound some protein shakes, give each other a high five, and walk down to the local commercial gym to train together.  As you might surmise, it’s hard for me not to cringe at some of the stuff I see people doing. 

Oftentimes, the coach in me wants to step in and well, coach.  But, I don’t want to be that guy- although, there has been several cases where this has happened.  As such, I just put my iPOD on, bust out some techno or old school Tribe Called Quest and mind my own business.  It is funny, nonetheless, how often I am approached by random people asking me about a certain exercise I’m doing, or for general advice.  To be honest, it’s a running joke between me and my girlfriend on how regularly this happens. I’ve actually been recognized a few times, but she does a good job at not letting my head get too big.  

In any case, whenever this happens, I’m always glad to help.  I like to think of it as me saving one spine at a time.

To that end, as far as tips I can offer to those who don’t have access to a place like Cressey Performance:

∙ Suck it up, and find a new gym  Even if it’s only once per week, finding a conducive environment where you’re not only getting some quality coaching, but surrounding yourself with like minded individuals, will go a long ways in terms of taking your health and performance to new levels.  Seriously. 

We actually have quite a few clients who only make it out to CP once per week- some driving upwards of 45, 60, even 120 minutes (both ways) to train with us.

∙ Follow the 180 rule.  This is a concept that I originally heard strength coach Charles Staley talk about, and it’s brilliant.  Whatever you see the bulk of people in your gym doing- think elliptical machine, walking on the treadmill while watching Ellen, endless repetitions of abdominal crunches, bench pressing every Monday, Wednesday, and Friday, performing every variation of bicep curls known to man- do the exact opposite.

It’s no coincidence that the squat rack is never being used; at least for its intended purpose.  Likewise, how often do you see someone doing lower body unilateral work (sorry, one-legged leg extensions, leg curls, and leg presses don’t count)?  What about chin-ups?  Not on the Gravitron (assisted machine)?  All the way to the sternum?   Do you ever see anyone doing legit interval work?  For the record, if you can actually hold a conversation while doing “intervals,” you’re not doing intervals.

Do yourself a favor.  Next time you’re at your gym, watch the people train whose physique you admire- albeit don’t be creepy about it.**   What are they doing?  Chances are they’re doing all the stuff that 99% of the other people aren’t doing.  Just sayin….. 

∙ As I stated above, an iPOD is a must.  Research has shown that listening to music that you know, doesn’t suck, can improve performance.   

∙ Read this article written by Kevin Larrabee. 

Nia: Awesome! Thanks, Tony.

We'll be back tomorrow with Part 2. Tony will discuss the importance of mobility drills, along with some excellent examples that you can incorporate into your training program and some other great stuff.