Check out the video below to learn more about Show and Go: High Performance Training to Look, Feel, and Move Better - as well as how you can enter to win a free copy.
As promised in my last video, here is another free video tutorial that goes over the techniques for both free squatting and box squatting - as well as a substitute exercise you can use if you just don't quite have the mobility you'll need to squat safely. I think you'll really like it and be able to put some of these tips into practice right away; check it out:
We'll be back soon with a final video that'll give you the low-down on just how comprehensive the Show and Go program really is.
Without a doubt, the chest-supported row is one of my favorite strength exercises. It is a great upper-back-builder and shoulder health exercise to include in strength training programs because it keeps folks strict with their rowing by forcing them to keep the chest in contact with the pad.
And, while I absolutely love the fact that we have a specific chest-supported row set-up at Cressey Performance, I understand that not everyone has access to one of these bad boys. Fortunately for those of you in that position, though, we have a few excellent substitute strength exercises for the chest supported row that you can use that offer similar benefits without the "cheating" you often see with a traditional bent-over barbell row.
First up is the chest-supported dumbbell row. While you can't use a pronated grip here, it still keeps you honest. The only potential problem is that some benches have cumbersome "leggings" on the outsides that get in the way of ideal range-of-motion. Most work out just fine, though.
Your second option is one you can do just about anywhere: the head-supported dumbbell row. While you don't have the chest in contact with anything, you do have to put the head in contact with the pad at all times (you can use an incline bench, glute-ham raise, or other set-up at that height). Just make sure that you keep a neutral spine and tuck the chin so that the cervical spine is in a neutral position.
Both these modifications are featured in the "Exercise Modifications" chapter and accompanying video database in my e-book, Show and Go: High Performance Training to Look, Feel, and Move Better. With over 175 exercises in this video library, one of the central pieces of Show and Go is that it's versatile - and I'll help you to make modifications to the program (2x/wk, 3x/wk, or 4x/wk) based on your equipment restrictions - whether you train in a commercial/university gym, at home, or in a souped up high-performance training center. For more information, check out www.ShowandGoTraining.com.
I'm happy to report that today officially kicks off the one-week pre-launch of my new product, Show and Go: High Performance Training to Look, Feel, and Move Better.
Today, I've got a real treat for those of you with cranky hips and ankles that interfere with squatting deeply and safely. Head over to www.ShowAndGoTraining.com to check it out for yourself. This video is 100% FREE.
1. In today's big news, I simply want to tell you to be on the lookout for a HUGE week here at EricCressey.com.
First, we're going to be having some awesome content in conjunction with the launch of my new product, Show and Go: High Performance Training to Look, Feel, and Move Better.
Expect some awesome video content and more details about the product over the next week - but if you want to see it, you need to make sure that you are signed up for my newsletter. If you haven't already done so, you can subscribe using the following opt-in form (which will also get you access to a sweet deadlifting tutorial):
Along these same lines, the new and improved EricCressey.com will be debuting alongside the launch of Show and Go on the 20th. It will blow our current set-up out of the water.
2. I'm going to be relatively brief today, as I'm headed down to Reebok's corporate headquarters in Canton, MA this morning to film some videos on the needs and benefits of strength and conditioning. I've been down there a few times with some of our pro guys who have endorsement deals when they've shopped in the athlete/employee store, and the entire "campus" is pretty darn impressive:
3. The good folks at Men's Health tracked me down for an on-the-fly video tutorial in the lobby at Perform Better in Providence back in June, and the video is now available online. It goes through a few example of thoracic and glenohumeral joint mobility drills we use with our athletes. A special thanks goes out to CP intern Dave Rak for his help in demonstrating this while I was coaching it.
You can find more drills like these (and the rationale for them) on our Optimal Shoulder Performance DVD set.
4. While this article isn't as shocking to those of us in the fitness industry who are appalled at the ridiculously low standards our industry has set for allowing someone to become a personal trainer, I'm sure it was to the general public who read it. And, it's very well written. Check it out: For a Price, Area Firm Certifies the Novice as a Fitness Expert. Sad, but true.
5. My fiancee and I have a minor league pitcher staying with us for a week while he's in town to get evaluated and do some training on a post-rehab stint. He'll head back to his hometown through the end of the year, and then come back to train with us for the nine weeks leading up to spring training.
On Thursday night, we were watching the NFL season opening in my living room - and I was writing programs on my laptop. He commented something along the lines of "Damn, you really do work all day, don't you?" As I thought about it, I guess I really do. I'm usually up at 6AM to make breakfast and see my fiancee before she heads off to work, and then I go right to writing/consulting work up through about 10:15AM, when I head over to the facility, get in my lift, and then coach from 12PM to 6PM or so. Then, it's back home - often to do more programming, answer emails, and - right now - finish up this new project.
He asked me what my ultimate career goal was, and I told him that it essentially amounted to doing my writing in the morning, and then coaching my pro/college guys during the day, and then 1-2 hours of high school guys right after school. He looks at me and goes, "That's still a nine-hour day, man!"
As you can probably tell, I'm not particularly good about shutting things down. The reason is really simple: I love what I do. I still need to get better at turning it off more often, though!
6. On a related note, our pro baseball off-season is in full swing now. I did one evaluation on Wednesday and three on Thursday - on top of the guys who have already started up (or are working off some of our programs elsewhere in the country before they come up). It should be a great crew of guys getting after it, and we're all really excited about what the next six months has in store for us. Thus far, the most entertaining moment has been Royals' prospect Tim Collins' triumphant return to Cressey Performance - where he walked around the gym and high-fived all 20 or so clients (even the ones he didn't know) who were in the facility at the time.
7. Our boy is back - and the offer to train for free at CP still stands for him!
Back in the early 2000's, during my early years of personal training, I also worked at a tennis club during the summer. It had been my job throughout high school during the summers, and I’d really enjoyed it and made a lot of friends – so it was a nice adjunct to me learning the ropes in the fitness industry. Because I had two jobs going simultaneously, two of my first personal training clients wound up being a new member of the tennis club and his wife.
This couple – we’ll call them Mr. and Mrs. H – had recently retired and purchased a summer home in Southern Maine, and the tennis club and gym were two opportunities for them to make friends in a new place. Knowing that they were the new kids in town, I went out of my way to introduce them to as many members in both arenas as I could; it just seemed like the right thing to do, and I didn’t mind at all, as they were great people.
Little did I know just how much these introductions meant to this couple.
I trained them both in the summers up until August of 2003, when I left for graduate school at the University of Connecticut. About a month after I started at UCONN, I received a note in the mail from Mr. H talking about how much they enjoyed training with me, how they admired my work ethic and passion for improving at my chosen craft, and how much they appreciated all the introductions I’d made for them when they first came to Maine.
Enclosed was a $500 check with the message “Consider this our contribution to the ‘Eric Cressey Student Loan Repayment Fund.’” Needless to say, it was completely unnecessary and unexpected, but very much appreciated by a poor graduate student!
The story doesn’t end there, though. Unfortunately, just a few months later, Mrs. H died unexpectedly during a surgical procedure. I heard the news from my grandmother, and immediately sent a card and written note to Mr. H expressing my sympathy. A week or two later, he called me and we chatted for about an hour on the phone. I was absolutely heartbroken for him. Here he was, ready to enjoy years of retirement – travel, grandchildren, and relaxation – with his wife, only to become a widow out of the blue.
Fortunately, there is somewhat of a silver lining to this cloud – and a message for the fitness professionals reading this. Mrs. H’s passing led to an even stronger friendship between Mr. H and I. We’d chat on the phone on most holidays and exchange holiday cards, he’d have dinner at my grandparents’ house with us each summer, and I’d stop by to see him in the summers when I was back at home visiting. In fact, my fiancée and I just saw him over Labor Day weekend. For geographic reasons, he’s not a client anymore, but he’s a great friend – and he’s taught me an important lesson without me ever realizing any teaching was going on.
He still summers in Maine, and the introductions I (in part) made for him that first summer have led to lasting friendships at the tennis club and gym to keep him upbeat. While nothing could ever replace his wife, the social circle he built up has helped to sustain him in spite of the challenges life has thrown his way.
Nowadays, you’ll find 897 customer retention strategies available on the web. Sure, sending thank you notes and birthday cards (among other strategies) is valuable, but nothing will ever replace the common sense that tells you to make quick introductions between new clients and existing clients when they first arrive in your program.
In the context of our business, I’d estimate that we have a lead conversion rate of about 99% – because just about every time an up-and-coming athlete and his/her parent enters our facility for the first time, there is a professional or high-level college athlete hanging out in the office. That’s a pretty cool experience – and one that could turn into a lasting friendship or mentor/mentee relationship down the road. This actually shapes our business model, as we only have to focus on lead generation, and not lead conversion; the people and environment take care of themselves.
This isn’t something for which you need to shell out big bucks, either; making an introduction is free. Next time you have clients in front of you, think of a way to connect them.
I’ve introduced kids who have had jaw surgeries to oral surgeons, brides-to-be with women who have recently wed, and pitchers who struggle to learn a change-up with those who have already mastered the pitch. The possible connections are endless – and frankly, you don’t even need a connection. Introducing someone is pretty easy even without a middle ground; just say “Joe, this is Bill. Bill is usually here around the time that you’re going to be training, so I figured you ought to get familiar with one another sooner than later.”
While you may not see the benefits right away, trust me; in the months and years to come, you’ll be glad you made these introductions.
Today's guest blog comes from Brian Grasso, the director of the International Youth Conditioning Association.
When I look around the industry, I find myself becoming more and more discontented with the view. It seems that there is a never-ending litany of new, innovative and advanced techniques in the field of strength and conditioning that are, in essence, just re-fabricated models and methods that have proved tried and true for literally decades.
This is especially true at the youth level where we tend to walk the fine line of wavering between dumbing down adult-based prescription and creating 'novel' schemes of building the same results that can, and are developed through the standard basics.
When working with young athletes (aged 6 - 18) I implore you to resist the temptation of thinking too far outside the box and instead concentrate your time and effort on both pondering and answering these three specific questions:
1. Is this Concept vs. Cool?
2. Is it Recipe vs. Chef?
3. What's the difference between Athletes & Non-Athletes?
Let's examine those further.
Concept vs Cool
Do we really need another 90-minute seminar that teaches Fitness Professionals '150 Awesome Exercises on the BOSU Ball?'
Or a certification that has 80% of its content based on sample programs for the specific demographic in question?
Our industry has become a 'cool' extravaganza. The more daring, off-the-wall, dazzling and 'neato' an exercise or training system is, the more popular it becomes. Ironically, the less effective it more often than not is, as well.
Lost in the sex appeal of watching fitness models slathered in man tan parade as 'fitness gurus' and performing the newest stunts on unstable surfaces (because that evokes a proprioceptive response and burns more calories, you see) is that we seem to have ditched our sense of 'concept' as it relates to exercise and performance gains.
I'll be the first to admit that it's mesmerizing to watch an incredible display of athletic skill being performed and that the symptomotology of the training program in question often seems worth the potential (i.e. beads of sweat pouring off one's head as proof of the exercises difficulty and subsequent effectiveness). But as Fitness Professionals and Youth Fitness Specialists who have stood up, raised their hands and declared themselves worthy of the task of caring for a population in such desperate need of a clarion voice, it's disconcerting to know that we fall prey to this circus show time-and-time again.
In the 'Concept vs Cool' argument, I want nothing more than for you to use common sense when determining value and worth of a training program or exercise:
It looks cool, but what's the concept behind the suggested benefit?
Although I've never considered science the linchpin of anything in fitness, are there any research conclusions that can back the claims?
One exercise or sample program does NOT a training system make... Where does this fit in? Can it work with my young athlete's life and honor what they need from a growth, development, long-term and tertiary life considerations?
Does the risk-reward equation produce a sum that's favorable?
Recipe vs. Chef
I mentioned the reality of some certifications or products being as heavily weighted as 80% sample-based programs. I want to examine that notion a little farther.
I'm the biggest fan in the world of 'Done-For-You.' I like time-saving. I enjoy experts who really know there stuff giving me a glimpse into their brains and how they do things from a practical standpoint.
But I stop at the water's edge every time... Sample programs are nothing more than a 'glimpse' into how they would do things WITHIN THE SITUATIONS THAT ARE UNIQUE TO THEM. Without question, there are universal realities that can be applied to all young athletes irrespective of situational factors, but there is also a sensibility in programming that suggests individuality holds the key for optimum success.
What are the training ages of the young athletes the sample-program wielding expert has just given you? How do they differ from the kids you train?
What precursor and preparatory elements were put in place from a technical perspective prior to the expert using these specific training programs?
What are the psychological differences and weight-room conduct variances between a 16 year old at Beverly Hills High versus a 16 year old at Compton Tech? How do young athletes who attend historically championship high schools differ from kids whose high schools have never even made the playoffs?
Do the socio-economic factors relating to a particular high school demographic cause more or less stress to the young athletes in question than a high school who sits on the other end of the demographic spectrum? Does this factor affect nutrition, sleep patterns or other forms of regeneration?
How many young athletes does the expert have to work with at one time? How large is the space they're working within? Are the equipment options the same as they are for you?
Thus, the need for our industry to understand the concept much more than the practicality of how it's applied.
Concept appreciation suggests that you get the 'what' and the 'why,' and are therefore fluent in figuring out the 'how' as it relates to your specific situations.
Athletes vs. Non-Athletes
This topic deviates away from the fitness industry at large and speaks more to the issues related to youth fitness, but it carries a very similar tone as the 'Concept vs Cool' and 'Recipe vs Chef' arguments.
A 10 year old soccer player needs nothing different in terms of training than a 10 year old basketball player. Moreover, an 8 year old superstar baseball player should have a training system that has a remarkable resemblance to the one an 8 year old, non-athletic, overweight child should be following.
And thus the linchpin of the entire 'concept' contention - training programs of any merit follow the inherent and natural, organic features of the organism itself. An 8 year old soccer player and an 8 year old overweight child have one discernible quality in common; their age.
Now, chronological age is by no means the only or even best way of determining the training stimulus needs for anyone, but it does provide a general backdrop of necessity; especially from a developmental perspective.
All aspects of coordination (balance, kinesthetic differentiation, rhythm, spatial awareness, movement adequacy) are most optimally developed when the human organism is very plastic and pre-peak height velocity. Although the progressions or regressions of specific exercises may vary, these characteristics must be present in any training program written for young people.
Here are some key questions to ask yourself:
Is my training program more specific to the sport or the relative needs of the young athlete based on age?
Am I being varied and multi-lateral in my approach to movement, or concentrating on reflecting the innate patterns of positional play?
Am I programming for the things this young athlete DOESN'T experience or get exposure to in the sport they play?
Do I know for sure if this 8 year old overweight child will not grow up to be a star quarterback? If the answer is 'no' (which it is) then should my training system be more regulatory in terms of human potential and less concerned with the symptoms associated with the young person's current lifestyle?
Cool vs Concept
Recipe vs Chef
Athletes vs Non-Athletes
Three things I want you to consider very closely....
Brian Grasso has trained more than 15,000 young athletes worldwide over the past decade. He is the Founder and CEO of the International Youth Conditioning Association - the only youth-based certification organization in the entire industry. For more information, visit www.IYCA.org.
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For those of you who don't know, my fiancee, Anna, and I are getting married in Maine in early October - which means that we're in "crunch time" in terms of wedding preparation. So, much of Labor Day weekend was spent meeting the DJ, visiting the wedding location, and, in my case, smiling and nodding in agreement. Suffice it to say that Anna is doing most of the planning!
Daydreamer that I am, during what seemed like a 15-hour meeting with our DJ, I started thinking about how nobody EVER fails in planning a wedding. Seriously, have you ever been to a wedding where the bride tapped out two weeks before the wedding and declared that she just couldn't fill out another placecard for table #13? Ask any married woman (and her husband, too), and you'll find that wedding planning was one of the most stressful times of her life - but they pretty much have a 100% success rate.
Conversely, most people bite the big one when they start a new fitness program. Last I heard, 50% of people stop exercising within six months of starting. The success of commercial gyms, in fact, hinges on the fact that a huge percentage of the members that enroll don't actually come after the first few months (if they even make it that far). Heck, 80% of people who enter the fitness profession leave within one year. The placecards are kicking people's asses.
What's the difference between brides dominating wedding planning, and aspiring exercisers getting whooped in their exercise programs like an American Little League team against a bunch of 25-year-old Cuban "Little Leaguers?"
In a word, accountability.
If you're a bride, you've got a groom counting on you (and helping you along, hopefully). And, in our case, you've got about 140 guests expecting to party like rockstars on your dime. You've got bridesmaids, groomsmen, a minister, an organist, a chauffeur, and an entire host facility - all expecting you to present the complete polar opposite to an epic fail. You might as well put it on a billboard.
The bride has hundreds of people involved in the process to keep her accountable. Conversely, the upstart fitness consumer usually goes it alone. I would be very curious to see what the success rate is of people who start exercising with a training partner - and I'll bet all my 2010 paychecks that it is markedly higher.
Coincidentally, I chatted on the phone on Friday with Tim Ferriss, the author of the wildly successful book, The 4-Hour Workweek.
Here is a guy who has published a #1 New York Times Bestseller as well as one of the most popular blogs on the internet. Tim's also an entrepreneur with his hands in a lot of successful businesses, and he's learned multiple languages and taken on all sorts of physical endeavors - from martial arts to dancing. And, most importantly, he's succeeded (thrived, actually) in all of them. Moreover, he's mentored loads of people on how to do the same for themselves. In short, he's an expert on getting stuff done.
So, when Tim decided that he was going to go for a 500-pound deadlift in 2010, what did he do?
Made his goals very public. Anybody who reads his blog knows about them - and that's a lot of people. It makes him accountable to not only himself, but all of them as well. And, he's allied himself with resources - from training partners to meathead deadlifters across the country (yours truly) - to help him get to where he needs to be. He is like a fired up bride who just wants to lift some heavy stuff.
And, what did I do to ensure that I'd have my new product ready in time? I told you all that it'd be launching on September 21 - and it absolutely, positively will, even if I have to stay up every night until 3AM before that launch to finish it and all the tag-along materials.
This is why my biggest recommendation to those starting a fitness program is to find a training partner and get into a solid training environment. This isn't just for offering hand-offs and spots when you're benching, which, while nice, are the tip of the iceberg. Rather, on those days when you're tempted to skip an exercise session, it'll make a big difference to know that there is someone waiting for you at the gym who will be disappointed if you don't show up. They'll be there to push you when you need to be pushed, or to hold you back when you're being stupid and pushing too hard. And, when you start to get soft and try to skip out on training, they'll be there to remind you of your goals - which you made very public. You'll do the same for them, too.
This is also one reason why I think you're seeing semi-private training and bootcamps absolutely boom in the fitness industry while one-on-one personal training dies a slow death. In the former two options, you don't just get affordability; you also get increased camaraderie, accountability - and built-in training partners and motivation.
So, regardless of your goals, find a few people you can clue in on them - and get those people involved in the process. Doing so just might keep you from becoming another bride who tapped out on the fitness wedding.
Lastly, while I'm speaking of deadlifts and the new product, I'd encourage you to enter your information below to subscribe to my FREE newsletter, and you'll be among the first to know when this new resource is released - and you'll (immediately) receive a detailed deadlift troubleshooting video.
In honor of the end of the minor league baseball season yesterday, I thought I'd go with a baseball-only theme today for our "Stuff You Should Read." First, though, I thought I'd give you the heads-up that I finally broke down and got a Twitter account, on the recommendation of a few people. If you're interested in following me, you can do so HERE.
With that out of the way, some baseball articles that may interest you:
Athlete Profile: Shawn Haviland - This is a great feature at Precision Nutrition on one of our athletes, Shawn Haviland, who was recently named a California League All-Star after striking out 169 batters in 153.2 innings, with a 3.65 ERA. Shawn has worked really hard to get where he is, and this article shows just how tough getting in proper nutrition can be during the professional baseball season.
Medicine Ball Madness - This piece touches on our unique medicine ball training program. At some point, I'm going to get around to writing up a detailed resource on this, but for now, this will do. Suffice it to say that our guys will get a little bit of a break over the next few weeks, and then we'll be destroying a lot of med balls up through the first of the year.
Should Pitchers Overhead Press? - The following video is an excerpt from Mike Reinold and my Optimal Shoulder Performance DVD set. It's a great resource for fitness professionals and rehabilitation specialists alike - especially if you are working with baseball players.
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