Master the King of All Exercises

Deadlifting Secrets 101

Everything you need to know about this complex exercise.

Free Video Training

Name:
Email:* 
The High Performance Handbook

The High Performance Handbook Is Like Nothing You've Ever Seen Before...


Quick and Easy Ways to Feel and Move Better: Installment 30

Written on January 25, 2013 at 11:08 am, by Eric Cressey

Here are this week’s strength and conditioning tips, courtesy of Greg Robins.

1. Stress the “Hip Shift” with rotational med ball drills.

In this video I would like to detail the most important factor when using medicine ball exercisess to improve rotational power. Additionally, I have included a couple drills to help athletes with shifting from one hip to the other.

2. Consider adding work before you take away rest.

Often, you will set up your training sessions based on work to rest ratios. For example:

5 sets of 5 with one minute of rest.

OR

30 seconds of work with 30 seconds of rest.

Whether we are working to improve an athlete’s work capacity, or programming for a fat loss client, the idea is that we are calling for consistent high output efforts with incomplete rest intervals.

My suggestion is that you add repetitions or small increases in time BEFORE you take away rest. Why? The answer is simple: if you want high outputs, you are more likely to get them when you have more rest, albeit incomplete rest. Over the course of a program, use a progression where you add work first, then go back to where you started and take away rest the second go around. This way you are more likely to get better outputs.

Using our first example:

The first month would include adding 1 rep per workout or adding a few seconds while keeping the 1 minute, or 30 seconds of rest, respectively. In the following month, you can keep the work at 5 reps or 30 seconds and take away small amounts of rest each workout. In the months to follow you can start to combine elements of each.

3. Know when to buy organic produce when you’re on a budget.

I have never been in a situation where I didn’t need to count my pennies when it came to buying food for the week. That being said, I have filled my head with too much information not be informed when it comes to the safety of the food I buy. Therefore, I have to be consider how I can stay smart with my food choices and my finances. One of the best pieces of advice I received a while back had to do with when to buy organic produce. As a rule of thumb, I buy organic fruits and veggies when I plan on eating the skin, and I don’t when I plan on removing the skin.

For example, when it comes to berries, apples, and leafy greens, I always go organic. When I buy bananas, pineapple, or spaghetti squash, I just buy the cheapest I can find. Keeping this in mind, I also tend to buy fruits and veggies that fit my budget at the time in respect to my rule of thumb. Give it a try and save some dough!

4. Try this variation of the reverse crunch.

5. Consider this study when developing your strength and conditioning programs.

Earlier this year, I presented at our first annual Cressey Performance Fall Seminar. I spoke on the various qualities of “strength” an athlete may acquire and display. A large part of what I stressed was the relationship between strength qualities and how some exercises (and improvement of said exercises) share a more direct relationship with increased performance in an athlete’s sport of choice.

Recently, I came across this study published in the Journal of Strength and Conditioning Research. The researchers examined how various field related strength and performance tests correlate to a golfer’s club head speed (CHS). Not surprisingly, it was found that better rotational medicine ball throw outputs and squat jump outputs correlated with better CHS.

The study describes the finding as “movements that are more concentrically dominant in nature may display stronger relationships with CHS.”

The take away is that we must make sure that our athletes have great absolute strength (which can be measured eccentrically), but also the ability to call upon that strength quickly and use it concentrically. If there is a major deficit between their ability to use their strength against a very sub maximal load (such as a golf club, baseball, or their body), then we are missing the mark in making them more productive on the field. Be sure to test and improve not only maximal strength numbers, but also power outputs in time dependent situations. These can include testing and programming various jumps, sprints, and throws.

Looking to take the guesswork out of your strength and conditioning programs?  Check out Show and Go: High Performance Training to Look, Feel, and Move Better.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email

7 Responses to “Quick and Easy Ways to Feel and Move Better: Installment 30”

  1. Francisco Says:

    Hey Erik and team.

    I think you guys are putting out great video, suggestions, and quicker sustainable solutions. I’m doing a graduate level degree in health and wellnes solutions, that are sustainable and practical. My reference guide for strength training is the manual I bought from you after visiting you a few years back. I won the show and go as a prize for submitting a response. my whole world of strength gaining now ledge was rocked. I know train 45 people individually in the wealthiest and the most affluent of people in silicon valley. It’s a job that I have created for myself. Thanks for putting out easy stuff to read and comprehend. Insighfut and practical while sustainable, manageable , and unoutsourceful Keep up the good work

  2. Shane Says:

    Those deadbug/reverse crunch must be really hard going by the amount of sweat of Robbins shirt! Nice variation and great work has always.

  3. Eric Cressey Says:

    Thanks, Francisco!

  4. Greg Robins Says:

    I have perspiration issues…but they are a great variation, and very challenging if done strictly!

  5. Antwan Harris Says:

    Hey wassup guys,

    I do agree that when creating a workout that ensures high output adding more overall volume to a workout is effective before taking away rest!

  6. Mark Says:

    thanks for the great info Eric and Greg !
    is it preferable to do the reverse crunch / dead bug exercise with a cushion under the small of the back to prevent lumbar extension ?

  7. Eric Cressey Says:

    Mark,

    It shouldn’t be necessary – especially since that cushion probably promotes a bit of lumbar extension.

Leave a Reply


New Balance

Featured Product
Assess and Correct

YouTube Twitter Facebook