We welcome process and development coach Justin Su'a to the podcast for a deep dive into how athletes can establish good processes, separate out bad outcomes, and build unshakable confidence. Justin brings a wealth of knowledge from his work with a variety of sports and the military, so there's something for everyone in this discussion. I found myself intrigued as a coach, business owner, father, and husband throughout the entire conversation.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of AG1 travel packets with your first order.
This episode is brought to you by AG1. AG1 (formerly Athletic Greens) is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
We welcome strength and conditioning coach Luka Hocevar to the podcast for a thorough discussion on a variety of physical preparation topics, ranging from coach development, to program design, to athlete assessment. Luka also spoke to some key factors that contribute to so much athletic success in his native country of Slovenia as well. If you're an up-and-coming coach, you'll find this to be an extremely beneficial episode. And, if you're a player, Luka's story will yield a lot of perspective on how hard you have to chase your dreams.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of AG1 travel packets with your first order.
You can find Luka on Instagram at @LukaHocevar and YouTube HERE.
Sponsor Reminder
This episode is brought to you by AG1. AG1 (formerly Athletic Greens) is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
This week's podcast might be the most important one that I've ever done, as it outlines a list of questions that I think every baseball family should have in the back of their minds as they approach the college recruiting/selection process. At Cressey Sports Performance, we've worked with countless high school kids who've gone through this process, and we've learned a lot of the norms, seen a lot of the common mistakes, and helped a lot of folks navigate these challenging times.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
Cressey Sports Performance – Florida is looking for the newest member of our team: a Social Media Coordinator.
This position will be heavily involved in CSP’s marketing efforts related to both our in-person training offering and online presence (newsletter, podcast, distance-based coaching). This is a full-time salaried position with benefits, and would require a regular presence in Palm Beach Gardens, FL.
Responsibilities:
• Oversee Social Media accounts for Cressey Sports Performance
• Assist in creating the overall marketing plan for Cressey Sports Performance and related entities
• Organize Cressey Sports Performance newsletter
• Develop and implement new, fresh ideas to promote the CSP Experience
• Organize content to be used for corporate sponsorship fulfillment
• Assist in community outreach and coordinating events at CSP
• Editing and graphic design for the CSP Elite Baseball Development Podcast
• Be constantly looking for new ideas and ways to help improve the CSP experience for our clients!
• Other duties as assigned
Qualifications:
• Experience in commercial social media and marketing experience is preferred
• Excellent communication and organization skills
• Familiarity with the game of baseball, preferably at the collegiate or professional level
• A “can-do” attitude that is willing to put in the work to set a high standard
• Graphic design and podcast editing experience is preferred
Applicants can submit resumes and cover letters as a single PDF document to CareersatCSP@gmail.com. The deadline for applications is April 20, 2024.
Cressey Sports Performance is an equal opportunity employer. Applicants will be considered regardless of race, gender, creed, sexual orientation, marital status, citizenship status, color, religion, national origin, age, disability, veteran status, or any other status protected under local, state, or federal laws.
With this week's 25% off sale on Sturdy Shoulder Solutions, I thought it would be a good time to share one of my favorite thoracic spine mobility drils. The Half-kneeling Wall Press 1-arm Kettlebell Thoracic Rotation is a great example of how the best way to train rotation is from a neutral platform.
You'll notice that the rib cage is perfectly stacked over the pelvis, and the legs and feet are perfectly in alignment so that he can rotate in a narrow hallway. Further up the chain, the push of the left hand against the wall at 90 degrees of flexion gets us some serratus anterior recruitment, and left serratus activation actually facilitates right thoracic rotation. In other words, the more he pushes into the wall with his left hand, the more he can rotate to the right.
If you're looking for more insights on how I evaluate, program, and coach at the shoulder, be sure to visit www.SturdyShoulders.com and enter coupon code MLB2024 to get 25% off during our spring sale. It wraps up this Tuesday night at midnight.
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We welcome accomplished strength and conditioning coach, author, and presenter Michael Boyle to the podcast for an expansive discussion on strength and conditioning both specific to baseball, and universal across all sports. Mike has a wealth of experience across many sports, and also in private, college, and pro settings. He shares great insights on how his thought processes have evolved, and also some lessons learned from training his own kids.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
Today, I have a guest contribution from Examine.com researcher, Lucas Roldos. This is an adaptation of an Editor’s Pick from Examine (1), and it's especially timely, as Examine is celebrating their 13th anniversary with some great sales HERE.
The study in question: Artificial light at night suppresses the day-night cardiovascular variability: evidence from humans and rats
The 24-hour light/dark cycle is the most important factor affecting our circadian rhythm. As our exposure to light changes throughout the day, a region of the brain called the “suprachiasmatic nucleus” responds by modifying the release of hormones (like cortisol and melatonin), body temperature, blood pressure, and mental alertness. This physiological responsiveness to light makes sure that we are alert and ready to take on the day when the sun is out, and that we are able to rest when the sun is down. Of course, the sun isn’t our only source of light anymore. Exposure to light sources like computer screens and light pollution can cause our bodies to “feel” like it’s daytime, even when it’s late at night.
This study (2) was a narrative review that investigated whether exposure to artificial light at night (ALAN) had any negative effects on cardiovascular health or cortisol levels in adults (some of whom were night shift workers).
The included studies differed slightly in their findings (and certain confounders were hard to control for), but generally speaking, the more ALAN exposure a person had, the stronger their risk for high blood pressure, heart rate, autonomic nervous system activity, and carotid artery intima-media thickness (which can indicate higher risk of subclinical atherosclerosis) (3), as well as lower day-night heart rate variability and disrupted cortisol levels.
We still need more research to confirm the details of this relationship, but it’s worth paying attention to these results. If ALAN is as problematic as it appears in this study, it would certainly make a good case for reducing exposure to things like smartphones, computers, and televisions at night. What’s more concerning, however, is the implications it has for areas with light pollution. The Earth’s artificial light area and brightness has been increasing by 2% per year in recent decades (4), and it’s estimated that 83% of the world’s population lives in areas that have light pollution. (5) It’s recommended that people avoid exposure to light intensities above 10 lux in the evening, and even basic light pollution from sources like streetlamps, cars, and building lights can easily exceed this amount. (6,7)
Data from Brown et al. (2022) (7), Gaston et al. (2013) (8), and Wood et al. (2013). (9)
So how specifically does ALAN (and light generally) affect our circadian rhythms? As mentioned previously, the central pacemaker of the circadian system is the *suprachiasmatic nucleus* (SCN) found within the hypothalamus, which plays a role in the synchronization of almost all physiological activity (e.g., blood pressure, temperature, mental alertness).10 It is directly connected to the retina in the eye to ensure synchronization with the 24-hour light-dark cycle and projects to various internal “clocks”. Internal or local clocks are run by *transcriptional-translational feedback loop* (TTFL) mechanisms, which are essentially on/off switches that are triggered by certain cues, such as level of light exposure or quantity and timing of food intake, and generally oscillate between two states (e.g., wake/sleep, feed/fast).
The primary mechanism by which ALAN affects circadian rhythm is likely via the inhibition of [melatonin] secretion and downregulation of circadian-related genes involved in TTFLs that are both closely related to wake/sleep behavior. (11) In the specific case of cardiovascular disease, ALAN seems to inhibit melatonin secretion, which reduces mitochondrial recycling (mitophagy) and efficiency (e.g., fusion) (12), and circadian clock gene expression that disregulates the circadian rhythm and can lead to systemic inflammation and oxidative stress. Given that several cardiovascular parameters, like blood pressure and heart rate, are modulated by the circadian system and show clear 24-hour rhythms, it is not surprising that exposure to a cue that alters the rhythm will influence the cardiovascular parameter, especially when the external cue conflicts with internal clocks. (13) However, it should be noted that ALAN is not the only factor involved in circadian disruption, as exposure to cues like activity, temperature, or food intake outside of circadian rhythms could also contribute to circadian rhythm abnormalities and any associated health issues.
Adapted from Poggiogalle, Jamshed & Peterson, 2018. (14)
The general recommendation is to maintain consistent lifestyle habits and behavioral patterns that align with the circadian rhythm for better health, including timing of wake/sleep, feed/fast, and exertion/recovery, as well as light exposure, because life is full of events that will periodically disrupt the natural rhythm. (15) If consistency is the norm, a few acute stresses of ALAN or a late night snack should be straightforward for the body to recover from and shouldn’t lead to cardiovascular disease. For people with cardiovascular disease, ALAN management fits into stress reduction, along with sleeping well and avoidance of tobacco and alcohol within a bigger picture prevention/treatment plan that includes exercise, weight management, and dietary management. (16)
If you liked what you read here, then you'll love the full offering at Examine.com. It's my go-to resource for staying on top of the latest research relating to health and human performance. They've got a great 13th anniversary sale going on right now; you can check it out HERE.
Note: references for this article are posted as the first comment below.
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It's time for another listener Q&A, so I cover three questions from our audience in this week's podcast:
I saw your recent Instagram post about how you’re using an Oura ring and noticed what it turned up when you were sick. What are your thoughts? I’ve noticed that my sleep tracking can sometimes dome me up because it doesn’t always align with how I feel.
What’s something you see as heavily overlooked in training teenage athletes?
I’ve recall you writing somewhere that you felt the “tendinitis” diagnosis was overused. Can you please elaborate more?
A special thanks to this show's sponsor, Marc Pro. Head towww.MarcPro.comand enter the coupon code CRESSEY at checkout to receive an exclusive discount on your order.
Sponsor Reminder
This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself and use promo code CRESSEY at checkout at www.MarcPro.com for an exclusive discount on your order.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
We welcome recently retired 13-year MLB veteran first baseman Eric Hosmer to the latest podcast. We discuss his path to being a #3 overall MLB draft pick, and what made him not only a fast riser through the minor leagues, but also a guy who immediately "stuck" in the big leagues. Eric speaks to how a young Royals team ascended to a World Series championship, and how the game evolved - especially for hitters - over the course of his career. He also reflects on what strategies kept him durable, and how various coaches impacted him along the way.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
We welcome accomplished baseball coach and businessman Pat Rigsby to the latest podcast. Pat brings a wealth of knowledge from the youth to college levels, and shares some excellent insights about lessons learned from the game of baseball that can be applied to any setting. I really enjoyed Pat's comments on how we can improve the modern travel ball landscape and keep kids engaged with the sport of baseball.
A special thanks to this show's sponsor, AG1. Head to https://www.DrinkAG1.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by AG1. AG1 is your daily foundational nutrition; it has 75 whole-food sourced ingredients designed to support your body’s foundational nutrition needs across five critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. It is the new and future way of getting a multivitamin, and a whole lot more. Head to www.DrinkAG1.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use AG1 daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.
Podcast Feedback
If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.
And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.
Thank you for your continued support!
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
