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Strength and Conditioning Stuff You Should Read: 11/26/14

Written on November 26, 2014 at 7:17 am, by Eric Cressey

I hope everyone is having a great week and is excited for a great Thanksgiving. It might be a holiday week, but it's still super busy at the new Cressey Sports Performance facility in Jupiter, FL. Luckily, I've got some great content from around the web to share with you.

The Cost of Getting Lean - The Precision Nutrition crew gives you the cold hard facts on what it takes to get to and maintain the body composition you desire.

Foam Rolling Isn't Stretching, but It's Still Important - Dean Somerset delves into the potential mechanisms of action for foam rolling.

How to Fit Core Stability Exercises into Strength and Conditioning Programs: Part 1 and Part 2 - I wrote this two-part article back in 2011 when Mike Reinold and I released Functional Stability Training of the Core, the first in the three-part FST series. Since they're all on sale for 25% off this week, it seemed like a great time to bring these posts back from the archives.

For more information on this sale, check out www.FunctionalStability.com. It wraps up this upcoming Monday at midnight.

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Why Wait Until Friday for a Sale?

Written on November 24, 2014 at 9:50 pm, by Eric Cressey

Everyone on the planet has a sale this Friday, so Mike Reinold and I figured we'd get the week started a few days early.

From now through the end of the day this upcoming (Cyber) Monday, you can pick up any of the Functional Stability Training Products and Optimal Shoulder Performance for 25% off. Just enter the coupon code BF2014 at checkout and the discount will be applied.

Click here to check out the Functional Stability Training series.

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Click here to check out Optimal Shoulder Performance.

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Don't miss out on this great chance to get our popular products at a big discount! And, stay tuned, as I'll have a few more sales later in the week.

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The 10 Laws of Meatball Mastery

Written on November 23, 2014 at 4:04 pm, by Eric Cressey

It's interesting how folks like to pigeonhole people into specific specialties. Over the years, I've been called "The Shoulder Guy." I've also heard "The Deadlift Guy" and "The Mobility Guy." And, if you talked to my wife, she'd probably call me "the guy who can't empty the dishwasher without getting distracted."

The truth is that expertise is in the eyes of the beholder. And, since this is my blog, let it be known the I really see myself as "The Meatball Guy," and I'd prefer to "be holding" a meatball.

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Being a meatball connoisseur isn't just a gift, though. Much like any proficiency, it's a craft I've worked tirelessly to hone. And, while my closest friends and family are very supportive of my meatball pursuits, the truth is that not everyone understands. As an example, my phone rang the other night as my wife and I were preparing a meatball extravaganza. One of our Major League Baseball clients was calling, and it went like this:

Me: "What's up, bud?"

Him: "Nothing. What are you up to?"

Me: "You know, the usual. Just eating some meatballs."

Him: "Dude, you have to find a new meal!"

Find a new meal? Seriously? Maybe he should "just" take up playing professional football instead of baseball! And, maybe Bobby Fischer should have "just" played checkers instead of chess! Me walking away from meatballs at age 33 - the prime of my meatball career - would be analogous to Barry Sanders walking away from football healthy at age 30 after ten consecutive 1,000-yard rushing seasons. It just wouldn't make sense. I want to change the world, one meatball at a time.

Recognizing this, today's post is about recognizing those who have helped me achieve this level of meatball expertise, but also offering key advice to the up-and-coming meatball aficionados. To that end, I present to you the 10 Laws of Meatball Mastery.

Law #1: Meatball Mastery does not occur without the help of others, so you must be open-minded.

As shocking as it may seem, I did not invent the meatball. Rather, I've stood on the shoulders of a few meatball giants who've provided my top three "go-to" healthy meatball recipes. Here they are:

1. Everyday Paleo Marvelous Meatballs (Sarah Fragoso) - These are great for a numbers of reasons, the foremost being that they are a) meat and b) in a ball shape. Beyond that, I like the fact that I get to use a lot of stuff from the spice rack that I might not otherwise use.

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2. Everyday Maven Paleo Pesto Meatballs - I'm a sucker for pesto, but unfortunately, it almost always comes in really high calorie Italian Food recipes. This is a nice alternative. Candidly, we generally make these with ground turkey instead of ground beef and add a bunch of spinach and onions. It tastes awesome, but doesn't always stick together as well as you see with ground beef, presumably since the fat content is a bit lower.

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3. Anabolic Cooking Baked Meatballs - I like this recipe because I'm a big oregano fan, and the oat bran gives a little different texture than using almond flour. This recipe is featured in Dave Ruel's Anabolic Cooking, an awesome healthy recipe cookbook I highly recommend. Fortunately, Dave is a good friend of mine, and was kind enough to give me permission to post the recipe here (click to enlarge):

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Law #2: Meatballs are a form of artistic expression.

We've been conditioned to believe that meatballs should just be a few different ingredients: meat, bread crumbs, and eggs - basically whatever it takes to make things stick together. This is like saying that a good gym should just be full of cardio machines and nothing else.

Instead, we load our meatballs up with all sorts of vegetables and spices. In terms of vegetables alone, we might include celery, onions, spinach, carrots, and peppers. Try adding these, and you'll get a heck of a lot more nutritional value - and get to feel like you're creating a completely unique piece of meatball art each time you cook.

Law #3: Meatballs can (and should) be used for special occasions and as gifts.

Meatballs aren't just a versatile food choice; they're also a gift for every occasion. I made a "meat-heart" for Valentine's Day for my wife, in fact. We're still married, so I have to assume that she loved it.

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And, what birthday would be completely without blowing out the candle on a meatball?

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I also like to incorporate meatballs into the celebration of Labor Day, Arbor Day, and Presidents' Day. And, I fully expect a meatball feast in celebration of my first Father's Day this upcoming June. Meatballs are the gifts that keep on giving.

Law #4: As with a fine wine and dinner, accompaniments matter with meatballs.

If you think meatballs can only be eaten with spaghetti, you're missing out. Some of our favorite meatball sides include baked kale chips, spaghetti squash, brussel sprouts, and sweet potato fries. Experiment and you'll find your favorite pairings.

Law #5: Don't even consider store-bought meatballs.

Next time you walk through the frozen foods section of your local supermarket, take a look at some of the pre-prepared meatball options. In most cases, they will include several ingredients you can't pronounce. When it comes to meatball ingredients, with the exception of eggs, if it wasn't green and didn't have eyes, it shouldn't belong in your meatball. This leads me to Law #6...

Law #6:  Meatballs must actually have meat.

As is often the case in mass food production these days, "soy protein concentrate" and "texturized soy flour" somehow managed to make their way into MEATballs. If you think this is limited to only the store-bought frozen versions, think again.

I like Whole Foods, including their hot foods bar. Unfortunately, one of the things I like the most about them is the fact that they display their ingredients - and it gets them in my doghouse with respect to meatballs. I'd love to give them the benefit of the doubt, but it's tough to do so after this Twitter exchange...

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Please don't pee on my leg and tell me it's raining. Meatballs shouldn't include "filler" materials, especially when sold at WHOLE Foods.

Law #7: Meatballs must meet a minimum size threshold.

As I showed in my picture earlier, any respectable meatball should be large enough to be eaten like an apple during the "leftovers" period. If it's small enough to be eaten put on a toothpick without that toothpick breaking, then you're really just dipping your foot in the shallows of a vast meatball ocean. Go big or go home.

Law #8: Meatballs bring the world together.

Last year, I attended John Romaniello and Neghar Fonooni's wedding in New York. At the reception, they had a meatball bar that featured four different types of awesomeness. Combined, Jason Ferruggia, Adam Bornstein, Sean Hyson, and I consumed approximately 600 of them. While it was probably a horrific experience for the terrified caterers that looked on, it's strengthened our friendships. Come to think of it, in communicating with these guys over the past year, I don't think we've had a single conversation or email exchange that didn't involve meatballs.

The next time you've got an old friend with whom you've want to reconnect, send him some meatballs as an icebreaker. If he's not more than thrilled at the gesture, then he's probably not worth the effort, anyway.

Law #9: Meatballs do not require bread crumbs.

Historically, bread crumbs have been a key inclusion in both meatballs and meatloaf because they help to hold everything together. Thanks in large part to the gluten-free and paleo trends, we've learned that almond and coconut flour (or meal) are healthier ways to hold things together.

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As a quick tip, it's cheaper to buy your almond flour in bulk than it is to buy individual bags at the grocery store. We order four pounds at a time on Amazon.

Law #10: Meatballs are meant to be shared.

If there was ever a food to selfishly guard for yourself, the meatball would be it. That just wouldn't be right, though; meatballs are best enjoyed in the company of others.

Moreover, meatball recipes are meant to be shared, too. Have a favorite way of enjoying them? Please share it in the comments section below.

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The Hard and Soft Skills of a Strength and Conditioning Coach

Written on November 15, 2014 at 6:51 am, by Eric Cressey

Today's guest post comes from Cressey Sports Performance coach, Miguel Aragoncillo.

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I haven’t always been "just" a strength coach. I’ve also done personal training, a fair bit of online writing, and have even stints of teaching dance to those willing to learn. The following is directed towards those looking to “advance” in the fitness and strength and conditioning fields. I have not worked in the collegiate strength and conditioning world, though, so take this with a grain of salt!

As I transitioned to the title of “strength coach,” I have started to associate the word “coach” with the word “leader.” The idea here is that – at the very least - there is a "need to lead" in the form of exercise to an individual or group of people.

Growing up, I wasn’t a leader by nature. I was shy, and lacked the confidence to do relatively basic things: like even just talking to people. I also wasn’t the best at sports, nor was I the strongest, fastest, or even the smartest at any given sport. However, I could study how the greats played, and from this mentality I understood that I could begin to develop myself. Some would sleep, but I would study, practice, and train, since I didn’t have any natural talent on which I could reliably lean to improve myself.

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With that said, here are some of my expectations and thoughts on what it means to be a coach in this industry.

Hard Skills

Understanding the basic fundamental movement patterns that are involved within a specific model or facilities movement philosophy.

First off, you won’t get to work in an ideal situation in any work environment.

Having the adaptability to understand varying philosophies of movement will allow you to determine what step to take next with a given exercise, along with a hierarchy of movement protocols.

Some coaches will always want to include power cleans in the beginning of their programs, but if you have pushback from the get-go, you might not have a job in the morning.

There are many things that you can learn from this not-so-ideal scenario:

1. Learn the best cues for how to coach the power clean (and other Olympic lifting variations).
2. Learn the regressions and progressions, along with the best programming of how to incorporate this specific item within a program.
3. If possible, it could lead to skills that can hypothetically separate you from a “on-paper” resume for your next position.

Identifying biomechanically incorrect positions and providing the “correct” position with which an athlete can excel - and coach it quickly.

In the past few years, I’ve had the fortune of watching friends, coaches, and trainers do what they do best: coach! This “skill” is often referred to as developing a “coach’s eye” for movement.

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If you don’t know your anatomy, get to studying. Admittedly, my intelligence is average as compared to others, so perhaps I overcompensate by staying up late reading these books and I have personally taken multiple classes of biology and anatomy - after my undergraduate career.

However, nothing you’ll learn in an anatomy class will replace the time you spend identifying aberrant movement patterns. With this in mind, no one expects you to take multiple anatomy classes or read some books after midnight on anatomy.

Here are some things you can do to improve your ability to coach exercises:

1. Coach anyone and everyone.

Let me clarify. You don’t need to start training a professional athlete to begin coaching. I’m sure your co-worker’s son would love to get trained at a reduced price. Heck, train the kid’s entire team! Train anyone, be professional, and overdeliver. You could be training the next Cy Young.

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2. Visit other coaches and trainers to understand how they coach exercises and program for athletes.

I remember reading from someone a lot smarter than me that they bought a coach lunch to understand how that coach got his athlete’s strong. So I did that and then some. Now, I’ve lost count of the number of lunches and after-seminar drinks I’ve bought other trainers and coaches (who are now close friends) to hear their opinion on a certain subject.

3. Purchase continuing education DVDs, make YouTube channels, start blogging - and utilize the internet to your advantage.

If you find yourself relatively “stuck” professionally, this is an option to provide options for mental and professional growth. I’ve had people ask me what kinds of things they can do to get started in the online side of things.

Funny enough, getting started involves … starting anywhere.

• My blog started out as a way for me to track workouts in 2011. Now it sees unique visitors from all over the world, and I’ve had people email me from many different continents on the world asking questions and looking for more information.
• I also started a YouTube channel to also track my lifting progress. And the camera that I used to post all of my videos? For almost all of 2011, it was an iPhone 1.
• For the record, the iPhone 4s came out late 2011.

I’m not saying I’ve reached massive success by any means, but merely starting the action of tracking and logging the things that you are already doing will help to refine your thought process, and improve your communication skills as well.

Having these videos or blog posts will allow you to interact with others while getting your message across with visual and reading components. The alternative is sitting at home after working with five clients for the day, watching Netflix, and going to sleep wondering how you can improve. Take your pick.

Adapting to regressing and progressing an athlete based on their presentation.

This is probably the most “artful” part of being a coach. If one of your regular athletes walks in after a tournament, and presents with anterior left knee pain, what do you do?

• Train upper body?
• Train the other leg?
• Train the abdominal and core reflexive movement patterns?
• Try to condition? (if necessary - but also keeping in mind that enhancing aerobic qualities has some justifications in aiding recovery time)
• Reviewing game clips to stay mentally sharp and “in the game?”

The message here is that there is always something that you can do to improve. The steps are simple - not easy, but simple.

1. Identify your weak points from a professional point of view.
2. Decide if you need to address it to become a more well-rounded professional, or have someone else fill the spot for you (if you can hire or refer out).
3. Find the actionable items that you can improve upon immediately - not tomorrow, or the next day.
4. What can you improve on now?
5. Of course, do it.

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Soft Skills

The following is a list of items that I feel are not taught in a formal manner, but could be lessons that have been instilled after a number of interactions, readings, and other forms of informal education. Perhaps I’m a bit biased, but this is why internships have provided valuable experience for me; they allow for graded exposure with which I can improve my skills in a safe environment. I can “mess up,” hopefully receive honest feedback, and improve myself both from a skills and growth point of view.

Be personable. Be likeable.

“No one cares how much you know, unless they know how much you care.”  -Theodore Roosevelt

You don’t need to be everyone’s best friend. In fact you don’t need to be anyone’s friend at all; you merely need to understand what makes a person tick, and allow yourself to be whatever that is so that they’ll connect with you. Of course, making friends and actually caring is probably the easiest approach on this front!

Look people in the eye.

Don’t be shift or falter in your gaze. Lock eyes, shake hands, and smile. Today you are alive and helping others along their own journey.

Mean what you say.

Whether it is a coaching cue or advice that will help you get to the next level, the words that I choose are often meant exactly as how I present them.

If I say move your left foot back, funny enough, I don’t mean to move your right foot. I mean move your left foot back!

I’m all for cracking jokes (and I’m often the first to laugh at even the worst of jokes), but at the same time, my responsibility as a strength coach is to elicit change. Sometimes a hard talk is necessary, in which clear lines, clear expectations, and clear meaning needs to shine through.

• If I say you should be getting more sleep, let’s figure out a way to improve the amount of sleep we receive.
• If I say your lack of attention to nutrition is what is limiting your progress, let’s figure out a way to bring awareness to what you are eating and why you are eating that way.
Change does not occur by merely thinking about it. There needs to be action.

Speak up.

There will be music in the gym. It will be loud. There will be lots of people around. Sometimes there is yelling. You will have people not pay attention.

What will you do in this case? Will you stand idly by, being the person that didn’t talk much, and therefore wasn’t memorable? Or, will you mean what you say, and say it once so it didn’t need to be repeated?

Understand how to best help an individual based off of their current psyche surrounding their immediate goals and/or injury history.

This does not immediately mean provide an amazing movement intervention.

This could mean simply listening to them and being there to vent to. Or you can talk about the football game, to take their mind off of whatever is bugging them for the next hour of training. At the same time, I’m not saying you need to be an enabler for avoiding the immediate problem, but there it’s important to be “likable” in times of stress.

Learn how to adapt to various personalities.

All kinds of personalities will walk into the gym. Some are there because they want to improve, others want to simply stick to their routine and not talk to anyone. Some even just need a place to unwind and hang out for hours at a time.

Understanding what makes a person tick will help you get along with everyone. You do not need to be best friends with everyone (some athletes/clients won’t want that); merely coexist and help them get to their goals as fast as possible!

Some may seek you out as a friend, some will seek you out for lifting advice, some on school advice, some on day to day life conversation, and others for something else completely.

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For what it is worth, I’m of the belief that change is possible at ultimately any level; my personal mindset is one of malleability.

Now, imagine this scenario: What would happen if you did not have this ability to adapt to multiple personalities? This completely shuts you off from specific populations of people that can support your business and help you grow as a coach.

Create a system for memorizing multiple names in rapid succession very quickly.

Learning names is important. Calling someone by the wrong name stings, and even if you work with people in large group settings, do your best.

Rhyming is an easy method.

Frank the Tank.

Jake the Snake.

For those that don’t have a “rhyme-able” name, say that person’s name at least three times from introduction, to small talk, to brief departure (if need be).

If that doesn’t sit well with you, utilize the power of imagery to your advantage: imagine their name plastered right between their eyebrows or forehead to emblazon an image in your own head.

Be 100% up-front with your intentions from the get-go.

Time is of the essence. If my thoughts aren’t clear, my intentions may not come across as clear, and my actions may not represent me in a manner of which I will be proud.

You’re considered a coach; act like one.

This involves being considered a role model, whether you like it or not. There can be an unwritten or even written rule that others will be going to you for advice for many different things: nutrition, mindset, or basic lifting advice.

Choose a mentor, and walk with him or her.

If you don’t have access to a mentor, purchase a DVD, watch a YouTube clip, and read their information. Draw from it the most useful information that they offer you in terms of personality, coaching cues, tools, etc., and walk with that as if they were watching your every step.

Sure, it sounds strange, but imagine if your favorite coach or whomever were to watch your every coaching cue, every action on and off the court, field, or weight room.

Would you act differently?

Would you act the same?

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Some of these things you may already do. Some of them may have never crossed your mind. I am merely passing on things that I have found to be helpful professionally and personally. If you have additional suggestions that complement mine, I’d love to hear about them in the comments section below.

About the Author

Miguel Aragoncillo (@MiggsyBogues) is a strength and conditioning coach at the Hudson, MA location of Cressey Sports Performance. More of his writing can be found on www.MiguelAragoncillo.com.

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Strength and Conditioning Stuff You Should Read: 11/11/14

Written on November 11, 2014 at 7:04 am, by Eric Cressey

First off, Happy Veterans Day - and a big thank you to all those out there who have served our country and protected our freedom.

Second, here are some recommended reads for the holiday:

Elite Training Mentorship - In this month's update, I have a webinar entitled, "8 Things I've Learned About Core Training," along with two new exercise demonstration videos and an article.

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Mike Roncarati Interview - Mike Robertson interviewed Golden State Warriors Strength and Conditioning Coach Mike Roncarati, DPT, who happens to be a former Cressey Sports Performance intern. Roncarati brings some awesome thoughts to light on assessment, rehabilitation, monitoring, and managing a busy NBA calendar. He's is a super bright guy and this is "must-read" material if you're an aspiring strength and conditioning coach (or desire to work in professional sports in any capacity).

5 Resistance Training Myths in the Running World - This article is over seven years old now, but it warranted "reincarnation" in light of a conversation I had the other day with a friend who is an avid endurance athlete/distance runner.

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Can You Trust the Research You’re Reading?

Written on November 5, 2014 at 7:34 pm, by Eric Cressey

Today's guest post comes from the bright minds at Examine.com, who just released their new continuing education resource, Examine Research Digest. I love their stuff, and I'm sure you will, too. -EC

The internet is one of the last true democracies.

It’s a place where anybody with the necessary tools (a computer and an internet connection) can actively shape the perception of information...even if they have no qualification to do so.

Though the democratization of information is a good thing, one would assume that certain topics like scientific research would remain steeped in their foundations, because...well...that's how they remain reliable.

Unfortunately, in efforts to keep up with the demands for new, sexy content, many writers have taken to regurgitating information with little to no understanding of its context or how it affects you: the end reader. This is one of the many ways information gets skewed.

It’s often said that misinformation is a symptom of misinterpretation. The very definition of words can mean different things to different people.

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One example of this is during research when a conclusion is reported as "significant." When scientists use this term, it implies "statistical significance." What this means is that the probability of the observations being due to the intervention is much greater than simply by chance.

This is very different than the general understanding of “significant.” Think of it this way: if your deadlift goes up from 405 to 410, that could be considered statistically significant in science. Would you say "my deadlift went up significantly," though? Probably not!

Now imagine how this simple misunderstanding of a term can impact the interpretation of a study. Something that may mean very little to a researcher is taken out of context by a well meaning blogger, eventually ending up as a eye-catching headline in your Facebook timeline.

A second way that information becomes misinformation is through the process of simplification.

When scientific studies are written, they are done so to most effectively relay their findings to other scientists, facilitating future studies and discoveries on the topic in question. If you’ve ever read a research study, you know that this approach to writing hinges on the use of precise terminology and complex verbiage so that nothing gets misinterpreted.

Unfortunately, this approach is less than ideal for relaying important findings to the people who can apply it. This leaves a few options:

1. "Dumb down" the content, hoping nothing gets lost in translation.

2. Keep as-is, with the understanding that it won't be able to reach as many people as intended.

3. In the most egregious option, data gets turned into "sound bites" that are easily transmitted by traditional media outlets.

Once one or more of these things happen, all traces of relevance to the original source get lost and misinformation starts to get spread. Moreover, another equally insidious way misinformation gets spread is by shifting focus onto one study (cherry-picking) rather than the entire body of evidence.

The internet has rapidly increased the speed of the news cycle. Information that once had time to be verified has taken a backseat to "as-it-happens" tidbits on Twitter. For the media to keep up, more factually inaccurate information gets disseminated in far less time.

Now, appreciate the fact that a news organization only has so much air time or so many words to talk about a new publication, and you can see how there isn't enough time to allow an adequate in-depth analysis of past studies or how the new study fits into the overall body of evidence.

Remember the media screaming “a high-protein diet is as bad as smoking?” Or that “fish oil caused prostate cancer?” These are perfect examples of two well-intentioned studies blown way out of proportion.

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This leads to the fourth and final way misinformation gets spread: the reliance on controversy to gain an audience.

Earlier this year a blog post theorizing the connection between creatine consumption and cancer took social media by storm. The writers were savvy enough to understand that a title proclaiming creatine to be harmful had far more appeal than yet another post confirming its athletic performance benefits.

This sort of thing isn’t a new occurrence, but for some strange reason, audiences never tire of it. Once an controversial article starts getting shared, a case of broken telephone comes into play, transforming once-quality research into misinformation. As an industry, this is a problem we need to address.

"Epilogue" from EC

In spite of all this misinformation, there are people still fighting the good fight - and that's why I’m a big fan of Examine.com. They wrote our most popular guest post ever (on the science of sleep). And, whenever people ask me about supplementation, I refer them to Examine.com.

To that end, for those who want to be on the cutting edge of research, and want something that counters the overwhelming amount of misinformation, I'd recommend Examine.com's fantastic new resource, the Examine Research Digest (ERD).

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Before a study is presented in ERD, it's analyzed and reviewed by the researchers, then all references and claims are double-checked by a panel of editors. Subsequently, a final pass is done by a review panel of industry and academic leaders with decades of experience. Because you have a panel from different backgrounds, you know that you’re getting the complete picture, not the analysis of a single person.

Needless to say, I'm excited to take advantage of this resource personally to stay on up-to-date on some of the latest nutrition and supplementation research - and its practical applications for my clients and readers. I'd strongly encourage you to do the same, especially since it's available at a 20% off introductory price this week only. You can learn more HERE.

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Strength and Conditioning Stuff You Should Read: 11/3/14

Written on November 3, 2014 at 6:26 am, by Eric Cressey

I hope everyone had a great weekend. Between final renovations at the new Cressey Sports Performance Jupiter, FL facility and my travel to Massachusetts for our Elite Baseball Mentorship, things have been hectic. Fortunately, I've got some great content to share with you from around the 'net:

Legacy: 15 Lessons in Leadership - I picked this audiobook up on the recommendation of Patrick Ward, and while I'm only about halfway through it, it's fantastic.  The author spent considerable time with the All Blacks to see what factors contributed to their success, including a significant change in team culture. As a coach and business owner, many of the points have really resonated with me.

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Why Adults Can't Squat Like Babies and Should Stop Trying to Do So - Dean Somerset makes some excellent points on what quality of movement some people are really capable of achieving.

Rethinking Percentage Based Training - CSP coach Tony Gentilcore highlights the pros and cons of training at pre-planned percentages. You can skip the first several paragraphs, if you want, as it's a bit slow to get going, but still good information nonetheless.

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Strength and Conditioning Stuff You Should Read: 10/27/14

Written on October 27, 2014 at 6:10 am, by Eric Cressey

Happy Monday, everyone. I hope you had a great weekend. We're hard at work getting Cressey Sports Performance's new facility in Jupiter, FL ready. As such, I haven't had time to do any blogging, but I do have some great content from around the web to recommend for you. Check it out:

Crawling Your Face Off - I recently wrote a post about how I'm a big fan of bear crawls. Here, Dean Somerset introduces some great progressions you can incorporate on this front once you've master the basics.

Fish Oil and Omega-3 Fats: How to Be Safe with Your Supplements - The folks at Precision Nutrition do a great job of discrediting a review suggesting that fish oil is useless and may actually be harmful. Just as importantly, though, they make some excellent recommendations on ensuring that you have high quality fish oil.

There's a Reason Your Kids Aren't Playing; They're Not Good Enough - Bill Speros wrote up this candid piece for the Boston Globe. If you work in youth sports in any capacity, you'll like it.

Hopefully, I'll have some pictures of the new facility for you later this week!

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Quick and Easy Ways to Feel and Move Better: Installment 60

Written on October 24, 2014 at 7:36 pm, by Eric Cressey

This installment of quick training and nutrition tips comes from Cressey Sports Performance coach Miguel Aragoncillo.

1. Spread the floor...correctly.

Spreading the floor is a cue that can get butchered very easily. For a new lifter, there is no easily understandable point of reference for what "spreading the floor" even means. Simply barking external cues such as “spreading the floor” may elicit incorrect movement patterns that are better understood with visual cuing, which saves time to begin with.

Watch and listen to this video for more detail:

2. Focus on the bigger picture.

Whether you’re a frequent gym goer, or a trainer or coach looking to help your clients, the following tip is useful when using new exercises and programs. If you’re using this information for yourself to help improve your approach to lifting, just replace the title of “athlete” with “you!"

Say a younger athlete walks into your facility on Day 1 after an assessment. This is their Day 1, and their first exercise after warm-ups is Trap Bar Deadlifts.

How heavy do you tell the athlete to go?

1. As heavy as the rep scheme will allow.
2. As heavy as they think they should go.
3. As heavy as possible, as long as the movement looks clean.
4. Teach that athlete the requisite movement patterns before progressing.

Choice number 4 is a safe bet!

If someone comes in and does not understand the concept of a Trap Bar Deadlift, it is unlikely that you will go as heavy as the rep scheme will allow, all for the simple fact that this person does not even understand the movement, let alone how to properly prepare for a max rep.

The good thing is that you can reinforce a hip hinge movement pattern in a number of ways, and it does not have to be a strict “you can only do this exercise if you have it on your sheet."

Further, sometimes, clients can come in feeling good, bad, sore, or any of a host of other sensations. While these feelings are very subjective and it is a case by case basis, the idea is that you want to keep movement quality above all else despite the external factors that you cannot control.

If a specific movement does not “feel” good due to external factors, regress appropriately. Live to fight and train another day, as opposed to blindly continuing in the fashion of “Well, it’s on the paper.”

In the case of the athlete, performing a kettlebell deadlift in a sumo stance can be appropriate depending on their training experience, especially if you have heavier kettle bells to teach a hip hinge pattern.

To put this statement in another light - how many times will any given athlete perform a deadlift, squat, or lunge? If an athlete begins an appropriately designed strength training program at the age of 14, and continues this program effectively until he is 18, you have over four years of consistent lifting to improve a specific number.

To extrapolate further, given a 4-day lifting program over 52 weeks in a year add up to 208 opportunities to practice a specific movement pattern. Take out holidays, vacation times, finals and midterms for school, and random weeks where there are snags in scheduling (likely about 7-8 weeks of "off time"), and you have a whopping 44 weeks to train a wide variety of movement patterns.

I’m in it for the long haul, so when you have an athlete hell-bent on getting a specific number, it is helpful to remember that the point is to improve in the gym in order to improve on the field.

3. Check out "The Obstacle is the Way."

One habit that I’ve gained over the past few years is learning how to pick up a book that is outside of my comfort zone in order to expand my mental horizons and challenge my current thought processes. Fortunately for me, many of the staff at CSP crush audiobooks and regular books alike, and not just anatomy and physiology minded books either.

A school of thought with which I’ve aligned my mentality is the stoic philosophy - not just a Dead Poets Society rant on free thinking, but rather the attitude on valuing action over non-action and pontificating on the “Coulda, Woulda, Shoulda’s” of life. One book that exemplifies this actionable philosophy is The Obstacle is the Way by Ryan Holiday, and I have recommended this book to every staff member here to gain a better understanding of how to approach work, life, and other situations.

obstacle

To give a primer on the book, it essentially boils down to the aptly named title - that is, if there is an obstacle, then there is no other way around it but to simply stare it down and get to work on whatever that available solutions present themselves.

It is not quick, nor easy, but it is simple enough to understand, with possible long lasting effects, which can provide guidance in the face of adversity for any individual, not just athletes.

4. Try Greek yogurt, peanut butter, and whey protein.

Barring fancy names for a quick snack, I’ve been crushing yogurt ever since I started working at Cressey Sports Performance. Consuming Greek yogurt has allowed me to capitalize on macros, and depending on the brand of yogurt you get, you can get upwards of up to 22g of protein per cup. Add in a scoop of whey protein, and some powdered peanut butter (powdered peanut butter is used to aid in the consumption of the yogurt, and doesn’t take away from the flavor, but enhances upon it), and you have yourself a delicious snack.

I have been going with Greek yogurt, with vanilla whey protein powder, and finally adding in powdered peanut butter. It tastes like peanut butter cheesecake, which is an unreal thought in the first place.

5. Utilize a variety of movements in an exercise program.

There are hidden benefits to varying the position that you perform an exercise within your program. When you’re training the anterior core or the various anti-rotation, flexion, or extension movements, utilize different lower body positions to maximize movement variability. This will allow your body to build a stable foundation from which it can improve and build upon as you progress from one exercise to the next.

Here's a basic 3-4 month progression for cable chop variations, where you'll send 3-4 weeks on each step. This will allow a better foundation to be met prior to simply performing all exercises in a standing position.

1. Tall Kneeling Cable Chop - 3 sets of 10 reps per side
2. Half Kneeling Cable Chop (Inside Knee Up) - 3 sets of 10 reps per side
3. Standing Cable Chop - 3 sets of 10 reps per side
4. Split Stance Cable Chop - 3 sets of 10 reps per side

Further, you can vary the breathing patterns that you use within these contexts in order to optimize their effectiveness. When teaching this pattern to athletes, it is important to first allow a constant stream of inhalations and full exhalations, while watching for mechanical positioning of the lower ribs and pelvis, as ideal positioning involves reducing anterior pelvic tilt and lumbar extension (arching of the lower back). As you find yourself learning how to "own" this specific exercise, introduce a full exhale while maintaining your position as you perform the concentric portion of the exercise.

About the Author

Miguel Aragoncillo (@MiggsyBogues) is the newest strength coach at the Hudson location of Cressey Sports Performance. More of his writing can be found on www.MiguelAragoncillo.com.

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7 Ways to Make Your Strength Training Programs More Efficient

Written on October 21, 2014 at 9:00 pm, by Eric Cressey

I'm a big believer in pursuing maximum efficiency in our training programs. We want exercises and training strategies that deliver the biggest "bang for our buck," as most people don't have all day to spend in the gym. That said, supersets, compound exercises, and other well-known approaches on this front are staples of just about all my programs.

Unfortunately, sometimes, the typical strategies just don't get the job done sufficiently. There are periods in folks' lives that are absurdly busy and require approaches to kick the efficiency up a notch further. With us opening a new facility right as our busiest season is upon us - and my wife pregnant with twins - you could say that this topic has been on my mind quite a bit these days. With that in mind, here are seven strategies you can utilize to get a great training effect as efficiently as possible.

1. Switch to a full-body split.

Let's face it: you might never get in as much work on a 3-day training split as you do on a 4-day training split. However, you can usually get in just as much high quality work. I've always enjoyed training schedules that had me lifting lower body and upper body each twice a week. However, usually, the last few exercises in each day are a bit more "filler" in nature: direct arm work, secondary core exercises, rotator cuff drills, and other more "isolation" drills. In a three-day full-body schedule, you should really be just focusing on the meat and potatoes; it's the filler you cut out.

Additionally, I know a lot of folks who actually prefer full-body schedules over upper/lower splits. This was one reason why I included 2x/week, 3x/week, and 4x/week strength training options in The High Performance Handbook.

HPH-main

2. Do your foam rolling at another point during the day.

There has been a lot of debate about when the best time to foam roll is. While we generally do it pre-training with our athletes, the truth is that the best time is really just whenever it's most convenient - so that you're more likely to actually do it! If you'd rather foam roll first thing in the morning or at night right before bed, that's totally fine. As long as you get it in, over the long haul, you really won't see a difference if you compare pre-training to another point in the day.

3. Do a second, shorter session at home. (Waterbury, PLP program example)

Remember that not all training sessions have to actually take place in a gym. Rather, you might find that it's possible to get in 1-2 of your weekly training sessions at home. As an example, I have an online consulting client who has a flexible schedule on the weekends, but a crazy schedule during the week. He does two challenging sessions with heavier loading on the weekends (lower body on Saturday and upper body on Sunday). Then, he'll work in some filler work with body weight, band, and kettlebell exercises on Tuesday and Thursday. He's still getting in plenty of work in during the week, but he doesn't have to set aside extra time to drive to and from the gym. Obviously, a home gym alone can make for more efficient programs, too!

4. Move to multi-joint mobility drills.

If you're in a rush to get in a great training effect - and abbreviated warm-up - don't pick drills that just mobilize a single joint. Rather, pick drills that provide cover a lot of "surface area." Here are a few of my favorites, as examples:

Typically, you're going to want to do fewer ground-based drills and more drills where you're standing and moving around.

5. Dress in layers.

Speaking of warm-ups, it'll take you longer to warm-up if you dress lightly - especially as the winter months approach. Athletes always comment that they get (and stay) warm better when they wear tights underneath shorts, or sweatshirts and sweatpants over t-shirts and shorts. Of course, you can remove layers as you warm up.

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Additionally, if you're an early morning exerciser, you can expedite the warm-up process by taking a hot shower upon rising. A cup of coffee can help the cause as well.

6. Add in mobility fillers.

If you're going to shorten the warm-up a bit, you can always "make up" for it by working in "fillers" between sets of your compound exercises. I actually incorporate this with a lot of the programs I write, anyway. If you look at our baseball athletes, they're often doing arm care drills in between sets of squats, deadlifts, and lunges. They get in important work without making the sessions drag on really long, but at the same time, it paces them on the heavier, compound exercises so that they aren't rushing.

7. Use "combination" core movements.

Usually, the word "core" leads to thoughts of unstable surface training, thousands of sit-ups, or any of a number of other monotonous, ineffective, flavor-of-the-week training approaches. In reality, the best core training exercises are going to be compound movements executed in perfect form. Overhead pressing, Turkish get-ups, 1-arm pressing/rows/carries, and single-leg movements (just to name a few) can deliver a great training effect. Complement them with some chops/lifts, reverse crunches, dead bugs, and bear crawls, and you're pretty much covered.

There are really just seven of countless strategies you can employ to make your training programs more efficient. Feel free to share your best tips on this front in the comments section below. And, if you're looking to take the guesswork out of your programming, I'd encourage you to check out The High Performance Handbook, the most versatile strength and conditioning program on the market today.

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