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Career Capital in the Fitness Industry – Part 1

Written on July 22, 2014 at 7:02 am, by Eric Cressey

I just finished reading a fantastic book, So Good They Can't Ignore You.

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In his book, author Cal Newport goes to great lengths to demonstrate just how terrible "follow your passion" is as career advice. It's a compelling read, especially for those who are working hard to develop a career they genuinely enjoy.

Newport argues against the "passion" approach, as it can lead individuals down a road that may not be financially viable; just because you enjoy something doesn't mean that you'll be able to make a living doing it. This may be because there isn't sufficient demand in the market for it, or because you might not have sufficient "career capital" to be successful enough early on to actually stay in business. "Career capital," according to Newport, consists of "rare and valuable skills;" you need these to acquire the "traits that define great work." And, as the author also points out, being very good at what you do is actually more closely linked to job satisfaction than income alone.

Newport continues with several case studies to support this "Career Capital Theory:" people work long and hard to acquire rare and valuable skills (don't forget Malcom Gladwell's 10,000-Hour Theory) that give them more and more control over their careers by making them coveted and/or indispensable in their field of study. This control doesn't just afford them more compensation and flexible schedules, but also enables them to gradually test the waters to determine whether one specific avenue or "niche" is best for long-term career satisfaction.

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This is a stark contrast to the fitness industry, where many folks have lost their life savings opening gyms because they enjoyed exercise - but didn't have the rare and valuable skills required to be successful in the fitness industry. It leads to the question: why are some people very successful in the fitness industry - even with mid-life career change - while others fail miserably? What are the "rare and valuable skills" that allow them to succeed?

Before I answer these questions, though, I thought I might shine a little light on how Newport's theories spoke directly to me. To be candid, growing up, I never expected to work in the fitness industry. In fact, it was quite the opposite: I went to college thinking I was going to be an accountant.

However, around that time, I had some health problems, and as I got healthy, had to learn a lot about proper training, nutrition, and recovery so that I could put weight back on and get my strength back. I realized that it was something I enjoyed, and learning in this realm came somewhat naturally to me. After much deliberation, I decided to transfer to a new school to pursue exercise science - but I still "hedged my bet" by doing a double major in sports management and exercise science. I had two years of business school under my belt, and wanted to continue to nuture my entrepreneurial spirit (and avoid losing a lot of college credit).

Over the next two years, I worked for $7/hour at a gym to learn everything I could about the industry - all while I was taking classes. Simultaneously, I was rehabbing my shoulder from a chronic tennis-related condition, so I was "accidentally" finding a niche within a niche. Without even knowing it, I was building career capital while testing the waters to make sure it was actually what I wanted to do. I might not have gotten 10,000 hours under my belt by the age of 22, but I was definitely well on my way - and it put me in a position to know that I wanted to go to graduate school for exercise science.

At graduate school, I had the opportunity to "feel out" what I wanted to do without much risk. I got involved in the human performance laboratory to see if research was for me (it wasn't). It was only when I volunteered in varsity strength and conditioning that I found something I genuinely enjoyed, and I recognized that I could do well and be very happy working in collegiate strength and conditioning. Interestingly, I spent most of my time working with soccer and basketball players while I was there.

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As it turns out, I tested the waters in the private sector when I first left graduate school, and enjoyed working in that realm. Over the subsequent few years, I trained as many people - athletes and non-athletes alike - as I could possibly fit into my schedule. I honed my skill set, learned about what I enjoyed the most, gradually created more and more autonomy in my schedule, became financially stable, and recognized a sustainable, underserved population (baseball players) where I had unique expertise. Without even recognizing it, I had built career capital and started to "purchase" the coaching life I wanted.

That was 2007, when we founded Cressey Sports Performance. I've had seven more years to acquire career capital in a number of different contexts - actual training knowledge, interactions with athletes, managing employees, cultivating business relationships, evaluating opportunities, and a host of other areas - to put us the position we're in (opening a second location in Jupiter, FL).

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Back in 1999, I had no idea training baseball players would be my ideal job. And even if I had known, I probably would have fallen flat on my face if I'd tried to follow this passion. I didn't have enough rare and valuable skills to be successful at that point.

Fast-forward five years to 2004, and my current business partner and I watched the Red Sox win the 2004 World Series together. It was an awesome moment for us as baseball fans.

Another five years later, we owned a business and were training two of the athletes that were on the 25-man Red Sox roster that won that World Series. It was an awesome moment for us as business owners who'd earned and redeemed career capital.

"Follow your passion" IS horrible career advice; "build career capital" isn't. In Part 2, I'll discuss what "rare and valuable skills" one needs to be successful in the fitness industry. In the meantime, I'd strongly encourage you to check out Newport's book, So Good They Can't Ignore You.

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5 Deadlift Technique and Programming Lessons

Written on July 19, 2014 at 7:27 am, by Eric Cressey

Yesterday, I deadlifted 600 for three reps for the first time.  This is a number I've been after for quite some time.

After the lift, I got to thinking about some good lessons I could "teach" in light of this milestone for me. Here are five quick Saturday morning thoughts:

1. Personal records sometimes happen when you don't expect them.

I honestly didn't feel particularly great when I started the training session yesterday. In fact, if you'd asked me prior to the lift if I was going to be setting a PR in the gym that day, I would have said, "Absolutely not." However, a thorough warm-up and a few extra sets of speed deadlifts on the "work-up" did the trick.  Make sure to never truly evaluate where you stand until you've actually done your warm-up.

2. It's really important to take the slack out of the bar.

If you watch the video above, you'll notice that I pull the bar "taut" before I ever really start the actual lift. Every bar has a bit of slack in it, and you want to get rid of it early on. Check out this video on the subject:

You can actually get a feel for just how much slack there is in the bar if you observe how much it bends at the top under heavy weights. This doesn't happen to the same degree with "regular" barbells.

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3. Don't expect to accomplish a whole lot in the training session after a lifetime PR on a deadlift.

Not surprisingly, heavy deadlifting wipes me out. Interestingly, though, it wipes me out a lot more than heavy squatting. From a programming standpoint, I can squat as heavy as I want - and then get quality work in over the course of the session after that initial lift. When the "A1" is a deadlift, though, it's usually some lighter, high-rep assistance work - because I mostly just want to go home and take a nap after pulling any appreciable amount of weight!

4. Percentage-based training really does have its place.

For a long time, I never really did a lot of percentage-based training for my heavier work. On my heavy days, it was always work up, see how I felt, and then make sure to get some quality work in over 90% of my 1RM. As long as I was straining, I was happy. Then, I got older and life got busier - which meant I stopped bouncing back from these sessions as easily. Percentage-based training suddenly seemed a lot more appealing.

I credit Greg Robins, my co-author on The Specialization Success Guide, with getting me on board the percentage-based training bandwagon. He was smarter than me, and didn't wait to get old to start applying this approach when appropriate.

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5. You've got to put force in the ground.

This is a cue I've discussed at length in the past, but the truth is that I accidentally got away from it for a while myself.  Rather than thinking about driving my heels through the floor to get good leg drive, it was almost as if I was trying to "just lift the bar." It left me up on my toes more than I wanted, and my hamstrings got really cranky. 

I took a month to back down on the weights and hammer home the heels through the floor cue with speed work in the 50-80% range, and it made a big difference. I've got almost 15 years of heavy deadlifting under my belt, and even I get away from the technique that I know has gotten me to where I am. Technical improvement is always an ongoing process.

Looking for even more coaching cues for your deadlift technique? Definitely check out The Specialization Success Guide. In addition to including comprehensive programs for the squat, bench press, and deadlift, it also comes with detailed video tutorials on all three of these "Big 3" lifts. And, it's on sale at the introductory $30 off price until tonight at midnight. Check it out HERE.

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5 Reasons Why a Powerlifting Program Might Be Just What You Need

Written on July 17, 2014 at 7:10 pm, by Eric Cressey

Today's guest post comes from CSP Coach Greg Robins, who is my co-author on the new resource, The Specialization Success Guide: 12 Weeks to a Bigger Squat, Bench Press, and Deadlift.

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I realize that competing in powerlifting is a far cry from what most aspire to do. That being said, much can be learned from the approach, and much of what the general gym-goer is looking to accomplish can be reached with the help of a powerlifting program.

To be honest, when I began training alongside a few competitive lifters, competing was not even a thought in my mind. To this day, I don’t consider myself first and foremost a “competitive lifter.” I am a coach, and powerlifting simply has done the following positive things for me. I have seen it do the same for countless other people, and so I invite you take a gander, and ask yourself if you aspire for a similar outcome.

1. It teaches you the difference between “training” and “working out.”

Simply stated, if your visits to the gym don’t serve to attain a greater result in some physical endeavor, then you are simply “exercising.” Diving into a powerlifting program gives your visits to the gym a purpose. When you have a purpose for what you do, you are “training,” not “working out.“

When you make the switch, a few essential characteristics of the successful gym goer begin to emerge. For starters, you become more consistent. Knowing that each session builds off the last makes you more accountable to each training session. Consistency is the absolute must-have ingredient to accomplish any goal.

With that in mind, you ultimately become more accountable to yourself. Recovery measures like sleep and nutrition no longer become a tedious chore. Instead, you willingly make the decision to eat right, get adequate sleep, and minimalize activities that may take away from your training.

When those things organically start happening, you become more productive, see more results, and all the while never feel like they are anything but part of your way of lifes.

2. It teaches you about managing variables and gives you a consistent measurement for improvement.

The problem with most gym-goers is that they have no idea what is working, what isn’t working, or even what they are using to measure their success. Following a powerlifting program gives you three fundamental lifts from which you can measure progress. It’s cut and dry: are the numbers going up? If not, you can look back on your training and assess a few possibilities for why your strength isn’t improving. If yes, you can make note of what you are doing as a source of information to look back on should you run into a plateau down the road.
Over time, consistently working on the same end goal helps you to understand the training process as a whole. You will be able to take ownership for your plan, and optimize it for you.

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3. Getting stronger just so happens to do a lot of good things for your physique, health, and lifestyle.

I’m not clueless; I know why most folks exercise. You can feed me all the lines about health, but the fact is most people just want to look good. I was no different. If I could go back in time, I would have started training like a powerlifter at age 16. If I had, I would have acquired everything I sought out from an aesthetic standpoint a LOT SOONER. When I began powerlifting, I obviously began to get a lot stronger – but I also ate better, slept more, and kicked bad habits that didn’t help my performance to the curb.

Not surprisingly, getting stronger meant I put on more muscle, eating better meant I actually got leaner, and paying attention to how my lifestyle did or did not support my training meant I was actually healthier, more productive, and just generally feeling more awesome.

I realized that looking and feeling good were just a bi-product of training with a purpose. My outlook changed, and I wasn’t caught up in superficial crap, just in paying my dues in the gym and earning my progress.

4. The powerlifting community brings out the best in the industry.

When you begin to train for the “Big 3,” you begin to enlist the help of others who do the same. You read their articles, watch their videos, attend their seminars, and so on. Maybe I’m biased, but those who put the time under the iron – and instill that mindset in others – are the people I have come to admire the most.

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It’s really not surprising to me at all. Powerlifting taught me what was important. It taught me about movement, because I had to optimize my positions in each lift. It taught me about programming, because I had to be able to objectively look back on all my training variables. It taught me about delayed gratification, because strength takes time to develop. It taught me about work ethic, because nothing comes easy in the battle of forcing adaption. Again, it taught me about what is important, because I began to only concern myself with things that had positive influences on my development. It has done the same for others who share in the pursuit of strength and they are among the best people to learn from and be around.

When you take on this identity to your training, you become part of that community.

5. It instills a sense of confidence in you that is unparalleled.

Walk around and look at the state of this country. It can be appalling. Exercising, in general, may make you feel like you aren’t wasting away, but possessing a level of physical strength far higher than the normal person makes you feel like the specimen you are.

I’m all about using powerlifting as an outlet for my aggression, my need to push the levels of what I can do, to channel my inner animal, to overcome. To some, that notion is unappealing; it’s too “meatheadish”, or too primal. I beg to differ, completely.

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In fact, through purposeful training I am more confident to share how I feel, to learn about anything and everything, to explore different avenues of self-development.

A well-defined training goal gives you an opportunity to willingly make yourself uncomfortable. In doing so you learn that even in times of adversity, or pain, that you did not choose to encounter you can get through. I walk around with a sense of confidence, not because I can lift a certain number of pounds, but because I can welcome a challenge head on, and crush it.

Can other forms of physical activity do something similar? Sure they can, but if you are part of the herd of gym-goers that walks into the gym each day and doesn’t know exactly why you there, and what the focus is for that day, then I challenge you to give a powerlifting-geared approach a shot.

You can pick up several 12-week training programs in The Specialization Success Guide that Eric and I developed, or you can dive into any other number of programs out there. I don’t care what you choose to do, but I do challenge you to see it through for a prolonged period of time. I welcome you to this community of like-minded individuals, and for those of you who do choose to run our program I thank you and look forward to hearing about your success.

For more information on The Specialization Success Guide - which is on sale through this weekend at an introductory $30 off price - click HERE.

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My Top 5 Powerlifting Mistakes

Written on July 15, 2014 at 2:08 pm, by Eric Cressey

With this week's release of Greg Robins and my new resource, The Specialization Success Guide, I got to thinking about some of my biggest mistakes with respect to developing the Big 3 (squat, bench press, and deadlift). Here are the top five mistakes I made in my powerlifting career:

1. Going to powerlifting equipment too soon (or at all).

Let me preface this point by saying that I have a tremendous amount of respect for all powerlifters, including those who lift in powerlifting equipment like bench shirts and squat/deadlift suits. Honestly, they just weren't for me.

I first got into a bench shirt when I was 160 pounds, and my best raw bench press was about 240-250 pounds. I was deadlifting in the high 400s, and squatting in the mid 300s. In hindsight, it was much too soon; I simply needed to develop more raw strength. My squat and bench press went up thanks to the suit and shirt, respectively, but just about everything I unracked felt insanely heavy. I just don't think I had enough training experience under my belt without any supportive equipment to feel truly stable under big weights. It's funny, though; my heaviest deadlifts never felt like this, as it was the "rawest" of any of the big 3 lifts for me.

There's more, though. Suits and shirts were just an annoying distraction for me. I absolutely hated the time and nuisance of having to put them on in the middle of a lift; training sessions easily dragged on to be three hours, when efficiency was something I'd always loved about my training. Perhaps more significantly, getting proficient with equipment took a lot of time and practice, and the more I was in it, the less athletic I felt. I spent too much time box squatting and not enough free squatting, and felt like I never developed good bottom-end bench press strength because the shirt did so much of the work for me.

At the end of my equipped powerlifting career, I had squatted 540, bench pressed 402, deadlifted 650, and totaled 1532 in the 165-pound weight class. Good numbers - enough to put me in the Powerlifting USA Top 100 for a few years in a row - but not quite "Elite." I tentatively "retired" from competitive powerlifting in December of 2007 when Cressey Sports Performance grew rapidly, but kept training - this time to be athletic and have fun.

For the heck of it, in the fall of 2012, I decided to stage a "raw" mock meet one morning at the facility. At a body weight of 180, I squatted 455, bench pressed 350, and deadlifted 630 for a 1435 total. In other words, I totaled "Elite" by 39 pounds...and did the entire thing in 90 minutes.

Looking back, I think I could have been a much more accomplished competitive lifter - and saved money and enjoyed the process a lot more along the way - if I'd just stuck with raw lifting. Again, I don't fault others for using bench shirts and squat/deadlift suits, but they just weren't for me.  I would just say that if you do decide to go the equipped route, you should be prepared to spend a lot more time in your equipment than I did, as my dislike of it (and lack of time spent in it) was the reason that I never really got proficient enough to thrive with it in meets.

2. Not understanding that fatigue masks fitness.

Kelly Baggett was the first person I saw post the quote, "Fatigue masks fitness." I thought I understand what it meant, but it wasn't until my first powerlifting meet that I experienced what it meant.

Thanks to a powerlifting buddy's urging, I went out of my way to take the biggest deload in my training career prior to my first meet. The end result? I pulled 510 on my last deadlift attempt - after never having pulled more than 480 in the gym.

You're probably stronger than you realize you are. You've just never given your body enough of a rest to actually demonstrate that strength.

3. Not getting around strong people sooner.

I've been fortunate to lift as part of some great training crews, from the varsity weight room at UCONN during my grad degree, to Southside Gym in Connecticut for a year, to Cressey Sports Performance for the past seven years.

When I compare these training environments to the ones I had in my early days - or even what I experience when I have to get a lift in on the road at a commercial gym - I can't help but laugh. Training around the right people in the right atmosphere makes a huge difference.

To that end, beyond just finding the right program, I always encourage up-and-coming lifters to seek out strong people for training partners, even if it means traveling a bit further to a different gym. Success happens at the edge of your comfort zone, and sometimes that means a longer commute and being the weakest guy in a room.

4. Spending too much time in the "middle zone" of cardio.

A lot of powerlifters will tell you that "cardio sucks." I happen to think it's a bit more complex than that.

Doing some quality work at a very low intensity (for me, this is below 70% of max heart rate) a few times a week can offer some very favorable aerobic adaptations that optimize recovery. Sorry, but it's not going to interfere with your gains if you walk on the treadmill a few times a week.

Additionally, I think working in some sprint work with near-full recovery can be really advantageous for folks who are trying to get stronger, as it trains the absolute speed end of the continuum.

As I look back on the periods in my training career when I've made the best progress, they've always included regular low-intensity aerobic work - as well as the occasion (1x/week) sprint session. When did cardio do absolutely nothing except set me back? When I spent a lot of time in the middle zone of 70-90% of max heart rate; it's no man's land! The take-home lesson is that if you want to be strong and powerful, make your low-intensity work "lower" and your high-intensity work "higher."

As an aside, this is where I think most baseball conditioning programs fail miserably; running poles falls right in this middle zone.

5. Thinking speed work had to be "all or nothing."

"Speed work" is one of the more hotly debated topics in the powerlifting world. I, personally, have always really thrived when I included it in my program. If you want to understand what it is and the "why" behind it, you can check out this article I wrote: 5 Reasons to Use Speed Deadlifts in Your Strength Training Programs.

A lot of people say that it's a waste of time for lifters who don't have an "advanced" level of strength, and that beginners would be better off getting in more rep work. As a beginner, I listened to this advice, and did lots of sets of 5-8 and never really focused on bar speed with lower reps.  The end result? I was slower than death out of the hole on squats, off the chest on bench presses, and off the floor with deadlifts. And, it doesn't take much strength training knowledge to know that if you don't lift a weight fast, your chances of completing that lift aren't particularly good.

To the folks who "poo-poo" speed work, I'd just ask this: do you really think focusing on accelerating the bar is a bad thing?

Here's a wild idea, using bench presses as an example. If a lifter has a heavier bench press day and a more volume/repetition oriented day each week, what would happen if he did an extra 3-4 sets of three reps at 45-70% of 1-rep max load during his warm-up? Would that be a complete waste of time? Absolutely not! In fact, the casual observer would never even notice that it was happening.

The point is that speed work is easy to incorporate and really not that draining. You can still do it and get a ton of other quality work in, so there is really no reason to omit it. Having great bar speed will never hurt your cause, but not training it certainly can.

Looking to avoid these mistakes and many more - all while taking the guesswork out of your squat, bench press, and deadlift training? Check out The Specialization Success Guide, a new resource from Cressey Sports Performance Coach Greg Robins and me. This comprehensive product to bring up the "Big 3" is on sale at at $30 off introductory price this week only.  You can learn more HERE.

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12 Weeks to a Bigger Squat, Bench Press, and Deadlift

Written on July 15, 2014 at 5:49 am, by Eric Cressey

I'm happy to announce to my new product - a collaborative effort with Cressey Sports Performance coach and regular EricCressey.com contributor Greg Robins - is now available. If you're looking to improve on the Big 3 - squat, bench press, and deadlift - this resource is for you! Check it out: www.BuildingTheBig3.com.

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This resource includes three separate 12-week specialization programs to improve one of the "Big 3" lifts, and it's accompanied by a 140+ exercise video database and detailed video coaching tutorials on squat, bench press, and deadlift technique. To sweeten the deal, we've got two free bonuses available if you purchase this week at the introductory price.

“As a former international athlete, The Specialization Success Guide gave me the structure I needed to not only get back into form, but has put me on track to crush my previous PRs across the board. Currently squatting 565, benching 385 and deadlifting 620, I am stronger, more mobile, and happy to report that my only regret is not having started this program earlier. SSG has been a game changer for me and I am excited to see where it takes me next!”

Jake S.
Needham, MA


“The Specialization Success Guide is legit! This program is ideal for those who want to get stronger, put on lean muscle, and improve their major lifts. The simplicity makes the program easy to follow and the exercise video library ensures everything is done right. Within the simplicity of the program you will find specific details that will target weak areas of your lifts to get you closer to your goals.

“Prior to running the SSG, Greg had been writing my programs for a year and a half using the same principles and philosophies you will find in The Specialization Success Guide. Greg’s programing has helped me add over 50 pounds to my back squat and a recent PR squat of 420lbs (2.2x my body weight), and I will be closing in on a triple body weight deadlift soon thanks to insights from him and Eric – just as you’ll find in this manual on the Big 3.”

Dave R.
Seattle, WA

Again, this resource - which comes with a 60-day money-back guarantee - is only on sale at the introductory $30 off price this week, so don't miss out. Click the following link to learn more: www.BuildingTheBig3.com.


Quick and Easy Ways to Feel and Move Better: Installment 59

Written on July 7, 2014 at 1:15 pm, by Eric Cressey

It's time to rock and roll with a new installment of quick tips you can put into action with your nutrition and strength and conditioning programs:

1. Enjoy some cherries!

Cherries are in-season right now in the Northeast, and my wife and I have been enjoying them regularly. In addition to being really tasty and loaded with nutrients and some fiber, there is actually a bit of research to suggest that eating them may help us overcome muscular soreness. Granted, working around the cherry pits is a bit of a pain in the butt - especially if you want to use them in a shake - but it's still worth the effort. Enjoy!

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2. Watch baggy shorts with kettlebell swings.

Rugby players and female athletes excluded, most athletes prefer longer shorts that are a bit baggier these days. I don't anticipate a return to the era of Rocky and Apollo anytime soon, so it's important to appreciate this fashion sense and coach accordingly.

The biggest issue with baggy shorts is that they can get in the way on exercises like kettlebell swings and pull-throughs where you want to keep the weighted implement (kettlebell or rope/cable) close to the family jewels. When the shorts are too baggy, they can actually get in the way.  With that in mind, when an athlete is wearing baggy shorts and performing these exercises, it's best to have him folder over the waistband a bit so that the material won't block the movement path.

3. Find your biggest windows of adaptation.

Dr. John Berardi gave a great presentation at the Perform Better Summit in Chicago last weekend, and while there were a lot of outstanding points, one stood out the most for me. While "JB" is an incredibly bright guy with seemingly infinite knowledge, he never overcomplicates things when counseling folks on the nutrition side of things.  In fact, he stressed fixing the most glaring problems for individuals before even considering anything more "sexy." On the nutrition side of things, it might be as simple as correcting vitamin/mineral deficiencies, getting omega-3 fatty acids in, improving hydration status, or eating protein at every meal.  When things like these are out of whack, it doesn't matter what your macronutrient ratios or, or whether you eat two or six times per day.

It got me to thinking about how we can best apply this to training. One thing that popped to mind: a lot of people jump to advanced training strategies when they simply haven't gotten strong in the first place. If you are a male and only bench press 135 pounds, you don't need wave loading, drop sets, German Volume training, or accommodating resistances; you just need to show up and keep adding weight to the bar each week with straight sets, as boring as they may seem. And, if you aren't training very hard or frequently enough, you need to increase your effort, not find a fancier program.

Likewise, there are a lot of people who look to add, add, and add to their training volume, but never pay attention to recovery. If you're sleeping three hours a night or eating a horrible diet, a lack of training volume probably isn't what is keeping you from reaching your goals.

The takeaway message is that everyone has different windows of adaptation where they can improve. And, what a novice lifter needs is usually much different than what an experienced trainee should incorporate.

4. If you're going to sprint, start on the grass.

It's an awesome time of year to get out and do your conditioning in the beautiful weather. For me, this means I get to get outside and do longer sprints than I can do the rest of the year when the weather is less than stellar and I'm limited to a 45-yard straightaway at the facility. A common mistake I see among folks at this time of year, though, is heading right out to the track or an even more unforgiving surface: pavement. If you want to start sprinting, grass is your best friend - and it's even better if you can find a slight hill up which you can sprint. For more tips on this front, check out my old article, So You Want to Start Sprinting?

5. Try some band-resisted broad jumps before deadlifting.

Whenever I'm not feeling so hot when I first go to deadlift, it's usually because I just haven't warmed up thoroughly enough. I've found that the bar speed almost always seems to "come around" when I add in a few sets of plyos before returning to try deadlifts again. Without a doubt, my favorite option on this front is band-resisted broad jumps:

These are a great option because they offer a little bit of resistance to push you more toward the strength-speed end of the continuum, but perhaps more importantly, the band reduces the stress you encounter on landing, as it effectively deloads you. Next time you're dragging and it's time to deadlift, try two sets of five jumps.

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Strength and Conditioning Stuff You Should Read: 7/6/14

Written on July 6, 2014 at 5:52 am, by Eric Cressey

I hope everyone had a great 4th of July. After a quick blog hiatus, we're back to it today with some recommended strength and conditioning reading:

Elite Training Mentorship - In this month's update, I have a webinar - "Do You Really Need More Thoracic Extension?" - as well as two exercise demonstration videos and an article. Tyler English has some excellent content in this update, too.

Connecting with Cressey - Ashley Crosby, director of social media for the Cape Cod Baseball League, came up to hang out at Cressey Performance, and wrote up her experience. Also, here is a follow-up piece on the CCBL website that goes into even more detail.

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The Not-So-Ugly Truth About Gluten - TC Luoma did a great job with this piece for T-Nation.

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Back Squat Technique: How to Find the Right Grip

Written on July 2, 2014 at 5:50 am, by Eric Cressey

A lot of lifters struggle to find the right hand position on the bar during back squats; in many cases, it's because there are physical limitations blocking them from getting where they want to be - and doing so pain-free. Check out today's video to learn more:

Looking for more technique coaching cues and insights like this? Check out Greg Robins' "Optimizing the Big Three" seminar at Cressey Performance on August 24.

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Upcoming Seminar: Optimizing the Big Three

Written on June 30, 2014 at 9:28 am, by Eric Cressey

We're excited to announce that Cressey Performance staff member and accomplished powerlifter Greg Robins will be delivering a one-day seminar on August 24, 2014 at our facility in Hudson, MA. This event is a great fit for lifters who have an interest in improving the squat, bench press, and deadlift - and may want to powerlift competitively.

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Overview:

"Optimizing the Big Three" is a one-day seminar geared towards those looking to improve the squat, bench press, and deadlift.

Split into both a lecture and hands on format, the event will provide attendees with practical coaching on the technique of the classic power lifts, as well as valuable information on how to specialize movement preparation, utilize supplementary movements, and organize their training around a central focus: improved strength in these "big three" movements.

Furthermore, Greg will touch upon the lessons learned in preparation for your first few meets, to help you navigate everything from equipment selection, to meet-day logistics.

The value in learning from Greg is a matter of perspective. He has a wealth of knowledge, and experience stemming from various experiences as a coach and lifter. Greg will effectively shed light on how he has applied human movement principles, athletic performance modalities, and anecdotal evidence from working with a plethora of different populations to one main goal; optimizing the technique, health, and improvements in strength of amateur lifters.

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Seminar Agenda:

8:30-9:00AM: Check-in/Registration

9:00-10:00AM: Mechanics, Technique, and Cueing Of the Squat, Bench Press, and Deadlift - In this lecture Greg will break down the biomechanics of each movement, how to optimize technique, and what to consider both as a coach and lifter in teaching / learning the movements.

10:00-11:00AM: Managing the Strength Athlete: Assessing and Meeting the Demands of the Lifter - Learn what demands a high amount of volume in the classic lifts puts on the body, how to assess for it in others and yourself, and what you can do to manage the stress associated with these demands.

11:00-11:15AM: Break

11:15AM-12:45PM: General Programming Considerations for Maximal Strength - Take a look inside Greg’s head at his approach to organizing the training of a lifter. Topics will include various periodization schemes, and utilizing supplementary and accessory movements within the program as a whole.

12:45-1:45PM: Lunch (on your own)

1:45-2:15PM: Preparing for Your First Meet - Based off his own experiences, and knowledge amassed from spending time around some of the best in the sport, Greg will share some poignant information on what to expect and how to prepare for your first meet.

2:15-3:30PM: Squat Workshop

3:30-4:45PM: Bench Press Workshop

4:45-6:00PM: Deadlift Workshop 

Date/Location:

August 24, 2014

Cressey Performance,
577 Main St.
Suite 310
Hudson, MA 01749

CP3

Cost:

Early Bird (before July 24)  – $149.99
Regular (after July 24) - $199.99

Note: we'll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction - particularly during the hands-on workshop portion - so be sure to register early, as this will fill up quickly. Click here to sign up!

About the Presenter

Greg Robins is a strength and conditioning coach at Cressey Performance. His writing has been published everywhere from Men's Health, to Men's Fitness, to Juggernaut Training Systems, to EliteFTS, to T-Nation. As a raw competitive powerlifter, Greg has competition bests of 560 squat, 335 bench press, and 625 deadlift for a 1520 total.

Sign-up!

We’re really excited about this event, and would love to have you join us! Again, space is limited and each seminar we’ve hosted in the past has sold out quickly, so don’t delay on signing up!

Click Here to Register!

If you have additional questions, please direct them to cresseyperformance@gmail.com. 


What Cirque du Soleil Can Teach You About How to Build Muscle

Written on June 28, 2014 at 3:34 am, by Eric Cressey

I'm in Chicago to speak at the Perform Better Summit this weekend, but fortunately, my good friend Chad Waterbury provided this guest post for today. Enjoy! -EC

In 2001, I went with a buddy to Vegas. I wish I could say the trip was replete with all the temptations that Sin City had to offer, but it was strictly business.

At the time, I had a packed personal training calendar that kept me busy from dawn to dusk. Most of my clients were guys that wanted to build muscle, so I had them do a combination of heavy and high-rep training to failure.

That’s how bodybuilding protocols worked back then, and most of them still do today. I made my clients work hard and they trained each major muscle group about twice per week.

Now this is where my Vegas trip comes in.

That year I went to see the Cirque du Soleil show, Mystere. Many of my clients had seen the popular show and they mentioned that I should make a point to attend, mainly because of two heavily-muscled gymnastics that display mind-blowing feats of strength: the Alexis Brothers.

As my brain assimilated what I was seeing. I remember feeling blown away. What astonished me most weren’t the incredible routines they did, even though they were the coolest and most impressive things I’d ever seen.

Nope, I was absolutely shocked by the frequency they had to perform that routine. These guys were doing 10 shows per week!

What the Alexis brothers were doing defied all the “laws” of training and recovery I’d been taught in college, textbooks, and online write-ups. That moment I had an epiphany, if you will: I was going to have my clients train their underdeveloped muscles with a higher frequency. I was determined to figure out just how often a person with average genetics could stimulate a muscle group and still recover.

Eleven years later, in 2012, I had accumulated a huge amount of data on frequent training that I was ready to share. So, I released my High Frequency Training (HFT) training system to teach my audience how to build muscle using this approach.

My approach for HFT was pretty simple. First, you would choose an exercise you could do for anywhere from 12-20 reps before failure. Then you would perform a target number of total reps each day, say, 50. Finally, you would add a rep each day over the course of a few months.

It was a very good system, especially with exercises such as the pull-up, and many people gained a lot of muscle from it.

However, I still felt I could make HFT better. So over the last two years I continued to experiment with different training protocols while taking in the feedback from those who were following HFT.

What did I learn? A whole lot. Now my frequent training plans are shorter, and more specialized for each major muscle group. There are three components for making a frequent training plan work for you.

1. Understand whether a muscle responds best to high or low reps: The biceps won’t grow with high rep training; if they did, collegiate rowers would have massive guns. The quadriceps, however, will definitely grow with high reps – just ask any cyclist.

2. Stimulate the muscle group as quickly as possible: When you start working a muscle more often the last thing you want to do is spend more time in the gym. Plus, if the extra workouts are too long you’ll burn out fast. You must stimulate that muscle as quickly as possible, and it doesn’t take long if you know what to do.

Here’s one example for the pecs:

Push-up Iso-Squeeze: Get in the top position of a push-up, then attempt to pull your hands together as intensely as possible for 10 seconds (any longer than that and you won’t be recruiting the largest motor units).

HFT-pu-pic

Do 5 sets of that iso-squeeze with two minutes rest between sets every other day. It works!

3. Spare the joints: All forms of exercise stress the joints, but some do more than others. If you start doing an overhead triceps extension or leg curl every day, you’ll run into joint problems in a hurry. That’s why my latest muscle-building system, HFT2, incorporates instructional videos so you can learn how to best spare the joints and target the muscles.

As an example. Here’s how I spare the knees for the Goblet Squat:

Keep these three points in mind as you train with a higher frequency and you’ll get much better results.

Note from EC: we've already started experimenting with some of Chad's ideas on the high frequency training front, and I think it has tremendous merit. If you're looking for some direction to take the guesswork out of these applications, I'd encourage you to check out Chad's new resource, High Frequency Training 2, which is on sale through Tuesday at midnight.

HFT2


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