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Exercise of the Week: Dumbbell Reverse Lunge to 1-leg RDL

Written on July 26, 2014 at 6:28 am, by Eric Cressey

If there's one thing I've learned to love in working with older athletes and lifters, it's "joint-friendly" exercises. Obviously, these drills lower the injury risk, but taking it a step further, these are options that allow us to create a great training effect with minimal loading. This exercise of the week is a perfect example - and it also affords some great benefits in terms of building mobility.

Keep in mind that this isn't a "beginner exercise." Rather, you need to be proficient with both the reverse lunge and 1-leg RDL components before you attempt to combine them.

My apologies in advance for how sore this will make you!

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Career Capital in the Fitness Industry: Part 2

Written on July 24, 2014 at 3:48 am, by Eric Cressey

In the first installment of this two-part article, I discussed why "Follow Your Passion" isn't usually very good advice in any realm, but especially in the fitness industry. In case you missed it, you can check it out: Career Capital in the Fitness Industry: Part 1.

To briefly bring you up to speed, author Cal Newport emphasizes that acquiring "rare and valuable skills" is far more important to long-term job satisfaction, as we're more likely to enjoy careers in which we are wildly proficient. These skills are known as "career capital," and we can "redeem" them for improved quality of life - whether it's better pay, more influence within a company, more flexible hours, working from home, or a number of different benefits. As Newport's title related, you need to be So Good They Can't Ignore You.

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Newport's points got me to thinking about what "rare and valuable skills" one needs to be very successful in the fitness industry. I think it's a particularly interesting question, as there are a ton of people that make career changes to enter the fitness industry because (and these are just a few factors):

a) A lot of people love to exercise, so being around exercise all day seems fun.

b) It's perhaps the starkest contrast to a desk job, which many people abhor.

c) Wearing workout clothes to "work" sounds cool.

d) Fitness jobs generally provide more flexible hours, albeit it inconvenient times (you work while others play).

e) There is very little barrier to entry in the fitness industry; anyone can be a personal trainer TODAY, if they so desire.

While a lot of people are able to make enough to "survive"with this transition, it's a big stretch to say that a lot of people THRIVE. Folks who make a ton of money and have outstanding job satisfaction are few and far between.

Not surprisingly, a lot of people fall flat on their faces with this career change. It's usually that they can't get a sufficient, sustainable clientele off the ground, or that they just realize that the new career isn't what they expected it to be. What separates those who manage to succeed, though? Here are the "rare and valuable skills" I see as tremendously valuable for "sustainability"in the fitness industry.

1. Professionalism

This matters in any industry, but it's especially important in the fitness industry, where it's tremendously easy to differentiate yourself because there are so many remarkably unprofessional trainers out there. There are trainers taking calls on their cell phones during sessions, and others who refuse to wear sleeves while training clients. There are coaches who have been using the same program for 25 years, and others who are sleeping with clients. Heck, I once had an intern show up for his first day of work in a Miller Light t-shirt! You really can't make this stuff up.

Call me crazy, but if you want to make a living as a fitness PROFESSIONAL, it might be a good idea to actually act PROFESSIONALLY.

Professionalism isn't something that comes in a day, though. I didn't really appreciate what it meant when I was just getting started in the fitness industry; my views on it have changed over the course of the past 15 years. Image - both your own and that of your business - evolves over time. As an example, it might start with showing up on time and looking the part early on in a career, whereas 15 years later, it might be making sure that your staff doesn't say anything stupid on social media to detract from your professional image. So, you could say that you're actually cultivating a specific kind of professionalism within the fitness industry - and no matter how good a person or hard a worker you think you are, it takes time to build.

2. Versatility

I think this might be the single-most important factor governing success in the fitness industry.

Being versatile enables you to make friends with introverts and extroverts alike. It helps you to work with kinesthetic, auditory, and visual learners. It makes you to be accessible over multiple communication medius: email, phone, text message, and Skype (to name a few). It assists you in managing different personalities on your staff, if you wind up in a leadership position. It makes evolving easier in a very dynamic field. It's what allows you to acquire new skills and become a bigger contributor to a team. One of our Cressey Sports Performance staff members, Chris Howard, is a great example. He can evaluate athletes, write programs and coach - but also has a master's degree in nutrition and is a licensed massage therapist. And, he can make friends with anyone. He's built versatility capital.

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I should note: don't confuse versatility with trying to be everything to everyone. It just means that you'll be able to get better results underneath the specific umbrella where you're most qualified - and chances are that there will be more "umbrellas" under which you can choose to fall. Yes, you can redeem your versatility capital for the ability to pick what you enjoy doing (and that's what Chris has done at CSP).

3. Perseverance

Again, perseverance is important in any career, but it's particularly vital in the fitness industry, where you will have to pay your dues early on. This might include unpaid internships, brutally long hours (including the dreaded AM/PM split), and standing around on hard floors for 12 hours each day. And, you have to realize that in that last hour of the day, no matter how much your feet hurt and you want to go to sleep, you have to deliver the same quality product to clients.

This is why I always laugh on the inside when I hear an up-and-coming trainer complaining about having to work "floor hours" at a commercial gym. They don't realize that every single second they spend on that gym floor - even if they aren't actually training a client - is building a little toughness that'll sustain them over the long haul. It's better to build a callus (have plenty of exposure to being on the floor) than it is to develop a blister (jump into a training position cold turkey, only to wind up with knee and low back pain and a cranky demeanor by the end of your first day).

As an aside, I'll never hire anyone I hear complaining about old bosses or jobs....ever. If that's all that you can think of discussing during a job interview or in a cover letter, you have a negativity problem, lack the ability to walk a mile in another's shoes, and don't really understand how true learning and professional growth takes place.

4. Unique Expertise in a Specific Population

I'm a firm believer that the fitness industry is getting more and more "niched." Athletes are specializing earlier, and winding up with more "specialized" injuries that require specific preventative and rehabilitative training approaches. People are more overweight and unhealthy than ever, and it's given rise to entirely new industries. If you need proof, just consider how many more bariatric surgeries and hip replacements we are doing now than we did 20 years ago! The world is changing, and becoming more specialized. As the somewhat hackneyed saying goes, "generalists starve while specialists thrive."

Here's the problem, though: you have to be a generalist before you become a specialist. It takes years to acquire a skill set broad enough that you can select the areas where you're particularly proficient and leverage them to create a sustainable (and enjoyable livelihood). It's why doctors do residencies and fellowships after they've finished med school course work and clinical rotations! Nobody gets to go directly to a fellowship just because they have an undergraduate degree; they have to earn that right over time. Effectively, they're redeeming career capital to pursue a specialty.

Fitness works similarly. If you haven't taken the time to learn structure (anatomy), function, dysfunction, assessment, and programming in a broad group of clients/athletes, you'll never be prepared to handle a specific population. There is a right and wrong way to move, and you need to appreciate it before getting to how specific individuals deviate from it.

Once you get past this general education stage, though, you can really change the game. Candidly, most of the resumes I encounter for internships and jobs look very much the same. What jumps out at me is when something has a unique specialty that jumps off the page; they demonstrate that they have the potential to add instant value to our business. When they can do that AND fill an existing need we have, it's a great fit.

On our staff, Greg Robins is a great example. When he initially applied, I loved his military background, which made him an instant leader and someone that could oversee our internship program. He also had a track record of building successful bootcamp programs (and got ours off the ground at CSP).

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Since then, he's gotten heavily into powerlifting, attended multiple Postural Restoration Institute courses, and taken a particular interest in hip dysfunction cases and sprint mechanics. He's expanding his skill set in particular realms without diluting the general foundation he'd established. You can't build a pyramid without a strong foundation, but once that foundation is in place, you can do some cool stuff - and cool stuff earns you career capital.

5. A Mental Library

If you haven't heard of Dr. James Andrews, you'd be wise to look him up. Suffice it to say that he's the most renowned sports orthopedist of all time.  I've been fortunate to interact with him at a few conferences and over the phone when he's provided second opinions on MRIs over the years, and he's as good a person as he is a surgeon. Dr. Andrews is widely renowned not only for his surgical skills, but also for his tremendous bedside manner and accessibility.

However, what I think is perhaps even more remarkable - and what makes Dr. Andrews such a sought-after consultant - is the fact that he has an absurd number of case studies compiled in his brain. No matter how ugly and atypical your shoulder, elbow, knee, or hip MRI is, he's probably seen 500 just like it over the years. He can speak to whether these issues respond to conservative treatment, and if so, what the best course of action is. If not, he can speak to whether surgery is warranted, and if so, what procedure is the right fit. You just can't get that with the small town orthopedic surgeon who does two rotator cuff repairs each year, and treated one ACL tear back in 2002. Interacting with a lot of people builds a lot of career capital in your memory "bank."

If you need any proof that being good at what you do is a great predictor of job satisfaction, Dr. Andrews is 72 years old and still going strong. I don't imagine that he needs the money at this point, and he actually does a lot of pro bono outreach work to try to combat overuse injuries in youth sports. Compiling and redeeming career capital put him in a position pursue this mission.

Again, there are parallels in the fitness industry. At risk of sounding overconfident, I get to interact with over 100 throwing shoulders/elbows every single day, so I've built a great sample size from which to draw over the past eight years.

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Some trainers have seen dozens of post-pregnancy cases, cardiac/pulmonary rehab folks, or NFL Combine prep cases . The only way to acquire a fully loaded memory bank is to encounter a lot of people in a specific population.

Closing Thoughts

These are just five examples of where one can acquire career capital in the fitness industry - and there are certainly many more ways to do things. Additionally, under each one of these examples are many specific actions that can build to create a "wealth" of knowledge and experience - "rare and valuable skills" - that can someday surely be redeemed for a career you'll genuinely love. That same success and job satisfaction aren't guaranteed if you simply "following your passion," though, so be sure to take that advice with a big grain of salt.

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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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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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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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7 Strategies for Strength Training with the Minimum

Written on June 20, 2014 at 6:23 pm, by Eric Cressey

Recently, my wife and I vacationed in Italy, and fitness nuts that we are, we frequented several hotel gyms - none of which were particularly well equipped. Here's the one from hotel in Florence; yes, it was just dumbbells up to 10kg.

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Immediately upon leaving, I sent an email to Cressey Performance coach Andrew Zomberg (@AndrewZomberg), who I knew was the guy to write up a post on having a great training effect without much equipment. This is what he pulled together; enjoy! -EC

Greater equipment availability generally yields greater efficiency because in order to induce structural or functional adaptations, you have to “force” the body to do so. Unfortunately, getting to a gym is not always feasible. The good news? Resistance training does not always have to depend on cable machines, power racks, and barbells.

Inaccessibility to gym equipment can be discouraging. The good news is that by creating structured programs and discovering new ways to challenge yourself with progressions, you can easily elicit a comparable training effect, just as if you were in a gym. Here are some options:

1. Body Weight Exercises

Undoubtedly, your body weight is the easiest, most accessible piece of equipment to utilize anywhere, anytime. Allowing for a more natural range of motion, body weight exercises enhance spatial awareness and improve the proficiency of movements since no other load is being used.

Progression: Alter the range of motion by increasing the total distance of the movement. For example, when doing a push-up, rather than keeping your feet in contact with the floor, try elevating them to increase stability demands of the core as well as the shoulder girdle. You can also add isometrics to any bodyweight exercise at halfway points and end ranges to impose added stress. You can use tri-sets to keep rest periods short and work in some bonus mobility work.

Sample Bodyweight Workout

Perform each tri-set three times:

A1) Body-Weighted Squats
A2) Push-up
A3) Wall Hip Flexor Mobilizations

B1) Reverse Lunge
B2) Prone Bridge Arm March
B3) Rocking Ankle Mobilizations

C1) 1-Leg Hip Thrusts off Bench
C2) Side Bridge
C3) Split-Stance Kneeling Adductor Mobilizations

2. TRX Suspension Training

Easily portable, this piece of equipment can be anchored almost anywhere and targets virtually every muscle group. The TRX suspension trainer is a great tool for full-body awareness, as most of the exercises call for optimal body alignment from head to toe. It also places a significant emphasis on the core by challenging your ability to resist unwanted movement in every plane of motion at the lumbar spine.

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Progression: Lengthen the lever arm to reposition your center of mass further from the anchor to increase the total range of motion. Or, slow down the lift to create a greater time under tension effect thus imposing muscular damage for hypertrophy gains.

Sample TRX Workout:

Perform three times through, resting two minutes at the end of each "round."

TRX Anti-Rotation Press: x 8/side
TRX Inverted Row: x 10
TRX Bulgarian Split-Squat: x 8/leg
TRX Push-up: x 8
TRX Fallouts: x 10
TRX Overhead Squat: x 8

On a related note, if you haven't checked out EC's article, 10 Ways to Progress an Inverted Row, it's definitely worth a read!

3. Dumbbell and Kettlebell Exercises

Often found in hotel gyms, these are very affordable for the home or office and provide a wide range of exercise selection. Their biggest advantage is they provide enough options to gain a solid training effect. If the weight selection is too low, you can use higher volume schemes and minimize rest periods. When completing these complexes, execute the exercises without dropping the implement to increase the overall intensity.

DB Progression: Use stability balls, or half and tall kneeling positions to create a greater instability factor. Or, focus on the eccentric portion by taking a few more seconds to lower the weight in order to stress the muscle.

KB Progression: Turn the kettlebell upside down to a “bottoms-up” position to change the dynamic of the exercise. By moving the object’s center of mass further from the rotation (your wrist), you create more instability, forcing co-contractions of all the muscles of the upper extremity.

Sample Dumbbell Workout:

Perform three times through, resting two minutes at the end of each "round."

DB Goblet Squat: x 8
DB Renegade Row: x 8/arm
Offset DB Split-Squat: x 8/side
1-Arm DB Floor Press: x 10/arm
DB Prone Arm Marches: x 6/arm
DB Burpees: 3 x 15

Sample Kettlebell Complex:

Perform three times through, resting two minutes at the end of each "round."

KB Front Squat: x 6/side
KB 1-Arm Row: x 8/arm
KB 1-Arm, 1-Leg RDL: x 8/leg
Half-Kneeling 1-Arm KB OH Press: x 10/arm
KB Swings: x 20
1-Arm KB Bottoms-up Waiter’s Carry: x 25 yards/arm

4. Resistance Bands

Very portable, bands are inexpensive and create an accommodating resistance effect. In other words, where you are biomechanically the weakest, the band will reduce its level of tension at that given position. The same effect will occur as you become biomechanically stronger; the level of tension will increase at that specific range. Bands also allow for direct arm and hip care for deeper muscles that provide the adequate stability for these multi-planar joints.

Progression: Play around with your base of support. Utilizing a narrow stance or tall kneeling position will alter the stability demands, making it more challenging to maintain joint neutrality. Or, add isometrics at the end range by holding the contraction for 5 seconds.

Sample Band Workout:

Perform three times through, resting two minutes at the end of each "round."

Overhead Band Squats: x 10
Band-Resisted Push-up: x 10
Side-Bridge w/Row: x 8/arm
X-Band Walks: x 12/side
Standing Split-Stance Vertical Anti-Extension Press: x 12
1-arm Band Rotational Row w/Weight Shift: x10/arm

5. Medicine Balls

Affordable and found in many hotel gyms, these are great for linear and rotational power, given how quickly you must produce force for maximal output, and how the stretch-shortening cycle plays into each exercise. Medicine balls are also good for core activation due to their emphasis on optimal alignment with overhead and rotational patterns.

Progression: Speed up the movement to increase your heart rate and enhance your power skills. Or, simply add more volume to the complex.

Sample Medicine Ball Workout:

Perform three times through, resting two minutes at the end of each "round."

Overhead Med Ball Slams: x 12
Rotational Scoop Toss: x 8/side
Side-to-Side Overhead Slams: x 8/side
Tall Kneeling Chest Passes: x 12
Hip-Scoops to Wall: x 12

6. Gliders

Very portable, gliders (our favorite is the ValSlide) can conveniently be replaced by household items - like furniture sliders or even towels - if you're in a pinch. Given their size and usage, these disks provide a tremendous amount of direct and indirect core work, since most of the exercises force you to fight against gravity in an anti-extension and anti-rotational manner. Gliders also improve stability due to the unnatural surface environment on which each exercise is performed.

Progression: Change your base of support by elevating an arm or leg off the floor. Decreased points of stability will call for greater concentration of the core in order to maintain optimal spinal alignment during each movement. If accessible, add an external load such as a weighted vest for a real challenge.

Sample Glider Routine:

Perform three times through, resting two minutes at the end of each "round."

Reverse Lunges: x 8/leg
1-arm Push-up: x 8/arm
Leg Curls: x 12
Bodysaws: x 10
Mounting Climbers: x 30 seconds

7. Stability Ball Exercises

A staple in most hotel gyms and very affordable for home or office use, stability balls provide a level of volatility that challenges your strength. Basically, in order to combat the dynamic perturbations of stability balls, additional muscles must co-contract to prevent joint deviations.

Progression: Elevate your feet or attempt pause reps at the end range to make the unstable environment even more challenging. Or, create additional perturbations by having a training partner hit the ball in different directions in an effort to knock you off your stability during the lift.

Sample Stability Ball Workout:

Perform three times through, resting two minutes at the end of each "round."

Elevated Push-ups: x 8
Leg Curls: x 10
Stability Ball Rollouts: x 10
Dead Bugs – arms and legs: x 6/side

A Few Notes

  • Be sure to invest a few minutes with soft-tissue work and ground-base and dynamic movements to prepare your body for the workout and prevent injury.
  • Be mindful of areas that need more emphasis than others. For example, structural balance is a common issue due to postural adaptations. Placing more emphasis on the posterior chain and upper back will reduce the overused areas and still provide a solid training effect.
  • Select "casual" rest intervals for most programs. But if you decide to create a greater disturbance, reduce the rest time. Just make sure the load is relatively low so form is not compromised. For complexes, the goal is not to put the object down until you have completed the entire round of exercises prescribed!
  • Make an effort to log your workouts. Noting your exercise selection, volume, load, and tempo will spare time in programming your next workout so you do not backtrack but rather progress.

Give some of these ideas a try next time you're in an "equipment pinch" and I think you'll find them to be a lot harder than they look!

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Strength and Conditioning Stuff You Should Read: 4/24/14

Written on April 24, 2014 at 5:58 am, by Eric Cressey

Here's this week's list of recommended strength and conditioning reading:

5 Reasons Why There Are So Many MLB Tommy John Injuries - Mike Reinold posted this blog earlier in the week, and it's spot on. And, if you think this is good, you'll love what Mike and I cover in Functional Stability Training of the Upper Body, which will be released in just a few weeks.

An Interview with Eric Cressey - Robbie Bourke interviewed me for his Podcast recently, and it was just posted. I love Podcasts because you can just throw them on in the background while you're driving, preparing food, or doing something else.

CP Client Spotlight: Chuck Abdalian - Chuck's one of our favorite Cressey Performers, so it was about time that he got featured in a client spotlight!

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How Tech is Helping Us Get in Shape

Written on April 3, 2014 at 9:22 am, by Eric Cressey

Today's guest post comes from Jared Harris, who offers a change of pace to the typical EricCressey.com "programming." -EC

As a guy who loves technology and who tries his best to stick to a solid workout routine, I'm elated by a new trend among developers to include fitness-related features as a part of gadgets. According to a new study by CEA, consumer interest in purchasing wearable fitness devices in 2014 is expected to quadruple. The study also asserted that 75 percent of online U.S. consumers now claim to own a fitness technology product. Compare this from 61 percent in 2012, and clearly more of us are wanting to use our tech to help us get fit.

Traditionally, tech and getting in shape haven't gone hand-in-hand, especially when it comes to mobile gadgets. Playing or doing work on our phones is often a stagnant activity, one perfectly suitable for lounging on a couch. But that's all changing, and like a lot of things in the tech world, it's happening fast. This growing sense that technology and fitness don't have to be isolated from one another is helpful for guys like me who need as much encouragement as we can get to work out. Because, as many can attest to, getting in shape is quite difficult. Having my gadgets geared towards fitness is just another incentive for me to get off the couch and get moving. From fitness trackers like the Notch Body Tracker and Atlas Wearables to gadgets that give athletes real-time data about their performance (like the Zepp Sports Sensors), more and more devices are being aimed at improving the health of consumers.

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This year's CES (an annual global consumer electronics and consumer technology trade show) recently featured fitness tech in a huge way, with 30 percent more floor space dedicated to the digital fitness show floor, as compared to CES 2013. The larger focus makes sense, given that big companies are getting into the fitness game. For instance, according to Verizon Wireless, Samsung has included a number of health-related features in their S Health technology for their upcoming Galaxy S5 phone. S Health is a "first–of–its–kind mobile health platform that tracks your life right down to your heartbeat" by working with the built-in heart rate monitor that sits on the back of the phone.

And you have probably seen the fitness apps. Pedometers, diet trackers, weight training apps, healthy recipe apps, and more are found in the app stores for both Android and iOS devices. There's even an app that helps you find seasonal produce grown on regional farms. One app I particularly liked was Zombies, Run!, which turns a regular jog into a thrilling experience where you run from zombies and save your base—like a real-life video game. Gyms and fitness centers are finding uses for apps, too; they allow you to find specific classes and class times, and view promotions. Plus, a lot of these apps are free or will only cost you a couple of bucks.

All this new technology is making it more convenient to get into shape. I, for one, am looking forward to where this new direction in technology will go.

About the Author

Jared Harris is a writer, husband, and lover of technology. And he still plays Nintendo 64 games, often winning any race against his wife in Mario Kart 64 (as long as he uses Yoshi).

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Strength and Conditioning Stuff You Should Read: 4/2/14

Written on April 2, 2014 at 7:52 am, by Eric Cressey

It's time for this week's list of recommended strength and conditioning.

Opening Day Musings: Are You Willing to Put in the Work? - I wrote this post on Opening Day, 2012.  It might be two years old now, but the message still holds true.

Interview with Carlo Alvarez - This isn't exactly "reading," but the content is fantastic.  Carlo Alvarez, the Director of Sports Performance for the Pittsburgh Pirates, shares some great insights on what professional baseball is really like, and what up-and-coming strength coaches can do to improve.

PRI Cervical-Cranio-Mandibular Restoration Course Review - Kevin Neeld recaps his experience with this Postural Restoration Institute course.  It's on my list of "things to attend" in the next year.

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How to Build Back to Overhead Pressing

Written on March 27, 2014 at 7:11 pm, by Eric Cressey

With all the shoulders I've seen over the years, I've stumbled onto quite a few key "take-home" points. Today, I'd like to share one observation I've made. First, though, I have to tell a quick story to set the stage.

Like a lot of guys with shoulder problems, I miss being able to overhead press, so I've taken to experimenting with a lot of different approaches to see how I can at least "get close" to working it back in.  Last year, I talked about how landmine presses had been working as a nice "bridge" between overhead work and true horizontal pressing exercises.  Check out the coaching cues:

The arm path on a landmine press really isn’t much different than an incline press – so why does the incline press hurt so much more for those with shoulder pain in their injury history?  Having the shoulder blades pinned against a bench limits their ability to freely upwardly rotate; they're stuck in scapular downward rotation. 

This year, to take it a step further, I played around a lot with bottoms-up kettlebell overhead carries and pressing, and my shoulder did great with them.  With this drill, you teach people where an appropriate “finish” position is, and then you can work backward from it.

The next progression would be a 1-arm bottoms-up KB military press:

The unstable bottoms-up position shifts more of the muscular contribution to joint stability than actual force production, so you can get to positions pain-free that would otherwise be really uncomfortable.

Assuming you don't have shoulder pain, these are two good progressions to try to see if you're really cut out for overhead work.

Looking for more shoulder insights?  Check out Optimal Shoulder Performance, our popular DVD set that bridges the gap between rehabilitation and high performance.

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