Stuff You Should Read: 8/10/09

Written on August 10, 2009 at 5:30 am, by Eric Cressey

A few good reading recommendations for this week…

Sucker Punch: Alwyn Cosgrove – This is a fantastic interview at T-Muscle with one of my best friends and mentors in the industry.  Alwyn calls it like he sees it (which is sadly becoming less and less common in this industry).  He even gives some schmuck named “Cressey” a shout-out in the interview.

The Influence of Strength and Power on Muscular Endurance Test Performance – This recent study from the Journal of Strength and Conditioning Research confirms what we already know – but also gives a quantifiable number for which we can shoot when training for something like the 225 bench test – or even in dealing with endurance athletes.  Here are the sentences I like the most:

“…the current research suggests that the initial goal of a training program to enhance muscular endurance should be to increase maximum strength to a point that the specific load being lifted during repeated actions is less than 40% of the individuals’ 1RM. Subsequent training should then focus on maintaining maximal strength levels and improving local muscular endurance in the specific task.”

So, if your goal is to get better on the 225 bench press test, unless you’ve got a 562.5-pound bench press, it’s still going to help you to train for maximum strength.

And, more significantly to what we see on a daily basis, you need to get fit to run, not run to get fit.  A 200+ pound woman who takes up jogging as her initial form of exercise to lose weight is just asking to get hurt because she is far too weak for the load (at least 800 pounds of ground reactive forces) that is imposed on each leg with each stride.

Someone like this would be better off focusing on programs like Afterburn or Warp Speed Fat Loss – which focus on using resistance training, interval training, and nutritional modifications to get unwanted weight off folks.

It’s impressive how I brought this entire blog post back to Alwyn in a big circle, huh?

Stuff You Should Read: 3/24/09

Written on March 24, 2009 at 1:02 pm, by Eric Cressey

This week’s “worth checking out” list:

Five Resistance Training Myths in the Running World

Bill Hartman Tips Part 1

Bill Hartman Tips Part 2

Ask EC: Installment 1

Written on January 27, 2008 at 9:35 am, by Eric Cressey

By Eric Cressey

Q: I know that you’re a proponent of DB Isometric Split Squats for extended periods of time. I can only manage 15 seconds on both legs with no weights. I feel that this is pretty pathetic in light of my performance on other exercises, which tends to be quite good. So, to get that time up more and to start using weights, should I simply hold the position as long as I can and look to get up to 60 seconds? Or would I be better off doing ski-squats against the wall more often until the hold strength builds up?

Also, when I’m doing the exercise, I feel the exercise more in the elevated leg in the quads. It’s not up that high ,but I am sinking pretty low to get the required angle. I’m 6′ 2″.

A: Definitely stick with the Bulgarian EQIs; your endurance will pick up in no time. Remember, although muscular endurance is an added bonus of the exercises, this is more about working on active flexibility. I work with several guys each week that are 7-feet tall or very close to it, and they can all get it done; at 6-2, you shouldn’t have a problem once you find the right position. You should feel it in your hip flexors on the elevated leg; if you’re feeling it in the quad of that leg, it means that you’re exerting too much force on the foot on the bench instead of allowing your hips to sink down while keep the back leg extended (or close to it). Drive your front heel into the ground and contract your glutes hard, pulling the chest up and shoulder blades back and down. Make sure that your knee is directly above your foot and your weight is on the heel.

Q: Thanks to your advice on taking care of primary subacromial impingement, my pain is gone and I’m ready to get back to work on my pressing strength. I’m not sure how to reintegrate benching and overhead pressing. I definitely don’t want to reaggravate the injury; any suggestions?

A: You’re correct that it isn’t a good idea to jump right back into things with full range of motion and loading. I favor the following progession (although slight medications in rapidity of progression are always made based on symptoms):

Body Weight Push-up > Weighted Push-up > Cable Crossover from Low Pulley > Cable Crossover from Hip Height > Neutral Grip DB Floor Press > Neutral Grip Decline DB Press > Pronated Grip Decline DB Press > Barbell Floor Press > Decline Barbell Press > Flat DB Press > Incline DB Press > Barbell Bench Press > Barbell Incline Press > DB Military Press > Barbell Military Press/Push Press > Behind the Neck Presses

Note: Some trainees don’t even need to go as far as the end, as the cost:benefit ratio for loaded behind-the-neck exercises is way out of whack for some people post-injury.

The rationale for these progressions are:

a) The scapular and humeral stabilizers are most effective in closed chain positions.(justifying the push up).

b) Impingement symptoms are most likely to be aggravated with flexion and/or abduction of the humerus beyond 90-degrees.

c) Traction (pulling the humeral head away from the glenoid fossa, as with a cable crossover) is less traumatic to the previously injured muscles than approximation (forcing the humeral head into the fossa).

d) Internal rotation (as seen with pronated grips) mechanically decreases the subacromial space, increasing the risk of re-injury.

With this progression, I like to start recovering trainees off with long eccentrics in the 6-8 rep ranges. In many cases, high-speed movements like speed benches and push jerks can be the most problematic, so I avoid these early on. It’s important to pay attention to not only how the shoulder feels during the exercise, but also what you feel in the 12 or so hours afterward. If you’re hurting, you’ve likely jumped the gun on your rehabilitation.

During this time, keep up working hard to strengthen your scapular retractors and depressors and the external rotators of your humerus. In fact, your volume on these exercises should still be greater than that of internal rotations and protractions. Ice post-exercise and don’t do too much too soon, and you’ll be back on track in no time.

Q: I’m working my back from a shoulder injury, and wanted to know if you think it would be feasible to do a little external rotation and scapular retraction work each day? While I’m not feeling any pain, I can still tell that my stabilizers are pretty weak.

I have been alternating between rowing movements and face pulls each day as of late along with doing some sort of RC work each day (external rotations, 90 degree prone rotations, prone trap raises, band work, etc). Is this too much in your opinion or is it fine?

I’m talking like 3×15 of rowing/face pulls and maybe 3 exercises of 3-4×15 of RC work per day (light weight obviously). Or would it be better to just do everything 3-4 times per week. I just figured I would divide the volume up throughout the entire week.

A: I think it would definitely be advantageous to do some every day, although your loading and set/rep parameters could use some revisions. Try loading the movements in the 6-10 rep range once a week, and then hitting them with lighter weights in the 12-15 rep range on another day. On the other five days, just do some work with the theraband and/or light dumbbells to get the blood flowing. These are really small muscles, so you have to go out of your way to promote bloodflow and, in turn, healing. It certainly won’t hurt to get them “activated” so that they’re firing on all cylinders when you get back to your compound movements down the road.

Q: After reading your article in the October issue in Rugged, I have a question or two.

In healthy individuals, are you saying you do NO “direct” local (deep) ab work. i.e. plank, “thin tummy?” It seems as if the trainee gets plenty of local ab work w/ exercises like the DL, squats etc, but I don’t know if “direct” ab work is mandated. I am still confused about this, even know I’ve read countless articles relating to this topic.

A: Be careful with your classification scheme; I wouldn’t classify tummy sucking with plank exercises. The cues I give to my athletes on plank exercises are to brace as if someone is about to kick them in the stomach (much like you would push out when squatting and deadlifting). The training effect is markedly different with this approach than with sucking in the tummy. In short, bracing makes you strong, and tummy sucking makes you look and perform like a wanker.

You are, however, correct in saying that I think attempting to isolate the TVA in healthy individuals is a bad idea from both a training economy and potential harm standpoint. This training time would be better spent on other things, most notably multi-joint exercises and mindlessly gawking at gorgeous women in sports bras and spandex shorts.

Q: First of all, let me tell how much I enjoy your no-nonsense, information filled articles. It’s great that people like you are writing about various posture related, biomechanics issues.

I have a problem to which I have not been able to find a solution here in India. I have over-pronation in both feet, resulting in low reactive force output plus patello-femoral pain if I run long distances. Aside from getting orthotics, is there anything else I can do about this over pronation.

A: It really depends on whether the cause is structural or functional. You state that you have over-pronation in both feet, but don’t allude to whether the feet have been flat for your entire life or if it’s something that’s kicked in as a result of movement dysfunction.

From a structural standpoint, orthotics are really your only bet; the structural abnormality will dictate how the orthotic is shaped.

From a functional standpoint, you need to determine if you have weakness in a decelerator elsewhere that’s forcing the extra pronation in order to compensation. The external rotators of the hip (especially the gluteus maximus) and quadriceps are notable possibilities. Don’t forget the dorsiflexors, either.

Five Resistance Training Myths in the Running World

Written on January 1, 2008 at 6:37 pm, by Eric Cressey

To some, resistance training is the Rodney Dangerfield of the running community; it gets no respect. To others, it’s like Tom Cruise; runners think it might be useful, but it just doesn’t make any sense to them. And then, there are those to whom resistance training is like Abraham Lincoln; it’s freed them from being slaves to ineffective programming. As a performance enhancement specialist who has a lot of “Abe” endurance athletes under my tutelage, I’d like to take this opportunity to bring the Rodney and Tom runners in the crowd up to speed. With that in mind, let’s look at the five most prominent myths present in the running community with respect to resistance training

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Weight Room Workouts for Cyclists: Part 2

Written on January 1, 2008 at 4:49 pm, by Eric Cressey

As we learned in part one, cyclists can gain an advantage by training off the bike. The corrective exercises presented here work toward increasing performance strength, allowing you to deter injuries and stay in the saddle longer.

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Weight-Room Workouts for Cyclists: Part 1

Written on January 1, 2008 at 4:41 pm, by Eric Cressey

Cyclists spend thousands of dollars on precise training and nutrition protocols, seek out the best equipment and supplements, and look to find the best training groups to push them to the next level. However, in spite of their enthusiasm and commitment, very few cyclists are taking advantage of valuable training off the bike. This three-part series outlines six key exercises that not only optimize performance, but will keep you healthy for the long haul, as well.

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