Cueing: Just One Piece of Semi-Private Training Success – Part 1

Written on July 22, 2010 at 5:00 am, by Eric Cressey

With the boom of semi-private training in recent years, there has also been a boom of questions from fitness professionals on how on Earth it is logistically possible to train several people when they may all come from different backgrounds and have different needs. Back in 2006, I was one of those people – so I can certainly speak from perspective.

I did almost all one-on-one personal training for about a year from the summer of ’05 to the summer of ’06, when I moved to Boston and went out on my own as an independent contractor. When I arrived in Boston, all these questions on how to make it work in the semi-private model were rattling around my head. Admittedly, I entered this model cautiously, doing 50/50 private and semi-private training as I got my feet wet with it.

By July of 2007, when I opened my own facility, every client was involved in the semi-private model and loving it for the affordability, camaraderie, and increased training frequency it afforded. It took time, but I’d learned the ropes. Now, three years in, I’ve taught it to an entire staff, plus the 22 interns we’ve had since we opened our doors.

Looking back, I had been an idiot. I’d spent the overwhelming majority of 2003-2005 in college strength and conditioning settings – watching 18-22 year-old athletes thrive in a semi-private model (in the weight rooms, on the field/court, in the athletic training room, and in their courses and study halls). During my undergraduate years, I’d done an internship in cardiac and pulmonary rehabilitation, where I watched people rehabilitate from near-death experiences – in a semi-private model. Physical therapy? Semi-private model. And, as Alwyn Cosgrove reminded me, his cancer treatments were done in a semi-private format – and he’d beaten Stage 4 cancer twice. There must be something to that.

What was I missing, then?

Very simply, I thought that “cueing” and “coaching” were synonymous.

Basically, “cueing” amounts to knowing what to say, when to say it, and to whom to say it in order to elicit a desired change from a client. Ask anyone who has been successful in this industry, and they’ll tell you that your cues get better as you become more experienced as a coach. It’s why my staff and I can teach a new exercise to a client much faster than an intern can; we’ve built our “cueing thesaurus” to know what to say – and what to say as a modification if the first cue doesn’t get the job done.

No doubt, having a good “cue” arsenal is huge. It’s essential for us in the first 8-12 weeks when we’re intensively teaching new clients technique and getting them ingrained in our system. If done correctly from the get-go, good cueing sets a client up for tremendous future success. If they know what “chest up” means on a deadlift, they’ll get it on a lunge, split-stance cable lift, or medicine ball drill.

And, for me, this speaks volumes for why client retention of those who have been with us for 2-3 months or more is so imperative; they become “students of the game” and are actually easier to coach because they have more experience and a bigger exercise pool from which to draw because a) they’ve learned compound exercises (or derivatives of those exercises) and b) we’ve ironed out a lot of their imbalances. As a cool little story, since the summer of 2007, I’ve been training a kid who is has just finished his freshman year on a scholarship to pitch for a PAC-10 powerhouse. I know his college strength coach now – and he told me that this pitcher is like having an additional strength coach in the weight room. You want clients like that – because it means that you just have to write good programs, crank up the music, and continue to develop the friendships you’ve built with them.

In reality, though, it isn’t always that easy. Cueing is just one piece of the coaching puzzle – and those other factors will be my focus in Part 2.

- Eric Cressey

Thursday Poll: Are Some Athletes Really THIS Stupid?

Written on September 17, 2009 at 10:22 am, by Eric Cressey

One of my pro guys came in wearing these socks the other day.  Look closely and you’ll see that they’re actually labeled “R” and “L.”

I’ve heard of dumbing things down for athletes, but this might be a bit over the top.  Hmm…

Post your thoughts below.

(FYI, I should qualify this post by saying that this athlete is not an idiot; he actually picks things up really quickly)

You Ain’t Got No Meat — Build Up Your “Mirror Muscles”

Written on July 7, 2009 at 7:13 am, by Eric Cressey

Feel like swallowing some bitter truth today?

Okay Spunky, first strip down to your Power Rangers shorts. Now grab a compact from your girlfriend’s purse and sashay over to the full-length mirror on the back of her bedroom door.

Face away from the full-length mirror and use the smaller mirror on her compact to eyeball your backside — your entire backside from the top of your shoulders to several clicks south of Glutesville.

Personally, I’d also use one of those cardboard boxes with a couple of pinholes in it, the kind that kids use during solar eclipses to keep from going blind, because what you see might scar you emotionally and physically.

Continue Reading…

- Eric Cressey

Cressey’s Favorite Strength Exercises

Written on April 7, 2009 at 2:16 pm, by Jon Boyle

We see everything at Cressey Performance. While just about 70% of our clients are baseball players, we also have everything from Olympic bobsledders and boxers, to pro hockey players and triathletes, to 69-year-old men who bang out pull-ups like nobody’s business.

Obviously, certain athletic populations have specific weaknesses that need to be addressed. Soccer and hockey players and powerlifters tend to have poor hip internal rotation. Basketball players don’t have enough ankle mobility. Baseball pitchers need to pay more attention to scapular stability, posterior rotator cuff strength, and glenohumeral (shoulder) internal rotation range of motion.

Continue Reading…

The Seven Habits of Highly Defective Benchers

Written on March 5, 2009 at 6:52 pm, by Eric Cressey

In my line of work, I get to see a lot of pitching instructors and hitting coaches. Some have the unbelievable ability to really get through to kids and make them great. On the other hand, there are some that flat-out suck.

As I’ve seen these two ends of the spectrum, I’ve come to realize that the best guy to teach you a curveball is rarely the one who has had a dirty 12-to-6 breaking ball since he was in seventh grade. Rather, the guy that can teach you the most is the one who struggled with his curveball for years and tried everything to even turn it into a mediocre pitch.

Continue Reading…

Mythbusters Vol 1

Written on March 4, 2009 at 10:02 am, by Eric Cressey

Let me be clear about one thing: with the possible exception of anything that comes out of Larry King’s mouth, there are no unimportant interview questions. Every question or comment serves a purpose, whether it’s to get the interviewee to open up, show emotion, unleash new information, or just get back on track. Everything matters.

But I recently learned that sometimes I should just let the guy ramble. If he wants to rant, my job is to shut up and make sure the tape recorder keeps rolling.

Most of the guys I interview are great at going off on tangents. And while the resulting transcript is often a jumbled mess of opinion, applied research, and hard-earned experience, occasionally I get something unexpected: an idea for a completely different article based on the unrelated information or opinion. To paraphrase Rod Stewart, every tangent tells a story.

This is a collection of those tangents and tidbits from Dave Tate, Chris Bathke, Matt McGorry, Eric Cressey, and Craig Weller.

Continue Reading…

Maximum Strength

Written on December 30, 2008 at 9:22 am, by Kevin Larrabee

Maximum Strength:

Get Your Strongest Body in 16 Weeks

with the Ultimate Weight Training Program!

“Eric Cressey’s cutting-edge four-phase program, featuring constant progression, variation, and inspiring goals, keeps you focused on increasing strength along with muscle mass, helping you achieve the fittest, most energetic, and best-looking body you’ve ever had – with fewer hours at the gym.”

Results speak much louder than words, though; featured below are testimonials from the initial group of nine “guinea pigs” for the program:

“One of my problems in designing workouts for myself was choosing the protocols. Strength, muscle growth, endurance, frequency, reps, sets, exercises, etc…there are just too many factors to balance, especially on top of a busy schedule. Too much of one thing usually resulted in an aching injury, or joint pain for a few days. Overtraining was common for me.

“I have to say that the best part about Cressey’s training system, in my opinion, is the balanced approach. I do not leave a workout feeling like I have pushed a muscle group beyond its ability to recover. And I like hitting upper and lower body twice a week. Training the ancillary muscles has kept me from having any aches or pains since starting the program. My shoulder has not hurt for months. My knees feel great. I feel like the exercises selected, the volume of work, and the mobility warm-ups are doing their job: keeping me healthy, in great shape, and in the gym.

“On the Maximum Strength program, I have actually improved all of my test numbers, my posture and joint health, and I feel stronger and healthier – all in spite of the fact that I’ve been busier at my job than ever before. I also feel that I look better than I have for many years. I was very happy with my results!”

Chris Paul – Danbury, Connecticut

Added five pounds of body weight, increased broad jump by six inches, box squat by 80 pounds, bench press by 30 pounds, deadlift by 50 pounds, and 3-rep max chin-up by 10 pounds.

“The Maximum Strength program took me to the next level of performance with my lifting. After using a variety of programs focusing on fat-loss and hypertrophy and having limited results from them it was great to see such solid increases in strength and physique changes from the program. In addition, the program focus on dynamic flexibility and foam rolling has resulted in an injury free training cycle and major flexibility and posture improvements. I would highly recommend this program and book to anyone wanting to make real progress with strength, performance and body composition.”

Dan Hibbert – Calgary, Alberta

Increased body weight by 14 pounds, broad jump by seven inches, box squat by 80 pounds, bench press by 30 pounds, deadlift by 70 pounds, and 3-rep max chin-up by 27.5 pounds.

“Bumps, bruises, dedication and commitment have lead to amazing gains in both strength and mobility. The Maximum Strength program is for anyone who has a desire to be better in their physical conditioning tomorrow than they are today. It is well written program that provides a variety of exercises and training parameters that keep you interested in going to the gym. Each month of the 4-month regime was a new break through and, in many cases, plateau-busting gains. Four months of your time is an easy investment to make in a program of this caliber.”

Gabe Wilson – Houston, TX

Gained 12 pounds, added 55 pounds to his box squat, 35 pounds to his bench press, 30 pounds to his deadlift, and 27 pounds to his 3-rep max chin-up.

About Maximum Strength:

-Co-authored by veteran fitness journalist, Matt Fitzgerald, who is renowned for his humorous writing style and ability to relate complex training strategies in simple terms

-4 progressive four-week phases designed to make you feel stronger and more athletic than ever before

-Each phase is complete with mobility warm-ups to keep you healthy and prepare you to train safely and effectively

-Recommendations for supplemental cardiovascular training based on YOUR body type

-Nutritional guidelines to follow to optimize performance

-A chapter on important considerations on how to plan your own future training

-Tips on mental preparation for training

-256 pages

-Over 200 illustrations to accompany in-depth exercise descriptions

-Foreword by world-renowned nutrition expert, Dr. John Berardi

“I’ve lifted for a long time now – but I have never trained until now. I was lifting like a bodybuilder to be an athlete and while it helped at first, it hurt in the long run. If I had this program when I was younger I think I would have been much better off. The mix of mobility and soft tissue work has helped me with all my old injuries and the periodization has helped me stay stronger for longer than ever before. The Maximum Strength program helped teach me a lot about how to train for a long-term goal and it will help me even more in the future.”

Ryan Gleason – Derby, Connecticut

Lost seven pounds and 4% body fat, increased broad jump by seven inches, box squat by 90 pounds, deadlift by 60 pounds, and 3-rep max chin-up by 15 pounds.

“I was sick of messing about in the gym, changing programs every week to some different one I saw online, I was stuck on the same weights on the same lifts for ages. Eric’s program helped me focus on building strength, which has always been my main aim. I still play a lot of recreational rugby and I’m 100% certain that I’m stronger and better at it thanks to the program. Eric’s program covers all the bases: strength, conditioning, and mobility. I was extremely impressed.”

David O’Neill – Cork, Ireland

Gained five pounds of body weight while dropping body fat percentage, and increased broad jump by six inches, box squat by 55 pounds, bench press by 22 pounds, deadlift by 33 pounds, and 3-rep max chin-up by 11 pounds.

What those “in the know” are saying about Maximum Strength:

“Eric does an outstanding job of pulling from multiple disciplines to maximize athlete performance. No fancy machines or gimmicks – just barbell, dumbbell, and body weight movements that are proven to be effective. Maximum Strength is a must-read for anyone serious about increasing their maximal strength and overall performance.”

Sal Alosi – Head Strength and Conditioning Coach, New York Jets

“Maximum Strength is a guide for those who truly want to make meaningful changes to their bodies. Eric Cressey has created a program that will challenge any individual to push themselves to levels they have never been before. In the years that I have known Eric, his goal to help people achieve maximum performance and get the most out of their bodies has never wavered.”

Michael Irr – Head Strength and Conditioning Coach, Charlotte Bobcats

“Maximum Strength is a must-read for any person that is serious about changing their body. The easy-to-follow, detailed program is sure to deliver fantastic results!”

Shawn Windle – Head Strength and Conditioning Coach, Indiana Pacers

And for Those Looking to Drop Body Fat?

“To say that I was very pleased with the results of this program would be an understatement. The active recovery and stress management approaches always had me ready to go for the next training session, when in years past I was constantly feeling run-down and less enthusiastic about training. The mobility work really helped me improve my form. This program encompasses so much that is needed for proper training, yet manages to focus it all together to yield the best results I have ever experienced. Now, at the end of the program, I’m much leaner and the strongest I’ve ever been.”

Jeremy Lisenby – Rowlett, TX

Lost 2.5 inches off his waist, and added 6 inches to his broad jump, 30 pounds to his box squat, 15 pounds to his bench press, 40 pounds to his deadlift, and 12 pounds to his 3-rep max chin-up.

“Not only did I improve my strength on all major lifts, I also lost a significant amount of body fat and became much leaner in the process. My body composition progress became evident to me when I had to have my business suit pants taken in by a tailor (usually, the opposite occurs). Needless to say, I was pleased.

“One of the most significant changes I noticed throughout this program was my increase in mobility. When I woke up in the morning, I didn’t feel as stiff and creaky as I had in the past. I also didn’t take as long to get properly warmed-up before a workout. Overall, I just felt stronger and more focused.

“Finally, I would say that even during the tough days, and weeks, one of the motivators was that I knew the program was written by Eric. I’ve read his articles and witnessed the results he can get for his clients. Throughout the entire program, I felt confident that what I was doing was not only safe, but effective.”

Jake Chatterton – Onslow, Iowa

Lost 11 pounds while increasing broad jump by 19 inches, box squat by 50 pounds, deadlift by 15 pounds, and 3-rep max chin-up by 10 pounds. Anytime you can drop significant amounts of body fat while actually gaining strength, you’ve done an awesome job!

So Who is this Cressey Guy, anyway?

Eric Cressey, MA, CSCS is the president and co-founder of Cressey Performance. Specializing in athletic performance enhancement and corrective exercise, Cressey is a highly sought-after coach for healthy and injured athletes alike from youth sports to the professional and Olympic ranks. Behind Eric’s expertise, Cressey Performance has rapidly established itself as a go-to high-performance facility among Boston athletes – and those that come from across the country and abroad to experience CP’s cutting-edge methods.

Cressey received his Master’s Degree in Kinesiology with a concentration in Exercise Science through the University of Connecticut Department of Kinesiology, the #1 ranked kinesiology graduate program in the nation. At UCONN, Eric was involved in varsity strength and conditioning and research in the human performance laboratory. He is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association.

As an invited guest speaker, Eric has lectured in four countries and more than one dozen U.S. states. An accomplished author, Cressey has written three books and more than 200 articles, and co-created two DVD sets.

A record-setting competitive powerlifter himself, Cressey has deadlifted 650 pounds at a body weight of 174 and is recognized as an athlete who can jump, sprint, and lift alongside his best athletes to push them to higher levels – and keep them healthy in the process. His competition bests for the squat and bench press are 540 and 402 pounds, respectively.

Want to be More Athletic?

How does a 36-inch broad jump (standing long jump) improvement in four months sound?

“After four months, I am pleased with my results, but not completely satisfied because I know that the knowledge I’ve attained with this program will lead to continued gains for years to come. Did I get stronger? Absolutely! Do I want to continue? Most definitely! The program Eric has pulled together has inspired me to continue lifting, because it showed me results are possible if you put in effort. The program is the smartest and most fun I have completed. It’s been the best four months I’ve spent at the gym.”

Mike Czobit – Mississauga, Ontario

No change in weight, but increased broad jump by 36 inches! Also increased box squat by 40 pounds, bench press by 15 pounds, deadlift by 50 pounds, and 3-rep max chin-up by 10 pounds.

Table of Contents

Foreword by Dr. John Berardi

Introduction

Chapter 1: Why Stronger is Better

Chapter 2: Building Strength

Chapter 3: Maximum Strength Program Overview

Chapter 4: What to Expect

Chapter 5: Maximum Strength Warm-ups

Chapter 6: Phase 1: Foundation

Chapter 7: Phase 2: Build

Chapter 8: Phase 3: Growth

Chapter 9: Phase 4: Peak

Chapter 10: Nutrition for Maximum Strength

Chapter 11: The Muscle Between Your Ears

Chapter 12: Maximum Strength for Life

So with all this in mind, what are you waiting for?

Click here to order Maximum Strength for just $18.95 on our 100% secure server.

Don’t take it from me, though; take it from guys like Doug Adams who have experienced Maximum Strength first-hand:

“At the beginning of the Maximum Strength project, I had an idea of the type of training I wanted to do in the gym, but no concrete plan or ‘map’ for how to get there. I was completely clueless, which is why I volunteered to be a part of the test group for this program. I wanted to blindly follow a program from someone who knows what they’re doing. Do every workout, as written and on schedule, I told myself. Keeping to those words proved to be beneficial because I made great improvements in strength, technique, and most of all, attitude.

“With the attitude, there comes a sense of independence, almost to the point of non-conformity. Now I am coming to a stage in my lifting career where I am beginning to question what is told to me. I am asking myself “is this really the best thing for ME to do TODAY?” I am not going to say I have all the answers now, because I do not. I have been pointed in the right direction to where I want to go. If I happen to get a little lost along the way, I can always ask for directions.”

Doug Adams – Middle River, Maryland

Order Maximum Strength Now!

Gained 12 pounds and increased broad jump by seven inches, box squat by 25 pounds, bench press by 30 pounds, deadlift by 40 pounds, and 3-rep max chin-up by 22 pounds.

Lats: Not Just Good for Pulldowns

Written on December 7, 2008 at 3:08 pm, by Eric Cressey

Imagine, for a second, that I was to tell you that there’s a muscle that:

a) has serious growth potential

b) can dramatically increase your squat and deadlift poundages

c) can drive your bench press through the roof

d) can keep your shoulders, upper back, lower back, and hips healthy

e) can help you run faster

f) affects the way you breath

You’d probably think I was nuts. Surely the strength training community would’ve caught on by now, right? Well, I wouldn’t say that they haven’t caught on; I’d just say that they haven’t learned how to utilize this muscle — and it does exist — in the right ways. Perhaps the worst part is that this muscle has a big cross sectional area already, so it’s staring people right in the face.

I’m talking about the latissimus dorsi, lats for short. Let’s get to it…

Continue Reading…

40 Random Thoughts

Written on December 7, 2008 at 1:26 pm, by Eric Cressey

Like everyone else, I’ve had my role models and mentors who’ve looked out for me. My mother has taught high school English for over 20 years, so I owe a lot of my writing success to her. My father taught me to tie a tie and to remember to check the oil in my car. My brother, the accountant, is always a phone call away if I need financial advice.

Guys like Alwyn Cosgrove, John Berardi, Dave Tate, and Jason Ferruggia have all been extremely gracious in giving me advice as an up-and-comer in this business. In short, I’m just the sum of many constituent parts: individuals to whom I owe a debt I’ll never be able to repay.

Continue Reading…

Smart from the Start

Written on December 6, 2008 at 4:20 pm, by Eric Cressey

“I wish I could have my first year of training back.”

How many times have you heard an experienced trainee say that? Likewise, how many times has a newbie come up to you and asked you to help him get started in the iron game? It happens to me on a daily basis.

Continue Reading…