Here's this week's list of recommended strength and conditioning reading:
How Much Strength Do Our Athletes Need? - I thought this was an outstanding piece from Rob Panariello at Bret Contreras' blog. It's a question I've asked myself a lot over the past few years, and Rob does an excellent job of discussing how the answer is likely different for every athlete.
Paula Deen's an Idiot - On the surface, this blog post from Dean Somerset seems to be a rant on this outrageous example of hypocrisy with respect to Deen's announcement that she had Type 2 Diabetes. While that would have been spot-on, Dean kicked it up a notch when he busted out some great statistics to show that her "it was my genetics" argument was bogus. Wildly entertaining; well done, Dean.
What a Puppy Can Teach You About Resistance Training Progress - I came across this article while I was searching for another one in my archives. I wrote it shortly after we got our dog (who is now about 1.5 years old), but the message still resounds.
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We can do all the strength training, mobility work, and soft tissue treatments in the world and it won’t matter if they’re overused – because I’m just not smart enough to have figured out how to go back in time and change history. Worried about whether they’re throwing curveballs, or if their mechanics are perfect? It won’t matter if they’ve already accumulated too many innings.
While athletes might be playing with fire each time they throw, the pain presentation pattern is different. You burn your hand, and you know instantly. Pitching injuries take time to come about. Maybe you do microscopic damage to your ulnar collateral ligament each time you throw – and then come back and pitch again before it’s had time to fully regenerate. Or, maybe you ignore the shoulder internal rotation deficit and scapular dyskinesis you’ve got and it gets worse and worse for years – until you’re finally on the surgeon’s table for a labral and/or rotator cuff repair. These issues might be managed conservatively if painful during the teenage years (or go undetected if no pain is present) – but once a kid hits age 18 or 19, it seems to automatically become “socially acceptable” to do an elbow or shoulder surgery.
Sure enough, just yesterday, reader Paul Vajdic sent me this article from the Shreveport Times. The author interviews world-renowned orthopedic surgeon Dr. James Andrews about the crazy increase in the number of Tommy John surgeries he'd performed over the past decade.
A comment he made really jumped out at me, in light of my point from above:
""I had a kid come in, a 15-year-old from Boca Raton, (Fla.), who tore his ligament completely in two,' Andrews said. 'The interesting thing is when I X-rayed his elbow with good magnification, he has a little calcification right where the ligament attaches to the bone. We're seeing more of that now. He actually got hurt with a minor pull of the ligament when he was 10, 11, 12 years of age. That little calcification gets bigger and, initially, it won't look like anything but a sore elbow. As that matures, it becomes more prominent. It turns into an English pea-size bone piece and pulls part of the ligament off when they're young.'"
In other words, it takes repeated bouts of microtrauma over the course of many years to bring an athlete to threshold - even if they have little to no symptoms along the way. Injury prevention starts at the youngest ages; otherwise, you're just playing from behind the 8-ball when you start training high school and college players.
In addition to walking away with the perspective that young kids need to be strictly managed with their pitch counts, I hope this makes you appreciate the value of strength and conditioning programs at young ages, too. For more information, check out my post, The Truth About Strength Training for Kids.
We can't prevent them all, but I do think that initiatives like the IYCA High School Strength Coach Certification in conjunction with pitch count implementation and coaching education are a step in the right direction.
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I received this Show and Go Review via email the other day and thought I'd share it with those of you who might be on the fence about whether or not this product is a good fit for you.
"I just read your recent blog post in which you mentioned sending Show and Go testimonials. Well...it would be a travesty if I didn't give you a shout out.
"I'm a personal trainer myself. And after over 23 years of training myself and 16 years of training others, to say I grow "bored" with conventional weight training programs would be an understatement. I first trained to augment sport (football), then I got into powerlifting, and really became addicted to it when I started bodybuilding. I competed for eight years in the sport and did very well. But...I outgrew it. Yes...I was bored.
"I, like many others that I train, look to other sources to not only motivate me in my own training (mentally more than physically), but also to broaden my horizons as a trainer. That is what led me to purchase your Show & Go program. I have to say, Eric, it is the most comprehensive, integrated program I have ever used. From the warm-ups, to the strength exercises, to the stretching, to the cardio enhancement....my strength, flexibility, conditioning, and muscularity all improved ten-fold. And my bodyfat level went noticeably down without me tweaking my normal diet. I even had nagging shoulder and low back pain that inhibited me from doing certain movements that are now gone. I was able to deadlift weight I haven't been able to use since my powerlifting days. Plus, a couple of the core movements you include are ones I have never seen or done and I loved them! I now use many of them with my own clients.
"One last thing to note...I very rarely get through a 16 week program. I tend to grow bored and need a different style of training. That never happened. Not only that...I am starting a second go-round this week of it with a few of my own personal tweaks to it. Great product, Eric! Thank you so much!"
James Cipriani - CFT, CSCS, NS
Brookfield, CT
There are loads of different ways to get stronger. Similarly, there are all sorts of different classifications of strength, whether you're a powerlifter, strongman, Olympic lifter, manual laborer, or just some random dude who wears his hat like Sylvester Stallone in "Over the Top" and constantly seeks out arm wrestling matches in airports, bingo halls, or massage parlors.
Continue Reading...
It goes without saying that some of the absolute posterior rotator cuff exercises are cable external rotation variations.
Unfortunately - as you may have inferred from the title of this post - not everyone has access to a cable column or functional trainer where exercises like this can be performed. To that end, I thought I'd devote today's post to a few exercises one can substitute to get a very similar training effect without cable access.
Option 1: Elbow-Supported DB External Rotation
This movement parallels that of the cable option, but all you need is a dumbbell and something to prop your upper arm. The only downside is that the resistance just isn't as "continuous" throughout the range of motion - but it's still a good option.
Options 2 and 3: Horizontal Abduction Variations
While the recruitment patterns aren't going to be exactly the same, it's safe to say that you're getting almost all the same benefits when you do horizontal abduction work as with true external rotation work (and likely a bit extra scapular stabilization benefits). Two variations I like:
Prone Horizontal Abduction off Table
Side-Lying Horizontal Abduction (I like to load this one up more eccentrically and focus on really controlling the load on the way down)
Option 4: Side-Lying External Rotations - arm abducted 30 degrees
This movement might not be the most "specific" of all rotator cuff exercises because of the position in which it occurs, but it does give you the best posterior cuff EMG of just about any drill. We use it a ton, especially in those who may have pain with positions requiring more shoulder elevation.
These drills are just the tip of the iceberg in terms of the modifications you can use - and, indeed, what should comprise a comprehensive shoulder health program. However, they should be enough to help you work around the lack of a cable in your resistance training arsenal.
This is one of life’s most cruel jokes. With age comes wisdom (hopefully) and reflection. I often think about going back and changing certain things that happened in my past and how the outcome would have been so different.
I never would have stolen that cop car…
I never would have married a stripper…
I never would have pulled out my own tooth with a pair of pliers…
You know, stuff like that.
When you’re drunk and are hopped up on GHB, you do crazy things. Things that you want to take back; if you could just remember them.
You can’t change the past, you can just move forward, continue to educate yourself and not make the same mistakes again.
Training is the same way. I’m sure if you look back at the stuff “you used to do” in the weight room you’d probably laugh. And that is a good thing. You had to start there to get to where you are now. Progression and working to always be better is the key to success.
I’m no different. I’ve made many mistakes in the weight room not only with my training but the programs of my athletes. I’ve done things that worked and some things that didn’t work. But I kept learning. I kept going to seminars. I kept corresponding with other coaches in the industry. And I got better and learned a few things along the way. Here are a few of those innovations that I know will help you reach your goals in the gym.
Flow is the New Warm-up
Gone are the days of just hitting a few arm crosses and jumping jacks before your workout. Other staples like bodyweight squats and lunges, while very effective, aren’t really time efficient. Also, do they hit every articulation of the lower body for a complete prep?
Imagine this flow:
bodyweight squat => lunge forward right leg => fall into glute stretch
push back to lunge on the right leg => back to bodyweight squat
Repeat on left leg
Or how about this:
inchworm => push-up => push-up plus => inchworm back - Repeat
Now you’re getting the idea. Fast, efficient and encompassing as many movements as possible.
Stiffie or Softie?
When I say stiffie or softie, are you thinking about that Jimmy Johnson commercial for ED? I am! Man his hair is so cool.
We both should be thinking about some of the “tools” we use in the gym. Some tools or implements just aren’t the best choices for certain individuals when performing certain exercises.
Let’s talk about broomsticks. How do we use them? Two immediate examples are broomstick dislocates and broomstick wall squats. Both are great movements to open up the shoulders, chest and upper back as well as the wall squats drilling good squat form. But is the broomstick really the best tool for the job?
When we are talking about individual differences, limitations and mobility, no, it is not. I want you to think about replacing the broomstick with an elastic band.
The elastic band is perfect because it adjusts; it stretches and relaxes according to the individuals limitations. It does NOT force the lifter or athlete into a movement pattern. As the lifter hits a limitation the band stretches and allows the movement to continue while dynamically stretching the limitation. Overhead wall squats with elastic bands are great too for all the same reasons. You’ve probably abandoned dislocates because of how bad they feel with a broomstick. Try out these new variations and you’ll feel the difference.
Learn from my mistakes and continue to evolve with your training. This will ensure you continue to progress and bring efficiency into your workouts. No one wants to spend hours and hours in the gym. But when you are in the gym, you need to most bang for your buck and these new variations will help.
Innovations and versatility like this are what make my new product, Accelerated Muscular Development 2.0, a complete training system. Unlike most programs, it doesn’t just provide 12 weeks of workouts and leave it at that. In addition to giving you two 12 week programs, I also show you how to create your own programs moving forward – which puts you in a position to innovate for yourself and build your own programs.
Years and years of trial and error have led to the creation of the AMD 2.0 program template. It breaks the workout down into its essential components (most programs are missing these pieces) so that each section has its own priority and its own focus. From there, it is very simple. In fact, once you see the template and apply it to your first workout, you will never forget it. It is so easy. And like I said, I have been training for many years and have done a lot of things wrong. I really feel like AMD 2.0 is the next step because anyone can apply the template to whatever program they are on. So as you progress and finish the AMD workouts, you can repeat them or use the template with any program you want to try.
The AMD 2.0 template incorporates soft-tissue work, dynamic warm-ups, the primary workouts, core training and finally a rehab component. If you have purchased other programs, you’ll probably have noticed that you received the primary workouts ONLY. Unfortunately, this isn’t the right way to train. You must prepare your body to workout. Coming into the gym from the car after a long day and not warming up will always have a negative impact on your ability to move, train to your potential and remain injury free over the long term. There is a definite flow to a good workout and if you know how to do it, you can actually cut your workout time down significantly. We are going for high impact and short duration workouts. No one wants to spend 4-5 days a week in the gym with 2 hour workouts. With AMD you’ll have 3 training sessions a week lasting 45min to 1hr. Get in the gym, kill it and get out.
For more information – and a big introductory discount (this week only) with lots of bonuses – check out Accelerated Muscular Development 2.0.
As we continue 'Stache Bash 2010, today's featured/discounted product is The Art of the Deload. More importantly, though, I've moved to the horseshoe 'stache with accompanying soul patch.
Control yourselves, ladies, and we'll be able to move forward now.
As a brief background on The Art of the Deload, this 26-page e-book is a quick read that'll give you practical strategies that you can quickly and easily put into practice. In it, I outline 10 different deloading strategies that can be implemented in any resistance training program - and discuss who is the best fit for each strategy.
Rather than reinvent the wheel, I thought I'd give you a little taste of one of the ten:
Method #9: Planning for the PR Deload WeekWith this method, you work backward from the first day of the subsequent program with the goal of testing one lift when you’re at your freshest. Let’s say that you’re on a three days per week set-up, with the last (12th) session of the month taking place on a Friday. Your goal is to train normally over the course of the first four weeks (Month 1), with a small amount of technique work for the lift in question taking place during your deload week.Let’s say that you’re looking to bring up your front squat. Accumulate the majority of your specialization training over the course of Weeks 1-3, and then in Week 4, just do some front squat technique work in the 60-70% of estimated 1-rep-max range on all three days (MWF). Obviously, do some assistance work, too, but don’t go crazy with volume or intensity.Then, take the weekend off, and come back in to test the front squat on Monday. Effectively, you’ve imposed a ton of fatigue over the course of Weeks 1-3, rested during Week 4, and realized the fitness gains at the beginning of Week 5.
If you're interested in checking out the other nine strategies I outline, you're in luck, as I'm putting The Art of the Deload on sale for 25% off - which means that you can pick it up for under $10. Just enter the coupon code DELOAD at checkout and the discount will be applied.
Click here to order now, or click here for more information.
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Retail stores have "Black Friday" and online retailers have "Cyber Monday" for their holiday sales at this time of the year - but I've never been one to go with tradition - or party for just a day when I can party for an entire week. So, I created my own week-long sales event that will help to wrap up "No Shave November."
I'm calling it 'Stache Bash 2010 - because I'll soon be rocking a mustache to round out the week (and drive the ladies wild). As of right now, I'm just rocking the Circle Beard (moutee) - and while it's not a hit with my wife, our puppy doesn't seem to mind, as evidenced by his nap on the couch with me during football on Sunday afternoon!
Here's how it'll work...
Each day, I'll rock a new facial hair with a new one of my products on sale at a hefty discount.
With each day, I'll also provide some new content to go along with these sales promos.
My products will go on sale Tu (today), We, Th, Fr, Mo, and next Tu - which means that the weekend is open. With that in mind, I've reached out to a few friends to see if they'd make their top-notch products available to my list at solid discounts on Sa and Su - so don't forget to check back in over the weekend.
I've sequenced all of this so that if you do opt to purchase multiple products, they'll ship in the most convenient and affordable way possible (i.e., Building the Efficient Athlete, Magnificent Mobility, and Assess & Correct will all be on sale together).
I'll leave each item on sale for 48 hours, as I know a lot of folks are in different time zones and may read this blog a day or two late.
The month will wrap up with me turning in my man card to be clean shaven once again on November 30.
So, without further ado, let's kick this sucker off with a 30% off deal on The Truth About Unstable Surface Training. This e-book has helped to clarify the role of instability training for a lot of folks in our industry, but what many people don't realize is that it goes into great depth with respect to strength exercise progressions for training enthusiasts who may be outside the fitness profession. You can click HERE to purchase directly or click HERE for more information. Just enter the coupon code STACHE to apply the discount at checkout.
“I used to advise trainers and other strength professionals that they must always continue to develop themselves and continue their education by reading every book and article and attending every seminar – but I was wrong. My advice now is to be very selective with the resources you seek out and the research and products you obtain. There is so much misinformation in the fitness industry and so much junk on the internet that it’s easy to be misguided.“So what is the right information? Without hesitation, I can say anything from Eric Cressey. His e-book, The Truth About Unstable Surface Training, is no exception. Learn how unstable surface training originated in a rehabilitative setting and led to one of the biggest controversies in the fitness industry today. I was honored to get a first look at this resources. It was not just the literature review, studies, strength exercise demonstrations and progressions that were eye-opening; it was the practical applications. As always, Eric provides a thorough explanation of complex ideas.“If you’ve ever found yourself – or come across someone – using the term “functional training,” you absolutely must buyThe Truth About Unstable Surface Training right now!“Jim Smith, CSCS
Author, Combat Core: Advanced Torso Training
Again, that coupon code is STACHE and is good through tomorrow (Wednesday) at midnight.
Today's guest blog comes from current CP Intern Conor Nordengren.
During one of my recent morning drives to Cressey Performance, I was listening to the radio when I heard one of my favorite songs from my youth: “Don’t Sweat the Technique” by Eric B. and Rakim.
As I was fist-pumping (a la Tony Gentilcore), I realized that I had never actually paid attention to the lyrics of the song. Mid fist-pump, I put my hand down so I could listen closely to the words. After hearing the chorus, I was shocked: “Don’t sweat the technique?” Really? In my sudden state of anger and disbelief, I came to another realization: this must be why Eric hates rap!
Ever since that morning commute, the word “technique” has been stuck in my mind. More specifically, how it pertains to strength and conditioning and just lifting weights in general.
One of the first things I learned when I began my internship at CP was the importance of proper technique. This often neglected aspect of training is constantly stressed here. Eric, Tony, and Chris are always out on the floor coaching, cueing, and correcting technique. When us interns aren’t scheduling Eric’s next seaweed body wrap at the spa or picking up Tony a tall, iced peppermint white chocolate mocha espresso (with extra sprinkles) from Starbucks, all of our time is spent out on the floor actively coaching as well.
The great thing about CP is that everyone who trains here is aware of the importance of proper technique, too. Many times, I’ll be out on the floor and a client will come up to me and ask me to watch their form on a certain strength exercise. I’ve had this happen with athletes who are in middle school, to pro baseball guys who are veterans of CP, and also with those so-called “weekend warriors.” I have to admit, I love it when this happens! This means that the client is not only cognizant of the importance of technique, but is looking to improve upon or maintain their technique; it also tells me that they truly care about their training and their goals.
The other week, a younger CP athlete was doing a set of pull-throughs with less than stellar technique. As Chris quickly came to the rescue, I listened in to what he was saying and I came away with one of those “Ah-ha!” moments along with a great quote to remember. Chris said, “Right now, we really need to focus on technique; we have plenty of time to get you strong.” A lot of young kids or beginners who are fairly new to lifting weights will sometimes have the tendency to want to use too much weight on their exercises. While they are still learning and improving upon their form, putting too much weight on the bar can prove to be injurious. This can be a problem for even the more experienced lifter if they are losing focus on their technique. Whether you are picking up a weight for the first time or you’ve been lifting for many years, you need to constantly be aware of your form. When you enter the weight room, leave your ego at the door because technique is far more important than the amount of weight you can lift. The cool thing is, as your form becomes very good, your chances of progressing faster and lifting more weight become greater. And don’t worry, no informed lifter is going to think you’re a “girly man” if you take some weight off the bar to work on your technique.
Competitive powerlifter Chad Aichs wrote an article last month about constantly “hammering” technique. Now, Chad has been lifting for a long time and is one of the strongest guys in the world (2733 total in the squat, bench, and deadlift). Suffice it to say, when Chad’s talking, I’m listening. According to him, technique must be the foundation of everyone’s training program. When you begin your workout, from your warm-up to post-workout stretching, you should strive to perform every movement with picture-perfect form. During our staff lifts at CP, we’re always watching each other’s lifts and giving each other feedback when necessary. While this usually consists of Eric yelling at Pete from across the gym telling him that his form is about as good as a brain-dead, overweight, arthritic donkey, that’s beside the point.
The lesson here is that I’m lifting with some of the most knowledgeable, experienced coaches out there and they’re still critiquing each other’s form. In other words, you are never too experienced to not monitor and improve your technique. Holding yourself to high standards when it comes to technique keeps it in check and allows you to put your body in its strongest, safest position to lift the most weight and stay injury-free. If you train alone and don’t have an experienced eye to watch your form, try to video yourself performing a certain lift. This way, you can self-correct your technique and/or post it online to have others chime in on what you may need to improve upon. I know that may sound a little extreme to some of you, but if you’re serious about your training, it may be necessary for you to get better and make progress toward your goals.
While striving for perfect form is great and very important, I agree with Bret Contreras’ application of the 80/20 Principle when it comes to technique. Basically, your form should never break down more than 20%. This 20% serves as a bit of a leeway that is necessary for lifters to make progress and get stronger. On a scale of 0 to 10, 0 being horrendous and 10 being perfect, at the very least you want to score an 8. However, an 8 should only be allowed on heavier sets that are more challenging. All other sets, including warm-ups and the initial working sets, should be 10’s. I’ve seen Bret’s theory in play in my own training. During a recent trap bar deadlift session, I set out to perform 5 sets of 5. I was feeling good that day, so I decided to increase the weight for my last working set. My first 3 reps were 10’s, but during my last 2 reps, I lost a bit of the tightness in my back, and would’ve characterized them as an 8 or a 9. Even though my form was not completely perfect, it was not a significant break down that would put me at a great risk of injury. Always be aware of your technique, but don’t obsess about it to the point where you’re limiting your progress. On the other hand, don’t be too careless where you’re putting yourself at a heightened risk for injury; a.k.a. don’t be this guy (and I’m not just talking about his hair):
Improving your form and keeping certain cues in mind is not an easy thing. There are several things to remember regarding technique while executing a given lift, and at times, it can seem overwhelming, especially if you lift alone. If this is how you feel, try this little trick that Tony uses with his clients. Say you’re performing a deadlift, whether you’re somebody who’s just learning this movement or a veteran lifter who’s doing a heavy set. Instead of just motoring through each rep of your set, treat each rep as its own set. You can think of it as sort of “resetting” yourself after each repetition. Before your first rep, get yourself into position and go through a mental checklist of key cues. Perform the rep, set the weight down (or just a pause for other movements), and quickly go through that mental checklist again to make sure you’re ready to perform the next rep with proper technique. This is a simple yet effective tool for keeping form tight that can be applied to almost any exercise.
So I guess what I’m trying to say is that Eric B. and Rakim are full of crap; you better “SWEAT the technique!” Proper resistance training technique will allow you to progress faster, get stronger, stay injury-free, and ultimately help you to reach your goals. As Chad Aichs has said, “Technique is everything.”
Conor Nordengren can be reached at cnordengren@gmail.com.Sign-up Today for our FREE Newsletter and Receive a Deadlift Technique Video!
This weekend is going to be one of very mixed emotions for our entire family, as we'll lay my grandfather to rest Saturday morning; he passed last Thursday morning. Gramp had been the center of our family for my entire life, and he was a huge part of making me the man that I am. Were it not for Gramp, I never would have developed the passion for baseball that eventually led to me finding a career that focuses on the game. On one hand, it's going to be hard to say goodbye to him, but on the other hand, we're happy to celebrate his life and take solace that he's finally at peace after a long illness.
That said, in his final weeks, Gramp requested a Saturday funeral because - as a former high school principal - he didn't want any teachers to have to miss school to attend. To that end, he'd want the show to go on at this blog, too - so that's what we'll do with some random thoughts today.
1. I got a mention in the USA Today on Wednesday in a very interesting article on the biceps tenodesis surgery, as this procedure could become the "next big thing" in SLAP repairs. I was mentioned alongside the likes of Curt Schilling, James Andrews, Brett Favre, Jake Peavy, and Bud Selig...pretty good company! Check out the article: For Pitchers, Shoulder Surgery Cuts Both Ways.
2. Speaking of pitchers, here's yet ANOTHER study showing that resistance training (with throwing) improves throwing velocity significantly more than throwing alone. Meanwhile, we still have some old-school coaches saying that kids shouldn't lift. Ugh.
3. How's this for some solid feedback on just the first two months of Show and Go: High Performance Training to Look, Feel, and Move Better?
"Hey Eric, Just wanted to keep you updated with the results I've had from Show and Go, as well as ask a quick question regarding this. I started the program at 10% body fat (measured with AccuMeasure callipers) and am now down to about just over 7% body fat! This is the lowest I've ever gone."
For more information, check out www.ShowandGoTraining.com.
4. Here's some interesting research that shows that vitamin D deficiency doubles stroke risk in Caucasians. Deficiency incidence is lower (6.6%) in whites than African-Americans (32.3%), though. Beyond just cardiovascular health, though, vitamin D is one of the first things we look at in those with chronic soft tissue problems, especially in Northern climates where folks don't get enough sunshine during the winter months.
5. Today is the last day to get Joel Marion's Cheat Your Way Thin Holiday Edition at the introductory discount; check it out HERE, if you're interested.
6. Here's a great video from Mike Robertson on "Conquering the Chin-up:"
7. And your weekly dose of puppy...
Have a great weekend!
Hey Eric,
Just wanted to keep you updated with the results I've had from Show and Go, as well as ask a quick question regarding this. I started the programme at 10% body fat (measured with AccuMeasure callipers) and am now down to about just over 7% body fat! This is the lowest I've ever gone.
