We're very excited to announce that on Sunday, September 25, we’ll be hosting our fifth annual fall seminar at Cressey Sports Performance. As was the case with our extremely popular fall event over the past four years, this event will showcase the great staff we're fortunate to have as part of our team. Also like last year, we want to make this an affordable event for everyone and create a great forum for industry professionals and fitness enthusiasts alike to interact, exchange ideas, and learn.
Here are the presentation topics:
Pete Dupuis -- Business Before Branding
All too often, business owners put the cart before the horse by focusing on branding before establishing a solid business foundation. Before you worry about creating the most memorable hashtag on Twitter, you need efficient systems, a sound team, and concrete training philosophies. Anyone can convince a client to hand over their money once, but a consistent and predictable service retains the lifetime value of a customer. In this presentation, Pete will take an in-depth look at the core values, systems and principles that helped to create the foundation of our success at Cressey Sports Performance.
Miguel Aragoncillo -- Enhancing Performance with Plyometrics
Are you using bounding, jumping, skipping or hopping in your exercise programs? From track and field to team sports, plyometrics can enhance your performance. Miguel will cover plyometric basics to address various aspects of speed and power development. Whether you're a trainer or want to improve your own performance, this presentation will cover coaching and programming based on your goals. This presentation includes a hands-on component to identify specific techniques when performing jump training.
Greg Robins -- Lessons in Savagery
Nothing can replace old fashioned hard work in the weight room, but a savage work ethic and intelligent programming don't have to be mutually exclusive. Greg will share several important lessons to get strong, build muscle and become a savage without sacrificing the fundamentals of quality physical preparation.
Chris Howard -- What Massage Can Do for Your Strength Training
Massage therapy is often used to treat pain in the strength and conditioning setting. However, after seven years as a strength coach and massage therapist, Chris has developed methods to integrate massage into training programs for improved performance in healthy individuals. In this presentation, Chris will share his lessons learned on how massage therapy can benefit professional athletes and weekend warriors alike.
Tony Bonvechio -- Reverse Engineering the Novice Powerlifter
The rising popularity of powerlifting has sparked a resurgence in heavy barbell training for people of all ages and experience levels. Tony will discuss how to handle a brand-new powerlifter, including considerations for fine-tuning their technique, writing their programs and preparing them for their first competition. This presentation will feature hands-on movement and technique assessments to highlight what truly matters when evaluating powerlifters.
Nancy Newell -- Tackling the Road to ACL Recovery
An estimated 80,000 anterior cruciate ligament tears occur annually in the United States. The majority of these injuries are suffered by 15- to 25-year-olds who want to get back on the field or court as fast as possible. Nancy will examine current research regarding graft selections, risk factors, and how the strength and conditioning coach can help athletes recover both mentally and physically.
Eric Cressey -- Forecasting Fitness
Fifteen years after entering the industry, Eric will make some projections on what the next 15 years will look like in the fields of health and human performance. He'll pay attention to the business, training, and clinical sides of the equation to help fitness professionals to position themselves correctly in the years ahead.
**Bonus 2:30PM Saturday Session**
George Kalantzis and Andrew Zomberg-- The Method Behind CSP Strength Camp Madness
Group training is rapidly overtaking one-on-one training as the most profitable fitness service. However, an effective group fitness system is often difficult to create and sustain. In this session, George and Andrew will take participants through an actual CSP strength camp. The training session will be accompanied by a brief presentation and handouts that dive into the components of programming, coaching and marketing strategies to drive new business and client retention within a group training model.
Cressey Sports Performance
577 Main St.
Hudson, MA 01749
Regular Rate – Early Bird (before August 25) $129.99, Regular $149.99 Student Rate – Early Bird (before August 25) $99.99, Regular $129.99
The early bird registration deadline is August 25.
Sunday, September 25, 2016
**Bonus session Saturday, September 24 at 2:30pm.
0.8 National Strength and Conditioning Association CEUs (eight contact hours)
We’re really excited about this event, and would love to have you join us! However, space is limited and most seminars we’ve hosted in the past have sold out quickly, so don’t delay on signing up!
If you have additional questions, please direct them to firstname.lastname@example.org. Looking forward to seeing you there!
PS - If you're looking for hotel information, The Extended Stay America in Marlborough, MA offers our clients a heavily discounted nightly rate of just under $65.00. Just mention "Cressey" during the booking process in order to secure the discount. Their booking phone number is 508-490-9911.
Several months ago, Laura Canteri contributed a great article on general guidelines for hypermobile individuals as they approach their training. Today, Cressey Sports Performance coach Ashley Crosby builds on this theme by introducing some specific strategies coaches can employ to help their loose-jointed clients feel and move better. Enjoy! -EC
I’m hypermobile, and have worked with hypermobile athletes and general population clients for the majority of my career. Let me be the first to tell you: if you tell me to get into a certain position for a lift, I WILL get there. Sure, it won’t be right 9 times out of 10 and I’ll feel it in the wrong places, but I’ll get there, and unless you are REALLY good at what you do, it’s going to look passable, and I’m going to feed into my dysfunctional movement patterns. And every hypermobile client I’ve worked with has done this exact same thing.
This leads to my first strategy:
1. Always, always, always ask your hypermobile client or athlete where they feel an exercise.
Always. Whether it is their first time lifting or their eight billionth session, ask. It’s not just that hypermobile people can cheat to get into a position, it’s that they very frequently don’t even know how it’s SUPPOSED to feel. Ask them, and educate them.
2. Provide external feedback.
Whether it's using your hands to put them in a position, block them off, poke them in the muscle they should be feeling, or give them a target to reach for, giving them a physical cue makes a world of difference. I can tell an athlete performing a wall slide with lift-off to only lift their arms off the wall two inches, or to stop at their ears, but hypermobile people often want to keep going until they “feel” an exercise.
Use your hands to block them until they learn where to stop, while also telling them to stop at their ears. Using bands (such as when you put one around your knees before a trap bar deadlift to correct knee valgus) also provides a little gentle reminder.
One of my favorite examples of providing feedback is regressing a core exercise down to the floor. We happen to work with a number of hyperextended low backs, and having an athlete push both the low back AND their ribs into the ground while in a supine bent-knee position helps reinforce a good core position. It also makes it easier when I tell them to keep their ribs down in an exercise. It’s like building a library of kinetic context for them. “Oh, this is what she means. I know how that should feel now.” Next time they hear the cue, they have an appreciation for what I mean.
3. Find a way to help them get and then maintain tension.
One such cue I frequently use when coaching a squat is, “pretend you’re standing on a towel that’s all bunched up, and spread the towel apart with your feet. Feel your glutes turn on? Good. Keep spreading it apart the whole time.” This helps hypermobile athletes build and maintain tension in their lower bodies through the movement while also reinforcing where an exercise should be felt.
Need one for keeping the lats tight during a deadlift? I like this other one from Tony Gentilcore:
4. Programs pauses, eccentric work, and tempo work.
Why? These approaches teach hypermobile folks to truly OWN the movement, from top to bottom and everything in between. Too often, a hypermobile athlete will drop into and out of a movement without ever truly feeling it. Pauses and tempos slow them down, and again, helps them maintain tension throughout the movement.
5. Stop before you feel the stretch.
Cressey Sports Performance - Florida co-founder Shane Rye gets a shout-out for this one.
Hypermobility literally means that an athlete can go way beyond the normal end range of motion in a joint before they feel anything. The idea is to teach them to stop and get strong in the right positions. An example would be an individual forcing excessive movement through the ball-and-socket (glenohumeral) joint instead of moving through the upper back. "Normal" mobility folks can't get into nearly as much trouble as hypermobile clients.
And on that note as well, for the love of all things good in this world, stop stretching your hypermobile athletes. Don’t LET them stretch. Have them foam roll, do mobility work if needed, or get soft tissue work done, but stop stretching: the relief from the stretch reflex is temporary, and the “tight” feeling comes back worse as the muscles knot up to keep loose joints in place.
About the Author
Ashley Crosby (@AshleyECrosby) recently finished her MS at Bridgewater State before coming to Cressey Sports Performance, first as an intern and then as a coach. A CSCS and Pn1 certified coach, she runs the strength camps in the CSP-FL location. Previously, she was the social media director for the Cape Cod Baseball League. When she's not coaching or lifting, she's usually watching baseball. In addition to her work at CSP-FL, Ashley works with folks from all walks of life through her distance-based consulting. You can reach her at email@example.com.
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I receive the following inquiry via email the other day, and thought it might make for a good Q&A post:
I've come to the unfortunate realization that 15 years of sitting at a desk - combined with the simple fact that I'm almost 40 - have left me severely lacking in mobility. And, it's something I now want (and need) to really address. However, I'm also a realist and know that with a busy work and family schedule, getting to the gym is hard enough - but adding a lot of mobility work on top of that could be really challenging. So, I'm wondering what the best way to efficiently tackle this problem is? Should I do a little bit each day? Is it better to go to a yoga class 1-2 times per week? Or something else? I'd like to make some positive changes, but ideally without completely overhauling my weekly schedule. Thanks for any direction you can provide.
The short answer to this question would be a blunt one:
[bctt tweet="If it's really important, make time instead of finding time."]
That wouldn't make for much of an educational blog, though, so let's explore this in more detail. Here are ten things I'd consider if you'd like to really dedicate yourself to improving your overall mobility as efficiently as possible.
1. Frequency is everything.
Remember that - simply stated - mobility is your ability to reach a certain position or posture. It's different than flexibility in that mobility necessitates stability within a range of motion, not just the range of motion of a joint (or series of joints). In other words, you need motor control to have motor control.
Think back to when you were learning to ride a bike. Did you go out and try for 5-6 hours every Saturday morning, or did you put in several runs every day for a few weeks? If you're like most people, it was definitely the latter option.
[bctt tweet="Frequent exposure is key for motor learning, and you can't improve mobility without motor control."]
What does that mean in the context of mobility work? You need to do something every day - and possibly even multiple times per day.
For most folks, a quality pre-training warm-up is an important first step. If you look at my High Performance Handbook as an example, each pre-training warm-up consists of about five minutes of foam rolling and ten mobility drills that should take about ten minutes total.
2. Find new planes and ranges of motion in your strength work.
Most training programs are very sagittal plane (front-to-back) dominant. In other words, a lot of exercisers do very little in the rotational (transverse) and side-to-side (frontal). While you do have to do work in these planes during single-leg work, that doesn't mean much for actually taking them close to their end-range of mobility. Simply adding in some lateral lunges to your warm-ups and strength work can go a long way.
3. Sign up for classes if you really need the accountability or the instructor is absolutely fantastic.
Yoga and Pilates can be absolutely fantastic tools for helping you to improve your mobility if:
a) They improve your accountability so that you're more likely to actually make this a priority.
b) You have an outstanding instructor that both motivates you and teaches you about how your body works.
These options can also be terrible approaches if you have unqualified instructors or attending them absolutely destroys your schedule - and therefore becomes a burden more than a blessing.
4. Mix in a little work at night before bed.
This piggybacks on the aforementioned "frequent exposures" theme. I know of a lot of people who'll do a bit of foam rolling and stretching at night while watching TV or getting ready for bed. Anecdotally, it does seem to help some people unwind - possibly by kicking the parasympathetic nervous system on (especially if combined with a good focus on breathing during this work). If getting in some stretching and rolling before bed doesn't exactly thrill you, just pick 1-2 high priority drills and do them. Or just stretch out your calves while you're brushing your teeth!
5. Break up prolonged periods of immobility.
Each spring, I drive from Florida to Massachusetts. Then, in the fall, I drive back to Florida. It's a lovely 23 hours in the car over two days.
The first time I did it, I tried to be a cowboy and just plow through it with as few stops as possible. My hips hated me for about three days after the trip was done.
Since then, I make sure to stop every 2-3 hours. In fact, on my ride back this spring, I even stopped twice to train along this journey. I felt dramatically better in the days that followed.
I think you can extend this logic to how we break up our days, too. If you have to be at a computer for the majority of the 9am-5pm work day, try to get up and move around every 20-30 minutes. Walk to get some water, or do a doorway pec stretch.
It's a lot easier to do a little to maintain your mobility than it is to lose it and try to get it back.
6. Incorporate a bit more unilateral work.
When you take a lifter who's never done much single-leg work and start incorporating these unilateral movements, good things always seem to happen. I suspect that it has to do with the fact that a lot of these individuals are actually extending their hips past neutral for the first time in years, but I doubt that's the only mechanism.
To be clear, this doesn't mean that the hardcore squat/deadlift enthusiasts need to drop (or even tone down) these movements. It just means that it'd be a good idea to work in some more single-leg drills to the warm-up period, and to do some as an assistance exercise. They don't need to be loaded like crazy, either, particularly early-on. It's not uncommon to see groin strains (or very pronounced soreness) when someone incorporates single-leg work to a previously 100% bilateral program, so incorporate them gradually in terms of loading and volume.
7. Be patient and don't skip steps.
Getting transient (quick) improvements to range of motion isn't particularly difficult. You can get that from manual therapy, increased body temperature, or "tricks" to the nervous system. After these initiatives, we need to incorporate some stability training to make these changes "stick."
They won't magically improve dramatically from one session to the next, though. In fact, you may only hold 5% of that change from one session to the next - and that's why you need to stay patient and persistent with these drills over an extended period of time to see pronounced results.
With that said, it's important not to skip steps in this process. Just because your squat pattern improved a little doesn't mean you're ready to sink a 500-pound front squat to the "butt-to-heels" position the right way. And, just because you experienced subtle improvements to your active straight leg raise doesn't mean that you're ready to run a sub-10-second 100m dash. Own the changes before you try to challenge them in more chaotic environments.
8. Manage your breathing.
We'll keep this one really simple and watered-down:
Inhale = tension = stress
Exhale = relaxation = destress
If you're holding your breath while doing your mobility drills, stop! You're just stretching your lats, not attempting a 700-pound deadlift. Control your breathing, and think about fully exhaling at the lengthened position to give your system a chance to perceive it as a "new normal." The yoga folks have been preaching this for thousands of years, but us meathead strength and conditioning coaches have only started to figure it out in the past decade or so.
One drill I love for teaching this is the TRX deep squat breathing with lat stretch. Just sink down into this bottom position and exhale fully on each breath. Give it a "two-one-thousand" count before inhaling again. I usually program five breaths per set.
9. Choose comprehensive mobility drills.
If you only have 10 minutes per day to devote to improving your mobility, you are best of focusing on drills that provide plenty of bang for your buck. In other words, you want drills that challenge multiple joints and planes of motion at the same time. Here are a few good options as examples:
10. Balanced programming and optimal technique help to improve mobility.
Sometimes, the best thing you can do is "audit" your programs and training technique to see if they're pushing you further into your mobility deficit. Maybe you're benching too much and rowing too little? Or, perhaps it's been a lot of squatting and not enough deadlifting? Could it possibly be that you've been board pressing a ton and omitting full range-of-motion benching that could actually be really helpful for your shoulder? There are countless programming pitfalls into which one can fall, but you'll never identify them until you take a step back to review what you've been doing.
Moreover, crappy technique under load reinforces bad patterns and loss of mobility. Additionally, it can turn soft tissue and neuromuscular control restrictions into joint restrictions (laying down bone that shouldn't be there). You can't just fix reactive changes to the joint with stretching, either. Train hard, but train smart and with solid technique.
These are only ten thoughts off the top of my head, and there are surely many more. At the end of the day, though, most of the mobility improving strategies come back to common sense. Your body desperately wants to move, and you need to make time for that movement - and approach it with a plan as you would any other priority in your life.
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I hope everyone had a great weekend. Here's a little recommended reading from the strength and conditioning world to get the week started off on the right foot:
EC on the Movement Fix Podcast - Dr. Ryan DeBell had me on his podcast a few weeks ago, and we talked about everything from business to evaluations and programming for overhead athletes.
Recap of the 2016 Perform Better Functional Training Summit - Harold Gibbons wrote up this great review of the Perform Better presentations he attended recently in Providence. I've been presenting on the PB tour for ten years now, and I can honestly say that these events are the best value in continuing education in the fitness industry today. I'd highly recommend checking them out, if you haven't already.
With this week's release of Mike Robertson and Joe Kenn's Elite Athletic Development 3.0 DVD set, Cressey Sports Performance coach Nancy Newell and I put our heads together to highlight 12 of the key takeaways from this great new resource.
1. Coaching jump and landing technique is a must.
The “athletic position” occurs in every sport. If you want athletes to apply force, they also need to understand how to absorb force. With ACL injuries on the rise, it’s no surprise that 60-70% of these injuries result from non-contact incidences. This means that kids are getting hurt because they haven’t learned or practiced this technique.
Try these approaches:
a. Deceleration on two legs (Vertical Jump with Stick)
b. Deceleration on one leg (Heiden with Stick)
c. Upper body deceleration (Medicine Ball Work)
2. Don’t count the reps; make the reps count.
It can be challenging for a youth athlete to perform a set of ten bodyweight squats with perfect technique.
[bctt tweet= "Remember: the single-most transferable trait of an excellent program is confidence."]
If you start to see their form going down the drain, break the reps up into smaller pieces of success. Instead of performing one set of ten reps, you might perform five sets of two reps. The athlete will gain confidence, learn and retain HOW to perform the movement.
3. Teach athletes to “push,” not “pull.”
A common mistake athletes make is having the mentality to “pull” weight off the floor. When we pull weight off the floor, a large portion of that force produced comes from our lower back. If you can teach an athlete to apply force into the ground by “pushing,” a large majority of that force comes from our posterior chain and creates a strong, stable base for our bodies to produce force.
4. Use single leg strength to achieve stability and control, not maximal strength.
While incredibly important, single-leg work is not the best way to get “globally” strong. In a bilateral exercise such as the squat and deadlift, you have a larger base of support to move more weight using mostly prime movers (hamstrings, quads, glutes). A single leg exercise with a smaller base of support places more emphasis on owning and controlling our bodies through multiple planes of motion. Use single-leg exercises to fill in the gaps between maximal strength and stability.
5. Attitude controls your efforts.
One of the most impactful quotes Joe Kenn had during Elite Athletic Development 3.0 was, “You’re not giving good effort with a bad attitude.” Young athletes feed off coaches’ energy, so if you're upset about something personal that happened and you bring that to the weight room, your athletes will likely adopt that same poor attitude about today.
[bctt tweet="Your attitude is the number one dictator of the success of your program."]
You need to have the utmost confidence in yourself to achieve what you set out to complete for each day.
6. Get young athletes proficient in fundamental movements.
This may seem like a no brainer; however, many coaches are willing to place an external load on an athlete before they can confidently control their own bodyweight. Fundamentals are the building blocks for getting stronger, performing better and – most above all – staying injury-free. Youth training should not be about a “quick fix.” It should be about developing efficient motor patterns, skills, and confidence to form a robust foundation for long-term athletic development.
7. “Once relative strength is compromised, continuing to focus on maximal strength becomes an issue.” -Loren Landow
Robertson and Kenn highly urged everyone to over-emphasize general basic strength qualities because strength is a skill. Once you start to “own” this skill, you can start to add layers to challenge your mental and physical strength. Use layering to prepare your athletes for the next phase of training. As an example:
Phase 1: Bodyweight w/3second quasi ISO hold
Phase 2: KB Goblet Squat w/3second lowering/ Explosive concentric
Phase 3: 2KB Squat
8. “There is no elevator to success; you have to take the stairs.”
In your personal life, career, athletics you can’t be afraid to work hard. The most valuable teaching tool is experience, and experience comes from jumping on opportunities to learn from smarter, more experienced people than you. Set your goals high, but don’t jump stairs.
9. Building a more robust athlete comes from the bottom of the pyramid.
If you want to maximize your training results, you have to maximize recovery. One way to kick start recovery is to be consistent with the little things at the bottom of the pyramid (sleep, nutrition, and soft-tissue work). These variables can have a dramatic impact on one's ability to feel good and stay healthy for the long haul. For example, take an athlete who works out 3x/week for one hour. That’s three hours out of 168 hours in a week. Your training makes up less than 3% of your week, but those "tiny" elements at the base of the pyramid that make up a big chunk of the remaining 97%.
10. An efficient warm up has three broad components:
a. Physiology - We want our athletes to warm-up to increase tissue temperature, improve joint lubrication (especially for the older athletes), and fire up the nervous system.
b. Biomechanics - We aim to optimize alignment; isolate then integrate; and sync up the nervous and musculoskeletal systems.
c. Specific - We want to reflect the actual nature of the activities that follow, whether we're incorporate lifting weights or training speed/power.
11. High-intensity/anaerobic exercise is built from a low-intensity/aerobic base.
Focusing year-round on just high-intensity work with your athlete will result in a less than impressive work capacity and performance. Instead, use various forms of cardiac output work to expand your pyramid base and help your reach higher anaerobic peaks.
12. Everybody is an athlete.
Regardless of age and training experience, everyone can benefit from training power. Power is vital for overall athleticism, but it is unfortunately one of the first physical qualities we lose as we age. By respecting all the elements on the force-velocity curve you can help anyone get stronger, faster, and more explosive.
Here's an extended warm-up example that would constitute power training in these individuals:
-Low amplitude/high velocity (jump rope)
-Upper body throw (overhead med ball stomp)
-High amplitude/low(er) velocity (Heidens)
As I noted earlier, Mike Robertson and Joe Kenn's new Elite Athletic Development 3.0 seminar DVD set is on sale for $100 off through this Friday (7/22) at midnight. I would consider it an outstanding investment for any strength and conditioning professional. For more information, head HERE.
About the Co-Author
Nancy Newell (@NancyNewell2) is a strength and conditioning coach at Cressey Sports Performance in Hudson, MA. Nancy earned her Bachelors Degree in Fitness Development from the State University of New York at Cortland. You can read more from her at www.NancyNewell.com.
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I hope everyone had a fantastic weekend. I was on the road for the Providence Perform Better Summit this weekend, but luckily, I've got some great content lined up for you from other folks around the 'net. Check them out:
Elite Athletic Development 3.0 - I'm in the process of reviewing this collaborative effort from Mike Robertson and Joe Kenn, and it's excellent (as were the first two installments). These two outstanding coaches have lots of wisdom to share from the private, collegiate, and professional strength and conditioning worlds - and the resource is on sale at an introductory discount this week.
Maybe You Shouldn't Deadlift from the Floor - This article actually serves as a really good follow-up to the guest post Dean Somerset authored for my site a few weeks ago. Some people are better served not deadlifting from the floor, and Dean outlines why, as well as some alternatives.
I haven't posted an update to this popular coaching cues series since December, so I figured this article was long overdue. Here are a few coaching cues we use regularly with our clients at Cressey Sports Performance:
1. "Keep your hips in the hallway."
Birddogs are a fantastic exercise for building core stability and educating individuals on how to differentiate between hip and lumbar spine (lower back) movement. Usually, though, folks just discuss differentiating these motions in the sagittal plane, so the focus is on hip flexion/extension vs. lumbar flexion/extension. In the process, a lot of folks overlook what is going on in the frontal and transverse plane. A lot of side-to-side movement is a good sign that the athlete doesn't have sufficient rotary stability (control of the center of mass within a smaller base of support).
A cue I've found to work great is to put my hands about 1" outside the hips on both sides, and to cue the athlete, "Keep your hips in the hallway." If the outside of the hips contact my hand, it's a sign that they've lost control of the frontal and transverse plane.
2. "Scaps to the sky."
We coach our wall slides with upward rotation and lift off a bit differently for just about everyone that comes through our doors. Really, it comes down to appreciating what their starting scapular positioning is. If someone is really anteriorly tilted, we'll guide the scapula into posterior tilt. If they have more of a "scaps back" (adducted) military posture, we'll help the shoulder blades to get out and around the rib cage. If someone starts in a more depressed (low shoulder) position as in the video below, we might cue them to incorporate a shrug to facilitate better upward rotation.
When you teach the drill, though, you want to make sure that the motion is coming from not just movement of the humerus (upper arm) on the scapula (glenohumeral movement), but moreso from movement of the scapula on the rib cage (scapulothoracic). I love the "scaps to the sky" cue for this reason. Usually, I'll manually help the shoulder blades up a bit, too.
3. "One inch per second."
I blatantly stole this one from Shane Rye, one of my business partners at Cressey Sports Performance - Florida. When athletes foam roll, they always seem to have a tendency to race through each "pass." It's far better to slow down, recognize areas that need more attention, and gradually work your way along. The "one inch per second" cue always seems to get athletes to pace themselves better.
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We're excited to announce that on August 14, 2016 Greg Robins will be delivering his one-day seminar, “Optimizing the Big 3″ alongside fellow Cressey Sport Performance Coach Tony Bonvechio. This event, which will take place at our Hudson, MA location, is a a great chance for strength and conditioning professionals to learn from the best. And, it's also been very popular with athletes who have an interest in improving the squat, bench press, and deadlift.
“Optimizing the Big 3” is a one-day seminar for towards those looking to improve the squat, bench press, and deadlift.
Split into both a lecture and hands-on format, the event will provide attendees with practical coaching on the technique of the classic power lifts. Additionally, Greg and Tony will cover how to individualize movement preparation, utilize supplementary movements, and organize their training around a central focus: improved strength in these “big three” movements. Furthermore, they'll touch upon the lessons learned in preparation for your first few meets to help you navigate everything from equipment selection to meet-day logistics.
The value in learning from Greg is a matter of perspective. He has a wealth of knowledge, and has experience stemming from various experiences as a coach and lifter. Greg will effectively shed light on how he has applied movement principles, athletic performance modalities, and anecdotal evidence from working with a wide variety of different populations to optimize the technique, health, and improvements in strength of amateur lifters.
9:00-11:00AM: Maximal Strength Training Theory – The main lecture of the day will be focused on the principles of how to assess where you (or your athletes) are in terms of training history and how that determines what kind of training loads should be used. Furthermore, this lecture will focus on principles of managing stressors and how to assign proper loading parameters for different level lifters. Last will be a discussion of the cornerstones of training vs. planning, as well as a look at the commonalities and differences of different training approaches.
11:00AM-12:00PM: Managing the Strength Athlete: Assessing and Meeting the Demands of the Lifter – Learn what demands a high amount of volume in the classic lifts puts on the body; how to assess for it in others and yourself; and what you can do to manage the stress associated with these demands.
12:00-12:30PM: Group Warm-up
12:30AM-1:15PM: Squat Hands-on Session
1:15-1:30PM: Squat Recap, Programming Considerations, and Video Review
1:30-2:15PM: Lunch (on your own)
2:15-3:00PM: Bench Press Hands-on Session
3:00-3:15PM: Bench Press Recap, Programming Considerations, and Video Review
3:15-4:00PM: Deadlift Hands-on Session
4:00-4:15PM: Deadlift Recap, Programming Considerations, and Video Review
4:15-5:00PM: Final Q&A
Sunday, August 14, 2016
Cressey Sports Performance
577 Main St.
Hudson, MA 01749
Note: we’ll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction – particularly during the hands-on workshop portion – so be sure to register early, as the previous offerings have both sold out well in advance of the early-bird registration deadline.
On the fence? Here is what previous attendees have to say...
"Greg Robins has constructed one of the most comprehensive seminars that I have ever attended. I’ve had the opportunity to not only attend The Big 3, but host it at my gym as well. I truly believe that every coach and/or individual who's interested in mastering the squat, bench, and deadlift absolutely must attend this workshop. Greg is loaded with knowledge and learning directly from him has greatly impacted my ability to coach my clients and athletes."
Co-Owner, War Horse Barbell - Philadelphia, PA
"Attending the Big 3 Workshop with Greg Robins and Tony Bonvechio was the best thing to happen to my barbell training. After taking close to 20+ years off from working with a barbell I decided to attend the Big 3 workshop to receive excellent coaching and guidance in training. In my experience as a healthcare provider (ATC) a strength coach and a kettlebell instructor this course has helped myself and my clients significantly. I was able to relate all the movements to rehabilitation, strength training and kettlebell training I perform with clients and this helps me to give them a better transition back to sport and training. I would happily attend this workshop again to continue to learn and dial in the Big 3 movements. Just one day with these two professionals is not enough time to soak in all the knowledge!"
Co-Owner, Iron Body Studios
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Today's guest post comes from Dean Somerset, the creator of the excellent resource, Ruthless Mobility, which is on sale for 60% off through the end of the day on Monday, July 4. Dean is a tremendous innovator and one of the brighter minds in the fitness industry today, and this article is a perfect example of his abilities. Enjoy! - EC
Mobility can be described in a number of different ways, depending on who is writing the story: yoga, flexibility, stretching, movement training, dynamic warm-ups, bendy stuff, and in some cases “how the heck do you even do that?” Regardless of what it’s called or who’s doing it, there are some basic rules and physiologic elements to be aware of when it comes to understanding mobility and how to use it in training programs. Today I wanted to outline the "three big rocks" of developing, using, and maximizing mobility in a safe and progressive manner.
1. Structure Determines Function.
It’s easy to say that genetics are a separating feature for those who can gain a lot of muscle and those who have trouble adding a pound. The same can be said of those who are congenitally lax (via something like a higher Beighton hypermobility score or a diagnosis of Ehlers Danlos syndrome), compared to people who move like the tin man. Some of this could be connective tissue related difference in collagen to elastin ratio, but much of it could also be considered by the shape and orientation of the joints themselves.
In terms of the acetabular angle, D’Lima et al (2011) found in a computerized prediction model for prosthesis implantation that:
a. those with more acetabular anteversion (forward placement on the pelvis) had greater flexion range of motion and less extension
b. lateral placement of 45-55 degrees gave the best overall mobility
c. a lateral angle of less than 45 degrees gave more flexion range of motion and more than 45 degrees gave less rotation capability
d. if the femoral neck was thicken by 2 mm in diameter, it significantly reduced the range of motion in all directions, irrespective of placement.
Higgins et al (2014) even showed there was a large difference in anteversion angles bilaterally in the same individual (potentially lending some validity to PRI concepts of inherent asymmetry), with as much as a 25 degree difference in anteversion angle between left and right hip. This could translate to a difference in flexion range of motion of 25 degrees between your two hips, without any other feature affecting the outcomes. Zalawadia et al (2010) showed there’s a big variance in the femoral anteversion angle (whether the head of the femur pointed more forward or possibly backward) as the femoral neck attaches to the acetabulum, with the majority being between 10-20 degrees.
Additionally, some acetabulums have too large of a center edge angle, where the socket faces more inferiorly than laterally, which makes impingement during abduction more likely compared to a smaller center edge angle.
These structural differences are primarily set and unchanging after puberty when bones don’t deform as easily to external forces as with young kids. Baseball pitchers can undergo deformational changes at the proximal humerus (upper arm) to allow a much greater external rotation range on their throwing arm compared to adults who pick up the sport later in life. Eric showed that with his comparison of presidential first pitches HERE.
With advancing age, joint range of motions tend to reduce further with degenerative changes to the structures involved, either with an increase in concentration of cortical bone at contact areas, a reduction of cartilage thickness, or decreased fluid content of the joint space itself. The end result is a tighter joint that doesn’t move as easily.
Most of these types of changes, barring injury or disease, tend to not be limiting factors in mobility until many decades have passed, so if you’re in your 20s and concerned about your lack of mobility, it’s pretty safe to say that it’s likely not related to degenerative changes just yet. If you’re 50 or 60, it’s much more of a likely scenario.
This Canadian study showed that men lost an average of 5 degrees of shoulder abduction and 6 degrees of hip flexion per decade between 55 and 86 years old, while women lost an average of 6 degrees of shoulder abduction and 7 degrees of hip flexion in the same age range, and that this loss sped up after 70 years old and was actually not linked to self-reported activity levels. Being more active is better for everything as you age, but based on this study, not necessarily for keeping your mobility into your golden years.
What this means is that everyone will be different in terms of how much mobility they have and in which directions or movements. One person may be able to press overhead because they have joints that easily allow it, while another may never get there due to specific limitations, and a third may just not be ready to press yet. They may have the specific ability to do the motion, but don’t have the control or strength at the moment to do it effectively, which is where part 2 comes in.
So how do you determine a structural limitation? The best mechanisms are simply to see what the range of motion looks like in a couple of scenarios:
a. passive – have someone move you through the range while you’re relaxed)
b. supported - pull the joint through a range without using the muscles involved in the action. (Think a hamstring stretch with a towel wrapped around the foot and pulling on it with your arms)
c. in a different position or direction – in looking at hip flexion, compare a squat to a rock-back or Thomas test to look at the same range of motion.
If you consistently get the same joint angles in different motions or positions, it’s reasonable to believe that could be the true limit of your flexibility based on structural aptitudes. There’s always a potential that the limitation could be something else, and if you involve some of the training practices and options used later and notice an improvement, it’s a happy bonus. Short of developing X-ray vision, these are some of the best options for determining structure that everyone has available to them, whether we’re talking about the clinician, trainer or average meathead looking to get all bendy and stuff.
2. Can you actually get there?
Now, let's consider shoulder mobility; imagine that we look at an individual in supine and there’s no limitation standing in the way of going through full shoulder flexion.
However, when this same individual is asked to bring their arms overhead in an upright position, they do some wonky shoulder shrug, low back arch, and their upper lip curls for some reason. In short, they aren’t able to access that flexion movement very well, even though they have the theoretical aptitude to get there on their own.
We’re looking for the image on the right, but wind up getting the image on the left:
Now the great thing about the body is it will usually find a way to get the job done, even if it means making illegal substitutions for range of motion from different joints. In this case, the lack of shoulder motion is made up with motion from the scapula into elevation instead of rotation, and lumbar extension in place of the glenohumeral motion.
This by itself isn’t a problem, but rather a solution. It’s not bad to have something like this happen by itself, but it does alter the specific benefits of an exercise when the segments you’re looking to have do the work aren’t actually contributing, and you’re getting the work from somewhere else. There’s also the risk of injury from poor mechanical loading and improper positioning that increases the relative strain on some areas that aren’t meant to be prime movers for the specific exercises.
Now, the big question is whether someone is willing to not do an exercise because they’re demonstrating that they’re not ready for at the moment. If a client wants to squat in a powerlifting competition, but his hip range of motion makes it very difficult to get below parallel to earn white lights without losing lumbar positioning or grinding the hip joints to pieces, how willing would he be to adjust his training or eliminate that possibility to save a lot of hassles? Some people identify themselves by their sport, so telling them not to do what they love isn’t an option. I’ve worked with a lot of runners, and saying “don’t run” tends to go in one ear and out the other.
Back to the overhead example, maybe going right overhead isn’t possible at the moment, but a high incline press can be done easily. This is working in what Mike Reinold calls on Functional Stability Training: Optimizing Movement “Green Zone vs Red Zone training.” Overhead at the moment is a red zone movement as they can’t get there easily and on their own. Green zone would be a landmine press, where they’re still working on flexion, but not moving into a range they can’t easily access.
One manner that could help an individual access this range of motion if they have shown an ability to get there passively is through what Dr. Andreo Spina calls eccentric neural grooving of the motion. Use either a support or pulley to get into the terminal range of motion, release the support or pulley and try to maintain the terminal position while slowly moving out of the end range as controlled as possible. Here’s Dr. Spina doing ENG work on the ankle and anterior shin for some dorsiflexion work.
Here’s another version with yours truly working on a similar variation via controlled hip abduction:
You could do this for the shoulder easily enough as well by grabbing a rope, pulling the shoulder into flexion, releasing the rope, and trying to maintain the position before slowly lowering the arm out of terminal flexion. Just make sure you’re not letting your low back arch or shrug up your shoulder blades in to your neck.
3. Can you use it with force when needed?
So now you’ve shown you have the joints to do stuff, you can get there on your own without assistance, and you want to train the heck out of it to look like your favorite Instagram bendy people.
One thing to consider when exploring these ranges of motion is that force production tends to be greatest in mid-range positions, likely due to the greatest torque development required to overcome natural leverage elements and also due to spending less time in the end ranges. There’s also the reduction of cross bridge linkages in these positions, limiting sarcomeric action when you’re gunning your biceps in peak flex.
Controlling these end ranges (even if the goal may not be to develop maximal force in them for moving the biggest weight from point A to B) can help expand the usable range of motion where peak torque development occurs, as well as provide the potential for expanding sub-maximal torque percentage ranges of motion. These movements aren’t easy and tend to take a lot of mental energy coupled with physical effort, but if getting awesome was easy, everyone would already be there.
To round things out, understanding and developing mobility comes down to:
a) having the structure to produce the range of motion
b) being able to get into position to effectively use that range of motion
c) building strength and conditioning within that range of motion to keep the ability to use those ranges for a long time, and through as many positions and directions of movement as possible.
Some specific movements or positions may not be possible due to your own unique structure and abilities, but work hard at using everything you do have, build strength throughout the entire range of motion, and enjoy the process as much as the outcomes.
Note from EC: If you're looking for more mobility tips and tricks - and the rationale for their inclusion in a program - I'd encourage you to check out Dean's fantastic resource, Ruthless Mobility. Your purchase includes lifetime updates and continuing education credits. Perhaps best of all, it's on sale for 60% off through this Monday (7/4) at midnight.