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Strength and Conditioning Stuff You Should Read: 3/3/17

Here are some good strength and conditioning reads for you to check out as you head into the weekend! 

The Sleep Sweet Spot for Avoiding Memory Problems - This is a quick read from Dr. Mike Roussell; he covers the ever important - but commonly overlooked - topic of sleep.

Random Thoughts on Speed, Strength, and Conditioning - Mike Robertson and I are a lot alike - especially when it comes to our love of "random thoughts" brain dumps. There are some gems in here from my brother from another mother.

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Why the Phrase, "I Need to Rest" is a Misleading Excuse - Frank Duffy outlines some important points about responsibly helping folks to avoid time off from training when they're injured.    

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Cressey Sports Performance – FL Spring Nutrition Seminar: April 9, 2017

We're very excited to announce that on Sunday, April 9, we’ll be hosting the CSP-FL Spring Nutrition Seminar featuring a day of learning with Brian St. Pierre. This event will take place at our Jupiter, FL location. Brian was CSP’s first employee in Massachusetts and has since moved on to be the Director of Performance Nutrition at Precision Nutrition.

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Here’s a look at our agenda for the day:

8:30am: Registration

Morning Session – Laying the Foundation

9:00am: Human metabolism and the calorie conundrum
10:00am: Protein: the magical macro
10:30am: Carbs: the misunderstood macro
11:00am: Fats: the mystery macro
11:30am: Supplements: what works, what doesn’t, and what might
12:00pm: Q&A
12:30pm: Lunch

Afternoon Session – Practical Application

1:30pm: How to assess and where to begin
2:30pm: Controlling portions and making adjustments
3:00pm: Dietary adjustments for advanced muscle gain and fat loss
3:30pm: Problem solving and case studies
4:00pm: Why consistency is king
4:30pm: Q&A

Location:

Cressey Sports Performance
880 Jupiter Park Drive
Suite 7
Jupiter, FL 33458

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Cost:

Regular Rate – $149.99
Student Rate – $129.99

Date/Time

Sunday, April 9
Registration 8:30AM
Seminar: 9AM-5PM

Continuing Education

0.7 National Strength and Conditioning Association CEUs (seven contact hours)

Click Here to Sign Up (Regular)

or

Click Here to Sign Up (Student)

We’re really excited about this event, as Brian is a polished presenter and always on top of the latest and greatest research on optimal nutrition practices. Space is limited and we expect this event to fill up quickly, so don’t delay on signing up!

If you have additional questions, please direct them to cspflorida@gmail.com. Looking forward to seeing you there!

PS - If you're looking for hotel information, both the Comfort Inn and Fairfield Inn in Jupiter offer our clients a discounted nightly rate. Just mention "Cressey" during the booking process in order to secure the discount.
 

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Strength and Conditioning Stuff You Should Read: 2/22/17

It's time for this week's list of recommended reading. Sorry it's a few days late, but hopefully it still helps to get you over hump day! As a friendly reminder, tomorrow is the last day to get 20% off on Jaeger Bands at this link using the coupon code CRESSEY.

A Shoe by the Athletes for the Athletes - This blog at Eastbay discusses the origins of the New Balance Minimus MX20v6 Cressey Trainer. Eastbay carried, but their inventory has pretty much been cleared out (only size 7 remains). New Balance does still have some odds and ends in terms of sizes remaining on their websites, and folks in Canada can get shoes at SportCheck.ca

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Back to McGill - I attended a great one-day course with Dr. Stuart McGill yesterday, and it reminded me to look back on an interview I did with him all the way back in 2006. Even as we look back 11 years, Stu is still tremendously ahead of his times as a research and clinician when it comes to preventing and correcting back pain. We're discussed doing another interview in the near future, and I'm super excited for it. In the meantime, check out this old gem; it's still "on point" and invaluable.

Grit - I'm about 3/4 of the way through this book from Angela Duckworth, and I've found it to be excellent. There are lessons that apply across all industries, but I see particular applications with respect to strength and conditioning, a field where hard work and determination really sets individuals apart on another level. Heck, we even put a reminder of this on the wall at both facilities!

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Strength and Conditioning Stuff You Should Read: 1/31/17

I'm flying up to Massachusetts tonight for a quick visit, so I don't have time to write up anything new. Luckily, I have some great stuff from around the 'Net to share with you. 

The Hierarchy of Fitness Industry Success - Here's a great post for the fitness industry up-and-comers, courtesy of CSP-MA co-founder, Tony Gentilcore.

Lessons New Coaches Can Take from the Belichick Blueprint - I'm a big Patriots fan not only because I was born in New England, but also because they always seem to find value where others miss it. Some of the personnel decisions during Bill Belichick's tenure have come under scrutiny, but they always seem to work out. This article shares some invaluable lessons that carry over across industries.

Some Reasons Why You Should Stop Stretching Your Hip Flexors - Dean Somerset presents some excellent thoughts on better ways to attack the problem of "tight hip flexors."

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Great point from @bonvecstrength in today's guest post at http://www.ericcressey.com/blog. #cspfamily #benchpress

A photo posted by Eric Cressey (@ericcressey) on

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Strength and Conditioning Stuff You Should Read: 1/26/17

It's time for this week's list of recommended strength and conditioning reading. With this week's launch of Cressey Sports Performance Innovations ($50 off through Sunday at midnight), we're going with a CSP staff theme here.

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Believe It Or Not, CSP Isn't a One-Man Show - Pete Dupuis authored up this great post about how to build up a multifaceted fitness team instead of just a one-man show. It's a great read for anyone who aspires to own a facility one day (or already has one). 

Technique Tuesday with Tony Bonvechio - You might not know that CSP coach Tony Bonvechio posts a thorough technique video each Tuesday morning on the CSP-MA Facebook page. Here's this week's:

6 Ways to Improve Your Bench Press Lockout - This is another great contribution from Tony Bonvechio, there resident bench press expert at CSP!

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Cressey Sports Performance Innovations is Now Available!

When people ask me for my top business mistake, without hesitation, I answer, “Putting my last name on Cressey Sports Performance.”

When I say this, most folks assume that I’m referring to the fact that it’ll make the business harder to sell way down the road. Or, they recognize that it means everyone will expect me to answer the phone each time someone calls the office. And, these individuals aren’t wrong; these are certainly issues. However, they aren’t the primary source of my frustration with this mistake.

Rather, without even knowing it, putting my name on the facility undermines just how outstanding the rest of our staff at both Cressey Sports Performance facilities are. In fact, my business partner, Pete Dupuis, often refers to himself as “the guy behind the guy” even though he’s one of the brightest business minds in the industry – and every bit as integral to the success of CSP as I am.

This is something I’ve worked hard to remedy – and today, I have an announcement that will continue this momentum in the right direction.

Today, we introduce Cressey Sports Performance Innovations, a collaborative resource from the Cressey Sports Performance team. Eleven staff members from our Hudson, MA and Jupiter, FL facilities have each contributed a presentation “from their wheelhouse” to this product – and we’re really excited with how it turned out. I learned a lot in reviewing the 11+ hours of webinars, and I’m confident you will, too.

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This 100% digital/online resource is now available at an introductory $50 off discount through this Sunday at midnight.

For more information, please visit www.CSPInnovations.com

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4 Glute-Ham Raise Technique Tips

Glute-ham raise technique can give lifters a lot of trouble. To that end, I thought I'd film a video to demonstrate some of the common mistakes folks make with this drill.

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Strength and Conditioning Stuff You Should Read: 1/18/17

It's a big Wednesday. The Baseball Hall of Fame class of 2017 is announced, and our family is actually closing on our new house here in Florida. And, it's a beautiful sunny day outside - and I'm headed to the fields for throwing, hitting, and sprint work with our pro baseball crew. Who says hump day has to suck?

Here are some recommended reads for the week:

4 Warm-up Mistakes You're Probably Making - Cressey Sports Performance coach Tony Bonvechio makes some great points on how to optimize your preparation for a training session.

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What Kind of Substitute Teachers is Your Fitness "Classroom" Prepared to Employ? - This article from my business partner, Pete Dupuis, is targeted toward gym owners, but a lot of the lessons can be applied to personal trainers managing their own clientele. Who do you trust to pick up the slack if you're sick for a day?

To Hell and Back: The Untold Story of Male Eating Disorders - This article by Mike Zimmerman for Adam Bornstein's site hits close to home for me in light of some troubles I went through roughly 15 years ago. 

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Random Thoughts on Long-Term Fitness Industry Success – Installment 5

I haven't published a post in this series since September, so this update is long overdue. Here we go...

1. Focus on optimism in training, but pessimism in business.

I'm in the process of reading The Founder's Dilemmas by Noam Wasserman. It's been excellent thus far, and this quote stood out to me, in particular:

"Higher optimism entrepreneurs have 20% lower revenue growth and 25% lower employment growth than lower optimism entrepreneurs who would be less susceptible to the perils of optimism."

Without even knowing it, Wasserman might have explained a big reason why so many fitness professionals struggle when they open their own business (as compared to working for someone else). The best trainers are upbeat, unconditionally positive, and energetic during their training sessions - but that doesn't mean that this approach also works well on the business side of things.

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As I think about the most productive meetings I've had with my business partners over the years, they haven't been sit-downs to talk about all the great things we're doing. Rather, they were meetings where we nit-picked and scrutinized everything we were doing to find ways to improve. In a broad sense, they were very pessimistic.

Wasserman elaborates: "Excessive optimism can blind many founders to their start-ups' critical needs. So, they must be particularly vigilant in identifying the gaps in their skills, knowledge, and contacts - and evaluating whether and when those gaps should be filled by a co-founder."

There's your quick, two-part recipe for fitness industry business struggles:

a. Be overly optimistic on the business side of things and miss key opportunities for improvement and growth.

b. Fail to have the knowledge and resources needed to improve a problem even if you do actually identify it.

2. Effective loss leaders shouldn't devalue your service.

A while back, my business partner, Pete Dupuis, wrote up a great article: 3 Reasons We Don't Offer Free Training Consultations. In it, he outlined three primary reasons why offering free training consults at your gym might not be a good idea. One point he didn't make, though, is that you are effectively devaluing your services.

Now, to be clear, I am not at all opposed to loss leaders in the fitness industry - as long as we have a broader definition of "loss leader." Wikipedia defines it as "is a pricing strategy where a product is sold at a price below its market cost to stimulate other sales of more profitable goods or services." In my opinion, you can utilize "value addition leaders" with great impact without devaluing your services (the only "loss" is your time). You're simply finding ways to give potential customers something of value before they take the initial plunge with you.

This might be a free seminar at your facility that they attend, or a expedited referral to a physical therapist or sports orthopedist prior to them starting up with you. You might even go to this appointment with them to learn more about their injury and help make the transition as smooth as possible. It's a way to show you care and deliver value before the first transaction.

With our professional athlete clientele, we have a great opportunity to do this prior to them actually getting to Cressey Sports Performance for an evaluation. Maybe it's a function of helping them to find housing (sometimes even at the Cressey residence!), or passing along the information they need for the smoothest travel experience on the way to CSP. Or, maybe it's lining up a catcher for them to throw a bullpen when they're only in town for a short stint.

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There are countless ways to add value to the client's experience with your training facility, but you do need to be a bit more creative to find ways to differentiate yourself even prior to the first transaction.

3. Lead Generation, Lead Conversion, and Retention are the big three of fitness business success. 

Just as powerlifting has the big three - squat, bench press, deadlift - fitness business success has its own big three:

a. Lead Generation - how many people inquire about your services

b. Lead Conversion - how many of those prospects actually wind up paying for your services

c. Retention - how well you keep those clients

If you're a relatively experienced powerlifter, you can usually identify the quickest way to bring up your total. For me, I was always a strong deadlifter, decent bench, and mediocre squatter - so prioritizing the squat was the fastest way to bring up my overall performance.

Similarly, I think every business owner (even outside the fitness industry) would be wise to look at their businesses with this "largest window of adaptation" perspective. At CSP, lead conversion has never really been an issue for us, so we can devote most of our efforts on the business front to lead generation and retention.

Of course, don't overlook "ancillary" efforts like managing expenses, collecting outstanding payments, servicing equipment, and the like as important. While they are key considerations, they just usually aren't "big rocks" on the profitability front like these other three.

Enjoy the rest of your weekend!

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Strength and Conditioning Stuff You Should Read: 1/9/17

Between the holidays and my "Best of 2016" series, it's been a few weeks since the last installment of this weekly recommended reading/viewing list. With that in mind, I'll throw out some extra recommendations this week:

Healthy Hips for Serious Sumo Deadlifts - Dean Somerset knows hips - and this article demonstrates just how thorough that knowledge is.

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Understanding Influencer Marketing - My business partner, Pete Dupuis, discusses the value of collaborative marketing efforts between one company or individual and another - using our relationship with New Balance as an example.

Stress is Not Stress - This was an outstanding post from Dave Dellanave; he cuts through all the science and explains why not all stress is created equal for every person.

5 Key Nutrition Lessons We Learned in 2016 - As always, the crew at Examine.com puts out some excellent science-backed information.

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