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.
In my last post, we covered the most popular articles here at EricCressey.com in 2009. Today, we'll cover my top product reviews of 2009. Several of these were interviews with authors that came in light of their launch of new products. In addition to discussion of the products, most of these have a ton of good information you won't want to miss.
Warpspeed Fat Loss Results Part 1 and Part 2 - Technically, this was the end of 2008, but had we done a November-to-November year, it would have blown the rest of these product reviews out of the water. The reason? Results! Check out the before and after pictures of one CP client who kicked some serious butt with this program. For a lot of you who are looking to get on track with your fat loss efforts in the new year, this would be a good product to check out.
Strength and Conditioning Webinars - I think this product might be the most useful one of the year for fitness professionals, as Anthony Renna has made sure that there is awesome content coming out month after month. It's cheaper than traveling to seminars, and you can get educated on YOUR schedule. I highly recommend checking it out.
Off-Ice Performance Training for Hockey (with Kevin Neeld) - This is an interview with Kevin that covers hockey training tips for both coaches and players.
Tomorrow, we'll cover the most popular EricCressey.com exclusive videos on the year.
1. I started this week off with a bang with a few good (and goofy) YouTube clips in my newsletter, so there's no reason to shy away from a continuation of the awesomeness in this blog.
2. Tony Gentilcore got the day off from work today. He claimed it was to go see the filming of the next Functional Strength Coach seminar, but we all know it was just a front for his regular ol' "weird ninja dude in the woods" routine. Glad you enjoyed your alone time, big guy.
2. Congratulations to CP athlete and New York Mets minor leaguer Tim Stronach (St. Lucie Mets: High A), who just missed both a perfect game and no-hitter on Wednesday. "Stro" took a perfect game into the 8th inning, and then lost the no-no with one out in the 9th. The wildest part is that Tim didn't even know until the day before that he'd be making the start.
Stronach packed 21 pounds on his 6-5 frame this off-season with loads of hard work at Cressey Performance, and deserves all the success that comes his way. Great job, Tim!
3. I received an email with the following question yesterday: "I play basketball. I watch how guys lose lots of weight and bodyfat preparing for the combine. How do they do that?"
Answer: The overwhelming majority of college basketball players I've encountered live on sugary sports drinks, chicken wings, pizza, and booze. Simply cleaning up their diets for a month or two will work wonders even if training is held constant. Did you expect something more revolutionary?
4. Here's another study showing that swinging a heavy bat prior to regular hitting is an inferior warm-up protocol as compared to swinging the normal bat or an underweighted bat. Researchers "suggested that when preparing to hit, 5 warm-up swings with either a light or normal bat will allow a player to achieve the greatest velocity of their normal bat." This is in complete contrast to the use of weighted baseballs to increase throwing velocity; I love 'em when used with the right population.
5. Huh? What? Come again?
6. I went back through Jim Smith's Accelerated Muscular Development today to check up on how he approaches formatting for e-books (as we prepare some for the upcoming project's release). While I was looking it over, I got to thinking about how it never ceases to amaze me how thorough Smitty is with his products; he just seems to cover everything. I've said it before: this is a great resource; I'd highly recommend you check it out.
1. It's a big weekend around here with lots going on. First off, my lovely fiancee Anna is graduating from the New England College of Optometry this weekend. That's right, folks; in spite of eight years of schooling that culminates with her becoming "doctor," she was still clueless enough to marry a bonehead like me. I guess they can't teach you everything in school.
Just kidding, honey; I know I'm awesome in every way. And really proud of you.
2. Saturday, there are pre-graduation ceremonies. Unfortunately, out of fear of "poking an eye out," these ceremonies will be devoid of pin the tail on the donkey, darts, wiffleball, Hungry Hungry Hippos, and Twister. Instead, the future eye docs will participate in staring contests and heated "Corneal Abrasion Bingo" contests.
3. Saturday also happens to be a big day for Massachusetts high school baseball playoff games. We've got loads of guys participating, so I'll just say good luck to everyone.
4. Tony Gentilcore is moving to a new apartment this weekend, too. I just checked the Vegas odds, and after today's 58 complaints about packing, the over-under on Tony's instances of pissing and moaning about moving this weekend is 847.5. I am feeling frisky, so I'm going with the over.
5. In my newsletter on Wednesday, I raved about Jim Smith's new product, Accelerated Muscular Development. I actually received three emails from folks thanking me for the recommendation; they all loved Jim's new product. This is quality stuff; I encourage you to check it out.
6. A big thanks goes out to everyone who offered car-buying tips in last Friday's blog. I picked up a new car at the beginning of this week and definitely put some of the advice to use in saving me some cash, time, and hassle.
If you liked Maximum Strength...
Then you'll love Jim Smith's Accelerated Muscular Development.
I often get asked what would be a good program to use following the Maximum Strength program, and while my first answer is always a resounding Show and Go! However, there is another excellent option out there for those who want to get outside the "Eric Cressey School of Thought." In creating Accelerated Muscular Development, Jim "Smitty" Smith did a fantastic job of introducing a thorough e-manual that includes strength training programming, flexibility training, nutrition, recovery protocols, and detailed explanations that put overly "sciency" concepts in an understandable and usable format.
Personally, I've always loved Jim's innovation and willingness to think outside the box. If you ask him about what makes this program so good, though, here's what he'll tell you are the top five components of a successful program:
1. Comprehensive - A good resistance training program teaches you what to do from the moment you walk into the gym, until the moment you leave. It does not just provide you with the primary strength exercises and a rep scheme. A progressive strategy must be incorporated so that by the time you are ready for your primary strength exercises, you are warmed up and ready to go.
2. Education - Do not just follow any resistance training program you get out of a magazine or on an internet forum blindly. You have to make specific and informed decisions based on your individual needs. A good program teaches you so that you can make these decisions.
3. Instruction of Proper Form and Full ROM - The strength exercises in a good resistance training program are demonstrated with proper form and instruction. It is not enough to teach the deadlift by saying "pick the weight off the floor."
4. Easy to Understand - The science behind building muscle and getting stronger is sometimes explained in a very complicated manner. These concepts are much easier to understand with visual diagrams and real world application.
5. Systematic Approach - A comprehensive strength program provides you with a systematic approach where each essential component is represented and input at the right times. This allows the lifter to make sure each activity is not forgotten or missed, which means he can concentrate on training.
I'd highly encourage you to check out this product if you're looking for something new - and particularly if you enjoyed Maximum Strength. For more information, visit www.AcceleratedMuscularDevelopment.com.
In the Trenches with Eric Cressey
I figured we'd go with a little change of pace this week and switch from written content to audio content, as Mike Robertson interviewed me for one of his recent newsletters. Mike and I talk about everything from shoulder assessment, to the possible future of shoulder surgeries, to strength development, to what's new at Cressey Performance, plus a whole lot more. You can listen to the entire audio interview HERE. Enjoy!
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