I've gotten several inquiries about whetherShow and Go will be a good fit for women trying to get fitter and stronger. I guess it really depends on whether you want to be able to do stuff like this.
My lovely fiancee just showing up and banging out eight pull-ups - in her work attire, without a warm-up.
Or Cressey Performance client Natalie putting on a show of her own with some rope pull-ups.
And a little something for the deadlifters in the crowd...
"At the beginning of this program, I was very out of balance, where my lower body was much stronger than my upper body and I will give Eric the credit for balancing me out. I found incredible strength gains in my chest, back and shoulders and was still gaining at the end of my 4 months. Working with Eric I knew the mobility and stability throughout my body would improve in the areas it needed to; I have never had any shoulder issues, but now my shoulders have never felt healthier, more stable or stronger. By the time I got to the third phase, I found my 1RM for the bench press climbed almost 30 lbs and I was working with weight I have never worked with before. Beginning the program I could not do any pull-ups .. I finished with being able to do 3 complete reps for 4 sets ... that's success to me! This program gave my body the perfect base to go in any training direction afterward."
Kelsey Pettengill - Saco, ME
"My fiance, Mathew, and I completed Eric's 16 week strength program in June. We were both extremely pleased with our results. I increased my squat by 55lb, my deadlift by 33lb, my 3-rep maximum chin-up by 12lb, my bench press by 8lb and my standing jump by 7.5"- great results in just 16 weeks.
"This is the first intensive strength program I have undertaken. The program will produce amazing results if you are completely committed, determined and motivated for the 16 weeks. I even managed to complete my training with international travel and demanding work pressures.
Mathew was an ongoing source of support and this program highlighted the importance and value of a committed and motivated training partner.
"As a female who up to three years ago focused their entire fitness regime on cardio, I highly recommend Eric's program and his strength and conditioning expertise for maximizing strength gains and sculpting a lean physique."
Cassandra Lees - Port Moresby, Papua New Guinea
"I have nothing but glowing praise for Eric Cressey's program. I have been a recreational lifter for many years. Eric's program has helped me overcome some sticking points in mobility and strength that I wasn't able to address on my own. Even though I am relatively strong, I have never been able to chin. Now, I can do several sets of chins with various grips.
"Because of all the unilateral work that Eric recommended in this program, my basic lifts (deadlift, squat, bench) have gone up significantly.
"My favorite lift, the deadlift, has gone from 225 to 280 and that's at my body weight of 130 lbs.
"I was always a good conventional squatter, either free squat or box squat, but was never comfortable with the front squat. This program provided me with the tools to finally perform a decent front squat.
"I could go and on and on and tell you about all the other lifts and how they improved. Suffice it to say...THIS PROGRAM WORKS! Thanks, Eric!"
Arlene Robbins - New York, NY
"I can't say enough to describe the positive experiences I had with the Show and Go Program. Obviously, I gained significant strength across the board and got leaner, which in itself is rewarding, but the amazing part to me is that I did so as a 40 year old female with an office job and not as a younger elite athlete with access to more training resources. And my progressions weren't solely strength oriented as I also made improvements in my flexibility and range of motion in spite of having past issues in these areas. With the enhanced strength and flexibility, I'm now enjoying the best fitness, strength and health I've had at any point in my life. And, it's incredibly empowering to be a strong woman and reach strength levels I never thought were possible for me. There is no question in my mind that I got more than a 16 week training manual from the Show and Go Program. Rather, this program provided a road map for me to be able to continue to optimize my strength and overall health because I experienced the power of mixing of mobility exercises along with innovative strength gaining techniques."
A few questions from one of our pro baseball guys inspired me to create this video "tutorial" on how to develop power. It starts general, and progresses to specific. Think about how it applies to YOUR sport and your training history.
For more detail, check out The Ultimate Off-Season Training Manual.
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A buddy of mine - we'll call him Bobby Ballsofsteel - has been really working at it lately in a dedicated push to pack on a little muscle mass with his strength training program. He's somewhat of a classic "hardgainer" who needs to really forcefeed himself to gain every ounce. Nonetheless, Bobby's busted his butt in the gym (I train with him, so I know) and the kitchen over the past few months and has gone from 200 to 210 pounds. This is a huge deal, as we aren't talking about "newbie" gains; we're talking about a guy who had already gone from 160 to 200 over the previous two years.
Bobby was super-intimidated about starting a strength and conditioning program back in 2007 because, although he was a great athlete, it was unfamiliar territory for him because he immediately become the little dog at the pound.
It took a lot of guts to start things up - something we see with a lot of people from different walks of life who begin exercise programs with motivation and a desire to change, but a long way to go and a fair amount of intimidation and embarrassment in their minds about where they stand with respect to the challenge ahead. Whether you're an elite athlete who has never trained in an organized setting, an untrained 14-year old baseball player, or a 55-year-old female who is just getting into exercising to drop body fat, the first step is the toughest - and it's our job as fitness professionals to make this first step more manageable and less daunting. The problem is that we have outside influences with which to compete.
With many people embarking on a strength training program, there are other people in their lives - maybe it's relatives, spouses, employers, best friends, or others - who for whatever reason go out of their way to find fault with people for making the decision to start exercising or eating healthy. In many cases, these "disablers" sabotage people's efforts at the exact time when they need the most support from those close to them.
Usually, the ones doing the "disabling" are simply insecure about themselves. Maybe they are just comfortable eating poorly and not exercising, and they perceive it as a threat when someone close to them starts changing these habits, as it may have a spillover effect to them. Or, perhaps they're deconditioned and just don't want to be alone - so it's easier to try to bring someone else down a peg than elevate themselves. Maybe it's just that the world wouldn't be safe with only one overweight superhero as opposed to two. Batman wouldn't just leave Robin out to dry like that.
And that's how we come back to my buddy, Mr. Ballsofsteel, and his great progress of late. Bobby came to the gym royally pissed off the other morning, and proceeded to tell me the story of how he had met up with some of his best (long-time) friends the previous night. While it had been good to see all of them, one of these friends - we'll call him "Tommy the Tool" - went out of his way to remark (in front of the entire group) that Bobby had "gotten awfully big suspiciously quickly." Effectively, he was implying that Bobby was using steroids (which is clearly not the case if you ask anyone who has seen him regularly throughout this time period). The accuser (or shall we say "disabler?") practically tried to turn it into a group intervention.
You can imagine what an awkward position this created for Bobby. On one hand, if he had gotten defensive in light of all the hard work he'd put in to do things the right way, they'd have thought he had something about which he should be defensive. On the other hand, if he had just shrugged it off, they'd have thought that the accusation is true and that Bobby just wanted to change the subject. Awkward situation, indeed.
Awkward situation aside, there is a "not-so-coincidental coincidence" that emerged in my eyes as Bobby told me the story. Apparently, Tommy the Tool presented to this gathering about 15 pounds of "not-so-good weight" heavier himself because he'd been on the road for work, eating poorly and not exercising.
It's funny how our disabler chose to call someone out and attempt to delegitimize someone else's progress at the exact same time when he was feeling the worst about himself. Actually, it's not really "funny." It's more "predictable" and "pathetic." You try to take someone down a peg to make your unfit, unhealthy status quo feel more acceptable; it's easier to take when everyone is miserable. Or, maybe it simply takes the attention off you, Tommy the Tool.
This happens in fitness, athletics, business, academics, and countless other components of our everyday lives. I always tell our athletes that the higher up you go, the more hot air you are going to encounter. Get negative people out of your life and surround yourself with those who are not only supportive of your goals and your progress, but can actually help to set you up for more success.
In Switch: How to Change Things When Change is Hard, one message from authors Chip and Dan Heath is that you will almost never effect quick change a person, but you can always work to change the situation that governs how a person acts - and do so relatively transiently.
As an example, we've had numerous high school athletes who have completely changed their family's nutrition for the better by applying the principles they've learned in nutrition consultations at Cressey Performance. It isn't that their parents didn't want to be healthy prior to that point; it was just that the situation in which they cooked and ate was different. Once a young athlete came home excited about nutrition armed with knowledge and recipes, though, their supportive parental instincts enabled him to adopt these new habits, and his enthusiasm and newfound education and resources enabled them to adopt new practices for the family. They were still the same people; they just happened to have new situations.
It's why I think our semi-private training model at Cressey Performance works so well. Sure, it makes training more affordable, and the strength and conditioning programs are obviously very individualized. However, I think that most important thing we've done is creates an unconditionally positive training environment where people can support each other - even if they may have different fitness/athletic goals. Success is both visible and encouraged.
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Back in 2006, Indiana Pacers Strength and Conditioning Coach Shawn Windle told me about a new piece of training equipment and connected me with the company that made it. A week or so later, my first pair of Lynx Grips arrived in the mail - and I've been using them extensively ever since. In fact, I found Lynx Grips to be so versatile that when the opportunity to buy a small portion of the company arose, I wrote a check immediately.
Originally, the grips were positioned as a better alternative than lifting gloves, especially for females who didn't want to develop "man hands" from lifting heavy stuff. They certainly prevent the issue completely. My fiancee loves them - and actually refers to them as her "tacos."
The more I used them, though, the more I realized that we could integrate them in our strength and conditioning programs with a multitude of other benefits.
I recommended Lynx Grips to my online consulting clients who trained in places (i.e., commercial gyms) that didn't allow chalk - and the grips made it easier to pull heavy without losing one's grip during sweaty training sessions. Problem solved.
Conversely, we also started using the Lynx Grips to make grip strength exercises harder - by doubling or even tripling them up to thicken a handle. Another problem solved.
Then, we turned around and used the grips to make things easier on the hands again - but wrapping them around the connector chains we use for reverse sled drags. This made it easier for us to haze interns (you'll notice him pick up the Lynx Grips at the 2:05 mark of this video). Problem solved...again.
Lastly, we have certain bars - the giant cambered bars, safety squat bars, and farmer's walk bars - that are slightly thinner than other bars, so our muscle clamps don't keep the plates from sliding during one's set. Slide a Lynx Grip in the small space between the clamp and the bar, and you're good to go. Yet another problem solved. Look closely, and you'll see four of them being put to good use in this medley:
I'm not the only one who feels this way. Dozens and dozens of collegiate and professional sports teams are using Lynx Grips on a daily basis in our strength training programs.
What's the take-home message? Lynx Grips are the real deal: versatile, convenient, durable, and affordable. Check them out HERE.
(I'd recommend you pick up two pairs - which is four total grips - so that you can double or triple them up for grip work.)Sign-up Today for our FREE Newsletter and receive a deadlift technique tutorial!
A while back, I sent off an email to my good friend Alwyn Cosgrove about our Optimal Shoulder Performance DVD set, and he asked me what I thought were the three most important things that folks - from fitness professionals to regular ol' weekend warriors - ought to know with respect to the shoulder. Here were the first concepts that came to mind:
1. You should NEVER be intimidated when you hear/see the words "rotator cuff tear" or "labral tear."
Why? Because if you are training clients, you are absolutely, positively already training people who have these issues but are 100% asymptomatic. Some interesting research:
Miniaci et al. (2003) found that 79% of professional baseball pitchers - the people who put the most stress on their shoulders on the planet - actually had "abnormal labrum" features. They concluded that "magnetic resonance imaging of the shoulder in asymptomatic high performance throwing athletes reveals abnormalities that may encompass a spectrum of 'nonclinical' findings."
Meanwhile, rotator cuff tears often go completely unnoticed. Sher et al. (1995) took MRIs on the shoulders of 96 asymptomatic subjects, and found cuff tears in 34% of cases, and 54% of those older than 60. Meanwhile, another Miniaci study (1995) found ZERO completely normal rotator cuffs in those under the age of 50 out of a sample size of 30 shoulders.
What's my point? Both the people who are in pain AND those who have absolutely no pain can have disastrous looking shoulder MRIs. So, in many cases, it is something other than just the structural deficit that causes certain people to experience pain. To me, that difference is how they move.
A torn labrum may become symptomatic in a thrower with poor shoulder internal rotation. Or, a partial thickness cuff tear my reach the pain threshold in a lifter who doesn't have adequate scapular stability.
In short, a MRI report doesn't tell you everything there is to know about a shoulder - and you need to assume that a lot of your clients are already jacked up.
2. When assessing a shoulder, everything starts with total motion. In healthy shoulders, total motion - which comes from adding internal rotation and external rotation - should be the same on the right and left side. This "arc" may occur in a different place on each shoulder, but as long as it's symmetrical from side-to-side, you're off to a good start - and that's when you work further down the chain to see what's going on with scapula stability, thoracic spine mobility, etc.
3. 100% of all shoulder problems involve scapular dysfunction. The interaction of the glenoid fossa of the scapula (socket) and humeral head (ball) is what allows the glenohumeral joint (shoulder) to do what it needs to do. However, most individuals have some form of shortness (e.g., pec minor, levator scapulae) or weakness (e.g., serratus anterior, lower trapezius) of muscles working on the scapula. These inefficiencies alter glenohumeral alignment and increases stress on the rotator cuff, biceps tendon, labrum, and glenohumeral ligaments. Identifying and addressing scapular issues is a key step in preventing shoulder pain.
For more information, check out the Optimal Shoulder Performance DVD set.Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!
At the last Winter Olympics, Dutch speedskater Sven Kramer missed out on a gold medal because his coach, Gerard Kemkers, directed him into the wrong lane part way through the race. Kramer finished the race with an Olympic record time - four seconds ahead of his nearest competitor - but was immediately disqualified because of an incorrect lane change with eight laps remaining on his long-time coach's cue.
In the aftermath of the disqualification, Kemkers obviously came under a ton of scrutiny. After all, he committed a pretty big coaching mistake - and it'll probably become a huge part of his legacy, as unfortunate as it is.
Here is a guy who has likely helped thousands of speed skaters over the years, presumably devoting countless hours to research, coaching, and becoming the best he could be - both as a coach and an athlete (he won a bronze medal at the 1988 Olympics). And, as Kramer noted, it is hard to argue with the success Kemkers helped him achieve: "Three times world champion, four times European champion, so many World Cups and Olympic gold in the 5,000 meters." In the process, Kemkers had to have omitted little to nothing; otherwise, he wouldn't have been coaching at such a high level.
Had Kemkers never endeavored to get to a high level - or taken shortcuts to get there - there would have been countless omissions along the way: gaps in his knowledge, an inability to befriend athletes, and a fundamental misappreciation for what it takes to compete at a high level. He would have been mediocre at best.
Kemkers' mistake was an act of commission, not omission.
Meanwhile, millions of "armchair" quarterbacks around the world will criticize him for being an idiot, when in reality, the opportunity to make this mistake might never have come along if he hadn't spent so much time preparing to not be an idiot.
Speedskating isn't really our thing here in the United States, so let's apply this to something that better fits our existing schema: ACL injuries in female athletes. We know ACL tears are extremely common in female athletes, particularly those participating in basketball, gymnastics, and soccer. I actually recall reading that the average NCAA women's soccer team has one ACL tear every year, and that typically, 1 in 50 female NCAA basketball players will blow out an ACL in a given season. These numbers may be a bit dated now, but you get the point: if you don't train to prevent these injuries, you're omitting an insanely valuable initiative that protects your athletes...and mascots.
Now, we need to see another "ACL Injury Prevention Protocol" on Pubmed like I need to experience another Tony Gentilcore Techno Hour. In other words, there are plenty of them out there, and we know what kind of strength and conditioning programs work; it is just about execution.
So, let's take your typical strength and conditioning coach who puts his female athletes through everything he should to protect them from ACL injuries - but one girl drops a weight on her foot and breaks a toe to miss the rest of the season.
Had he omitted external loading from his strength training program, this never would have happened - but he probably would have had four times as many ACL tears as broken toes and his athletes wouldn't have performed as well. Here, an act of omission would have been far worse than an act of commission - just like we saw with Kemkers. This isn't always the case, but it's important to realize that two kinds of mistakes occur, and sometimes you're better being proactive and making a mistake than you are ignoring a responsibility and just keeping your fingers crossed.
It's been said before that strength and conditioning programs are both a science and an art - and the art is interpreting what to leave out and what to include in light of risk-reward for each unique athlete. For instance, a front squat is a fantastic exercise from a scientific standpoint, but on the art side of things, it may not be appropriate for an athlete whose spine doesn't like axial loading. Or, it may be a problem if an athlete hasn't been front squatting, and introducing it right before competition would cause soreness that might be counterproductive to performance.
Think about how this applies to the next strength and conditioning program you write, and the next client/athlete you coach.
Related PostsRisk-Reward in Training Athletes and ClientsWhy Wait to Repair an ACL?Sign-up Today for our FREE Newsletter and receive a deadlift technique tutorial!
In my strength and conditioning writing, I throw the term "efficient" around quite a bit; in fact, it's even in the title of our Building the Efficient Athlete DVD set. I'm sure that some people have taken this to mean that we're always looking for efficiency in our movement. And, certainly, when it comes to getting from point A to point B in the context of sporting challenges, the most efficient way is generally the best.
And, just think about strength training programs where lifters simply squat, bench press, and deadlift to improve powerlifting performance. The goal is to get as efficient in those three movements as possible.
And, you can look at NFL combine preparation programs as another example. Guys will spend months practicing picture-perfect technique for the 40-yard dash. They might not even get faster in the context of applicable game speed, but they get super efficient at the test.
However, the most "efficient" way is not always the right way.
In everyday life, efficiency for someone with poor posture means picking up a heavy box with a rounded back, as it's the pattern to which they're accustomed, and therefore less "energy expensive." This would simply prove to be an efficient way to get injured! I'd rather lift things safely and inefficiently.
And, take those who run long distances in hopes of losing fat as another example. The research has actually shown that runners burn fewer calories for the same given distance after years of running improves their efficiency. While this improvement is relatively small, it absolutely stands to reason that folks would be smart to get as inefficient as possible in their training to achieve faster fat loss. In other words, change modalities, intensities, durations, and other acute programming variables.
Training exclusively for efficiency on a few lifts might make you better at those lifts, but it's also going to markedly increase your risk of overuse injuries. I can say without wavering that we'd see a lot fewer knee and lower back injuries in powerlifters if more of them would just mix in some inefficient single-leg training into their strength training programs. And, shoulders would get a lot healthier if these specialists would include more inefficient rowing variations and rotator cuff strength exercises.
In the world of training for athletic performance, it's important to remember that many (but not all) athletes perform in unpredictable environments - so simply training them to be efficient on a few lifts fails to fully prepare them for what they're actually face in competition. A strength and conditioning program complete with exercise variety and different ranges-of-motion, speeds of motion, and magnitudes of loading provides athletes with a richer proprioceptive environment.
In other words, inefficiency in strength and conditioning programs can actually facilitate better performance and a reduced risk of injury.
Taken all together, it's safe to say that we want inefficiency in our training, but efficiency in our performance - provided that this efficiency doesn't involve potentially injurous movement patterns.
Related PostsWhy I Don't Like 5x5 Strength Training ProgramsWeight Training Programs: The Basics, but with VarietySign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!
The newsletters for today and tomorrow consist of some outstanding stuff from two guys who really "get it" in our industry. One of my biggest goals with this site is to make it a constant source of up-to-date, cutting-edge information - and that means that I'll often refer you to great stuff from colleagues who can help you, too.
First up, I just couldn't resist posting this link to an excellent interview with Mike Boyle on the "status quo" in our industry. Mike's had a lot of years "in the trenches" and has acquired a great perspective on training individuals of all ages, ability levels, and goals - and the business side of fitness. He talks about what separates good trainers from bad trainers, gives his honest appraisal of a variety of equipment, and the importance of a constantly evolving training philosophy. I'd highly recommend checking this out:
Tomorrow, we'll have a great guest post from Tim DiFrancesco, a forward-thinking physical therapist with an excellent tip on improving shoulder function.
For now, though, check out Mike's interview - and be sure to post your replies here; I'm curious about everyone's thoughts! On a semi-related note, Mike's got a new DVD coming out soon that I'm sure won't disappoint!
I've received a lot of emails just recently (as well as some in-person questions) asking me what I think of Crossfit for strength and conditioning programs with baseball players and, more specifically, pitchers.
Let me preface this email with a few qualifying statements. First, the only exercise "system" with which I agree wholeheartedly is my own. Cressey Sports Performance programming may be similar in some respects to those of everyone from Mike Boyle, to Louis Simmons, to Ron Wolforth, to the Crossfit folks - but taken as a whole, it's entirely unique to me. In other words, I will never agree completely with anyone (just ask my wife!).
Second, in spite of the criticism Crossfit has received from some people I really respect, I do feel that there are some things they're doing correctly. For starters, I think that the camaraderie and enthusiasm that typifies their training groups is fantastic; anything that gets people (who might otherwise be sedentary) motivated to exercise is a plus. Moreover, they aren't proponents of steady-state cardio for fat loss, and they tend to gravitate toward compound movements. So, good on them for those favorable traits. Additionally, I know some outstanding coaches who run Crossfit franchises, so their excellent skill sets may be overshadowed by what less prepared coaches are doing simply because they have the same affiliation.
However, there are several issues that concern me with applying a Crossfit mentality to the baseball world:
1) The randomness of the "workout of the day" is simply not appropriate for a sport that has quite possibly the most specific sport-imposed asymmetries in the world of athletics. I've written about these asymmetries in the past, and they can only be corrected with specific corrective training modalities.
I'm reminded of this constantly at this time of year, as we get new baseball players at all levels now that seasons are wrapping up. When a player presents with a 45-degree glenohumeral internal rotation deficit, a prominent scapular dyskinesis, terrible right thoracic rotation, a big left rib flair, a right hip that's stuck in adduction, and a complete lack of rotary stability, the last thing he needs to do is a 15-minute tri-set of cleans, kipping pull-ups, and push-ups - following by some 400m sprints. It not only undermines specificity of exercise selection, but also the entire concept of periodization.
Getting guys strong isn't hard. Neither is getting them powerful or building better endurance. Finding the right mix to accomplish all these initiatives while keeping them healthy is the challenge.
2) The energy systems development found in Crossfit is inconsistent with the demands of baseball. I wrote extensively about my complete and utter distaste for distance running in the baseball world, and while Crossfit doesn't go this far, in my eyes, anything over 60yds is "excessive distance" for baseball guys. Most of my guys sprint two times a week during the off-season, and occasionally we'll go to three with certain athletes. Let's just say that elite sprinters aren't doing Crossfit, and the energy systems demands of baseball players aren't much different than those of elite sprinters.
3) I have huge concerns about poor exercise technique in conditions of fatigue in anyone, but these situations concern me even more in a population like baseball players that has a remarkably high injury rate as-is. The fact that 57% of pitchers suffer some sort of shoulder injury during each season says something. Just think of what that rate is when you factor in problems in other areas, too! The primary goal should not be entertainment or variety (or "muscle confusion," for all the morons in pro baseball who call P90X their "hardcore" off-season program). Rather, the goals should be a) keeping guys on the field and b) safe performance enhancement strategies (in that order).
As an example, all I need to do is look back on a program we used in one of our first pro pitchers back for the off-season last fall. He had a total of 20 pull-up and 64 push-up variation reps per week (in addition to some dumbbell bench pressing and loads of horizontal pulling/scapular stability/cuff work). This 84-rep figure might be on the low-end of a Crossfit program for a single day. Just like with throwing, it's important to do things RIGHT before even considering doing them A LOT.
4) Several of the exercises in typical Crossfit programs (if there is such a thing) concern me in light of what we know about baseball players. I'll cover this in a lot more detail in an article within the next few weeks, but suffice it to say that most have significant shoulder (if not full-body) laxity (acquired and congenital), abnormal labral features, partial thickness supraspinatus tears, poor scapular upward rotation, retroversion (gives rise to greater external rotation), and diminished rotator cuff strength in the throwing shoulder (particularly after a long season). Most pro pitchers will have more than 190 degrees of total motion at the shoulder, whereas many of the general population folks I encounter rarely exceed 160 degrees.
In short, the shoulders you are training when working with baseball players (and pitchers, in particular) are not the same as the ones you see when you walk into a regular ol' gym. Want proof? Back in 2007, on my first day working with a guy who is now a middle reliever in the big leagues, I started to teach him to front squat. He told me that with only the bar across his shoulder girdle, he felt like his humerus was going to pop out of the socket. Not surprisingly, he could contort his spine and wrists like a 14-year-old female gymnast. This laxity helps make him a great pitcher, but it would destroy him in a program where even the most conservative exercises are done to the point that fatigue compromises ideal form. And, let's be honest; if I was dumb enough to let someone with a multi-million dollar arm do this, I'd have agents and GMs and athletic trainers from a lot of major league systems coming after me with baseball bats!
5) Beyond just "acts of commission" with inappropriate exercise selection and volume, there are also "acts of omission." For example, a rotational sport like baseball requires a lot of dedicated work to address thoracic spine and hip mobility and anti-extension and anti-rotatoin core stability. If you exhaust your training time and recovery capacity with other things, there may not be enough time or energy to pay attention to these important components.
All that said, I would encourage anyone who deals with baseball players to learn to borrow bits and pieces from a variety of methods available today. Along the way, take into account the unique characteristics of the overhead throwing athlete and manage accordingly. Simply saying "I'm a Crossfit guy" and adhering to an approach that was never intended for a baseball population does a huge disservice to the athletes that count on you to bring them the most up-to-date, cutting-edge training practices available.
If you're interested in learning more about some of the asymmetries and training techniques I noted above, I'd strongly encourage you to check out Optimal Shoulder Performance, where both Mike Reinold and I go into some detail on assessment and corrective exercise for pitchers in this seminar (and there's also a lot more fantastic information for anyone looking to develop pitchers). You can buy it HERE, or learn more about it HERE.
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Day in and day out, I see loads of athletes and regular fitness enthusiasts who have hit plateaus in their quest to get stronger, bigger, and leaner - or run into injury issues. Each situation is unique, but one thing that I am always especially attentive to is learning whether someone has recently altogether overhauled their approach to training.
As is the case in so many things in life, "Slow and steady wins the race," "Rome wasn't built in a day," and "Don't run sideways on treadmills while wearing jeans." Actually, that last one wasn't all that applicable to what I'm getting at, but it's probably still good advice to heed for some of our easily distracted teenage readers.
I come across a lot of "program hoppers" in what I do. These are individuals who might do four weeks of Sheiko, four weeks of 5x5 workouts, four weeks of Crossfit, four weeks of German Volume Training, and then four weeks of Tae-Bo DVDs in spandex. At the end of this five month journey, they are somehow more fit - but literally have no idea what training principles were key in them achieving that end. Everything was too muddled; they overhauled the entire strength and conditioning program rather than keeping the valuable stuff.
About 8,000 strength coaches before me have used the line, "The best program is the one you aren't on." Well, I would agree with that - unless, of course, it means that this new strength and conditioning program leaves out all the important stuff that you learned from previous training experiences.
I mean, honestly, I've heard of guys going to strength training programs where they only squat, bench, and deadlift. They don't even do warm-ups; nothing else stays! Then, after six weeks of this program, they email me to ask why their shoulders, back, and knees hurt. Uh, maybe become the only thing they kept from your old program was specificity? With no single-leg work, no horizontal pulling, and no mobility work, it's a surprise that they have only been diagnosed with a musculoskeletal injuries - because they probably should have been institutionalized for being so dumb that they're a harm to those around him.
For instance, rather than tell this individual to stop squatting (he actually kept a pretty good neutral spine on the way down), I'd encourage him to a) get a squat rack, b) get a training partner/spotter, and c) put on some clothes.
Major kudos for rocking "The Final Countdown," though; seriously.
Where am I going with this, and how does it apply to you? Well, the message is very simple: never overhaul. Instead, tinker, fine-tune, adjust, or whatever else your thesaurus recommends as a synonym. Good strength and conditioning programs all share certain things in common, and anything that deviates from those qualities isn't worth it. It's something that I really tried to take into account when I wrote Show and Go: High Performance Training to Look, Feel, and Move Better.
To take it a step further, I encourage you to be leery of those who encourage you to adapt an entire discipline and change everything that you're doing. I find that even in the most injured and hopelessly weak folks that come to me for help, I can always find several things that they're doing correctly that deserve to stay. This is something I've seen in some of the best physical therapists and strength and conditioning coaches with whom I've worked in the past, too. A good professional should work with athletes and clients to meet halfway on what works, not simply pass judgment on a strength training program and overhaul it altogether.
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