Home Posts tagged "Tony Bonvechio"

Strength and Conditioning Stuff You Should Read: 4/17/17

I normally like to publish my recommended readings on Monday, but I got off schedule over the past few weeks. Posting this today will get me back on track:

CSP Business Building Mentorship - By popular demand, my business partner, Pete Dupuis, and I are hosting a business building mentorship.  We only have 20 spots in this one-day event, and nine are already taken from an "in-house" announcement to close industry colleagues.

Athletic Groin Pain - This was an excellent, comprehensive article from Chris Hart on everything from differential diagnosis to rehabilitation timelines and protocols.

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29 Years, 29 Lessons - Tony Bonvechio shares a collection of things he's learned in training, nutrition, and business.

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When people hear "in-season lifting," they seem to immediately think that the sole justifications for incorporating it is to maintain strength, power, and muscle mass. Surely, that's a huge part of the equation. However, I'm quick to point out to our athletes that in-season training includes a lot more. Each time an athlete trains at @cresseysportsperformance during the season, he's also going through his foam rolling work. And, he's working his way through a more individualized warm-up than he'd typically get at the field during practice or at games. Likewise, it's an exposure to an environment that "nurtures" good lifestyle behaviors. There are invariably discussions about optimizing sleep quality, and improving nutrition. These exchanges just don't happen as often at the field. #cspfamily #ArmCare #inseasontraining #pushup

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5 Reasons You Can’t Train High School Athletes Like Pros

Today's guest post comes from Cressey Sports Performance coach, Tony Bonvechio.

Like many strength and conditioning coaches, I entered the fitness industry thinking I wanted to train professional athletes. I’m lucky that I get to do exactly that on a daily basis, but I quickly discovered that some of the most rewarding coaching experiences have come from training high school athletes.

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Sure, watching your clients play on TV is awesome, but your potential to help a younger, less established athlete can reach far beyond the field of play. Bumping a big leaguer’s fastball from 92mph to 95mph might help him land a bigger contract, but helping a 9th grader make the junior varsity team can build confidence and self esteem that is literally life changing.

That said, high schoolers and professionals have drastically different training needs. This sounds obvious, but you’d be surprised how many coaches promise the world to high school athletes by helping them “train like the pros,” only to see minimal results. Here are five reasons you can’t train little Johnny or Jane like their favorite pro athletes, even if it seems like good marketing:

1. They’re Not Strong Enough for Fancy Stuff Yet

Athletes ages 13-18 comes in all shapes, sizes and strength levels. Some look like babies while others look like they’re ready for the NFL combine, but most fall into the former category. These athletes usually struggle to perform elementary movements like squats, push-ups and lunges. They’ve got no business working on fancy change of direction drills or contrast training protocols until they’ve mastered the basics.

“Just get strong” is a common strength coach copout, but in this case it has merit. As my fellow CSP coach Greg Robins often says, think of athletic potential as a pool of water. The stronger the athlete, the more water they have in the pool. The more powerful the athlete, the faster they can draw water out of that pool. While power is of utmost importance for team sports, if your pool of water is shallow, it doesn’t matter how fast you draw it out. Strength is still the foundation of most athletic qualities, making it the most trainable quality for young athletes.

It’s certainly possible for a pro athlete to be “strong enough” to the point where they won’t improve much athletically by adding 50 pounds to their deadlift, but for a younger athlete, that might be exactly what he or she needs before they can cash in on more advanced training methods.

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2. They Need Less Loading for the Same Strength Gains

Novice trainees can get stronger with as little as 40-50% of their 1-rep max. On the other hand, more experienced lifters need a ton of submaximal volume and frequent exposures to heavy training loads (above 90 percent of 1RM) to keep gaining strength. And while not every pro athlete is an experienced lifter, they’ll likely have more training experience than a high school athlete.

What’s the point?

[bctt tweet="Teenagers get strong without much work. Don’t test 1RMs when you can gain with lighter weights."]

3. They (Hopefully) Play Multiple Sports

Young athletes have the opportunity to play multiple sports during the year, while virtually no pro athletes do that anymore. The days of Bo Jackson and Deion Sanders are long gone, so while the pros get to focus on the specific physical demands of their sport year round, high schoolers are likely playing several sports with drastically different requirements in terms of strength, power and endurance.

What happens if we have a high school athlete who plays football in the fall, basketball in the winter and baseball in the spring? There’s no defined off-season, making periodization much trickier. A pro baseball pitcher may not pick up a baseball from October to January, but for someone who constantly has games and practices, you can’t block training into specific physical qualities. A concurrent training approach (i.e. training endurance, strength and power all at once) or “concurrent with emphasis” (where you prioritize endurance, strength or power but touch upon the others to preserve them) becomes a necessity.

What about exercise selection? We know the bench press is great for football, but not ideal for baseball. We know distance running doesn’t do much for baseball, but may have merit for basketball. And what if he or she plays two sports at once (i.e. AAU basketball overlapping the other two high school seasons)? We can no longer speak in absolutes or make generalized exercise contraindications when it comes to developing a well-rounded athlete.

Yes, more young athletes are specializing at a younger age. We can do our part by influencing them to play multiple sports as long as possible, but we can also design well-rounded programs that expose them to dormant movement patterns and untapped strength qualities rather than always being laser focused on training for their primary sport.

4. There are Too Many Cooks in the Kitchen

When too many cooks contribute to one dish, it won’t taste good. With high school athletes, you’ve got a lot of cooks (i.e. influences) in their kitchen (i.e. athletic career), making it difficult to create a cohesive dish worth tasting. It’s our job as the strength and conditioning coach to be the objective taste tester and adjust overall training stress to optimize performance.

Parents, teachers, coaches and friends influence every move an athlete makes on and off the field. It’s tough to get everyone on the same page. It’s common to hear an athlete say their coach wants them to get faster, their parents wants them to get more flexible and their teachers want them to study more and work out less. Who’s a teenager supposed to listen to?

In this case, it comes down to asking the right questions. I’ve learned that just by asking how an athlete is doing outside the gym can unveil the bigger picture. I’ve had a baseball player confess to performing upwards of four extra workouts a week because they’re participating in off-season training with the football team, all while getting less than five hours of sleep while studying for exams. This athlete is far from ready to hit in hard in the gym and it’s my job to adjust his training.

[bctt tweet="Ignorance is NOT bliss as the strength coach; keep tabs on ALL stressors in an athlete’s life."] Ask questions and get to know how an athlete’s lifestyle can affect their performance.

5. They Have Lackluster Recovery

Piggybacking on the last point, most high school athletes don’t recover from training as if their sport was their job. And that’s because it’s not. While most pro athletes are unrecovered too (they’re essentially third-shift workers with insane travel schedules), high school athletes don’t have a paycheck riding on their performance. So they stay up too late, eat Doritos and Skittles for lunch and don’t think twice about it.

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Great athletes live and die by their routines. Pro athletes especially settle into a daily routine that makes them feel ready to compete, from showing up to the field or court at the same time every day, to eating specific meals, to wearing the same sweaty socks for every game. A high school athlete may fly by the seat of his or her pants unless told otherwise, so we can guide them toward a routine that includes quality training, nutrition and sleep.

Take the time to educate your young athletes on the importance of simple recovery methods like foam rolling, eating enough protein and getting to bed before 10 p.m. They may not appreciate it immediately, but once they feel the difference in physical and mental performance, they’ll be more likely to recover like it's their job.

Conclusion

It’s tempting to use aggressive loading and exotic exercise selection with young athletes, but they rarely need either of them. The basics work for a reason and you’ll see success with surprisingly simple protocols if coached and performed diligently.

For more insight on how we train high school athletes at CSP, join me and Greg Robins on April 1-2 at The Annex Sports Performance Center in Chatham, NJ, for our 2-day seminar, “Complete Preparation for High School Athletes”. This seminar will equip coaches and trainers with the physical and mental tools needed to provide a comprehensive training experience for high school athletes of all sports and abilities. To register, CLICK HERE.

About the Author

Tony Bonvechio (@BonvecStrength) is a strength and conditioning coach at the Hudson, MA location of Cressey Sports Performance. More of his writing can be found on www.BonvecStrength.com.

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Strength and Conditioning Stuff You Should Read: 2/15/17

It's been an exciting and busy week, thanks to the launch of the new Minimus 20v6 Cressey Trainer coinciding with the last week of the Major League Baseball off-season.

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I'm happy to report that the shoes have sold really well - to the point that we're already sold out in several sizes. With that in mind, there are still some options for you to get them:

1. If you're looking for international shipping, Eastbay.com is your best bet. They should be making the shoe available on their site either today (Wednesday) or tomorrow.

2. If you're in the U.S. and your size is already sold out HERE at New Balance's website, Eastbay.com is also your best bet.

3. If you're in Canada and your size is already sold out HERE at New Balance's Canadian site, you can try SportChek.ca or Eastbay.com.

Now that all that is out of the way, let's get to this week's content!

Meet the First Performance Coach to Get His Own Signature Training Shoe - This article at Stack.com takes a look at the design process behind the new Minimus 20v6 Cressey Training sneaker.

As Spring Training Begins, Pitchers Enter Tommy John Danger Zone - Along with Alan Jaeger and Mike Reinold, I was interviewed for this USA Today article on the spike in injuries seen during spring training each year. 

Power Development for Powerlifters - This is an excellent post from Cressey Sports Performance coach Tony Bonvechio. I wish I'd had it back in the early 2000s to help my bar speed along, as it took me a few years to figure out that getting faster was a key to getting stronger for me.

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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

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3 More Reasons We Don’t Have Our Baseball Players Bench Press

Today's guest article comes from Cressey Sports Performance coach Tony Bonvechio. Tony is also one of the contributors to the new Cressey Sports Performance Innovations resource, which is on sale for $50 off through this Sunday at midnight. Enjoy! -EC 

I wouldn’t break the Internet if I told you that we don’t use the barbell bench press to train baseball players at Cressey Sports Performance.

As a powerlifter, I love the bench press. It’s a solid choice for general fitness folks, too. But by now, it’s widely accepted in the baseball world that the reward of getting really strong on the bench press is outweighed by the risk the exercise poses to the shoulders and elbows. And if you dig a little deeper, there’s some more specific reasoning why the bench press doesn’t show up in most programs at CSP.

1. It Exacerbates Negative Adaptations to Throwing

When you throw a baseball for a living, it’s likely that a handful of things will happen, including:

• Increased glenohumeral external rotation
• Decreased glenohumeral internal rotation
• Decreased elbow extension

So basically, you get a shoulder that’s loose in the front and tight in the back, along with an elbow that doesn’t straighten all the way. But what happens at the torso and lower body?

• Decreased scapular upward rotation
• Decreased soft tissue quality (lats, rotator cuff, pec major and minor, among others)
• Abnormal spinal curvature (i.e. lumber and/or thoracic hyperextension)
• Decreased hip rotation (most often loss of hip internal rotation)

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Now we have scaps and hips that don’t move well, gritty tissue surrounding the shoulder, and a spine that’s stuck in extension. This paints a grim picture and it’s not as bad as it sounds, but what does bench pressing do to help this situation?

The answer? Nothing. In fact, it feeds into many of these dysfunctions.

Coach someone into a proper bench press setup and what do you get? Global spinal extension, scapular retraction and depression, humeral motion WITHOUT scap motion, and heavy loads placed on the pecs, delts, lats and triceps. The stresses are eerily similar to throwing, albeit at slower speeds and heavier loads.

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We spend a lot of time each offseason trying to restore movement quality in our baseball players, which means staying away from many of these gross extension patterns and exercises that lock the scaps in place. You can’t justify strength gains at the expense of movement quality. As Gray Cook says, don’t build strength on top of dysfunction.

2. It’s Not Speed- or Plane-Specific

In order for a movement to transfer to sport, it needs to have some degree of specificity. We have to look at the plane in which the movement occurs (sagittal, frontal or transverse) and where the movement falls on the force-velocity curve.

Granted, simply getting stronger has direct transfer to sport without being specific. Otherwise, strength coaches wouldn’t have jobs. However, research shows us that power development is highly plane-specific and that traditional sagittal plane power exercises (jumps, sprints, cleans, snatches, etc.) have limited transfer to throwing a baseball. We've seen plenty of pitchers with sub-20-inch verticals and 90-mile-per-hour fastballs to back this up. Research from Lehman et al. (2012) backed this up as well.

Rather, frontal and transverse plane movements like Heidens and med ball throws work better. So building a fast, crisp bench press might make a football player incredibly powerful, but it won’t transfer much to baseball.

Also, bench pressing is simply too slow to have much transfer. If you look at the force-velocity curve (also known as the strength-speed continuum), throwing a baseball is all the way at the velocity end. It’s a light load moved incredibly fast. Benching is on the other end: a heavy load moved slowly.

High-load, low-speed lifting might benefit some athletes who have spent their entire training career on the pure velocity end (i.e. the travel team athlete who plays all year and never lifts weights), but we can still “fill in” this gap with push-ups and dumbbell bench pressing. And while we can train our athletes to develop force quickly and move heavy weights with ballistic intent, it’s too far removed from baseball to have much of an impact, especially for athletes who are already pretty strong.

3. It’s Not Very Self-Limiting

In my experience as a lifter and coach, I’d wager that most of the poor decisions in the gym occur on or near the bench press. People are much more likely to overestimate their strength capabilities while benching than they are squatting, deadlifting or lunging. If health and performance are our two top priorities, we need to pick exercises that don’t unleash our athletes’ inner meathead.

An incorrectly performed bench press can put an athlete in some lousy positions. Elbows flared, body squirming with hundreds of pounds hovering over their throat; that’s the LAST place I want my athletes. Sure, any heavy exercise can be risky, but a missed rep on a push-up or landmine press has less potential for disaster. Even the dumbbell bench press requires a light enough load to get into the starting position, making it a more self-limiting choice.

If you coach multiple athletes at once, you won’t see every rep of every set. As hard as you might try, it’s impossible to see everything in a high school or college weight room. That said, picking exercises that are self-limiting while still effective makes for a safer training environment. For our athletes at CSP, that means more push-ups and landmine presses than barbell bench variations.

Conclusion

The exclusion of the bench press in our baseball programs goes beyond “it’s dangerous for your shoulders.” Even if coached and performed perfectly, our athletes won’t get as much transfer from it as they would from other pressing exercises.

If you DO bench press and use it with your athletes, you won’t want to miss our newest product: Cressey Sports Performance Innovations. It’s a collection of 11 webinars from the staff members at CSP with tons of great fitness and business content, including my presentation, “10 Things I’ve Learned About the Bench Press.”

CSP Innovations is on sale for $50 off until Sunday at midnight, so click here to grab your copy now!

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About the Author

Tony Bonvechio (@BonvecStrength) is a strength and conditioning coach at the Hudson, MA location of Cressey Sports Performance. More of his writing can be found on www.BonvecStrength.com.
 

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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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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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Strength and Conditioning Stuff You Should Read: 11/22/16

Yesterday was a busy travel day for our family as we headed up to Massachusetts for Thanksgiving week, so this list of recommended reading comes a day late. It turned out well, as I updated the list with a few articles that were just posted yesterday.

Before we get to the reading list, though, I wanted to give you two quick reminders:

1. Our Black Friday sale is currently taking place. You can get 20% off on a bunch of my products using the coupon code BF2016. Click here for more information.

2. My 30 Days of Arm Care series is also ongoing. You can see all these videos (currently on day 9) via the hashtag #30DaysOfArmCare on both Twitter and Instagram

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Now, we're on to the content...

30 Seconds of Undivided Attention - I'd argue that this might be the single most important blog many novice trainees can do to take their strength and conditioning results to the next level. The ability to "flip the switch" and train hard is essential - and it's one reason why so many individuals make huge strides when they get in the right training environment. Huge thumbs up to CSP coach Tony Bonvechio for pulling this together.

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3 Reasons Athletes Get Injured - Mike Robertson delivered some great stuff in this week's article. Injuries are multifactorial, but Mike hits on some of the big rocks in this one.

How to Quite Weakend Overeating - Krista Scott-Dixon wrote up this outstanding practical article for Precision Nutrition just in time for the holidays.

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Today is Day 5 of #30DaysOfArmCare. Thanks to #Brewers prospect Monte Harrison for his help with this demo. Key takeaways: 1. Optimal scapular (shoulder blade) function is dependent on appropriate core positioning. Doing arm care with poor core positioning is like trying to shoot a cannon from a canoe. 2. As the arms go overhead, the lats are put on stretch - and the challenge to the anterior core and scapular upward rotators increases. 3. You need strong lats for a variety of athletic endeavors - including throwing - but you also need to be able to tone them down when they aren't needed. Follow #30DaysOfArmCare and @cresseysportsperformance for more tips to keep throwing arms healthy. #cspfamily #armcare #baseball #mlb

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Strength and Conditioning Stuff You Should Read: 8/22/16

I hope everyone had a great weekend.  We're busy hosting one of our Elite Baseball Mentorships, but here's a little recommended reading to get your Monday off to a good start nonetheless:

How Brain Signaling Drives What You Eat - In this excellent Precision Nutrition article, Brian St. Pierre discusses some of the factors governing why individuals may overeat.

8 Lessons from My First 600 Pound Deadlift - After a lot of hard work and patience, CSP coach Tony Bonvechio finally got his first 600-pound pull. Here are the lessons he learned along the way. 

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Fitness Tourism - Thinking of opening a gym? Before you do, be sure to get out and visit a few successful gyms first, writes my business partner, Pete Dupuis. 

Cressey Sports Performance Fall Seminar Registration - Just a friendly reminder that this Thursday, August 25, is the early-bird registration deadline for the 5th Annual CSP Fall Seminar at our Massachusetts location. Hope to see you there! 

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Register Now for the 5th Annual Cressey Sports Performance Fall Seminar!

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. 

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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.

Location:

Cressey Sports Performance
577 Main St.
Suite 310
Hudson, MA 01749

Cost:

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.

Date/Time:

Sunday, September 25, 2016
Registration 8:30AM
Seminar 9AM-5PM

**Bonus session Saturday, September 24 at 2:30pm.

Continuing Education

0.8 National Strength and Conditioning Association CEUs (eight contact hours)

Click Here to Sign-up (Regular)

or

Click Here to Sign-up (Students)

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 cspmass@gmail.com. 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.

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