7. Look to your daily life as the root of joint injuries. The more we learn about joint injuries, the more we learn that damage is more likely the consequence of repeated micro trauma, versus a one-time, acute macro-trauma. Joints respond very well to frequent, intermittent, and gradual loading, as opposed to infrequent, sustained, or sudden loading. Joints receive their nutrition from the passive diffusion of nutrients in the synovial fluid, facilitated by movement and intermittent loading. Prolonged sitting and standing can often rob the joints of the stimulus required for optimal health. When our minds are occupied, it is amazing how we can find ourselves enduring prolonged and awkward postures. Even worse, we may not feel the adverse affects of this in the short term, thus we don’t have an impetus to modify them. This is usually because many structures, such as disc, meniscus, and joints are aneural is areas, and often do dot relay noxious stimuli until a higher degree of damage occurs. Clinical experience and research shows that countless joint conditions, including osteoarthritis, shoulder impingement, low back, and neck pain are all correlated with prolonged sitting or repeated bending and twisting. It’s obvious to focus on technique, program design, corrective exercise, and nutrition for optimal performance. However, neglecting to address movement patterns and postures with daily tasks can subvert much of your hard work and often contribute to injury.

9. Try the modified 1-leg squat to assess leg strength discrepancies. Strength discrepancies amongst the legs is very common, and often the cause of injury and decreased performance. A very simple technique to identify a unilateral strength deficit is as follows: perform a one leg squat or modified Bulgarian squat (non-stance leg moving backward). At the bottom of the movement, when the stance leg is at least 90 degrees and toes of the trail leg are in contact with the ground, lift the toes of the trail leg off the ground before ascending exclusively on the stance leg. Any strength discrepancy will be obvious based on the perceived difficulty from one leg to the other or the presence of compensation patterns.

10. Address your lumbar stability and position sense before overloading. Far too common is the failure to adequately master position sense and stability prior to overloading a joint. Doing so will lead to injury through structural damage and decreased performance through muscle inhibition. You cannot build the second floor before solidifying the foundation of a building. You cannot throw a punch with a limp wrist. Accordingly, you should not lift heavy before you can demonstrate proper joint position and stability.

Correlating Pec Tears and Benching

Preventing Striking Injuries

Changing Parameters: Volume and Intensity

Early in 2007, I interviewed physical therapist Michael Stare for one of our newsletters. As it turns out, that interview (featured HERE) was one of the more popular ones we’ve done – so I approached Mike about throwing a little more content our readers’ way. Here are five tips from Mike to get the ball rolling:

1. The sciatic nerve, not your hamstrings, is often the source of your chronic posterior thigh pain. It is alarming how often people are encouraged to stretch their hamstrings in response to an insidious onset of posterior thigh and buttock pain, often coupled with a nagging low back problem. In probably 90% of cases, the problem is not the hamstrings at all, but rather the sciatic nerve. So, if you have pain in the back of your leg and it wasn’t in the course of coming up lame after a sudden sprint, consider performing the following simple test before stretching your hamstrings:

Sit in a slouched position, head looking down to your lap. If this is pain-free, proceed to the next step. Dorsiflex the ankle on the side you are testing. Then, slowly extend your knee, stopping at the point where you first feel any symptoms, (stretch, pull, pain, tingling, etc). Next, while still holding this leg position, extend only your cervical spine. If this alleviates your symptoms, you are most likely dealing with an irritated sciatic nerve rather than your hamstrings. Why? Your hamstrings don’t connect to your head, so changing the cervical position shouldn’t influence the symptoms if the hamstrings are the source of the problem. Rather, the tension upon the sciatic nerve is alleviated with cervical extension as the dura of the spinal chord is connected with that of the sciatic nerve. So if your “chronic hamstring strain” isn’t healing, and your slump test is positive, you should stop stretching your hamstrings, and seek some professional advice.

2. Learn to posteriorly tilt your scapula. Poor control of the scapula is the root of most shoulder problems, as most informed conditioning and rehab experts will attest to. In fact, and anteriorly tilted scapula is the most common postural impairment found in those with shoulder pain. Posteriorly tilting the scapula removes a common mechanism of impinging the rotator cuff against the subacromial arch when elevating the arm. Furthermore, it helps to position the scapula to facilitate optimal length tension of the scapula and humeral musculature. So merely “pulling the shoulders back” doesn’t do the trick.

To practice scapular posterior tilt, lay supine on a firm surface, and attempt to bring the posterior aspect of the acromion to the table. If this is very difficult for you, you will likely require some activation work for your lower traps and stretching of your pec minor.

3. Stretch your psoas and your rectus femoris separately. Although it is common to hear recommendations to stretch your hip flexors, two major hip flexors, the psoas and the rectus femoris, should be stretched separately. This is due to the fact that they have separate origins and insertions. To stretch the psoas, ensure slight lumbar flexion via a posterior pelvic tilt, lumbar contra-lateral side bend, and hip extension. This can be done in standing or half kneeling. These motions can be quite tricky, so be sure to have a qualified coach or PT teach you. For the rectus femoris, posteriorly rotate the pelvis, flex the knee to about 120 degrees while placing the foot upon a stationary surface, and extend the hip. With both stretches, the most common mistake is to hyperextend the lumbar spine, which will reduce the effectiveness of the stretch and could contribute to back problems.

4. Train hip rotation rather than lumbar rotation. Tasks that involve powerful rotary force production, such as swinging, throwing, and kicking, mostly involve hip rotation versus lumbar rotation, at least when they are performed by skilled athletes. Emphasizing hip rotation makes sense from an anatomical perspective too. The hips are very stable joints, with a network of dense musculature designed to perform rotation. The lumbar spine is relatively more fragile. In fact, the annulus of the disc begins to experience failure at only 4% elongation, which usually occurs at only 3 degrees of rotation at each segment! Furthermore, the lumbar facets are orientated such that the joint surfaces are aligned in the sagittal plane, and are impacted at 3 degrees of rotation. Clearly, our training should reflect these biomechanical factors.

5. Try performing balance activities with your eyes closed. Balance is simply maintaining your center of mass within your base of support and is facilitated by many different sensory and motor qualities. Proprioception is a component of balance that is very important to athletes and fitness enthusiasts, as the training of it can reduce the incidence of some injuries, and the loss of it is the by-product of any joint injury. This is well researched with ankle injuries in particular. When performing single leg exercises, closing your eyes reduces the contribution of visual input towards the task of maintaining your center of mass over your base of support. Therefore, you must exclusively rely on feedback from the joint structures, and as a result enhance proprioceptive input.

About Michael Stare

Michael Stare is the Director and Co-owner of Spectrum Fitness Consulting, LLC, in Beverly, MA, where he trains young athletes and clients of various fitness levels. Mike received his BS in Kinesiology from the University of Illinois at Urbana-Champaign, his MS in Physical Therapy from Boston University, and his Doctorate of Physical Therapy from the Massachusetts General Hospital IHP. Mike recently completed Fellowship training in Orthopaedic Manual Therapy and currently practices with Orthopaedics Plus in Beverly, MA as a Physical Therapist. To learn more about Spectrum Fitness Consulting, go to www.SpectrumFit.net. Mike can be reached at mike@spectrumfit.net.

New Blog Content for the Week

Public Access: Not Just for Wayne and Garth

Inefficiency vs. Pathology

One More Reason I Love My Job

Active vs. Passive Restraints

Eating on the Road: Nutritional Travel Strategies

Seminars – Possibly in Your Neck of the Woods

A few buddies of mine are organizing events that are definitely going to be very solid. I’m only making it to the one here in Boston (June 6), but I’m sure that the rest will be excellent. Check ‘em out:

April 26: 2008 Georgia Strength Coaches Association Strength and Speed Coaching Clinic: More Info

June 6, 2008: Second Annual Distinguished Lecture Series in Sports Medicine (Boston, MA): More Info

We’ll be back early next week with five more tips from Mike Stare and plenty of other new content.

All the Best,

EC

Cressey on TV

Click the link below to view an hour-long interview I did on the Audrey Hall Show alongside Rich Gedman (former Red Sox catcher and current manager of the Worcester Tornadoes) and Bunky Smith (head coach of Framingham's American Legion Team) on the topic of youth baseball training.

New Article(s)

I was a contributor on the T-Nation Strength and Size Roundtable:

Part 1

Part 2

Part 3

More Feedback on The Art of the Deload

“Eric Cressey has done it again! He's created another solid and easy to understand product with The Art of the Deload e-book. Deloading is more than just backing off on either volume or intensity during a training cycle and Eric gives great specifics about how to incorporate a number of different deload strategies. This is a must-have for anybody trying to write serious strength and conditioning programs.”

New Blog Content for the Week

From Old School to New School

Neutral Grip Multi-Purpose Bar Floor Press

Clarifying a Jaw-Dropping Study

Have a great weekend!

EC

HERE so that you don't miss out.

Inefficiency vs. Pathology

Q: I read with great interest your baseball interview at T-Nation, as I have two sons who play high school baseball. More interestingly to me, though, was this statement:

“Pathology (e.g., labral fraying) isn't as important as dysfunction; you can have a pathology, but not be symptomatic if you still move well and haven't hit "threshold" from a degenerative or traumatic standpoint.”

Is this something that can be applied to the rest of the body?

A: Great question – and the answer is a resounding “Absolutely!”

Many musculoskeletal issues are a function of cumulative trauma on a body with some degree of underlying inefficiency. People reach threshold when they do crazy stuff – or ignore inefficiencies – for long enough. Here are a few examples:

As I touched on in a recent newsletter, we put a lot of compressive loading on our spines in the typical weight-training lifestyle – and you’d be surprised at how many people have spondylolysis (vertebral fractures) that aren’t symptomatic. But there’s more…

A 1994 study in the New England Journal of Medicine sent MRIs of 98 "healthy" backs to various doctors, and asked them to diagnose them. The doctors were not told that the patients felt fine and had no history of back pain.

80% of the MRI interpretations came back with disc herniations and bulges. In 38% of the patients, there was involvement of more than one disc.

It’s estimated that 85% of lower back pain patients don’t get a precise diagnosis.

You’d be amazed at how many people are walking around with labral fraying/SLAP lesions, partially torn rotator cuffs, and bone spurs. However, only a handful of people are in debilitating pain – and others just have a testy shoulder that acts up here and there. What’s the issue?

These individuals might have a fundamental defect in place, but they’ve likely improved scapular stability, rotator cuff strength/endurance, thoracic spine range-of-motion, soft tissue quality, cervical spine function, breathing patterns, mobility of the opposite hip/ankle, and a host of other contributing factors – to the point that their issues don’t become symptomatic.

They do a lot of Tommy John surgeries and ulnar nerve transpositions for elbow issues that can often be resolved with improving internal rotation range-of-motion at the shoulder, or cleaning up soft tissue restrictions on flexor carpi ulnaris, flexor carpi radialis, pronator teres, etc.

According to Dr. Glenn Fleisig, during the throwing motion, at maximal external rotation during the cocking phase, there is roughly 64 Nm of varus torque at the elbow in elite pitchers. This is equivalent to having a 40-pound weight pulling the hand down.

The other day, I emailed back and forth with my good friend, physical therapist John Pallof about elbows in throwing athletes, and he said the following:

“Over the long term, bone changes just like any other connective tissue according to the stresses that are placed on it.  Most every pitcher I see has some structural and/or alignment abnormality – it’s just a question of whether it becomes symptomatic.  Many have significant valgus deformities.  Just disgusting forces put on a joint over and over and over again.”

I can’t tell you how many carpal tunnel surgeries can be avoided when people get soft tissue work done on scalenes, pec minor, coracobrachialis, and several other upper extremity adhesion sites – or adjustments at the cervical spine – but I can tell you it’s a lot.

Many ACL tears go completely undiagnosed; people never become symptomatic.

I know several people who have ruptured PCLs from car crashes or contact injuries – but they work around them.

Some athletes have big chunks of the menisci taken out, but they can function at 100% while other athletes are in worlds of pain with their entire menisci in place.

Many knee issues resolve when you clear up adhesions in glute medius, popliteus, rectus femoris, ITB/TFL, psoas, and the calves/peroneals; improve ankle and hip mobility; and get the glutes firing.

I’m of the belief that all stress on our systems is shared by the active restraints and passive restraints. Active restraints include muscles and tendons – the dynamic models of our bodies. Passive restraints include labrums, menisci, ligaments, and bone; some of them can get a bit stronger (particularly bone), but on the whole, they aren’t as dynamic as muscles and tendons.

Now, if the stress is shared between active and passive restraints, wouldn’t it make sense that strong and mobile active restraints would protect ligaments, menisci, and labrums? The conventional medical model – whether it’s because of watered-down physical therapy due to stingy insurance companies or just a desire to do more surgeries – fixes the passive restraints first. In some cases, this is good. In other cases, it does a disservice to the dynamic ability of the body to protect itself with adaptation.

I’m also of the belief that there are only a handful of exercises that are genuinely bad; upright rows, leg presses, and leg extensions are a few examples. The rest are just exercises that are bad for certain people – or exercises that are bad when performed with incorrect technique.

With these latter two issues in mind, find the inefficiency, fix it, and you'd be surprised at how well your body works when it moves efficiently.

Teleseminar Series Reminder

Just a reminder that this awesome FREE offer from Vince DelMonte starts next week, so don’t wait to sign up! My interview will be Monday, April 7.

Ultimate Muscle Advantage Teleseminar Series

A: Thanks for your email and kind words.

Now, you might be wondering, “What does this have to do with strength and conditioning, corrective exercise, or high-level performance?” It’s a reasonable question.

Truthfully, the answers exist all around you.

Go to your gym, and you’ll find the guy who has been doing full ROM leg presses and rounding his back under compressive loading for years – yet his back doesn’t hurt.

Then, glance across the room and you’ll see the guy benching with his elbows flared WAY out – just like he has three times a week for years – yet his shoulders don’t hurt.

Next to him, there’s that dude in the middle of his “abs circuit.” He’s done 400 hyperextensions and sit-ups – and is now looking to the seated oblique machine to see if he can completely annihilate his spine in one trip to the gym. The problem is, you’ve seen this every Tuesday since 1998 – and his back doesn’t hurt.

Look to the basketball court, and you’ll find some kid rocking the highest high-top sneakers you’ve ever seen; they look like cinderblocks on his feet. His ankles are taped, and his knees buckle in with every landing – yet his knees don’t hurt.

All these guys do crazy stuff that really isn’t good for the body, but they respond differently than the rest of us. They may just be waiting to reach threshold, or they might just be the lucky few that never become symptomatic – no matter how absurd what they do may seem.

The exception doesn’t make the rule. The rule is made from the research and anecdotal evidence from coaches who really know how to pick up on this stuff. They look at injuries, and then identify common causative trends they share.

Special Offer on Muscle Gaining Secrets

Last summer, I mentioned in newsletters 62 and 63 that I was impressed with Jason Ferruggia’s Muscle Gaining Secrets. In this resource, Jason does a great job of breaking down advanced concepts for the layman to apply to training and nutrition – and he provides a lot of solid bonuses from some bright guys like Keith Scott, Jim Wendler, and James Smith.

For the next three days, Jason is offering several extra bonuses alongside his original package at no additional charge. The entire package is very reasonably priced and well worth the investment.

Muscle Gaining Secrets

Blog Topics for the Week

Troubleshooting Shoulder Pain with Rows

Smith Machine Salaries

Feedback on "The Art of the Deload"

"The Art of the Deload is a great resource and reference for any strength coach, athlete, trainer, or everyday lifter.  Avoiding plateuing or hitting the wall in training can save coach and athlete alike days, weeks, and even months of frustration and backtracking.  Eric has done a wonderful job outlining a variety of ways to manipulate deloading to ensure continued progress and success in training."

Mike Kamal

Head Strength and Conditioning Coach – Merrimack College

Click HERE for more information.

EC

To Squat or Not to Squat?

I’m going to let you in on a little secret: not all our athletes squat, and the older and more banged up they get, the less they squat.

We’ve all been told that “squats are king” when it comes to leg development, and the carryover of squat variations to athletic performance cannot be overstated. Squats even have a place in corrective exercise settings; I’ve frequently used box squats to help iron out quad-dominant vs. hip dominant imbalances. And, the eccentric strength attained from squatting is of undeniable importance in active deceleration in sports – thus taking the stress off of the passive restraints like menisci, ligaments, and discs. The list of benefits goes on and on.

As with anything in life, though, there’s a downside: you get some pretty crazy compressive loads on the spine when you get stronger:

Cappozzo et al. found that squatting to parallel with 1.6 times body weight (what I’d call “average” for an ordinary weekend warrior who lifts recreationally) led to compressive loads of ten times body weight at L3-L4 (1). That’s 7000N for a guy who weighs about about 150.

Meanwhile, in a study of 57 Olympic lifters, Cholewicki et al. found that L4-L5 compressive loads were greater than 17,000N (2). It’s no wonder that retired weightlifters have reduced intervertebral disc heights under MRI.

The spine doesn’t buckle until 12,000-15,000N of pressure is applied in compression (or 1,800-2,800N in shear) – so it goes without saying that we’re playing with fire, to a degree.

Fortunately, our body can adapt reasonable well – but not if you train like an idiot and ignore marked inefficiencies. Think of it this way:

Roughly 3/4 of all athletes have disc bulges/herniations that go completely undiagnosed.

It’s estimated that 4.4% of six-year olds have spondylolysis (lumbar fracture[s] (3)).

Presence of spondylolyis is estimated at 15-63% in ordinary athletes (highest is among weightlifters) – yet only 50-60% of those diagnosed under imaging actually report lower back pain (4).

This isn’t the only place in the body where this happens. If you’re a pitcher, you’re going to have a ripped up shoulder labrum – but that doesn’t mean that you’re symptomatic. If you’re a pitcher with a junk labrum AND a lack of internal rotation range-of-motion, though, chances are that you’re hurtin’.

What does this tell us? Inefficiency is as important – and possibly MORE important – than pathology.

So, let’s assume for a second that everyone in the world had spondylolysis, disc bulges, and explosive diarrhea (just for shits and giggles – pun intended, if you’d like). To take it a step further, though, let’s say that everyone insisted that they squat and we didn’t have the option of saying “no.” What would I do, in this instance?

1. Avoid Lumbar Flexion. The aforementioned Cappozzo et al. study demonstrated that as lumbar flexion increased under load, compressive load also increased (1). In other words, if you aren’t mobile enough to squat deep, you need to squat a little higher. I’ll use light “tap and go” (to a box) variations in my strength training programs to teach proper depth to those who lack flexibility.

2. Optimize hip range-of-motion. If your hips are stiffer than your lumbar spine, you’ll move at your spine first. Those who move at the lumbar spine get hurt; spine range of motion and power are highly correlated with injury risk. Some schmucks named Cressey and Robertson made a DVD called Assess and Correct that seems to help on this front… I incorporate these in all of my weight lifting programs.

3. Optimize ankle range-of-motion. Those with poor ankle mobility will turn the toes out considerable when they squat in order to make up for a lack of dorsiflexion ROM. When they can’t externally rotate any more, they’ll start to flex at the lumbar spine (mostly because their hip mobility is also atrocious).

4. Optimize thoracic spine range-of-motion. Look at the guys who are lifting the biggest weights injury-free, and examine the way their erector musculature is “allocated.” You’ll notice that the meat is in the upper lumbar and thoracic regions – not the “true” lower back.  Why?  They subconsciously know to avoid motion in those segments most predisposed to injury, and the extra meat a bit higher up works to buttress the shearing stress that may come from any flexion that might occur higher up.  Novice lifters, on the other hand, tend to get flexion at those segments – L5-S1, L4-L5, L3-L4, L2-L3 – at which you want to avoid flexion at all costs.  Our body is great at adapting to protect itself - especially as we become better athletes and can impose that much more loading on our bodies. Just ask Olexsandr Kutcher, who’s pulling close to 800 and squatting close to 900 at sub-200 body weights.

5. Stabilize the @#*$_@^ out of your lumbar spine. This does not mean sit-ups, crunches, sidebends, hyperextensions, or the majority of what you’ll encounter in yoga (although some variations are sufficient). Lumbar rotation, flexion, and hyperextension serve to make the spine less stiff relative to the hips. Your back may feel tight, but stretching it is quite possibly the silliest thing you can do, as you’d be encouraging more problems long-term in the process. Tony Gentilcore likes to talk about how it’s like picking a scab; it feels good in the meantime, but only hurts you in the long-run. Yeah, I think Tony is odd, too.

If I can get my act together, I’ll have a full detailed progression ready for you in a few weeks.

6. Deload the spine once-a-month if you’ve been at this a while. There’s nothing wrong with dropping squatting for a week each month to focus on extra single-leg work, movement training, pull-throughs…you name it. I know of a lot of powerlifters who do it for 3-4 weeks at a time, so one week won’t kill you. Having a balanced workout routine is key to healthy lifting.

7. Avoid training first thing in the morning. Because we’ve decompressed overnight, our spines are “superhydrated” when we first wake up in the morning; this places more stress on the ligaments and discs and less on the supporting musculature. As a little frame of reference, full flexion reduces buttressing strength against shear by 23-43% depending on the time of day – meaning that your spine might be 20% safer later in the day even if exercise selection is held constant. Give the spine a bit of time to “dehydrate” and you’ll be much better off.

8. Get Lean. Ever wonder why pregnant women are always having lower back pain?  Could it be that they're hyperextending (overusing the lumbar erectors) to offset the new weight they're carrying in the abdomen?  Beer bellies work the same way.

9. Keep moving throughout the day. It takes about 20 minutes for "creep" to kick in with your muscles - and the less you let that happen, the better.  The best posture is the one that is constantly changing.

10. Fix asymmetries. Okay, so we know that compression is probably a necessary evil. And, we know that flexion + compression is even worse. And, wouldn’t you know? We can actually make things worse by adding in an element of lumbar rotation. Who rotates at the lumbar spine? Usually, it’s those with asymmetries in mobility or strength at the ankle, hip, or thoracic spine. Compare ROM side-to-side and check side bridge endurance time; fix what’s out of whack.

Obviously, a lot of this requires some more involved functional tests, a solid background in functional anatomy, and an understanding of how to fix what’s wrong. In my most recent product, The High Performance Handbook, I've outlined a Four Phase System that incorporates a self-assessment, proper strength routine, mobility exercises, and de-loading phases for healthy, rapid results. If you're ready to take a good hard look at your routine, you can find more information here.

References:

1. Cappozzo A, Felici F, Figura F, Gazzani F. Lumbar spine loading during half-squat exercises. Med Sci Sports Exerc.1985; 17:613 -20.

2. Cholewicki J, McGill SM, Norman RW. Lumbar spine loads during the lifting of extremely heavy weights. Med Sci Sports Exerc.1991; 23:1179 -86.

3. Morita T, Ikata T, Katoh S, Miyake R. Lumbar spondylolysis in children and adolescents. J Bone Joint Surg Br. Jul 1995;77(4):620-5.

4. Soler T, Calderon C: The prevalence of spondylolysis in the Spanish elite athlete. Am J Sports Med 2000 Jan-Feb; 28(1):57-62.

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Strength Coach Podcast

I was recently interviewed by Anthony Renna for Strength Coach Podcast #6 – and there is also some good Q&A with Mike Boyle, Gray Cook, and Jamie Harvie of Perform Better. Check it out HERE.

New Article

I had a new article published at T-Nation last week. For those who missed it:

What I Learned in 2007

Q&A

Q: Are partial deadlifts (rack pulls) supposed to work your lower back harder than regular deadlifts? The reason I ask is that my lower back tends to be more sore when I do rack pulls; does it necessarily mean that my form is bad? Or, could it be that my lower back is weak?

A: No; they don’t hit the lower back harder in a relative (to the glutes and hamstrings) sense, but absolutely, sure. Assuming a pin setting close to the knees, rack pulls allow you to use more weight – so they’ll definitely hit the upper back and grip harder.  Like a regular deadlift, you still need to transfer force from the lower to upper body. However, the fact that your form falters with added load even with a reduction in range of motion tells me that the force transfer side of things is where you falter.

In reality, lower backs are rarely weak; most guys overuse them.  Research has shown that lower back injury risk is positively associated with lumbar spine range of motion. The more your lower back moves, the more likely it is to get hurt.

My sense is that it's multidirectional lumbar spine instability that only gets better with:

b) training under PROGRESSIVELY heavier loads, meaning that you don't attempt a weight you can't lift in perfect form

c) keep focusing on anti-rotator/anti-sagittal-plane-motion training - side bridges, pallof presses, kneeling cable chops, bar rollouts, etc

d) optimizing range of motion at the hips and thoracic spine

Mike Robertson, Bill Hartman, Mike Boyle, and I have written quite a bit about strategies “C” and “D.”

“B,” however, might be the one issue that nobody seems to cover, so I thought I’d toss out an analogy in this regard. Just think of what I’m doing with my pro pitchers right now. Most report to spring training at the end of February or early March.

Right now, they're all throwing bullpens (2x/week) at 75-80% intensity with only 30-35 throws a session (mostly fastballs, just a few change-ups, and no breaking pitches).  Meanwhile, they’re just doing some long tossing on three “off-days” per week to help get their arms back in shape gradually and facilitate recovery.

During these bullpens, they take their time between pitches. The idea is technical perfection and precision.The guys won’t hesitate to talk mechanics (or watch videos of the previous pitches) for a minute or two between throws.  Apparently, they sometimes spend this time conspiring on how to throw fastballs at their strength coach while he tries to get videos for them, too.

How do you think their mechanics would improve with going out there and throwing 90mph+ every day from the get-go? It probably wouldn’t do much, and chances are that they’d chew up a shoulder, elbow, lower back, or knee in the process – either from faulty mechanics, excessive loading of tissues too early, or a combination of the two.

Now, why should improving deadlift technique be any different? As your “bullpen,” you do some technique work in the 75-80% range and keep it picture-perfect, adding 5-10 pounds a week.

Meanwhile, as your “long tossing sessions,” you do your assistance work (outlined above) and possibly some very light technique work to groove the movement pattern and facilitate blood flow.  Over time, these strategies bump that lift up.  Grinding against circa-maximal weights every week with poor technique won't get you anywhere except injured.

See you next week.

EC