Home 2018 August

If You Could Only Pick One…

Each time I run a Q&A, I get questions along the lines of:

If you could only pick one hip mobility assessment, what would it be?

If you could only pick one exercise to build pitching velocity, what would it be?

If you could only pick one shoulder exercise to fix my shoulder pain, what would it be?

You know what's awesome? With respect to all of these questions - and many more - I've NEVER in my entire career had to choose just one.

There may be no such thing as a stupid question, but there are stupid lines of thinking - and this reductionist approach to solving health and human performance problems is a big issue in our industry. In my experience, we see far more chronic issues develop because individuals fail to see the synergy among many factors, as opposed to their inability to hone in on the most important one. I'll give you an example.

Earlier this year, we saw a pitcher with a cranky ulnar nerve. He'd had mixed results with anti-inflammatory medications.

As it turns out, he had a subluxating ulnar nerve, which would predispose him to this issue during a motion like pitching that involves repeated flexion/extension, especially when combined with valgus stress (which stretches the nerve).

He did some extensive manual therapy with my business partner, massage therapist Shane Rye, who treated everything from his neck down to his forearm. This alone gave him a ton of relief - and he even commented that he felt a lot better with respect to some shoulder and neck issues he'd had previously.

In his movement screen, we'd noticed a lot of glaring scapular control issues. At rest, he sat in considerable anterior tilt and depression. Upon initiation of overhead reaching, he pulled into retraction instead of initiating smooth upward rotation. Most of his "external rotation" was actually scapular retraction and lumbar extension. In short, he was getting a lot of motion in the wrong places during several upper extremity assessments - and when we went to watch his arm care exercises, they were reaffirming all these faulty patterns. As an example, he was pulling down with the lat on horizontal abduction work, going into forward head posture on a lot of lifts, and banging out push-ups that looked a lot like this. 

Morever, the exercise selection in his strength and conditioning programs were contributing to these aberrant patterns. His program was very lat dominant, and he wasn't doing enough work above 90 degrees of shoulder elevation to drive better patterns of upward rotation with good scapular posterior tilt. And, if that wasn't enough, he was using blood flow restricted training on his upper arm regularly in hopes of optimizing recovery. In reality, the compression was probably "snagging" his nerve even more.

We made a bunch of changes - picking lots of very easy, low-hanging fruit - and he hasn't had issues with the nerve all season. I can't tell you exactly which ONE of these interventions had the biggest impact on him staying healthy - but the good news is that it doesn't matter. Success is a function of over a dozen assessments and several interventions from multiple people.

With that mind, quit looking for a quick, easy, reductionist answer. It's not about a single assessment, exercise, or coaching cue any more than it is about a magic pill. Rather, it's about how all the pieces fit together. If you look around at the best coaches and rehabilitation specialists in the industry today, they're usually very well rounded in terms of their knowledge base, skill sets, and referral network. As a result, they can appreciating multiple disciplines and provide comprehensive care to the athletes, clients, and patients they serve.

Looking for a diversified educational experience? Be sure to check out our 7th Annual Cressey Sports Performance Fall Seminar. It'll take place on October 14 at our Hudson, MA location. You can learn more HERE.

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Fitness Business Success: Maybe You Aren’t as Prepared as YOU Think You Are

A few weeks ago, we took our three-year-old twin daughters blueberry picking. They had an absolute blast - so you could say that they are very passionate about blueberry picking. In fact, they are quite certain that they are the best blueberry farmers on the planet today.

Here’s the thing, though: they really don’t know much about blueberries. And, they don’t even know what they don’t know.

Addison refused to take her sunglasses off, so she could barely tell the difference between the ripe ones and the ones that needed to stay on the branch for longer to ripen.

Lydia got so excited that she tripped over an irrigation hose.

In short, their passion left them nothing short of blind and disoriented with respect to the competencies it takes to become a successful blueberry farmer.

Sadly, this example is not much different than where many fitness professionals are at the start of their career. They're wildly passionate about fitness and really enjoy working out, so why not make it into a career?

Wikipedia defines the Dunning–Kruger effect as "a cognitive bias in which people of low ability have illusory superiority and mistakenly assess their cognitive ability as greater than it is."

In other words, you think you're going to be the varsity quarterback, but you're actually only skilled enough to be the carrying water bottles out to the JV squad. This is the harsh reality of most fitness businesses: they're often based too much on passion and not enough on specific career capital (which I previously wrote about here and here).

As a result, people who open gyms get surprised by a lot of things. Start-up costs are higher than anticipated. Generating leads is tougher than they'd expected. Managing growth proves challenging because they've never had to manage employees or pay attention to client retention strategies. They don't realize how complex managing finances is. There aren't enough hours in the day to get to everything they need to do when both working IN the business and ON the business. The list goes on and on.

And, I'd argue that these issues are even more prevalent in the fitness industry than in other entrepreneurial realms. There's a lower barrier to entry in the industry, significant initial start-up costs for gyms, and a service-oriented business model that presents unique challenges. In short, there are a lot of reasons why gyms either fail or really struggle to get by.

My Cressey Sports Performance business partner, Pete Dupuis, has a MBA and consults for various gym owners on a daily basis to help them avoid these common pitfalls. We've been at this for over 11 years and have two facilities still going strong, and a huge part of that success is the significant work we do behind the scenes to make sure we're a well-oiled machine and just just a "workout place" started because we were passionate.

With that in mind, last year, we offered our Business Building Mentorship for the first time. It sold out quickly and received outstanding feedback - so we've decided to offer it again. It'll take place October 15 at our Hudson, MA location (alongside our fall seminar). If you're interested in attending, you can learn more and register HERE.

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Strength and Conditioning Stuff You Should Read: 8/9/18

I hope you're having a good week. I was off the grid for a few days for a mini family vacation in Maine, so this post is a few days late. However, as you can see, the scenery was well worth it!

The Ideal Business Formula - I was fortunate to get an advanced copy of this book by Pat Rigsby, and it was outstanding. I highly recommend any business owners out there check it out.

The Underrated Value of Mediocrity - This was a quick read from Tony Gentilcore, but the message is important and enduring.

This surgeon wants to offer cheap MRIs. A state law is getting in his way. - This article was an interesting look at the rising costs of diagnostic imaging - and how one surgeon is challenging existing laws in order to make these tests more affordable.

Top Tweet of the Week

Top Instagram Post of the Week

 

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Random Thoughts on Sports Performance Training – Installment 31

It's time for this month's installment of my random thoughts on sports performance training. In light of this week's $50 off sale (ending tonight) on Mike Boyle's outstanding resource, Complete Youth Training, I thought I'd focus this edition on the training of young athletes.

1. Puberty changes everything.

The best players at age 11 usually aren't always the best players at age 18 for two reasons:

a. They're usually the ones that get heavily overused by an overzealous coach who wants to win now - and end up injured, missing crucial developmental time periods.

b. Puberty changes absolutely everything. The hormonal and biomechanical changes that kick in during adolescence massively impact how one controls the center of mass within the base of support.

Prepubescent training is all about having fun and establishing solid foundations of movement that set young athletes up for future success.

2. Some training practices are more about establishing routines as they are about creating adaptation.

All our athletes begin their training sessions with self-myofascial release work: foam rolling, lacrosse ball trigger point work, the FMR Stick, and the Acumobility Ball. This includes younger athletes who honestly probably don't really need it.

Why do these youngsters do it, too? Because I want it to become a habit. I want them to realize that the gym isn't just about lifting heavy stuff, throwing med balls, and running fast. Rather, it's also a place where you can go to take care of soreness and actually leave feeling better than when you arrived. This proactive approach at age 13 helps us tremendously when they're age 18 and have more legitimate stresses on their bodies.

Just shorten that rolling series up and get right to the good stuff!

3. Youth training should be all about linear progress for the first two years of organized strength training.

It drives me crazy when kids have to re-gain initial strength. As an example, let's say a kid comes in at age 15 and takes his trap bar deadlift from 135 to 225 over the course of three months. His technique is pristine and he's learned how to put force into the ground.

Then, his sports season starts and he disappears for six months. At the end of the season, he comes back in and starts all over at 135 pounds. Sure, this time around, there's a bit of a technical foundation, and he makes those gains a little bit faster than the first time around. Really, though, we're talking about a situation where he wasted 1/8 of his high school development window.

We've all seen this graphic in the performance realms before, but the truth is that the image on the right applies to intermediate and experienced athletes. The goal is to never have setbacks in beginners because the positive adaptations are so easy to come by with consistent training, even if it's only two days per week of in-season work.

This is one reason why I've added a new component to every young athlete evaluation I do: a discussion about expectations and timelines. Every kid who walks in our facility will say that they want to play Division 1 sports. Very few truly appreciate the consistency and work ethic it will take to get to that point.

4. Make sure your medicine balls are the right weights.

I'm often asked what weight medicine balls we use for our training - and I always respond with a range: 4-8lb for our rotational work, and 4-12lb for our overhead work.

This range accounts not only for the type of exercise, but also the size of the athlete. A 13-year-old athlete will do best with a 4-pound ball for rotational med ball scoop tosses, whereas a 250-pound MLB player will handle a 8lb ball much better.

This, however, might be the most impressive med ball video you'll ever see from a 13-year-old, regardless of weight!

5. With skinny young male athletes, competition works amazingly on the nutrition front.

If you're training teenage male athletes who want to gain weight, nothing works better than having weekly weigh-ins that are charted for everyone to see. We've done it two years in a row with our college development program, and it's also proven extremely successful in our high school athletes. These quantifiable changes not only help to evaluate progress, but they also drive camaraderie among your athletes. Since we starting doing this, we see more guys going out to meals together, chatting each other up on the nutrition front, and discussing what has been working well for them.

Another interesting observation on this front: young athletes are often very out-of-touch with huge swings in body weight. As an example, earlier this week, I had an athlete tell me that he was 145 pounds during an evaluation. When we actually weighed him in, he was 133 pounds. That's an 8.3% loss of body weight! I'm 183 pounds, and if you dropped me by 8.3% to 167.8 pounds, I'd feel absolutely miserable. Young athletes aren't in-tune enough with their bodies to recognize this, though. It's up to us to make them consciously aware of how big swings in body weight are bad for not only performance, but also health and academic performance (dehydration has a massive impact on brain function).

Wrap-up

I could go on and on about lessons learned in training young athletes (and I might, at a later date), but in the meantime, I'd strongly encourage you to check out Mike Boyle's new resource, Complete Youth Training. I loved this product as both a strength and conditioning coach and a parent. Mike did a tremendous job of outlining the problems in the current youth sports landscape while also including practical solutions to these concerns. You can learn more - and get $50 off through tonight at midnight - HERE.


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