"When I wrote to Eric Cressey regarding online training, I had not lifted in over 3 months and my shoulder was gradually getting more painful doing everyday tasks. I had also consulted a physician about an MRI scan leading to the possibility of shoulder surgery. As a trainer, and someone who lives for the gym, I was pretty down about the whole situation so I decided to get expert advice.
"The program Eric wrote for me was a real eye opener in regards to GPP, frequency of drills needed, filler drills between sets, and several other key concepts. I already knew most of the components of the plan but the recommendations made were different to what I would have programmed myself and it this gave me great focus for the prescribed four weeks. The program was detailed and the online support via email was excellent.
"Just 30 days and 24 training sessions later, my shoulder feels better than it has in over two years, my strength is increasing with each workout, and the foam roller doesn't kill me anymore! Eric has changed my thinking about the importance and time given to warming up and targeted stretching to improve performance and I will always train smarter myself and with my clients in the future. Thanks, EC!"
Nathan Williams - Bahrain
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"As a father of three active young boys and the leader of a growing business, I am not what you would consider an elite athlete; I won't be showing up on anybody's scouting reports for sure! I have been training long-distance with Eric since early 2007, though, and I could not have asked for a better coach.
"Whether it's training around injuries, "pre-habbing" for a knee surgery, or just checking technique and answering my questions, Eric has always been available to me when I needed him and has been supremely responsive to MY needs as a client. It's difficult to express in such a short space how happy I am with Eric's services, except to say that I recommend him, unequivocally, to anybody I know who needs a coach."
James Brandenburg - Bella Vista, AR
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"Eric has established himself as a well-known, top-level strength and conditioning coach for athletes. But, Eric is also an extremely gifted consultant for us 'mere mortals' who want to train sensibly while balancing family, business and other recreational activities into their schedule. After following several different weight training programs for many years without any significant improvements, I contacted him about one and one-half years ago and have not looked back. During this time, he has provided me with customized monthly programs that include mobilization, conditioning and strength training integrated into a time-effective and challenging program.
"After diligently following his program, I can honestly say that at 51 years old, I am now the strongest that I have ever been while at the same time I have reduced body fat from 20% to 12%. Oh yes, this has all been done solely via email, as I live 8,500 miles away in Bangkok, Thailand! For anyone not fortunate enough to be able to train at Cressey Performance, I highly recommend his distance-based service."
Randy Shaw - Bangkok, Thailand
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"In September of 2008, I visited Cressey Performance to work on a chronic shoulder issue. With the four high-profile powerlifting meets over a five-month period looming ahead, I sought out Eric's expertise to get me through them with minimal shoulder pain during the bench press.
"Eric first assessed me and then gave me some viable alternatives to benching to keep me in the game. He made me realize I didn't necessarily need to just bench to maintain my strength. Eric focused on mobilizing and strengthening all the surrounding musculature, which directly helps with the lift.
"The results speak for themselves, as I was able to go on to win two of those meets (AAU Worlds & USAPL Women's Nationals) and place second at Raw Unity Meet and third at the Arnold Classic! I am looking forward to continuing with Eric's program so that I can win USAPL Raw Nationals in July and IPF Masters Worlds in October.
"For those of you whose training programs have stalled, or for those of you who have an injury that is preventing you from making any gains, I highly recommend a trip to Cressey Performance. If you can't make it there, work with him in an online consulting medium, at the very least!"Ellen Stein - Six-Time IPF Masters World Powerlifting Champion
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"I cannot thank Eric enough for the programs he has written for me. As an online client, I am 100% impressed with his ability to identify and address my weaknesses with fantastic results. Having been in and out of gyms for over 20 years, I can say without reservation that the work I have done under his guidance has crushed (performance-wise) everything else I have ever tried. Period.
However, there is so much more to this than the numbers. My nagging shoulder is nearly a thought from the past. I am far more balanced and flexible and most definitely stronger! The foam roller work and mobility exercises have changed my ability to push hard. I also came to Eric in effort to gain strength and a better understanding of exercise technique. Thanks to this education and Eric's effective programming, after just 15 weeks, I am thrilled with my improvements on the bench press (40lbs), box squat (35lbs), deadlift (65lbs), and chin-up (50lbs) - and these numbers keep improving. These are numbers I have not put up since I was in college 28 years ago!
I also found it incredibly motivating to send my training log in each week to get feedback. Eric's responsiveness to my e-mail questions and comments about my training log submissions are both timely and informative.
If I were to talk to someone who was contemplating working with Eric, I would say the following: check your false pride and ego at the door, be prepared to train hard every session, be prepared to learn, and most
definitely, look forward to getting results. BIG results.
Paul Hellar - Duxbury, MA
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"After 25 years of extreme bodily abuse in the pursuit of a bodybuilder's physique, I decided to give corrective exercise a try. I came to Eric Cressey from across the U.S. after connecting with his philosophy and approach via his web articles. I immediately saw the genius behind the Cressey Performance approach to strength and muscle development and entered into an online consulting agreement. After eight months of training on programs authored by Eric, I have managed to correct flaws in my movement patterns and resolve several debilitating chronic ailments caused by years of improper form and overuse. He has helped this 40-year-old fix up a cranky knee, soothe ailing shoulders, eliminate low back pain, and become stronger in the process. I encourage anyone interested in exploring the absolute cutting-edge of exercise science to contact Eric right away and begin the journey towards a more intelligent and efficient way to build size and strength." Ray Bennett - Portland, OR
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"Working with Eric has been a very valuable experience for me. Prior to starting with Eric, I had spent the better part of two years not making any gains in the gym due to injuries to both my right shoulder and my lower back. Multiple orthopedists, physical therapists, and chiropractors only produced marginal improvements in my pain levels and most suggested I had made as much progress as could be expected without surgical methods. So after more than a year and a half of dealing with these injuries, I became desperate and began looking into my options for surgery.
As a last resort before going under the knife, I decided to work with Eric after reading through some of his online material. This turned out to be the best decision I could have made. After the first four weeks, I noticed significant improvements in my pain levels. Now, several months later, I am injury-free and able to push myself in the gym without the fear of getting hurt again. I am setting personal records on a regular basis, learning a lot, and finally making gains once again. And all along, Eric has been very supportive, very informative, and more than willing to answer my many, many questions."Danny Ferrari - Washington, D.C.
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"Over the past eight months I have been an online client of Eric's, and most recently completed the Maximum Strength program. I originally sought Eric's assistance after experiencing a chronic overuse injury of my rotator cuff, as my shoulder was simply breaking down due to excessive isolation exercises and overtraining in my years of lifting. Eric provided an individualized program that not only rebuilt my entire scapular region in five months, but provided the foundation from which to excel in his Maximum Strength program.
"At the conclusion of Maximum Strength, I surpassed 1000 lbs as my combined total on the squat, bench, and deadlift despite never training for strength in the squat or deadlift prior to the program. My shoulder is now stronger than any time in the past. The focus on my posterior chain has enabled me to achieve personal records in all pressing and pulling exercises at the age of 38. I simply train with more weight than ever before. After 20 years of training with an emphasis on isolation, I have never experienced the rapid success, health, and strength in the eight months I have worked with Eric and his programs built around strength and mobility. Eric is an incredible coach capable of communicating to clients at all levels of development."Maurie Munro - Colleyville, TX
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"I have been working with Eric for years now. When I started, I was coming off a serious knee injury, which was preventing me from running. A few months later I was pain-free and back to regularly running. Eric understands, in light of the most recent research, how strength and speed training fits with endurance training. I particularly like the fact that, although the program is clearly running-focused, it takes the weight-room and mobility components just as seriously. You will not find yourself doing a few bicep curls after monotonous days of long, slow distance running. You'll be doing intervals and deadlifts, getting stronger and, therefore, faster, with fewer injuries."
Sean Thompson - New York, NY
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For more information on Eric's online consulting services, please email ec@ericcressey.com.
Q: My son pitches for a Division II baseball program - well, at least, until recently. Since he began his strength training regimen one year ago, his pitches have gained velocity, but he no longer has control over the ball. Is it possible that his training has changed the mechanics in his arm so much that he has no idea where the ball is going after it leaves his hand? He's frustrated - we are talking about one of the best and strongest in collegiate baseball and now they won't even put him on the mound. I asked some baseball veteran friends about it and they suggested he has to retrain his arm since he has become so much stronger. What are your thoughts?
A: I've definitely seen guys who have gained muscle mass and lost velocity because they didn't train the right way, and it can absolutely go in the opposite direction as well and affect control.
I agree with your pitching coaches that he probably needs to retrain his mechanics with the added weight, but to be honest, it's something that should have been happening with a gradual weight gain anyway. I would be more inclined to look to address any range of motion (ROM) deficits he may have acquired through the process of gaining weight.
For instance, if he lost some hip rotation ROM, it could markedly affect control. A guy without enough hip internal rotation will fly open early on his front leg and, as a result, the arm lags behind (and out of the scapular plane, which can also lead to arm problems). A guy who loses external rotation tends to stay closed, which means he either throws more across his body (increased arm stress) or miss high and inside frequently (in the case of a RHP vs. right-handed batter, or LHP vs. left-handed batter).
Likewise, a pitcher who bench presses until he's blue in the face can lose both external rotation and horizontal abduction ROM. These ROM factors are two (of many) predictors of velocity, and while a decrease in one or both normally equates to a drop in velocity, it could also cause a pitcher to change his arm slot. I actually wrote more about this in an old newsletter: Lay Back to Throw Gas.
These are just some thoughts. I'd need to do some ROM tests and see some videos of him throwing to know for sure if any of my impressions are on the money.
For more information, I'd definitely recommend you check out the 2008 Ultimate Pitching Coaches Bootcamp DVD Set.
Sign-up Today for our FREE Baseball Newsletter and Receive a Copy of the Exact Stretches
used by Cressey Performance Pitchers after they Throw!
1. It's been a crazy week ever since Anna and I got engaged on Sunday. You never truly realize how many people you know until they all try to email/call/text you at once to say congratulations. With my cell phone and email inbox going crazy, I kind of felt like Jerry Maguire - minus the whole weird scientology and jumping on Oprah's couch stuff.
2. On Wednesday, I got out to watch two high school games where CP athletes pitched, and then headed to Fenway to watch the Sox beat the Twins. In Game 1, Weston High Sahil Bloom had a no-hitter through 6 2/3 innings before giving up a bloop single, and then Auburn High's Tyler Beede threw six innings.
3. Next week, I'll be publishing the first installment of a collection of nutrition articles from Eric Talmant. Eric has some very forward-thinking ideas to share, and it'll make a nice weekly addition to EricCressey.com. Be sure to check them out.
4. I'm getting really excited for this year's Perform Better Summits. I'll be speaking in Providence, RI and Long Beach, CA (there is also one in Chicago); I'd definitely encourage you to check the events out if you live in that neck of the woods. My presentations should question the "diagnostic norms" - in much the same way that I did with this week's newsletter.
5. Speaking of newsletters, I got several inquiries after I ran this one about the medicine ball training we do with our pitchers. In particular, folks were curious about the medicine ball we used in drills like this:
6. I've written quite a bit in the past about how a glenohumeral internal rotation deficit can be one contributing factor (among others) to medial elbow injuries in overhead throwing athletes. The other day, someone asked me if I had any scientific evidence to support this idea. The answer would be a resounding YES.
Very simply, if you lack internal rotation, you'll go to the elbow to "regain" that lost range-of-motion. It's the same reason that ankle mobility deficits can lead to knee pain, and hip mobility deficits can lead to knee and lower back pain.
7. I don't really "get" how this whole Delicious bookmarking thing works, but Jon Boyle (who helps out with the blog) recommended I start sending him recommendations of good stuff I've read. You can find some of my recommended reading/viewing off to the right-hand side of the page. If there are books you recommend I check out, by all means, please post suggestions in the comments to these blogs; I'm always looking for new reading material.
Kaiser Serajuddin interviewed me on a variety of fitness industry business topics - from licensure possibilities, to semi-private training, to word-of-mouth growth. Check it out at the following link:
Clearing the Air with Eric Cressey
I got this email over the weekend from a recent finisher of the Maximum Strength Program:
"Eric,
Here are my results on the Maximum Strength program.
Packing Day
Standing Broad Jump: 80 inches
Bench Press: 225 lbs
Box Squat: 295 lbs
Deadlift: 385 lbs
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905 lbs total for the big 3
3-Rep Max Chins: BW (230) +10 lbs total of 240 lbs
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Moving Day
Standing Broad Jump: 90.25 inches (+10.25 inches)
Bench Press: 275 lbs (+50 lbs)
Box Squat: 365 lbs (+70 lbs)
Deadlift: 405 lbs (+20 lbs)
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1045 lbs total for the big 3 (+140 lbs)
3-rep Max Chins:BW (220) +35 lbs total of 255 lbs (+15 lbs)
"Thoughts on the program:
"This is the first program I have ever completed from start to finish in the few years that I have been lifting. I always got burned out or got training A.D.D. and did something else. Not with yours.
"This program was incredible. Not only did it feel great to do a specifically designed program, but it felt great to see my progress as I was doing the program. The gym I worked out in didn't have a power rack-only a squat rack- so I had to do some McGuyver rigging for rack pulls and pin presses. I wasn't able to do the Anderson Front squats and had to go light on the floor presses, but all in all, I was able to stick with the program 100%.
"I missed about a week total of workouts due to a couple serious, family emergencies, but I didn't use that as an excuse to fall off the wagon. I pushed through and loved my results.
"Thanks for such a great program, and I look forward to the sequel.
"David"
5o pounds added to a bench press in 16 weeks? Not too shabby!
To kick off the week, I thought I'd give you a quick heads-up on some stuff you ought to read:
What Your Doc Doesn't Know About Weightlifting - This great piece is from Nikhil Rao, an avid weight trainer who also happens to have recently become a doctor. He shares some excellent insights about how prepared your doctor may (or may not) be to give recommendations to you on exercise and nutrition.
The Proactive Patient - Along these same lines, it'd be worth checking out this article I wrote last year. It talks a lot about things you ought to consider if you're injured and want to get the best care possible.
I've actually got something good in the works along these lines right now, and should be submitting it at T-Nation by the end of the week.
The Indianapolis Performance Enhancement DVD Set - I previously wrote a review about this product HERE, but it seemed like a good idea to give it another mention since it's on sale at 15% off through the end of the day Thursday. Just use the coupon code "HITCHED" at checkout.
It was a big weekend up in my neck of the woods. The Red Sox swept the Orioles, and the Bruins went up 2-0 in their playoff series. The Celtics are up tonight as they try to even their series with the Bulls at one game apiece. CP clients Steph Holland-Brodney and Aimee McGuire both ran the Boston Marathon, as did our friend Sarah Neukom. In the process, the three of them raised over $40,000 for charity! Many of you helped out via the promotions we did on my site. Great job, ladies!
On Saturday, I was the keynote speaker at the NSCA Maine Symposium up at my old stomping grounds, the University of New England. State Chairman Heath Pierce and his staff did a fantastic job with the event. And, as it turned out, I also got honored with the first ever Dr. Richard J. LaRue Award for achievement in Exercise Science. Dr. LaRue was my advisor at UNE and the man responsible for really getting their Exercise and Sports Performance Department off the ground. It is a huge honor, and that alone would have absolutely made my weekend - especially since it was near my hometown, so I got to receive it and present in front of several of my family members.
Sunday was my brother's birthday, and snotty little brother that I am, I had to steal his thunder by capping the weekend off by proposing to my girlfriend of two years, Anna. She's been known as the "First Lady of Cressey Performance" for some time now, but it seemed like a good time to make it official. Feats of strength like these already guaranteed her the position, but it was nice to know that she still accepted it by saying "Yes!"
(she's got over 250 in her, no problem)
Needless to say, I feel like the luckiest guy on the planet right now, so we might as well celebrate - and help me pay off the ring!
Mike Robertson, Bill Hartman, and I had planned on a "customer appreciation sale" this week anyway, so we decided to change the theme to one of "engagement." So, from now through Thursday, April 23rd at midnight, all of the following products are going to be 15% off with the coupon code "HITCHED" (no quotation marks) at checkout:
Building the Efficient Athlete DVD Set
Magnificent Mobility DVD
Bulletproof Knees Manual
Inside-Out DVD/Manual
Indianapolis Performance Enhancement Seminar DVD Set
1. Tonight, my girlfriend and I are headed up to Maine for the weekend. I am giving two presentations tomorrow at the NSCA Maine Symposium. Lucky for me, both presentations are on topics that have been big interests to me: training for overhead throwing athletes, and instability training (this is closely related to the content of my e-book, The Truth About Unstable Surface Training.
2.Speaking of instability training, in the book, I outline several progressions to increase the stability challenge (to, in turn, train balancing proficiency). One of these methods is to simply raise the center of gravity. It could be simply moving from a dumbbell forward lunge to a barbell forward lunge, or you could make it even tougher by bringing the barbell overhead.
The higher up the center of gravity goes, the tougher it is to stabilize.
3. On the topic of new new projects,I'm working on what I think will be one of the best series I've ever written - right up there with the Shoulder Savers Series. So far, it's looking like a three-parter, but if I keep rolling like I am right now, it might have 857 installments. Keep an eye out for it, as Part 1 will be the next thing I submit to T-Nation.
3. Here's an interesting compilation of the healthiest fast food choices out there. To be honest, I don't think the grading scale was tough enough on them. If Wendy's, Taco Bell, and McDonald's all get a B+, I shiver to think what warrants a C, D, or F...
4. I often gets questions about what we look for in an ideal Cressey Performance intern. While I could probably list off about 50 qualities I like to see in someone, without a doubt, the first prerequisite is to actually get your application in on time. We have received over five applications in the WEEKS following our March 15 deadline for summer internship applications. They not only lost out because we'd already picked our interns, but also because it tells me that they probably wouldn't have done very well with respect to following directions anyway!
5. Speaking of ways to "stand out" in your field, the up-and-comers in the crowd definitely ought to check out this great blog post from Mike Reinold.
6. Nice first outing yesterday for Weston pitcher and CP athlete Sahil Bloom. Our boy took a no-hitter into the final inning, and ended up with 14K. Congrats to Lincoln-Sudbury on moving to 4-0 this week, too.
That'll do it for today. I should be back with some cool news on Monday, so keep an eye out for the blog and newsletter. Have a great weekend!
I got back late from Easter and pulled a blog together at the last minute on Monday morning - hoping to just kick the can down the road to a big Tuesday night blog (was out of town all day Tuesday). I think the Doga piece satisfied the comedic interests of you, the readers, but I'm afraid it was a little light on the content.
So, my goal for Wednesday was to come through with some crazy geeky content, but I just didn't get much quality time on the laptop - and the project was kicked back to this morning. I started writing some sweet content, but it just kept stretching on and on and on - to the point that it was too long to be a blog. So, that'll be my newsletter early next week. Subscribe to the right of the screen if you want to read it.
That said, I just devoted about 45 minutes to writing, and I still have no blog for Thursday. So, I'm going to cut my losses, brainstorm for Friday, and give you the best filler content I can think up in the meantime for today.
First, I'm going to encourage you to check out this Precision Nutrition Athlete Profile on Cressey Performance Athlete and Oakland A's minor league pitcher Shawn Haviland. Shawn completely changed his body this off-season and had a nice velocity jump from 87-89 to 91-93mph - and he's off to a good start for the Kane County Cougars. He's got a nice blog rolling, too: Ivy League to MLB.
Second, I've got a little challenge for you. One of CP's newest high-level athlete additions is Danny O'Connor, a boxer who was a member of the 2008 US Olympic Team. Danny has turned pro since the Olympics, compiling a record of 5-0 with 3 knockouts, and we're currently in the process of preparing him for his fight on April 25 at Foxwoods (shown on Showtime, for those interested). This kid enters the gym and instantly, everyone gets fired up to train.
Here's the thing, though: Danny might be the only professional boxer in history without a nickname. Nobody's come up with something good enough yet, he says. I suggested "135 Pounds of Irish Fury," but he didn't seem to go for it. So, let's see if my readers can do better than I did. What do you suggest for a nickname? Post your suggestions as comments on this blog.
