Home Blog (Page 5)

Want to Open a Fitness Facility? Consider These Points.

On a recent Instagram Q&A, I received the following question:

"What's your advice for someone who wants to open their own training facility?"

While there are undoubtedly many more directions I could go with this, here's what came to mind:

1. Establish systems that will continue to work as it grows. In other words, don't just fly by the seat of your pants to get through today.

2. Remember that the glamour of autonomy can sometimes overshadow the hard work it takes to run a gym.

3. Be meticulous with scrutinizing your lease negotiation. That expense can make or break a business no matter how good your training and business models are.

4. Get out and observe as many successful gyms as possible.

5.  Find good mentors and/or business partners, even if they are just people you can vent to when you're frustrated. Entrepreneurship can be lonely.

6. Purchase equipment clients will actually use, not just what you like for your own training.

7. Know your numbers. Shockingly few gym owners do.

8. Understand the difference between loss leaders and stupid initiatives that simply devalue your offerings.

9. Communicate with your significant other what entrepreneurship will look like.

10. Follow my business partner, Pete Dupuis, and read everything he's written at www.PeteDupuis.com. We've made a lot of mistakes over the years, and he's recapped them in his writing so that you can learn from them instead of making them yourself.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

CSP Elite Baseball Development Podcast: The Evolution of Elbow Surgeries with Dr. Jeffrey Dugas

We're excited to welcome renowned orthopedic surgeon, Dr. Jeffrey Dugas, to the latest podcast. He shares some great insights related to the history, present, and future of elbow surgeries. Dr. Dugas is on the cutting edge of baseball sports medicine, so we're fortunate to tap into his expertise on this episode.

A special thanks to this show's sponsor, Marc Pro. Head to www.MarcPro.com and enter the coupon code CRESSEY at checkout to receive an exclusive discount on your order.

Sponsor Reminder

This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself, and use promo code CRESSEY at checkout at www.MarcPro.com for an exclusive discount on your order.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

2021 Cressey Sports Performance Collegiate Elite Baseball Development Program

Registration is now open for the 2021 Cressey Sports Performance Collegiate Elite Baseball Development Program. This event takes place at our Hudson, MA facility, and runs from 6/7/21 through 8/13/21.

This will be the fifth year we’ve run the program, and each year, we’ve had pitchers move to Massachusetts from all around the country. This summer, we anticipate another awesome collection of motivated athletes who’ll push each other to get better in conjunction with the same training opportunities and expertise we provide to our professional athletes.

This program is a good fit for pitchers who need to prioritize development over just getting innings or exposure. In other words, it’s a suitable replacement for those who still need to throw, but also need to gain 20 pounds, learn a new pitch, sort out old aches and pains, or improve their mobility.

Each athlete will begin with a thorough initial movement and pitching assessment that will set the stage for individualized strength and conditioning and throwing programs, respectively. Speed and power testing (utilizing Proteus Motion) are integrated into the assessment process and tracked periodically throughout the summer to ensure that progress is being tracked consistently.

Your individualized programs will correspond to six days a week of training. Generally, four of the six training days per week are double sessions, with throwing in the morning and strength and conditioning in the afternoons.

A typical training week would look like the following:

  • MON: AM throwing, PM Strength and Conditioning
  • TUE: AM throwing, PM Strength and Conditioning
  • WED: Late AM throwing and movement training (at field)
  • THU: AM throwing, PM Strength and Conditioning
  • FRI: AM throwing, PM Strength and Conditioning
  • SAT: Optional AM Mobility Work and Recovery Session, AM Throwing and movement training
  • SUN: Off

In our throwing programs, we integrate weighted ball work, long toss, and bullpens (including video analysis). We’ll utilize detailed Rapsodo breakdowns and high-speed camera work in these bullpens as well. Pitchers also have opportunities to throw live to hitters, and we have historically placed a few arms in the prestigious Cape Cod Baseball League late in the summer in light of the improvements they’d made.

All the athletes will receive manual therapy with our licensed massage therapist or physical therapist, as well as nutritional guidance throughout the program. Also to help with recovery, athletes have access to MarcPro, Normatec, and red light therapy.

Last, but not least, we’ll incorporate regular educational components to educate the athletes on the “why” behind their training. Previously, this has consisted of not only staff presentations, but also conference calls and in-person meetings with Major League players and established coaches from around the country.

The best part is that it’ll take place in a motivating environment where athletes can push each other to be the best they can be. By optimizing the situation, you can help change the person.

Interested in learning more? Email cspmass@gmail.com – but don’t delay, as spaces are limited; this offering sold out in each of our pre-pandemic summers of years past, and we’ll be capping the group size again this time around.

Read more

CSP Elite Baseball Development Podcast: Baseball Hindsight with Sahil Bloom

We're excited to welcome retired Stanford Baseball pitcher Sahil Bloom for a somewhat non-traditional podcast. In this episode, Sahil reflects on lessons learned over a baseball career - both in terms of training and competition - and highlights the important benefits he derived from the process of preparing for college baseball and competing in the PAC 12. There are lessons for everyone, but particularly for young players and parents as they undertake this process.

A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 10 FREE travel packs - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

CSP Elite Baseball Development Podcast: Developing Players and People with Mike Gambino

We're excited to welcome Boston College head baseball coach Mike Gambino to this week's podcast. Over the past decade, Mike has done a great job making BC a competitive program, player development hub, and popular destination for top recruits.

A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 10 FREE travel packs - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more

Exercise of the Week: Cross-Behind 1-arm Cable Row

Courtesy of the imagination of Cressey Sports Performance - Florida co-founder Shane Rye, the cross-behind 1-arm cable row is a new horizontal pulling variation we've been using quite a bit lately.

This drill not only offers all the typical postural benefits of properly-executed horizontal pulling, but also trains the fascia system to a greater degree than typical rowing variations. You see, as the trailing leg steps behind, you create a significant stretch along the entire lateral line - especially during the eccentric (lowering) phase of the movement. To some degree, it's a loaded lean away lateral line stretch:

We'll typically program this for sets of 8-12 reps as an assistance exercise. Additionally, as you can see in the video, adding an opposite arm reach is a great way to encourage extra thoracic rotation.

If you're looking to learn more about how I evaluate, program, and coach at the shoulder joint, be sure to check out my popular resource, Sturdy Shoulder Solutions.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Understanding and Measuring Passive Range of Motion

Measuring passive range of motion is a crucial step in any thorough movement assessment. However, it's often - both intentionally and unintentionally - measured inappropriately. Check out today's video to learn more:

If you're looking to learn more about how I evaluate, program, and coach at the shoulder joint, be sure to check out my popular resource, Sturdy Shoulder Solutions.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Assisted Lower Body Training

Today's guest post comes from Cressey Sports Performance - Massachusetts coach Drew Cobin.

Hands Assisted lower body training is nothing new. To my knowledge, the Hatfield Squat was the first popularized exercise of this nature in the sports performance world. The Hatfield Squat is a Safety Squat Bar Squat with your hands assisting you by holding onto the squat rack. By holding onto the rack, we would increase stability because instead of having just two points of stability, there are now four points of stability: two feet & two hands (as long as the floor and rack are stable).

This concept leads to an interesting question to consider. Since strength and stability go hand and hand, can we use increased stability to increase loading potential?

Mike Boyle popularized the idea of doing unilateral lower training for sport specificity and decreased spine load. When doing unilateral training, we usually will work to decrease stability over time as a means of progression so that one leg is working harder. A sample progression would be going from a Squat to a Split Squat, and then to a Single Leg Squat. What’s interesting to me is that stability – rather than force production capabilities – often becomes the limiting factor when performing a Single Leg Squat, which results in limiting the external load. As mentioned before, stability and strength go hand-in-hand, so sometimes, if you can increase single leg strength via increased load, you will in turn increase single leg stability. The example here would be to do a single leg squat with hand assistance from a rack to increase points of stability, thereby increasing external loading capabilities, as shown below:

Using hand assistance appropriately in a training program can be great for unilateral strength and stability. So, when is it appropriate to use assistance in a program? And what are some examples of exercises that utilize this concept?

It’s important for strength and conditioning coaches to understand that most sports are played one leg. Usually, we see one leg on the ground while the other prepares to hit the ground, or we might see feet in different positions, serving the purpose of producing forces in certain directions. What we never really see, however, is an athlete using their hands for stability by holding an immovable object like a squat rack, although proper upper extremity action can aid in stability and movement efficiency. As such, it’s important to see using hand assistance for what it is: a training tool, used to increase stability and load, to get stronger and more stable to produce more force in the right direction without assistance.

How, then, can we use it? One of my favorite ways to use this is by performing what I like to call an Eccentric Overload. This is when you use more load on the lengthening phase of a resistance exercise than the shortening phase. An example would be using a heavier kettlebell than you can handle on an unassisted single leg squat (you can also use a dumbbell or safety squat bar). Here you would slowly lower in the single leg squat without assistance, then once you reach the bottom of your chosen range of motion, use the free hand for assistance from the rack. This works well because the hardest part of an exercise is the reversal of movement, and by using assistance here, we are able to train with a supramaximal load on the eccentric phase of the single leg squat. We are also able to get more braking forces if we want to, which come in the form of eccentric/isometric contractions in sports. After the downward phase in this exercise, we can have the athlete hit the brakes at the joint position that we want to work on for applying braking force prior to using hand assistance for reversal of motion.

Using hand assistance has no limits and can be used outside of just strength movements. We can also intelligently use it for plyometrics as well (once again to increase stability), and also overspeed exercises to improve conduction speed. You can use band assistance on jumps and sprints, or hand assistance on single leg hops. All these methods can work great for changing body positions, as well as ground contact times, and therefore their transfer to sport.

To recap, using hand assistance is one way to change to demands of a given exercise. As coaches, hand assistance is another tool in the toolbox, but it’s not the be-all, end-all. Hands assistance will increase load tolerance via increased stability. Manipulation of load and stability throughout an athlete’s training program is key to the program’s success. Going through periods of increased and decreased stability, load, and speed are key elements to an athletic development and rehabilitation programs.

Here’s a video to represent a programming progression going from assisted to unassisted and challenging stability/reactivity in plyometrics:

If you like these videos or want more ideas on this subject, follow @DrewCobin on Instagram for more. Enjoy!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Two Decades in the Gym

It occurred to me the other day that I’ve been lifting weights seriously for a full two decades.

For 13 of those 20 years, I’ve been a gym owner. I’d conservatively estimate that at least one training session per week over those 13 years has been me solo in a 6,000-15,000 square foot facility. That’s about 700 training sessions I’ve logged without another person in sight.

There have been days when I’ve pulled 650 pounds by myself, and others when 405 pounds felt absurdly heavy - but I always showed up. There have been 5am grinders and midnight madness. I’ve trained when I was excited about something, and also when I was irritated about something else.

What are the points?

1. Showing up consistently always pays off, even when the 10/10 training sessions seem to be overshadowed by the 3/10 debacles. And, as my buddy @benbrunotraining often says, most of your training consists of the 7/10 sessions in the middle.

2. Intrinsic motivation is probably the most overlooked facet of long-term training success. If you’re waiting for someone else to motivate you, your plan isn’t good. You have to be willing to embrace the suck by yourself and view extrinsic motivation as a bonus when it comes.

3. A lot of people fall in love with the destination when they should be enjoying the process. My training has been as much about trying out new exercise and programming strategies that might help our athletes as it has about my own fitness goals. And, it’s served as an important time for me to gather my thoughts and work through challenging decisions.

Here’s to the next 20 years.

Happy New Year!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

The Best of 2020: Podcasts

We launched the Elite Baseball Development Podcast in 2019, but 2020 was the first full year we had it available. In all, we released 41 episodes in 2020 - and I learned a ton from some great guests. That said, here are our top five episodes from the year:

1. Optimizing Rotational Power with Dr. Greg Rose - Greg talks about evaluating and training rotational power across multiple sports. We also delve into programming and coaching strategies, and long-term athletic development in different athletic populations.

2. Mobility Methods with Dana Santas - Dana speaks about how to fine-tune methods of improving mobility. She also highlights common mistakes baseball players make when implementing yoga.

3. Helping Hitters to Higher Ground with Doug Latta - Doug contributes some great thoughts on hitting set-up, mechanics, and approach.

4. Speed Training in Baseball with Lee Taft - Lee discusses baseball movement competencies and how to coach them. CSP-MA Director of Performance John O'Neil takes the lead as a guest host.

5. Tackling Controversial Throwing Topics with Mike Reinold - In this episode, Mike and I take on two controversial topics in the world of managing throwers: the sleeper stretch and weighted baseballs. Mike and I collaborate to discuss whether they belong in your training and rehabilitation programs, and if so, how?

We're back to the regular EricCressey.com content this upcoming week. Thanks for all your support in 2020! We've got some great stuff planned for 2021.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
Read more
Page 1 3 4 5 6 7 274
LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series