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Strength and Conditioning Stuff You Should Read: 8/21/17

I finished up my NYC seminar yesterday and am sticking around to spend a day in the city with my wife today, but I prepared a recommended reading list for you to enjoy in the meantime. Check it out:

Attentional Focus and Cuing - Nick Winkelman wrote this great article for Club Connect's online magazine. If you're looking for a good introduction to internal vs. external focus cues, this is a good place to start.


Source: ClubConnect.com

20 Tips for Young Coaches - Mike Robertson crushed it with this new podcast with tips for aspiring coaches.

The Ideal Business Show with Eric Cressey - Speaking of podcasts, this interview I did for Pat Rigsby a year ago, and I still think it's one of the best ones with which I've been involved.

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Arm Injuries, Sports Science, and Player Development

Earlier this week, I hopped on The Motus Global show with Will Carroll, and we covered a ton of ground in the 40 minutes we chatted. From arm injuries, to sports science, to player development, there's a lot of good stuff in this podcast. You can check it out at the links below:

Overcast: https://overcast.fm/+JRLCkbN08

or

iTunes: https://itunes.apple.com/us/podcast/the-motus-show/id1245348721?mt=2

Enjoy!

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Why I Don’t Like Scap Push-ups

I used to regularly program scap push-ups in training programs in an attempt to improve shoulder health. Nowadays, though, I realize there are much better ways to get the job done. Check out today's video to learn the problems with scap push-ups as well as some better alternatives:

If you're looking for some good serratus anterior activation drills in place of scap push-ups, check out these videos:

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Strength and Conditioning Stuff You Should Read: 7/25/17

I normally like to get these sent out on Monday, but I spent a rainy day at Fenway Park yesterday for the annual Cape Cod Baseball League workout. A day late (but no less sincere) here is our recommended reading for the week!

10 Daily Habits of Healthy Lifters - I contributed some experience on sleep tracking to this great roundtable at T-Nation.

Setting up for Speed: Base, Balance, and Angles - This is an excellent, to-the-point blog post from Mike Robertson. I wish I'd had it early in my career to help me pick up coaching speed and agility sooner.

Want More Clients? Maybe Consider the Following. - I really enjoyed this post from my old friend Tony Gentilcore. It's top-notch stuff for any up-and-coming trainer who is looking to build a larger clientele.

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Strength and Conditioning Stuff You Should Read: 7/18/17

I've been crushing audiobooks, print books, and DVDs of late, so it's generated some good material for these weekly installments.

Certified Program Design Specialist Course - Robert Dos Remedios just released this course, and I'm working my way through it right now. Program Design is this huge "hole" in industry education; it's so incredibly complex to teach that I'm impressed that Dos even tried to tackle the project! I've enjoyed what I've seen thus far, and this could be a great resource for up-and-coming coaches. It's $100 off this week as an introductory discount.

Smart Baseball - I really enjoyed Keith Law's new book, as it delved heavily into the world of advanced statistics in baseball. If you're a casual observer to the sabermetric world, this would be a good read for getting up to speed - and it'll help you watch baseball through a different lens.

The Quadruped Rock-Back Test: RIP - Doug Kechijian just published this article that asserts that this classic test probably doesn't hold as much merit for predicting squatting success as one might think.

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How to Make the Most of Your Lat Stretches (Video)

I have a love/hate relationship with the lats. On one hand, you need strong lats for all sorts of athletic endeavors, from throwing to sprinting. On the other hand, if they're too overactive, a host of different injuries/conditions can result. With that in mind, preserving full latissimus dorsi length is important, and that's why we incorporate a lot of stretches on this front. It's important that those stretches are done correctly, though, and in today's video, I want to discuss one big mistake we commonly see in this regard.

Speaking of upper body work, I'll be delving into it in a lot more detail at two upcoming shoulder courses. One is in NYC, and the other is near Washington, DC. You can learn more at the following links:

NYC - August 20

DC - September 27

Hope to see you at one of these events!

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Random Thoughts on Sports Performance Training – Installment 29

I didn't get in a May installment of this series, but the good news is that it gave me two months to gather my thoughts for a big June! Here goes...

1. Athleticism is doesn't have to be max effort if you have a strength and power "reserve."

Cressey Sports Performance athlete Logan Morrison is currently second in Major League Baseball in homeruns. I came across this video of #22 on Twitter and it immediately got me thinking:

Hitting bombs in the big leagues - particularly on 95mph sinkers - is really challenging, but that looked absurdly easy. He put some force into the ground, got himself in a good position to succeed, and athleticism "happened."

The only reason this is possible is that he's developed a strength and power "reserve." LoMo is strong - and more importantly, he's a powerful dude. When he throws a medicine ball, in many cases, the entire gym stops and watches because it sounds like he's going to knock the wall down. When you've got a foundation of strength and know how to use it quickly, this kind of easy athleticism happens. It does not, however, happen if you're a) weak or b) strong and not powerful. I'd call LoMo a nice blend on the absolute strength-to-speed continuum.

2. If you're struggling to feel external rotation exercises in the right place, try this quick and easy fix.

One of the reason some throwers struggle to "keep the biceps" quiet during external rotation drills is that they start too close to the end-range for external rotation. A quick strategy to improve this is to simply build a little success in a more internally rotated position. This video goes into more depth:

3. Be cautiously optimistic with new surgical advances.

On a pretty regular basis, we hear about remarkable sports medicine breakthroughs that will revolutionize the way we prevent and treat both acute and chronic diseases and injuries/conditions. Unfortunately, they usually don't live up to the hype. Most of the time, we're talking about a "miracle" supplement or drug, but sometimes, we have to ponder the benefits of a new surgical procedure.

In the mid 1990s, the thermal capsulorrhaphy procedure was introduced to attempt to treat shoulder instability. It gained some momentum in the few years that followed, but the outcomes didn't match the hype in spite of the fact that the initial theory seemed decent (heat can shorten capsular tissues, which would theoretically increase shoulder stability). Failure rates were just too high.

Conversely, in 1974, Dr. Frank Jobe revolutionized the way elbow pain was treated in baseball pitchers - and saved a lot of careers - when he performed the first successful ulnar collateral ligament reconstruction (better known as Tommy John Surgery). More than 1/4 of MLB pitchers have had Tommy John, so you could say that this procedure revolutionized sports medicine even though it's taken decades to fine-tune it.

More recently, a new surgery - the UCL repair with internal brace -  has been gaining some steam as an alternative to Tommy John surgery. The initial results have been very promising, particularly in situations where the patient is a good match (depending on age, activity level, and location and extent of the UCL tear). I've actually seen two of these surgeries in the past week myself. One pitcher (Seth Maness) was able to successfully return to the Major Leagues after having it - but we still have a long way to go to determine if it might someday dramatically reduce the number of Tommy John surgeries that take place. Why? 

Right now, we only have statistics on a limited number of these cases, and they're usually in the high school and college realms. All that is reported on is return to previous level of competition (e.g., varsity baseball). We don't know whether a kid that has it at age 16 is still thriving with a healthy elbow at age 22 during his senior year of college.

Additionally, Seth Maness has really been an 88-90mph pitcher throughout his MLB career. We don't know if this same level of success will be seen with 95-100mph flamethrowers. 

Dr. Jeffrey Dugas has become known as "the guy" when it comes to these procedures, and I loved the fact that he reiterated "cautious optimism" in his webinar at the American Sports Medicine Institute Injuries in Baseball course earlier this year. If this gets rolled out too quickly and in the wrong populations, the failure rate could be significantly higher and give an otherwise effective surgery a bad name.  I think it's important for all of us to stay on top of sports medicine research to make sure we don't miss out on these advancements, but also so that we know to be informed consumers so that we don't jump behind new innovations without having all the information we need.

Speaking of the ASMI Injuries in Baseball Course, it's on sale for $100 off through this Sunday, June 24, at midnight. I've enjoyed going through this collection of webinars, and I'm sure you will, too. You can check it out HERE.

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Not-So-Simple Sports Medicine Solutions

Earlier this week, MLB.com writer Lindsay Berra published a new installment in her series on common injuries in professional baseball. This time, she covered the topic of hamstrings strains, and even interviewed Cressey Sports Performance - Florida co-founder Shane Rye for the piece. You can give it a read here.

As a brief background, hamstrings injuries in MLB are already well ahead of 2016 pace, and this article goes into some detail on why these injuries have been so challenging in MLB over the years. The article cites a few reasons:

a) the nature of baseball (stand around for a while, then have to sprint full-bore without a re-warm-up)

b) poor strength and conditioning practices (e.g., lifting too much to the exclusion of actual sprinting and mobility work)

c) muscular imbalances (e.g., poor glute recruitment, quad/hamstrings imbalances, etc)

I'd also add previous injuries as a big risk factor. Many times, it's one player who is reinjuring the same old hamstrings injury to "inflate" league-wide numbers. 

For a while, the solution was to get the hamstrings stronger relative to the quads. Then the answer was to bring an underactive synergist (gluteus maximus) up to par. And, lately everyone has jumped on board the Nordic hamstrings curl bandwagon; they apparently not only help prevent hamstrings strains, but cure cancer, acne, and hemorrhoids - and will even make girls like you. I joke, but it's actually a perfect lead-in to the next point: sports medicine doesn't have a perfect answer to the hamstrings problem in baseball.

Luckily, as with everything in life, the internet has all the solutions. Monday Morning Quarterbacks abound, and all these doctors, rehabilitation specialists, and strength and conditioning professionals really could have just gotten the billion-dollar solution they needed on Twitter.

As an example, when I linked to the aforementioned article on Twitter the other day, one reply was particularly entertaining: 

"Simple fix already seen especially in female soccer training. With the 'best' sports med docs in pro sports crazy it hasn't been corrected."

This response couldn't be further from the truth.

First, comparing males and females is an issue in itself. Females have far more joint laxity, so they're significantly less likely to have "tight" hamstrings (for a variety of reasons) that could potentially be injured. Moreover, male athletes are stronger and more powerful than females, so there are gender-specific differences in the actual forces experienced. The faster you are, the more likely you are to pull a hammy. This is also why we see far more hamstrings strains in baseball than we do in softball even if they're both equally "far behind" in prevention strategies.

Second, soccer and baseball couldn't be more different. Soccer is continuous play for 90 minutes, and as I recall, the average midfielder covers approximately seven miles per game. Baseball games might last four hours, and a player might not cover seven miles in an entire month - and all of it is done at a high percentage of maximum speed. They stand or sit around, and then are expected to sprint full-tilt without much warning. Improving work capacity in soccer players can definitely reduce the risk of injury late in matches, but won't do much in the baseball world because they never really get fatigued; rather, they stiffen up from doing nothing.

Third, the competitive calendar is different. If you look at the Major League Soccer schedule, most clubs play 6-7 matches in June. Major League Baseball teams play this many games each week - and do so with a much more challenging travel schedule. That crazy schedule pushes out a lot of training time, and makes optimizing recovery incredibly difficult.

Fourth - and this is a very subjective, anecdotal observation - baseball players are less likely to take good care of themselves off the field. Major leaguers are far more likely to go out and crush eight beers after a game than the 16-year-old female soccer player that's been positioned atop a pedestal of sports medicine excellence. They also don't test for recreational drugs in 40-man roster players in MLB. Don't you think the guy who went on a bender the night before a doubleheader is more likely to strain his hamstrings than Susie Soccer who still lives with her parents?

I could go on and on about the differences, but I don't think that the point needs to be illustrated any further. Every sport has different physiological, biomechanical, social, and psychological factors that need to be taken into account in the injury prevention battle. Most people on social media can't possibly even come close to fathoming all these different contributing factors.

Now, I'm all for borrowing training ideas from different facets of the sports medicine industry. I've learned a ton from coaches in everything from sprinting, to tennis, to track & field, to powerlifting. Nobody has the perfect solution for your sport-specific problem, though (even though social media might tell you otherwise). Still look to to learn from these other professionals, but critically evaluating everything you come across. 

Above all else, make sure that you're still working hard to get educated in your specific sporting discipline. As an example, it's one reason why I'm going through the American Sports Medicine Institute (ASMI) Injuries in Baseball course right now. This resource brings together some of the most renowned surgeons, rehabilitation specialists, and strength and conditioning professionals in the baseball world each year. And, it's on sale for $100 off this week as an introductory discount. If you work with overhead athletes in any capacity, I'd encourage you to look into it. You can check it out HERE.

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A Letter to This Year’s MLB Draft Picks

It’s been over ten years since we first had a Cressey Sports Performance athlete selected in the Major League Baseball. Each year, the number grows – especially since the addition of a FL facility to complement our original MA operation. Over the past four years, exactly 100 athletes have been selected, so the early part of June is always an exciting time around both facilities.

This decade of draft picks has been accompanied by countless hours each off-season interacting with the professional players we train. They range from 1st rounders to 50th rounders. They come from all over the US and abroad. There are both high school and college draft picks – and to all 30 MLB organizations. Several races and ethnicities are represented in the CSP Family, and they come from all sorts of socioeconomic backgrounds. Some of these athletes trained with us as early as middle school, too.

The point is that I’ve seen the draft – and the professional careers that follow – from a variety of angles. In the process, I’ve learned a lot of lessons. If you are fortunate enough have your named called in the next few days – or you know someone who is – consider these ten suggestions.

1. Don’t stop learning.

Signing to play professional baseball serves as either the temporary or permanent halt to formal education. Either high school has ended and you head to the working world, or you’re drafted as you leave college. In many cases, players return to start or finish a college degree at some point. This does not mean, however, that your education has ended – and I’m not just talking about learning about the game of baseball.

Learning is a skill that needs to be refined just like hitting, throwing, and taking ground balls. It’s very easy to detrain the “academic” portion of your mind, and that’s a terrible thing in the 18-22 year-old age range, when your brain is still developing. Don’t get to age 30 and realize that you’ve forgotten how to learn; be a student for life. Read books, listen to audiobooks, watch Ted Talks, attend seminars, take college courses, and ask questions of the smart, experienced players and coaches you meet. Don’t let baseball make you dumb.

As a start, I would recommend Decisive by psychologists Chip and Dan Heath. It’s an invaluable read that will teach you about the decision-making process – especially if you’re on the fence about whether or not to sign. I’ve given it to many of our high school draft picks over the years.

2. Remember that your money is your money.

Last week, in a text message with an agent, he commented to me, “A signing bonus is about so much more than performance.” In other words, teams don’t just pay you for what you’ve done; they pay you because they’re betting on your future. Effectively, they’re investing in you. That money is intended to put you in the best position possible to help them down the road.

That money should be used to make sure you don’t need to have an offseason job. It should cover travel, training, massage therapy, equipment, or whatever else you need to be the best baseball player you can be.

What shouldn’t it go to? The second cousin who wants you to invest in his real estate idea. Or the entourage that thinks you should always pick up the tab for dinner because you’re a “bonus baby.” This leads us to…

3. Invest in yourself and appreciable assets.

I’ll be blunt: that expensive car you want will depreciate 10-20% the second you drive it off the lot. It won’t be a tax deduction, and it sure as heck won’t make you any better at baseball. The same goes for jewelry, boats, tattoos, and a host of other luxuries. Additionally, if you consider a 7% historical rate of return of the stock market, that money would likely double every ten years in the stock market if you were to invest it. So, that $80,000 car at age 20 really was worth $1.28 million at age 60. There's a big opportunity cost to your decision. 

On the other hand, investing in your training, equipment, and education will be tax deductible. The same goes for investing in your retirement.

I always love hearing about players and their agents and financial advisors preparing budgets not only because it creates a sense of fiscal responsibility, but also because I know small hinges swing big doors. If you take a calculated approach to your finances, you’re also far more likely to take a calculated approach to preparing for training and games.

Stop investing in “stuff” and prioritize experiences. Recognize the difference between a “want” and a “need” before it’s too late.

4. Figure out your team.

It’s remarkable how many people come out of the woodwork and want something from you the second you’re drafted. Sure, it probably doesn’t happen to the 39th rounder, but you can bet that there are a lot of people out there looking to take advantage of the 18-year-old kid who became a millionaire overnight. Think long and hard about the people – parents, siblings, coaches, agents, friends, sports medicine professionals – you trust and how they each help you in unique ways. Once you’ve got your team in place, think long and hard any time you bring someone into that circle of trust. Too many cooks in the kitchen can quickly ruin the finished product if they aren’t agreeing on the recipe.

5. Be a better person next week, month, and year than you are today.

It takes hard work to become a draft pick. It takes even harder work to get to the big leagues and make a career out of it. Your work ethic should actually improve when you get to the next level as you’re challenged by better competition and you recognize how hard it is. Sadly, money can change that pursuit of excellence for a lot of players, as that paycheck comes with a lot of distractions. Aim to treat people even better and work even harder than you did before your occupation and bank account changed, especially because there will be more eyes watching you. Think back to the aforementioned team; which one of them will you count on to set you straight when you start straying from the habits that have made you successful in the first place? Tell them now that you expect that honesty from them.

6. Communicate with your families and significant other about what is ahead.

Several years ago, I had a great conversation with the wife of a retired MLB player. They were still happily married well after his career ended. I asked her what she thought the key was to marriages that lasted when it’s well established that a shockingly high percentage of professional baseball marriages end in divorce.

She told me that the secret – in her mind – was for the wife/girlfriend to either have “her own thing” or be “100% invested.” In other words, she had to be able to keep herself busy with her own education, occupation, or charity work. If she didn’t do that, she needed to be 100% invested in the baseball life by helping the player with everything from cooking healthy foods to managing a crazy travel lifestyle (this particular wife had actually learned massage therapy to help). What always failed was the wife or girlfriend who spent the majority of her life harassing the player about how he was at the park too early or late, or complaining that she was bored. I know it sounds harsh, but I’ve seen it over and over again – and I’m really just relating her words, not mine.

I think a big issue is that most players honestly have no idea how hard the professional baseball lifestyle is until they experience it. And, if players don’t understand it, how are players’ families and significant others supposed to understand what to expect and how to act?

Just imagine: you’re 18 years old and just told your girlfriend of four months that you love her because you’ve spent every single minute of the month of June with her. She’s in for a very rude awakening when the only time you can call her is at 2am in the middle a nine-hour bus ride in the Midwest League. And, chances are that you’d rather sleep than talk on the phone, anyway.

I’ll end this point with a story. This offseason, one of our most well-known MLB clients and I got on the topic of vacations. I was surprised to learn that he’s never been to Europe, as he could afford any vacation he’d like. His logic was straightforward: too much missed training time, and too much travel. He’ll get to it when he retires. What are you going to say when a two-week family vacation comes smack dab in the middle of your offseason training program? It’s better to have these conversations now than later.

7. Be an awesome teammate, and learn conflict prevention and resolution strategies.

In professional baseball, you’ll have teammates from all over the world. They’ll speak multiple languages and have all sorts of different tendencies. You’ll hate some of their music and find some of them to be terribly obnoxious. You’ll probably hate your manager, pitching, or hitting coach at some point, too. In many cases, all these frustrations will be magnified by a 14-game losing streak or the fact that everyone is sleep deprived after brutal travel circumstances. Maybe you’ll even be pissed off that your second baseman booted a ground ball behind you. If you pick fights with everyone, though, you’ll have a very short career unless your on-field performance is incredible. Nobody wants to play with or employ a jerk.

Steve Cishek is a long-term CSP athlete and close friend of mine. He’s played for three teams since his MLB debut seven years ago. Everywhere he goes, he creates raving fans because he’s such an awesome teammate and unconditionally positive person. Be like Steve; try to find the good in people instead of chasing down conflict.

To that end, a book I’d recommend on this front would be Legacy. There are some tremendous lessons on leadership and being an awesome teammate. Just read some of the replies to this Instagram post, if you don't believe me.

 

A little reading material for our collegiate baseball development program guys. #leadership #legacy #cspfamily

A post shared by Eric Cressey (@ericcressey) on

8. Be an advocate for yourself.

I know a 100mph+ arm who received close to $1 million in the draft a few years ago. Before he’d even thrown a professional pitch, a minor league pitching coach was trying to overhaul his delivery. He was 6-6 and more of an East-West delivery; they wanted to stand him up tall and bring his arm over the top. Those are massive changes – and it effectively ruined his first three years in pro ball. The results were subpar, and things spiraled out of control because he had 7-8 different pitching coaches all giving him different cues. This happened in part because he was a nice guy who never wanted to be perceived as uncoachable – so he got pulled in many different directions and wound up pleasing nobody, especially himself.

He finally walked in to the minor league pitching coordinator’s office, slammed the door behind him, and demanded to be left alone. He’s been a completely different pitcher ever since.

There will surely be coaches who can help you a ton, and others who will make your life much more challenging. It’s your job to nurture relationships with them so that you can have dialogue about what has and hasn’t worked for you, and how you can work together to get to where you want to be. The best coaches I know never tell players what to do; they facilitate discovery by the player and regularly solicit feedback. And, the best developmental organizations are very meticulous about making sure that clear and consistent messages and cues are related by the entire coaching staff. If you are hearing mixed messages from different people, speak up and get clarification; you will always be your own best coach.

9. Control what you can control.

If you’re a 27th round pick, it’s going to be harder to get to the big leagues than if you were a 1st round pick – even if you have identical numbers to that first rounder. It’s not fair, but it’s the truth. Moreover, regardless of when you’re drafted or how much you’re paid, you probably won’t get promoted as soon as you deserve it. A lot of politics outside your control govern those decisions.

The sooner you recognize that the only things you control are your actions and your attitude, the better. Some accountants get frustrated with their bosses, and some nurses don’t get the promotions they deserve – so you certainly aren’t alone.

10. Develop your coping mechanisms.

If you’re getting drafted, there’s a strong chance that you were one of the best players – if not the best – in the history of your town. Now you’re competing against a bunch of guys who were also the best players in their towns – and you’re adding the best international players. And, you’re going from all the hoopla of the draft directly into the obscurity of minor league baseball. Make no mistake about it: there will be fewer people at your Gulf Coast League back field games than you had at your high school games.

Moreover, it’s only a matter of time until you get your butt handed to you on the field. It might be a golden sombrero as a hitter or giving up seven runs in the first inning as a starting pitcher – but it will happen. And, as Mike Tyson has said, “Everyone has a plan until they get punched in the mouth.”

What’s your plan? How do you cope with failure and make sure that it doesn’t impact your next performance?

I know some guys who read the Bible to “reset.” I know others who play video games. Some call their fathers or high school coaches. Some watch video and take notes on what they learned. Some keep journals. I even know some players that said it was easier to handle the “lows” when they came home to their kids, as opposed to when they didn’t have children.

The game will humble you quickly and test you with physical and psychological challenges that you’ve never considered. I can’t speak to what playing 200 games in 230 days is like, but I can tell you that every player I've met finds it exhausting. I can’t tell you what throwing 200 innings is like, but I’ve trained plenty of guys who’ve given me perspective on just how hard you have to work to be able to do it year-in and year-out. You don’t have to learn all those lessons immediately upon your arrival in pro ball, but the sooner you can start making good decisions, the higher your likelihood of success will be. Good luck!

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Strength and Conditioning Stuff You Should Read: 6/6/17

After a crazy few days of travel and lots of college baseball assessments, I had time to pull together a little recommended reading I've covered over the past week.

The Captain Class - I'm about halfway through Sam Walker's great new read. In it, he looks at the factors that impact the most successful teams of all time.

The Bench Press Arch: Why You SHOULD Use It - In light of my blog from earlier this week, Cressey Sports Performance coach Tony Bonvechio went into great depth on the rationale behind arching - whether subtle or more extreme - during bench press technique.  

Gym Owner Musings: Installment #5 - Speaking of CSP, my business partner, Pete Dupuis, pulled together this great collection of thoughts for current or aspiring gym owners. 

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