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Exercise of the Week: High to Low Cable Chop Split Squat

Today's guest post/video comes from Cressey Sports Performance - Florida co-founder, Shane Rye.

There is a lot to love about the Split-Stance High-to-Low Cable Chop, so it's been a staple in our programming for years! Often, we see folks who struggle to handle frontal plane forces correctly.

Athletes who primarily train the sagittal plane tend to have difficulty centering their mass when doing single leg work or frontal plane exercises, though, so it's not uncommon to see a lot of mistakes on this. Some of the common compensations you will see are:

1. Over pronating or over supinating

2. Shifting the hips forward to access extension based postural patterns

3. Collapsing at the midsection

4. Lateral flexion (side-bending) or hip shifting

5. Valgus collapse of the knee

6. Excessive rounding of the upper back

7. Hips bailing way too far out or away (losing their center of mass)

8. Knee shifting to far over their toes etc.

As you can see, there are a lot of places where this exercise can go off the rails, so in some cases, it's a better strategy to modify the exercise than provide 500 cues to address each issue. Enter the High-to-Low Cable Chop Split Squat, one of our favorite ways to teach athletes how to handle frontal plane forces. I originally encountered this variation from Pat Davidson a few years ago, and it's stood the test of time. Thanks to Colts quarterback Jacoby Brissett for the great demonstration:

There is also a great added bonus of hammering your oblique sling system. This might help a football player learn how to properly cut, or a pitcher to effectively accept force on the front hip.

1. Your adductor and glute med should engage on the front leg. Think of this as a dynamic hip shift or dynamic adductor pullback. You should feel your adductors working hard to help stabilize your pelvis. You might even feel a stretch in your posterior hip capsule.
2. Don't allow your knee to collapse in.
3. Ensure that the front foot is stable and not overly collapsed or overly rolled out.
4. Control your breathing as you descend and ascend.
5. Don't over stride with the back leg.
6. Don't Rush!

We'll typically program this for 6-8 reps at a slow tempo (three seconds lowering, one second pause at the bottom, and three seconds up) at first, and when athletes get more proficient with it, they can speed it up.

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Strength and Conditioning Stuff You Should Read: 3/27/20

It's been several weeks since I published one of these recommended reading/listening lists; luckily (?), having both facilities closed has freed up some time to pull one together. Check these out:

Niched Podcast - My business partner, Pete Dupuis, just launched his own entrepreneurship podcast. The guests don't all come from the fitness industry, but given Pete's presence, he does an outstanding job of bringing the lessons back to relate to owning a gym or managing a clientele.

You Should Train Clients in Person Before Even Thinking About Online Coaching - With the surge in online training availability taking place right now, Dean Somerset highlights some crucial competencies that need to be in place on this front.

Chasing the Sun - I just finished up this book on the benefits of sunlight by Linda Geddes. It ties in nicely with Why We Sleep, by Dr. Matthew Walker, if you've already checked that out.

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This fantastic dissection image of the posterior rotator cuff has been making the rounds on Instagram, and rightfully so: it's a great perspective. I'll add my own spin on it: the long head of the triceps (LHOT) is the part that jumps out at me the most. It's intimately linked with the posterior shoulder, as it attaches not only on the infraglenoid tubercle of the scapula (bone), but also blends with the joint capsule and labrum. This makes it an important posterior shoulder stability structure. Additionally, it's not uncommon - particularly in an overhead throwing population - to see a Bennett's lesion (extra bone formation on the inferior/posterior border of the glenoid) that creates a "speed bump" over which the rotator cuff has to go during the lay-back phase of throwing. Many of the brightest minds in the sports medicine world have asserted that this adaptation may at least in part arise because of the significant pull on the posterior shoulder by the long head of the triceps tendon, which is active eccentrically to prevent excessive elbow flexion during lay-back, not to mention its obvious significance at ball release. What are the take-home messages? Take care of the triceps; they need to be long and strong. And, don't ever overlook the significance of the long head of the triceps in shoulder pain. #cspfamily #shoulderpain #armcare #sportsmedicine #Repost @dr.alvaromuratore @get_repost_easily #repost_easily ****** La zona posterior del manguito rotador contribuye a la elevación más rotación externa del hombro y además funciona como estabilizador de la articulación. En este video se observa desde atrás: El supraespinoso,infraespinoso, redondo menor y también el redondo mayor pasando por delante del tríceps. #shoulderanatomy #shouldertherapy #shouldersurgery #anatomy #anatomiadelhombro #anatomia #rehabilitation #rehab #phisicaltherapy #kinesiologist #kinesiologia #cirugiademano #cirugiadehombro #rotatorcuff #rotatorrehab #manguitorotador #mangorotador #manguitorotadores #sportsmedicine #orthopedics #orthopedicsurgery #orthopedicsurgeon

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Game-Planning for the Glute-Ham Raise

Today's guest post comes from Cressey Sports Performance - Massachusetts Director of Performance, John O'Neil.

Today, I'm gong to be covering a few ways to progress the glute-ham raise (GHR). We use GHR variations for hypertrophy and injury prevention, as they are a good supplementary exercise to a lifting and/or sprinting program. These variations are a nice replacement for people who struggle to do a GHR well, or, people looking for variety in a program. These variations are heavily impacted from our good friends at Resilient PT, so be sure to check them out on Instagram at @resilientPPT!

1. Glute Ham Raise ISO Hold

-Muscle Action: Isometric Hamstrings, Glutes
-Purpose: Create context for other exercises that require a the ability to create posterior pelvic tilt using your feet (i.e., deadlifts, RDLs, etc..)
-Degree of Difficulty: Beginner
-Common Rep Scheme: 3-5 reps x 5-10seconds, or, minimal reps for long duration breaths
-Common Error: Don’t set up too far away, and don’t expect to cover too much ground

2. GHR Hip Extension
-Muscle Action: Isometric Hamstrings, Eccentric to Concentric Glutes
-Purpose: Create context for hip hinging by driving your feet into the pad as you descend and ascend. Additionally, work on syncing upper and lower half tension needed on a deadlift variation.
-Degree of Difficulty: Beginner -> Intermediate
-Common Rep Scheme: 6-10 Reps
-Common Error: Don’t go for speed. The goal is to feel tension throughout the movement. Additionally, make sure to achieve full hip extension at the top of the movement.

3. GHR Razor Curl
-Muscle Action: Eccentric -> Concentric Hamstrings, Isometric (mid-range) glutes
-Purpose: Hamstring hypertrophy. By avoiding full hip extension, the stress of the activity is placed purely on the hamstrings.
-Degree of Difficulty: Advanced
-Common Rep Scheme: I’ll typically program this as an RPE. For example, if I write 9 RPE, it’s assumed that you go 1 rep shy of technical failure. Other ways to write this include (Max – 1) or 1 Rep in Reserve (RIR). Take this close to failure to make it a hypertrophy focused exercise. I’ve seen an athlete go from 3 reps in week 1 to 17 in week 3, so, don’t assume one rep scheme for a 4-week block.
-Common Error: Don’t go for speed on the eccentric, and really reach your body out into full knee extension to assure that you hit the distal fibers of the hamstrings. Also, don’t cheat it by coming up into hip extension at the top and keep the tension.

4. GHR Waterfall
-Muscle Action: Eccentric -> Concentric Hamstrings and Glutes
-Purpose: Hamstring and glute hypertrophy.
-Degree of Difficulty: Intermediate -> Advanced. Slightly easier than the razor curl for two reasons – one, the eccentric is with gravity, and two, achieving full hip extension at the top gives you a moment of releasing tension from the hamstrings.
-Common Rep Scheme: Same as the razor curl. Typically better formatted as an RPE or RIR.
-Common Error: Don’t rely on momentum to bounce out of the bottom. You want to feel your feet leading the movement from the bottom of the motion.

5. Decline, Incline, Band-Assist, Band-Reach, Load

If you want to make any GHR variation easier, decline the machine (elevate the front). To make it harder, incline the machine (elevate the back). Depending on the machine, you might be able to fit a band behind the back and either hold it or wrap it around your body to unload the bottom of the motion and provide more of an elastic component upon the return to the top.

To make the motion harder, adding a banded reach or adding load (holding a weight or using a weighted vest) will add to the eccentric stress and make the concentric motion more difficult. 

About the Author

John O'Neil (@ONeilStrength) serves as Director of Performance at Cressey Sports Performance-MA. You can contact him by email at joh.oneil@gmail.com and follow him on Instagram

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Exercise of the Week: Slideboard Bodysaw Push-up with Opposite Leg Reach

Imagine a slideboard bodysaw push-up married a yoga push-up with opposite leg reach - and then they had an absolute savage of a child. They’d name him. If you’re looking for a next level body weight exercise to use during these crazy times, look no further than the slideboard bodysaw push-up with opposite leg reach, which is our exercise of the week!

Important coaching cues:

1. Don't let the lower back arch or the head to shoot into forward head posture.

2. Keep the upper arm at roughly a 30-45 degree angle to the side. It shouldn't be tucked in tight to the side.

3. This movement is best executed smoothly. In other words, don't segment the yoga push-up from the reach (which would make it "hitchy"). Be athletic!

4. I'll usually program it for 5-8 reps per side on each set.

5. I love this for times of year when I'm trying to get athletes in and out of the gym with shorter training sessions, as you effectively get an anterior core and upper body pressing exercise in one.

6. This is a more advanced push-up progression. If you don't have the strength and core control to do at least ten clean body weight push-ups, it shouldn't be in your program.

7. If you're at home and don't have access to a slideboard or Valslide, you can try a furniture slider or sock over your hand on a tile/wood floor.

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What Do You Think of XYZ Method?

Often, I'll get inquiries that go something like this:

What do you think of yoga?

How do you feel about Pilates?

I have a friend who liked MAT. Do you think it's legit?

These are always challenging questions to answer because there are actually a number of variables you have to consider. To illustrate my point, let's try for some parallels in different industries. What do you think of real estate attorneys? Accountants? Veterinarians? Plumbers? General contractors?

As you can probably infer, there's going to be a high amount of variability in the delivery of each method, so you have to ask the following questions:

1. Is the method actually legit?

Sometimes, entire methodologies are based on bad science or bad people manipulating science for their own financial gain. A good example of this would be the thousands of different kinds of "cleanses" marketed in the nutrition/supplement industry.

2. Is the practitioner actually educated (and, where appropriate, licensed) in the method?

This is something that is near and dear to me. Each week, we get emails from young baseball players and their parents who say they train with a "Cressey guy" or someone "Eric has mentored." Then, they tell me that coach's name and I've never heard of him, and he's never even purchased one of my products or attended our actual baseball mentorship. Instead, he saw me give a one-hour talk in 2009. In describing himself, however, he positions himself on par with one of our interns who spent 3-5 months side-by-side with me six days per week. That's a markedly different level of education in our method.

As a good rule of thumb, think of the telephone game. The further away from the founder of a method, the more watered down the product becomes. As an example, Ron Hruska created the Postural Restoration Institute, and it's mostly disseminated through courses he's designed and by instructors he's trained himself. If an attendee then returns and teaches his/her staff the principles, then they teach their clients, and then the clients share their favorite positional breathing drill with a friend after a few adult beverages at a cocktail party, is it really representative of how impactful PRI can really be?

3. Does the practitioner actually have attention to detail?

Having just built a brand new Cressey Sports Performance facility, this is fresh on my mind. Not all contractors are created equal. Two can look at the exact same finished product and one person says it's beautiful, and the other says it's terrible work. No matter how great the method might be, if someone is lazy, it won't be positioned in a great light.

4. Does the practitioner understand how to "pivot" within a philosophy?

The back-to-wall shoulder flexion exercise is a central piece of our philosophy at Cressey Sports Performance. We think it's imperative to get the arms overhead without compensation at adjacent joints. Give this a video a watch to learn how we'd coach it under the three most common challenges one will typically encounter:

As you can see, these modifications rely on being able to do some basic, quick evaluations on the fly. If you don't have the ability to perform them, the client will likely just wind up banging on the front of the shoulder.

This is where a lot of group exercise methodologies can fall short. They don't understand how to pivot when someone can't perform a drill, so they wind up plowing through a bony block or exacerbating an existing movement fault.

5. Has the practitioner evolved with the methodology?

I tweeted this several years ago, but it still holds true:

 

If you look at CSP years ago versus now, it's easy to see how much we've evolved. What you would have learned in a single day of observation at the facility in 2010 is a lot different than what you'd learn on a 2020 visit. This might refer to the methodologies represented, coaching approaches, or equipment utilized.

6. Does the practitioner utilize one methodology exclusively?

As the hackneyed expression goes, "If you're a carpenter who only has a hammer, everything looks like a nail." For example, I'm very leery of chiropractors who only do adjustments when there are undoubtedly many other associated therapeutic interventions that could further help their patients. I'll always refer to multi-dimensional providers over one-trick ponies.

Pulling It All Together

As you can see, five of my six qualifications had nothing to do with the method, but rather the practitioner carrying out that method. That, my friends, is why I always refer to PEOPLE and not just methods. And, it's why you should always try to find good people - regardless of the methodologies they utilize - to help you get to your goals.

It's also why continuing education is so important: we need to understand the principles that govern how successful people can be within various methodologies. If you're looking to learn more about some of those principles and how I apply them to evaluation, programming, and coaching at the shoulder, be sure to check out my popular resource, Sturdy Shoulder Solutions. You can get $50 off through tonight at midnight at www.SturdyShoulders.com by entering coupon code podcast50.

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What is Stability Training?

Today's guest post comes from Josh Henkin. After Dan Swinscoe's guest post earlier in the week, it seemed like a good follow-up to have Josh speak to the more general principles of stability training.

And, as a friendly reminder, you can get 10% off both sandbag products and educational resources folks at Ultimate Sandbag Training through tomorrow (Sunday) at midnight. Just head HERE and enter the coupon code cressey10.

Enjoy! - EC

Teaching is something that is my passion; it is in my blood, as almost everyone is my family has been a teacher of some sort. Having the wonderful fortune of being able to teach continuing education programs for over a decade, I’ve loved helping professionals find solutions to problems. How do I know what the problems are? Being a coach for 25 years, owning my own gym for a decade, and working with diverse populations has taught me that our true job as a strength coach, fitness professional, or clinician is to be a solution to problems.

Even though we may be looking at solutions to different issues, there tend to be concepts that are key for a wide variety of goals. In order to accomplish our goals in helping people,
we look at the what gives us the “biggest bang for the buck.” Stability training is something that can deliver on that front. In this article, I address stability training methods because they are sorely misunderstood and often lead us to performing exercises we THINK are based around acquiring better stability in a given situation, but we are often missing the goal.

What Is Stability Training?

We could have a LONG dissertation discussing stability training, but I want to focus on some key concepts, how they impact our programming, and the exercises we select. Stability can be something we look at in regard to isolated joints or the whole body. For the sake of this post, we are referencing more of whole body stability.

When you say the words “stability training,” most of us think of exercises that make us wobble or shake a lot. Sadly, that isn’t stability training. In order to address stability, we need a much better understanding of what we are trying to achieve.

Go on the internet and look up stability training or even most textbooks, and you’ll get a wide array of definitions. Probably the best and most simple can be thought of as “allowing wanted movement while resisting unwanted movement.” That seems really simple, but it has been said by some of the best coaches in the industry. If you find that too vague for your liking (don’t overlook simplicity in delivering great concepts), I tend to really like what performance expert, Dr. Brandon Marcello says: “Stability is about timing and sequential activation of muscles.” (1)

Hmm, what is Dr. Marcello referring to in such a statement? Motor control is probably the concept with which many professionals are least familiar. If we look at much of the research on causes of injuries, we tend to see a common theme of a muscle isn’t working at the right time. This flies in the face of the fact that we think if we just make a singular muscle strong it will fix all the problems in movement. Just looking back at all the focus we placed in training the Transverse Abdominis (TVA) is a great example.

While most thought the result of all the studies on the TVA meant we had to isolate and strengthen the TVA, they ignored the points the researchers were making. In a 2017 study by Selkow et. al, they concluded, “TrA activation and timing were altered following a four-week core stability program in people with and without LBP” (2). See the key word of timing, not strength?

What does this really mean for most creating fitness and strength training programs? Our energy in developing stability should be focused upon foundational movement patterns and how we progress them. Dr. Marcello’s makes the complex digestible by defining stability training around three important concepts…

-Feedforward (this is more reactive)
-Static
-Dynamic

With these three concepts there is also one more caveat: they should be multi-planar. Most people are unaware of these ideas when they are creating their stability drills, especially when it comes to being more multi-planar. While I would love to address these all in detail, I’d rather bring some of these concepts to life with a special emphasis on how we go from building a pattern to making it more multi-planar.

Movement Patterns and Planes of Motion

When I created our Dynamic Variable Resistance Training system (DVRT), it was thinking about how we address training movement and not so focused upon specific exercises or muscles. In order to do so, we have to offer concepts that get us all on the same page and speaking the same language. There are three ideas we need to better understand so we can have our training come to life!

Most roll their eyes when you say “functional training,” but it is an actual method that sadly has been hijacked by clever marketing. Spine expert Dr. Stuart McGill sums it up best, “functional training incorporates the goal of enhancing strength throughout the body segment linkage” (3).

That sounds great, but what is Dr. McGill referring to when he says “linkage?” If you have heard about fascial lines, I believe that is a great way to help us better understand that we have specific chains that coordinate the use of different muscles for ways to help us achieve stability so we can demonstrate strength.

If you aren’t familiar with fascial lines, how can we make these concepts meaningful and provide the “Cliff’s Notes” on these concepts? I like to sum it up with these ideas as the following;

1. Hands/Feet: Half of our bones are in our hands and feet, and that is very significant. The contact we have with our environment usually comes from our hands and feet, so coaching them has a huge impact in making these important connections in the body. Renowned physical therapist, Gray Cook says it best!

“If the feet are sloppy and the grip is off, not only will the person not activate the right muscles, but he or she is not even up taking the right sensory information. Let me say that again. If there are any mobility or stability compromises between the foot and the brain, it’s like standing on two garden hoses wondering where all the water is. The information pathway is broken two ways… up and down.”

How does it apply to our training? When I created the Ultimate Sandbag, it was in an effort to create a tool specifically made to address movement, not create a tool and then try to invent a purpose. Simple concepts make our training so much better and teach our clients how to move better instantly! Pretty cool if we can use load as a teaching tool and to provide feedback, not just stress the system.

Examples: Press Out Squats, Arc Press, and Bird Dog Drags

2. Lat/Core/Glutes: While the concepts of fascial lines can make for an entire post, I like to introduce complex subjects with easy to grasp ideas. One of the best examples is the connection of our lat/trunk/ and opposing gluteals to create what is known as the Posterior Oblique Sling (POS). We use this system all the time to create stability for the spine as we perform complex locomotive motion. If you look at an anatomy chart, you can see the fibers of the right lat go right into our thoracolumbar fascia, and travel into the opposing gluteals.

This is why before you do a deadlift, you should try to “break the bar.” With this concept, we have an improved understanding how to develop better exercises and re-think maybe familiar ones. Change is never easy, but appreciating the science should help. This is especially true when we think how the glutes help create stability in what is known as “force closure” of the SI joint.

“Force closure is the term used to describe the other forces acting across the joint to create stability. This force is generated by structures with a fibre direction perpendicular to the sacroiliac joint and is adjustable according to the loading situation. Muscles, ligaments and the thoracolumbar facia all contribute to force closure. Force closure is particularly important during activities such as walking when unilateral loading of the legs creates shear forces.
Force closure creates greater friction and therefore increased form closure and what is called “self-bracing” or “self-locking” of the joint. According to Willard et al. force closure reduces the joint’s ‘neutral zone’ thereby facilitating stabilization.”

Examples: Lift/Chop Hip March, Front Loaded Good Mornings, Deadlift Matrix

3. Progressing Planes of Motion: While we know planes of motion are relevant to what we do in any exercise or real life/sporting movement, we don’t have good systems of actually progressing these concepts. The sagittal plane is not a “bad guy;” it is the most stable plane (why so many like lifting in it) and should be our foundation to teach foundational movement patterns. However, where do we go from there?

In DVRT, we move to focusing on moving through the sagittal plane while resisting the frontal and transverse plane. Then, moving into the frontal plane, and eventually the transverse plane. There are many steps in between, but the highest level in our system is moving one segment of the body in one plane of motion while resisting at another segment. This concept can be applied to any of our seven movment patterns (squat, hip hinge, push, pull, lunge, rotate, and gait) in what we call our MAX (multiple axis) drills. The overall point is that we should think about planes of motion as a training variable with the same value and need of progression as load, volume, etc.

Examples: MAX Lunge, MAX Front Loaded Rear Step Good Morning, Front Loaded Rotations

This is probably a lot of information and a very different way for people to think. Even though questioning what we are doing is difficult, I think of the famous Maya Angelou quote, “Do the best you can, until you know better. Then, when you know better, do better.” Our profession is a rather young one, especially in regard to strength and conditioning and fitness. Evolving and growing only allows us to create better solutions for the people that come to us for help. We have to be open to growing if we are going to make the impact we all desire and that is at the heart of all our goals!

Note from EC: Don’t forget about the great discount in place on sandbags and the associated educational resources at Ultimate Sandbag Training through Sunday at midnight. You can get 10% off by heading HERE and enter the coupon code cressey10.

About the Author

Josh Henkin, CSCS has been in the fitness and performance industry for 25 years. He has been highly sought after for his functional training concepts and DVRT system which has seen him teach in over 13 countries worldwide. Josh has also served as a consultant for the U.S. Marines HITT program, U.S. Army Special Forces Recruiting Battalion, as well as numerous Fire & Police Departments as well as Division 1 programs and Rehabilitation Clinics around the country. You can follow him on Instagram at @UltimateSandbag.

References:

1. The Why’s, What’s, How’s and When’s of Stability Training, “Power & Resiliency Summit”, October 19, 2019, Results Fitness, Newhall, CA.
2. Selkow, Noelle M et al. “Transversus abdominis Activatioin And Timing Improves Following Core Stability Training: A Randomized Trial. “International Journal of Sports Physical Therapy. Volume 12, 7 (2017): 1048-1056.
3. McGill, Stuart, Ultimate Back Fitness and Performance. Waterloo, ON: Wabuno Publishers; 2004 ISBN 0-9735018-0-4. 329p., illustrated Can
4. https://www.otpbooks.com/gray-cook-expanding-on-the-joint-by-joint-approach-part-2-of-3/
5. https://www.physio-pedia.com/Sacroiliac_Joint_Force_and_Form_Closure

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Now Available: Minimus Prevail CSP Training Sneaker!

All the way back in 2011, I wrote up a detailed article about the New Balance Minimus, a shoe that had just been released and really caught my attention as the best option in a sea of minimalist sneakers that had flooded the market. That review - alongside my work with professional baseball players - actually led to a consulting deal with New Balance, and it's been a great partnership for the past nine years.

One of the biggest initiatives as part of that collaborative relationship was to find ways to continually improve the Minimus. Over the years, Cressey Sports Performance's staff and athletes have provided regular feedback to New Balance to fine-tune the designs. Those collaborations led to the release of the limited edition Minimus 20v6 Cressey Trainer in 2017. It sold out in a matter of days - and we've had people asked for a new CSP Minimus every day for years.

Well, we're happy to announce that we've come through for you. The Minimus Prevail CSP is now available for sale:

 

This is a very limited edition shoe; only about 1,000 pairs were produced. With that in mind, if you'd like to pick up a pair, don't delay! You can check them out at the following links:

In the United States: https://www.newbalance.com/pd/minimus-prevail-csp/MXMPV1-32159-M.html#style=MXMPCSP&width=D

In Canada, they'll be available at http://www.NewBalance.ca and in select Canadian New Balance stores on February 1, so keep an eye out.

We hope you like them! Thanks for your continued support of Cressey Sports Performance!

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Strength and Conditioning Stuff You Should Read: 1/26/20

Here's a little recommended reading and listening from around the 'Net:

How to Talk to Your Clients About the Latest Netflix Nutrition Documentary - Julia Malacoff wrote up this excellent article for Precision Nutrition. It's a topic that has come up quite a bit around our facility of late, so I was glad to see PN cover it in great detail.

3 Reasons Why I Choose to Treat PT Clients in the Midst of a Busy Gym - This was a guest post from Andrew Millett, who works as a physical therapist at our Massachusetts facility.

Physical Preparation Podcast with Radley Haddad - Radley Haddad is the Major League Coaching Assistant and Bullpen Catcher for the New York Yankees, and a retired CSP athlete who also trained with Mike at IFAST. I especially liked his insights on the transition from playing to coaching, and the importance of using data not just to help athletes learn how they can better, but verify why they performed successfully.

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Now that it’s official, let me start by saying that I’m really excited for this opportunity with the Yankees as part of their sports medicine/performance team. It’s an honor to work for such a storied franchise. I should note: I’ll remain heavily involved at @cresseysportsperformance. This role does not limit me or CSP in our work with professional players. I’m especially grateful to my wife, @annacressey, for her patience with me taking on new challenges with a young family at home. I’m also thankful for my CSP business partners and our great staff, as their hard work has been integral to me receiving opportunities like this. And, I’m ecstatic to work with the excellent professionals also listed in this announcement. We are already hard at work in chasing championship #28 for Yankees fans. Thanks to everyone for the kind words, emails, posts, and texts over the past few weeks.

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Kansas City Seminar Announcement: August 22, 2020

I just wanted to give you a heads-up on one-day seminar with me in Kansas City Saturday, August 22, 2020. Important note: this is a reschedule of the event that was originally planned for April 18.

Cressey scapula

We’ll be spending the day geeking out on shoulders, as the event will cover Shoulder Assessment, Corrective Exercise, and Programming.  The event will be geared toward personal trainers, strength and conditioning professionals, rehabilitation specialists, and fitness enthusiasts alike.

Agenda

9:00AM-9:30AM – Inefficiency vs. Pathology (Lecture)
9:30AM-10:15AM – Understanding Common Shoulder Injuries and Conditions (Lecture)
10:15AM-10:30AM – Break
10:30AM-12:30PM – Upper Extremity Assessment (Lab)
12:30PM-1:30PM – Lunch
1:30PM-3:30PM – Upper Extremity Mobility/Activation/Strength Drills (Lab)
3:30PM-3:45PM – Break
3:45PM-4:45PM – Upper Extremity Strength and Conditioning Programming: What Really Is Appropriate? (Lecture)
4:45PM-5:00PM – Q&A to Wrap Up

Location

Elite Sports Mall
2115 East Kansas City Road
Olathe, KS

Continuing Education Credits

This event has  been approved for 0.7 CEUs (7 contact hours) through the National Strength and Conditioning Association.

Cost: $149.99 Early Bird (through July 22), $199 Regular (after July 22)

Click here to register using our 100% secure server!

Note: we'll be capping the number of participants to ensure that there is a lot of presenter/attendee interaction - particularly during the hands-on workshop portion - so be sure to register early, as previous offerings of this evan have sold out well in advance of the early-bird registration deadline.

Looking forward to seeing you there!

Questions? Please email ec@ericcressey.com.

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Strength and Conditioning Stuff You Should Read: 1/7/20

Happy New Year! Here are a few good listens and reads to kick off 2020:

Eric Cressey: Fatherhood and Forward Thinking - I was a guest on the Art of Coaching podcast with Brett Bartholomew and really enjoyed it. Here's the finished product.

When and How Static Stretching Can Actually Work - Dean Somerset kicked off 2020 with an outstanding post that highlights just how challenging it can be to get static stretching to work for you. Hint: set aside a loooooooong time.

Power Moves - I just finished up this quick audiobook by Adam Grant, and it was outstanding. I'd highly recommend it regardless of the industry in which you work. It's only available as a listen, and I actually think it's better in this medium than as a book.

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