Just a quick heads-up for my loyal weekend blog readers...
1. Alwyn Cosgrove and Mike Roussell just provided a free fat loss training session example using Alwyn's new 4x Method. Check it out HERE. With their updated Warpspeed Fat Loss program almost ready for release, these two give you a good taste of what's to come.
2. I did the Fitcast with Kevin Larrabee on Friday morning, and the full audio is available (also at no charge) HERE. We talked about assessment, programming, whether squatting is "safe," my recent deadlifting specialization program, and our new product (Assess and Correct). My portion kicks in about halfway through the episode.
3. Speaking of Assess and Correct, today is the last day for the early-bird price. At midnight tonight, it'll be gone forever, so if you haven't taken advantage of this offer yet, now's the time! www.AssessAndCorrect.com.
1.Just a quick heads-up: today is the last day you can get the new Functional Strength Coach 3 DVD set from Mike Boyle with all the sweet bonuses he's offered as an introductory special. Definitely check it out (here).
2. There's some great new research out in the Journal of Strength and Conditioning Research that compares front and back squats with respect to stress on the knees. Not surprisingly, you actually see higher compressive forces and knee extensor moments with the back squat - which would imply that the front squat is a safer option for most folks. This actually isn't a huge surprise to me, as we've integrated front squatting well in advance of back squatting in returning folks with lower extremity issues to "normal training." However, there is a bit more.
You see, we'll have people do a box squat variation before going to a front squat. There is more of a sitting back motion, and a bit less knee flexion, so more of the stress it put back on the posterior chain (glutes, hamstrings) than the quads. It not only takes the stress off the knees, but also allows folks to maintain a great training effect while they're on the mend. And, in reality, it probably helps to address some of their inefficiencies, as a good chunk of folks with knee issues tend to have weak posterior chains and be very quad-dominant. While the majority of these individuals' training focuses on deadlifting variations and single-leg work, when the time comes to squat, we'll first use a front box squat:
From there, we'd go to a back-loaded box squat variation (giant cambered bar, safety squat bar, or straight bar), and then on to regular ol' front squats. (FYI, I covered front vs. back squats from a different perspective HERE)
3. When it comes to shoulder health, one thing folks miss out on all the time is the important role of the subscapularis, one of the four muscles of the rotator cuff. This is a huge mistake if you want healthy shoulders. Why? As the picture below shows, this sucker has a big cross-sectional area (CSA). In fact, according to Bassett et al., its CSA is the second largest (behind only the deltoid) of any muscle crossing the glenohumeral joint.
As an interesting little tag-along to that fact, I recall reading that research has demonstrated that subscapularis cross-sectional area was the only factor that predicted powerlifting performance. While the primary focus of the subscapularis is dynamic stabilization of the humeral head (and, more specifically, creating anterior stability with its posterior pull), it also assists in internally rotating the humerus, so it's lumped in as a "bad guy" with the other internal rotators: pectoralis major, latissimus dorsi, anterior deltoid, and teres major.
In reality, in most folks, some subscapularis activation work during the warm-up should be done in conjunction with lengthening drills for the other internal rotators and posterior rotator cuff in order to establish a good shoulder groove before training. We go into great detail in Assess and Correct with two of our progressions, but to get the ball rolling, try putting your hand behind your back (as if handcuffed) and then lifting off without extending your elbow or flexing your wrist.
If this isn't happening easily (both getting the arm back there and lifting off), you need to get to work!
4. Speaking of Assess and Correct, the feedback thus far has been fantastic - and folks haven't even received the DVDs yet! Here's a little sample from some of the emails I've received:
"I ordered a copy last night and have been looking over the e-manual this morning and I’ve got to say, it looks awesome! Can’t wait to put it to use."
"I got it yesterday. It's awesome and the DVDs haven't even arrived yet!"
Needless to say, the DVDs alone will be 100% worth the deal, but the in-depth bonuses take things to the next level. Remember that the one-week only introductory price of $97 expires on Sunday at midnight, so pick up your copy ASAP!
Have a great weekend!
EC
PS - I'm looking for a good trainer/S&C coach in the State College, PA area. If you are located there or know someone good nearby, please email me ASAP at ec@ericcressey.com. Thanks!
PPS - I'm doing the Fitcast with Kevin Larrabee this morning. I'll get the link posted as soon as it's available.
This week's list of recommended reading:
Build Your Balance - This article at Experience Life Magazine is based on a series of interviews with me in light of my research on unstable surface training. For the more in-depth background and practical applications, you'll want to check out my e-book, The Truth About Unstable Surface Training.
Pasteurization: Awesome or Complete Garbage? - This blog post from Brian St. Pierre is very well research and presented. Let's just say you won't ever want to drink warm milk again after reading this.
Assess and Correct - Uh, duh. We introduced it earlier this week. What are you waiting for?
Today's a really exciting day for Mike Robertson, Bill Hartman, and I - and hopefully for you, too!
You see, after months of planning, filming, and editing, our new product, Assess and Correct, is now available at www.AssessAndCorrect.com. And, for the first week ONLY, we're making the product available for $30 off what will be the normal retail price.
Assess and Correct is the first resource that empowers you with not only a series of self-assessments to identify your own flexibility and stability limitations, but also exercise progressions to correct those inefficiencies. In the process, you'll take your athletic performance to all new levelsandprevent injuries from creeping up on you - whether you're a high-level athlete or someone who sits at a desk too much.
With 27 self-assessments and 78 corresponding exercises, you'll cover virtually everything you need to feel and perform well. And, you'll have plenty of variety to use for many years to come! And, while the DVDs alone are really comprehensive, the bonuses we've added to this really sweeten the deal. Included in this package are:
DVD #1:Your Comprehensive Guide to Self-Assessment
DVD #2:Your Individualized Corrective Exercise Progressions
Bonus #1:The Assess and Correct Assessment E-Manual, which is a guide to which you can refer to in conjunction with DVD #1.
Bonus #2:The Assess and Correct E-Manual, which includes written cues and photos for each recommended drill in DVD #2 so that you'll have a resource you can take to the gym with you.
Bonus #3: "The Great Eight Static Stretches" E-Manual, which shows you eight additional flexibility drills that we use on a regular basis in addition to the drills featured in the DVDs.
Bonus #4:The "Optimal Self Myofascial Release" E-Manual, which shows you the soft tissue methods and techniques we use with our clients and athletes.
Bonus #5: "Warm-ups for Every Body" E-Manual, which is a collection of two sample warm-up templates for 19 different sports/scenarios.
Again, this introductory offer will end next Sunday, November 1 at midnight EST. For now, though, I'd encourage you to head over to www.AssessAndCorrect.com to check out some of the sample videos from the DVDs - including the introduction in which we discuss our rationale for creating the product.
1. I got a question earlier this week about how I felt about swimming for pitchers. To be honest, I'm not a huge fan for pitchers. Swimmers actually have a lot of the same issues as pitchers in terms of adaptive changes in the shoulder: an acquired anterior scapular tilt, glenohumeral internal rotation deficit (GIRD), and generalized laxity. I guess when it really comes down to it, I'd rather have guys actually throwing if they are going to develop imbalances.
2. Last, but not least, Mike Boyle has a good video up in conjunction with the release of his new Functional Strength Coach 3 product. Check out The Death of Squatting.
3. Even if he never scores another goal in his life, this kid is a stud - quite possibly on par with the West Virginia Ninja from last week.
4. Tony Gentilcore just switched his blog over to a new site. If you guys want to be entertained and learn something in the process (infotainment), check out www. TonyGentilcore.com.
5. Speaking of Tony, the two of us tested 1RM deadlifts yesterday (yes, together; it's kind of like when women go to the bathroom together). This came after a month-long deadlift specialization program that kicked the crap out of us (let's just say it was 4x/week deadlifting for three weeks, then one week of rest). Tony pulled a personal-best 550 pounds; here's our boy in action:
6. As for me, well, there was no PR. In fact, I got sent down to the JV team. I got 700 about three inches off the floor, and that was it. A subsequent attempt at 675 went only slightly better in my fatigued state. And I put a crater in the middle of my hand when a callus ripped off.
7. If you're a strength and conditioning coach or personal trainer looking for work and are anywhere near (or willing to move to) just east of Philadelphia, please shoot me an email at ec@ericcressey.com. I have a friend who is looking for some good coaches to work with athletes at his facility in that area. It's a positive, learning environment - and he's a great dude.
8. And, last, but certainly not least: Assess and Correct will be up for sale on Monday! Newsletter subscribers will hear about the product first, so if you aren't subscribed already, head HERE to get signed up.
