After a brief hiatus for a much-deserved vacation, CP coach Greg Robins is back with five new tips for you this week. Before we begin, I should mention that the week-long sale on Show and Go ends tomorrow at midnight, so don't miss out! Now, let's get to the good stuff:
1. Don't let the distance between the ribs and pelvis change.
2. Base your nutritional approach around foods that you actually like!
The title speaks for itself, but here’s the deal: if you read this series regularly, then you know the importance I place on making a nutrition plan “doable.” Adherence is the key to success. When people decide they are going to “clean” up their eating it’s funny what a drastic “360” they take with their food choices. It’s as if what they enjoy to eat no longer matters. Will power has fallen from the sky and soaked them with its greatness.
The only issue is that most people’s forecasts aren’t calling for will power. There’s a better first step. – one that is more productive in the long run than abandoning ship completely and serving up a helping of things you don’t like.
Make a list of all the “real” foods you DO like. Choose foods that you actually enjoy eating, but also ones that the majority would consider healthy. Choose at least a few in each of the following categories. Here’s mine:
Protein: Meat = Beef (any kind), Poultry = Chicken (Not boneless skinless breasts!), Dairy = Greek Yogurt, Fish = Tuna, Others = Whey, Eggs, Pork, All red meat
With this list you have the beginning of your shopping list. From here you can search the web for recipes revolving around these items. Finding healthy recipes that include these things will introduce you to some variety. When in doubt, just go back to the list. Having this – as your first step and “fall back” – will greatly improve your chances of cleaning up your eating.
3. Use the suspension trainer when you don't have a cable accessible for rotary stability exercises.
4. Notice the pauses in your breath to help you relax.
Breathing is becoming a buzz worthy topic these days, and it’s a warranted surge of attention. We’ve only been doing it our whole lives, every day, and every moment. That’s reason enough to open an ear and see what the fuss is about.
One of the interesting things about breathing is that it sort of defines you. We are, in many ways, the product of the breaths we take. For example, when we constantly inhale, and never completely exhale, we tend to adopt an extended posture to support our breaths. Oddly enough, we also adopt a more “extended” way about us. We are more up tight, stressed, and restless.
Interestingly, the rate we breathe at (respiratory rate) actually shows correlation with our life span. A mouse takes 60 – 230 breaths per minute and has an average life span of 1.5-3 years. Whales on the other hand, take about 3–5 breaths per minute and live on average to be over 100 years old. We fall a little shy of that with about 12–16 breaths, and a life span of 70 – 80 years.
Slowing your respiratory rate probably won’t get you anywhere closer to being a whale. However, it does have a unique way of teaching you how to breathe slower, and helping you to relax.
Give this a try: twice a day, stop and observe the pauses that you take after each exhalation and inhalation. Just observing the pauses will cause you to breathe deeper and deeper, as well as begin to extend the pauses themselves.
5. Integrate appropriate breathing with your cable chops.
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I'm pleased to announce Understanding and Coaching the Anterior Coreisavailable for sale. This 47-minute video was taken at a seminar I gave, and it's available for immediate download and online viewing for a price of just $14.99.
Like many of you, I’ve grown tired of seeing core presentation after core presentation all saying the same thing. That’s why I opted to attack this considerably differently, discussing:
Functional anatomy
The interaction of breathing and core stability
What implications the anterior core has with respect to “new age” injuries/conditions like femoroacetabular impingement, sports hernias, SLAP lesions, thoracic outlet syndrome, and lat strains
Why no two spines are created equal
Why two individuals might need the same exercise, but different coaching cues
Progressions and regressions to build your anterior core stability exercise library
A model for effectively prioritizing anterior core stability exercises throughout the training week
There’s no travel necessary; you can view this presentation right now without leaving your house.
Here's this week's list of recommended strength and conditioning reading:
9 Reasons Pitching Velocity Increases Over the Course of a Season - One of the big stories of the first month of the MLB season is that Justin Verlander's velocity is down. It's to be expected, given that he he started his off-season throwing program later in light of the heavy workload during last year's season and playoffs. Still, it's good to know why some pitchers see their velocity go up during the season.
Not Your Average B.S. Core Training - Ben Bruno offers some great new core stability exercises you can incorporate in your strength training programs.
The Sagittal Plane Still Matters - Here's a great piece from Mike Robertson that'll teach you a ton about the knee, including a discussion of the "Should you train the VMO?" question.
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Here are this week's nutrition and strength and conditioning tips from Greg Robins. Hopefully, they make your week a little more awesome!
1. Try these tips for a better late night smoothie.
If you’re after increased strength, performance, and muscle mass, you need to conquer two variables. One is eating nutrient dense foods (and plenty of them), and the other is getting quality sleep. Many people turn to a smoothie later in the evening as an easy way to add additional calories to their day. If you’re in this boat, consider using some ingredients that will help you tackle both of the previously mentioned variables. Check out this smoothie, and give it a try!
12-16oz Almond Milk (almonds are high in magnesium, which can help you relax!)
½ -1 Cup Plain Greek Yogurt (yogurt is rich in calcium – which can reduce stress – and contains tryptophan – which can aid in sleeping!)
½-1 Banana (These guys are also high in magnesium, as well as potassium, which will aid in relaxation and stress reduction!)
1 Cup Dark Cherries (cherries are rich in melatonin!)
¼- ½ Cup Raw Oats (oats are also rich in magnesium, potassium, and calcium!)
For additional protein needs, you can throw in a scoop of whey as well!
2. Consider this video for your sumo deadlift technique.
3. Prioritize adherence for nutritional success.
Nutrition is an area that frustrates me. It goes beyond the fact that deep down, I wish ice cream, cereal, and anything engulfed by bread was the pinnacle of healthy eating. My frustration has to do with how we approach nutrition. What I am about to tell you is not revolutionary, nor does it apply solely to nutrition.
If you want to be successful, prioritize adherence.
If I asked a handful of people what the priorities would be in helping someone improve nutrition, they would likely spit out a few things. Eat real food, drop the carbs, and so on. All these ideas are worth considering, but all leaps and bounds away from the top of the priority list.
Nutrition is often limited by the person, not by the information. The information is there; it’s everywhere, although some information is better than others. The reason changes aren’t being made has more to do with the person (or with YOU).
If I were to choose one thing to prioritize in a nutrition plan, it would be adherence. Adherence is your ability to stay the course, or stick to the plan. When you ask yourself “What do I need to know about this person?,” and “What can I do to make sure this person can be successful adhering?,” you will see what needs to be prioritized. The same goes for you. Make changes slowly, and choose things to which you know you can adhere.
4. Try this front squat technique cue.
5. If it’s important, just do it.
Recently, I had a conversation about whether implementing a certain training strategy had value in my programs. Interestingly, the debate wasn’t about whether or not using a certain exercise was worth it; instead, it was about “how” worth it. The exercises in question were ones that have a lot of reward. The problem was whether or not people would take them seriously enough not only to do them correctly, but also to learn from them and keep their lessons in mind throughout the rest of the training day – not to mention the rest of the day in general.
As an example, let’s use breathing drills. We know that breathing drills are important. Challenging someone to change their breathing, and to be aware of it more often, can have incredible transfer in improving a number of different qualities. However, the average person tends to miss the value of their application. While we can debate the quality of coaching, and explanation they are receiving, in relation to its continued practice; the truth is no amount of information is enough to make someone do something they are not willing to practice. If the majority of people aren’t going to do it, is it worthwhile to include it at all?
YES, I think so. With our example, let’s say that adding breathing drills takes two minutes of additional time. Now let’s imagine only 20% of the people who do them actually take the concept to heart. 120 people will come through our facility on a given day. That means 24 people will have picked up a concept that has incredible value. In fact, those 24 people have completely revamped their thought process, and are benefiting from it ten-fold. That may seem like a futile effort, but in the end, the others didn’t receive anything negatively from their inclusion, and the 24 who bought in have received a mighty return.
The take home message is that if something is worth doing, then you need to include it. If people choose not to do it enough, or not do it properly, it’s their loss. If you don’t include something based purely on whether or nor not you think it’s going to hit home with your athletes, it’s like counting them out from the start. Give them a chance to succeed using the best of what you know. Furthermore, as the ones who benefit begin to show improvement, the likelihood that others will follow suit is very high.
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In this installment of Exercise of the Week, I introduce the supine leg whip, a great exercise that can be used to challenge both hip mobility and core stability to improve health and performance.
For more detailed exercise demonstrations like this - as well as the rationale for their inclusion in programs - I'd encourage you to check out Ruthless Mobility, a new product from Dean Somerset. This comprehensive resource covers the "who, what, when, where, why, and how" of mobility training in great detail. Click here for more details.
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One of the most debated topics in the strength and conditioning world in recent years has been whether or not static stretching is necessary and, if so, when it should be implemented. While I don't think everyone needs it, and that there are certainly are times when it is a bad idea to utilize, I'm still of the mindset that it can have some solid benefits when implemented properly.
Unfortunately, like all training initiatives, some people do it all wrong. To that end, I wanted to devote today's article to covering the top 15 static stretching mistakes I encounter.
Mistake #1: Stretching through extreme laxity.
This is the most important and prevalent one of all, so it comes first. When I see someone doing this, this is pretty much how I feel:
We're all have a different amount of congenital laxity. Basically, this refers to how much "give" our ligaments have. Some folks have naturally stiff joints, and others have very loose joints. This excessively joint laxity is obviously much higher in females and younger populations, but, as Leon Chaitow and Judith DeLany discuss in Clinical Applications of Neuromuscular Techniques: Volume 1, it is also much higher in folks of African, Asian, and Arab origin.
When you take someone who is really lax and implement aggressive static stretching, it's on par with having someone with a headache bang his/her head against a wall. It makes things worse.
This is a tricky thing to understand, though, because many of these "loose" individuals will comment on how they feel "tight." Usually that tightness is just them laying down trigger points as a way for the body to create stability in areas where they are chronically unstable. They'd be better off working on stability training to get back to efficient movement.
I think yoga has a tremendous amount of applications and we borrow from the discipline all the time, but I think this is where many modern yoga classes fall short; they have everyone in the class go to the same end-range on certain exercises. Folks with serious joint laxity should not only contraindicate certain yoga poses, but also modify others so that they're training stability short of the true end-range of their joints. Unfortunately, most of the people you'll see in yoga classes are hypermobile women; you see, they like to do the things they're good at doing, not necessarily what they need to do.
How do you know if you're lax, though? I like to use the Beighton hypermobility scale to assess for both generalized congenital laxity and specific laxity at a joint. The screen consists of five tests (four of which are unilateral), and is scored out of 9:
1. Elbow hyperextension > 10° (left and right sides)
2. Knee hyperextension > 10° (left and right sides)
3. Flex the thumb to contact with the forearm (left and right sides)
4. Extend the pinky to >90° angle with the rest of the hand (left and right sides)
5. Place both palms flat on the floor without flexing the knees
One of the biggest problems I see in today's strength and conditioning world is that we assume all "big, strong" athletes are tight and need aggressive stretching. As an example, take a look at this high Beighton score in a 6-3, 240-pound athlete. We do very little static stretching with him - and absolutely none in the upper body.
If someone is really lax, nix the static stretching and instead spend more time on stabilization work. If they still feel like they need to "loosen up," tell them to do some extra foam rolling. They'll transiently reduce some of the stiffness they're feeling, but they won't be working through harmful end-range joint range-of-motion in the process.
Mistake #2. Substituting knee hyperextension for hip flexion in hamstrings stretches.
This comment piggybacks a little bit on mistake #1, as lax individuals (who probably shouldn't be stretching their hamstrings, anyway) are the most likely to have problems with this. Because the hamstrings are two-joint muscles (knee and hip), folks will often allow the knee to "give" extra because they are subconsciously trying to avoid an uncomfortable stretch at the hip - or they simply aren't paying attention. These are the same folks who have terrible hip hinges on toe touch tests, yet can touch their toes without a problem; they just go to knee hyperextension to make it happen. As an example, this particular athlete scores really high on the Beighton hypermobility score, and he can actually put his palms flat on the floor with little to no posterior weight shift (the wall blocks him).
How does he do it? Knee hyperextension.
We'd much rather get a good hip hinge without resorting to excessive joint range of motion at the knee. You get good at what you train, so if you're always doing your static stretching in a bad position, you're going to be more likely to wind up in knee hyperextension on the field - and that's where ACL injuries occur.
Mistake #3: Not creating stiffness at adjacent joints.
In a previous post, I talked about why stiffness can be a good thing, in spite of the negative connotation of the word. Stiffness is a crucial part of keeping us healthy and enhancing athleticism. "Good" stiffness allows us to overpower "bad" stiffness that's occurring in the wrong places, and it helps to transfer force as part of the kinetic chain. Static stretching can either be an opportunity to foster good stiffness or develop bad habits.
You see, we static stretch to transiently reduce stiffness (or true tissue shortness). However, if we don't stabilize (stiffen up) adjacent joints, it defeats the purpose. Let me give you an example.
Let's say that I want to stretch my hamstrings in the supine position with not just a neutral position (center), but also a bias toward internal rotation/adduction (left) and external rotation/abduction (right).
Now, let's see what happens to these stretches if one doesn't engage the lateral core to prevent the pelvis from rolling toward the direction of the stretch on the ones that go out to the sides.
Mistake #4: Irritating the medial aspect of the knee with 90/90 hip stretches.
Most folks are familiar with doing 90/90 hip stretches or cradle walks as a way to improve hip external rotation in a position of hip flexion. This is the position I commonly see people using at the point of maximal stretch:
The problem is that many folks crank excessively on the medial aspect of the knee by rotating the tibia (lower leg) instead of the femur (upper leg). This actually parallels what happens during a McMurray's Test for medial meniscus pathology:
It's a pretty safe bet that static stretching into a position that replicates a provocative test is never a good idea - and it's one reason we use 90/90 stretches very sparingly. If you are going to use this stretch, however, I recommend that individuals grab the quadriceps on the stretching side to ensure that the majority of the pull into external rotation and flexion comes from the femur and not the tibia. The opposite hand is simply there to support the weight of the lower leg.
Mistake #5: Substituting valgus stress at the knee for hip adduction/internal rotation stretching.
It's really important than folks have adequate hip internal rotation, as a loss of hip internal rotation has been correlated with low back pain, and it can certainly predispose individuals to hip and knee issues as well. The knee-to-knee stretch is a popular approach for maintaining and improving hip internal rotation, and it's also my chosen method for demonstrating how incomplete my goatee was at the time of this picture.
As you can see from the picture, this position can also impose some valgus stress at the knees if it isn't coached/cued properly. So, instead of thinking of letting the knees fall in, I tell athletes to actively internally rotate the femurs (upper leg). The stretch should occur at the hips, not the knees.
In folks with a history of medial knee issues, we won't use this static stretch. Rather, we'll use a kneeling glute stretch, which still gets a bit of stretch into adduction, which will still stretch several of the hip external rotators indirectly.
Lastly, keep in mind that the knee-to-knee isn't a stretch most females will ever have to utilize because of their tendency toward a knock-knee posture (wider hips = greater Q-angle) at rest.
Mistake #6: Not monitoring neutral spine during hip stretching.
This point really works hand-in-hand with #3 from above, which talked about establishing stiffness at adjacent joints. Certainly, maintaining neutral spine falls under the category of "good stiffness," but because it's such a common mistake, it deserves attention of its own. When the hip flexes, you shouldn't go through lumbar flexion. For this split-stance kneeling adductor stretch, notice the correct on the left and the incorrect on the right:
And, when it extends, you shouldn't go through lumbar extension. Again, the correct is on the left, and incorrect (hyperextended) is on the right:
Mistake #7: Not monitoring neutral spine during standing stretches.
Again, this is another point that piggybacks off of establishing good stiffness, but I see a lot of people doing upper extremity stretches - overhead triceps, lats, pecs - in terrible spine posture. Perhaps the best example is the overhead triceps stretch with the lumbar spine in hyperextension, plus forward head posture further up.
Mistake #8: Stretching your lower back.
There may be times when a qualified manual therapist might want to do some mobilizations on your lower back. The rest of you really shouldn't be stretching your spine out. Stretch your hips, and mobilize your thoracic spine (upper back), where it's much safer for you to move. Focus on building up some core stability.
Mistake #9: Stretching your calves – and then wearing high heels the rest of the day.
There's nothing wrong with the "stretching your calves" part; it's the high heels part that makes me want to bang my head against the wall. Talk about a dog chasing its tail!
Mistake #10: Stretching a throwing shoulder into extension and/or external rotation (and creating valgus stress at the elbow in the process).
I devoted an entire video to this topic last week in my baseball-specific newsletter:
Mistake #11: Stretching through pain or neurological symptoms.
I honestly can't think of a single reason why anyone should ever stretch oneself through pain. Sure, there may be times when physical therapists may push a post-operative joint through some uncomfortable ranges of motion, but that's a trained professional making a educated decision. You stretching yourself through pain is just throwing a bunch of s**t on the wall to see what sticks. Don't do it.
Sometimes, an indirect approach is better. As an example, there is research demonstrating that core stability exercises can transiently and chronically improve hip internal rotation - even without stretching the joint. If you're hurting while stretching, see a qualified medical professional to help you devise a plan to work around the issue while reducing your symptoms.
On the topic of neurological symptoms, as an example, intervertebral disc issues with radicular symptoms into the legs may be exacerbated by stretching the hamstrings. Similar issues can come about if folks with thoracic outlet syndrome perform aggressive upper body stretching. If nerves aren't gliding the way that they need to be, the last thing you want to do is yank on them.
Mistake #12: Not tightening the glutes during hip flexor stretches.
I've written previously at length about how anterior (front) hip irritation is often caused the head of the femur (ball) gliding forward in the acetabulum (socket) during hip extension. This femoral anterior glide syndrome (described in detail here), was originally introduced by physical therapist Shirley Sahrmann. Effectively, the hamstrings have a "gross" hip extension pull - meaning that they don't have a whole lot of control over the head of the femur. Therefore, we need to have great gluteus maximus contribution to hip extension, as the glute max posteriorly pulls the femoral head back during hip extension so that the anterior hip capsule doesn't get irritated.
What we don't consider, however, is that if we stretch a hip into hip extension (osteokinematics), we also need that glute contribution to control the glide (arthrokinematics) of the femoral head. This is a definite parallel to what I described earlier with respect to stretching a throwing shoulder into extension or external rotation; you don't just want to do it carelessly. As such, whenever you stretch the hip into extension, make sure that you tighten up the glute:
Mistake #13: Stretching into a bony block.
There are a lot of things that may limit range of motion at a joint. It could be muscular shortness/stiffness, capsular tightness, muscular bulk, swelling, or guarding due to injury. In many cases, though, it simply has to do with the congruency of the bones (or lack thereof) at a joint.
In the case of a "fresh" bone spur or loose body at the posterior aspect of the elbow, aggressively stretching into extension could easily provoke symptoms. Conversely, I've seen some elbows with flexion contractures that are a combination of bony blocks and subsequent tissue shortening and capsular tightening that can be stretched until the cows come home with no problem.
Each case is unique - but at the end of the day, remember that you're better off being too tight than too loose. In other words, if you're unsure about something, don't stretch it.
Beyond just reactive changes like bone spurs and loose bodies, we also have folks who simply have different congenital or acquired bone structures. Many individuals have retroverted (externally rotated) or anteverted (internally rotated) femoral carrying angles. Those in retroversion will lack hip internal rotation no matter how much you stretch them, and those in anteversion aren't going to be gaining external rotation no matter what you do. Trying to power through these bony blocks will likely create hip discomfort as well.
We also see retroversion as an adaptation in throwing shoulders, where bones "warp" to allow for more lay-back during the extreme cocking phase of throwing. This is why most throwers will have significantly less internal rotation on the throwing shoulder than on the non-throwing shoulder in-spite of the fact that they have symmetrical total motion (IR + ER) from side to side; they simply shift their arc.
Before you stretch, you better find out if it's bone or soft tissue that is limiting you at end-range. If it's bone, you're better off leaving things alone.
Mistake #14: Putting the band behind your head during hamstrings stretching.
This one drives me bonkers. It screams "I know stretching isn't hard to do, but I'm still too lazy to put any semblance of effort into doing it correctly." Why create forward head posture and neck stress when stretching the hamstrings?
Mistake #15: Not monitoring your breathing.
Nowadays, I'd say that we do just as much "positional breathing drills" as we do actual stretches. The more I learn (particularly from the Postural Restoration Institute school of thought), the more I realize that breathing in specific positions can have a dramatic effect on reducing tissue stiffness. For instance, here is one that many of our right-handed pitchers do.
The left femur is internally rotated and adducted, the left rib flare is "tucked," right thoracic rotation is encouraged, the lumbar spine is flat, and the right shoulder blade is fully upwardly rotated with a bit of upper trap activation. We cue the athlete to inhale through the nose without allowing the rib cage to "fly up," and then encourage him to exhale fully, allowing the ribs to "come down."
We stretch to reduce tone, not increase it - and most athletes are in a constant state of inhalation, which corresponds to a big anterior pelvic tilt and lordotic curve.
When the rib cage flies up like this, we lose our Zone of Apposition (ZOA), a term the PRI folks have coined to describe the region into which our diaphragm must expand to function.
In this extended posture, rather than effectively use their diaphragm, athletes will overuse supplemental respiratory muscles like lats, sternocleidomastoid, scalenes, and pec minor - and these are all areas where we're always trying to reduce tone.
Teaching athletes how to control their breathing during stretching - and paying particular attention to fully exhaling on each breath - goes a long way to help reduce sympathetic nervous system stimulation, get rid of unwanted tone in the wrong places, effective favorable changes to posture, and make the most of the stretches you're prescribing. I think the folks in the yoga and Pilates worlds have done a good job of drawing attention to the importance of breathing, and we should appreciate that with respect to how static stretching and dynamic flexibility drills are implemented.
Conclusion
There are really only 15 mistakes that were right on the tip of my tongue - to the tune of 2,800 words! To reiterate, I have a lot of clients/athletes who do absolutely no static stretching, but that's not to say that it can't be of benefit to a good chunk of the population. Just remember that each body is unique, so no two static stretching programs should be alike in terms of exercise selection and coaching cues.
If you benefited from this article, please share it via Facebook or Twitter, as this is a very misunderstood topic in the world of health and human performance. Thanks for your support!
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Thanks to Greg Robins, here are this week's tips to make your nutrition strength and conditioning programs a bit more awesome.
1. Position your free hand in the correct place during unilateral upper body movements.
2. Improve exercise form by cueing spinal flexion, when appropriate.
In the following video I demonstrate a few exercises where spinal flexion is actually a good cue to keep people in better positions during the movement. It seems counter-intuitive, so what’s the deal?
First off, individuals may start of in a more extended posture. This is often the case with athletes, or really any active individuals. Therefore, cueing flexion brings you closer to neutral. This is something to which Eric devoted a lot of attention in Functional Stability Training.
As someone who is pretty extended, I often find that the appropriate positioning of my spine actually feels rounded over, or flexed. In reality, I am just less extended than usual. Try it out for yourself, and possibly try to grab a quick video so you can relate what you’re feeling to what it actually looks like. I think you will be surprised.
Second, certain exercises fit this description: They are inherently harder to execute without driving through back extension. Additionally, they are not loaded in such a way that erring on the side of being a little flexed is dangerous. With these movements, starting a bit flexed is helping, not hurting.
Third, many people who struggle with “anti-extension” exercises are simply unable to understand what should be kicking in to keep them in the right position. Taking these folks into a position of slight flexion helps them learn to use the abdominals. Before you knock it, try it out. You will find this cue gets most people to neutral, and in the cases where they remain slightly flexed you can gradually teach them to even out.
3. Pull through the floor when performing board and floor press variations.
Great benchers all have one thing in common: they use their lats well in their bench press technique. Using the lats to bench is tough to conceptualize, and even tougher to actualize when training. It was always a major issue for me, and held me back quite a bit. One great way to learn how to engage the lats is with the board press and floor press. When done the way I explain in this video you will be able to get some feed back on the “pulling” sensation you are looking for when lowering the bar. Give it a try!
4. Convert some of your favorite oils into sprays for cooking.
Most of us use oils to coat pans and dishes when cooking. One easy thing you can do to save a few calories, and dollars, is make spray bottles with your oils. It’s fairly easy to find BPA free spray bottles, or you can invest in a Misto, which is a cool little gadget too. I generally use a 3-to-1 ratio of the oil and water in my sprays and that seems to work well. You will notice right away that as little as 6oz of olive oil when converted to a spray bottle will last a LONG time! This means you save money and eliminate unnoticed calories from your diet. Too easy!
5. Consider this blueprint for being a good training partner.
I am lucky that over the past few years, I have had some really solid training partners. When you have a good team, you are always better than you could be alone. Unfortunately, my own schedule and location, has made it tough to keep a training partner around who is on the same page as me with their training. That aside, it got me thinking about what makes a great training partner. Give this a look and see where you can step your game.
Be consistent. Nothing is more important to your success in the gym, and nothing is more important to your training partner. SHOW UP, all the time.
Shut up and train. We all have better days than others, and your training partner doesn’t need to be dragged into some pity party you are hosting.
Coach more. Yelling things like “up!” is a giant waste of your training partner’s time. Unless he or she tends to forget which direction the bar is supposed to move, then take stock in learning what helps them. Talk technique with them, and yell out things that will make or break their lift
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CP Coach Greg Robins and I just pulled together the following tips to improve your nutrition and strength and conditioning programs. Enjoy!
1. Improve the learning curve on core stability exercises with this tip:
2. Improve your grip with some easy changes.
Grip strength is an important quality to train in your program. It is beneficial if you plan on moving some heavy loads, or excelling at sports that rely heavily on the lower arm. I am by no means an expert in advanced grip work; however, I can offer some quick ways to start including it in your strength training program by making a few easy changes.
a. Start using a double overhand grip as long as possible with your deadlift technique. Too often, I see people instantly utilize a mixed grip when pulling. Even some more advanced lifters I have trained with do not try to improve their double overhand grip. Generally, they just have a number in mind where they switch from overhand to mixed, and it’s been the same even as their lift has improved hundreds of pounds over the past few years.
b. Make at least 1/3 of the exercise variations that rely heavily on elbow flexion (i.e. curls, rows, chin-ups) more grip intensive. Do so by using towels around the handle or something like Fat Gripz. Additionally, use different implements - such as softball grip and ropes - for rows and chin-ups.
c. Lastly, pick up a new “grip specific” exercise to work on, and change it every four weeks. These can include, grip crushers, plate pinches. Guys like John Brookfield and Jedd Johnson put out tons of innovative exercises to make your handshake something people fear.
3. Soup up your bench seat with just a few bands.
This is a nice little trick for those of you who might find the bench at your gym a little “slick.” My good friend and former CP intern Angel Jimenez, showed this to me originally. I believe the credit goes back to bench guru Dave Tate, though. While I can’t take the credit, I will share the info!
4. Pause more, lift more.
How often do you miss reps near the top? I am willing to bet that it’s not often. Furthermore, I bet 90% of the people reading this who say they do, really just have no pop out of the bottom of a lift and it catches up to them at lockout. You don’t need to work on strength at lockout as much as you do as strength at the bottom. That being said, when I look at most people’s strength training programs, the assistance work involves board presses, rack pulls, and high box squats. I was guilty of it too. The fact is, you like those variations because they are easier and allow you to lift more weight. The truth is you need to take the load down and start working the bottom portion of the range of motion more.
Enter the pause. Start working in paused squats in the hole, start pausing bench presses on the chest, and finally start making sure rep work on the deadlift is done to a complete stop (and, in my opinion, a complete reset, too).
5. Add some Olympic lifts to your training without missing out on your meat and potatoes.
The Olympic lifts can be a great addition to a comprehensive strength training program for those who can perform them safely. However, it goes without saying that there can be a very steep learning curve for picking up the exercises. For that very reason, earlier this week, I published a guest blog from Wil Fleming on clean and jerk technique fixes - a great compliment to his new DVD, Complete Olympic Lifting (on sale at a ridiculously low price until Friday at midnight, by the way).
One of the biggest concerns many folks have is that the learning curve will be so steep that they may miss out on a lot of actual training as they work their way through the fundamentals of Olympic lifting with light weights. This is a very real concern, too, as even working at a lighter weight for a lot of practice reps can take a lot out of you. In fact, I've had a lot of inquiries from folks who wanted to include Olympic lifting in Show and Go, but weren't sure how to do so. My suggestions to them are very simple:
a. Pick one lift or the other (clean or snatch) to practice in each of your lower body sessions each week. If you want to work on jerks, you can plug it in at the start of an upper body day.
b. Do it at the start of your training session (right after your warm-up), and promise yourself that you won't go for more than thirty minutes.
c. Drop one set from each of the rest of the lower body exercises in the session to make up for the volume you've added.
You won't become wildly proficient in a matter of a few days with this approach, but slow and steady can win the race - even when it comes to lifts with high power output. An hour of practice per week will effectively allow you to ride a few horses (learning while maintaining a training effect) with one saddle (your limited time, energy, and recovery capacity).
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Compliments of Cressey Performance coach Greg Robins, here are this week's tips to improve your nutrition and strength and conditioning programs.
1. Improve your anti-extension core stability exercises with these tips:
2. Improve your sitting posture with one easy step.
This past week we were fortunate enough to have Michael Mullin from Orthopedic Associates in Portland, ME give a guest in-service on how he uses concepts from the Postural Restoration Institute in his practice. I picked up a lot of great tips from Mike, but one in particular I found particularly easy to implement. When asked what people can do when sitting (especially at a desk) to improve posture, Mike suggested simply sitting on the edge of their seat, a concept he referred to as "functional sitting." By doing so they are in a more “active” position where the body has to stabilize itself more. I’ve spent the last few days putting it to the test and I think it’s a great piece of advice. Give it a try!
3. Appreciate the importance of breathing (namely exhaling) in “core stability.”
Another interesting point that was hammered home by Mike was that the body can draw stability from three major sources: Muscular, Positional (think joint placement), and Gaseous (breathing). As an example, try this:
Make a fist and tense up your whole arm, that arm is under a lot of muscular tension and is stable.
Now relax and completely slouch over in front of your computer, you body is probably hanging out on bony structures now, and drawing stability primarily from the position in which gravity has put it.
Finally, take a deep breath and hold it. The expansion of your diaphragm and lungs has filled you out and is giving you stability.
We need to draw stability from all three sources appropriately; in fact, all three depend on each other. If we breathe correctly, we will be a in a better position. If we are in a good position, we will use muscles appropriately to create stability.
With that in mind here is a quick way to add some focused breathing into a common stability drill. When doing your dead bugs, practice fully exhaling in the bottom position before returning to the top. As you exhale try to depress the rib cage and lower it towards the hips. This will cause the low back to sit heavy into the ground. We have incorporated this at CP, and it has a made a great difference in showing athletes how exhaling activates the abdominals and causes true “core stability” to be trained.
4. Consider your somatotypes when making fitness-based decisions (Part 1).
A person’s body type (also known as their somatotype) is a general classification of their physical composition, as well as certain physiological characteristics. Taking into account your body type is an easy way to individualize your approach for added success in the gym and the kitchen. If this is a new concept to you, first you need to figure out what body type you are most similar to. Then, consider these general guidelines for training and nutrition to optimize your results. For more information, I encourage you to poke around the Precision Nutrition website. Many of these suggestions come from their certification manual. Their web site, nutrition programs and certification program provide an unparalleled source for nutritional information.
Ectomorphic: You tend to be “skinny” through both your limbs and torso. Your metabolism is fast, and in some cases hyperactive. Your tolerance to carbohydrates is great. You tend to be someone who always wants to gain “size”, especially in the limbs (arms and legs). If this sounds like you, use what works for you to your advantage. Go heavy on the carbohydrates; at least 50 – 60% of your intake can come from them. Furthermore, if you are looking to get bigger, limit extra physical activity and focus your efforts on strength gains, and in time, the addition of higher training volumes.
Stay tuned next week and I’ll hit upon another body type!
5. Read into skinfold measurements a bit deeper.
Calipers are often used to measure a person’s body fat percentage. It is a relatively inexpensive way to get an accurate idea of this number, and track progress. One really interesting topic I read about when prepping for my Precision Nutrition exam was the relationship between skin fold measurements and hormone levels. Basically people with similar hormone profiles also tend to carry body fat in the same place. By considering this information you can take a better approach to eliminating body fat as a whole. For example, if you have a high abdominal skinfold you are likely to have elevated levels of cortisol and stress in general. Therefore a better approach to your body fat reduction should include strategies to reduce stress, improve sleep, increase protein intake, and suppress cortisol.
Here are a few more tips for you to consider in relation to where you store body fat:
High suprailiac: Reduce your carb intake, and/or use nutrient timing strategies.
High subscapular: Improve your insulin sensitivity. Consider adding in fish oil supplementation.
High chest: Boost your testosterone by making sure your calories are high enough and you are receiving enough dietary fat.
High triceps or thigh: Reduce your estrogen levels, exercise more, and eat plenty of green leafy vegetables.
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With the off-season at hand, I thought I'd type up some random thoughts that have come up in conversations with professional, college, and high school players over the past few weeks as they've wrapped up their seasons and transitioned to off-season mode.
1. Arm care drills don't really provide arm care when you do the exercises incorrectly. When you do eight exercises for three sets of 15 reps each every single day, but you do all the exercises incorrectly, you’re really just turning yourself into 360 reps worth of suck.
2. Piggybacking on #1, if you think you need 360 reps of arm care exercises per day, you really need to educate yourself on how the arm actually works. Also, when you eventually realize that you probably don’t even need ¼ of that volume to keep your arm healthy, you should definitely pick up a new hobby with all that newly discovered free time. Maybe you’ll even wind up kissing a girl for the first time.
3. In the battle to increase pitching velocity, all anyone seems to talk about is how to increase arm speed, which is a function of how much force can be produced and how quickly it can be applied. So, we focus heavily on long toss, weighted ball programs, and mound work to try to produce more force. The inherent problem with this strategy is that it ignores the importance of accepting force. I'll give you an example.
Imagine two people side-by-side holding slingshots, each of which has the same thickness rubber band. They both pull the band back with the right hand and hold the other end with the left. One guy has a limp left hand and his left forearm "gives" as he pulls the band back, and the other guy keeps the left side firm. They both shoot the rock; which one goes farther? Obviously, it's the one with the firm front side; that stiffness enables the arm to accept force.
This is a common problem with many young pitchers who haven't built a foundation of strength, as well as advanced pitchers whose velocity dips over the course of a season, usually when they lose body weight. If your lower-body strength and power diminishes, you'll collapse on that front side and leak energy. And, you'll commonly miss up and arm side.
Basically, you need to be strong eccentrically into hip flexion, adduction, and internal rotation - which is why the glutes are so important for pitching (check out this post from a while back for more information on the functional anatomy side of things). Think of pitching with a weak landing leg as throwing like a guy with a slight hamstrings strain; in order to protect yourself, you flop instead of planting.
4. Has an accomplished marathoner every thrown 95mph? Actually, has an accomplished marathoner ever done anything athletic other than running?
5. We definitely need to get John Clayton to cover MLB instead of the NFL.
Baseball hasn’t seen this kind of talent in a non-player since this Fenway Park security guard put the Terry Tate on this deserving schmuck:
6. It amazes me how many baseball players don’t take care of their eyes. They are your livelihood, people! Yearly check-ups are a good start, but if you’ve heard some of the stories I’ve heard about how terrible guys are with taking care of their contact lenses, you’d be astounded. Example: I once had an athlete come in with terribly red eyes, so I sent him to see my wife, Anna, who is (conveniently) an optometrist. He informed her that he’d been putting his contacts in the same solution at night for two weeks. That’s like reusing the same bath water for 14 days – except the eyes are worse because they’re more prone to infection.
7. Why do professional teams spend anywhere from $484,000 to $30,000,000 per year on a single player, yet try to save money by letting clubbies feed all their minor leaguers pizza, fried chicken, PB&J, and salami sandwiches on white bread?
8. This kid has a full scholarship to train at Cressey Performance whenever he opts to pursue it.
See what I just did there? It wasn’t baseball-related at all, but I just tied it in.
9. Strength and conditioning has “changed the game” with respect to early sports specialization as it relates to baseball development. Kids can get away with specializing earlier if they’re involved in a well-rounded strength and conditioning program because these programs afford as much and, sometimes, more variety than playing a traditional sport. This approach to development does, however, depend heavily on the self-restraint of players, parents, and coaches to get kids 2-3 months per year without a ball in their hands. And, they need to seek out opportunities to play pick-up basketball, ultimate Frisbee, and other random games.
10. If you’re already taking 150 ground balls per day during the season, do you really need to do extra agility work? This is like a NASCAR champ hitting up the go-karts on the way home from the race track.
11. The other day, I read a review in the International Journal of Athletic Training that focused on the different biomechanics and pathology of various pitching styles. The authors (Truedson et al) made a strong case for modifications to training programs - particularly with respect to core stability - based on trunk tilt angles at ball release. Overhand and three-quarters guys tilt away from the throwing arm, sidearm guys stand upright, and submarine guys tilt toward the throwing arm. Folks have long discussed the concept of posture from a mechanics standpoint, but I haven't seen anyone who has utilized this information to modify an intended training outcome from a strength and conditioning standpoint. Obviously, you could easily make the case that submarine pitchers need more rotary and lateral core stability than all other pitchers.
Lateral core stability exercises teach you how to resist lateral flexion; in other words, your goal is to avoid tipping over. These drills may start with basic side bridging drills and progress all the way up through more advanced TRX drills and 1-arm carrying variations. Rotary core stability exercises educate folks on how to resist excessive rotation through the lumbar spine. Examples include drills like landmines, lifts, and chops.
Sidearm pitchers are much more upright with the torso, so they likely need more anterior core than rotary/lateral core stability. Of course, you're still going to train all three.
Anterior core stability exercises teach the body to resist excessive lumbar spine extension, and encompass a variety of drills, starting with dead bug, curl-up, and prone bridging activities. In prepared individuals, they progress all the way up through more advanced exercises like reverse crunches, stability ball rollouts, and TRX flutters and fallouts.
Finally, the overhand and 3/4 guys - which are obviously the largest segment - likely just need an equal dose of the three approaches.
That concludes this little glimpse into my mind as we enter the off-season. I'll probably wind up doing this again every 4-6 weeks as I have discussions on various topics with our pro guys as they return.
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