Home Posts tagged "Cressey Sports Performance" (Page 2)

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

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

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

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

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

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Assisted Lower Body Training

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

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

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

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

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

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

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

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

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

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

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

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Two Decades in the Gym

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

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

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

What are the points?

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

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

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

Here’s to the next 20 years.

Happy New Year!

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Creative Conditioning: Installment 2 – Proteus Circuits

As a follow up to my recent Creative Conditioning post (here), here's another good one I've been using - this time featuring the Proteus Motion units we have at both our Cressey Sports Performance facilities. This is just a three-exercise 30s on: 30s off interval approach, but you really could utilize a number of different options.

Here's why I like it:

1. Similar to a medicine ball medley, Proteus is concentric-dominant, so you won't elicit much, if any, soreness the following day. That makes it fit more easily with the rest of your strength and conditioning programs. Unlike with med balls, however, you can vary the loading the resistance in the line of motion. This is a key differentiation; just going heavier with a med ball changes the patterning; that isn't true of the Proteus, where movement quality is preserved.

2. Traditional cardio approaches typically get you "stuck" in sagittal plane, repetitive initiatives like cycling, elliptical, and even sprinting. Similar to hopping on a slideboard or doing change-of-direction movement work, this exposes you to reps in different planes to stimulate different body systems (fascial, lymphatic, etc) to unique patterns. As you can see, I need more of this in my life!😂

3. Depending on the exercises you choose, there are limited ground reaction forces, which can make this helpful if you have heavier athletes/clients who may not be able to take the pounding of sprint/change-of-direction work.

You can learn more about Proteus Motion by visiting www.ProteusMotion.com.

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Creative Conditioning: Installment 1 – Medicine Ball Medleys

It's important to have plenty of tools in your training toolbox to challenge energy systems development. With that in mind, I wanted to kick off a Creative Conditioning series for you. Hopefully, some of these options give you some variety to not only keep clients/athletes engaged, but also to help them stay healthy and continue to move well in the process.

One of the downsides of traditional cardio is that you typically get stuck in repetitive patterns through small ranges of motion. So, while you might be challenging energy systems in the ways you want, you may simultaneously be creating unfavorable biomechanical challenges. With that in mind, I always like to have higher-amplitude, less repetitive options for our clients.

Medicine ball circuits are one such option. In this version, I use the 6lb med ball for shuffle to scoop toss (5/side), side-to-side overhead stomps (5/side), and reverse lunge to shotput (5/side) - and it works out to right about a minute of work.

A few notes:

1. Medicine ball work is awesome because it won't make you sore (very little eccentric overload), offers endless variations/combinations, and provides a more significant functional carryover to the real-world.

2. Medicine ball medleys won't absolutely bury your lower body like sprinting or cycling can, so it can be an approach that fits into your overall programming a bit more "conveniently."

3. You can keep it simple with in-place options, or - as I do here - add more excursions with side shuffles, sprints, etc. to add a bit of complexity.

4. I wouldn't use medicine ball medleys with true beginners for conditioning because fatigue negatively impacts technique, and you can wind up seeing some ugly rotational patterns as sets progress. The last thing you want to do is chew up a lower back while you're trying to get heart rate up.

5. We use the Extreme Soft Toss Med Balls from Perform Better. I've found them to be the best blend of ideal rebound and durability.

Try them out - and remember that the only limit is your imagination. 

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Exercise(s) of the Week: Making the Most of Rotational Rows

Today's guest post comes from Cressey Sports Performance - Massachusetts coach Andrew Lysy.

The 1-arm Cable Rotational Row is a versatile exercise for a number of reasons. For starters, it’s a beneficial rowing variation for baseball players who have flat thoracic spines and struggle to get the scapula rotating around the rib cage. This rowing variation focuses more on the protraction and/or upward rotation of the scapula compared to retraction of the scapula, which is what you’d typically see in a conventional rowing exercise.

Another benefit of the rotational row is the ability to teach proper front hip loading and proper hip extension throughout the same exercise. Where you angle the cable is going to determine how much you load your front hip and how much scapular upward rotation you’ll be getting.

There are three main 1-arm Rotational Cable Row exercise variations that we use at CSP regularly:

1. 1-arm Rotational Cable Row – Eye Height: This variation is going to work on more scapular upward rotation and less on hip flexion.

2. 1-arm Rotational Cable Row – Chest Height: This variation is going to work on more scapular protraction and hip flexion than the eye height setting.

3. 1-arm Rotational Cable Row – Lowest Setting: This variation is going to focus more on hip flexion than the rest of the variations, because the cable pulls you into your front hip.

These variations are typically programmed in the beginning of a training session with power as the main focus. I’d suggest easing into the exercise at first, mastering the form before moving the weight faster. We typically program these exercises for 3-4 sets of 4-6 reps.

About the Author

Andrew Lysy was a right-handed pitcher at Rowan University, where he graduated with a degree in Health and Exercise Science. He was a former Cressey Sports Performance – Florida intern and is now a full time Strength and Conditioning Coach at Cressey Sports Performance – Massachusetts. He can be found on Instagram at @ALysyStrength.

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CSP Elite Baseball Development Podcast: Kevin Youkilis

We're excited to welcome recently retired MLB infielder Kevin Youkilis to this week's podcast. We cover a range of topics, including how Kevin was overlooked during recruiting/scouting; how he moved quickly through the minor leagues; what learning opportunities players commonly overlook; and how he learned from some of the best hitters in the game. With him now involved in player development, "Youk" comments on the status quo and direction of the game, and reflects on the adjustments he's made to transition from player to coach/mentor.

A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 20-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 20 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.

Podcast Feedback

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

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

Thank you for your continued support!

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Cressey Sports Performance Business Building Mentorship: Online September 22-24

We’re excited to announce that on Tuesday-Thursday, September 22-24, Pete Dupuis and I will be hosting our fifth CSP Business-Building Mentorship. For the first time, this event will be offered in an online format over Zoom. Pete and I have spent over 13 years crafting the operational systems and strategies that fuel CSP today, and we’re excited to pull back the curtain for fellow gym owners.

It is our intention to foster an environment conducive to learning and the exchanging of ideas, so we will be capping the number of attendees who participate. The event will run from 12pm-3pm Eastern time (Boston) each day so that we can account for attendees in many different time zones.

Here’s a look at our agenda for the offering:

Day 1 – Introduction & Lead Generation

12:00pm – 12:30pm: Introduction: The Four Pillars of Fitness Business Success
12:30pm – 3:00pm: Lead Generation: Strategic Relationship Development, Identifying & Connecting with Opinion Leaders, Social Media Strategies

Day 2 – Lead Conversion & Business Operations (Part 1)

12:00pm - 1:00pm : Lead Conversion: CSP Selling Strategy & Methodology
1:00pm – 2:00pm: Operations: Accounting for Gym Owners – Guest Lecture from Mike Graham, Certified Public Accountant
2:00pm – 3:00pm: Operations: Internship Program Design & Execution

Day 3 – Business Operations (Part 2) & Long-Term Planning

12:00pm – 1:00pm: Operations: Hiring Protocols, Staff Development & Continuing Ed.
1:00pm – 2:00pm: Long-Term Planning: Lease Negotiation Considerations
2:00pm – 3:00pm: Long-Term Planning: Strategic Brand Dev., Evaluating Opportunities, SWOT Analysis

Note: we will include Q&A opportunities throughout the presentations and at the end of each day, so the 3:00pm is not a "hard stop" time.

Cost: $899.99

Click here to register using our 100% secure server.

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Strength and Conditioning Stuff You Should Read: 8/1/20

It's time for another edition of recommended reading/listening from the strength and conditioning world:

Eric Cressey on coaching the individual, building a community of hard work and athlete best practices - I recently joined Lewis Hatchett on the Raising Your Game Podcast for a discussion on a variety of coaching topics.

How to Use the Stage System for Strength, Speed, and Size - Yesterday, I had a conversation with a client after he saw the rep scheme "3x3,1x6" plugged into his program - and it reminded me of this article I wrote about the stage system a while back. I figured today would be a good time to reincarnate it, in case you missed it the first time around.

Breath: The New Science of a Lost Art - I just finished up this (audio)book from James Nestor, and found it to be a really good listen, particularly in the context of the history of breathing training/reeducation.

Top Tweet of the Week

Top Instagram Post of the Week

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New Cardinal Red CSP Elite Baseball Development Shirts

We're excited to announce a new color - cardinal red - with our popular Cressey Sports Performance Elite Baseball Development t-shirts (powered by New Balance Baseball). Here's the design:

These shirts are insanely comfortable and run true to size.

Each shirt is $24.99 + S&H. Click the links below to add shirts to your cart:

Small

Medium

Large

Extra Large

XXL

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