Home Posts tagged "Deadlift" (Page 2)

Performance Programming Principles: Installment 3

It's been a while since I updated this series on program design, so I figured it'd be a good time to throw some new material at you on this front.

1. Ground-to-standing transitions are invaluable, but it's challenging to know where to put them in programming.

I'm a big fan of exercises like Turkish get-ups and kneeling overhead hold-to-stands, as they're awesome for "syncing up" the lower and upper body to teach force transfer through a stable core. Yesterday, I posted a video of one of my new favorites - half-kneeling offset kettlebell get-ups - and I got a question about how we'd incorporate this in a program.

The challenge is that these could be considered extended warm-up drills, core work, upper body work, and even lower body work (depending on what variation you're using) once the load gets heavy enough. A kettlebell windmill can even be viewed somewhat similarly.

With that said, I find myself programming these first thing in an upper body training session. My experience has been that they are a good "transition" from the medicine ball work into more conventional rows, presses, push-ups, etc. They also generally pair really well with most upper body pulling exercises, as they aren't super grip intensive (gravity helps to hold the KB in the hand).

Later in the offseason, when guys transition to three days per week strength training, we'll plug these in as part of a full-body session because...well...they're about as full-body as you can get.

2. Complex training won't ever be "perfect" when you're working on power development in the frontal and transverse planes.

We like to work in post-activation potentiation in our offseason programs around December/January. I covered this in a lengthy article, The Stage System, at T-Nation in the past, but a quick synopsis of one benefit is that when you do heavy stuff before lighter stuff, your lighter stuff feels much faster. As a result, complex training - using a heavy strength(high load, lower velocity) exercise right before a movement that's lower force, higher velocity (e.g., jumps, throws) can be helpful for eliciting greater power output.

Here's where it gets a bit challenging when dealing with rotational sport athletes. We know that power is relatively plane specific. In other words, just using sagittal plane power exercises like broad and vertical jumps won't necessarily have great carryover to power in the frontal and transverse planes. Instead, we need to do more things like Heidens (skaters) and rotational medicine ball work. Unfortunately, though, it's really hard to load people up on the first exercise in the frontal and transverse planes; you can only go so heavy with a lateral lunge.

With that in mind, we'll often use a more traditional heavy sagittal plane exercise - deadlift, squat, or axial-loaded single leg exercise - for lower reps, but then do the power exercise in the frontal/transverse plane. An example might be:

A1. Safety Squat Bar Squats: 4x3, 30s rest
A2. Heidens: 4x4/side, 120s rest

3. We use more direct forearm work with our pitchers than we have in the past.

For a long time, we really didn't use any direct forearm work with our baseball players. My feeling had always been that they got plenty of grip work in their regular strength training. Two things changed my mind on this.

First, I saw what a game-changer is it to strengthen throwers closer to end-range external rotation in the 90/90 position. In other words, rather than just expecting arm care work with the elbow at the sides to magically carry over to the positions where guys threw, we actually trained guys at those positions. Novel concept, huh?

Second, thanks to the higher quality slow-motion video we have at our fingertips these days, we can better appreciate that throwers' forearms get into considerably more supination and pronation throughout the throwing delivery than we were training in the weight room. While we were doing a lot to preserve those ranges-of-motion, we weren't doing anything to provide good strength throughout those ranges-of-motion.

With that in mind, we attack our direct forearm work in two particular ways: supination/pronation and ulnar deviation. Here are some Instagram posts that'll walk you through the why: 

Nowadays, we'll work in some of this direct forearm work 1-2x/week at the end of our upper body training sessions with our throwers.

I'll be back soon with another programming strategy brain dump. Have a great week!

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Strength and Conditioning Stuff You Should Read: 12/1/18

I hope you've had a good week and are looking forward to the weekend. To kick it off, here's a little recommended reading and listening:

Relationship Between Range of Motion, Strength, Motor Control, Power, and the Tennis Serve in Competitive-Level Tennis Players: A Pilot Study - This research study was just published in the past few months, and it once again demonstrates that sagittal plane power exercises (e.g., broad jump) don't predict performance in rotational sport activities (e.g., tennis serve). I've been saying this for close to a decade: power is plane-specific! If you're looking for more details on this topic, here's where I first put it out there: What I Learned in 2010.

Andy McCloy on the Physical Preparation Podcast - I was a huge fan of Andy's first appearance on Mike Robertson's podcast, and this sequel didn't disappoint, either.

Frank Duffy on the Robby Row Show - Cressey Sports Performance coach Frank Duffy was a guest on Robby Rowland's podcast to discuss Functional Range Conditioning concepts and how we apply them with our baseball players.

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Injuries vs. Niggles

My business partner, Shane Rye, once dropped an amazing one liner with respect to injuries that has stuck with me for years now:

[bctt tweet="You have to listen when it whispers instead of waiting for it to yell."]

The concept is simple: if you ignore minor aches and pains, they rarely just magically go away. Rather, they usually get magnified by volume and intensity and eventually reach a painful threshold where are more extensive intervention is required. The research actually supports this concept - but only if you know how to dig a bit deeper.

As an example, consider this Scandinavian study of patellar tendinopathy in junior basketball players. Researchers looked at 134 teenagers (268 total patellar tendons) and found that only 19 tendons presented clinically with symptoms. However, under ultrasound examination, 22% of the remainder of the group (who'd said they've never had patellar tendon pain) could be diagnosed with tendinopathy. In other words, "ultrasonographic tendon abnormality is 3 times as common as clinical symptoms."

Now, keep in mind that this study looked at teenagers, who are markedly less likely to have tendinopathy than older individuals. Just imagine if they'd done this study on a cohort of middle-aged men playing hoops at the local YMCA. The point is that whether you have symptoms or not, you likely have some changes in your tissues.

To be clear, this isn't particularly shocking to anyone who's looked at MRIs of asymptomatic individuals. We see loads of asymptomatic rotator cuff tears, spondylolysis (stress fractures), and torn labrums. And, I don't think we should just treat MRI findings when they aren't aligned with clinical symptoms. However, they do provide a reminder that we often have several issues that might just be waiting to reach a painful threshold if we aren't cognizant of our training volume and intensity - and our movement quality.

I call these potential problems "niggles." Maybe it's that Achilles tendon that's cranky first thing in the morning, but feels good after you warm it up. Or, it's that stiff neck you get after a few hours of working at the computer, but feels better after your spouse massages your upper trap. It could be the shoulder that bugs you only when you barbell bench press, but feels pretty good when you use dumbbells instead. These niggles are all premonitions of an imminent training disaster - so listen to them.

Maybe it's seeking out some extra manual therapy in a specific area. The solution could be looking at a more individualized warm-up to address these issues. It might even be that you strategically drop particular exercises from your program at various points during the year.

Above all else, though, it's about understanding that good training teaches your body how to spread stress over multiple joints. Instead of that cranky patellar tendon taking on 90% of the load on each landing, we work on hip and ankle mobility and strength so that it might only have to be 30%. Spreading out the stress ensures that one area won't ever hit the point of pain.

Understanding how to distribute stress mandates that you understand what quality movement actually looks like, though - and that's unfortunately where a lot of fitness professionals fall short. With that in mind, many of my products focus on the topics of assessment and corrective exercise, so they're good options for bringing these knowledge gaps up to speed. In particular, I'd recommend the following ones, which happen to be 25% off through Cyber Monday:

Sturdy Shoulder Solutions - this is my most up-to-date upper extremity resource, and it delves into everything from the neck, to thoracic spine, to scapular control. I discuss functional anatomy and key competencies you need for upper extremity health and high performance.

Functional Stability Training - this four-part series is a collaborative effort with physical therapist Mike Reinold, and we cover core, upper body, lower body, and optimizing movement. The components can be purchased individually or as the entire package (at a big discount).

The discounts for all these items are automatically applied at checkout after you've added them to your cart. For more information on all my Black Friday/Cyber Monday sales, head HERE.

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Exercise of the Week: Standing Low-to-High Cable Lift

Most of the anti-rotation core stability exercises out there take place in a more static environment: half-kneeling or tall-kneeling. These set-ups are awesome for teaching appropriate core positioning against destabilizing forces into extension, rotation, or lateral flexion. However, their functional carryover is limited if we aren’t finding ways to transition that movement awareness into exercises in the standing position. Enter the standing low-to-high cable lift.

Important coaching points:

1. Push the ground away from you; don’t just lean away from the weight stack.

2. Think both up (anti-extension) and out (anti-rotation).

3. Lock the rib cage to the pelvis; the motion should come from the hips and upper back, not the lower back.

4. Feel the trailing leg glute firing at the top position.

5. To prevent early deceleration, imagine throwing your hands through the ceiling.

In case you haven't heard, my big Black Friday/Cyber Monday sale is ongoing. You can get 25% off on a bunhc of my resources; just head HERE to learn more.

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Strength and Conditioning Stuff You Should Read: 11/9/18

I hope you've had a good week. To kick off your weekend on the right foot, I've got some good reading from around the strength and conditioning world.

First, though, I just wanted to give you a heads-up that I'll be speaking at Pitchapalooza near Nashville in early December as part of an awesome lineup. You can learn more HERE.

Maximum Strength Training for Tennis: Why You Should Do It - Matt Kuzdub authored a great guest post for EricCressey.com a few months ago, and this was another recent post of his in the tennis world. Much it it could be applied to other sports as well.

Your Glutes Probably Aren't to Blame for Sore Knees, but They Could Still Be Stronger - Here's a solid dose of reality with some actionable strategies from Dean Somerset.

5 Great Analogies for Training Baseball Players - A big part of getting results is clearing communicating with athletes, and analogies are an invaluable way of doing so. This article outlines some of my favorites for working with a baseball population.

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Strength and Conditioning Stuff You Should Read: 11/3/18

I hope your weekend is off to a good start. It's been a while since I published a compilation here, so there was quite a bit to sift through. Here's a little recommended reading and listening from around the 'net.

10 Tips for Better Sleep - This solid article from the crew at Examine.com includes a lot of strategies that are easy to implement.

Kelly Starrett on Building the Mobility WOD Empire - I'm a big fan of both Kelly and Mike Robertson (who interviewed him), so this podcast was a win/win for me.

How Environment Shapes Training Success - An interaction with a client earlier this week reminded me of this post I wrote up last year.

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Strength and Conditioning Stuff You Should Read: 10/19/18

It's been pretty quiet here on the blog of late, as we've been really crazy with the CSP Fall Seminar, our Business Building Mentorship, loads of pro baseball guys starting up their offseason, and us moving the family down to Florida for the offseason. While there hasn't been a lot of time for new content, I do have some good recommendations from around the 'Net for you:

CSP Fall Seminar Live Tweet Stream - Andrew Lysy (one of our coaches at CSP-MA) live Tweeting bits and pieces of the presentations from this past weekend, and there are some great nuggets in there. You can follow along with them at https://twitter.com/hashtag/CSPFS2018?src=hash

How to Build an Aerobic Base with Mobility Circuits - I wrote this blog three years ago, and it seemed like a good time to reincarnate it, as this is the time of year when we're incorporating these strategies with a lot of our MLB guys as they get back in action in the weight room.

EC on the Robby Row Show - If you're interested in baseball development, check out this podcast I did with Robby Rowland.

3 Loading Types You've Likely Never Heard Of - This was an awesome guest post from Chris Merritt for Mike Robertson's website.

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Exercise of the Week: Knee to Knee Rollover Medicine Ball Stomps

If you've followed my writing for any length of time, you'll know that I'm a big fan of using medicine ball training for power development with our athletes. We have both rotational and overhead variations - and sometimes, we have drills that combine the two. Enter the knee-to-knee rollover medicine ball stomp.

Key Coaching Points:

1. Don't rush the back hip rotation; rather, sit into that hip for what seems like an uncomfortable long time. This allows hip-shoulder separation to occur.

2. Minimize lower back arching.

3. Be firm into the ground on the front leg. Some individuals will stiffen up on that front leg with more knee extension, while others will be slightly more flexed.

4. Perform 3-4 reps per side.

5. We utilize this exercise several months into the offseason after we've had a chance to optimize overhead and rotational medicine ball technique with less complex drills. Athletes have to earn this one.

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Exercise of the Week: 1-leg Side Bridge

A lot of people write off side bridges as “too easy” without considering that there are actually a lot of progressions one can employ to make them more advanced. To that end, I really like the one-leg side bridge with the top leg on a bench as a great way to "own" the frontal plane.

A few notes:

1. Make sure the body creates a straight line from the head to the heel.

2. If you feel any discomfort on the inside of the knees, it's because you've set up incorrectly or just aren't strong enough to do this movement.

3. Imagine the weight distribution being 50/50 between the two points of contact (forearm and foot).

4. I’ll usually program this as 3-5 breaths (with a full exhale) per side in each set.

5. Typically, I'll include this as part of a D1/D2 pairing at the end of a training session. Usually, it'll be preceded by some kind of anti-extension core exercise like a rollout or fallout.

Enjoy!

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Building Mobility Efficiently: Modified Pigeon with 1-arm Child’s Pose

Here's another Sturdy Shoulder Solutions sale inspired post. The Modified Pigeon with 1-arm Child's Pose is another new drill we've busted out in our warm-ups to get a little more bang for our buck. It's particularly useful for pitchers, who need to get into their lead hip (adduction) while getting lat length, scapular upward rotation, and apical expansion on the throwing shoulder.

A few big coaching points:

1. You should feel a stretch in the outside of the front hip, but nothing in the knee (particularly the inner part). If you're feeling it in your knee, you've probably set up incorrectly.

2. Think of a stretch along the entire outside of the torso and arm: quadratus lumborum, lats, and long head of triceps, especially. If you pinch at the front/top of the shoulder, ease off it a bit.

3. Breath in through the nose and exhale fully through the mouth as if you're blowing out birthday candles (and hold for a count of three before inhaling again). You should feel your abs turn on as the shoulder stretch increases. Do five breaths.

You can learn more about how I assess, program, and coach at the shoulder girdle - and save $50 through Sunday at midnight - at www.SturdyShoulders.com.

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LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series