Home Posts tagged "Magnificent Mobility" (Page 7)

Muscle Size vs. Mobility

Q: At what point do you think that muscle size affects one's range of motion? Just interested in your thoughts. I'm a golfer and my  flexibility is important; there isn't much point for me to be really strong but not able to move properly. A: Well, it would be joint- and population-specific. On the joint side of things, as an example, the elbow flexors (biceps, to the lay population) and knee flexors (hamstrings) can restrict elbow and knee flexion, respectively, if they get too big. Or, the pecs may inhibit horizontal adduction ROM. This list goes on and on. I don't feel that simply making a muscle bigger means that you lose range-of-motion in that specific muscle, as the improvements are to cross-sectional area. If this was the case, the elbow flexors would be restricting us in extension, and the pecs would be restricting us in horizontal abduction, but as the examples above show, that's just not happening. Provided that flexibility training is good, and structural balance is prioritized in programming, there is no reason to believe that you can't be big and flexible. Now, it's important to consider the sporting population in question.  A powerlifter isn't going to need as much mobility as, say, a baseball pitcher.  One guy needs to be efficient in a short range of motion, while the other needs to be efficient through a larger range of motion. In pitchers, external rotation ROM is a good predictive factor for velocity.  On top of that, horizontal abduction at stride foot contact is huge, according to the research. So, in order to have good pitching specific ROM, you need to have adequate length of the muscles that internally rotate and horizontally adduct the shoulders.  And, the big muscle that does this is the pectoralis major.  Bench until the cows come home, shorten it up, and then you'll lose that ROM. Now, ask anyone who has ever trained baseball pitchers, and they'll tell you that pitcher gain external rotation over the course of a season simply from throwing.  Guys who don't weight-train properly can certainly impede this velocity-aiding adaptation. This, of course, is an example specific to baseball pitching, and demands would be different for golfers.
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Cressey’s Favorite Strength Exercises

We see everything at Cressey Performance. While just about 70% of our clients are baseball players, we also have everything from Olympic bobsledders and boxers, to pro hockey players and triathletes, to 69-year-old men who bang out pull-ups like nobody's business. Obviously, certain athletic populations have specific weaknesses that need to be addressed. Soccer and hockey players and powerlifters tend to have poor hip internal rotation. Basketball players don't have enough ankle mobility. Baseball pitchers need to pay more attention to scapular stability, posterior rotator cuff strength, and glenohumeral (shoulder) internal rotation range of motion. Continue Reading...
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The Core: Anti-Rotation

Q: I recently came across an article by Nick Tumminello on tests for dynamic abdominal strength, and the primary focus was sit-ups and reverse crunches.  Given your regard for training the core as an anti-rotator/resistor of lumbar hyperextension, do you have any thoughts on these testing protocols? A: First off, Nick is a brilliant guy with some awesome ideas.  For those who aren't familiar with him, check out his website, PerformanceU.net. Moving on to your question, it is interesting that you would ask about this, as Bill Hartman and I had a good email exchange last week where we were talking about just how "functional" most tests are.  And, more specifically, we were calling into question just how much particular assessments carry over to the real world of injury prevention and performance enhancement. A study from Stanton et al. in 2004 is a great example of the divide between testing proficiency and performance.  As I noted in my e-book, The Truth About Unstable Surface Training, researchers found that six weeks of stability ball training improved core stability in young athletes - as it was measured (in a manner consistent with the training itself).  In other words, this is like saying that bench press training will make you better at bench pressing.  Well, duh!  The more important question, though, is whether or not that bench press performance will carry over to athletic performance.

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And, this is where the intervention in the Stanton et al. study fell short.  While their measure of "core stability" improved, it did not effect favorable changes in running economy or running posture, or modify EMG activity of the abdominal or erector spinae muscles.  In other words, it didn't carry over. A comparable result was seen in a study from Tse et al. in 2005.  After eight weeks of stability ball training in collegiate rowers, while "core stability" (as they tested it) improved, the experimental (core training) group showed no performance improvements over those who did ZERO core training during this time.  And, researcher tested several measures: "vertical jump, broad jump, shuttle run, 40-m sprint, overhead medicine ball throw, 2,000-m maximal rowing ergometer test." So, with respect to your question, I think the question is: do those sit-up and reverse crunch progressions matter for an athlete who spends his/her life in the standing position?  Wouldn't they have more predictive value with respect to performance in a mixed martial arts population that spends a significant amount of time in the supine position in competitive situations?  Interestingly, Nick has extensive experience with mixed martial artists, and that is probably why he's seen such strong predictive value from those tests. Additionally, these issues are worthy of consideration in an athletic population where fatigue is a big issue.  Does an assessment in a rested state necessarily carry over to a situation where movements may change under fatigue?  Bill wrote a great blog on this topic HERE. Food for thought; never take anything at face value.  As with almost everything you'll encounter in the world of fitness, the answer is "maybe" or "it depends."  You have to know how to assess and program accordingly. Maximum Strength Feedback I just got the following feedback on the Maximum Strength program from a trainer who recently completed it: "Body Weight 202--> 207 Bench 305--> 335 Broad Jump 99" --> 104" Back Squat 315 --> 355 Deadlift 335 --> 370 Chin Ups 202+60=262 --> 207+90 = 297 I had two big 'uh-huh' moments when going through this program. (You have been preaching these forever, but it did not truly hit me until the third phase of the program) 1) Improving my ankle and hip mobility was the key to improving my squat and deadlift numbers. 2) Increasing my pulling power was the key to improving my bench press. As a trainer, I had too much pride to ever follow anyone else's program.  I am glad I finally decided to check my ego and follow your program." Pick up your copy of Maximum Strength HERE. New Blog Content It's the Most Wonderful Time of the Year Static Posture Assessment Mistakes: Part 2 Pitchers vs. Quarterbacks vs. Swimmers Random Friday Thoughts All the Best, EC
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Random Friday Thoughts: 4/3/09

Okay, while this is normally RANDOM Friday Thoughts, I think it's important that we get one thing clear up-front... While I may be covering several topics today, in reality, the only thing that warrants any discussion is the Final Four - because UCONN is going to go out and dominate this weekend (and Monday).  This includes the men's and women's basketball teams, cheerleaders, mascots, fans, and hot-dog vendors.

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More of these on the way!

Anyway, let's get to this week's randomness (as if yesterday's wasn't awesome enough)

1. On Tuesday, there was a great guest post from Dan Lorenz on Mike Reinold's blog; it is definitely worth checking out: Low Back Pain and Hip Motion Correlation.  We've really worked in hip internal rotation aggressively over the past year or so, and it's been a huge help for our athletes.  I love this stretch, in particular:

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Of course, hip internal rotation is just one component of a good hip mobility program.  Check out the Magnificent Mobility DVD for more details.

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2.  I've been outspoken in the past about how I think that higher certification requirements - and possibly even mandated licensing - ought to be imposed in the personal training industry.  This article is a great example of why. 3. Can somebody tell me a) why in the world Michael Vick wants to give up a potential return to the NFL to become a construction worker, b) why any construction company would actually hire Michael Vick, and c) why this is even qualifies as news?  It seems like a lose-lose-lose situation, so I'll just drop it. 4. Here is a nice article about Cressey Performance athletes Matt Miller and Jason Roth, both of whom are playing baseball at Northeastern right now. 5. Apparently, age-related mental decline begins as early as age 27.  I turn 28 on May 20 - so I guess you could say that the good news is that this blog will get a lot more interesting once I'm senile (assuming I can even remember the log-in information). 6. I recently received this email before/after report from a happy Maximum Strength reader: "Eric, Thanks for the program.  When I first started lifting July '07, I had two long term goals - 400 lb deadlift by July '08 and 1,000 lb club (squat, deadlift, bench).  Well, here are my results from your program. Broad Jump: 87" to 94" Bench: 205 to 245 Squat: 215 to 265 Deadlift: 305 to 365 Chinups: None. Now 2. Just missed the 3rd. I am 6'4" and had never done one in my life. My weight went from 221 to 237.  I gained an inch in my arms, around the shoulders, and legs. In the end, I went from 725 lbs to 875 lbs; only 125 lbs to go. Thank you! Andy" Pick up your copy of Maximum Strength today! Have a great weekend!
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Turning on the Awesomeness with New CP Gear

(note: this post is sarcastic; don't take me too seriously) There comes a time in every man's life when he realizes that mediocre just isn't going to get it done.  He wakes up in the morning, sleep-walks through the day, and then comes home - only to fall asleep and do it all over again.  There just isn't something that makes him want to jump out of his seat and bust a move to the music of life!

(let it be known that this kid has an invitation to be a fully-covered Cressey Performance scholarship athlete) Not everybody has rhythm like this dude.  So, the rest of us have to look elsewhere to find the mojo that defines our destiny.  Think about some of the greatest television men of our generation... MacGyver could blow stuff up with just paperclips and a teaspoon of barbeque sauce.  Chicks dug him. George Constanza always found the best parking space available.  Always. Chicks dug him. If you really think about it, it comes down to skills.  As Napoleon Dynamite would say, "You know, like nunchaku skills, bow-hunting skills, computer-hacking skills.  Girls only want boyfriends who have great skills." Now, here's a life lesson that is going to be a harsh dose of reality for some of you.  There's a very good chance that you aren't good at anything.  Seriously, you might not have any skills period - and certainly hardly enough to distinguish you from the guy next to you. You're talking to an optimist, though, so I'm not going to dwell on what you do poorly.  Instead, I'm going to help you to look elsewhere to get ahead in the world.  And, that alternative is Cressey Performance's "Girls Will Want to Make Out with You" Majestic Fleece, which is now available for pre-order.

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This is the same kind of fleece that your favorite major league baseball teams wear, and with it, you'll be able to pick up girls like you're a reliever throwing out pick-up lines from the bullpen.  In fact, recent clinical trials have found that wearing CP gear instantly increases one's awesomeness by 57%. These fleeces also protect against sunburns, and can be used as pillows, parachutes, and protective equipment for trapping furry woodland creatures.  These fleeces have changed the lives of countless individuals.  Brian St. Pierre is one such individual:

I couldn't have said it (or read it) better myself, Brian. Amen, brother. From now through next Wednesday only, you can pre-order one of these fleeces for just $54.99 plus shipping.  At checkout, let us know if you want a medium, large, or extra-large.

Click Here to Purchase Using Our 100% Secure Server!

PS - In case you're wondering, these fleeces won't shrink up in the wash - or at the awesome pool parties to which you'll be invited thanks to your newfound awesomeness.

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Static Posture Assessment Mistakes: Part 3

The positioning of the feet in a static posture assessment can tell you a lot, but simply looking without following up won't give you a definitive answer.  The most common postural distortion you'll see is an externally rotated foot position.

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It's common to assume that this is simply a case of an athlete with hips that are stuck in external rotation.  And, in many cases, this is definitely the culprit.  For these athletes, a hearty dose of knee-to-knee stretches will do the trick (along with some stretches for the hip external rotators in a position of hip extension).

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For other athletes, though, this foot position is simply a compensation, as athletes will turn the feet out to compensate for a lack of dorsiflexion (toe-to-shin) range-of-motion.  These athletes need to work hard to improve ankle mobility with a combination of lower-extremity soft tissue work and mobility drills.

For more information on postural assessment strategies, check out the Building the Efficient Athlete DVD set.

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An Easy Way to Rotate Strength Exercises

I've written on numerous occasions about the importance of rotating strength exercises for long-term strength development.  In fact, it's one of the primary features of the Maximum Strength program. One concern that a lot of people have is that with a typical commercial gym set-up, it isn't always easy to rotate resistance training exercises.  These folks don't have specialty bars for lower-body training (giant cambered bar, safety squat bar, trap/hex bar, etc.) or upper body training (multipurpose bar, thick bar, etc.).  Also on the upper-body front, these folks might not have an extra training partner on-hand to hold the boards for board presses. A great, low-priced option that'll allow you to instantly expand your exercise pool is to pick up two pairs of Lynx Grips.

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These implements enable you to instantly change the diameter of the bar to get "improvised" thick bar training.  And, for the ladies out there, they are a lot easier on the hands - a much better choice than wearing gloves.  Lynx Grips are also really useful for those who aren't allowed to use chalk, as their texture can help to improve grip slightly on pulling movements. We use them all the time at Cressey Performance. For more information, check out LynxPT.com.

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21st Century Nutrition: An Interview with Precision Nutrition Creator, Dr. John Berardi

Normally, my newsletters are "hidden" pages available only to our subscribers, but with the content today, I thought I'd open it up to the rest of the world.  After all, it's not like you can just get a rock star like Dr. John Berardi to do an interview for your site.  JB has been a friend and incredible resource to me for almost ten years now, and he's always got great information to share.  So, without further ado, here is EricCressey.com's exclusive interview with Dr. John Berardi: EC: First off, it's hard to believe that over the course of almost 150 newsletters, I never got around to interviewing you.  Thanks for taking the time to jump in on this. JB: Yea, tell me about it.  I've been waiting by the phone for, like, three years now. EC: Well, now that you've gone through all that therapy to get over me neglecting you, we might as well right to it.  To start, fill us in on what you're up to these days.  I know you moved back from Texas to the North Pole a while back, but I'm guessing that you aren't building toys and stuffing stockings all year.  What's new with John Berardi and Precision Nutrition? JB:  Well, although working with high-level athletes is cool and all, when Santa calls for nutrition advice, you drop what you're doing and you head north. In all seriousness, though, I'm actually splitting my time between Austin, Texas and a town called St. Catharines in Ontario.  St Catharines is about 50 min outside Toronto and is basically the Napa Valley of Canada.  The area is a tremendous agricultural gem and because of this, I have a never-ending supply of locally grown produce and wines as well as local, hormone-free, and often grass fed meat.  So now, I've got two great towns to call my home. EC: I hear you.  When I was considering the move to Boston, the lack of grass-fed beef and local wines was a bit of a turnoff, but it was a sacrifice that I was willing to make because I just couldn't wait to sink my life savings into the Big Dig and the most inefficient state government in the United States - but I digress... How about the professional side of things? JB: On the professional side, I just did a tally.  As of last week, the Precision Nutrition community has grown to over 46,000 members in over 97 countries.  I can't tell you how proud I am that we've been able to help out that many people. And beyond this, we've also launched a couple of new programs for members of the community - our Lean Eating Coaching Program and our Clinical Services Program. EC: 97 countries?  Don't you want to just give out a few freebies in a few lesser known African nations to bring it to a cool 100?  I would. Anyway, tell us about these two new things. JB: First, our Lean Eating coaching program.  Over the last few years, we've become coaching experts, working with everyone from recreational exercisers, to folks suffering from cardiovascular disease and diabetes, to multiple Olympic medalists. And as a result of this experience, we've developed intensive group coaching programs for men and for women.  Each coaching participant gets to work with us for 6 months.  And the feedback we've gotten is tremendous - and so are the numbers.  The average fat loss is 2-3lbs per month while following the program! In addition, we're in the process of launching a clinical services suite where we're taking individualization to a whole new level.  Using things like psychometric profiles, wellness-based blood analysis, and nutrigenomics profiling, we're now able to take a peek inside people's psychologies and physiologies to determine the absolute best way to coach them to success.  This is like nothing our industry has seen before and I promise it's going to shake things up quite a bit. EC: Very cutting-edge - but I think that's an adjective we've all come to associate with your name over time.  To that end, I was chatting with a colleague recently and your name came up in the conversation.  I told him that what amazed me was that you have not only taken a seemingly "boring" subject - nutrition - and made it "sexy" and "fun," but have actually done that for close to a decade now.  What's the secret to your success? JB:  Well, thanks for saying that, although I don't know if it's actually true.  However, if it is, it might be because of a few reasons. First, I can't tell you how many "nutrition experts" I've met that wouldn't know a healthy diet if it came up and bit them on the ear.  They may study nutrition.  And they may teach nutrition.  But they don't practice it.  And that's why they all seem to possess the same ability to make nutrition super-boring.  It's not real to them.  They don't live it day in and day out. On the other hand, I actually live the Precision Nutrition lifestyle.  365 days a year, I practice what I preach.  And, I've been doing exactly that for about 20 years now.  Plus, I've worked with a helluva lot of clients, at all levels.  So I pretty much practice nutrition and think about nutrition all the time.  Trust me, it makes a huge difference. EC: I can definitely attest to that.  Like you, I own my own business and have a lot of competing demands in my professional life, so it often seems that there aren't enough hours in the day.  In other words, working efficiently and having energy all the time is of paramount importance.  I've been following your work since the late 1990s and it's not only shaped my own personal nutrition practices, but also those of all of Cressey Performance's clients. JB:  And, you know, the funny thing is this.  When you do what I do, and you've done it for this long, you realize that there are a lot of nuances to eating well.  Sure, there's the what to eat, the when to eat, and the how much to eat.  And these are all very interesting.   But that's only scratching the surface. There's also the psychology of eating, which is quite fascinating.   There are genetic and individual differences associated with how each of us processes and tolerates foods.  And we haven't even mentioned supplements yet.  Nor have we talked about all the great new research that's coming out on food and nutrition every single day!  By exploring each of these very interesting areas, it's pretty easy to keep things fresh, new, and, hopefully exciting. EC: That's a good point. JB: Also, I always try to keep in mind that nutrition in the present deals in generalities.  There are recommended dietary intakes.  There are food pyramids.  There are general calculations for energy intake. However, nutrition is evolving in exciting ways.  It's becoming more individual.  And with blood analysis, genomic profiling, and more in the very near future, we'll be able to prescribe highly individualized nutrition plans for folks based on just a few simple tests. Indeed, the future is really exciting when it comes to nutrition.  And I'm happy that I'm in the prime of my career so I can ride the wave of this new nutrition information and technology. EC: Speaking of "evoluation," you've recently introduced Precision Nutrition: Version 3.0, which piggybacks on the first two installments.  What's new in this version? JB:  As our 46,000 members can attest to, I'm relentless about keeping the Precision Nutrition System, the cornerstone of all of our nutrition recommendations, up to date.

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So, every year or two, we release a new version.  This time, it's our 3rd edition and this edition has improved upon V2 by an order of magnitude.  Now, don't get me wrong, V2 was great.  However, we've completely revised the content, we've added three new manuals/sections, and we've even given the whole project a facelift. As of V3, here's what folks can find:
  • The PN Success Guide
  • The PN Diet Guide
  • The Quick Start Guide
  • The Super Shake Guide
  • 5 Minute Meals
  • The Individualization Guide
  • The Measurement Guide
  • The Plant-Based Diet Guide (Brand New)
  • The Maintenance Guide (Brand New)
  • The Support Guide (Brand New)
In addition, we're now including Gourmet Nutrition V1, the Precision Nutrition Audio Collection, the Precision Nutrition Video Collection, and The Precision Nutrition Online Library.  It's a ton of great stuff.  Indeed, it's everything folks need to know to get the body they want. EC: Absolutely.  Thanks for helping out with the interview; sorry it took so long for us to make it happen! JB:  My pleasure.  Thanks, Eric. To find out more about Dr. John Berardi and his renowned Precision Nutrition System, head on over to PrecisionNutrition.com. Sign-up Today for our FREE Newsletter and receive a detailed deadlift technique tutorial!
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Random Friday Thoughts: 3/27/09

1. I'm feeling good.  It was our quietest week of the  year at CP, so I've actually had a few days to get myself a bit organized.  If this pace keeps up, I might even actually get my voice back by the time 2010 rolls around.  I'm sure I'll be sick of the quiet by next week, but the good news is that there is a lot of baseball to watch, and UCONN is still looking good in March Madness.

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2. Another reason to smile is that we had two high school sophomores (ages 16) hit 89mph readings on the radar gun outside in cold Massachusetts this week.  The best part is that they weren't "everyone throws 90mph on the internet" readings; they were actually legitimate.  It's going to be a fun spring around it; it's always nice to see guys rewarded for their hard work in the off-season. 3. Morgan Alexander - a member of the 2006 Canadian 4-man Bobsleigh team that finished fourth in the Olympics - is in town to train with me this week.  Yesterday, he and I visited CP client Steph Holland-Brodney's third-grade class at a local elementary school.

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On one hand, it fascinated me how brilliant these kids are with respect to working computers; each of them has a laptop at each desk, and they are incredibly proficient.  Then, just as I'm about convinced that the future of America is bright with these kids, autograph time comes.  Obviously, they wanted Morgan's autograph (and he signed a ton), but it never ceases to amaze me that they asked for mine, too.  I signed sneakers, balloons, and note cards - and I'm pretty sure that I devalued them completely (if that's even possible) just with my signature. 4. Anyone who thinks that throwing submarine-style is easier on the arm needs to check out this picture (thanks to Paul Connolly for sending it along).  This is some serious external rotation.

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As you can tell, the real change in his throwing posture comes from the hips and trunk, not so much from the arm.  As such, he'll encounter all the same flexibility deficits that regular pitchers experience if they don't take care of their bodies.

5. The folks at Precision Nutrition published a great article about artificial sweeteners, particularly Splenda.  Check it out: Splenda: Is it Safe?

That's all for today.  Have a great weekend, folks!

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Only Four More Hours…

The "Saving the Shuffler" Sale ends tonight at midnight.  Don't miss out on this chance to get great discounts on great products while helping out a great charity.  You can find more details HERE.
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