Home Posts tagged "Mike Reinold"

Strength and Conditioning Stuff You Should Read: 7/13/18

Happy Friday the 13th! Hopefully none of this recommended reading is bad luck.

ASMI Injuries in Baseball Course - Mike Reinold just put this great course on sale, and it's an absolute steal compared to what you would have had to pay to travel and attend it. There's some excellent information from some of the top baseball sports medicine professionals in the world, so I'd call it "must watch" for anyone who trains or treats baseball players. It's on sale for 50% off through this Sunday (the discount is automatically applied). You can check it out HERE.

The 11 Best Books for Smart Meatheads - T-Nation pulled together this compilation of reading recommendations from several of its contributions. My recommendation was (without hesitation) Legacy

Make the Back Squat Feel and Look Better - This was an outstanding guest post from Dr. Nicholas Licameli for Tony Gentilcore's site. It's a longer read, but well worth it, as it's super thorough and links out to some good additional reading/viewing.

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I used my last set of pull-ups the other day as a tutorial on one of the most common mistakes I see. 👇 Compare the first four reps (correct) with the last four reps (intentionally incorrect). 🤔 You'll notice that on the good ones, there is good scapular movement on the rib cage through upward and downward rotation, and no forward head posture. The elbows don't dive behind the midline of the body, either. 👍 On the last four reps, notice how the elbows dive back and the scapula "dumps" forward into anterior tilt. This puts a lot more stress on the front of the shoulder. Additionally, this goes hand-in-hand with the head jutting forward (upper cervical extension). This faulty head/neck/scapula positioning under load is one reason why you'll frequently see people tweak their necks doing pull-ups. 👎 Pull-ups can be an amazing exercise, but just make sure 1️⃣the neck is in neutral; 2️⃣the shoulder blades are rotating up/down and not tilting forward/back; and 3️⃣the elbows aren't shooting too far back.👏#cspfamily #sturdyshouldersolutions

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The Best of 2017: Product Reviews

To wrap up my “Best of 2017″ series, I’ll highlight the top product reviews I did at this site in the last year. Here they are:

1. Complete Sports Conditioning - This resource from Mike Boyle is top notch, and he does a great job of simplifying complex topics for up-and-coming strength and conditioning coaches. Since it was the most popular product I reviewed this year, I reached out to Mike to see if he'd be up for running a quick promo sale for my readers, and he kindly agreed. From now through January 3, you can get $100 off on the resource. No coupon code is needed; just head HERE.

2. American Sports Medicine Institute Injuries in Baseball Course - Mike Reinold compiled this great list of webinars from accomplished surgeons and rehabilitation specialists to create an excellent sports medicine resource for those in the baseball world.

3. L2 Fitness Summit Video Series - Dean Somerset and Dr. Mike Israetel released this video of a one-day seminar back in November, Dean offers a nice glimpse into some assessment components that go beyond typical movement screens, and Mike's presentation on hypertrophy mechanisms and strategies was insightful as well. These are some seemingly minimally-related topics, but they did a good job of pulling everything together.

Also in 2017, the Cressey Sports Performance team released CSP Innovations. This resource highlighted a collection of different topics from the CSP staff, so there's something for everyone at a price much cheaper than attending a seminar.

We're back to the regular EricCressey.com content this week. Thanks for all your support in 2017!

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Making Sense of Bad Rehab and Fitness Advice

"Don't assume; it makes an ASS out of U and ME." It's one of the most hackneyed expressions of all time, but it's a lesson many folks in the fitness industry - and casual observers to this industry - will never seem to learn. Assuming an exercise or methodology will help or hurt someone is one of the biggest mistakes I see across all training programs. Perhaps the most readily apparent example is in individuals with back pain.

“Your back hurts? You should try yoga.”

“Back pain? Just give up squats and deadlifts and only do single-leg work instead.”

"Your low back is cranky? Try McKenzie press-ups and it'll fix you right up."

You know what? I’ve seen people whose back pain got considerably worse when they took up yoga. I’ve also seen people whose low backs feel better when they avoid single-leg work and stay with bilateral exercises like the deadlift. And I've seen extension-intolerant individuals integrate McKenzie press-ups on a friend's recommendation and flare up their symptoms.

That doesn't mean any of these recommendations are inherently bad, or that the ones giving the recommendations aren't well intentioned. It's just that you're going to a podiatrist to get dental advice; it isn't a qualified recommendation, nor is it backed by a solid sample size of success.

Sometimes, the exercise selection is the problem (the wrong yoga poses).

Other times, it’s the technique is the problem (your squat form is horrific).

Occasionally, the timing is the problem (disc pain is worst first thing in the morning, so it's probably not the time to test out deadlifting for the first time in six months.

Often, the volume is the problem (maybe it would have been good to run 1/2 mile pain-free before trying to jog ten miles).

Rarely does an entire discipline (ALL of yoga or ALL of strength training) need to be contraindicated.

We need to avoid assuming that all back pain is the same and instead dig deeper to find out what works for each individual. The same can be said for shoulders, hips, knees, ankles, necks, and just about every other musculoskeletal malady we encounter. Good assessment and a solid library of knowledge from which to draw both help to solidify recommendations as sound.

 

Here, we basically have a missing infraspinatus. That's your largest - and likely most important - rotator cuff muscle. It's secondary to a suprascapular cyst. I usually see 1-2 of these in professional pitchers each offseason, and while most are usually completely asymptomatic, it has a dramatic impact on the way we approach their offseason arm care programs. We want to them to REMAIN pain-free. 😮 Here, we also have a friendly reminder of why you should always, always, always do upper extremity assessments shirtless (or in a tank top/sports bra, with females) if you deal with overhead athletes. 🤔 Never miss a big rock with your assessments. Know your population. #cspfamily #shoulderhealth #shoulderpain #rotatorcuff #SportsMedicine

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Injuries and conditions are usually very multifactorial. We rarely hurt simply from an isolated traumatic incident; rather, it's the accumulation of various aberrant movements over the course of time that bring us to a symptomatic threshold. And that's why we need to build broad skillsets that encompass assessments, programming strategies, coaching cues, and an appreciation for how all the pieces fit together in determining whether someone hurts or not.

That's what Mike Reinold and I aimed to do with our Functional Stability Training resources; give both rehabilitation specialists and strength and conditioning professionals the tools they need to help keep people healthy - or, in the clinical sense, help them get healthy in the first place. This four-part series is on sale for 25% off through Cyber Monday at midnight; for more information, check out www.FunctionalStability.com.


 

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Strength and Conditioning Stuff You Should Read: 11/20/17

I hope you had a great weekend. Before I get to the recommended reading for the week, I wanted to give you a heads-up that with it being Thanksgiving week, we're kicking off our Black Friday/Cyber Monday sales early so that you have an entire week to take advantage of them. From now though Monday, November 27, you can get 25% off on any (or all) of the Functional Stability Training resources from Mike Reinold and me. You can check them out at www.FunctionalStability.com. No coupon code is necessary.

6 Principles to Improve Your Coaching - Speaking of Functional Stability Training, here's an excerpt from the latest offering on this front, FST: Optimizing Movement.

NFL Teams Address Fatigue Factor - We've worked a lot with Fatigue Science to monitor sleep quantity and quality with our athletes, and this article goes into detail on how they're impacted NFL teams as well.

Why We Use End-Range Lift-off - Cressey Sports Performance coach Frank Duffy discusses how to build active control of your passive range of motion.

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Strength and Conditioning Stuff You Should Read: 6/19/17

I hope you all had a great Father's Day! It was my third one as a Dad, and I was fortunate to get in some reading and viewing during nap time so that I had material for this week's recommended resources! Check them out:

ASMI Injuries in Baseball Course - Mike Reinold just made this great course available online, and it's an absolute steal compared to what you would have to pay to travel and attend it. There's some excellent information from some of the top baseball sports medicine professionals in the world, so I'd call it "must watch" for anyone who trains or treats baseball players. It's on sale for $100 off through this weekend.  

Why are there so many MLB hamstrings injuries? - Lindsay Berra of MLB.com tackled this big injury topic with some help from Cressey Sports Performance - Florida's co-founder, Shane Rye.

4 Ways to Build Confidence for Powerlifting - I loved this article from Tony Bonvechio, who works with the women's powerlifting team at CSP. So few people pay attention to the mental side of lifting success, but this article delves into it nicely. I'll add another recommendation to go with it: Rookie Reminders is an interview withs several successful powerlifters on all the things to remember before your first meet. Picking the brains of those who've competed before you is one more way to build confidence in this regard. 

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Strength and Conditioning Stuff You Should Read: 3/31/17

It's almost MLB Opening Day, which is just about my favorite "holiday" of the year. With that in mind, Mike Reinold and I decided to put our Functional Stability Training products on sale for 20% off. Using the coupon code MLBFST, you can pick up the individual components or get an even bigger discount on the entire bundle.

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This sale runs through Monday at midnight; head to www.FunctionalStability.com to take advantage of it.

Good vs. Bad Stiffness - With FST on sale, I thought it would be a good time to "reincarnate" this webinar except from my presentation in the Optimizing Movement component. Relative stiffness is an important concept for all fitness and rehabilitation professionals to understand.

Cryotherapy Doesn't Work - This was an excellent post from Dean Somerset on the topic of icing. It's a great follow-up to the two-part series Tavis Bruce authored up for us last year, too, so be sure to check those out: Cryotherapy and Exercise Recovery: Part 1 and Part 2.

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Work, Sleep, Family, Fitness, or Friends: Pick 3 - This was an interesting article at Inc.com on the topic of balancing life's demands. It resonated with me because it was another good reminder that it's our job as fitness professionals to make people realize they CAN still be fit even if they don't have a ton of time. And, fitness might be a great avenue through which to spend time with family and friends, so it can "check a few boxes" in folks' busy lives.

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Strength and Conditioning Stuff You Should Read: 2/15/17

It's been an exciting and busy week, thanks to the launch of the new Minimus 20v6 Cressey Trainer coinciding with the last week of the Major League Baseball off-season.

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I'm happy to report that the shoes have sold really well - to the point that we're already sold out in several sizes. With that in mind, there are still some options for you to get them:

1. If you're looking for international shipping, Eastbay.com is your best bet. They should be making the shoe available on their site either today (Wednesday) or tomorrow.

2. If you're in the U.S. and your size is already sold out HERE at New Balance's website, Eastbay.com is also your best bet.

3. If you're in Canada and your size is already sold out HERE at New Balance's Canadian site, you can try SportChek.ca or Eastbay.com.

Now that all that is out of the way, let's get to this week's content!

Meet the First Performance Coach to Get His Own Signature Training Shoe - This article at Stack.com takes a look at the design process behind the new Minimus 20v6 Cressey Training sneaker.

As Spring Training Begins, Pitchers Enter Tommy John Danger Zone - Along with Alan Jaeger and Mike Reinold, I was interviewed for this USA Today article on the spike in injuries seen during spring training each year. 

Power Development for Powerlifters - This is an excellent post from Cressey Sports Performance coach Tony Bonvechio. I wish I'd had it back in the early 2000s to help my bar speed along, as it took me a few years to figure out that getting faster was a key to getting stronger for me.

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Shoulder Health: Fine-Tuning Full Can Technique

The "full can" exercise is a popular shoulder prehabilitation/rehabilitation exercise of which I'm not super fond for a number of reasons. That said, if folks are going to utilize it, I think it's important that they understand exactly how to perform the exercise and where they should feel it. Check out today's video to learn more:

Speaking of shoulder performance, I'm excited to announce that Optimal Shoulder Performance - Mike Reinold and my first collaborative product - is now available for the first time as a digital resource. To sweeten the deal, you can get 20% off by entering the coupon code 20OFF at www.ShoulderPerformance.com through the end of the day Sunday.

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Strength and Conditioning Stuff You Should Read: 11/22/16

Yesterday was a busy travel day for our family as we headed up to Massachusetts for Thanksgiving week, so this list of recommended reading comes a day late. It turned out well, as I updated the list with a few articles that were just posted yesterday.

Before we get to the reading list, though, I wanted to give you two quick reminders:

1. Our Black Friday sale is currently taking place. You can get 20% off on a bunch of my products using the coupon code BF2016. Click here for more information.

2. My 30 Days of Arm Care series is also ongoing. You can see all these videos (currently on day 9) via the hashtag #30DaysOfArmCare on both Twitter and Instagram

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Now, we're on to the content...

30 Seconds of Undivided Attention - I'd argue that this might be the single most important blog many novice trainees can do to take their strength and conditioning results to the next level. The ability to "flip the switch" and train hard is essential - and it's one reason why so many individuals make huge strides when they get in the right training environment. Huge thumbs up to CSP coach Tony Bonvechio for pulling this together.

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3 Reasons Athletes Get Injured - Mike Robertson delivered some great stuff in this week's article. Injuries are multifactorial, but Mike hits on some of the big rocks in this one.

How to Quite Weakend Overeating - Krista Scott-Dixon wrote up this outstanding practical article for Precision Nutrition just in time for the holidays.

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Today is Day 5 of #30DaysOfArmCare. Thanks to #Brewers prospect Monte Harrison for his help with this demo. Key takeaways: 1. Optimal scapular (shoulder blade) function is dependent on appropriate core positioning. Doing arm care with poor core positioning is like trying to shoot a cannon from a canoe. 2. As the arms go overhead, the lats are put on stretch - and the challenge to the anterior core and scapular upward rotators increases. 3. You need strong lats for a variety of athletic endeavors - including throwing - but you also need to be able to tone them down when they aren't needed. Follow #30DaysOfArmCare and @cresseysportsperformance for more tips to keep throwing arms healthy. #cspfamily #armcare #baseball #mlb

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Random Thoughts on Sports Performance Training – Installment 19

It's time for the June installment of "Random Thoughts on Sports Performance Training."  With the introductory sale on Functional Stability Training: Optimizing Movement ending on Sunday at midnight, I'm going to use this post as an opportunity to highlight one of the key concepts that resounds throughout the product: relative stiffness.

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1. All successful coaching hinges on relative stiffness - whether you're aware of it or not.

I first came across the concept of relative stiffness in reading Shirley Sahrmann's work. This principle holds that the stiffness in one region (muscles/tendons, ligaments, or joint) has can have a functional impact on the compensatory motion at an adjacent joint that may have more or less stiffness. You'll also hear it referred to as "regional interdependence" and the "joint-by-joint" approach by the FMS/SFMA and Mike Boyle, respectively.

For those who do best with examples, think of lower back pain in someone who has an immobile thoracic spine and hips. They don't move through these regions (excessive stiffness), so the lumbar spine (insufficient stiffness) just compensate with excessive motion. Likewise, a female soccer player with insufficient "good stiffness" in the hip external rotators and hamstrings might be more likely to suffer an ACL injury, as this deficit allows excessive motion into knee valgus and hyperextension.

This is why a knowledge of functional anatomy is so key for strength and conditioning coaches. Every cue you use is an attempt to either increase or decrease stiffness. When you hear Dr. Stuart McGill say, "lock the ribs to the pelvis," he's encouraging more (anterior) core stiffness. When you hear "double chin," it's to increase stiffness of the deep neck flexors. When you ask an athlete to take the arms overhead during a mobility drill, you're looking to decrease stiffness through the lats, thoracic spine, pec minor, etc. - and increase stiffness through the scapular upward rotators, anterior core, deep neck flexors, etc. 

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In short, absolutely everything we do in training and in life is impacted by this relative stiffness.

2. Remember that elbow hyperextension doesn't only occur because of joint hypermobility.

I've written frequently about how elbow hyperextension at the top of push-ups is a big problem, especially in hypermobile athletes who may be more predisposed to the issue. Typically, this is simply a technique issue; you tell athletes to stop doing it, and they do.

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However, this doesn't mean that they'll automatically correct the tendency on other movements - like catching a snatch overhead, or throwing a baseball. It's when we look at the problem through a larger lens that we realize there is a big relationship to a lack of scapular motion. If you don't have enough good stiffness in serratus anterior to get the scapula to "wrap" around the rib cage and upwardly rotate, you'll have to go elsewhere to find this motion (elbow hypermobility). This is why I'm a huge stickler for getting good scapular movement on the rib cage - and the yoga push-up is a great way to train it. Think "more scap, less elbow."

3. If you want job security, become a hip surgeon.

The other day, I was speaking with a good friend who works with a lot of strength competitors - powerlifting, Olympic lifting, and Crossfit - and he made a comment that really stood out to me: "I'm seeing uglier hips than ever - even with females."

This has some pretty crazy clinical implications. Most females of "strength sport competitor age" have quite a bit of natural joint hypermobility, so they typically present with excellent hip range-of-motion prior to the age of 40. Even females who sit at computers all day rarely present with brutal hip ROM before they're middle-aged. What does this tell us? We have a lot of females who are developing reactive changes (bony overgrowth = bad stiffness) in their hips well too early, and when they later add increased ligamentous stiffness and a greater tendency toward degenerative changes (both normal with aging), we are going to see some really bad clinical hip presentations.

As an aside, it’s widely debated whether those with femoracetabular impingement (FAI) are born with it, or whether it becomes part of “normal” development in some individuals. World-renowned hip specialist Marc Phillipon put that debate to rest with a 2013 study that examined how the incidence of FAI changed across various stages of youth hockey. At the PeeWee (10-12 years old) level, 37% had FAI and 48% had labral tears. These numbers went to 63% and 63% at the Bantam level (ages 13-15), and 93% and 93% at the Midget (ages 16-19) levels, respectively. The longer one played hockey, the messier the hip – and the greater the likelihood that the FAI would “chew up” the labrum.

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Source: Lavigne et al.: http://www.ncbi.nlm.nih.gov/pubmed/15043094

So, whether it's strength sport athletes, hockey players, or some other kind of athlete, if you want job security, become a hip surgeon - and expect to do a lot of hip replacements in 2040 and beyond. There's a good chance these folks will need multiple replacements over the course of their life, too, if the longevity of the hardware doesn't improve before then. The same can probably be said for shoulders, too.

How does it relate to relative stiffness? Once you've used up all the "bad" stiffness you can acquire - muscles, tendons, ligaments, and joint - there's a good chance that you'll have beaten at least some structure up enough to warrant a surgery.

Wrap-up

I could go on and on with other examples of relative stiffness in action, but the truth is that they are countless - and that's why it's so important to appreciate this concept. To that end, I'd highly recommend you check out Mike Reinold and my new resource, Functional Stability Training: Optimizing Movement. It's on sale at an introductory $30 off discount through this Sunday at midnight.

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