Home Posts tagged "Noah Syndergaard"

Game-Planning for the Glute-Ham Raise

Today's guest post comes from Cressey Sports Performance - Massachusetts Director of Performance, John O'Neil.

Today, I'm gong to be covering a few ways to progress the glute-ham raise (GHR). We use GHR variations for hypertrophy and injury prevention, as they are a good supplementary exercise to a lifting and/or sprinting program. These variations are a nice replacement for people who struggle to do a GHR well, or, people looking for variety in a program. These variations are heavily impacted from our good friends at Resilient PT, so be sure to check them out on Instagram at @resilientPPT!

1. Glute Ham Raise ISO Hold

-Muscle Action: Isometric Hamstrings, Glutes
-Purpose: Create context for other exercises that require a the ability to create posterior pelvic tilt using your feet (i.e., deadlifts, RDLs, etc..)
-Degree of Difficulty: Beginner
-Common Rep Scheme: 3-5 reps x 5-10seconds, or, minimal reps for long duration breaths
-Common Error: Don’t set up too far away, and don’t expect to cover too much ground

2. GHR Hip Extension
-Muscle Action: Isometric Hamstrings, Eccentric to Concentric Glutes
-Purpose: Create context for hip hinging by driving your feet into the pad as you descend and ascend. Additionally, work on syncing upper and lower half tension needed on a deadlift variation.
-Degree of Difficulty: Beginner -> Intermediate
-Common Rep Scheme: 6-10 Reps
-Common Error: Don’t go for speed. The goal is to feel tension throughout the movement. Additionally, make sure to achieve full hip extension at the top of the movement.

3. GHR Razor Curl
-Muscle Action: Eccentric -> Concentric Hamstrings, Isometric (mid-range) glutes
-Purpose: Hamstring hypertrophy. By avoiding full hip extension, the stress of the activity is placed purely on the hamstrings.
-Degree of Difficulty: Advanced
-Common Rep Scheme: I’ll typically program this as an RPE. For example, if I write 9 RPE, it’s assumed that you go 1 rep shy of technical failure. Other ways to write this include (Max – 1) or 1 Rep in Reserve (RIR). Take this close to failure to make it a hypertrophy focused exercise. I’ve seen an athlete go from 3 reps in week 1 to 17 in week 3, so, don’t assume one rep scheme for a 4-week block.
-Common Error: Don’t go for speed on the eccentric, and really reach your body out into full knee extension to assure that you hit the distal fibers of the hamstrings. Also, don’t cheat it by coming up into hip extension at the top and keep the tension.

4. GHR Waterfall
-Muscle Action: Eccentric -> Concentric Hamstrings and Glutes
-Purpose: Hamstring and glute hypertrophy.
-Degree of Difficulty: Intermediate -> Advanced. Slightly easier than the razor curl for two reasons – one, the eccentric is with gravity, and two, achieving full hip extension at the top gives you a moment of releasing tension from the hamstrings.
-Common Rep Scheme: Same as the razor curl. Typically better formatted as an RPE or RIR.
-Common Error: Don’t rely on momentum to bounce out of the bottom. You want to feel your feet leading the movement from the bottom of the motion.

5. Decline, Incline, Band-Assist, Band-Reach, Load

If you want to make any GHR variation easier, decline the machine (elevate the front). To make it harder, incline the machine (elevate the back). Depending on the machine, you might be able to fit a band behind the back and either hold it or wrap it around your body to unload the bottom of the motion and provide more of an elastic component upon the return to the top.

To make the motion harder, adding a banded reach or adding load (holding a weight or using a weighted vest) will add to the eccentric stress and make the concentric motion more difficult. 

About the Author

John O'Neil (@ONeilStrength) serves as Director of Performance at Cressey Sports Performance-MA. You can contact him by email at joh.oneil@gmail.com and follow him on Instagram

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The Best of 2019: Strength and Conditioning Videos

With my last post, I kicked off the "Best of 2019" series with my top articles of the year. Today, we'll highlight the top five videos of the year.

1. Glute-Ham Raise with Banded Reach

If you've followed this blog for any length of time, you'll know that I'm a big fan of training the posterior chain and also working on getting serratus anterior firing to improve scapular upward rotation. So, you can imagine how excited I am to present to you a video that hits both. Mets pitcher Noah Syndergaard offered a great demo: 

2. Subscapularis 101

The subscapularis is the largest of the four rotator cuff muscles, but it might also be the most misunderstood. This excerpt from my Sturdy Shoulder Solutions resource will bring you up to speed on it.

3. 1-leg Dumbbell Pullover - The 1-leg dumbbell pullover is a nice variation on a classic. It’ll add a rotary stability challenge to what is normally considered an upper body and anterior core drill. I’m using this variation a bit more in the late offseason (with throwing volume and intensity ramping up), as you can get a good training effect with less external loading.

4. Half-kneeling Cable Lift with Flexion-Rotation Hold

The half-kneeling cable lift w/flexion-rotation hold is a new variation on an old drill, and we've been implementing it quite a bit with athletes this year. It's a creation of CSP-FL co-founder and pitching coordinator Brian Kaplan.

5. Landmine Squat to 1-arm Press

It's not secret that I love landmine presses, and this is a great progression. This drill fits well as a first exercise on a full body day and pairs well with horizontal or vertical pulling. I really like it late in the offseason when we’re trying to keep sessions a bit shorter and get extra bang for our training buck. I’d do sets of 3-5 reps per side.

I'll be back soon with the top guest posts of 2019!

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CSP Elite Baseball Development Podcast Giveaway

I'm really excited to kick off the Elite Baseball Development Podcast later this week. Before I do, though, I thought I'd put together a collection of sweet giveaways to celebrate the occasion. This will also serve as your first chance to get on the announcement list for when new podcasts are released. You'll just need to enter your information below. Only email address is required; you'll be emailed the access link right away (be sure to check your junk mail folder): 

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As for the giveaways, to start, everyone will receive free access to my 35-minute presentation, Hip Shoulder Separation in Rotational Athletes: Making Sense of the Thoracic Spine. I delivered this presentation to a packed house at Pitchapalooza in December of 2018, and it's yours free when you opt in.

To sweeten the deal a bit more, we'll be randomly drawing winners from newsletter subscribers and Retweets to receive:

A "retired" CSP-used med ball with tons of MLB autographs: Max Scherzer, Miles Mikolas, Noah Syndergaard, Steve Cishek, Sam Dyson, Logan Morrison, Lance Lynn, among others!

An autographed Corey Kluber New Balance cleat

An autographed Noah Syndergaard ball

Two customized Lumberlend batmugs

Three Cressey Sports Performance shirts

Two pairs of New Balance Minimus 20v7 (you pick the color)

One Free Access to the Jaeger Sports Complete Competitor Package (includes Year-Round Throwing Manual, Thrive on Throwing Video, Lower Body & Core Workout, Mental Training Book, and a J-Band)

Winners will be selected and notified on Thursday. Sorry, but you must be located in the US to have items shipped to you. Here's that subscription box again:

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We're looking forward to delivering many entertaining and educational podcasts very soon!

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Strength and Conditioning Stuff You Should Read: 2/25/19

I hope you had a great weekend. Here's a little strength and conditioning content from around the 'Net to get your week started on the right foot:

Mastering the Basics MUST Precede Embracing a Specific Methodology - John O'Neil is our Director of Performance at Cressey Sports Performance - MA, and with that role, oversees our internship program. In this article, he discusses a trend he's observed in up-and-coming coaches. This is one of the most important articles I've read this year.

15 Static Stretching Mistakes - This is one of my most popular articles of all-time, and I wanted to reincarnate it from the archives in light of a conversation I had the other day.

The Top 19 Nutrition Myths of 2019 - The crew at Examine.com never disappoints, and this article is no exception.

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Exercise of the Week: Glute-Ham Raise with Banded Reach

If you've followed this blog for any length of time, you'll know that I'm a big fan of training the posterior chain and also working on getting serratus anterior firing to improve scapular upward rotation. So, you can imagine how excited I am to present to you an exercise of the week video that hits both. Thanks to Mets pitcher Noah Syndergaard for the demo: 

I like this exercise as a first or second assistance exercise on a lower body day, or as part of a full body day. I love it when the late offseason rolls around and athletes have built up a solid foundation of strength, and are ready for more advanced arm care progressions. It's a game changer if you have an athlete who is heavily lordotic (arched back) with downwardly rotated/depressed shoulder blades and a flat thoracic spine (upper back). Enjoy!

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Strength and Conditioning Stuff You Should Read: 4/27/18

It's a rainy day in Massachusetts - which is the perfect time to compile some recommended reading for the week. Check it out:

Diagnosis and Treatment of Movement Impairment Syndromes - I'm throwing this one in there because it's probably been the single most influential book on my development as a coach. It was first published 17 years ago, but I still finding myself referencing it regularly - including this week. If you're in the fitness or rehabilitation worlds, give it a read.

Behold the Transformation of Noah Syndergaard - This was an excellent Sports Illustrated article that took a look at the pitch selection modifications that Cressey Sports Performance athlete and Mets pitcher Noah Syndergaard has made over the years.

Are Health and Aesthetics Mutually Exclusive? - A question I got this week reminded me of this blog I wrote back in 2014, so I thought I'd bring it back to the forefront.

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On the left, you’ll see one of the biggest mistakes we see with the landmine press: the scapula (shoulder blade) dumps forward at the bottom position - and it winds up setting an individual up for not being able to upwardly rotate the scap during the pressing phase. 🤔 In the position of “elbows close to the side,” you’re right in the line of pull of the lats and pec minor, which both directly or indirectly oppose upward rotation and good overhead motion. These suckers like to turn on and stay on. 👎 With that in mind, getting the elbow off the side can be a game changer for driving good scapular motion around the rib cage. Note how much “cleaner” the shoulder blade moves in the video on the right. A cue i like on this front is to “draw half of the letter U.” 👍 Thanks to @lala_salt for the Stella demos! #cspfamily

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Strength and Conditioning Stuff You Should Read: 3/26/18

Here's a little recommended strength and conditioning reading to kick off your week!

My 5 Least Favorite Coaching Cues - As always, here's some great stuff from Mike Robertson. Sadly, I used to make all these mistakes myself!

20 Random Things I've Learned from Being a Pro Level Strength Coach - I thought this was an awesome look into professional sports from former Lakers strength and conditioning coach Sean Light.

New Training Program for Syndergaard - Here's a MLB.com feature for which I was interviewed. We discussed changes to Noah Syndergaard's offseason program.

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Random Thoughts on Long-Term Fitness Industry Success – Installment 9

It's been a while since I posted a new installment on this series, so here are two thoughts that have been rattling around my brain on the business side of fitness.

1. It takes time and many exposures to build top of mind awareness and, more importantly, trust.

I had a chat with one of our free agent minor league baseball players a few weeks ago. He moved down from New Jersey a few months ago to train with us all offseason.

Two years ago, his agent encouraged him to check Cressey Sports Performance out. He didn’t act.

Then, he played with one of our guys in independent ball and again heard our name, but didn’t follow up on it.

Later, he heard my name mentioned twice on the Tim Ferriss Podcast. While intrigued, he still didn’t act.

Then, last summer, he read the New York Times article about our work with Noah Syndergaard, and he finally reached out.

 

This #tbt is a video of alternating serratus slides on the @trxtraining suspension trainer, with a great demo from #mets pitcher @nsyndergaard. Some thoughts: 1️⃣One of the things we worked a lot on with Noah this offseason was differentiating between glenohumeral (ball on socket) and scapulothoracic (shoulder blade on rib cage) movement. Most pitchers get too much motion from the upper arm, and not enough from the shoulder blade. Notice how the scapula upwardly rotates around the rib cage - which takes stress off the front of the shoulder. 2️⃣ serratus anterior also helps to drive some thoracic flexion in a throwing population that often presents with a flat/extended thoracic spine (upper back). 3️⃣in a general sense, you could call serratus anterior the “anti-lat.” The latissimus dorsi drives a gross extension pattern and can be heavily overused in throwers; the serratus anterior works in opposition (scapular upward rotation, intimate link with the anterior core, accessory muscle of exhalation). 4️⃣add a full exhale at the “lengthened” position on each rep 5️⃣you could’ve observed the shoulder blades better if he was shirtless, but I figured Thor has already hit his weekly quota for shirtless social media cameos.😜 👍💪#cspfamily

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Top of mind awareness isn’t enough anymore. People need to know, like, and trust you. And it takes longer than ever to get to that trust point. I recall hearing that the law of repeated exposures used to be seven interactions with a marketing message. Now, it’s probably a lot more.

If you want to be perceived as a go-to expert in your chosen field, it’s not just enough to do a good job. People need to be made aware that you’re doing a good job from a number of different angles; you have to make your expertise easier to perceive.

2. Don’t compare apples and oranges in the fitness industry (or any industry, for that matter).

As you probably know, we have Cressey Sports Performance facilities in both Hudson, MA and Jupiter, FL. The systems and overarching approach to coaching are very comparable – especially because I spend part of the year at both locations – but there are actually many differences between the two facilities.

Our professional baseball clientele comprises a larger portion of our yearly revenues in Florida, whereas Massachusetts derives more from high school athletes (especially because the high school offseason is longer in a warm weather climate).

Our Massachusetts facility is larger because we have to do more throwing and sprinting inside during the winter. Conversely, Florida weather allows us to do more of this work outside.

We have different staff members at each location. They have unique expertise and personalities.

CSP-MA opened in 2007, and CSP-FL opened in 2014. Massachusetts is a more “mature” business, which gives us a better picture of norms that allow us to compare how things are progressing from year to year.

I could go on and on about the difference, but the important takeaway is that if I sometimes struggle to compare two facilities with virtually the same name and training philosophy, why should you ever compare yourself to another gym?

What Mark Fisher Fitness has to pay for rent in New York City far exceeds what a personal trainer with a small studio in Alabama would have to pay.

Ben Bruno can train a lot more celebrities in Hollywood than a trainer can in North Dakota.

Gross revenues for a giant commercial gym in San Francisco are going to be substantially higher than what a semi-private operation in Minnesota can take in. Meanwhile, the owner of the MN facility might actually make more money and sleep better at night than the owner of the big box gym.

The point is to have a filter when you look at all the “success” you see around you in the fitness industry. There are gyms grossing millions of dollars that are scraping to get by, and others that only do a small fraction of that amount while having a huge community impact – and allowing a fitness entrepreneur to live the life he wants.

Just like you would never encourage your clients to compare themselves to other clients, supermodels, or professional athletes, you shouldn’t compare yourself to any other trainer, business, or facility. All that matters is that when you compare yourself to what you were days, weeks, months, and years before, you’ve progressed.

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Strength and Conditioning Stuff You Should Read: 3/10/18

Here's a special Saturday edition of Stuff to Read!

Bought-In - I posted a guest blog from Brett Bartholomew earlier in the week in light of the release of this new coaching resource from him. I've since had a chance to spend some time going through it, and it's been excellent. I'd highly recommend you check it out if you'd like to delve more into the coach-athlete relationship and optimizing adherence from your athletes.

EC on the Physical Preparation Podcast - It's been over a year since I joined my good friend Mike Robertson on his podcast, so we have plenty of good stuff to catch up on.

The Right Way to Stretch the Pecs - I saw someone really cranking on a pec stretch the other day, and it reminded me of this article I wrote for T-Nation nine years ago. The content still applies, even if I'm getting really, really old.

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This #tbt is a video of alternating serratus slides on the @trxtraining suspension trainer, with a great demo from #mets pitcher @nsyndergaard. Some thoughts: 1️⃣One of the things we worked a lot on with Noah this offseason was differentiating between glenohumeral (ball on socket) and scapulothoracic (shoulder blade on rib cage) movement. Most pitchers get too much motion from the upper arm, and not enough from the shoulder blade. Notice how the scapula upwardly rotates around the rib cage - which takes stress off the front of the shoulder. 2️⃣ serratus anterior also helps to drive some thoracic flexion in a throwing population that often presents with a flat/extended thoracic spine (upper back). 3️⃣in a general sense, you could call serratus anterior the “anti-lat.” The latissimus dorsi drives a gross extension pattern and can be heavily overused in throwers; the serratus anterior works in opposition (scapular upward rotation, intimate link with the anterior core, accessory muscle of exhalation). 4️⃣add a full exhale at the “lengthened” position on each rep 5️⃣you could’ve observed the shoulder blades better if he was shirtless, but I figured Thor has already hit his weekly quota for shirtless social media cameos.😜 👍💪#cspfamily

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Strength and Conditioning Stuff You Should Read: 10/24/17

Happy Tuesday! We're a day late with this recommended reading/listening/viewing list, as yesterday was a crazy one in light of the High Performance Handbook sale and a full day of evaluations at Cressey Sports Performance. Then, we wrapped up the day with our annual "Night with the Pros" event.

CSP Fall Seminar Live Tweeting - Frank Duffy was kind enough to live Tweet our annual fall seminar on Sunday, and you can see the "play by play" at this link.

A Roundtable of Rants - This was a compilation of responses from a collection of T-Nation contributors in response to the question, "What's pissing you off right now in the world of fitness or lifting?" As you'll see, my answer was in stark contrast to the rest of panel.

19 Ninja Tricks to Help Your Write Better Training Programs - Mike Robertson provided some outstanding lessons in this podcast. Any coach can benefit from listening to it!

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LEARN HOW TO DEADLIFT
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