Show and Go: High Performance Training to Look, Feel, and Move Better - This was obviously my biggest project of 2010. I actually began writing the strength and conditioning programs and filming the exercise demonstration videos in 2009, and put all the "guinea pigs" through the four-month program beginning in February. When they completed it as the start of the summer rolled around, I made some modifications based on their feedback and then got cracking on writing up all the tag along resources. Finally, in September, Show and Go was ready to roll. So, in effect, it took 10-11 months to take this product from start to finish - a lot of hard work, to say the least. My reward has been well worth it, though, as the feedback has been awesome. Thanks so much to everyone who has picked up a copy.
Optimal Shoulder Performance - This was a seminar that Mike Reinold and I filmed in November of 2009, and our goal was to create a resource that brought together concepts from both the shoulder rehabilitation and shoulder performance training fields to effectively bridge the gap for those looking to prevent and/or treat shoulder pain. In the process, I learned a lot from Mike, and I think that together, we brought rehabilitation specialists and fitness professionals closer to being on the same page.
Why President Obama Throws Like a Girl - A lot of people took this as a political commentary, but to be honest, it was really just me talking about the concept of retroversion as it applies to a throwing shoulder - with a little humor thrown in, of course!
Overbearing Dads and Kids Who Throw Cheddar - This one was remarkably easy to write because I've received a lot of emails from overbearing Dads asking about increasing throwing velocity in their kids.
What I Learned in 2009 - I wrote this article for T-Nation back at the beginning of the year, and always enjoy these yearly pieces. In fact, I'm working on my 2010 one for them now!
The Skinny on Strasburg's Injury - I hate to make blog content out of someone else's misfortune, but it was a good opportunity to make some points that I think are very valid to the discussion of not only Stephen Strasburg's elbow injury, but a lot of the pitching injuries we see in youth baseball.
Surely, there are many more to list, but I don't want this to run too long! Have a safe and happy new year, and keep an eye out for the first content of 2011, which is coming very soon!
I made an effort to get more videos up on the site this year, as I know a lot of folks are visual learners and/or just enjoy being able to listen to a blog, as opposed to reading it. Here are some highlights from the past year:
The Absolute Speed to Absolute Strength Continuum - Regardless of your sport, there are valuable take-home messages. I just used throwing velocity in baseball pitchers as an example, as it's my frame of reference.
Should Pitchers Overhead Press? - This was an excerpt from Mike Reinold and my Optimal Shoulder Performance seminar (which became a popular DVD set for the year).
Shoulder Impingement vs. Rotator Cuff Tears - Speaking of Mike, here's a bit from the man himself from that seminar DVD set.
Thoracic and Glenohumeral Joint Mobility Drills - The folks at Men's Health tracked me down in the lobby at Perform Better in Providence and asked if I could take them through a few shoulder mobility drills we commonly use - and this was the result.
Cressey West - This kicks off the funny videos from the past year. A few pro baseball players that I program for in a distance-based format created this spoof video as a way of saying thank you.
Tank Nap - My puppy taking a nap in a provocative position. What's more cute?
Matt Blake Draft Tracker - CP's resident court jester and pitching instructor airs his frustrations on draft day.
1RM Cable Horizontal Abduction - More from the man, the myth, the legend.
You can find a lot more videos on my YouTube page HERE and the Cressey Performance YouTube page HERE.
A New Paradigm for Performance Testing - This two-part feature was actually an interview with Bioletic founder, Dr. Rick Cohen. In it, we discuss the importance of testing athletes for deficiencies and strategically correcting them. We've begun to use Bioletics more and more with our athletes, and I highly recommend their thorough and forward thinking services.
A New Paradigm for Performance Testing: Part 1A New Paradigm for Performance Testing: Part 2
I already have a few series planned for 2011, so keep an eye out for them! In the meantime, we have two more "Best of 2010" features in store before Friday at midnight.
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This is one of life’s most cruel jokes. With age comes wisdom (hopefully) and reflection. I often think about going back and changing certain things that happened in my past and how the outcome would have been so different.
I never would have stolen that cop car…
I never would have married a stripper…
I never would have pulled out my own tooth with a pair of pliers…
You know, stuff like that.
When you’re drunk and are hopped up on GHB, you do crazy things. Things that you want to take back; if you could just remember them.
You can’t change the past, you can just move forward, continue to educate yourself and not make the same mistakes again.
Training is the same way. I’m sure if you look back at the stuff “you used to do” in the weight room you’d probably laugh. And that is a good thing. You had to start there to get to where you are now. Progression and working to always be better is the key to success.
I’m no different. I’ve made many mistakes in the weight room not only with my training but the programs of my athletes. I’ve done things that worked and some things that didn’t work. But I kept learning. I kept going to seminars. I kept corresponding with other coaches in the industry. And I got better and learned a few things along the way. Here are a few of those innovations that I know will help you reach your goals in the gym.
Flow is the New Warm-up
Gone are the days of just hitting a few arm crosses and jumping jacks before your workout. Other staples like bodyweight squats and lunges, while very effective, aren’t really time efficient. Also, do they hit every articulation of the lower body for a complete prep?
Imagine this flow:
bodyweight squat => lunge forward right leg => fall into glute stretch
push back to lunge on the right leg => back to bodyweight squat
Repeat on left leg
Or how about this:
inchworm => push-up => push-up plus => inchworm back - Repeat
Now you’re getting the idea. Fast, efficient and encompassing as many movements as possible.
Stiffie or Softie?
When I say stiffie or softie, are you thinking about that Jimmy Johnson commercial for ED? I am! Man his hair is so cool.
We both should be thinking about some of the “tools” we use in the gym. Some tools or implements just aren’t the best choices for certain individuals when performing certain exercises.
Let’s talk about broomsticks. How do we use them? Two immediate examples are broomstick dislocates and broomstick wall squats. Both are great movements to open up the shoulders, chest and upper back as well as the wall squats drilling good squat form. But is the broomstick really the best tool for the job?
When we are talking about individual differences, limitations and mobility, no, it is not. I want you to think about replacing the broomstick with an elastic band.
The elastic band is perfect because it adjusts; it stretches and relaxes according to the individuals limitations. It does NOT force the lifter or athlete into a movement pattern. As the lifter hits a limitation the band stretches and allows the movement to continue while dynamically stretching the limitation. Overhead wall squats with elastic bands are great too for all the same reasons. You’ve probably abandoned dislocates because of how bad they feel with a broomstick. Try out these new variations and you’ll feel the difference.
Learn from my mistakes and continue to evolve with your training. This will ensure you continue to progress and bring efficiency into your workouts. No one wants to spend hours and hours in the gym. But when you are in the gym, you need to most bang for your buck and these new variations will help.
Innovations and versatility like this are what make my new product, Accelerated Muscular Development 2.0, a complete training system. Unlike most programs, it doesn’t just provide 12 weeks of workouts and leave it at that. In addition to giving you two 12 week programs, I also show you how to create your own programs moving forward – which puts you in a position to innovate for yourself and build your own programs.
Years and years of trial and error have led to the creation of the AMD 2.0 program template. It breaks the workout down into its essential components (most programs are missing these pieces) so that each section has its own priority and its own focus. From there, it is very simple. In fact, once you see the template and apply it to your first workout, you will never forget it. It is so easy. And like I said, I have been training for many years and have done a lot of things wrong. I really feel like AMD 2.0 is the next step because anyone can apply the template to whatever program they are on. So as you progress and finish the AMD workouts, you can repeat them or use the template with any program you want to try.
The AMD 2.0 template incorporates soft-tissue work, dynamic warm-ups, the primary workouts, core training and finally a rehab component. If you have purchased other programs, you’ll probably have noticed that you received the primary workouts ONLY. Unfortunately, this isn’t the right way to train. You must prepare your body to workout. Coming into the gym from the car after a long day and not warming up will always have a negative impact on your ability to move, train to your potential and remain injury free over the long term. There is a definite flow to a good workout and if you know how to do it, you can actually cut your workout time down significantly. We are going for high impact and short duration workouts. No one wants to spend 4-5 days a week in the gym with 2 hour workouts. With AMD you’ll have 3 training sessions a week lasting 45min to 1hr. Get in the gym, kill it and get out.
For more information – and a big introductory discount (this week only) with lots of bonuses – check out Accelerated Muscular Development 2.0.
