Last Saturday night, the power went out at our house thanks to a rare October snowstorm in New England. Expecting it to come back on pretty quickly, I went to bed Saturday night assuming I’d wake up to a normal Sunday morning.
Instead, I woke up and it was 49 degrees in my house. And, that wound up being par for the course through Tuesday at about 4pm. No hot showers, no refrigeration, no coffee in the morning: it makes you realize how much you take some things for granted.
It’s not all that different than what you’ll hear from injured and sick athletes. We always just believe that we’re going to be healthy – and it’s that assumption that leads us to put too much weight on the bar and lift with poor technique, have the extra beer, go to bed an hour later, or make any of a number of other small, but crucial decisions that interfere with our short- and long-term health, and the continuity in our workout "routines."
I wish I’d foam rolled even when I wasn’t in pain.
I wish I’d eaten my vegetables even though I was just trying to shovel in as much calories as I could in my quest to get strong and gain muscle.
These are all things I've heard from injured people. Hindsight is always 20/20.
Some of these decisions are made out of negligence, but often, they’re made simply because folks don’t know about the right choices. I mean, do you think this guy would really continue doing this if he thought it was good for his body?
Nobody is immune to ignorance; we’ve all “been there, done that.”
Almost a decade ago, I had no idea how much soft tissue work, high volumes of horizontal pulling, and thoracic spine mobility drills could do to help my shoulder. It’s why I stumbled through fails attempts at physical therapy with that shoulder back in 2000-2003, only to accidentally discover how to fix it with my own training in time to cancel my shoulder surgery.
Back in that same time period, nobody ever told me how eating more vegetables would help take down the acidity of my diet, or that Vitamin D status impacted tissue quality and a host of other biological functions. I never knew most fish oil products you could buy are woefully underdosed and of poor quality. Now, I crush Vitamin D, fish oil, and Athletic Greens on top of a healthy diet that’s as much about nutrient quality as it is about caloric content and timing.
In short, I didn’t know everything then, and while I know a lot more now, I still don’t claim to have all the answers. Nobody has all of them. So what do you do to avoid taking important things for granted?
Get around people who have “been there, done that.” Ask questions. Follow workout routines they’ve followed, and consult resources they’ve consulted. I touched on this in my webinars last week.
I also discussed this topic in a blog about strength and conditioning program design a while back. The best way to avoid making mistakes and taking things for granted is to be open-minded and learn from other people.
With that in mind, let’s use this post as a starting point. What mistakes have you made when it comes to taking things for granted? And, what lessons have you learned? Post your comments below.
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That said, if you were on the fence, check out this feedback I received from the father of a college pitcher who took a shot on Show and Go this past summer:
"Eric,
"Just wanted to shoot you a breakdown on how my college son took to your Show and Go program with some modifications for baseball specificity. He followed your strength and conditioning program to the “T” and this is where he is after the first seven weeks:
May 16 – Start
Bodyweight: 163lbs
Body fat: 10.0%
Lean mass: 146.68 lbs
July 7 (52 days later)
Bodyweight: 169lbs
Body fat: 9.25%
Lean mass: 153.3 lbs
-Front squat for reps went from 155 lbs to 235 lbs for reps
-Deadlift went from about 205 for reps to 335 for a single
-Dumbbell bench presses for reps went from 55lb dumbbells to 80lb dumbbells
"To me, an untrained eye, it looks like this is great progress and he measurably benefited from it! He looks pretty damn good, too.
"He is about to return for his senior year as a starting left-handed pitcher and plans to continue this workout routine for the entirety of the 16 weeks. We used the Alan Jaeger long toss throwing program and mechanical training from Paul Reddick and Brent Strom and his velocity improved from 78mph to 84-85mph and his breaking stuff are now plus pitches. In my opinion, none of this would have happened your strength training program and mobility drills that allowed him to physically carry his momentum down the bump longer. All-in-all, it was a very productive summer; thanks!"
-Darrell Drake
Don't miss out on this chance to take your game to the next level. Click here to pick up a copy of Show and Go: High Performance Training to Look, Feel, and Move Better!
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When it comes to intermediate to advanced lifters and their weight training programs, they don't just want to get strong; they want to get strongfast.
With that in mind, I'm devoting today's post to some of my favorite strategies to increase strength quickly. I talk a lot about longer-term strength and conditioning strategies, but figured it'd be a good idea to highlight some "quick fixes" today.
1. Warm-up - This seems like a no-brainer, but you'd be amazed at how many people jump right into their weight training program of the day without even getting their body temperature up. It's well documented that performance improves as core body temperature rises. However, as this study demonstrated, even a lowered skin temperature can decrease force output - independent of core body temperature. So, it may be advantageous to start your day's strength training program in long sleeves and remove layers as you go. I prefer to see folks sweating by the time the warm-up ends; set aside at least ten minutes for it so that you can get some foam rolling and mobility drills in.
This is why every training session in Show and Go begins with foam rolling and a dynamic warm-up.
2. Hydrate - You'd be amazed at how many people - both athletes and non-athletes - are chronically dehydrated. Research at my alma mater, The University of Connecticut, demonstrated that dehydration negatively impacted performance - especially on subsequent sets. In other words, dehydrated lifters don't bounce back as quickly between sets. As an interesting aside, everyone on this study was either a classmate or professor of mine; cool (no pun intended) stuff!
Regardless, drink as much as you think you need to drink - and then drink some more.
3. Have Some Caffeine - I don't love the idea of guys crushing energy drinks like the world is about to end and they don't need their adrenal glands anymore, but a little boost here and there can do the trick for a lot of lifters. On the whole, research supports the idea that caffeine improves performance in most scenarios with minimal risk, provided the dose isn't excessive and the individual isn't prone to certain issues (migraines being the one that comes to mind the quickest).
Think of it as a "here and there" boost, but don't assume that you need to crush it to be successful. Many people get enough of it in from drinking coffee in the morning that they're desensitized, anyway. I'd prefer folks drink coffee, anyway, as it's loaded with antioxidants and actually confers more health benefits than folks realize.
4. Firm up your Grip - It drives me bonkers when I see a lifter get all fired up to take a big lift, and then grab the bar with a limp hand. There are times to be gentle - handling puppies, performing surgery, and knitting scarves, for instance - but lifting heavy stuff is not one of those times. A firm grip do so much more than connect you to the bar; it turns on more proximal muscles and gets the nervous system going, as we have loads of mechanoceptors in our hands (disproportionately more than other areas on the body). As an example, physical therapist Gray Cook often cites a phenomenon called "irradiation," where the brain signals the rotator cuff to fire as protection to the shoulder when it's faced with a significant load in the hand, as with a deadlift. Just grabbing onto something get more muscles involved in the process.
5. Tinker with Technique - It goes without saying that just a few subtle strength exercise technique adjustments can make a big difference quickly. Using the deadlift as an example, the few I know that can make a dramatic difference quickly are:
a) bringing the hands in closer (shortens the distance the bar must travel)
b) taking off the shoes, or getting into a pair of minimalist training shoes (also shortens the distance the bar must travel, and puts the weight on the heels, where you want it)
c) spending less time in the bottom position before one pulls (notice in the video below that I get my thoughts together, then dip, grip, and rip; it allows me to get a bit more out of the stretch-shortening cycle at the bottom):
These are just a few coaching cues for a single strength exercise, but there are countless more unique to each individual to help people increase strength quickly.
6. Change the Music - I don't need to cite a study to prove to you that lifting with good music will help your cause, but I will anyway: Music (or the expectation of music) makes cyclist work harder. Cycling isn't lifting heavy stuff, but it goes without saying that my experience has been that folks get strong faster when they've got music playing and lots of energy in the gym.
7. Utilize Post-Activation Potentiation - This is a fancy way of saying that if you lift (or even just hold) a heavier weight, when you subsequently (shortly thereafter) perform a comparable exercise with a lighter weight, it will feel easier. In the research, it works in some scenarios, but not in others (seems to be more effective in the lower body than the upper body). Chad Waterbury covered this concept in some detail HERE, if you're interested in reading more.
These are just seven strategies you can employ in your weight training programs to increase strength transiently, and there are surely many more. By all means, share your top short-term "get strong fast" strategies in the comments section.
Looking for a weight training program where you can best put these strategies in action? Check out The High Performance Handbook.
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I hope you enjoyed the free videos I introduced last week. I got a ton of great feedback from them and I truly appreciate everyone who emailed in and commented on the videos. If you missed them, you can still grab them HERE.
That said, I'm psyched to announce today that until midnight on Friday, October 28, you can get my best-selling product, Show and Go: High Performance Training to Look, Feel, and Move Better at HALF OFF the normal price.
I'm holding this special sale for two reasons. First, it's my way of saying THANK YOU to all the people who took the time to watch my videos and offer their feedback. I know we all have busy schedules with lots of competing demands for our attention, and I appreciate that you take the time to check out my information.
Second, it's World Series time. As you probably know, I am not only a huge baseball fan, but also train over 70 professional baseball players. I like to celebrate the World Series because I love watching it, but also because I know any free time I have now is about to run out, with more and more of our pro guys returning with each passing day. From here on out, it's going to be non-stop training getting these guys ready for the upcoming season.
So, I want you to enjoy what's left of my "down-time" now and save 50% off of a product that truly allows you to step inside the world of Cressey Performance.
As another way of saying thank you, I want to up the ante a little more. Because I know how valuable it is to have your questions answered when you don't understand something or want to make sure you are using a program correctly to get the most out of it, I am going to throw in a free LIVE Question and Answer session for anyone who buys my Show and Go program in the next 24 hours. If you grab a copy before Tuesday at midnight, you (and everyone that does the same) will have access to me, and I'll answer your questions. Off-season training is in full-swing, so I don't have much time and I don't offer this anywhere else, but I always like to reward the people who take action.
If you grab a copy today, you won't just get a huge 50% off discount (my lowest discount ever); you'll also get a Live Q&A session with me. All this is on top of our 60-day money back guarantee, if you aren't satisfied with the purchase (trust me; based on the feedback we've received on this program from people all over the world, you won't be disappointed). Sounds fair, right?
Go right here and claim your copy now: Show and Go: High Performance Training to Look, Feel, and Move Better.
This special 50% off sale on Show and Go ends Friday, October 28 at midnight, but if you want the Live Question and Answer bonus session, you'll need to claim your copy by the end of the day on Tuesday, October 25.
In my years as a coach and a lifter, I've made plenty of mistakes and learned a lot of lessons as a result. Hopefully, this look at my past shortcomings will help you avoid those same mistakes in your training journey. Click here to access the webinar 100% free of charge!
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As I sat down to write this blog, I recalled a quote I heard some time ago, but only with a quick Google search did I discover that it came from Pete Seeger:
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
Seeger might be in his 90s and done singing, this quote definitely still resounds - and will continue to do so - in the field of strength and conditioning, even if that wasn't his intention.
I think one of the reasons it gets us thinking so much is that there really isn't a lot of fine print to read; the strength and conditioning field is still in its infancy, especially since there was very little research in this area before the 1980s. And, just when we think we learn something and publish it in the textbook, we discover that it's completely false (the lactic acid debacle was a great example). Moreover, we're dealing with constantly changing demographics; as examples, obesity is rising dramatically, and early youth sports specialization is destroying kids' bodies and fundamentally changing the way that they develop (examples here and here).
So, it's hard to learn how to do things the right way (or at least head in that direction) when the information wasn't available - and the population to which it applies is constantly changing. It's like trying to change the tire on a moving car - and doing so without having instructions on how to use the jack in the first place.
Moreover, even when the information is out there, we appreciate that no two people respond to the same stimulus in the same way - and my experiences with baseball players with elbow pain serves as a great example. I've seen dozens of post Tommy John surgery athletes in my career. Some start throwing before the three-month mark, and others aren't throwing until six months post-op. Everyone heals differently - and even once they get back to throwing, every guy is unique. Some have more shoulder stiffness than elbow stiffness after the long layoff, where it might be vice versa for other guys. Additionally, many post ulnar nerve transposition pitchers have a lot of elbow stiffness when they return to throwing at 6-12 weeks post-op, while others have absolutely zero complications with their return-to-throwing progression.
If the game is changing, and we never really knew what the game was in the first place - and each person is unique, what do we do?
The only thing we can do is draw on personal experience and the lessons that it's provided to us.
To that end, if you're an up-and-comer in the field, you have to look at continuing education as a multi-pronged approach. You've got to read the textbooks and stay on top of the most up-to-date research, but you also have to be "in the trenches" to test-drive concepts and see how they work.
If you're not in the industry - but want to make sure that you're getting the best possible strength and conditioning programs - you need to seek out expert advice from someone who has "been there, done that." Honestly would you want to be on the table for a surgeon's first surgery? I know I wouldn't.
A final option, at the very least, is to educate yourself fully on how to write your own workout routines. That's one reason why I created two free webinars for you: The #1 Reason You Are Not Making Progress and How to Create a Real Strength and Conditioning Program.
You can check them both out HERE at absolutely no charge. I'd just ask that you help spread the word with a Facebook "like" or comment or "Tweet" if you enjoyed what you saw.
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Change is all around us, and if we're not recognizing that and changing with it, we'll be in a bad position in no time.
It's imminent in the business world, where previous giants Borders and Blockbuster (and a host of other companies) have declared bankruptcy because they couldn't adapt to a changing marketplace.
As the son of a teacher (and now principal), I've watched how my mother has changed education with the introduction of the International Baccalaureate program at my old high school. This program engages students and makes them more aware of the world around them, as opposed to just having them stare at chalkboards and textbooks all the time.
The internet has changed the way shoppers shop, teachers teach, campaigners campaign, and ninjas "ninjer."
Joking aside, change is something that applies to strength training programs as well. In addition to fluctuating training stress and rotating strength exercises, you have to be able to modify a program based on how you feel from day-to-day. When I was younger, I would just barrel through many training sessions even if I didn't feel good - and I'm convinced that this stubbornness not only limited my progress a bit, but also led to some injuries along the way.
Nowadays, I'm older and wiser (and balder), and I listen to my body a lot more. Plus, I'm a much better coach than I was back then, so I know how to make substitutions in strength and conditioning programs to maintain a training effect. Pulled rectus femoris? Go to step-ups because they don't extend the hip and flex the knee simultaneously (as you'd get with a lunge). Shoulder hurts? Try a feet-elevated push-up instead of a bench press, as elevating the feet increases serratus anterior activity and you can draw stability from the floor.
More generally, though, I'm honest with myself about where my life is right now. I'm 31 years old - which is definitely not 21 - and not competing in powerlifting anymore (although that doesn't mean that I'm not still training hard on a daily basis). I have a wife, a dog, a house, a travel schedule, and a ton of stuff going on professionally with training athletes, writing, consulting, and lecturing. In short, there are a lot of competing demands.
What does this mean in the context of my strength training programs? Well, to be straight, the "highs" aren't quite as high, and the lows are actually "lower." Let me explain.
Take this training session, when I warmed up on trap bar deadlifts and felt pretty good, so made the decision to push the envelope a bit. I wound up pulling 700lbs.
As you can see, it came up surprisingly quickly. In years past, I probably would have jumped to 720 for another attempt, or drop back down to 630-650 for some additional singles at a weight over 90% of that day's best lift. I might have even done some backoff sets of 3-4 reps at 600. Instead, I just called it there and moved on to my assistance work, as I was feeling a little banged up and wanted to make sure I still got plenty of quality work in over the course of the rest of my strength training session. That's not to say either of these follow-up approaches would have been the wrong choice; they just weren't the right choice for me on that day. The "high" wasn't so high.
Likewise, when it comes to deloading, I wind up cutting back on things a bit more than I did in the past. In my e-book, The Art of the Deload, I outline ten different methods for deloading in strength and conditioning programs, and nowadays, I tend to go with the most conservative of the bunch.
Some might look at this piece as me telling people how to be soft and do less in their strength training programs. The way I see it, I'm just encouraging folks to train hard, but intelligently, listening to their bodies along the way. Along those same lines, what modifications have you made to your strength training programs as life has gotten busier and you've gotten older? Please post your comments below!
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Today marks Part 2 of this mini-series covering just how much you can learn from looking at an elbow before writing up a strength and conditioning program. In Part 1, we talked about what can be learned from our first potential scenario, elbow hyperextension. Today, we'll focus on the lessons to be learned from three more scenarios.
Full Elbow Extension, Muscular End-Feel - This simply means that you have all your extension and no "empty" end feel; it eases to muscular stretch (of the elbow flexors).
This is probably the most common presentation pattern in the general population, and you can generally expect these folks to respond to need equal amounts of mobility and stability training. More thorough assessments will give you more information on where to focus your efforts.
Incomplete Elbow Extension, Bony End-Feel - These are, in many cases, guys who did not get full elbow extension back following a surgical procedure. Or, it may just be someone with bone spurs on the underside of the joint that interferes with elbow extension.
It's a bold assumption to make, but these individuals are almost always (in my experience) athletes who have profound limitations in other regions, as poor glenohumeral mobility, rotator cuff function, scapular stabilization, thoracic spine mobility, and terrible tissue quality can all contribute to these kind of issues presenting at the elbow. So, when I see and feel an elbow this "gross," I usually know that I have my work cut out for me. Generally, these guys wind up needing a hearty dose of mobility training, soft tissue work, breathing drills, and longer duration static stretching.
That said, with respect to the elbow itself, these guys need to be cognizant of maintaining every little bit they have. If you've got a 10° elbow extension deficit because of bony changes, you can probably get by. However, if you allow that 10° to become 30° because you pile soft tissue shortness/stiffness on top of it, you could be waiting for some serious problems to come around. To that end, I always encourage these guys to get routine soft tissue work and plenty of static stretching in to maintain whatever elbow extension they still have.
Incomplete Elbow Extension, Muscular End-Feel - These guys look very much like our previous category, but the end-feel has much more "give" to it; it's not a "concrete-on-concrete" end-feel. This is a very good thing, as you know you can work to get it back. This athlete, for instance, got 15° of elbow extension back in a matter of a few minutes following a Graston treatment with our manual therapist and some follow-up stretching.
I wouldn't expect him to maintain 100% of those improvements from treatment to treatment, but over the course of 3-4 bouts, he should get to where he needs to be.
Expect to see some of the same things with the rest of the body, as elbow extension deficits rarely occur in isolation. In throwers, they're usually accompanied by poor glenohumeral internal rotation on the throwing side, poor hip internal rotation on the front leg, and a host of other stiffness/shortness issues. In the general population, you see them in people who are locked up all over - especially in people who sit at computers all day long.
That wraps up our look at four elbow presentation patterns and what they may mean for your strength and conditioning programs and corrective exercise approaches. For more information, check out the Everything Elbow In-Service, an affordably priced 32-minute in-service where half of all proceeds go to charity.
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On Tuesday, we had our first ever "Night with the Pros" at Cressey Performance. At the event, 15 of the professional baseball players who train at Cressey Performance in the off-season sat in on a roundtable, answering questions about their careers, long-term developmental approach, college recruiting processes, weekly routines during the season, and a host of other topics. Marlins closer Steve Cishek discussed how he dealt with pressure as a rookie; Indians pitcher Corey Kluber explained why he wound up selecting a smaller D1 program over the baseball "powerhouses;" Royals reliever Tim Collins threw a live bullpen for the crowd and talked about his rise to the big leagues against all odds, and New Balance Baseball was there to provide some sweet prizes and showcase some of their great products.
Even with 15 players on the panel, no two stories were alike; everyone has had a different path to success. Accordingly, when it came time to do my live demonstration, I wanted to emphasize the unique nature of every arm - and how a quick elbow assessment can provide quite a bit of information about what you need to do for a whole-body strength and conditioning program. More than anything, for a bit of "shock value," I used the elbow of one of our pro guys who came to use following a Tommy John surgery where he didn't get all his extension back during his rehabilitation. In speaking with a few of the young attendees the following day, seeing a 25-degree elbow flexion contracture with a "zipper" scar along the medial side was a big eye opener that they needed to be serious about arm care.
We can use the Beighton scale to assess for both generalized congenital laxity and specific laxity at a joint. The screen consists of five tests, four of which are unilateral:
1. Elbow hyperextension > 10° (left and right sides)
2. Knee hyperextension > 10° (left and right sides)
3. Flex the thumb to contact with the forearm (left and right sides)
4. Extend the pinky to >90° angle with the rest of the hand (left and right sides)
5. Place both palms flat on the floor without flexing the knees
So, at the end of the day, you can score up to nine points on the screen if you are ultra-lax. This would be something you'd certainly find more often in women than in men, and the incidence of laxity is going to be higher in sports like swimming, baseball, gymnastics, and tennis (that can benefit from increased range of motion) than it is in football, hockey, etc; it's just natural selection at work, to some degree.
That said, I mentioned earlier that the elbow assessment alone - which, in my eyes, is the quickest and easiest of the bunch - can tell you a ton about what your priorities are going to be when writing a strength and conditioning program. There are really four scenarios that I come across on a weekly basis. For the record, describing joint end-feel in the rehabilitation community is much more elaborate (and specific to each joint) than I make it out in these examples; I just want them to be user-friendly for the lay population. I'll describe the first scenario, Elbow Hyperextension, in today's piece, and come back tomorrow to cover the rest.
Usually, elbow hyperextension has a very soft or "empty" end-feel - as if the forearm could just pop off if it was pulled into further hyperextension. When I see this, I know that there is a very good chance that this individual will have a high Beighton score and I won't have to do much (if any) stretching for him whatsoever - especially in the upper body (you can expect to see upwards ot 200° of total motion at the shoulders, too). Of course, I'll follow up with additional specific and general screens to determine whether this hypermobility characterizes the elbow, upper extremity, or entire body.
Generally, these individuals need more stabilization exercises - so a hearty dose of strength training is in order. Unfortunately, many people like to stick to what they are good at doing, so it's not uncommon at all to see folks with raging congenital laxity going to yoga class after yoga class, wondering why their backs still hurt. It's simply because they're taking an unstable body into end-ranges of motion over and over again. I think specific yoga exercises have outstanding benefits for specific people, but those with congenital laxity need to approach them with caution. And, certainly, trying to turn young gymnasts into human pretzels probably isn't a great idea for long-term health; for every Olympian, there are 10,000 kids with stress fractures in their spines.
That said, if you have someone who presents with a high Beighton score, but still doesn't move well, there are four likely scenarios, in my opinion.
First, and most obviously, there can be an injury that doesn't become symptomatic until they weight bear. Refer out if that is the case.
Second, they can be "grossly" unstable and simply need familiarization and strengthening in the movements you're teaching them. Just because someone is lax enough to be put in the bottom position of a lunge doesn't mean that they'll have adequate joint stabilization to hold that position. As I've written previously, you need adequate stiffness at adjacent joints to allow each joint to move optimally.
Third, they can have breathing issues (those who live in anterior pelvic tilt and rib flair are examples) or soft tissue restrictions (not as likely, but it does happen). These issues might not present with a Beighton score alone, because people can "fake" joint ROM in a passive sense when they are relaxed enough. As an example, I've seen folks with outstanding abduction range-of-motion who are fibrotic soft tissue messes where the adductors insert on the pubis. I'll always go to breathing and soft tissue work well before I go to stretching with these folks.
Fourth, I've seen quite a few folks with hypermobility everywhere except their ankles. It could be because we have absolutely destroyed feet and ankles over the years with high-top sneakers, high-heel shoes, and ankle taping. It could also be protective spasming from a previous ankle sprain that wasn't rehabilitated properly. Or, it could be that folks have shifted their center of gravity so far forward (due to the aforementioned postural distortions) that they simply can't shut off their plantarflexors. So, it's up to you to determine if things are short (measure passive dorsiflexion or do a wall ankle mobility test) or stiff (provide a counterbalance - such as a goblet squat - to see if dorsiflexion increases).
As I mentioned earlier, this is just one of four scenarios that I commonly see when I first look at an elbow. Be sure to check out Part 2, where I introduce the other three and outline the implications of your findings on strength and conditioning program design.
In the meantime, for more information on assessing and managing the elbow, I'd encourage you to check out the Everything Elbow In-Service. In this 32-minute in-service, I cover everything from functional anatomy, to injuries, to injury mechanisms, to strength training program modifications. There are valuable lessons for both those in the baseball world as well as those who don’t have any interest in baseball. It's affordably priced at just $12.99 - and half of all proceeds go to charity.
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