It goes without saying that some of the absolute posterior rotator cuff exercises are cable external rotation variations.
Unfortunately - as you may have inferred from the title of this post - not everyone has access to a cable column or functional trainer where exercises like this can be performed. To that end, I thought I'd devote today's post to a few exercises one can substitute to get a very similar training effect without cable access.
Option 1: Elbow-Supported DB External Rotation
This movement parallels that of the cable option, but all you need is a dumbbell and something to prop your upper arm. The only downside is that the resistance just isn't as "continuous" throughout the range of motion - but it's still a good option.
Options 2 and 3: Horizontal Abduction Variations
While the recruitment patterns aren't going to be exactly the same, it's safe to say that you're getting almost all the same benefits when you do horizontal abduction work as with true external rotation work (and likely a bit extra scapular stabilization benefits). Two variations I like:
Prone Horizontal Abduction off Table
Side-Lying Horizontal Abduction (I like to load this one up more eccentrically and focus on really controlling the load on the way down)
Option 4: Side-Lying External Rotations - arm abducted 30 degrees
This movement might not be the most "specific" of all rotator cuff exercises because of the position in which it occurs, but it does give you the best posterior cuff EMG of just about any drill. We use it a ton, especially in those who may have pain with positions requiring more shoulder elevation.
These drills are just the tip of the iceberg in terms of the modifications you can use - and, indeed, what should comprise a comprehensive shoulder health program. However, they should be enough to help you work around the lack of a cable in your resistance training arsenal.
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!
As you probably know, when I come across high-quality products that I really enjoy that I think will be a good fit for my audience, I am thrilled to be able to write up thorough reviews for you. This way, it not only gives some love to these products’ deserving creators (and learn myself!), but also gives you more background to make sure that it’s a good fit for you if you opt to purchase it.
To that end, I wanted to use today's post to highlight the top seven products I reviewed in 2010. Considering that I receive literally dozens of products in the mail each year to review (I still have a stack left to cover), these represent not just the cream of the crop, but the ones where I actually had the time and inclination to write something up. Check them out by category:
For the Fitness Professionals:Muscle Imbalances Revealed - This set of six webinars can be viewed conveniently from the comforts of your own home. No travel or shipping charges to ruin your day! Check out my review Product Review: Muscle Imbalances Revealed.
The Single-Leg Solution - Mike Robertson is a great friend of mine - but that's not the only reason I liked this product. It was very thorough, well-researched and written, and offered some excellent coaching cues that any fitness professional would be wise to study up on. My review is The Single-leg Solution: Detailed Product Review.
Movement - I just realized that I never got around to writing up a review of this great book from Gray Cook, but that doesn't mean that it wasn't an excellent read. I HIGHLY recommend it.
For the Fat Loss Enthusiasts (then again, can you really be enthusiastic about having to lose fat?):
Body of Fire - This fat loss resource from Chad Waterbury was great for the masses - especially if you only have minimal equipment at your fingertips. I loved the focus on movement rather than just crazy high volume training. Check out my interview with him: Waterbury on Why Most Fat Loss Plans Fail Miserably - and a Better Approach.
That wraps it up for the best of 2010 product reviews; hopefully you can reward yourself with some late holiday shopping by picking up one or more of these items; you won't regret it. I'll be back tomorrow with the best videos of 2010.
This wraps up a four part series on key points to consider and techniques to utilize for correcting bad posture. In case you missed them, check out the previous three installments of this series:
Strategies for Correcting Bad Posture - Part 1Strategies for Correcting Bad Posture - Part 2Strategies for Correcting Bad Posture - Part 3
We'll pick this up with tips 13-16.
13. Look further down the kinetic chain.
I spent much of the last installment discussing the role of the thoracic spine and glenohumeral joint in distorting upper body posture. However, the truth is that it goes much further down than this, in many cases, and isn't quite as predictable. As the picture below shows, a posteriorly rotated pelvis (swayback posture - third from left)) can kick off a nasty thoracic kyphosis, but an excessively lordotic posture (second from left) can do the exact same thing; it really just comes down to where folks compensate.
In the swayback posture, we see more flexion-based back pain (in addition to the classic upper body injuries/conditions), whereas the lordotic posture kicks off extension-based back pain. Stretching the hip flexors a ton will help the lordotic folks, but usually have minimal effect for the swayback folks. So, you really have to assess the hips individually and contemplate how they impact what goes on further up.
Likewise, you can look even further down the chain. Overpronation at the foot and ankle kicks on excessive tibial and femoral internal rotation, which encourages more anterior pelvic tilt - which goes hand-in-hand with a lordotic posture. Further up, we may compensate for this lordosis by getting more kyphotic to reposition our center of mass and remain "functional" and looking straight ahead.
14. Get ergonomic...conservatively.
While some ergonomic adjustments to your work station can be extremely valuable, simple modifications often yield the quickest and most profound results. I've known folks who have gotten symptomatic relief by going to a standing or kneeling desk to get away from extended periods of time in hip flexion - and by getting the computer screen up to eye level.
Likewise, I always remind people that the best posture is the one that is constantly changing. So, regardless of how "correct' your posture may be, it should always be a transient thing.
If you're doing the program, chance are that you've noticed that there are quite a few unilateral upper body strength exercises - often one in each upper body training session. The reason is pretty simple; you train thoracic rotation and scapular protraction/retraction on each and every rep.
If we are doing thoracic mobility work and lower trap/serratus anterior activation drills in our warm-ups, this is a perfect opportunity to create stability within that new ROM and solidify the neural patterns we've hoping to establish (and get an added core training benefit). You simply can't get this with bilateral exercise, particularly in a supine (bench presses) or prone (chest-supported rows) position.
16. Add range of motion - not just load - to your weight training program.
This note is one that anyone with a decent power of observation could make. Walk in to any gym, and notice the people with the absolute worse posture as they go through their workout routines. What do they do?
They move as little as possible on every single rep. They squat high, don't go anywhere near the chest on bench presses, or just make up "strength exercises" that amount to violent spasms. And that's just the ignorant folks.
Among advanced lifters, you'll see a lot of folks with terrible shoulder mobility and posture sticking with board presses and floor presses (which are certainly justified in limited volumes at specific training times), and doing rows with crazy heavy weights that force them to substitute forward head posture in place of anything even remotely close to scapular retraction.
In short, these folks keep working to add load, when they really should be maintaining or even lowering the load while adding range of motion to their weight training programs.
Wrap-up
Hopefully, this series brought to light some concepts that you can put into action right away. Down the road, I may "reincarnate" this series as I think up some more strategies - or based on reader feedback. Are there other areas you'd like covered? If so, post in the comments section and there may be a Part 5 afterall!
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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.
This is the third installment of my Correcting Bad Posture series. In case you missed the first two installments, you can check them out here:
Strategies for Correcting Bad Posture: Part 1Strategies for Correcting Bad Posture: Part 2
Today, we pick up with tip #9...
9. It's not just the strength exercises you perform; it's how you perform them. Often, people think that they just need to pick a bunch of "posture correction" exercises and they'll magically be fixed. Unfortunately, it's not that simple, as making corrections takes time, patience, consistency, and perfect technique. As an example, check out the following video of what some bad rows often look like in someone with a short pec minor, which pulls the coracoid process down and makes it tough to posteriorly tilt and retract the scapula. The first substitution pattern you'll see (first three reps) is forward head posture replacing scapular retraction, and the second one (reps 4-6) is humeral (hyper)extension replacing scapular retraction.
Ideally, the chin/neck/head should remain in neutral and the scapula should retract and depress in sync with humeral movement.
Of course, these problems don't just occur with rowing motions; they may be seen with everything from deadlifts, to push-ups, to chin-ups. So, be cognizant of how you're doing these strength exercises; you may just be making bad posture worse!
10. Get regular soft tissue work. I don't care whether it's a focal modality like Active Release, a mid-range modality like Graston Technique, or a more diffuse approach like general massage; just make sure that you get some sort of soft tissue work! A foam roller is a good start and something that you can use between more targeted treatments with a qualified professional. A lot of people really think that they are "breaking up scar tissue" with these modalities, and they certainly might be, but the truth is that I think more of the benefits come from altering fluid balance in the tissues, stimulating the autonomic nervous system, and "turning on" the sensory receptors in the fascia.
11. Recognize that lower body postural improvements will be a lot more stubborn than upper body postural improvements. Most of this series has been dedicated to improving upper body postural distortions (forward head posture and kyphosis). The truth is that they are always intimately linked (as the next installment will show) - however, in the upper body, bad posture "comes around" a bit sooner. Why?
We don't walk on our hands (well, at least not the majority of the time).
Joking aside, though, the fact that we bear weight on our lower body and core means that it's going to take a ton of time to see changes in anterior pelvic tilt and overpronation, as we're talking about fundamentally changing the people have walked for decades by attempting to reposition their center of gravity. That's not easy.
So why, then, do a lot of people get relief with "corrective exercises" aimed at bad posture? Very simply, they're creating better stability in the range of motion they already have; an example would be strengthening the anterior core (with prone bridges, rollouts, etc.) in someone who has a big anterior pelvic tilt and lordosis. You're only realigning the pelvis and spine temporarily, but you're giving them enough time and stability near their end range to give them some transient changes. The same would be true of targeted mobility and soft tissue work; it acutely changes ROM and tissue density to make movement easier.
Long-term success, of course, comes when you are consistent with these initiatives and don't allow yourself to fall into bad posture habits in your daily life. In fact, I have actually joked that we could probably improve posture the quickest if we just had people lie down between training sessions!
12. Add "fillers" to your weight training program. Mobility drills aimed at correcting bad posture are often viewed as boring, and in today's busy world, they are often the first thing removed when people need to get in and out of the gym quickly. To keep folks from skipping these important exercises, I recommend they include them as "fillers." Maybe you do a set each of ankle and thoracic spine mobility drills between each set of deadlifts (or any strength exercise, for that matter) - because you'd be resting for a couple of minutes and doing nothing, anyway. These little additions go a long way in the big picture as long as you're consistent with them.
I'll be back next week with Part 4 of the Correcting Bad Posture series.
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Retail stores have "Black Friday" and online retailers have "Cyber Monday" for their holiday sales at this time of the year - but I've never been one to go with tradition - or party for just a day when I can party for an entire week. So, I created my own week-long sales event that will help to wrap up "No Shave November."
I'm calling it 'Stache Bash 2010 - because I'll soon be rocking a mustache to round out the week (and drive the ladies wild). As of right now, I'm just rocking the Circle Beard (moutee) - and while it's not a hit with my wife, our puppy doesn't seem to mind, as evidenced by his nap on the couch with me during football on Sunday afternoon!
Here's how it'll work...
Each day, I'll rock a new facial hair with a new one of my products on sale at a hefty discount.
With each day, I'll also provide some new content to go along with these sales promos.
My products will go on sale Tu (today), We, Th, Fr, Mo, and next Tu - which means that the weekend is open. With that in mind, I've reached out to a few friends to see if they'd make their top-notch products available to my list at solid discounts on Sa and Su - so don't forget to check back in over the weekend.
I've sequenced all of this so that if you do opt to purchase multiple products, they'll ship in the most convenient and affordable way possible (i.e., Building the Efficient Athlete, Magnificent Mobility, and Assess & Correct will all be on sale together).
I'll leave each item on sale for 48 hours, as I know a lot of folks are in different time zones and may read this blog a day or two late.
The month will wrap up with me turning in my man card to be clean shaven once again on November 30.
So, without further ado, let's kick this sucker off with a 30% off deal on The Truth About Unstable Surface Training. This e-book has helped to clarify the role of instability training for a lot of folks in our industry, but what many people don't realize is that it goes into great depth with respect to strength exercise progressions for training enthusiasts who may be outside the fitness profession. You can click HERE to purchase directly or click HERE for more information. Just enter the coupon code STACHE to apply the discount at checkout.
“I used to advise trainers and other strength professionals that they must always continue to develop themselves and continue their education by reading every book and article and attending every seminar – but I was wrong. My advice now is to be very selective with the resources you seek out and the research and products you obtain. There is so much misinformation in the fitness industry and so much junk on the internet that it’s easy to be misguided.“So what is the right information? Without hesitation, I can say anything from Eric Cressey. His e-book, The Truth About Unstable Surface Training, is no exception. Learn how unstable surface training originated in a rehabilitative setting and led to one of the biggest controversies in the fitness industry today. I was honored to get a first look at this resources. It was not just the literature review, studies, strength exercise demonstrations and progressions that were eye-opening; it was the practical applications. As always, Eric provides a thorough explanation of complex ideas.“If you’ve ever found yourself – or come across someone – using the term “functional training,” you absolutely must buyThe Truth About Unstable Surface Training right now!“Jim Smith, CSCS
Author, Combat Core: Advanced Torso Training
Again, that coupon code is STACHE and is good through tomorrow (Wednesday) at midnight.
Today's guest blog comes from current CP Intern Conor Nordengren.
During one of my recent morning drives to Cressey Performance, I was listening to the radio when I heard one of my favorite songs from my youth: “Don’t Sweat the Technique” by Eric B. and Rakim.
As I was fist-pumping (a la Tony Gentilcore), I realized that I had never actually paid attention to the lyrics of the song. Mid fist-pump, I put my hand down so I could listen closely to the words. After hearing the chorus, I was shocked: “Don’t sweat the technique?” Really? In my sudden state of anger and disbelief, I came to another realization: this must be why Eric hates rap!
Ever since that morning commute, the word “technique” has been stuck in my mind. More specifically, how it pertains to strength and conditioning and just lifting weights in general.
One of the first things I learned when I began my internship at CP was the importance of proper technique. This often neglected aspect of training is constantly stressed here. Eric, Tony, and Chris are always out on the floor coaching, cueing, and correcting technique. When us interns aren’t scheduling Eric’s next seaweed body wrap at the spa or picking up Tony a tall, iced peppermint white chocolate mocha espresso (with extra sprinkles) from Starbucks, all of our time is spent out on the floor actively coaching as well.
The great thing about CP is that everyone who trains here is aware of the importance of proper technique, too. Many times, I’ll be out on the floor and a client will come up to me and ask me to watch their form on a certain strength exercise. I’ve had this happen with athletes who are in middle school, to pro baseball guys who are veterans of CP, and also with those so-called “weekend warriors.” I have to admit, I love it when this happens! This means that the client is not only cognizant of the importance of technique, but is looking to improve upon or maintain their technique; it also tells me that they truly care about their training and their goals.
The other week, a younger CP athlete was doing a set of pull-throughs with less than stellar technique. As Chris quickly came to the rescue, I listened in to what he was saying and I came away with one of those “Ah-ha!” moments along with a great quote to remember. Chris said, “Right now, we really need to focus on technique; we have plenty of time to get you strong.” A lot of young kids or beginners who are fairly new to lifting weights will sometimes have the tendency to want to use too much weight on their exercises. While they are still learning and improving upon their form, putting too much weight on the bar can prove to be injurious. This can be a problem for even the more experienced lifter if they are losing focus on their technique. Whether you are picking up a weight for the first time or you’ve been lifting for many years, you need to constantly be aware of your form. When you enter the weight room, leave your ego at the door because technique is far more important than the amount of weight you can lift. The cool thing is, as your form becomes very good, your chances of progressing faster and lifting more weight become greater. And don’t worry, no informed lifter is going to think you’re a “girly man” if you take some weight off the bar to work on your technique.
Competitive powerlifter Chad Aichs wrote an article last month about constantly “hammering” technique. Now, Chad has been lifting for a long time and is one of the strongest guys in the world (2733 total in the squat, bench, and deadlift). Suffice it to say, when Chad’s talking, I’m listening. According to him, technique must be the foundation of everyone’s training program. When you begin your workout, from your warm-up to post-workout stretching, you should strive to perform every movement with picture-perfect form. During our staff lifts at CP, we’re always watching each other’s lifts and giving each other feedback when necessary. While this usually consists of Eric yelling at Pete from across the gym telling him that his form is about as good as a brain-dead, overweight, arthritic donkey, that’s beside the point.
The lesson here is that I’m lifting with some of the most knowledgeable, experienced coaches out there and they’re still critiquing each other’s form. In other words, you are never too experienced to not monitor and improve your technique. Holding yourself to high standards when it comes to technique keeps it in check and allows you to put your body in its strongest, safest position to lift the most weight and stay injury-free. If you train alone and don’t have an experienced eye to watch your form, try to video yourself performing a certain lift. This way, you can self-correct your technique and/or post it online to have others chime in on what you may need to improve upon. I know that may sound a little extreme to some of you, but if you’re serious about your training, it may be necessary for you to get better and make progress toward your goals.
While striving for perfect form is great and very important, I agree with Bret Contreras’ application of the 80/20 Principle when it comes to technique. Basically, your form should never break down more than 20%. This 20% serves as a bit of a leeway that is necessary for lifters to make progress and get stronger. On a scale of 0 to 10, 0 being horrendous and 10 being perfect, at the very least you want to score an 8. However, an 8 should only be allowed on heavier sets that are more challenging. All other sets, including warm-ups and the initial working sets, should be 10’s. I’ve seen Bret’s theory in play in my own training. During a recent trap bar deadlift session, I set out to perform 5 sets of 5. I was feeling good that day, so I decided to increase the weight for my last working set. My first 3 reps were 10’s, but during my last 2 reps, I lost a bit of the tightness in my back, and would’ve characterized them as an 8 or a 9. Even though my form was not completely perfect, it was not a significant break down that would put me at a great risk of injury. Always be aware of your technique, but don’t obsess about it to the point where you’re limiting your progress. On the other hand, don’t be too careless where you’re putting yourself at a heightened risk for injury; a.k.a. don’t be this guy (and I’m not just talking about his hair):
Improving your form and keeping certain cues in mind is not an easy thing. There are several things to remember regarding technique while executing a given lift, and at times, it can seem overwhelming, especially if you lift alone. If this is how you feel, try this little trick that Tony uses with his clients. Say you’re performing a deadlift, whether you’re somebody who’s just learning this movement or a veteran lifter who’s doing a heavy set. Instead of just motoring through each rep of your set, treat each rep as its own set. You can think of it as sort of “resetting” yourself after each repetition. Before your first rep, get yourself into position and go through a mental checklist of key cues. Perform the rep, set the weight down (or just a pause for other movements), and quickly go through that mental checklist again to make sure you’re ready to perform the next rep with proper technique. This is a simple yet effective tool for keeping form tight that can be applied to almost any exercise.
So I guess what I’m trying to say is that Eric B. and Rakim are full of crap; you better “SWEAT the technique!” Proper resistance training technique will allow you to progress faster, get stronger, stay injury-free, and ultimately help you to reach your goals. As Chad Aichs has said, “Technique is everything.”
Conor Nordengren can be reached at cnordengren@gmail.com.Sign-up Today for our FREE Newsletter and Receive a Deadlift Technique Video!
This weekend is going to be one of very mixed emotions for our entire family, as we'll lay my grandfather to rest Saturday morning; he passed last Thursday morning. Gramp had been the center of our family for my entire life, and he was a huge part of making me the man that I am. Were it not for Gramp, I never would have developed the passion for baseball that eventually led to me finding a career that focuses on the game. On one hand, it's going to be hard to say goodbye to him, but on the other hand, we're happy to celebrate his life and take solace that he's finally at peace after a long illness.
That said, in his final weeks, Gramp requested a Saturday funeral because - as a former high school principal - he didn't want any teachers to have to miss school to attend. To that end, he'd want the show to go on at this blog, too - so that's what we'll do with some random thoughts today.
1. I got a mention in the USA Today on Wednesday in a very interesting article on the biceps tenodesis surgery, as this procedure could become the "next big thing" in SLAP repairs. I was mentioned alongside the likes of Curt Schilling, James Andrews, Brett Favre, Jake Peavy, and Bud Selig...pretty good company! Check out the article: For Pitchers, Shoulder Surgery Cuts Both Ways.
2. Speaking of pitchers, here's yet ANOTHER study showing that resistance training (with throwing) improves throwing velocity significantly more than throwing alone. Meanwhile, we still have some old-school coaches saying that kids shouldn't lift. Ugh.
3. How's this for some solid feedback on just the first two months of Show and Go: High Performance Training to Look, Feel, and Move Better?
"Hey Eric, Just wanted to keep you updated with the results I've had from Show and Go, as well as ask a quick question regarding this. I started the program at 10% body fat (measured with AccuMeasure callipers) and am now down to about just over 7% body fat! This is the lowest I've ever gone."
For more information, check out www.ShowandGoTraining.com.
4. Here's some interesting research that shows that vitamin D deficiency doubles stroke risk in Caucasians. Deficiency incidence is lower (6.6%) in whites than African-Americans (32.3%), though. Beyond just cardiovascular health, though, vitamin D is one of the first things we look at in those with chronic soft tissue problems, especially in Northern climates where folks don't get enough sunshine during the winter months.
5. Today is the last day to get Joel Marion's Cheat Your Way Thin Holiday Edition at the introductory discount; check it out HERE, if you're interested.
6. Here's a great video from Mike Robertson on "Conquering the Chin-up:"
7. And your weekly dose of puppy...
Have a great weekend!
Hey Eric,
Just wanted to keep you updated with the results I've had from Show and Go, as well as ask a quick question regarding this. I started the programme at 10% body fat (measured with AccuMeasure callipers) and am now down to about just over 7% body fat! This is the lowest I've ever gone.
Some recommended reading for the day:
The Dynamic Method vs. the Repetition Method - A common question among resistance training beginners who've begun to "think outside the box" is whether they should bother using the dynamic method with their strength exercises if they aren't all that strong (yet). I answer this common inquiry in this blog post.
6 Mistakes: Fitting Round Pegs into Square Holes - This T-Nation article from a while back highlights some situations where it's important to not force something that just isn't there.
"My Coach Says I Shouldn't Lift" - This was one of those pieces that was just fun to write because it's such a ridiculous recommendation from a coach - but the sad truth is that it's happening all the time across the country. So, spread the word and help some kids out!
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