Here are a few blasts from the past that I think you'll like to kick off the week:
Peak Power or Vertical Jump - Which one should you test in athlete training programs, and why?
Back Squatting with a Posterior Labral Tear - This is a good follow-up to last week's post on shoulder mobility with squatting because sometimes, even good mobility won't matter.
5 Relative Strength Myths - I wrote this article back in 2005, and as I look back on it, in many ways, it helped to set the stage for my Maximum Strength book.
I came across the abstract for this interesting Australian study the other day: Actual versus perceived lifting ability in healthy young men (18-25 years).
Basically, researchers compared what men under the age of 25 SAID they could lift with what they actually COULD lift when tested. According to the researchers, "One third of subjects were able to accurately self-report their lifting performance, approximately one-third underestimated, and the remaining third overestimated their lifting ability."
So, out of every three people, we have one person who is pretty even-keeled and honest with himself about his physical abilities.
And, we have another who is either a) intimidated and doesn't think he can do it or b) lazy and unwilling to "do it."
Finally,we have everyone's favorite: the tough guy who talks a big game. These are the guys who sit behind their keyboards claiming to squat 500 pounds - or bench 400, or throw 95mph fastballs. However, nobody every witnesses it. They have big balls on the internet.
How many times have you walked into a commercial gym and seen a 400-pound bench press? I think I've seen it once - and the guy weighed about 330 pounds.
How about a legitimate 600-pound squat? I've never seen it in a commercial gym, only a few times without a squat-suit in hardcore powerlifting gyms, and only twice college weight rooms in my life.
And, I'm certainly not seeing 95mph fastballs at every high school baseball game. In fact, as I recall reading last year, there are only about eight pitchers in all of Major League Baseball who have consistent 95+mph fastballs. Maybe the rest of the pros need to spend more time on the internet to be able to throw baseballs faster?
However, go on to any internet forum - whether it's for lifting or pitching - and you'll come across all this hidden talent that is yearning to be discovered. Sorry, folks, but you're the 1/3 of people I referenced above. Put up or shut up. I'd actually say that this 33% figure also applies to baseball fathers; about one in three is CONVINCED that his kid is much better than Junior really is.
Finally, as an interesting little aside, ever wonder why nobody ever lies about their deadlift numbers?
I have to assume that it's because the deadlift is a pretty "yes or no" exercise. You either can or can't pick something heavy up off the floor. It's not like a squat or bench press, where you can shorten the range of motion and instantly improve your numbers.
Related PostsCrazy Dads and Kids Who Throw CheddarShoulder Mobility for Squatting
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Here is this week's list of recommended reading:
Push-ups for Baseball Pitchers - The why, how, and when.
The Truth About Leg Extensions - I just remember this article being really fun to write - mostly because I knew I'd get a lot of hate mail about it. I was right about that.
Simple Asymmetry Fixes - It might be easier than you think!
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I have to admit: when I first saw this subject line for an email, my mind was a bit in the gutter!
However, as it turns out, it was an awesome review of the Maximum Strength program from a female exercise enthusiast who had undertaken the program from start to finish. Check out what she had to say:
"My name is Alison Minton, I'm a 25 year old 'recreational' lifter. I was given your book, Maximum Strength, about 5 months ago by a friend at my gym (who happens to be one of your guniea pigs for your next project). I just finished the program today and I wanted to share my thoughts with you. A little background: former avid runner, sidelined by unsuccessful bilateral fasciotomies for compartment syndrome in my lower legs 3 years ago, which lead me to really hit the weights. My workout routines were getting pretty stale in the last year or so and I was getting frustrated and bored from circuit after circuit of moderately heaving lifting. I had exhausted everything I knew from years of reading about fitness/running/lifting and realized every female fitness magazine I received was going straight to the trash. I begged my friend at the gym for help and he gave me your book for guidance. I've since read your and Tony Gentilcore's blogs religiously!
"I know you have gotten tons of very well deserved feedback by satisfied guys who have read the book/complete the program. I wanted to write to you because when I was thinking about starting it, I searched high and low for any information about women doing the program, and I found very minimal material in the way of feedback, tips or special considerations (if there even are any). Even after that, I figured, what the heck, if some random guy at the gym can do this, then so can I! So, I had my friend help me with packing day and the rest is history! I absolutely loved the program, stuck to it like glue and got some decent results:
Broad Jump: 72 inches --> 78 inches
Bench Press: 100 lbs --> 115 lbs
3 RM Chin Up: BW + 7.5 lbs --> BW+17.5 lbs
Deadlift: 175 lbs--> 190 lbs
Box Squat: 130 lbs --> 135 lbs
"I would loved to see the DL and squat go up a little more, but I did do a bit more cardio than prescribed (in the form of sprints and technique workouts, mostly) and wonder if that hindered me a bit. My body composition also changed significantly for the better and my before and after pics totally rocked.
"Just wanted to tell you that as a female 'lifter' I loved your program and the ideas/concepts that come out of the CP team blogs. I would LOVE to see a little more encouragement to all the ladies out there! It didn't intimidate me to find minimal feedback regarding women attempting Maximum Strength, but some women need a little more persuasion to get over the apprehension of starting a program in a book geared towards men.
"Definitely looking forwards to your next book/program! Thanks again!"
-Alison Minton
Here's this week's list of recommended reading from the EricCressey.com archives:
The Proactive Patient - This is still, in my eyes, one of the best articles I've ever written.
The 315 Deadlift Fiasco - This article, on the other hand, pissed a few people off. There were good lessons to be learned, though.
Why I Don't Like the 5x5 Workout - While the classic 5x5 set and rep scheme certainly has its place in some strength training programs, it definitely has its limitations.
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At Cressey Performance, we regularly have visitors in town for One-Time Consultations. Ronell Smith came to us in December of 2009 and was kind enough to share the following feedback regarding his experience.
"The term genius is thrown around far too loosely in every field. But to say that Eric Cressey and Tony Gentilcore are geniuses of the strength training and performance enhancement game is an understatement. I'm proof that their programming and philosophy are magical.
"Before discovering Eric and CP, I was a 30-something desk jockey whose main concern was being lean while developing bigger arms and a solid chest. High reps and medium weights, however, were getting me nowhere. But after spending an entire weekend reading Eric's articles on tmuscle.com, I saw the light with his philosophy: Get strong first, and all of my other goals will fall into place.
"It made perfect sense. I knew then that Eric was the guy I wanted to design my program.
"The two days I spent at CP forever opened my eyes. I learned to stop working out and start training, realized what true intensity meant, and the staff helped me shore up (more like overhaul) the technique on all of my major lifts.
"I arrived at CP a 6'5", 204-pound weakling with a ton of structural issues; I left knowledgeable and confident that I could reach my goals, thanks in part to Eric's "focus on what people can do, not what they can't do" approach.
"In the few short months since that initial visit, I've been blown away by the progress that Eric's programming has provided. My deadlift and squat are up over 100 pounds, my max-rep pull-ups have gone from zero to eight and my bench is up 33 percent. (See? Magic!)
"Most important, however, my posture is no longer Neanderthalish, I'm stronger, faster and leaner than I've ever been, and trainers ask me who designs my workout. Not to mention, I feel healthier overall and have the added mobility and stability as proof.
"Before CP, I've never considered being an online client. But these guys are prompt in answering my questions-and there are many - consistent in providing feedback, including positive reinforcement, and are incredibly easy to work with and fun.
"I've spent hundreds of hours reading various coaches' training philosophies and programming - and have even tried several well-known programs over the last year - but none gave me the results that Eric's has provided.
"When friends ask how happy I am with my 'personal trainer,' I say two things: (a) What Eric and Tony do is more "life changing" than training and (b) CP is the only facility on earth that I would trust to create my programming."
Ronell Smith
Orlando, FLClick here for more information on one-time consultations at Cressey Performance.
In continuing with last week's trend of "reincarnating" good stuff from the EricCressey.com archives, here is some old, but once-again-new flavor for you.
Who Needs Percentages? - This blog discusses why I don't think that using a ton of percentages in your training is a good idea - even if it does have its place here and there.
The Art of the Deload - In the percentages blog, I referenced my e-book, The Art of the Deload. As I think about it, this resource really flew under the radar. Not to toot my own horn, but I think that at just $12.99, it's a tremendous value that just about everyone would be wise to read. Effectively, it gives you the information you need to modify programs to fit your needs based on a number of factors (age, training history, etc.).
The Great Eight Reasons for Basketball Mobility Training - Here's a little background on the difference between mobility and stability, plus a rationale for the inclusion of both in this remarkably underserved (and sometimes uninterested!) population.
As many of you probably already know, I'll be getting married this October. And, as part of wedding preparations, my fiancee, Anna, and I (well, mostly her) are pulling together our wedding registry. In fact, as part of our 4th of July trip, we'll be spending some quality time at Macy's picking out a bunch of random stuff that will likely collect dust in the back of cabinets until the day arrives that we opt to use them at my "I got my AARP card today" celebration banquet. We're also registered at Crate & Barrel, Chuck 'E Cheese, and Bed, Bath, & Beyond (I'm hoping to get some of the Beyond - as you'll see here).
To be very honest, June was a super busy month at Cressey Performance, and July will undoubtedly be our busiest ever. So, the other night, when Anna started peppering me with questions about what I wanted to add to the registry, I really didn't have the brain power in reserves to make a valid contribution to the discussion. As such, I'll probably just be getting wooden spoons and this framed, inspirational piece for the entryway to greet all our visitors and make them feel special.
Noticing my not-so-unintentional apathy, Anna joked that it'd be a piece of cake if there was a way to register at Perform Better (or anywhere else) and just ask for training goodies for the gym - and that's when the wheels started turning. At the very least, I figured it'd give us some blog content and reader-writer interaction as we head into the weekend. I know I'd get myself some heavier dumbbells - maybe a pair of 110- and 120-pounders - and a Buffalo bar.
If you had a "lifting heavy stuff registry," what would you add to it? Bands and chains? A sled? Books/DVDs? A Diamond Dave's Ninja School instructional video?
Tupperware and spice racks? "No says I!"
Let's hear some suggestions in the comments section below. And, until next time, have a great holiday weekend and "don't go ninja-ing nobody that don't need ninja-ing!"
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I just got back from Chicago yesterday, and am playing a bit of catch-up, so I don't have time to write much today. However, as I was tinkering with a formatting issue on the site last night, I realized that I now have almost four years worth of archives - and that many readers haven't seen a lot of that older work of mine. So, I think I'll be using my reading recommendations for the next few weeks as a way of bringing older (but still applicable) material back to the forefront.
How to Progress Back to Deadlifting after a Back Injury - Here's a step-by-step progression we've used quite a bit with excellent success.
Bench Pressing with the Feet Up? - Not a good idea. Here's why.
Lifestyle Checklists - Here's a quick strategy for getting people adherent to training and nutrition practices.
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Here are a few blogs/articles you might want to read over:
A Quick Fix for Painful Push-ups - This one comes from the EricCressey.com archives; I was reminded of it by a reader inquiry yesterday and thought I'd bring it back to the forefront, as it's valuable information.
Adapting Vertical Pulls - Here's an innovative idea from Bill Hartman. I tried it out, and it seems to work pretty well. We'll be experimenting with it more with our new clients with shoulder pain moving forward.
Jays' Odd Couple are a Mound of Trouble - This is a great - and entertaining - article about CP athlete and Blue Jays prospect Tim Collins and his teammate Trystan Magnuson.
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