5 Quick and Easy Ways to Feel and Move Better: Installment 3
Posted: May 18, 2012 Filed under: Blog, Corrective Exercise, Cressey Performance, deadlift, deadlift technique, Deadlifts, Distance Running, Greg Robins, How to Deadlift, Knee Pain, Off-Season Training for Pitchers, Sports Nutrition Comments OffHere are this week's random tips to get you headed in the right direction with your workout routine and nutrition program, with assistance from Cressey Performance strength and conditioning coach Greg Robins.
1. Take a preventative approach.
Often times nagging pain, injuries, and adverse health effects are an issue of negligence. It is is important as a coach, athlete, or weekend warrior to take a preventative approach to keeping your body healthy. There is no shortage of information on how to deal with various joint pain, or why its important to do "this" to prevent "that". At Cressey Performance, we take a preventive approach to keep our athletes on the field, but the ball doesn't stop there.
A common example is resistance training among older women to prevent bone degeneration. A recent study published in the European Journal of Applied Physiology found that younger women, in their mid twenties, who participated in a 12-week resistance training program showed significant increases in the hormones responsible for new bone growth. This isn't revolutionary, but the take home point is to promote heavy lifting long before signs of degeneration begin to present themselves.
Similarly, anterior knee pain is a hot topic with active individuals. This pain can be debilitating, especially as an athlete or someone with a more active job / lifestyle. Another recent study conducted at The University of Cincinnati found that an intervention with four daily close chained kinetic exercises among military recruits (undergoing rigorous training) greatly reduced incidents of knee pain when compared to a control group who did not. Military personnel underwent daily physical training for 3-4 hours per day, including endurance marching, military field exercises, running, weapons and foot drill, and strength and conditioning. If as little as four exercises were able to help these individuals, imagine what they can do for you.
2. Eat more fish - and preferably ones that did cool stuff like this while they were still alive.
3. Wear a pedometer for a day.
If you talk to a lot of people "in the know," non-exercise physical activity (NEPA) is an often overlooked factor contributing to fat loss success (or failure). Some people just move all the time, whether it's because of their occupation (e.g., manual laborer) or the simple fact that they are constantly fidgeting. It might surprise you, but this NEPA can really help get you lean - or keep you there.
One quick and easy way to get a feeling of where you stand on this front is to simply wear a pedometer for a day. I did this about two years ago and discovered that I actually walk about four miles in eight hours of coaching at Cressey Performance. That's a lot of calories burned!
Just like writing down everything you eat can force you to consider what you're putting in your mouth, wearing a pedometer can motivate you to take some extra steps each day. Give it a shot; you may be surprised at how many or few steps you take each day.
4. Count your blessings.
Being happy, and finding fulfillment in your life and training, can be as easy as remembering all that you already have. Stop stressing about what you don't have, and focus on the many things you do have. Take five minutes and write down everything you are grateful for. Every morning start your day by reading through your list, and add to it as you see fit. Doing so will give you a positive start to each day. Try it out!
5. Be more specific with your "conditioning."
The term conditioning is grossly misunderstood. The lack of understanding, in consideration of the demands of an individual within their chosen sports or activities, has led to many asinine training protocols developed by misinformed coaches and general people alike. An elite powerlifter may not be able to run a six-minute mile, but they are perfectly conditioned for their sport. Likewise, a baseball pitcher has no business doing extensive distance running when they a play a sport that involves covering as little as 100ft of total ground per outing (if that). More appropriately, they need to develop the energy systems conducive to producing explosive movements repetitively for the amount of time they spend on the mound. This will differ within the position as well: Starters, long relievers, closers, etc.
Using resources such as "time motion analysis" is a great place to investigate the actual demands placed on an athlete in a given sport. You can access A LOT of these through a basic google search. As a team sport coach, take a critical look at what you assign as "conditioning" work to your athletes during practice. In this day and age, many kids are participating in strength and conditioning programs outside of their practice and game schedules. Assuming that they are receiving intelligent programming, you do not want to interfere with their training by having them do additional work that is detrimental to their progress. Solutions: stop the ridiculous amounts of distance running and "suicides," and instead form a relationship with their strength and conditioning coach.
For you weekend warriors: Your approach to conditioning will be as specific as your main goal. Many general fitness people are kind of across the board on what they are trying to accomplish. With that in mind, try to keep a similar stimulus in your conditioning work to what the rest of your training for that day is. For example, place sprint work with adequate rest on heavy lifting days, place more aerobic work on off days, and include a day of high intense intervals with shorter rest later in the week after training.
Co-Author Greg Robins is strength and conditioning coach at Cressey Performance in Hudson, MA. Check out his website, www.GregTrainer.com, for more great content.
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5 Quick and Easy Ways to Feel and Move Better: Installment 2
Posted: May 8, 2012 Filed under: Blog, Cressey Performance, Dan John, deadlift, deadlift technique, Deadlifts, Greg Robins, How to Deadlift, lose fat gain muscle, Move Better, Strength and Conditioning, strength and conditioning program, strength and conditioning programs, Strength Exercise, Strength Exercises Comments OffI'm excited to announce that new Cressey Performance employee Greg Robins is going to be helping me out with this series moving forward. Greg brings a unique skill set to to the table, and I think that the two of us together will kick out some great content in this weekly post moving forward. With that said, here are five quick and easy ways to feel and move better to get you week off on the right foot:
1. Focus on less.
Too often I see people make the mistake of doing too much in the gym. Additionally, many folks jump from strength and conditioning program to program, or change strength exercises too often. Make it a point to do two things.
First, pick a few big movements that you can execute correctly, and continually work to become great at them. Second, settle on a specific outcome for your training. Are you trying to lose fat, gain muscle, or get strong? While your approach may have elements that address all of these, prioritize one or the other for an extended period of time. Allowing yourself time to get better with movement, and eliminating competing demands from your program, are both great ways to maximize your efforts.
2. Declutter your life.
"Spring cleaning" is a hackneyed expression, but that doesn't mean it isn't an incredibly worthwhile project to undertake! Let's just say that I filled a trunk with trash from my home office last week.
Considering that my home office is only 13'x13', I expect my productivity to increase quite a bit. Think about ways you can "declutter" your life; it should help you focus on the task at hand.
3. Carry heavy stuff with friends.
Dan John has put out some great content with respect to how valuable carrying variations can be. They are easily learned, don't make you ridiculously sore, and provide a great whole-body training effect. One thing we like to do as a staff is set up our farmer's walks in a group format. Our turf is 40 yards long, and each set is either one or two trips. One person goes, then the next person goes, and so on until everyone has finished all their sets. It keeps you accountable to strict rest periods, builds in the motivation of competition (who wants to be the one guy who can't finish his trip?), and distributes the loading/unloading responsibilities among several people! Here's an old video of us on this front:
4. Get every rep.
Nobody makes progress by missing lifts. Check your ego at the door, and take a more patient approach to your training. The most beautiful lesson in training is one of delayed gratification. To succeed in the gym, you need to do what is necessary in the training session in order to make the subsequent training sessions beneficial. Nobody can set personal records for themselves every day, so focus on executing each and every rep smoothly. Over time, add to the bar, add a rep, or do a little more work in the same time period. It will all add up, and a year from now you will marvel at what you accomplished. However, if you choose to blow it out every session, in a year, you will be lucky to have made minimal progress.
5. Spend less time down at the bar.
It drives me bonkers when lifters spend too much time down in the bottom position of a deadlift. I always encourage people to get their minds right while they're standing around, and then get right to it when they get up to the bar. Spending too much time in the bottom position of your deadlift technique means that you'll lose any benefit of the stretch-shortening cycle, and run the risk of becoming an overly pensive, weak schmuck.
Co-Author Greg Robins is strength and conditioning coach at Cressey Performance in Hudson, MA. Check out his website, www.GregTrainer.com, for more great content.
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The Myth of Corrective Work
Posted: April 16, 2012 Filed under: Bill Hartman, Coaching, Cressey Performance, mobility, Programming, stability Comments Off I get a lot of questions about corrective exercise. I’m obviously known as a “corrective” guy, and I’m fine with that. Long gone are the days where I care how I’m labeled; as long as people are talking about me … Continue readingWhere Cressey Performance Pro Guys are Headed
Posted: April 4, 2012 Filed under: Baseball Content, Blog, Cressey Performance, Off-Season Training for Baseball Comments OffAs spring training wraps up, I wanted to give you a quick heads-up on where all the Cressey Performance pro guys are headed for their seasons. Be sure to keep an eye out for them if they’re in your neck of the woods:
Arizona Diamondbacks – John Pedrotty (Low A – South Bend, IN)
Atlanta Braves – Adam Russell (AAA – Gwinnett, GA), Cory Gearrin (AAA – Gwinnett, GA), Richard Sullivan (AA – Pearl, MS), Chad Rodgers (Extended Spring Training), Cole Rohrbough (Low A – Rome, GA)
Baltimore Orioles – Ryan Flaherty (Major Leagues), Oliver Drake (AA – Bowie, MD)
Boston Red Sox – Kevin Youkilis (Major Leagues), Will Inman (AAA – Pawtucket, RI), Jeremy Hazelbaker (AA – Portland, ME), Jeremiah Bayer (High A – Salem, VA)
Chicago White Sox – Phil Negus (High A, Winston-Salem, NC), Kevin Moran (Extended Spring Training), Kevin Vance (Low A – Kannapolis, NC)
Chicago Cubs – Bryan LaHair (Major Leagues), John Andreoli (High A – Dayton, FL), Scott Weismann (Low A – Peoria, IL)
Cleveland Indians – Cory Kluber (AAA – Columbus, OH)
Cincinnati Reds – Tim Gustafson (AAA – Louisville, KY)
Colorado Rockies – Dan Houston (AA – Tulsa, OK), Cory Riordan (AA – Tulsa, OK), Brook Hart (Extended Spring Training)
Detroit Tigers – Matt Perry (Low A – West Michigan)
Kansas City Royals – Tim Collins (Major Leagues), Anthony Seratelli (AAA – Omaha, NE), Mike LiBerto (High A – Wilmington, DE), Crawford Simmons (Low A – Kane County, IL)
Los Angeles Dodgers – Eric Eadington (Low-A, Midland, MI)
Miami Marlins – Steve Cishek (Major Leagues), Joey O’Gara (AA – Jacksonville, FL)
Minnesota Twins – Ryan O’Rourke (Low A – Beloit, WI)
New York Mets – Jack Leathersich (Low A – Savannah, GA)
New York Yankees – Jordan Cote (Extended Spring Training), John Brebbia (Low A – Charleston, SC)
Oakland A’s – Shawn Haviland (AA – Midland, TX), Murphy Smith (AA – Midland, TX), Max Perlman (Low A – Burlington, IA)
Philadelphia Phillies – Kevin Quaranto (Extended Spring Training)
San Francisco Giants – Keith Bilodeau (Low A – Augusta, GA), Kyle Vasquez (Extended Spring Training)
Seattle Mariners – Jimmy Gillheeney (High A – High Desert, CA), Mike Dowd (Clinton, IA)
St. Louis Cardinals – Chris Costantino (Extended Spring Training)
Tampa Bay Rays – Craig Albernaz (AA – Montgomery, AL), Garret Smith (Extended Spring Training)
Texas Rangers – Nick McBride (Low A – Hickory, NC), Joe Van Meter (High A – Myrtle Beach, SC), Kyle Fernandes (AAA – Round Rock, TX)
Toronto Blue Jays – Trystan Magnuson (AAA – Las Vegas, NV), Chad Jenkins (AA – Manchester, NH)
Washington Nationals – Chris McKenzie (Low A – Hagerstown, MD)
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Four Valuable Lessons I Learned from My Uncle
Posted: March 29, 2012 Filed under: Blog, Cressey Performance, Strength and Conditioning Comments OffThis past Friday, I received the terrible news that my Uncle Marty had passed away extremely unexpectedly at the age of 57. The world lost an absolutely amazing man – and certainly the best uncle I could have possibly imagined – with his passing. While it was a tough weekend of grieving for our entire family, as Monday rolled around, we all started fondly reminiscing about our memories of him.
My uncle was one of my biggest sports influences, particularly with respect to my youth soccer career. There were always pick-up games going on in his yard – whether it was soccer, wiffleball, or basketball. He arranged for me to go to soccer camp on a number of occasions, and he was always someone with whom I could talk soccer – or anything, for that matter. Uncle Marty would take my cousins, my brother and me to U.S. National Team, professional, and college games all the time. In fact, one of my fondest memories of him was seeing the U.S. National Team play Greece in a 1994 World Cup Qualifier at the Yale Bowl. We got there hours before the game started so that we could play pick-up games in the parking lot.
As I thought more about these experiences, I began to realize just how much my uncle – a youth soccer coach himself – had influenced me as a strength and conditioning coach. Below are a few key lessons I learned.
1. Show up; your presence alone always matters.
As you can imagine, Uncle Marty wasn’t just one of my biggest influences; he was one of my biggest fans. I’ll never forget the night he drove all the way up to Maine from Connecticut to watch me play in my first varsity soccer game. After the game, left me a hand-written note (before email was around) about how proud he was of me for such a big achievement. It would have been really easy for him to just get the report from my mom over the phone and call to congratulate me, but instead, he drove six hours just to watch me play only 15-20 minutes. I remember how much it meant to me to be able to play in front of him, because in spite of all the soccer time we’d spent together, he had never seen me play in an actual game until then. I don’t remember the score of that game, whether we won or lost, or even what team we were playing, but I distinctly remember his presence and that note.
This is one reason that I always emphasize to our staff that we need to get out and watch our athletes during their seasons. And, even if we can’t see every game, we need to keep track of them and do our best to reach out to them and know that we care. Wins and losses are very temporary in our minds, but friendships are for life.
2. Always be calm.
In the 30 years I knew my uncle, I never once heard him yell. Ever. He didn’t even raise his voice, or ever get flustered. Uncle Marty wasn’t shy, by any means, but he was a pensive and effective communicator – and had unbelievable patience. This was the case whether he was a soccer coach or at work as an accountant/CFO: always calm and collected. I think a big reason for his success on this front was that he was unbelievably prepared; he took a ton of pride in preparation for everything that he did, whether it was long days at work, or even just preparing dinner.
This is something I’ve tried to emulate as a coach. I very rarely yell, and have a tremendous amount of patience when it comes to long-term athletic development, as I firmly believe that we have put in the right amount of preparation so that things should work if we just communicate effectively with our athletes. It’s been my experience that extreme “highs” and “lows” are counterproductive in the life and development of a young athlete, so we try to be a stable, patient influence in their lives.
3. Always be positive.
There is enough negativity in the world – particularly in the world of sports. The pressure in youth sports is over the top, and we’ve never had more stories of over-the-top parents yelling at kids, coaches, and referees/umpires at Pee Wee and Little League games. Sadly, when you look at the behavior of many professional athletes, it doesn’t get much better. In fact, this week in MLB alone, two high profile players both had DUI and hit-and-run charges against them.
Meanwhile, there are thousands of outstanding coaches doing the right thing, and they don’t get the attention they deserve. My uncle was one of those guys.
His attitude – win or lose – was always the same, whether he was a coach or fan. I simply never saw him get down about sports, even though he was one of the biggest sports fans I knew (particularly for UCONN basketball). Uncle Marty had perspective, and he could always make people laugh, even if it only took a few candy corns.
My rule is simple: be unconditionally positive – especially when dealing with young athletes. Kids don’t have bad days unless someone else projects that behavior on them. My uncle coached hundreds – if not thousands – of kids as head of the youth soccer program in his town, but I never heard of him having a bad experience with a single one of them.
4. Always be approachable.
After my uncle’s passing, we were looking at some photos from this past Thanksgiving at our house. One that jumped out at me was a picture of my uncle on our living room couch chatting with a Cressey Performance athlete. This athlete had moved out from Colorado to train for an extended period of time, so I invited him to spend Thanksgiving with our family. They’d never met before, but wound up chatting for almost an hour.
That was Uncle Marty. While he wasn’t an extrovert, by any means, he was a tremendous listener with a great demeanor, and for that reason, he could talk with anyone. In fact, after my sister-in-law met Marty for the first time, she called my wife the next day just to comment on how easy it was to talk to him. At our wedding, he tied a purple napkin into a pirate hat, put it on, and danced all night long. Sure enough, by the end of the night, he had 135 new friends: everyone in attendance.
I’ve always wanted to come across as an approachable guy, both as a coach at our facility, and as a presenter on a seminar tour. I try to do more listening than talking, and don’t like closing the door to my office – ever.
These four attributes are really just a few examples of why he was such a special man in not only my life, but in the lives of everyone he met. I’m not sure that a single blog post does justice to the fact that I lost an uncle, coach, mentor, friend, and unconditionally positive influence.
However, I think it does remind us that we can draw inspiration as coaches and trainers from all walks of life, not just seminars, books, DVDs, and coursework. I hope all of you have an Uncle Marty in your lives, too.
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