High Octane Corrective Exercise and Performance Enhancement | www.RobertsonTrainingSystems.com
Saturday, December 20, 2008
Friday, December 19, 2008
Thursday, December 18, 2008
Tuesday, December 16, 2008
In this segment we wanted to show the viewers that there are tons of ways to have "metabolic" workouts without stepping on a treadmill or recumbent bike. I was a little disappointed in my pulling technique on the keg cleans, but then again I wasn't really expecting to do it in a full winter coat either! Let me be the first to tell you, it was NOT warm yesterday when we were filming.... ;)
Monday, December 15, 2008
The key with sport-specificity, however, is the context within which you're applying it. Especially with younger athletes, the goal should be to have some sport-specificity to the programming (deceleration work for team sports, scap/rotator cuff stabilization for overhead athletes, etc.), but not a ridiculous amount. After all, a 14 year-old athlete may be awesome at baseball, but his long-term potential is seriously compromised by letting him play the same sport year round. Wouldn't he learn more sports and motor skills by also playing basketball in the winter? Or soccer in the fall? The goal should be to develop a broad athletic base that can be built upon in the future.
Beyond the physical advantages to playing multiple sports, there are mental advantages as well. Firstly, you learn to adapt to situations in which you are uncomfortable. If you aren't as great physically at soccer, you learn other ways to be competitive. Maybe you get better technically or tactically in your sport. The bottom line is you learn how to adapt.
Secondly, you don't run the same risk of burnout. How many great young athletes have you heard of that quit early because they were burned out? I'm all for teaching our kids lessons like competition, teamwork, camraderie, etc., but we have to draw the line at some point and allow them to have fun.
Quite simply, sport-specificity is great, but it's not the be-all, end-all of training. At I-FAST, especially with our younger athletes, our goal is to build ATHLETES first and foremost. The more athletic they are, the more potential they have to succeed in any sport in the future.
Friday, December 12, 2008
With that being said, let's have a few quick hit thoughts for the blog and call it a weekend, okay?
- Tuesday night my wife had to work late, so I got to refamiliarize myself with one of the greatest movies of all-time: Conan the Barbarian. I mean does it get any better than bloodshed, mayhem, and Arnold all in one movie? I don't even consider myself an "arms" guy, but Arnold was one proportional, well-built mofo.
- On Monday our gym will be featured on the fitness segment of Fox 59's newscast. Obviously, this is pretty cool! We'll mostly be discussing the gym and the non-traditional cardio workouts we use (Prowler, dragging sleds, kettlebells, med balls, etc.)
- I plan on doing absolutely nothing this weekend, just in case you cared ;)
I told you it was quick hit today - we'll be back in action next week with some serious content. Have a great weekend!
Tuesday, December 9, 2008
- Everyone knows I'm a huge football fan. One of my favorite players (even though he's not a Colt) is Marion Barber of the Dallas Cowboys. If you like hard-hitting, smash-mouth football, you have to like MB3. As many have noted, the guy "runs angry."
However, has Jerry Jones lost his mind? He recently called out Barber for - wait for it - for being soft because he couldn't play with a dislocated toe and calf injury!
Now maybe it's just me, but it seems as though the ability to plant, cut and run effectively might be important for a running back in the NFL. And it also seems to me that your foot and calf are kind of important for all of these. Call me crazy, but this is one guy on the team I wouldn't want to call out in that regard.
- NSCA CEU time is rolling around again, and we offer CEU's for all of our products. Be sure to check out our products page if you need last minute CEU's for this 2008 reporting period!
- The web update is getting closer every day, and I really think you're going to enjoy the look and feel of the new site. You'll obviously have all the same great content, but we've incorporated some much needed functional changes so that you'll never have to go randomly clicking for articles/posts again!
- I'm officially out of my fantasy football league as of this past weekend. Without Barber, and Clinton Portis playing poorly, I really didn't have a shot. All well, maybe next year!
Monday, December 8, 2008
Here are some great blog posts that I've read in the past week or two. I hope you enjoy them!
Take Action - Alwyn Cosgrove
This is one of my personal favorites. AC always has insightful commentary, but I really liked this one because it inspires people to take action. It also reminds me of the saying, "Ready, Fire, Aim" - basically, get started immediately and work out the details later. Good stuff.
Empty Your Cup - Nate Green and Craig Weller
Nate is a great writer, and in this edition Craig Weller talks about the process of learning. Basically, get around really smart people and open up your mind. The story that he tells is great as well.
Sex, Lies and Photoshop - Jonathan Fass
Sure, those LA types look great - but what's their secret? We all hear about people being Photoshopped, but this really sheds some light on how easily it's done. A must-see, especially if you work with female clients.
Friday, December 5, 2008
As always, I like to start these posts off with a little inspiration. Pictured to the left is my good friend and former Ball State University powerlifter Matt Wenning. I'm assuming this pic is from ~2002 or 2003. At the time, Matt was benching in high 400's, maybe low 500's. I got word (via the latest PLUSA) that he recently benched 815! Matt is an inspiration to a lot of people and I wish him the best going forward.
After last week's post I figured I better keep everyone in the loop with my bench press training. Don't expect anything too huge, yet; my goal is simply to get healthy and back in the groove, then start pushing my numbers from here. Last night I trained later in the evening, which generally leads to sub-par training sessions. I'd love to train in the morning all the time, but lack of training partners and other commitments sometimes get in the way.
Regardless, I kicked off the session with some serious soft-tissue work using the Starr tool. If you have soft-tissue adhesions/scar tissue, you need to get your hands on one of these things. They rock! After about 5 minutes my pec was feeling better than it had in quite some time. I warmed up using the I/O drills, and then began the benching.
Again, keep in mind that the weights are not huge. Like I said, the goals are:
- No pain
- Clean, crisp reps
- Develop connective tissue strength
Luckily my boy Justin was in last night, and I've also made another promise to myself that I am going to get a hand-off for everything 135 and over. Can I lift it off myself? Sure. But when I do, I compromise my stability and I can't get my right scapula back into place. Lack of scapular stability = shoulder/pec problems.
I started with 185 for 8, and that felt pretty good. I honestly would've been happy to stay there, but with some goading I moved up to 195. Again, nice and smooth. I went up to 205 for my last set and the final rep was a struggle, but still clean.
Honestly, the biggest difference between tonight and other training sessions was the soft-tissue work before hand and the lift-offs.
All in all, this was a good session. Now the key is to string together a couple of weeks like this, and then eventually a couple of months. Only time will tell, but this was exactly what my body and mind needed.
Have a great weekend!
BTW, if you like my bench chronicles, let me know as I've considered doing this with my squat as well. It's more jacked up d/t surgery and the ensuing compensations, but I really have no idea if people want to hear me ramble on about my own lifting week in and week out.
Thursday, December 4, 2008
Tuesday, December 2, 2008
Sunday, November 30, 2008
Tuesday, November 25, 2008
Monday, November 24, 2008
Thursday, November 20, 2008
Wednesday, November 19, 2008
Tuesday, November 18, 2008
- Bill and I had a kick-ass distance client in the past two days, and I'm hoping to do more of this in the future. It was essentially an "intensive" two-day session as she had an assessment and two training sessions all within about a 15 hour time frame. Needless to say, I think she's going to be very happy with the progress she gets going forward!
You can find out more by checking out the new I-FAST home at www.IndianapolisFitnessAndSportsTraining.com
- The big project I've been working on is kicking my ass. It's a legit 150 pages as of now, and I still have several chapters left. My goal is still to get it completed by the first of the year, but we'll have to wait and see on that.
- I'm also in the process of pulling together my Aussie seminar presentations. Needless to say, this is no small feat! 5-6 hours of lecture content in the form of Powerpoint slides take a little time ;)
- I'm prepping for the world's most grandiose wedding ever (I think) this weekend. I'm actually in the wedding, and we've got several couples staying at our house this weekend. In all honesty, I'm not sure who's more stressed - me and my wife, or the couple getting married! Regardless, it should be a great time and I'm really looking forward to catching up with some old friends.
I think that's it for today - hopefully I'll be refreshed and ready to go for tomorrow's blog. Have a great day everyone!
Monday, November 17, 2008
MR Interview Part I
In this portion of the interview we discuss my background, how I've developed my training philosophy over the years, as well as continuing education.
Part II will be posted on Wedneday, so stay tuned and I'll try to post a link for that as well.
Friday, November 14, 2008
Hey Mike, after reading your article yesterday on T-Nation I had a question. My low back always rounds when I squat deep. How can I fix this?
You know this is a simple question, yet the answer is quite complex. Very simply, it's always going to depend upon the specific limitatations of that person. Here are just a few of the issues that could be hindering their performance:
- Short/stiff hamstrings
- Short/stiff gluteals
- Weak back extensors
- Stiffness imbalance between hips and back extensors
- Poor muscle coordination of the "core"
- Poor technique
Those are just a few of the reasons I can come up with off the top of my head. Generally, the people Bill or I evaluate who can't squat deep have one or more of these issues going on.
So since I can't evaluate you, what can I help you with? Quite often, we see a stiffness imbalance between the hips (glutes, hams, etc.) and the spinal erectors. When we examine the properties that constitute stiffness, one of the key attributes, quite simply, is cross sectional area! A bigger muscle will be stiffer than a smaller oner. So how do we fix this? Get the appropriate area stronger!
While I'm not a big fan of back hyperextensions, I think basic back extensions should be a part of your program if you have this issue. After all, Olympic lifters have included back extensions in their programs for years and they have arguable the best squat technique. Obviously this isn't the only contributing factor to their squatting prowress, but I think it plays a role. Low back strengthening/hypertrophy work, coupled with mobility work for the hips should take you a long way.
Bill and I actually have an entire piece in the works on this topic. Our goal would be to make it a manual/DVD combo. Hopefully once I-FAST settles down a bit we can pull it together. This would include assessment techniques, training strategies, the progressions we use with clients, etc.
In the interim, get that low back stronger and get your hips as mobile as possible. Good luck!
Thursday, November 13, 2008
Wednesday, November 12, 2008
Tuesday, November 11, 2008
- Nate Green discusses our training in his blog post below; check it out:
- In Eric's blog yesterday, he discusses how far the mainstream media is behind the current literature. It's almost like we know what we're talking about. Or something like that.
- Strength coach Mike Boyle discusses his views on pundits and criticism here:
These are just three of the blogs I follow, but I think you'll find them all interesting for different reasons. Enjoy!
BTW, we're updating the I-FAST site as we speak! Be sure to check it out at www.IndianapolisFitnessAndSportsTraining.com
Monday, November 10, 2008
Friday, November 7, 2008
Thursday, November 6, 2008
Tuesday, November 4, 2008
In all seriousness, yesterday was a great day. We had our typical morning guys and gals in, who are all getting bigger, stronger, and leaning out.
In the late morning, Dan "The Doctor" New came in and had a great workout. I'm sure he's disappointed with his last fight, but I would NOT want to be the next guy that gets in the ring/cage with him. He's had 4 or 5 weeks of really solid training and looks stronger and faster than I can ever remember.
With Dan, Jim and Deb came in and absolutely killed their latest fat loss workout. I don't know where Bill came up with their workout, but it looked straight evil!
In the afternoon I got a bunch of writing done - the obvious blog updates, along with a solid hour of work on my next project. I'm doing my best to just keep chipping away at it, but I really think it has the potential to be something special.
In the evening we had our night crew in. My buddy Justin (who I blogged about yesterday), not only looks leaner and more athletic, but I can't describe how much better he's moving. It really doesn't even look like the same person.
Heather (the bride to be) is still killing her workouts and is now only 2.5 weeks out from d-day. Should anyone remind her that the guy she's going to marry is a total clown? Just kidding buddy!
And finally, Walter is making huge strides. Decreases in pain, more efficient movement, and a much better overall posture and alignment. Most importantly, he's starting to look and move like an athlete. Very cool indeed.
So yesterday kicked ass, but here's a few more updates in the interim:
- New article up at Figure Athlete today. I don't typically do the "body part" type article, but when you're writing on assignment you'll take whatever your editor gives you!
- I never thought I would enjoy the whole social networking style site, but I really enjoy Facebook. I love how easy it is to keep in touch with friends, family, and professional colleagues alike. If you haven't already, send me a friend request!
- Last but not least, go out and VOTE TODAY!
Monday, November 3, 2008
- My good friend and I-FAST trainee Justin Ware is doing big things. He's really buckled down since August and is moving and feeling better than I can ever remember. He can deadlift from the floor pain-free and while maintaining a neutral spine. This boy has some of the stiffest hips I've ever seen, so that's no small feat. And his chronic shoulder pain is clearing up as his upper back and serratus are really coming around.
This past week, we got him started on the Warp Speed Diet, and I paired it with programming to help him lose body fat while continuing to improve his movement and alignment. I got a text from Justin this morning that he's already down 9 pounds. Stay tuned for the end result.
- Since I haven't been keeping up the training log, I figured I would post some updates here. My training is going quite well, and the body is feeling good. I'm pretty sore today from Saturday's workout; I pulled a PR reverse band deadlift of 675 pounds, so I'm feeling pretty good about that. It wasn't pretty, but then again, most PR's aren't. I have no clue what that translates to in the real world, so I'm thinking about throwing on a cheater suit sometime soon to see where I'm at. I need to get to work on my hamstrings via some glute-ham raises first, though.
- While I just updated the website a little over a year ago, we're going to do it again as I'm still not really happy with the layout. I've hired on a kick-ass designer, and I think the new look and feel is going to be really sexy. I'm hoping to have this up by the first of the year.
- Dave Tate mentioned on his Facebook page that he's going to be offering a one-day business seminar in Ohio on December 13th. If you are in business, you should attend. I think this is going to be a great event.
- I have some really good interviews coming in, so be on the lookout for some kick-ass newsletters in the near future. If you need to sign-up, just go to my home page at www.RobertsonTrainingSystems.com.
I think that's it for today. Have a great Monday and train hard!
Friday, October 31, 2008
N=1 proves very little. When I say N=1, I'm talking about a sample size of one - this could be you, your cousin Vinny, your sister's boyfriend's aunt, or just about anyone else.
In research, N=1 is a case study. Unfortunately (as we were discussing the other day at I-FAST), a case study can prove damn near anything. And since it's not applied to a larger sample size, the researched modality or method could even be determined to work or not work off the results of the case study alone!
In the real world, the same thing happens. Someone who only coaches one athlete, one client, etc. gets results doing things a certain way and assumes that everyone out there should be doing the same thing. In contrast, when you work with a large number of clients/athletes, all with different backgrounds, goals, injuries, etc., you have a much better perspective on what things work, as well as what doesn't. The goal of programming is always to provide optimal stimulation while attempting to shed away the "fluff."
When applying information to your own training or coaching, do your best to reference the people that are working with (or who have worked with) a wide variety of clients. No two clients are ever the same; two baseball players may have their sport in common, but everything else could be totally different. You should strive to apply the basic biomechanical principles, while simultaneously accounting for their individual tendencies. Doing so will give you the best chance for success, regardless of who it is you're working with.
Thursday, October 30, 2008
Tuesday, October 28, 2008
Thanks to your BPK program along with some serious ART, I'm happy to inform you that I've avoided meniscus surgery and my knee is at least 70-80% better! My ART practitioner freed up some of the scar tissue that I had on the front of my knee and behind it, bringing me close to pre-pain levels. While there is still some pain, I'm going to resume my ART treatments in a few months to really hammer away at the remainder of the problem, but in the mean time I will continue foam rolling and mobility work outlined in your BPK manual and M2 DVD.
Seriously Mike - thank you. I thought my dreams of being a competitive athlete were over before they even got started, but now that I'm relatively pain free I'm going to continue pushing towards my goals.
All the best,
Thursday, October 23, 2008
This was written several years ago as an off-season program to help guys transition back into strength work in the off-season. My goal wasn't to include plyos, running, etc.; rather, I just wanted to lay a foundation with strength work before getting into multi-faceted training down the line.
Wednesday, October 22, 2008
So how do you cut through the BS and really determine if someone is good? Here are a few options you can employ:
- If they have a website, thoroughly review it. Do they have articles, blogs, and/or other informational materials that help demonstrate their competence? Keep in mind there's more to sounding smart than bashing others! What techniques do they use to achieve success? What are their philosophies on training/coaching? This will give you a better idea of how they train and if their thoughts/philosophies mesh with your own.
- What is their current status as a trainer/coach? Are they actually training people themselves? Don't be surprised to find out that many internet personalities actually train very few people!
At I-FAST we offer a 14-day trial membership - anyone can come in off the street and get assessed, get an individualized program produced, and train for free to determine if they like the program and us as coaches.
- Finally, and possibly most importantly, ask the other clients/athletes that train with this coach/trainer. Are they delivering results? Do they educate them? Are they achieving their goals? You can talk a big game, but the bottom line is if you deliver to your clients. I'm confident that anyone who works with Bill, myself or any of our future employees will be able to vouch for our competence.
If you're interested in hiring a trainer or coach, doing a little research can go a long way to helping you achieve your goals. Good luck!
Tuesday, October 21, 2008
Bulletproof Your Knees - An Interview with Inga Yandell (located on pages 66 and 67)
This interview is geared toward a more lay population, with an emphasis on women's knee health.
Foundational Fat Loss - Published at FigureAthlete.com
A bare-bones, stripped down fat loss article. Don't expect anything revolutionary, just some of the basic rules and principles that need to be applied to get the ball rolling.
I hope everyone is having a great week. Enjoy!
Monday, October 20, 2008
I've written you before, but this time I'm nervous and need some advice. I have an MRI scheduled for Monday, and have been told I most likely have a torn meniscus (left knee, medial meniscus) and possibly a partial tear of the ACL.
I know the exact moment I noticed a problem, but there was no trauma or pain to speak of. I was playing a volleyball tournament on 9/28, had played 3 matches and was finishing my dynamic warmup for the 4th match. The only thing I did different was a hamstring stretch with my foot elevated on a wall (slightly above hip height) - kind of dumb and pointless, but in any case...I went to walk onto the court and my left foot was almost being pulled out to the side as I brought it forward in my gait. I was reticent to do hitting lines because I felt like I would collapse after a jump. The feeling subsided and I played the rest of the match, having absolutely no problems. Later that night into the next day, my knee was swollen and stiff.
I finally was able to be seen by the orthopedist last Thursday. He did the test (I forget the name) for the ACL, and found a great deal of laxity in both knees, but the left did not "lock" at the end range of motion. He was surprised that I had never injured or had surgery on my knee - I think he didn't believe me. Of course, I broke my elbow and had a doctor twist it all over the place and tell me it was fine, so I'm not sure what my pain tolerance is.
My questions are two-fold (and I'm going to buy Bulletproof Knees right away, to be sure!!) - any advice on questions to ask the orthopedist about my ACL/meniscus to ensure I'm getting the whole story, and is it possible to forgo ACL surgery (if it's indeed torn) and just work on strengthening the leg? The degree of laxity in both knees (which I think I've had all my life) has opened up the possiblity that my ACL wasn't doing a whole heck of a lot - and the right one still isn't. My main sport is volleyball, playing competitively once a week and a couple tournaments a month, attending nationals and playing beach doubles in the summer.
Any other advice or suggestions you could give me would be much appreciated. If Bulletproof Knees would have most of what I'm looking for, I'll start there.
Thanks for your time - and counsel!
First off, thanks for your question!
When going to your ortho, here are the following questions I would want to know:
- What's the degree of the ACL tear? A full-thickeness tear (Grade 3) would need surgery; anything below (1 or 2) can be treated conservatively in most cases.
- What is the location and size of the meniscus tear? I would then ask you, is there any feeling of locking and/or giving way? Does it cause pain or a decrease in function?
Here are some thoughts, FWIW.
If you don't have a Grade 3 tear, then you'll most likely be able to avoid an ACL reconstruction. That, in and of itself, is good news. I would definitely be taking some time off from volleyball, though, and when you return you may want to wear a brace for a period of time until you're comfortable again with explosive tri-planar movements. As you may remember, this is what Dallas Clark did for the Colts a few years ago - they thought he had torn his ACL, when it fact it wasn't a full-thickness tear. A few weeks of conservative therapy and he was back on the field.
Now I'm all for conservative therapy, but if you DO have a Grade 3 tear surgery is probably your best option. Those that go without a reconstruction are more likely to have rapid onset of osteoarthritis, so even though surgery/rehab would suck, it should give you a better long-term outcome.
What you do with the meniscus tear will then be contigent upon the severity of the ACL tear. If the meniscus tear is asymptomatic and you don't need ACL surgery, you can probably leave it alone - more and more docs are trying to leave these kinds of tears as is. If it is causing you issues though (whether it's pain or mechanical) you may need to get it scoped. I've discussed the difference between partial meniscectomies and meniscus repairs before on the blog, so be sure to check it out here.
I hope that gives you a little ammo when meeting with your ortho this week. Keep in mind that my bias is always to stray away from surgery if at all possible, but in some cases it is warranted and will provide the best outcome.
Good luck and keep me posted!
Friday, October 17, 2008
This was written by ExSci student and I-FAST gym member Lance Goyke. Guys like Lance are the future of the industry, and it's pretty bad when you write something so poor that a 19 year old can poke holes all throughout your article!
Have a great weekend!
MSN is the leader of health, right?
Ehh, I'm not so sure.
I'll a attempt to dissect this article in order.
Martica Heaner, M.A., M.Ed., has just told us that we eat too much protein. Not we as my friends in the bodybuilding community, but we as in the population. If we want specifics, the third paragraph is what set me off. She says that working out puts us in an anabolic state overnight. Night time is synonymous with catabolism! Some hardcores who don't care about sleep will wake up in the middle of the night to drink a shake or take some BCAAs to stop the muscle eating! Hell, even working out alone puts you in a catabolic state if you don't have proper post-workout nutrition (which, thankfully, she discusses later).
She mentions a study by Peter Lemon that suggests this is true. After a quick search of PubMed.com, a site that consists of fitness and nutrition studies, I've found that this professor does a lot of research work with world-renown Dr. John Berardi. Not a surprise seeing as they're both Canucks. For the record, I never actually determined what study she was referring to. I really wish she had cited the information!
"More protein can lead to more body fat"
No shit. Excess calories need to go somewhere, and if you eat too much of something, it will be stored as fat. However, protein, out of all the macronutrients, is the least likely to be stored as fat because of it's inability to make for a good energy source. She fails to mention that protein is harder to digest, and in turn burns more calories. She used a great tactic that is used when talking about statistics a lot. A journalistic lie if you will (much like what every processed food manufacturer does). It's kind of like if I were to say that only a small percentage of my body gets erect when I see things like Isla Fisher.
Sure it's true, but it's very misleading.
She wants us to consume less than a a gram per kilogram of bodyweight. I am "overweight and I'm less than 80 kg. She says 65 grams a day for me.
You have got to be fucking kidding?
For the record, a cup of chopped broccoli is usually a lot more than somebody will eat in a day. Much greater than a serving that the beloved Department of Agriculture makes so popular. And she thinks the average American consumes 100 grams of protein! 100 grams!? If you look on a nutrition label you can easily find out that they base those off of 50 grams of protein a day. I would venture to guess that most people don't get that unless they have a figure in their life that enjoys cooking.
"Timing your muscle fueling efforts"
This paragraph actually baffled me. How can she read great work like that of Nutrient Timing by Dr. John Ivy and still think all of this other stuff? I do think that 4:1 on carbs:protein is a little excessive on the carbohydrate side, but I would say that you want at least 2:1.
Last line:Peanut butter on bread.
Nothing about the peanut butter being natural. Nothing about the bread being 100% whole grain. Don't even worry about the fact that there's roughly no healthy loaf of bread that you can find in a grocery store. Just throw those fats onto those carbohydrates and get a lovely, gigantic insulin spike! Speed up the fat gain, Mommy! I'm taking up sumo wrestling!
Thursday, October 16, 2008
Today is a pretty light day w/regards to clients; I've founded our busiest days are M-W-F-Sa. Typically I get a session in on Thursday mornings, but I was up late last night and wanted some people to train with, so I'll get today's session in tomorrow morning.
Instead, I headed in to the gym early to get to work. I'm currently working on refining our systems, and making sure everything is in order as I-FAST is continuing to steadily grow. It's not nearly as sexy as helping someone get healthy or squat 5 bills, but it's something that needs to be done to ensure the business runs as smoothly as possible, both now and in the future. Bill and I are also working on finishing up our 2nd big marketing campaign, so that will be sent to the printer later this afternoon.
Today has also been a huge day for writing. I'm getting to the point now where if I outline something beforehand, my brain basically writes before I ever sit at a computer! This is making me much more efficient, and today I typed up an 5 page article (~2000 words) in 50 minutes.
After a quick lunch and coffeebreak I returned to work on my big project. Yes, it's big. No, I won't tell you much about it. Needless to say I would consider it 25-30% done and it's already 90 pages worth of content. And just to piss off the pundits everything is single-spaced, 12 point font, etc. I want this to be the resource of its kind. I can guarantee it won't be perfect, but I'm going to do my damndest(?) to put something special together. I hope you'll enjoy it when the time comes.
My bridal boot camp couple is coming in later this evening, and I'll be up in the early AM to get a pulling session in tomorrow. I haven't updated the training blog much lately, but things are actually going pretty well. If I weren't sitting so much lately I would like to think that I'm about the most healthy, and strongest, I've been in quite some time. I need to continue on this path and see where it takes me.
Tuesday, October 14, 2008
Monday, October 13, 2008
I think it’s important to distinguish between whether a muscle is short or if it is stiff when determining a corrective plan. Treat each case the same and only half of your clients will improve.
A short muscle lacks length. It may be that the muscle is positioned in a shortened position frequently and the muscle fibers have dropped sarcomeres in series or the connective tissues have adaptively shortened.
If you actively and/or passively stabilize the proximal attachment of the muscle and move the joint into a position to stretch the muscle, the proximal attachment will move well before reaching the end range of motion of the joint.
A stiff muscle has greater resistance to stretch. This may be due to hypertrophy or a greater quantity of connective tissues. Think of two rubber bands made of the same material, but one rubber band is wider than the other. The materials would have equal extensibility but because one has greater width, it take more force to stretch it the same length as a thinner band.
In the case of a stiff muscle, if you actively and/or passively stabilize the proximal attachment and move the joint into a position to stretch the muscle, The joint will move through it’s full range of motion without movement at the proximal attachment assuming enough force is applied to stretch the muscle.
Short muscles require repetitive, prolonged stretching to encourage creep of connective tissues and the addition of sarcomeres in series to add length.
Stiff muscles can be corrected by balancing the stiffness across a joint by strengthening their antagonists and by holding the antagonists in a shortened position as they may have been adaptively lengthened over time.
If you'd like to learn more about the differences between stiffness and shortness, as well as ways to address each, be sure to check out the Indy Seminar DVD's. And if you need NSCA CEU's, be sure to use the "NSCA" coupon code to get 10% off your order!
Sunday, October 12, 2008
Bill Hartman- Building a Better Body
Saturday, October 11, 2008
Here are some random things I've thought about this week:
- If I only got to listen to ONE Bob Seger song the rest of my life (which would totally suck!) it would have to be this one:
"Sometimes at night, I see their faces
I feel the traces they've left on my soul.
And those are the memories, that make me a wealthy soul."
AMAZING lyrics and it's an awesome transition between Travelin' Man and Beautiful Loser.
- A few things that have pissed me off at the gym this week:
* The Prowler thief is still on my mind - I want it back!
* Solicitors! Don't you have anything better to do during the day? No, I don't want to buy your chocolates, upgrade my phone plan, or contribute to any damn funds
* Junk plates. I won't mention where we purchased these from because I really like the people who work there, but our plates suck. They're too wide, and there are some serious discrepancies between the weights listed and what they actually weigh. That's a problem.
- Colts vs. Baltimore this weekend at home. We plan on doing some grillin' since the weather is supposed to be perfect, but I'd be lying if I said I was thrilled about this match-up. Can we get a cupcake? Please? Or at the very least a team that DOESN'T play smash-mouth football? The O-line is still beat up without Lilja and Ugoh, Sanders won't be back for a few more weeks, and now Hayden is out at least a week with a knee injury as well. Isn't it time for the forgotten Tyjuan Hagler to get off the PUP list yet?
I think that's it - if you're reading this on Saturday or Sunday, put the computer down and enjoy yourself a bit. I'll still be here on Monday ;)
Stay strong and have a great weekend!
Friday, October 10, 2008
And the selection this week is (cue drum roll please....)
10 Tips for Flawless Squattin'
I wrote this article several years ago when I was going full-steam ahead with powerlifting. Whether your goal is to get big, get strong, or just get a huge squat, be sure to check this article out!
Thursday, October 9, 2008
Here are 5 knee health tips I gave to Eric Cressey for his recent newsletter. If you aren't signed up, why not? My man is wicked smart and he's always got great content in his newsletter. Enjoy!
1. VMO specific work is currently poo-poo in the strength and conditioning industry. While I agree that we need to focus on strengthening the hip abductors/external rotators (especially glute max and posterior glute med), current literature leads us to believe that there’s more to the VMO than we might have expected.
2. When looking at the body as a functional unit, we can’t overlook the core with regards to knee health. More specifically, we know the rectus abdominus and external obliques work to keep us in pelvic neutral and out of anterior pelvic tilt. Lack of strength in these core muscles increases anterior pelvic tilt, which drives internal rotation of the hip and valgus of the knee. Getting and keeping these muscles strong could go a long way to preventing knee injuries, especially in female athletes.
3. Are accelerated ACL rehab programs what we need? I’m not so sure, and I think making young athletes follow the accelerated programs the pros use may do more harm than good.
[Note from EC: so, if you have a patellar tendon graft for a new ACL, you might not really have what you want until 1-1.5 years post-surgery. Tendons and ligaments have different qualities.]
4. To piggy-back on the previous point, another factor that isn’t examined as often as it should is long-term outcomes of ACL rehabbed clients. Sure it’s great to get them back on the field in 6, 9 or 12 months, but what are the long-term ramifications?
5. When an athlete tears their ACL, proprioceptive deficits are seen as quickly as 24 hours post-injury. What’s really intriguing, however, is that we often see this same deficit carried over to the healthy knee as well! Even after reconstruction this deficit can be seen for up to six years.
Wednesday, October 8, 2008
While I don't expect pro-level teams to divulge what's going on with all their athletes, let's be clear that there's a significant difference between a strain and a sprain.
From the Mayo Clinic website:
Tuesday, October 7, 2008
It took me a moment to process, but then it dawned on me: I like all of them! They all present different challenges. Most importantly, the real key here is the people you are working with. In the past I've almost always had a fair amount of people who were unmotivated; in all honesty, achieving their goals just wasn't their top priority. Now keep in mind not everyone was like that, but I always had a few.
Today, every member of I-FAST is 100% dedicated to achieving their goals. I can say with complete confidence that there's not one single client that I don't enjoy training. Why? They are dedicated and serious about achieving their goals. When you have dialed in clients, it makes everything you do as a trainer, coach, or therapist that much easier.
If you live in or around the Indianapolis area and you aren't gettin the results you want, please e-mail us so we can get you on the right track.
If you're a trainer, coach or therapist, do your best to align yourself with positive, dedicated and hard-working clients and athletes. You'll have better outcomes and you'll enjoy your work that much more in the long run.
Monday, October 6, 2008
Saturday morning we were up by 6 am to attend a seminar in Andover, MA. The primary presenters on this day were Kevin Wilk and Bob Mangine, and the entire day was spent talking about knee injuries, rehab and training. Needless to say, I was in heaven! If you haven't heard these guys speak before and you're serious about your continuing ed, you owe it to yourself to hear them speak. This day alone was well worth the cash I shelled out to attend.
While I have no plans on doing PT any time soon, it really helps to understand what PT's go through on a daily basis. If nothing else, you'll refine your knowledge of functional anatomy and how it applies to the training you're doing. Taking it a step further, if you are good at what you do and have a great network, you can brand yourself as the post-rehab guy in your area - the one that takes them AFTER rehab and gets them back to 110%. Not a bad niche if you ask me.
After the seminar EC and I decided we had sat all day, we needed to train. We got a quick and dirty session in, and I got beasted by a bar only known as El Gordo. This bar is friggin' thick, and it was definitely a shock to the system. I hit 3x5 there, 3 sets of chest-supported rows superset with alternating DB bench, some face pulls, some ab work, and called it a night. I'm still sore two days later.
Later that evening we caught up with the one and only Tony Gentilcore, and Cressey Performance's newest coach Brian. It was a great meal (turkey tips rule!), but the combination of tryptophan and two Miller Lites and I was ready for bed.
The next morning started with Kevin Wilk dropping repeated knowledge bombs on us regarding shoulder health and function. Did I mention this guy is ridiculously smart? And oh yeah, his patient lists reads like a Who's Who of the NBA, NFL and MLB. I was pleasantly suprised on this day, though, that nothing he said went too far over my head. While my primary focus is on knees, I want to learn as much as possible about every joint, and I've been working hard to get my shoulder info up to snuff. It doesn't hurt when you have EC and Bill in your corner, so I don't have any excuses to lack knowledge in that regard.
The day finished up with my Colts stealing a victory from the Texans, and my alma mater Ball State has broken into the college football Top 25 for the first time ever! As I stated, it was a great weekend.
Unfortunately all good times must come to an end, and a bumpy flight home paired with a pre-6 am morning and I'm back to reality. As the saying goes, though, "You can sleep when you're dead."
In the interim, it's time to kick ass and take names. Have a great week!
Thursday, October 2, 2008
Wednesday, October 1, 2008
Many of our clients have one goal: To lose body fat and kick some ass. Yes, I realize that's two goals. Whatever. We take great pride in pushing our clients to the limits, and in the end helping them break through perceived limitations when it comes to their body/physique.
While every component of our fat loss programming is somewhat metabolic in nature, we love finishing people off with energy system work at the end. As many of you know we aren't huge fans of overpriced treadmills and recumbent bikes; they take up too much space and cost too damn much. We much prefer alternative methods like med ball or body weight circuits, kettlebells, Airdyne sprints and everyone's favorite, the Prowler. They're more fun, and our clients really enjoy the workouts.
As we were training clients today, Bill turned to me and asked "Where's the Prowler?" We have a great strip out back where our clients pay their body comp dues, so we immediately walked back there to find it. Unfortunately, the shady dumpster people got the best of us today and stole our Prowler. We had been training out there numerous times when the following discussion had gone down:
Shady Dumpster guy, leering at our Prowler - "Is that scrap?"
Us - "No!"
So to whomever decided that our $500 Prowler would make a nice piece of $25 scrap metal, thank you. We appreciate your willingness to steal our stuff to make a quick buck.
RIP Prowler #1 - you will be sorely missed.
Tuesday, September 30, 2008
- I was on the FitCast this past weekend; we discussed mobility, knees, and the fallacies surrounding corrective training. You can check it out at www.thefitcast.com
- I had a new article go up today at FigureAthlete.com titled "Breaking into the Industry." If your goal is to become a personal trainer or strength coach in the future, you owe it to yourself to read the article.
- I'm headed to Boston this weekend for a weekend with those freakin' studs from Cressey Performance - you know, Cressey, Gentilcore and Larrabee. And oh yeah, I guess I'm going to a seminar too :(
In all seriousness, the seminar sounds sweet - you know you're a dork when the thought of two-days worth of talk on spines, shoulders and knees gets you excited.
- I also expect some serious brainstorming between Eric and myself this weekend. It's hard to get us together, but whenever it happens we get serious work done.
- Training is going really well right now, and I feel like I'm in a good place overall. I haven't updated it in a while, but I'm going to update the training log ASAP.
That's it for today; have a great day!
Thursday, September 25, 2008
You see, I read her blog post here a few days ago and it was so damn good I had to e-mail her about it. And it also got me all worked up thinking about goal setting and achieving things in your life.
A few days ago, I was in a little mini-slump; jet-lag, sleep deprivation and a little bit too much fun in Vegas will do that to a guy. Now I could've easily hung out in this state for days, weeks, months, or even years, but luckily for me whenever something like this happens I "wake up."
No, there's nothing spiritual or wacky about this; quite simply I realize that I control what goes on in my life. If things are good, I made them that way. If they aren't? Well, I did that too. Basically, it's on me to make my life what it can and should be.
I think far too often we forget about how much control we have over our own lives. We're far too quick to blame bosses, spouses, kids, and other external influences on our current state of being.
Take a second to really think about this stuff, ok? I promise, it will be worth it...
- What is going right in your life right now? What have you done to create this environment? Don't play around! Write this shit down - it could be with regards to your training, financial status, relationships, whatever. It all comes together, so whatever is really important to you write it down.
- What is going wrong in your life right now? What have you done to create this environment? Write this down as well for future reference.
All that I ask is that your honest with yourself. And let's be realistic here, sometimes we're the best at kidding ourselves versus others. When you tuck yourself into bed tonight, think about where you're at and if it's really where you want to be. If not, how can you go about getting yourself back on track? Or if you're on the right track, getting yourself to the next level?
Self-evolution and improvement definitely isn't an easy thing. If everyone could key in on this stuff with a laser-like focus we'd all be 6% body fat, freaky strong, ridiculously wealthy and living the life of our dreams. I'm not there yet, but that definitely won't stop me from trying.
If you're not doing the things you want, the bottom line is this: Ask yourself if what you're doing now is in-line with your long-term goals and dreams. If it's not, figure out a way to get yourself going ASAP.
The arm chair psychologist is now out of the office - that will be $200 ;)
Tuesday, September 23, 2008
Injured Ball State receiver likely out of football
In case you know nothing about him, this Dante Love was an absolute stud and one of the best NFL prospects our school has likely ever had. Watching him play earlier this year, you could tell how special he was. While I never met Dante (I'm getting old and somewhat out of the BSU loop) I'd heard nothing but great things about him.
In the end, though, we have to remember that football is a game. At least Dante will have the opportunity to live a normal, healthy life, even if football isn't a part of it. Please keep Dante and your family in your thoughts and prayers.