Q&A: Lunging properly

Mike -

I have a problem when I lunge. Too often, my toes want to turn out - why does this happen?

Thanks!

First off, thanks for the question. I actually got a very similar question from one of my online clients, so I figured I'd address it here in the blog.

We know the gluteals (and in particular posterior glute medius) is often weak; this is really important when we are discussing frontal/transverse plane movements. Essentially, if your posterior glute medius isn't up to the task, you'll see an increase in adduction/internal rotation of the femur in single-leg exercises. In non-geek speak, your knee caves in.

To help improve your balance/stability, your body looks further down the kinetic chain. One of the primary lines of defense is to turn your toes/foot out, giving you a wider base of support. So while you'd think the issue was the foot, it's typically more of a hip problem.

If this is the issue you're suffering from, I'd incorporate either some x-band walks or band resisted clams into your program. These can be performed pre-workout, or even better still, immediately prior to the affected exercise. This will engage/facilitate the appropriate musculature in a lower level setting, and help it re-groove it's appropriate role in a motor integrated setting as well.

(Video clips can be found on my website if you are unfamiliar with the above exercises.)

Good luck and good training!

Stay strong

MR

Q&A: Cybernetic Periodization

Mike,

Love the blog!

Can you talk a little bit more about what you mean by 'cybernetic programming', and give us some examples of how you use that?

Thanks!

Yudi Kerbel, NASM-CPT

First off, thanks for the question Yudi! If anyone else has questions they want me to cover, please leave them in the "Comments" section.

The term cybernetic periodization was first coined (as far as I'm aware of) by Mel Siff in his textbook Supertraining. The essence of the concept is that you need to be able to adjust your training on the fly dependent upon how you're feeling. Here's an example:

My MMA fighter Dan came in for his workouts this week looking beat up. Now, this is to be expected - he's training at a new facility with better fighters, AND he's peaking for a fight next weekend. While I still would've liked for him to get a few heavy/explosive lifts in this week, it wasn't really in the cards as I had originally programmed.

If I were a slave to the program as originally written, he would've lifted heavy regardless - but in all honesty, that would've been stupid. I would've beaten him up worse, his lifts would probably have looked terrible, and I'd risk getting him injured. Also, in case I didn't mention it before, Dan is an MMA fighter - I have no desire to be arm-barred or choked out in my own gym!

Instead, we focused on getting a good lift or two in each day and then really geared back his assistance lifts. This gives him extra recovery time and, in the long run, will allow him to be at his best come next weekend.

That's the essence of cybernetic periodization - lift hard/heavy/fast on the days you feel really good. On the days you don't, gear things back so that the next time you hit the gym you're ready to go. It really comes down to listening to your body and doing what it's capable of on any given day.

I hope that helps - good luck!

Stay strong
MR

So...

Yes, I've been slacking on the blog lately. It very much is a hit or miss thing with me - sometimes I have a ton to say. Other times? Not so much.

To try and keep the content flowing, let's do some Q&A for a little while to spice things up. If you have questions you'd like me to answer, send them to info@robertsontrainingsystems.com and I'll try to answer a few of them right here.

While we're at it, let's get a little blogging in!

I used to work with a client who was a VERY successful entrepreneur and one of the most intelligent guys I'd ever met. One thing he used to always preach to me was the concept of momentum in life. When you've got it to your back, everything just seems to flow and you get a ton accomplished. When it's stagnant, everything seems harder and it feels like you're spinning your wheels.

This concept has been reiterated to me a lot lately. With regards to my training, have a set goal and focus has gotten me out of a rut and focused on what I want to accomplish. The same thing goes with my professional ventures - now that I have a lot on my plate, the momentum is really shifting and I'm getting a ton done. It's pretty cool.

But enough about me - how can this work for you? If you've got a lot of positive momentum, you need not read much further. But what if you're stuck in the mud?

- Do SOMETHING positive. Get a workout in. Stick with your diet for a day. Get your week's to do list done on Sunday. Basically, do anything possible to get going in the right direction.

- After a few positive reinforcements, tackle something else. If training is going well, focus on your recovery work or your diet. If your work is picking up, focus on spending more time with your loved ones, or doing something that you truly enjoy. The goal is to get momentum working for you in all phases of life.

- When in doubt, keep at it! Just like habits, it seems as though momentum generally takes 3-4 weeks to really pick up steam. Every day may not work out perfectly, but the goal isn't for perfection - it's to have more good days than bad. Once you get the ball rolling, you may be surprised at what you can accomplish.

"May the wind always be at your back and the sun upon your face. And may the wings of destiny carry you aloft to dance with the stars." - Blow, 2001

Stay strong
MR

Glute-Ham Raise Progressions

Hello Mike!

I hope you do not mind me contacting you directly. I have read many of
your articles at T-Nation, and always enjoy your intelligent
well-thought out approach. I have an exercise phys background myself
and am a bit of a nerd/geek/etc when it comes to training and
performance. Not that I claim to be a rocket scientist or anything...but
I have enjoyed the process of learning how things fit together and how
imbalances, posture, etc,etc affect what we are trying to accomplish. I
am an assistant coach at the University of South Carolina where I work
with athletes on a regualr basis on the field and in the weight room.

My question: how do you progress people into glute-ham raises that
cannot do them at all or cramp up after a few reps? Often times, at the
start of the training year, the newbies experience cramping and then a
fear factor when it comes to doing the glute-ham raise. Is this a
strength issue? a flexibility issue? both? I have had sprinter athletes
who can put up a double bodyweight squat or more, look like an anatomy
map, and glute-hams destroy them. This is not true of everyone, but it
surprises me that explosive people with excellent strength to bodyweight
ratios have so much difficulty with this exercise.

If you need more information to answer, I will be happy to provide it.
Thanks for your time and I hope to hear from you,

Mike Sergent
Assistant Track & Field Coach
University of South Carolina

Michael -

Here's the general progression I use with clients/athletes:

- Negatives only - Get up to the top, lower under control, and then get back up to the top in whichever way is necessary

- Band assisted - Place a band across their chest and which attaches behind them. In this position, the assistance is greatest at the bottom (where they are weakest), and lowest at the top (where they need it the most).

From there, it's useful to start mixing in some un-assisted with assisted reps until they can get the prescribed numbers.

Good luck!

MR

QA: Dynamic Movements for The Aesthetically Inclined

Q: I realize the importance of heavy lifting for everyone, but I'm curious as to how you utilize max and dynamic movements for your clients who are not competitive lifters or athletes, but rather people interested in lifting for primarily aesthetic purposes.

A: Everyone needs to get stronger and faster, not only athletes. However, I find no point in focusing solely on strength and speed at the expense of my clients' true goals.

So heavy fives, triples, and maybe even singles would be worked into their programs from time to time. Certain cycles may focus on speed work as well. Both the client and I recognize that these are a means to an end, to help them achieve their aesthetic-based physique goals.

However, I think that speed and strength are absolutely critical. The stronger and faster you get, the more space you have for growth. It's all just part of a balanced program.

Mike Robertson

Always Finish With the Butt

Q: I've read your High Performance Core Training article, and I'm pretty sure that my lower back and core are my biggest weak spots. So now I'm wondering if I should avoid other hamstring related leg movements altogether when beginning this program?

Also, I'm thinking about doing higher rep pull-throughs and single leg dumbbell deadlifts, along with the other lifts you suggested, but how much time do you think I should take before getting back into heavy deadlifting?

A: This is tricky, because you want strong hamstrings, especially if you're in anterior tilt. The abs, glutes, and hamstrings work together to posteriorly tilt the pelvis. The problem arises when the hamstrings become your primary hip extensor, rather than your gluteus.

Here's how I determine how heavy to go on posterior chain movements: if I can finish the lift with my glutes (e.g. hip extension) rather than my back (lumbar hyperextension or just trunk extension), then it's a good weight. If I have to use my back rather than my ass to finish the movement, I've gone too heavy, and have shut my glutes down.

So to answer your second question, you don't have to take any time off at all: you can still pull, do good mornings, RDL's, and pull-throughs, as long as you're using your glutes to produce the movement.

Mike Robertson

Direct Ab Training – Fact or Fallacy?

The question comes up all the time: Do you need direct and/or isolated “core” training? Or do big bang exercises like squats, deadlifts, and overhead presses take care of this for you?

I hear this debated ALL the time – and for some reason, I think I have at least a relatively good answer as to how BOTH camps could be correct.

Let’s examine the first group, the ones who say you have to perform isolated and/or direct core training. Why would this be necessary?

You’ve heard me talk ad nauseam about core training and why it’s important; quite simply, we want to achieve and maintain optimal spinal/pelvic alignment both statically and dynamically. By doing this, we give our body the best chance to be efficient. With optimal pelvic/low back alignment, we can really turn on and utilize our glutes and hamstrings, the workhorses when it comes to big squats and deadlifts, fast sprints, and sky-high jumps.

So if you’re NOT in optimal low back/pelvic alignment, heavy squatting and deadlifting is only going to reinforce that flawed stability program. You’re going to be relying on your low back to do all the stabilizing, effectively reinforcing your already flawed spinal/pelvic alignment! This person is the ideal candidate for isolated and direct core training. They need to bring the rectus abdominus and external obliques up to appropriate levels of strength and stiffness, such that optimal pelvic alignment is achieved both statically and dynamically.

On the other hand, the “I don’t need isolated core training” group could be correct as well. How?

Quite often I hear this from lifters who have been taught to lift correctly!. They were taught to squat deep from the start. They started off training without belts for an extended period of time. One of the groups I hear this from the most is Olympic lifters. If you’ve ever worked with or watched high-level weightlifters, they generally have amazing posture: Great spinal/pelvic alignment, good thoracic mobility/extensibility, etc Basically, they are already in a near-optimal alignment, without necessarily training for it! So how could these people get away without direct core training?

They are already in optimal alignment (or close to it), and therefore their body is constantly reinforcing this optimal alignement via training. Let me expand a little further.

Let’s say our first example decides he doesn’t need isolated core training, so he takes his flawed stability patterns (e.g. all low back), and proceeds to squat and deadlift heavy. He’s already in a flawed posture, and the weight training is going to constantly reinforce and engrain that movement/posture. So while it may not catch up to him immediately, over time if he doesn’t change his ways he’s going to end up with any of an assortment of injuries.

Now let’s go back to our weightlifter. He’s already in an ideal alignment, so when he squats or deadlifts heavy, his body is going to be reinforcing that optimal alignment. Due to his core strength/stability already being on par with what his legs and hips can handle, he’s bringing up the entire body’s strength at the same time. Essentially, his entire core can stabilize whatever his legs are capable of moving. This is the perfect situation to be in.

As I’ve stated before, weight training always cements your posture. So if you’re doing it properly and through a full range of motion, it will improve your posture and your mobility! If you don’t do it correctly, or do it through an incomplete range of motion, this too will be reinforced.

To bring this to a close, just remember this – if you’re not in optimal spinal/pelvic alignment at rest, you’re not going to do it while producing movement. Period. You need to perform isolated and/or direct core strength/stability drills to achieve this first and foremost.

If you’re already in an optimal spinal/pelvic alignment, you may not need direct core work, but it probably won’t hurt.

Hopefully this sheds a little light on the topic. Best of luck with your training!

Stay strong
MR

Push ups, Face pulls, and Shrugs

In your and Bill Hartman's article "Push ups, face pulls and shrugs for strong and healthy shoulder's" you guys talk about how during a proper and efficient bench press, the scapulae don't really protract and in fact should actually be retracted and depressed. You go on to say that this position is the same position the scapulae are in during the contracted portion of a row, so the idea of horizontal training balance in terms of pushing and pulling isn't as simple as balancing rows with benching. Now with that being said, in BTEA you and Eric include "all bench pressing" in the "scapular protraction" column of "A structural balance crash course, the Upper Body" chart in the powerpoint slides and in opposition to that you include all rowing movements (upright rows excluded) in the "scapular retraction column".

So my questions to you are:
1.) Is the bench press a scapular protraction movement or scapular retraction movement? And if pressing movements like the bench press aren't in fact scapular protraction movements, are there any other movements besides a push up or push up plus that are?

MR: It’s tricky, right? ;)
The bench press is in fact a protraction movement pattern; the problem is, the scapulae never actually protract! So while you’re training the pecs, anterior delts, triceps, etc., you’re never really focusing on the serratus anterior. This is an obvious issue w/the bench press exercise.
Now, with regards to “true” protraction exercises, push-ups are obviously great, but they aren’t your only choice. You can also perform a variety of protraction exercises using a standing cable machine or heavy bands – mix it up by standing with feet aligned and in a split-stance to get more “core” involvement.

2.) I understand that the contracted portion of most rowing movements put the scapulae in a depressed and retracted position but during the other portions of rowing such as on a t-bar or isolateral rowing machine where not much effort is needed to maintain neutral spine, I feel like my scapulae can protract if I allow the weight to take them into that protracted position. Would allowing my scapulae to protract during that portion of the row be in essence training scapular protraction in that phase and scapular retraction in the contracted phase? or since your not actively using your serratus to protract the scapula would you not really be training scapular protraction?

MR: Now you’re thinking man!
I’ve actually just written an entire article on this topic. The goal during all rowing movements should be to allow/control protraction at the start/finish of the movement. By doing this, we allow the rhomboids to relax and stretch, thus ensuring a better contraction during the actual movement. You’ll see quite often where people maintain a small amount of retraction, even at the start/finish – they simply can’t relax into protraction and still complete the movement. This is typical of someone who is dealing with rhomboid dominance and/or scapular downward rotation syndrome.

3.) If performing push up variations are indeed the only way to actively train scapular protraction, then would I be understanding things correctly if i said that balancing rows and push up variations would serve someone better for shoulder health and scapular function then balancing rows and bench press variations?

MR: Yes!
Just remember that our goal is optimal alignment of the upper extremity, and the upper extremity just seems a lot harder to “balance” overall than the lower body. If we’re developing a program for someone that’s already in optimal alignment, it’s much better to try and balance protraction/retraction strength than just focusing on bench presses versus rows.

Recovery: The Whole Nine Yards

I just wanted to inquire about your thoughts on recovery practices.
The training volume right now is incredibly high, and though I am
happy to bear some soreness and have been sticking to my
activation/stretching/soft tissue stuff, I wonder about cryotherapy or
contrast showers, foam rolling post-training and any other stuff I can
do to keep the lactic acid flushed out.

MR: If you're experiencing a boat-load of soreness/inflammation
post-workout, an ice-bath may not be a bad idea. It sounds like your
training volume is through the roof, so an ice bath may help keep things
under control.

Another idea that may help is just some very light hurdle or squat-rack
mobility drills. Obviously you don't want to increase fatigue, but one of
the best ways to maintain mobility and flush metabolic waste is movement.
You've already picked several M2 drills to incorporate pre-workout, so this
may be a time to do some different ones and just move around a bit.

I usually foam roll before practice or sprint work/fitness stuff, will
it really help me to do more after training? I'm actually feeling
quite good despite some moderate soreness, but I just want to maximize
recovery options since I'm training almost 5hrs a day right now. I've
been eating a TON of food, taking my few but trusted supplements and
taking contrast showers. Think I should hit up the ice bath, or do
anything else?

MR: Again, the ice bath may not be a bad idea. Some other ideas:

I've always found Epsom salt baths to help speed recovery (i.e. reduce
muscle soreness) and just in general "feel better." Don't discount the
psychological effect of feeling good!

Another option that's not as sexy is some old-school static stretching
before bed. It may have an acute change on flexibility, but again, it also
feels good and I think it parlays into some good results w/regards to
improving tissue quality.

In other news, I posted the fastest times on the 20, 40, 60, 80 and
100m tests today. I'm really enjoying my time on the field and am
looking forward to being part of a team again!
Funny how we sometimes underestimate ourselves, despite knowing that
we can be limitless in our dreaming. Funny eh?

Have a nice night..and thanks so very much!

MR: I'm really glad to hear you performed that well! I knew that as we
worked to improve your efficiency, your performance would follow along. It
seems as though you're already starting to see some improvements in just a
few short weeks - GREAT WORK!

Mike Robertson

Squats and Your IT Band

I've been having some ITB pain. From what I read squatting makes this worse
- is there something I could subsititute for squats that wouldn't irritate
it? How do I prevent this problem in the future?

It's a little bit more complicated than just "not squatting" - there's
probably some underlying issues that need to be addressed.

Firstly, I'm not sure what you're doing for "core" training, but check out
my "Core Training for Smart Folks" article on T-Nation. If you are going to
do core exercises, start with those.

Next, since you're running you need to focus on stretching/foam rolling your
hip flexors, quads, TFL and ITB as often as possible. These are the areas
that get short/stiff due to running and most weight training programs; this
will pull your pelvis into anterior tilt, and, well, it gets messy from
there. Just trust me when I say it leads to a cascade of events and
eventually you're screwed up in all three planes of movement! ;)

Beyond that, focus on a lot of gluteal work - glute bridges, long-stride
lunges, single-leg RDL's, pull-throughs, etc. Generally when people have
ITB issues there's an imbalance in strength between the TFL and the glute
max; balance what's going on at the hip and the ITB issues will typically
follow suit.

Mike Robertson

The Source of Scapular Winging

Hi Mike,

I purchased Inside-Out and have been working on the push-up plus exercise, among others. I have noticed when I straighten my arm directly in front of me (as though I’m throwing a punch) the winging of the scapula goes away. Would this mean that my serratus anterior works properly and is not the source of my scapular winging OR that my serratus anterior is not correctly activated and that is why I have scapular winging?

If you have significant scapular winging, chances are you have deficiencies in either strength and/or motor control of the serratus anterior. What you describe is normal; many people have appropriate function into protraction, but they have poor eccentric control of the serratus as the scapula moves back into a retracted position. Quite often when you perform push-ups people have no issue with the concentric movement, but struggle considerably and/or get pain when lowering into the bottom.

Focus on “pulling” the shoulder blades together on the eccentric portion of push-ups, along with keeping your shoulder blades tight to the rib cage. If you can’t perform traditional push-ups properly, you may have to perform them on your knees or even in a power rack until you can achieve proper scapular control.

Good luck!

Mike Robertson


Key #1: Improve and Maintain Thoracic Spine Mobility

The mobility of the upper back, or thoracic spine, especially in regard to achieving sufficient upright posture directly affects the ability to properly position the scapulae (the shoulder blades) during upper body training. Poor scapular positioning can actually weaken the rotator cuff muscles and limit how much weight you can lift, limit arm speed, and limit striking power. Rounded back or slouched posture of the upper back prevents the normal movement and positioning, increasing the likelihood of impingement of the rotator cuff. Repetitive “pinching” of the rotator cuff in this case will result in inflammatory or degenerative conditions or even rotator cuff tears.

Front Squat Weak-Point: The Wrists

I'm trying to incorporate some front squats into my
routine. The good news is they seem to be a godsend for the knees. The bad news is my wrists are starting to bark at the position I've got them in to
support the bar on my shoulders.

Any hints? Maybe/probably I'm doing it wrong? Any specialty bar out there
I should consider?

The biggest issue with the clean-grip front squat is the wrist positioning.
If you have Inside-Out, be sure to focus on the front squat wrist mobility
drill as often as possible to improve specific mobility in that area.

Static stretching of the forearms can help as well, so try this stretch out.
Extend your arm in front of you with your fingers/wrist extended and
pointing straight up. Use the fingers of the off hand to pull your fingers
back towards your face. This should stretch your wrist flexors.

Finally, most people try to start off doing a ton of reps with the front
squat and that's not a great idea. In other words, 3x10 is murder on your
wrist if you aren't ready for it! Keep the same load, but invert the
sets/reps to take the stress off the wrists. I don't like doing much more
than 3-5 reps in the front squat (or most exercises, for that matter) ;)

Hope that helps!

Mike Robertson

What are the six things you MUST do and the one thing you should NEVER do before you get under the bar or take the field to achieve a personal record performance?

The Career Path: Q/A

Dear Mike,

This writing is a request for assistance. I am at fork in the
road on my career path. I'm 22 years old and will graduate
college in December. For the last few years I have been
excitedly learning everything I can about weight training and
nutrition. I chose to pursue mainly nutrition in my
undergraduate studies at Central Michigan University, as a
Dietetics major, but as I near graduation I'm unsure of
whether I want to pursue further education in sports nutrition
or go the route of strength training and become a strength and
conditioning (S & C) coach. I'm inspired by the thought of
someday interning and working with coaches and like-minded
people like you. All I seem to think or read about these days
is related to weightlifting, nutrition, athletics, athletic
development, body composition, and so forth. These are my
passions. What I'm not clear about is how to discern my next
best steps-specifically related to formal education (even
though I realize most education is outside of the classroom).

I'm hoping you might be willing to offer some insight or
suggestions regarding:

1. How I might clarify my passion and/or next steps? (I
realize that it doesn't necessarily have to be strength
training OR nutrition, but having a narrower goal would help
in choosing where to pursue a masters degree, and with what
focus.)

2. What is the best formal education path once I determine
which route to take? For example, if I choose the S & C route,
would a masters in Kinesiology with a concentration in
exercise science or biomechanics (or something else) be the
best route? If I choose further nutrition education, what
degree(s) would put me in the best position to give nutrition
guidance in an athletic type environment? (I definitely don't
want to be a clinical dietitian.)

3. Are there any masters degree programs or other educational
or training opportunities or internships you especially recommend?

I greatly appreciate any guidance, tips, or helpful resources
you might be willing to offer or point me toward. If you
prefer to talk by phone let me know.

Thank you!

Shane -

Thanks for contacting me - I think you've put yourself in a great position
to be successful down the line.

Firstly, PLEASE make sure to complete your dietetics degree and get your RD.
We need more athletic-minded RD's in the field! Beyond giving yourself an
edge over the competition, you'll be better able to help the
athletes/clients you work with down the line.

As far as finding your passion, it sounds as though you've already done it!
Working with athletes is the greatest job in the world. After you've
completed your dietetic degree and test, look into Masters programs in the
fields of physiology, biomechanics or perhaps a specialized program in
sports nutrition. Make sure to get time in both the lab and practical (e.g.
athletic) settings. Being able to read and comprehend research is a
critical part of any Masters program, but you need to split that time
between the theoretical stuff and the "in-the-trenches" stuff as well.

As far as programs go, I can say without a doubt that UCONN has an excellent
program - I've studied under and worked with many of the staff there, and
they are top-notch. My old alma-mater, Ball State, still has a great lab
but has shifted it's emphasis from strength and power which are my passions.
Finally, the lab at Memphis was very solid a very years ago but I'm not sure
where it's at right now. Those would all be great places to start.

I hope this helps and good luck with your future!

Best
Mike

A Question Regarding Bulletproof Knees

Q&A

I read over your Bulletproof Knees site and at first was a little worried that I may know most of the information contained. I've subscribed to a program very similar to the ones outlined in your postural and hip strengthening articles. I've already used a lot of posterior chain exercises with many of the 1-leg variations. In fact, I have intense pain while performing a movement like the squat (or sitting down into or out of a chair), so since January, I have not squatted and have mostly strengthened the posterior chain.

Bulletproof Knees is a comprehensive resource when it comes to post-rehab and performance based knee training. Is there going to be overlap with regards to what I've discussed in my articles? Absolutely! However, just because you've seen or heard of many of the exercises or training tools before doesn't mean they're being correctly applied into your current training program.

One point I'd like to make is in reference to an earlier blog post about people always looking for "new" information. I understand the want and need for "new" information, but the fact of the matter is we already have a lot of the answers out there - we're simply not APPLYING THE CONCEPTS properly.

It's like a great set of tools; you could have the finest tools known to man, but if you aren't using them properly, you're not going to maximize their performance. The same could be said with your training program: Using the right tools for the job is part of the battle, but the other part is using them correctly.

I know and understand that this manual can't solve everyone's problems; I'd be a fool if I did. However, I firmly believe that many people out there are suffering from debilitating knee pain because no one has taken the time to help them overcome their limitations. I may not get you to 100% of what you were in your prime, but I feel like this manual can get you to your best current functional outcome, whatever that may be.

I can't magically heal torn or repaired ACL's, I can't prevent structural biomechanical abnormalities, and I can't reverse the effects of osteoarthritis. But I CAN help you make the best of what you've got, and that's why I created this manual. Good luck!

Stay strong
MR