More updates

- I just sent my Bulletproof Knees manual off to my copy editor for the second revision. Barring any major setbacks, this thing is getting close!

- I'm working on a project that's going to be exclusive to my newsletter subscribers. I'm still gauging interest from fellow fitness professionals, but if I can pull this off it's going to kick some serious ass. If you're not signed up, get to it ASAP at www.RobertsonTrainingSystems.com

Other than that, training continues to go well. It's been an unload week, and with it the concomitant feelings of boredom and lethargy. I think I'm starting to see some abs, though, so that's a definite bonus!

Most importantly, I'm glad I've been getting to blog a little more lately. I really enjoy it, and I have a ton of material to work through in the coming weeks. Stay tuned for a special update on the Justin Ware Project as well!

Have a great weekend.

Stay strong
MR

Do Less, BETTER

My good friend Jimmy Smith and I were talking recently about the trend to continue "learning" more. For fitness professionals, it's key to our growth- if you don't continue learning, you'll definitely be left behind.

But at some point, we need to remember the basics.

In our rush to learn more, I think we forget to use or implement the things that WE KNOW work. With the fitness industry ever evolving, there's a tedency to become caught up in all the hype, the new trends, the newest findings. Whatever happened to just getting under the bar and squatting to get stronger?

When it comes down to basics, think super simple - like this:

Don't we know that if our posture is jacked-up we need to fix it?

Don't we know if we want to get stronger we need to keep adding weight to the bar?

Don't we know if we want to lose fat we need to dial-in our diet, build muscle and crank up the intensity of our training?

Keep learning - but don't forget that you already know quite a bit. If you're one of those people who is constantly spinning their wheels looking for the next great diet, routine, or the ever popular "missing link," chances are you'll never make significant improvements to your strength and physique.

When in doubt:

- Step back and see what in your program you can make simpler
- Apply the basic principles that YOU KNOW work
- Train hard and chieve your goals

Stay strong
MR

The Knee Sleeve CONTROVERSY

I just posted this on a training forum, but figured it was good enough for the blog! Hopefully it explains why I recommend the use of knee sleeves with weight training. Enjoy!

I guess I’m a little confused as to why there’s so much controversy surrounding this topic. Evidently, everything that’s written in an article these days must be supported by mounds of scientific evidence.

With that being said, here’s how and why I got interested in knee sleeves.

I was originally turned on to the idea by Australian strength coach Ian King. In a personal communication with Coach King, he stated that he had endured 10+ knee surgeries. He also stated that knee sleeves were part of the equation he used to nurse himself back to health and competition. He used the knee sleeves with all of his athletes, who also reported improved sense of well-being.

As if that wasn’t enough, I began speaking with two-time IPF World Heavyweight Powerlifting Champion Brad Gillingham about knee sleeves as well. Brad is not only super strong (over an 850 pound squat and deadlift!), but he’s no young buck either; Brad is over 40 and still going strong in a brutally demanding sport. He stated that the knee sleeves decreased his warm-up time, increased joint temperature and, again, improved his psychological well-being. He went on to state that the following Elite level lifters used knee sleeves as well:

Liz Willette (600+ pound squat as a female)

Greg Wagner (800+ pound squat at 275)

Nick Tylutki (800+ pound squat at 242)

Ray Benemerito (750 pound squat at 198)

Shawn Culnan (800+ pound squat at 275)

Pat McGettigan (Not sure of weights, but super strong)

So right then and there I decided that if I started using these at a young age, it would most likely improve my joint health both now and in the future. But I’m willing to admit that this is all anecdotal evidence, albeit from highly qualified athletes and coaches.

Returning to the rationale for use, there’s basically three reasons that people use knee sleeves:

- Increased joint temperature/improved joint lubrication

- Improved proprioception

- Improved psychological well-being

It’s pretty common knowledge that any time you significantly increase joint temperature, you’re going to improve lubrication at the joint and a decrease in the viscosity of synovial fluid. Yet another reason why warming up is actually good for you.

If you look at the scientific research on proprioception when using knee sleeves, the conclusions are pretty equivocal. The issue I have with these studies (as I do with most weight-training studies) is the fact that they use “healthy” college students to perform the tests. What is healthy? Have they weight trained extensively? Are they familiar with the machines or exercises they’ll be using? If you want to determine the efficacy of a training aid such as knee sleeves, use a well-trained population. I know this is not always an option, but it needs to be stated that this a limitation of most current strength training research.

Finally, while it can’t be assessed or determined scientifically, the Birmingham 1998 study mentioned that 72% of subjects FELT that the sleeves improved their performance. Now I realize this isn’t “scientific,” but is anyone else here ready to refute the psychological influence on performance? I don’t know about you, but if I FEEL like something is going to improve my performance, chances are it’s probably going to help, and it’s definitely not going to do anything to impair it.

I hope this clears things up. I understand what my biases are, but when it comes down to it, I’m always going to lean towards learning from people who are in the field and getting results versus guys in lab coats who are arguing minutia. In my opinion, the list of elite strength trainers and coaches alone was enough to convince me to use knee sleeves and recommend them to the people I train.

Stay strong

MR

Back in the Saddle

Thought I'd give everyone a quick update since I'm WAY AHEAD of schedule today (for once!)

- Training is still going well; I've had two productive low-body sessions this week, and the body is responding really well. I'm starting to crank the volume/intensity up, so we'll see how things are going, but I think I'm getting my recovery dialed in.

- Upper body is coming along as well, albeit a little slower. I've been hitting the push-ups and face pulls heavy, trying to achieve better structural balance overall.

- At the advice of Geoff Neupert, I purchased a 24 kg kettlebell and started doing some swings/GPP work. Well, it's not really GPP work, it's more like "Get ready for the friggin' beach in April" work! ;) I'm already as white as they come, so white and soft just doesn't cut it.

- I just sent in a 15 page e-report on mobility for vertical jump training; Virgil Aponte is bringing the book together, and there are some solid contributors on the list. When I have more updates on its release, I'll let you know.

- I also just got off the phone with Kevin Larrabee; Kevin does the FitCast and FitCast Insider podcasts, and this was another hour long FitCast Insider with me discussing athletic injuries and how to prevent them. If you're a strength coach or athlete, you want to check these out!

That's it from me - hope everyone out there is doing well!

Stay strong
MR

Sorry!

Wow - it's been a little while, hasn't it? Just when I think I'm ready to get consistent with the 'ol blog I totally space it for almost a month. Yikes!

Here's a quick overview of what I've been working on in the past weeks:

- I attended a 3-day seminar to become a certified Z-Health practitioner. I think there's some pretty cool stuff here, and I'll be interested to see how it affects my training going forward.

- Speaking of training, it's still going well. I've adjusted a few things with my squats and pulls, and while the weights were relatively light I was really pleased with the SPEED. I'll keep you posted moving forward and hopefully do a mini-article for T-Nation on the topic.

- When it rains it pours w/regards to articles; here are the latest two in case you missed them:

* The Hardcore Lunge - T-Nation
* Gittin' Diesel in Your Own Home Gym - Elite Fitness Systems

I'm actually working on two or three more that I hope to have out within the next 4-6 weeks.

- The Bulletproof Knees manual is off for copy editing; things are coming together on this project, so I hope to release it in the next month.

- Oh yeah, remember that project I did a while back with Bill Hartman? You know, Inside-Out? We're moving forward on part two, and you WON'T be dissapointed. Stay tuned for more info.

- Finally, I've been working to revamp the website. I've added a section for archived newsletters, and updated my Products page to keep people in touch w/the great products I've reviewed.

As you can see, just because I haven't been blogging doesn't mean I haven't been busy!

If you take the time to read this, drop me a line or reply to this post to keep me in check. I really do enjoy it, I just tend to forget about it sometimes!

Stay strong
MR

Training update

Hadn't done a training update in quite some time, so I thought I'd get everyone up to speed with where I'm at right now.

Squat training is coming around. I'd done about a two months of repetition based work to build up the connective tissue, so last week I ended up pushing myself a little bit. I'm a little gun-shy training by myself without a spot, but I worked up to 405 for a single that felt pretty good. The biggest issues with the squat right now are consistency in the set-up and consistency with depth. I think a lot of this will come as I continue getting reps under my belt.

I benched yesterday and I still have a long way to go, but my raw strength is coming around. I hit a slow 285 but the groove wasn't all that great. I need to work on dialing in my set-up and taking the bar a little lower. All in all, this wasn't too bad considering I can't remember the last time I took a heavy single on the bench.

Saturday I pulled and again, decided things were feeling good so I worked up to a new PR of 545. Since I've improved my posture and alignment, I've gotten much better at finishing pulls at the top; the glutes are on a whole 'nother level now. Problem is, I don't have the hamstring strength to get in the proper starting position! I've talked to Jim Wendler at Elite and I'm going to get a glute-ham ASAP, so hopefully I'll get this issue fixed up. Once I can sit back into the starting position and get that leg drive from the start, I'll be much more efficient and the lift will be a lot cleaner.

The thing I'm stoked about is all these lifts were done with minmal supportive gear (wraps, belt, etc.) so I'm begining to ponder what I can do once I get back in the cheater gear. Guess I'll just have to wait and see!

Have a great week!

Stay strong
MR

I know its been a while, but I think Ive figured out how to blog from my phone, which SHOULD ensure more consistent posting ;)

Things are going well here in Indy. Eric and I released our Building the Efficient Athlete DVD series last week. The Custom Fitness/Custom Athleticstraining is blowing up. And I've been feeding my head with a ton of audio materials lately, so life is good.

In two weeks I travel to Durham for the first weekendof the Z-Health seminar; what I know of the system is very intriguing so I'm looking forward to that.

Finally, Bill and my Compound Cuff article ran yesterday at T-nation, so if you haven't checked it out now, git-r-done!

Stay strong
MR