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Exercises You Should Be Doing: Alligator Walk

Lets play a simple game today.  Lets pretend you’re me, and someone came up to you and asked the following question:

Tony, why don’t you like crunches?

 

WWTS (What Would Tony Say)?

  • I want to roll my eyes right now, but my doctor said that if I keep doing it my ocular muscles may spasm and eject my eyeballs.

OR

  • I can’t think of anything more I want to do right now than suplex you onto the pavement.

While conventional wisdom could make a case for either one (they’re both phenomenal answers), the professional in me would have to go with the third option:

Well, if you look at the anatomy of the “core,” you’ll see that it represents more of a cross-hatched web, which would indicate that it’s main role, or job, is as a stabilizer.

If it were meant just for flexion (the action of a crunch) then it would be a hamstring – and that’s jus looney talk.

What’s more, since we’re on the topic of flexion – Dr. Stuart McGill has shown convincingly in his research that repeated spinal flexion is the exact mechanism for disc herniation.  Quite literally, you only have so many crunches in your spine before something bad happens.   Think of a credit card and what happens to it when you bend it back and forth.  Eventually, it breaks.

And, lastly, each crunch (or sit-up) places roughly 760 lbs of compressive load on the vertebral discs in the lumbar spine – does that sound remotely healthy?

Double smoke bomb, flash, flash, and I’m out!

I’ve gone out of my way to convince people that there are far superior options than boring ol’ crunches to train your abdominals – type in Pallof Press, Half Kneeling Lift/Chop, or Bodysaw in the search function and you’ll see what I mean.

Today, however, I want to share another great core exercise that gets the TG seal of approval.

What Is It:  Alligator Walk

What Does It Do:  Outside of doing a superb job at training the anterior core (preventing extension), this is also a great exercise for serratus anterior activation (shoulder health), as well as helps to synchronize stabilization in the entire lumbo-pelvic-hip area.  In essence, this is a huge bang-for-your-training-buck exercise!

Key Coaching Cues:  First and foremost, it’s important to brace the abdominals and squeeze the glutes throughout – doing so will help keep the body in more of a neutral posture.  Secondly, for those who have access to a slideboard, that will make things easier.  Simply place both feet on top of the “boot,” and walk back and forth with your hands.  For those that don’t have a slideboard, though, the variaton shown in the video is spot on.  All you’ll need to do is grab a towel, or paper plate, or Val Slide and perform the same movement as shown in the video.

There are a couple of options here:

1.  You can walk back and forth – performing a set number of “strikes” per hand. Say, five strikes per hand forward, then five strikes per hand backwards which would equte to one repetition (shoot for 5-8 total).

2.  Go for a pre-determined distance – 25 yards, for instance.

3.  Also, for those of you who are little more G6, place a 25 lb plate underneath your feet and drag it that way.   It’s masochistic!

I have no real preference, both are equally effective.  Try it out today and let me know what you think!

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Stuff to Read While You’re Pretending to Work: 3/15/2011

Deconstruction and Reconstruction – Patrick Ward

As I’ve stated numerous times on this blog – harder doesn’t always mean better (that’s what she said).  I can make any exercise harder, but that doen’t necessarily mean it will make my athletes or clients better.  Likewise, this whole mentality that each and every training session needs to leave you feeling like you got run over by a mack truck is complete nonsense.  Patrick sheds some light on this topic, and I think he nails it.

Trainers Wanted – Sean Hyson

I don’t know about you, but I slowed clapped the shit out of this post when I read it.

Upper Back Training for Deadlifts – Todd Bumgardner

It’s no secret that I have a small affinity for the deadlift.  So, it should come as no suprise, then, that when I read this article I pretty much caught myself nodding my head in agreement for about ten minutes.  

Well, that’s about it.  Sorry I didn’t post anything yesterday and today’s was so short.  I’m actually in the midst of putting the final touches on my next t-naton article, which, I’m not gonna lie, should change people’s lives – if not earn me a Pulitzer.  True story.

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A Peek Inside CP: Elite Baseball Development Program

It’s been a few months in the making, but the CP Elite Baseball Development video has finally come to fruition after going through all the footage and numerous edits along the way. 

Speaking truthfully, I’m not going to say that this is the most bad-ass video ever made, but it pretty much is.  Seriously, if this doesn’t hit at least ten million views by lunch today, I’ll be disappointed.

Joking a side, we’re really happy with the end product, and we hope it allows everyone to get a peek inside what Cressey Performance is all about.

As you’ll see, we work with a bunch of great guys, so a huge thanks goes out to all of them for their continued support and dedication each and every off-season.  Give em’ hell this summer fellas!

So, sit back, press play, and enjoy. 

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Morning Cup of Vomiting in My Mouth: Worst Diet Advice, Ever?

Haven’t done one of these in I don’t know how long.  This one’s a doozy.

New York, New York:

Not that this is going to come as any surprise, but a plastic surgeon and an orthodontist (huh?) have recently teamed up to promote an extreme weight loss plan that involves daily injections of the pregnancy hormone hCG in conjunction with a 500-calorie per day diet.  Of course they would!

Here’s the basic logic (from the story linked above):  despite the fact that there’s absolutely no scientific research that it actually does anything, you tell people to inject themselves with this hormone (which coincidentally isn’t cheap) so that they won’t feel hungry when they’re only eating 500 calories per day.

What the shit!?!?!?!

I don’t know about you, but I’d like to see the percentage of people who actually keep the weight off once they stop “treatment.”

My guess is not many.

Moreover, I’d love to be a fly on the wall as this soul-less, asshat of a doctor explains to people that following a 500-calorie per day diet, long-term, is in any way healthy.  Why not just tell them to drink battery acid and eat paint chips?  Surely they’ll lose some weight that way, too.

I really don’t know how these people sleep at night.  Hey, anything to pay off that BMW and fake tan, right?

And, I don’t care what anyone says, despite their claims to the contrary, the reason why they’ve never lost any weight (even though they’ve tried everything) is because they crush Dunkin Donuts like it’s their job and their idea of exercise is taking the elevator to the second floor.

People don’t like to be held accountable for their own actions.   It’s well established in the research that people vastly UNDER-report how much they really eat, and OVER-report how much they actually exercise.  We’re not honest with ourselves.

It’s pretty amazing how many people out there follow a “strict” and “clean” diet (supposedly) and run a marathon before breakfast everyday (supposedly); yet, low and behold, they’re still 40 lbs overweight.

Simply put, we’re just not as active as we think we are.  Sadly, for many, their ONLY form of exercise is the 3-5 hours per week they spend in the gym – and, that’s assuming that when they go to the gym, they’re actually exercising.

Think about it:  THREE hours of exercise per week.

While there are exceptions to the rule – more often than not, that’s not going to cut it (particularly when things like yoga, elliptical trainers, and pink dumbbells are the staple for most people).  We’ve all seen the infomercials selling exercise machines that promise the body of our dreams with only three, twenty-minute sessions per week.  Yeah, right.  And I’m going to drive over to Brittney Daniel’s house in my tank and take her out to T.G.I.Friday for dinner tonight.

In your dreams!

Listen, most people watch three hours of television before bed every night; so you’re kidding yourself if you think your Pilates class you take three times per week is going to do anything.  Even still, like I said, most people aren’t moving around as much as I they think in the first place.  Something’s better than nothing, but lets be real here.  What’s more, as my good friend Mark Young has noted repeatedly, if we’re talking strictly caloric deficit and it’s effect on weight loss, exercise takes a back seat to diet anyways.

Which brings us back to Dr. McDouchington.  Really?  You’re going to tell me that you have your patient’s best interests in mind by telling them to stick a syringe in their body and inject a hormone that 1) isn’t even being used for its intended purpose and 2) has no proof that it even works other than a few suspect studies?  On top of that, you’re then going to advocate they eat only 500 calories per day?

Excuse me while I go throw an ax into my face.

I’d love to hear what all of you have to say.  Do you find this just as absurd as I do?

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Wicked Smaht: 3 Questions with Tony Gentilcore

Every so often I get random emails from other fitness professionals asking me if I’d be interested in doing an interview for their website.  Admittedly, it’s always humbling for me to know that people actually want to listen (or, in this case, read) what I have to say.   It’s an honor, really.

I mean, I don’t necessarily consider myself that big of a deal – I piss excellence just like everyone else out there – but it’s a nice feeling, nonetheless, to know that there are some out there who don’t think I suck.  I’m sure they’re out there, no doubt, but at the end of the day I like to think I’m doing something right.. 

That said, today, I want to share an interview I did for fellow-trainer, Mike Arone, over on his site mikearonefitness.com.  Mike’s originally from Boston (hence, the blog title) and currently resides in NYC.  In much the same way, Mike takes more of an “infotainment” approach with his blog that I feel many of you who read my stuff consistently will definitely appreciate.

He’s not scared to call B.S when he sees it, tells people to lift heavy things, thinks Tracy Anderson is kinda douchy, and, what’s more, he’s representing Red Sox nation in the Big Apple.  In a word – he’s legit.

Check out the interview HERE, and let me know what you think.

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Time For a Little More Focus

So, yesterday marked the start of a new “plan,” in a manner of speaking.  Outside of posting the occasional video of me lifting heavy things off the floor or just my general awesomeness, I never really go into any great detail on my training or what my goals are.

Believe it or not, it’s not just always about having a steel plate for a chest 24/7.

As it stands now, I spent the past few weeks following Lean Hybrid Muscle, and while it kicked the living piss out of me (a good thing), I’ve decided I need a little more focus and something specific to train for.  To that end, I’ve decided that I’m going to do something similar to what I did roughly two years ago when I did Project Tony Gets Sexified.

To review, back in January of 2009, I put myself through a short, planned out, six-week phase where I was going to get as lean as possible and then, like an idiot, not take pictures.  In hindsight, it was a horrible time to do an experiment like that.  I mean, who gets shredded right smack dab in the middle of winter, anyways?

Anyways, I had a few stipulations:

1.     I couldn’t get too sexy.  It would have been unfair to all the other guys out there.

2.     I didn’t want my bodyweight to drop below a certain threshold – 195 lbs to be exact (starting weight was around 205 lbs at the time).

3.     And, maybe most important of all, I wanted to maintain my strength levels.  Simply put, I didn’t want to end up looking like an emaciated Abercrombie model that couldn’t punch his way through a wet paper towel.

That was about it, really.

Looking back – while there was definitely some structure (my good friend, Jen Heath, wrote my nutrition plan) – there was no real end-goal other than to diet for six weeks, hate life, think about carbs all…..the…..time, and say that I did it.

In the end, I was happy with the results and I looked pretty damn good if I do say so myself.  Well, as good as you can expect in mid-February with no tan.

So, here’s the dealski.  I’m going to give it another go, but not until mid-May/early-June.  I’m saying this NOW because by writing it here on my blog, I’m hoping that the sense of accountability will actually force me to go through with it – because unlike two years ago, there IS an end-goal this time around.

The game plan is as follows:

  • Take the next three weeks and clean things up a bit.  My girlfriend and I booked a flight down to Florida at the end of the month for a week, and I can’t, in good conscience, be walking around on a beach in the shape I’m in right now.  In the grand scheme of things, this is nothing more than dialing in my nutrition for a week or two, and maybe throwing in some quick, ten-minute finishers at the end of my training sessions.  Although, on an a side, I trained with EC yesterday and it was a doozy, so I may not have to worry about it.

A1.  Front Squats vs. Chains (3 per side) 2×3, 2×6
A2.  Stretch/activate something (which we didn’t do, LOL)

B1. DB Reverse Lunge 3×8/leg
B2.  Half Kneeling Cable Anti-Rotation Press 3×8/side

C1.  SUMO Thick Bar Deadlifts 3×10*
C2.  Slideboard Bodysaw 3×8

D1.  1-Legged Hip Thrusters – off bench 3×8/leg

D2.  Rotator Cuff Shiznit

  • Once we’re back from Florida, I’m going to spend the next 6-8 weeks getting after it.  Eric is currently doing a 5-6 day per week split (two upper body days, two lower body days, one “specialty day**,” and one carry/strongman day), and I’m just going to follow suit….I think.  Personally, I want to take this time and really “bring up” (yes, I just used a bodybuilding term.  And yes, a little piece of my soul just died) my lower body, so I may just toy around with a Smolov squat cycle, depending on how sadistic I feel.

  • By the time mid-May/early-June hits, it’s go time!  There’s no need to go into the details now (truthfully, I don’t even know what they are yet), but suffice it to say, I’m thinking I’m going to do it right this time.  Which is to say, I’m going to diet down, do an actual water manipulation/deplete/carb up the final week, and possibly hire a professional photographer to come to the facility and take pictures.   If you play your cards right, I may even show them to you.  You’ll have to beg, though……;o)

And no, I’m NOT stepping on a stage – so save your breath.

  • Then, after all of that, I’m going to make a run at that 600 lb deadlift I’ve been talking about for a while now.  Time to put up or shut up.

So, um, yeah, that’s it.  This should make for an interesting next few months in terms of my training.  Having some focus – a plan – will undoubtedly light a fire under my ass.  What about you?  What’s your game plan?  If anything, I hope this post got you in the mindset that having some kind of plan is kind of important.

* I pulled heavy last Friday, working up to 495 lbs for 4×3, and this was absolute torture.  Anything over five reps is cardio to me, and I can’t remember the last time I did ten reps on deadlifts.  Jesus, that sucked.

** Translation:  arm day.  ROTFLMAO.   No but seriously, though, I’m on it.

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Deadlifting with Alicia

You know you’re struggling for blog content on a given day when all you have is a video of you deadlifting with an Alicia Keys t-shirt on.  

In reality, it was a social experiment of sorts. 

1.  For starters, would wearing said t-shirt improve the bar speed on a 90% + deadlift (515 lbs)?  

2.  How long can I go without doing my laundry?

3.  Based off the moves I’ve made thus far, two things are bound to happen: either Alicia is going to show up at CP for an assessment the next time she’s in Boston; or, most likely, issue a restraining order.  Only time will tell…..

Be back tomorrow with some actual content – promise.

 

 

 

 

 

 

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Stuff to Read While You’re Pretending to Work: Vitamin D Conspiracy, Liver Health, and A Little Glute Guy

Vitamin D Conspiracy Leads Straight to Big Pharma – Dr. Allen Spreen

Giving myself a little credit, I’ve been on the vitamin D bandwagon before there was even a bandwagon – lets just be clear here.  Moreover, given vitamin D’s role in improving bone health, helping with depression, decreaing fatigue, and it’s overall effectiveness with turning people into barrell chested freedom fighters, it should come as no surprise why I was touting it as the “next big thing,” all the way back in 2008.

Thing is, though, as more and more research spills out of the medical world on the merits of supplementation (or just simply getting more sunshine throughout the day), there are seemingly more and more naysayers out there who are kind of douchy – big pharma being one of them,

Liver or Let Die – John Meadows

This was a fantastic article by John Meadows that details just how much of a big deal the liver is not only for general health, but how it also plays an integral role in fat-loss as well.

Interview with Bret Contreras – Dean Somerset

No surrpise here, Bret drops some knowledge bombs.  I love Bret for many reasons – his smile, his witty personality, his charm – but most of all, I love him because he’s humble and not scared to tell it like it is.

And, it certianly doesn’t hurt that he gives me some props in the interview (which, admittedly, wasn’t warranted). Thanks to both him and Dean for an awesome interview.

ou happen to come across any filming of The Hobbit while in New Zealand, you HAVE to send me pics!!!!!

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What a Glass of Wine Can Tell You About Training Environment

A few months ago, my girlfriend and I attended the company Christmas party where she’s currently interning.  Like the good boyfriend that I am, I got all dressed up, shaved my head, put on some cologne, and even made sure the color of my shoes matched my belt.  You could say I stepped my game up.

The night was par for the course – filled with introductions to her colleagues, a few courtesy laughs here and there, and an impromptu skull session on the importance of wine and the type of glass you drink it in.

Long story short, one of the big wigs sat at the same table as us – great guy; very amicable, engaging, and clearly a bit tipsy.  Anyhoo, at some point during the evening we (and by “we” what I really mean is I was just listening) got on the topic of wine – the different kinds, how it’s made, where it comes from, how you store it, and even the types of glasses you drink it in. 

Cleary I was out of my element, because this was all news to me.   Then again, I think Applebee’s is a fancy place to eat, so there you go. 

Now, I don’t drink wine – but if I did, I wouldn’t care what it was served in.  Give me an empty pickle jar for all I care.  All the same, it was really interesting to listen to this guy talk about all the intricicies that go into selecting the proper glassware for the type of wine you’re drinking. 

Thing is:  It’s total bullshit.  In his phenomenal book, Predictably Irrational, Dan Ariely discusses the notion that it makes absolutely no difference what shape (or type) of glass you drink your white wine in – it’s still going to taste the same whether it’s served in a tall glass or a short glass, or whatever type of glass white wine is supposed to be served in.   According to Dr. Ariely, research proves it. 

Nonetheless, it’s interesting to note that wine is perceived to be more “pleasant” (and as a result, more expensive) when it’s served in high(er) end wine glasses; that is to say, glasses carefully and strategically designed to presumably bring out the wine’s full aroma and texture.

In other words, you can take a bottle of two buck Chuck from Trader Joe’s, serve it in really expensive wine glasses, and people will automatically assume that they’re drinking an expensive Cabernet Sauvignon. They’re surroundings influenced their overall experience – in a positive way, no less.  Pretty cool trick if you ask me.

So, by now you’re probably wondering what’s my point with all of this?  Well, I was talking with one of our clients, Chris P, at the facility the other day, and he brought up an interesting point that parallels the discussion above.  Namely, the notion that what makes Cressey Performance so successful is the fact that people are surrounded (and influenced) by other people doing things RIGHT!

When he’s not training at CP three times per week, Chris uses a local commercial gym closer to his home.  He watches, first-hand, people just go through the motions.

He notices how many of the members always use the same machines; how most will be watching more television than actually training.  He also watches how people rarely (if ever) squat or deadlift, or perform chin-ups; or do anything remotely hard for that matter.    People rarely change – they look the same now as they did two years ago.  There’s no one to really influence them to do otherwise.

Conversely, at CP, it’s the exact opposite.  People are pushing one another; everyone is either squatting (to depth), deadlifting (without rounding their back), performing single leg work, doing heavy push-ups, throwing med balls (and breaking them), pushing the Prowler (and hating life), hitting tires with the sledgehammer, and just being badasses in general.  Their environment influences them to do so.

As much as we can easily be influenced by what type of glass we drink our wine from, so to can we be influenced by our training environment.  Simply put – if you surround yourself with people who think bicep day and Bikram yoga is “working out,” good luck trying to take your body to the next level.  How’s that for an analogy?

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This is Why My Job Doesn’t Suck

Like most people, at times, I work way too much.  A typical day for me starts between 5-6 AM where I wake up and spend the majority of my morning writing programs, answering emails, catching up onsome writing, and maybe reading a few blogs here and there.

I then drive to the facility, get my lift on, and spend the rest of the day helping people achieve a higher level of ridiculawesomeness than what they had prior to walking in.

I’m loading an un-loading plates, putting chains on people’s backs, demonstrating exercises, taking people through their warm-ups, performing assessments, and basically running around like a chicken with its head cut off for the entire day – it’s non-stop.

At the end of the day, I drive home, and much to my girlfriend’s chagrin, I spend the next hour or two before bed writing more programs, answering emails, and pretending to listen to her as she quote-on-quote, “tells me about her day.”  Just kidding, babe – I TOTALLY listen.  No, really, I do!  Remember that thing you were telling me about where what’s-her-face was driving to that place?  Hahahahahaha.  That was hilarious!  I’m in the doghouse aren’t I?

Anyways, while it’s not uncommon for me to be working six (sometimes seven) days per week, it’s things like the video below – made by Chad “Dragon” Rodgers of the Atlanta Braves and Matt “Scorpion” Kramer of the Boston Red Sox that only reaffirm why my job kicks your job’s ass: