Miscellaneous Miscellany Monday: 11/14/11
1. Two weekends ago I had a photographer come out to the facility to take some action shots, in addition to a few heads shots, for some upgrades I’m going to be making to the site in the near future. In no uncertain terms, I just feel the site needs some aesthetic spicing up (sorry ladies, no shirtless pics), and I certainly wasn’t going to attempt to do it all myself. Given I can barely run a toaster without breaking at least 17 fire codes, I thought it was best to contact a professional to come in and do her thang.
Luckily, I was able to touch base with one of my girlfriend’s past colleagues who happens to own a camera (score!), and who also happens to run her own sports photography business (double score!).
Warning her a head of time that I was pretty much the most un-photogenic person this side of that kid from the movie Mask, Kim showed up with all of her gear and I basically just followed her lead for the next two hours.
I busted out my iPod, flipped to my “When Hip Hop Didn’t Suck” playlist (all 90s rap), and we went to work. We took several “action” shots of me deadlifting (exhibit A to the left <——-) where she played with various lighting and camera angles.
In addition to that, we also decided to take some shots of me pushing the Prowler, thinking that that may serve as a cool background header for the site. When Kim sent me some of the principal photography over the weekend, I was floored with the effects she added.
Who’s Faster: Me or the Millennium Falcon?
All in all, it was an awesome experience. Kim did an amazing job, and I can’t wait to see everything that she sends me. So, um, yeah……be on the lookout for some cool changes to the site soon (wink wink, nudge nudge).
2. Almost without fail, on a weekly basis I’ll have one of our athletes walk up to me and ask how (s)he can go about improving their vertical jump. It’s a dicey question because, as with most anything, the answer is going to be “it depends.”
Most of the time my answer is simply “get stronger,” as maximal strength is the foundation for every other strength quality imaginable.
In terms of any plyometric and/or jump training – it comes down to strength. Simply put: you can’t have things like agility, power, endurance, strength endurance, and the like without first having a base of strength to pull those other qualities from. Strength is the basis of everything. Without it, you can perform all the ladder drills, sprinting drills, jumping drills, and agility training you want, it’s really not going to mount to much.
It’s akin to giving your 1994 Honda Civic (as an example) a sweet paint job, some spoilers, Mag tires, and a sound system that makes your ears bleed in the hopes that, by doing so, it will win the Daytona 500. Unless you actually do something about increasing the horsepower of the car, you can add all the bells and whistles you want, it probably ain’t gonna happen.
Interestingly, Mike Reinold put up a post today that dives a little more into the topic, but addresses it more from a “should we stretch or not stretch?” standpoint. Not that this will surprise many of the trainers and coaches reading, but it seems that static stretching before attempting an explosive movement is, well, dumb.
Check it out HERE.
3. I received a question the other day asking me what I felt was the biggest training mistake that intermediate lifters make. It’s a simple question, for sure, but not an easy one to answer since there are so many variables that come into play. I’m sure if I put more thought into it, I could up with something more sexy, but at the top of my head here it is:
You’re not that special.
I know that despite what your mom told you, this may come across as a little harsh, but it’s true. Seriously, you’re not that special.
The thing about intermediate trainees (not all of them, mind you) is that, while they’re past the beginner “why should I deadlift when I can curl in the squat rack” phase, many feel as if they’re more advanced than what they really are. I’ve had people in the past who couldn’t even squat 1x their body weight for reps proceed to ask me when they could start adding chains into the mix.
Likewise, I’ve had people who couldn’t even perform a proper push-up, approach me to ask whether or not they should start implementing some Russian sub-prime utilization pseudo wave loading bench specialization program. You know, to blast their pecs.
This isn’t to say that there aren’t any intermediate trainees out there who could (and maybe should) utilize more advanced protocols. All I’m saying is that perfecting the basics is almost always the safest – and most effective – course to take.
For beginners it’s about learning the basics.
For intermediates, however, it’s about solidifying the basics.
4. I’m pretty sure anyone who went and saw Adam Sandler’s new movie this weekend – Jack and Jill – are most likely still dead inside.
0% rating on Rottentomatoes.com. Just sayin……
Conversely, if you’re looking for a good movie to watch, I’d highly recommend Martha Marcy May Marlene.
I’m not going to lie – it’s DARK and contains some fairly explicit material that might not sit well with a lot people. But then again, what do you expect from a movie about a cult and the ramifications it has on a young girl’s life?
It’s good, though. You might be depressed as shit for like ten minutes afterwards, but it’s a movie that makes you think (and I like those kind). If it’s playing near you, I’d highly recommend it!
5. And finally, here’s a video of CP athlete, Becca R, who’s been training with us since she was in 8th grade (she’s now a junior), performing supine barbell bridges with 345 lb on the bar for eight reps!!!
Take that fellas.
Becca trains for two reasons: 1) to prepare for the softball season, and as a result, possess the ability to throw a ball through a cement wall and 2) because she’s absolutely addicted to getting stronger.
I think the ladies over at Girls Gone Strong would be proud.
Comments for This Entry
Marshall Roy
Tony--Great advice to intermediate lifters, a category I put myself in. I've been on Rippetoe's Texas Method for just over a month, and very good things are happening. New bench 5RM (260), and (drum roll please!) last week I FINALLY JOINED THE 500 CLUB! (www.youtube.com/marshallroydotcom). Not the prettiest lift of all time (serious case of hips-rising-before-the-bar), but it went up fast and I can't wait to refine my technique and keep woring at it. Thanks for being a big inspiration in my lifting. P.S. Becca is diesel.November 14, 2011 at 10:47 am |
Anonymous
Marshall - Congrats on reaching the 500 club - VERY nice!November 14, 2011 at 9:30 pm |
Beyondretardstrength
345 is sick.November 14, 2011 at 10:49 am |
Lars Krogstad
My manliness took a serious blow by watching that last video.November 14, 2011 at 11:11 am |
Anonymous
Well, you've come a long way in the few shorts months we've been training together. Becca's got like three years of coaching on you......;o)November 14, 2011 at 9:31 pm |
Bclc28
Tony, I train three teams of High school girls what does her Hex Bar Deadlift weight and reps? BCNovember 14, 2011 at 11:49 am |
Anonymous
She's pulled 280 for three. We haven't tested her true 1RM in a while, though.November 14, 2011 at 9:32 pm |
Bclc28
Thank you Tony, I have a lot girls in 225-250 range. 280 x 3 is a nice lift.November 15, 2011 at 12:08 pm |
Jeff
How do you explain guys that can jump out of the gym but can't squat much of anything? Thinking of most NBA players.November 14, 2011 at 12:16 pm |
J.B.
Jeff, Obviously I'm not tony, but I can help here. There are several factors at work (generally speaking) when someone has a crazy vertical and can't squat worth a damn.The first is rate of force development: those guys can fire all of their motor units almost instantly. Those folks generally are very good at making use of the stretch shorten cycle (which is harder to do under heavy load), and more than likely have major "force leaks." in other words they are great at imparting force into the floor, but terrible at imparting force into a barbell.November 14, 2011 at 12:37 pm |
Anonymous
DING DING DING!! I know I should have been a little more detailed in my explanation, so thanks for chiming in with such an awesome response JB! I hope that answers your question Jeff.November 14, 2011 at 9:33 pm |
Gaurav Kapil
Beeca is an inspiration. That not only coaches walk the talk, that there are those who are coached, who follow the line too.November 14, 2011 at 12:28 pm |
Gaurav Kapil
Becca is an inspiration. That not only coaches walk the talk, that there are those who are coached, who follow the line too.November 14, 2011 at 12:29 pm |
Niashanks
EPIC glute bridges! She definitely represents strong women proudly!November 14, 2011 at 12:33 pm |
Anonymous
I figured you'd like that one. I can't even begin to tell you how Becca's eyes light up when, after I watch her perform a set of something and then proceed to ask her if she wants to add more weight, she immediately says.......YES!!! She's awesome, and it sort of a celebrity at CP.November 14, 2011 at 9:35 pm |
Tasha Brown
"4. I’m pretty sure anyone who went and saw Adam Sandler’s new movie this weekend – Jack and Jill – are most likely still dead inside." And yet moviegoers found $26million to spend on it's opening. :O I'm thinking someone's' time would have been better spent bridging, ya think?!November 14, 2011 at 12:52 pm |
Anonymous
I know, right?????? I really feel like the the collective intelligence of people who go see that movie is close to a ham sandwich.November 14, 2011 at 9:36 pm |
Jtabtraining
I remember Becca when she was first starting... awesome job girl!November 14, 2011 at 1:02 pm |
Barath
That picture of you pushing the prowler would indeed make a great banner. You seem to violate all laws of physics by moving faster than the speed of light.November 14, 2011 at 1:33 pm |
R Smith
@Tony: Badass imagery. Becca's video: Wow! Gives all those weakling guys a huge "In yo face!" RSNovember 14, 2011 at 4:20 pm |
Bret Contreras » Good Reads and Updates
[...] finally, Tony Gentilcore wrote up a hilarious random blogpost HERE. In it he includes the video below. This lady (her name is Becca) has been training at Cressey [...]November 14, 2011 at 5:49 pm |
Stevo
Great post all around, and sweet pics! I can especially relate to point #2. A large majority of our clientele consists of volleyball athletes, so you can only imagine how many times per day I'm asked by them (primarily the parents....) about vertical this, vertical that, and why aren't we doing more jumping and ladders with them, etc. etc. It's all I can do not to facepalm and throw my face into the wall. Loved the boiled-down explanation using the Civic.November 15, 2011 at 7:48 am |
Saving Thanksgiving | Bergeron Performance Training
[...] motivation here is a clip of a highschool Junior doing work on 345lb barbell glute bridge over at Cressey Performance. All I have to say is mad props Becca, you [...]November 15, 2011 at 3:33 pm |
Toni Govednik
Looking forward to see new outlook. Really like your SW jokes:D. Awesome job by Becca, always a pleasure to watch strong girls dping their thing:D.November 17, 2011 at 3:02 pm |
Carly
345 for 8?!?!??!?! Are my eyes deceiving me?! Go team Becca.December 22, 2011 at 1:46 pm |
samantha158
This is Angle from a manufacturer specializing in producing Cheapcargos in China. We have been in this industry for over 10 years,please have a look at our website: http://cheapcargos.com. you will find there are many products same as the ones you displayed. Anyway, you could find some other items which you can also put on your market. Any inquiries on the Cheapcargos please do not hesitate to contact us.June 2, 2012 at 12:41 pm |