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Stuff to Read While You’re Pretending to Work: You’re Not That Busy, Plank Fails, and Offset Loading

I’m sitting outside here on my patio as I type this blog post, and I HAD to share this picture my cat, Dagny, keeping me company. Her and I tend to spend a lot of time out here on my days “off” as I sit outside catching up on miscellaneous stuff like emails, deadlines for articles, and general procrastination.

Read:  checking Facebook and Twitter.

<——— But is that not one of the cutest things in like ever?

If you would have told me five years ago that I’d not only be a cat owner, but that I’d be posting pictures of her up on my website like some crazy cat woman, I would have laughed.

But here I am……posting pics of my cat.  On the internet.

This better not turn into some gateway event where before I know it I’m collecting stamps and knitting sweaters on the side.

To help save face, once I’m done putting this post up I’m going to grab a few of my kettlebells, put them in my car, and drive a little ways up from my apartment to a park that’s up the street. From there the game plan is to perform an impromptu outdoors workout, which is something I’ve never done before.

Somewhere out there a tear just rolled down Nia Shanks’ cheek.  She’s a HUGE fan of performing outdoor workouts and just having fun with your training.

On the docket for me today are some hill sprints, various KB drills (swings, snatches, single leg work), and some push-ups and pull-ups in the park.

Sadly, Boston is shrouded in cloud cover today, and it’s kinda chilly, so there won’t be any “sun’s out guns out” party today. Maybe next time though.

Since that will be keeping me occupied for the remainder of the morning, here’s some stuff to check out on your end.  Enjoy!

Leading off, as some of you may recall, in last month’s issue of Women’s Health Magazine I wrote an article titled the Yes, You Can! Chin-Up Challenge.

I was elated to see this video posted up on the WH.com website which showcased some of the staffers doing the 6-week plan. This absolutely made my day, and I was especially happy to hear some of the women seeing the “silver lining” in it all.

Even though some of them didn’t accomplish their goal of hitting their very first chin-up, they DID see noticeable changes in their bodies, which was half the point of me writing the plan in the first place.

I’m so sick of women wasting their time in the gym performing lame “arm workouts” with pink dumbbells and taking this “woe is me” attitude when it comes to lifting real weights.

My argument is this:  even if you can’t perform a chin-up, the effort and hard work it’ll take to get to that point will lead to “toned” arms and a sexy backside – sans the tricep kickbacks and foo-foo band bicep curls.

Please Stop Complaining About How Busy You Are – Meredith Fineman

This one hits the nail on the head.  Look: I’m busy, you’re busy, we’re all busy.

But are we really?

People brag about how busy there like it’s a badge of honor.  While it can be commendable in some aspects, I’d posit that for many of us, taking a little more effort to organize our lives and taking some time to “smell the roses” would do us all some good.

As an entrepreneur (<— I still have to look up how to spell that word correctly), and someone who’s involved with helping to run a facility AND run an online business, I too can commiserate on how hectic my schedule can be.

But I don’t brag about it, because frankly, who gives a shit?

And to take it a step further, I don’t want to be busy. I don’t want to be one of those douchers who can’t put his smart phone down, and who walks down the street nose to phone rather than actually taking part in normal human interaction.

And on a more personal note, I don’t want to be 50% of that couple who spends more time playing Angry Birds and/or checking text messages than enjoying each other’s company

Moreover, while sometimes it’s inevitable that I bring work home with me (especially since a fair percentage of my work involves the use of my laptop), I really try in my heart of hearts to set aside a chunk of time throughout the week that I can spend doing things I enjoying doing:  going to the movies, having “date night” with my girlfriend, and yes, sometimes hanging out with my cat.

Shut up – don’t judge me!

As such, sure, I might not be making as much money or be as “successful” as I’d like to be………but I also like having a life outside of work, and not being married to my phone or email.

It’s part of the schtick, of course – especially it today’s technology crazed age.  But I think there’s a lot to be said about setting boundries and knowing when to turn things off and just be in the moment.

People are so wired nowadays, and so in a rush that it amazes me when someone honks their car horn like an a-hole the nanosecond a traffic light turns green.  Is it any wonder why people die of heart attacks at age 40?

Nonetheless, that’s my random rant for the week.  I’ll shut up now.

3 Unintended Mistakes of the Plank That Can Destroy (Not Build) Your Core – John Izzo

If I had a quarter for every time someone says to me that they crush planks as part of their core training, and then proceed to absolutely butcher their technique I’d be a rich man.

Planks are a staple in most training programs, but it’s rare when I actually come across someone who does them correctly (or uses them for their intended purpose for that matter).

Here, John breaks down some common mistakes and offers some great insight on the dos and don’ts of planking (not to be confused with Twerking) prowess.

Real Core Training: Offset Loading – Kyle Arsenault

Pigging back on the above, I’ve long championed the notion that offset (or asymmetrical) loading is the epitome of core training.

Whether we’re talking about lower or upper extremity work, holding or performing an exercise in an offset manner challenges the core like nothing else, and is a far step above what most people inevitably end up doing in their training.

In this informative article, Kyle offers some exercise and programming strategies to implement the offset paradigm, which essentially entails using a higher load on one side of the body.

Good stuff!

 

CategoriesUncategorized

Tripwires and How They Can Help Improve Your Deadlift

A few months ago I picked up a copy of the New York Times best-selling book Decisive by Chip and Dan Heath, who also penned doozies like Made to Stick and Switch, which cover a gauntlet of human behavorial novelties. 

This is important because as a fitness professional, and as someone who works with people who generally like to make excuses on why they can’t train on any given day – a headache, car troubles, explosive diarrhea – anything I can do to better equip myself to better understand people and why they do what they do is a win in my book.

Although to some degree common sense enters the mix.With regards to the latter (explosive diarrhea), maybe not hitting up the local taqueria and crushing a plate of fully-loaded f bean burritos the night prior would be a good idea, mmmmkay?

With Decisive, while the principal theme tackles one of the most critical topics in our work and personal lives – Namely, how to make better decisions – there were also several other “mini” themes that I felt were every bit as interesting.

Take for example the notion of setting tripwires in our daily lives. As the authors note, “couldn’t we all use a few tripwires in our lives? We’d have a “trigger weight” that signaled the need to exercise more, or a trigger date on the calendar that reminded us to ask whether we’re investing enough in our relationships. Sometimes the hardest part of making a good decision is knowing there’s one to be made.”

One of the more shining examples of a tripwire noted in the book revolved around the band Van Halen.  The band’s eclectic and often acerbic lead singer, David Lee Roth, was known to be quite the diva back in the day.

Or was he?

Van Halen was one of the first bands in the mid 1980s to really make a name for themselves through their elaborate shows. As Roth recalled, “We’d pull up with nine eighteen-wheeler trucks, full of gear, where the standard was three trucks, max.”

To put it lightly:  the band’s production design was astonishingly complex.  And, as the authors noted from Roth, the contract specifying the setup was, “like reading a version of the Chinese Yellow Pages,” because it was so technical and complex it was like reading a foreign language.

To make a long story short:  Van Halen had it’s own road crew, but because of the elaborateness of their show much of the prep work had to be done beforehand, before the eighteen-wheelers arrived.

Another thing to consider was the risk of injury to the band.  Because of all the pyrotechnics, lights, smoke, and ninjas (<—okay, no ninjas), the band was often worried that something may go wrong, and because their traveling schedule was a shit show they really didn’t have enough time to do a top to bottom check to make sure every thing was in place and that every bolt was secure.

How, then, would the band know that they were at risk?

A Bowl of M&Ms (That’s How)

One of the more egregious stories of the band back then was how they had it in their contract (the one mentioned above) to have a bowl of M&Ms placed backstage with all the brown ones removed.

Not surprisingly many deemed this an a-hole, diva(ish) move on their part.  But in reality it DID serve a purpose – mainly as a tripwire for the band to be on alert.

As the author’s state in the book, the band’s “M&M clause” was written into its contract to serve a very specific purpose.  It was called Article 126, and it read as follows:

“There will be no brown M&Ms in the backstage area, upon pain of forfeiture of the show, with full compensation.”

The article was buried in the middle of countless technical specifications for the set-up of the show.

The bowl of M&Ms served as a tripwire for Roth and the band to quickly ascertain whether or not the venue took the time to carefully read the manual, and whether or not that took the necessary precautions to do shit right (my words, not the author’s).

If they (Van Halen) saw brown M&Ms they knew, right away, that the stagehands didn’t read the manual and that their safety may be in jeopardy.

So obviously this serves as a nice segue to deadlifts.

It’s no secret that I have an arguably unhealthy affinity towards deadlifts.  I love deadlifts, and feel there’s no exercise that comes close to providing as many benefits.

And as luck would have it, my friend, and soon to be married to the lovely Jen Sinkler, David Dellanave, talk about a super couple, just released his new product titled Off the Floor:  A Manual For Deadlift Domination.

As you can imagine when David reached out to me and asked if I’d be interested in reading an advance copy, he had me at the word ‘dead.”  There was really no need for the lift part.

Now I’ve read my fair share of deadlifting manuals, and while I never grow tired of reading them, many of them often have the same message and it’s rare when I learn something new.

Looking into my own mirror I’ve been struggling to attain the lauded 600 lb deadlift for years now.  It’s a number that I’ve come close to – my best pull is 570 lbs – but for some reason, whether it’s due to some low back issue, stagnancy, fatigue, or any number of other things, I haven’t been able to achieve it.

It wasn’t until I read Dave’s manual where the whole idea of tripwires hit me over the head.

I know whenever I start to push the envelop and ramp up my DL training, I’ll inevitably hit a point where one of a few things happens:

1.  My back gives me the middle finger.

2.  I’m overcome by a drained feeling.

3.  I grow frustrated and end up pouting in the corner. *slams door*

The cool thing about Dave’s manual – and there are many – is the point he hammers home about Biofeedback.  In short:  unlike Van Halen, as much as you’d like to, you can’t feel like a rock star every single day of the week.  Likewise, you can’t always pull heavy (whether it’s heavy singles or doubles or triples) to the point where you shit a spleen and expect to make concerted progress.

Too, who says you always have to pull with the same variation? I know I tend to gravitate towards conventional pulling, but have been toying around with more of a narrow sumo stance lately and I love it.  On that topic, Dave himself has pulled 3x bodyweight in three separate deadlifting variations, including the Jefferson deadlift, at around 608 lbs.

Like, whoa.

Getting to the heart of the matter, what Dave’s manual taught me – other than how close minded I’ve been when it comes to listening to my body – is that I need to establish my own tripwires, and understand that getting better at deadlifting isn’t necessarily always about grinding out reps.

Deadifting more often (fluctuating frequency, and intensity) may be the answer for some, which is something he hits on in this manual extensively.

Choosing a different variation may be the answer as well.  As an example, I never really thought about choosing grip specific pulls like the Reeves deadlift to help work on weak links.

And maybe most important of all just learning to listen to your body.  Maybe you’re utilizing the wrong variation and that’s why your back hurts?  Maybe you’ve been training at a high(er) percentage for too long, and just need to ramp down the intensity?

Who knows – it could be anything!  But this manual really helped to shed some light on my own training, and I can only imagine it will help do the same for many who are reading this right now.

For more information, check out the link below. For a mere $49 it’s a steal. I promise it’s unlike anything you’ve read before.

–> Off the Floor: A Manual For Deadlift Domination <–

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Edmonton Workshop: Dean and Tony’s Sequel (That Doesn’t Suck)

I hope everyone had a relaxing and well deserved Labor Day weekend.  The weather here in Boston was piss poor all weekend, so there wasn’t much that Lisa and I were able to do.  We did meet up with her old college volleyball team and ate dinner with her coach on Saturday night.  And some of you may recall on Facebook a few weekends ago I was asking for advice on bike buying tips.

Lisa’s new job is only 1.5 miles from our apartment, and it makes a lot of sense for her to start biking to and from work to help save time in the mornings.

We know as much about bikes as we both know about World of Warcraft.  If you ask me the only thing you need to know about buying a bike is which one makes you look the most jacked.  But needless to say there’s a bit more to it than that.

After test riding a few different brands, Lisa ended up really liking the Specialized Vita, and that’s exactly what she ended up getting.

This is her after I dropped her off at the bike store and she rode her brand spankin new bike home.

And as much as I’m sure everyone is thrilled to read about Lisa’s new bike – I mean come on, how good does she look? –  lets jump into more pertinent territory.

Namely:  Dean and Tony’s Traveling Fitness VooDoo Magic Time Roadshow

Or, to put it in non-five year old speak:  Dean Somerset and I doing a sequel to our Boston Workshop, but this time in his neck of the woods up in Edmonton.

AKA:  The Edmonton Workshop.

But unlike most sequels, which generally bite the big one (thanks Matrix Reloaded), this one won’t suck. I promise.

We’ll be covering the exact same material as we did in Boston; you know stuff on assessment, corrective exercise, breathing patterns, coaching the big lifts, and how to make an F-16 out of paper mache.  But I’m sure we’ll be adding a few smaller details to the mix.

For a full breakdown and tentative itinerary go HERE.

The Boston Workshop was a huge success (no one left early!), and many who attended were more than happy to offer their words of appreciation and praise:

“The workshop with Dean and Tony was fantastic. They mixed science with real life, in the gym, practical solutions. I feel like I’m better off after attending in all aspects of my ability to train others.”

– Ryan Andrews, Precision Nutrition Coach, author of Drop the Fact Act & Live Lean.

“This clinic was a home run!  I’m a trainer with a yearly budget for continuing ed. I’m glad I spent it here.  I signed up because I knew these guys would drop some knowledge bombs…. I wasn’t disappointed. Tony and Dean’s Excellent Workshop gave great insight on post-rehab exercise and how it can be used in conjunction with training, as well as hammering technique in the basic lifts. I’ll admit I went back to the drawing board to re-evaluate my training techniques.

These guys are tops in their field. I would recommend this seminar to any beginner level trainers /strength coaches, right on up to advanced.  It will separate you from the pack.

Thanks Guys!”

– Clark Evans, Boston based trainer.

“Dean and Tony are not only two of the brightest guys in the field, and they’re also two of the most entertaining.  Newer trainers will get brought up to speed on progressive training strategies and take away hands-on coaching techniques.  More experienced coaches will benefit from Tony and Dean’s refined understanding of more complicated concepts.  The only part that was weird was at the end when they made everyone do a group hug for 10 minutes, but after they explained it was really a “mind meld,” we all understood.  Don’t miss this seminar!”

– Mark Fisher, co-owner of Mark Fisher Fitness, NYC

We want this to be a one of a kind learning opportunity for those in attendance.We’ll do our best to cover the stuff YOU want to learn about, and want to spend less time talking and more time doing. As coaches ourselves, we both feel more comfortable on a training floor with people working their tails off. We want to give you that same kind of experience.

As such, we will also limit registrations to a max of 30 people in order to keep it as intimate and give you as much face time with Dean and Tony as possible. This will also allow us to give more individual instruction on coaching specific movements, spotting corrective strategies to implement, and answer questions efficiently.

The whole shindig is going down the weekend of October 19th and 20th at World Health City Centre in Edmonton.  It’s the weekend AFTER Canadian Thanksgiving, and the weekend before it starts getting cold as balls.

So you really have no excuse not to attend,

For more information and to sign up, please follow the link below:

—> Edmonton Workshop <—

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Strengthen Your “Secret” Deadlifting Muscles

OMG – I just completed an awesome bench session with Greg Robins and Jamie Smith, and after mustering up enough energy to drag myself to my office I turned on my laptop to check emails and received a note that my latest article on T-Nation just went live.

Sha-zam!

I know what some of you may be thinking:  “Dude, Tony, we need another deadlifting article about as much as we need another Kardashian spin-off.  What’s the deal?”

And I get it. I know there’s only so much you can say when it comes to deadlifting, and I talk about deadlifting a lot.  Maybe too much. But this isn’t entirely an article on deadlifting.  Rather it’s about addressing what tends to be weak in most lifters – upper and mid back strength.

Give it a read, and I’d love to hear what you think about it on the LiveSpill on T-Nation’s site.

Lifters go out of their way to pull heavy things off the floor, yet many fail to make much progress due to a lack of upper and mid-back strength. Here’s how to fix it.

Let’s first address the elephant in the gym. Yes, rounding your back when deadlifting isn’t ideal. And yes, there are plenty of examples on YouTube of guys pulling with atrocious technique and it’s a miracle they haven’t shit their spleen.

In most cases they deserve the criticism. But what dumbfounds me is when people watch a video of say, Eric Cressey pulling 650 pounds at a bodyweight of 170, and start playing technique police.

Note from TG: There’s a video that goes here, but you’ll have to click on the link below to see it. Don’t roll your eyes at me!  Just click on it, okay.  Do it!  DO IT!!!!!

Many who watch Eric’s heavier pulls will cry that he’s rounding his lower back, when it fact most of the “rounding” is coming from his mid and upper-back.

This is significant because he, along with many advanced lifters in the same boat, has programmed himself to stay out of the danger zone, which is those last 2-3 degrees of end-range motion in his lumbar spine.

By contrast, he’s reverted to getting a bit more ROM where there’s more of a safety net (the mid and upper back). So, in short, no, he’s not rounding his lower back.

Second, unlike the vast majority of beginner and intermediate lifters, guys who are pulling upwards of two to four times bodyweight have generally built up enough strength to literallynot buckle under the pressure. They’re able to prevent their spine from collapsing like a melting candle when things start to get ugly.

—-> Continue Reading <—-

CategoriesMiscellaneous Miscellany Uncategorized

Miscellaneous Miscellany Monday: Soy Fail, Do You Really Need Supplements, Shape-Up Shortcuts, and More

1. Might as well start the week off with a funny story from this past weekend.  Saturday after work I had the honor of being invited to Norwood, Mass to speak at Velocity Sports to take their staff through an in-service on assessment and shoulder/arm care, with some shadow puppets mixed in for good measure.

On my way to Norwood I decided to stop by a Whole Foods to pick up a quick bit to eat, and as per usual I perused the prepared food section and got a chicken breast and then picked up a few protein bars.  Now, Whole Foods’ version of “protein bars” is a bit different than mine, but what I like about their selection are that the ingredients are limited and they don’t look like they came from a science fiction movie.

As such, lately, whenever I happen to stop by Whole Foods, I’ve been crushing Greens Plus Protein Bars, which, along with the benefits of not including any processed sugar, salt, corn syrup, hydrogenated oil, synthetic sweeteners, or any GMOs, also includes 16g of whey protein isolate.  Not too shabby if you ask me.

As I was going through the checkout line the cashier asked me if I had ever tried their (Greens Plus) Chia bars?  I replied no but that I love chia seeds, and that I include them on a daily basis in my shakes.

She was like, “yeah, it’s a great bar…..you know, because they ONLY use soy protein, which is so healthy for you.”

Little did she know that I was thiiiiiiiiiis close to going all Dead Poet’s Society on her, jump up on the counter, and scream how afoul her assertion was that soy protein was a healthy option.

Oh Captain, my Captain……

I’m not one of those guys who claims that soy protein is going to make you grow a third nipple – a little here and there certainly isn’t going to be the end of the world – and besides, it’s in almost everything, so it’s not like you can avoid it altogether anyways.

But to claim that it’s “so healthy for you” is a bit much. The soy that we eat here in the Western part of the word – full of anti-nutrients and phytoestrogens – is a far cry from the soy sources that are ingested in the East (which are not nearly as processed).

I wanted so badly to tell her to go read The Whole Soy Story and then tell me that soy is good for me.

But I’ve learned to pick my battles, and I just politely said, “yeah, that’s great,” smiled back, and went on my merry way.  And then a vomited a little in my mouth in the parking lot, but that’s neither here nor there.

2. I’ve recently been asked by Stack Magazine to provide more monthly content for their website, and they basically gave me free reign to write about whatever it is I want to write about, so long as it has to do with high-school and college athletes.

I figured I might as well nip things in the bud from the get go and decided to write about supplements and why I generally take more of a minimalist approach when suggesting to young(er) athletes on what to take.  In fact, I think the word “supplement” should be the last thing in their vocabulary.

Workout Supplements:  Do You Really Need Them?

3.  On a somewhat related note my friend, Jen Ator, is releasing her very first book for Women’s Health titled Shape-Up Shortcuts on September 3rd.

I was lucky enough of being asked by Jen if I’d be willing to include my own workout into the mix, and I gladly obliged. I provided a pretty kick-ass kettlebell circuit that  will get many women outside their comfort zone, but ultimately enjoy and have fun with.

In a nutshell the main theme of the book is that it’s not about being perfect 100 percent of the time or maintaining a strict diet or exercise routine; but rather doing the little things each day (like finding 20 minutes to exercise efficiently, making healthier choices even at just one meal per day, taking the stairs instead of the elevator) that can help keep you fit and healthy for life.

It’s available through pre-order NOW, and I’d be thrilled if you checked it out because I know Jen busted her butt to put this thing together, but also too, I think it’s a fantastic book.

4. If you have 12-15 minutes to spare I’d HIGHLY encourage you to check out this short feature on Innercity Weightlifting (located here in Boston) that was featured on ESPN a few weeks ago.  Pretty powerful stuff.

5. And just another reminder that registration for the 2nd Annual Cressey Performance Fall Seminar is still in full swing. For a full re-cap on the presentations or can go HERE.

But here are the nitty gritty details:

Location:

Cressey Performance,
577 Main St.
Suite 310
Hudson, MA 01749

Cost:

Regular – $129.99 regular early bird (by September 8), $149.99 thereafter
Student (must present current student ID at door) – $99.99 early bird (by September 8), $129.99 thereafter

Date/Time:

Sunday, September 22, 2013
Registration 8:30AM
Seminar 9AM-5:30PM

Continuing Education:

NSCA CEU pending (seven contact hours)

Click Here to Sign-up (Regular)

or

Click Here to Sign-up (Students)

CategoriesUncategorized

Managing Laxity in Lifters and Athletes – Part 2

Note from TG:  Continuing on from yesterday’s post, today in part deux strength coach Joe Giandanato takes the reigns and talks about his own battles with laxity and how’s he’s been able to manage his symptoms and pain through dedicated strength training as well as some attention to detail with other things.

For those looking to geek out on anatomy and assessment talk (me, me, me!!), Joe breaks down ligamentous verbiage, talks about rate of force development, as well provides some sage words on medical treatment.  For the record:  it does NOT include watching old Jean Claude Van Damme movies like Blood Sport or Kickboxer or Double Impact.

OMG – those movies were so awesome.

And don’t roll your eyes at me – you know you watched them back in the day.  Don’t kid yourself!

Anyways, I’ll let Joe take it from here.

Challenges of Dealing With Lax Athletes

Perhaps one of the greatest challenges I’ve faced as an athlete, lifter, and coach is dealing with ligamentous laxity. I’ve found through my years as a coach and personal trainer that athletes and lifters with ligamentous laxity need to be “slowed down” in the gym. They must master first bridging and planking variations to find a stable core and hips before progressing to barbell exercises.

I’ve found that tempo training works well, especially when the eccentric or isometric is accentuated. Prolonging both help provide the athlete or lifter greater proprioceptive benefits along with a smoother transition to more advanced exercises.

Nine times out of ten, I’ll usually scrap static stretching in the post-workout portion of the training session and in its place, I’d have the athlete perform lower threshold activation exercises for the muscles of the hips, shoulders, and upper back as well as those encircling the knee. (such as what?)

 

I’ve found these areas to be the most problematic and they’ll typically require the most programming attention. As you’ll soon read, working with athletes with ligamentous laxity can be highly rewarding. Many times, these are explosive individuals who are shrouded by inefficient movement patterns and in some instances dysfunction and pain. With sound programming and proper care, these individuals can blend the best of both worlds – elasticity and strength, unearthing the explosive athlete within.

Joe’s Story

My brief story involves a lifelong love-hate relationship with congenital laxity. My athletic career actually began in a gymnastics studio as a five year old who was enamored by all of the things the older neighborhood girls were capable of. Though my stint in gymnastics didn’t last very long, I remember being just as flexible as all of the girls in class. As I continued my athletic pursuits, which included soccer, basketball, and eventually football, I began to notice that my extreme flexibility had become a detriment of sorts.

Although there was an incredible amount of spring to my step and I was typically one of the faster athletes on the field or court, I was also one of the weakest and most susceptible to joint injury.

Once my mediocre athletic career concluded, which consisted of a brief stint of walking on my local college’s soccer team and flirtations with semi-pro and minor league football, I solely dedicated my extracurricular efforts to the iron.

Although I competed in an unsanctioned push-pull meet a number of years ago, I’ve struggled to keep my body intact long enough to make a concerted attempt in a full powerlifting meet.

The unraveling of my musculoskeletal health triggered an extensive amount of reflection and research. For the past decade I had been bogged down by a cranky sacroiliac joint. If anyone has suffered from SI joint issues, you’ll know that virtually any activity or posture has the capacity to piss that joint off.

SI joint issues aren’t conducive to the “big three” and they certainly don’t lend themselves to productive training sessions.

My maligned speculation of what was causing it was limited to muscles. Although no muscles connect the ilium to the sacrum, the joint itself is governed by the musculature of the lumbopelvic hip complex. A faulty firing pattern could lead to a lateral or anterior pelvic tilt influencing movement of the SI joint.

When the sacrum tips forward, it nutates, when it tips rearward it counternutates. When the SI joint loses its ability to nutate and counternutate effectively, biomechanical compensations occur, which are typically accompanied by pain. Initially, I made the mistake of zeroing in on the muscles responsible for my pain and decreased strength while I overlooked the ligaments.

Ligament A&P Briefer

Ligaments are strong, fibrous bands of connective tissue which connect bones to each other across all joints. Ligaments are composed of both solid and liquid components. The solid components include multiple types of collagen as well as elastin, actin, and proteoglycans, which are glycosylated proteins that play a number of roles in connective tissue health, relevantly the regulation of collagen fibrillogenesis and stimulate cell growth.

The liquid components are mostly comprised of water, which influences cellular and viscoelastic functioning. I should also point out that ligaments are not independent of our body’s neurovascular network as the epiligament, or outer ligament, has a rich supply of proprioceptors and blood.

Individuals with congenital laxity typically have ligaments that are loose, or for a lack of a better term, “stretchy”. These stretchy ligaments do more than allow laxity sufferers to perform parlor tricks such as stretching a muscle beyond a normally safe end range, they can pull joints out of centration which alters proprioceptive abilities as Miguel alluded to before.

Since stretchy ligaments do not allow an individual to maintain joint stability, much less establish it in first place, then joint health will erode over time. Individuals with congenital laxity are at a greater risk for developing osteoarthritis, degenerative disc conditions, and patellofemoral issues. They are also more susceptible to joint sprains likely due to compromised proprioception.

Benefits of Being Lax

However, having ligamentous laxity doesn’t relegate you to the good girl/bad girl machines tucked away in the corner of the gym. Lax individuals can ramp up rate of force development due to their enhanced elasticity. RFD isn’t just limited to a muscle’s force generating capacity.

RFD is also linked to the contributions of the parallel elastic component (PEC) and series elastic component (SEC). Anecdotally, I have found that trained individuals with laxity are more proficient in absorbing force during eccentric movements, which is likely why many lax pitchers can hurl ched as they gather elastic energy during the windup and cocking phases of the pitch.

Assessing Laxity

Typically congenital laxity is assessed via the Beighton Scale. The test features nine domains which include: bilateral passive thumb apposition, bilateral pinky dorsiflexion, bilateral knee hyperextension of at least 10 degrees, bilateral elbow hyperextension of at least 10 degrees, and bending at the waist and placing your hands on the floor while the knees are locked out. Scoring 4 points will earn you a laxity diagnosis.

Registering a 9 out of 9, like Miguel did in his self-administered exam, will get you enshrined in the laxity hall of fame. As thorough as the test may seem, it is rather limited as it overlooks a number of potentially problematic joints.

Watch as my physician, Dr. Hartman assesses me on the table and demonstrates the examination to Miguel and three medical students who are getting napalmed with knowledge.

 Medical Treatment

Receiving treatment from Dr. Hartman has been a godsend. When I first visited him a few months ago, nagging SI joint pain had flared up again rendering mundane ADLs such as bending over to tie my shoes, colossally painful. The closest thing I came to squatting and deadlifting was from a spectator’s perspective, observing my athletes perform these lifts while I was writhing in pain, hunched over a power rack.

While medical management of laxity isn’t necessary for everyone, I can personally attest that Dr. Hartman’s treatments have worked wonders for me. Though pedestrian by powerlifting standards, I can crank out sets of deep squats with 405 and conventional deadlifts with 500 pounds on command. Though there’s still a lot of room for improvement on my end, I have come a long way through Dr. Hartman’s care.

One of the treatment modalities that Dr. Hartman utilizes is prolotherapy. Prolotherapy or “prolo” for short involves injecting a hypertonic dextrose or saline solution into the joint. The injection incites an inflammatory response which promotes tissue repair, thereby improving ligamentous integrity and reducing or eliminating musculoskeletal pain.

Medical research indicates prolotherapy as an effective treatment option for those with laxity of the anterior cruciate ligament (4) and knee osteoarthritis (5). Another study suggests that prolotherapy is effective in treating lower back pain in conjunction with additional interventions (6).

If you’re interested in what a round of prolotherapy treatment entails for the SI joint, check out the video. If you’re squeamish, it’d be in your best interests to avoid the 1:09 mark in the following video.

REFERENCES

1.“Clinical Application of Neuromuscular Techniques, Volume 1: The Upper Body [Hardcover].” Clinical Application of Neuromuscular Techniques, Volume 1: The Upper Body: Leon Chaitow, Judith DeLany: 9780443062704

2. Lephart, Scott M., and Freddie H. Fu. Proprioception and Neuromuscular Control in Joint Stability. [Champaign, IL]: Human Kinetics, 2000. Print.

3. http://posturalrestoration.com/products/cd/

4. Reeves KD, Hassanein KM. Long-term effects of dextrose prolotherapy for anterior cruciate ligament laxity. Altern Ther Health Med. 2003;9(3):58-62.

5. Rabago D, Patterson JJ, Mundt, M, et al. Dextrose prolotherapy for knee osteoarthritis: a randomized controlled trial. Ann Fam Med. 2013;11(3)229-237.

6. Yelland MJ, Del Mar C, Pirozzo S, et al. Prolotherapy injections for chronic low back pain: a systematic review. Spine (Phila Pa 1976). 2004;29(19):2126-2633.

About the Authors

Miguel Aragoncillo, B.S., CSCS, H.F.S, is a strength coach at Endeavor Sports Performance in Pitman, NJ. Miguel is also a Personal Trainer in the Philadelphia area. Miguel enjoys short sprints on the beach, lifting heavy things (sometimes even in competitions), and dancing on the weekends. You can check out his musings on his blog HERE, as well as follow him on Twitter @MiggsyBogues.

Joe Giandonato, MS, CSCS, FSBSCC is the Head Strength and Conditioning Coach and Fitness Director at Germantown Academy in Fort Washington, PA. Giandonato is also a Personal Trainer at the University of Pennsylvania, Department of Recreation. He also serves as the Senior Sports Science Editor on joshstrength.com, a website dedicated to strength athletes and those desiring improved body composition and performance.

In 2012, Giandonato was named a fellow of the esteemed Society of Balding Strength and Conditioning Coaches, hoping to one day join the ranks shared by Tony and Eric (Cressey).

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Yes, You Can! Chin-Up Plan

There are a lot of things that I can’t do.  I can’t juggle.  I can’t tap dance.  I can’t speak Spanish. I can’t eat dairy without making a room smell like old lady fart passing through an onion. And I can’t not quote Lord of the Rings every chance I get.

YOU….SHALL….NOT…. PASS!!!!!!!!

It’s especially funny whenever we’re walking around the city and Lisa wants to go down Newbury St or something and do a bunch of window shopping.*

Anyways, yeah, there are a lot of things I can’t do. Which reminds me: I can’t whistle.  Weird, right?

And I’m sure it’s a mentality that many people share with me.  We all know our limitations.  But lets be honest: I’m sure if I put my mind to it I could learn to juggle; or speak Spanish; or not eat a metric shit-ton of cheese whenever I go out to eat.

With the exception of a few obvious examples (I’m probably never going to punch a great white or be a fighter pilot), I can easily turn any “can’t” into a “can” with a little time and effort. And yes, some will power too.  I mean, goddammit I love cheese.

The “I can’t” mentality never rears its ugly head more so than in the gym  – especially with women.  And especially when it comes to lifting weights.

Whenever I begin working with a female client and mention to her that one of my goals is to help her bang out some unassisted chin-ups I usually get a stare that suggests I just asked her to climb Mt. Everest, and then that’s followed with a ubiquitous “dude, I can’t do that!”

I think that’s a bunch of bologna, and it’s why I was elated to team up with Women’s Health Magazine to develop the Yes, You Can! Chin-Up Challenge.

It’s a 6-week program that will undoubtedly get people outside their comfort zone and (hopefully) help many realize that doing their first unassisted chin-up isn’t as insurmountable as they originally thought.

I know a lot of women read this blog, and I’d LOVE to get as many of you involved as possible. Below is a video that my friend, the lovely Jen Ator, filmed demonstrating the moves involved, and you’ll have to pick up this month’s (September 2013) issue of Women’s Health to get the full details as far as the breakdown of the actual program.

On top of that we encourage everyone who participates to share their progress on Twitter and Facebook using the hashtage #ChinupChallenge.

So what are you waiting for?  It’s time to kick gravity in the nuts where it counts and prove once and for all that, yes, you CAN do it.

* =  Or whenever she tries to walk into the bathroom.  Or anytime she wants to drag me to the latest Nicholas Sparks movie. You know, stuff like that.

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Register Now for the 2nd Annual Cressey Performance Fall Seminar

Awwww yeah.  Mark your calanders because I’m happy to announce that on Sunday, September 22, Cressey Performance will be hosting our second annual fall seminar.

Despite Hurricane Sandy laying into the East coast and throwing a monkey wrench into things last year, it was still an extremely popular event, and we’re expecting a big crowd yet again this year.

[Fingers crossed zombies don’t attack or something].

We’ve got the entire CP staff lined up to speak – alongside some special guests – and much like last year, we want to make this an affordable event for everyone and create a great forum for industry professionals and fitness enthusiasts alike to interact, exchange ideas, and learn.

Here are the presentation topics:

Cracking the Crossfit Code – Presented by Eric Cressey

Let’s face it: Crossfit is here to stay.  With that in mind, it’s time for someone to take an unbiased look at how we can make coaches and fitness enthusiasts successful within the scope of this training system.  In this presentation, Eric will look past the emotions people have with respect to this approach, and discuss rationale ways to accentuate the positives while offering solutions for the shortcomings. In short, the goal is to bring people together, not drive two sides further apart.

Training Joe vs. Jane:  Do Women Need to Train Differently Than Men? – Presented by Tony Gentilcore

Should women avoid lifting appreciable weight?  What are the most effective strategies for training women through pregnancy? Is there such a thing as an ACL-Prevention Program?

In this presentation, Tony will discuss many of the common misconceptions and “myths” relating to training female athletes and general population clients. He’ll provide extensive responses and feedback to some of the most frequently asked questions he’s encountered relating to the art of strength training for women.

Note from Tony:

Dear Tracy Anderson,

I highly encourage you to attend this talk.  I’ll even comp you a seat, because I’m cool like that.

Respectfully yours/Pink dumbbells suck,

Tony

Insulin: The Hormone, The Myth, The Legend – Presented by Brian St. Pierre

Carbs spike insulin and insulin causes fat gain. So, cut the carbs and you’ll end up lean and healthy. End of story. Or is it?

While the Paleo and low carb camps loudly proclaim that carbs and insulin are the enemy, the latest science suggests otherwise. In fact, we’re starting to learn that high insulin is an effect of being overweight, not a cause. In this session, Brian will explore the real relationship between carbs and insulin, discussing some of the common myths about insulin, and sharing some practical eating strategies you can put into action immediately.

Integrating Corrective Exercise for Performance Enhancement – Presented by Mike Reinold

Often times, muscle imbalances, alignment issues, and movement impairments can lead to injury and decreased performance.  However, corrective exercises are often unsuccessful for various reasons.  By focusing on several key principles, you can maximize your ability to apply corrective exercises to optimize movement and enhance performance.

Getting To Know Your Athlete: Understanding Learning Styles to Be a More Effective Coach – Presented by Chris Howard

In this presentation, I will discuss the different learning styles and how knowledge of this information is helpful in becoming a more effective coach.  I will also delve into the differences between introverted and extroverted clients and how it is necessary to coach and assess them differently.

Excellence In Group Training – Presented by Greg Robins

Group training, small group training, and bootcamps are here to stay. Let me help you understand how I manage the variables associated with group training to optimize a less than ideal scenario. The information presented will be sure to help everyone from the strength and conditioning specialist to commercial fitness professional alike.

The Role of Physical Therapy in a Strength and Conditioning Facility – Presented by Eric Schoenberg

Physical Therapy earns little respect in strength and conditioning circles due to the inability of traditional PTs to properly progress a patient from injury to high-level activity.  This lack of versatility has contributed to an increased role of the strength and conditioning professional in the care of the injured athlete.  But, is there a role for Physical Therapy in the training world?  Physical therapist Eric Schoenberg will share his thoughts on why partnering with the right physical therapist can add great value to your business and improve results for your clients.

Location:

Cressey Performance,
577 Main St.
Suite 310
Hudson, MA 01749

Cost:

Regular – $129.99 regular early bird (by September 8), $149.99 thereafter
Student (must present current student ID at door) – $99.99 early bird (by September 8), $129.99 thereafter

Date/Time:

Sunday, September 22, 2013
Registration 8:30AM
Seminar 9AM-5:30PM

Continuing Education:

NSCA CEU pending (seven contact hours)

Click Here to Sign-up (Regular)

or

Click Here to Sign-up (Students)

We’re really excited about this event, and would love to have you join us! However, space is limited and each seminar we’ve hosted in the past has sold out quickly, so don’t delay on signing up!

If you have additional questions, please direct them to [email protected]. Looking forward to seeing you there!

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Miscellaneous Miscellany Monday: Last Chance for the Boston Workshop and Internet Drama!

1. At the expense of sounding like a broken record or your spouse or significant other who’s always nagging you to take out the garbage, I just wanted to remind everyone one last time that there are still a handful of spots left in mine and Dean Somerset’s Boston Workshop this coming weekend (July 27-28th).

I’m trying really hard to come up with a different adjective other than ‘awesome’ to describe everything….

Lisa made these lamb kabobs the other night that were so awesome!

Dead animal flesh in general is awesome.

The weather today sure is awesome.

OMG – I just saw a bird.  Awesome.

I found out that my great, great, great, great, great grandfather’s second cousin was a viking!  Awwwweeeeeeeesome.

Okay I’m kidding on that last one.

But seriously, this workshop is going to be awesomely awesome.

Dean and I have planned out an entire weekend where we cover assessment, corrective exercise (and why I think that’s a garbage term), program design, and we may or may not reenact that scene from Point Break where Keanu Reeves’ character, FBI agent Johnny Utah, is chasing after Patrick Swayze’s character, band robber Bohdi, and instead of shooting his BFF in the back, Johnny Utah points his gun towards the sky and screams aaaaaaargh like a boss.

For the record, if it does go down, I’ll be playing Johnny Utah.

Suffice it to say, we have a jam packed weekend in store and it would be a crying shame to miss out on it.  What’s more we have a few guest fitness celebrities who are going to be hanging out as well, and if nothing else it’s going to be a weekend full of networking opportunities (and deadlifts).

So what are you waiting for?  For more information and to sign up GO HERE.

2. I’ll admit it:  I’ve done my fair share of poo-pooing women who go out of their way to emphasize “cardio.”  In my own defense, however, my main beef with cardio is that many (not all) women use it as their main source of ammunition against weight and fat loss, which I feel is a very inefficient means to an end.

I’ve worked with plenty of women who became growingly more frustrated with their results despite logging progressively endless hours on the track or treadmill.

It was only when being introduced to strength training, weening off the cardio, and finally addressing some nutritional deficiencies (usually making the mistake of chronically dieting and eating too little) that they started to reap the benefits of their labor.

Now I get it:  for many, running or doing “cardio” is a way to blow off some steam, soak your body in endorphins (runner’s high), and there’s no way to discount the valley of  research out there supporting the bevy of other benefits that it offers.

Besides, if that’s what someone enjoys doing and it keeps them off the couch and watching re-runs of Mad Men, who am I to judge?

My main pet peeve is when someone starts complaining about lack of results – especially as it relates to aesthetic goals – and they continue to do more of the same.  No one is discounting the benefits of cardiovascular exercise. But lets just remember that it’s only a small fraction of the equation.

I just get bummed out when it’s viewed as the ONLY equation.

Unfortunately many women are programmed to think that things like yoga, pilates, aerobic classes, and training for a marathon are the only way to lose weight (or more to the point: lose fat).

All the above examples are fantastic modes of exercise.  And all the above suggestions can work…..to a point.  But if one’s goal or motivation to do any of the above is to lose weight, and they only focus on one of those things, at the expense of excluding everything else (like strength training), I wholeheartedly feel they’re limiting themselves.

Which is why I generally lean more towards the camp of telling women to tone it down when it comes to implementing or focusing on cardio.

I don’t feel it should be stopped altogether. But I’m tired of the unrelenting gravitational pull that the treadmill has on women.

Which is why I was such a fan of John Kiefer’s Why Women Should Not Run article I linked to a few months ago.

Sure it was a bit sensationalized, but I never felt it was condescending towards women (as many who were up in arms about it felt). I saw it as an argument that running isn’t necessarily the panacea of health and beacon of fitness that many claim it is.

I saw it as a dude writing about his tribulations with training women and attempting to “de-program” them into maybe entertaining the thought that weight training might be a more viable option given their goals.

I never interpreted it as him telling ALL women that they should stop running.

Regardless, I can see how so many were up in arms – especially those more qualified to dissect his research.

That said, I really enjoyed two articles I read over the weekend HERE, and HERE (< — this one is super geeky) which served as a counterpoint to John’s original article.

I think both cases/arguments have merit (although, I do feel the Jezebel article had a bit of “no man is going to tell me what to do” vibe to it, which wasn’t John’s intention in the first place), but I feel it comes down to a middle of the road compromise.  Everything has its place, right?

Plus I’m willing to admit my biases, and I have to say: after reading both articles this past weekend my tone has changed a bit.

I highly encourage all of you to read all of them and make your own judgements.

And that’s all I really have for today folks.  Sorry so short, but I’m in the home stretch prepping for the workshop this weekend.  I still have to order the smoke machine and lasers.

Whaaaaaaaat!!??!

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Why I Don’t Use the Olympic Lifts

Blogging is funny sometimes.  There are instances where I feel I put a lot of time and effort into a post thinking to myself that I’m easily going to win some kind of blogging Pulitzer or that I’m going to step outside my apartment and a ticker-tape parade will just spontaneously erupt complete with a Stealth Bomber flyover and Kelly Clarkson busting out the national anthem in my honor.

Low and behold that’s never even come close to happening (yet), but still…I’m often bemused at which blogs actually catch on, gain momentum in terms of traffic and shares, and which fall by the wayside.

Take for example one of my posts last week, Success = Strength. This was something I wrote in like 30-45 minutes and something I just tossed up on my site because I didn’t feel I had anything important or revolutionary to say that day.

Funnily enough, it’s a post that, despite not getting a ton of “Likes” (which doesn’t really mean all much anyways), did result in quite a few people reaching out to tell me how much they enjoyed it and that they enjoyed the overall message.

In addition, I also had a fair number of clients at the facility walk up me throughout the week telling me they really liked it. Go figure!

And with that, today’s post, I feel, is another one of those hit or miss scenarios which may resonate with a few people and win me a few internet high fives; or maybe more appropriately make people want to throw their face into their keyboard in a fit of rage.

I’m hoping for the former.

One of the more prevalent and frequent questions we receive at the facility from other coaches and trainers who visit is: Why don’t you include any Olympic lifting into your programs?

Seemingly I think many who visit are under the impression that we (or more specifically I) don’t find any efficacy in their use and that we feel they’re a waste of time, which couldn’t be further from the truth.

I don’t feel I need to insult anyone’s intelligence and delve into the in’s and out’s of why Olympic lifting is efficacious or why it’s a superior way to train speed, power, explosiveness, and overall athleticism.

They work. Nuff said.

I’d be a complete moron to state otherwise.

That being said, and I’m speaking on my own behalf here (and not for the rest of the CP staff), I have my reasons why I don’t use them in my programming.

Numero Uno

I know I’m going to catch some flak some of the internet haters and gurus out there, but I’m going to say it anyways. Point blank:  I know my limitations as a coach.  

I don’t have a lot of experience with the OLY lifts personally, and I just wouldn’t feel comfortable pretending otherwise. That said, it doesn’t make much sense to me to spend an inordinate amount of time coaching/teaching something I don’t have a lot of familiarity with.

It’s certainly not going to do my athletes and clients any good. And it most certainly won’t paint me in good light.  At best I can probably get by and fudge my way through coaching a half-way decent hang-clean.  At worst I end up hurting someone.

And I don’t feel any less of a person or coach admitting that this is a weakness of mine.  If anything I wish this is something more coaches and trainers would admit to themselves. That they’re not Superman and that they DO have weaknesses.

Hi, my name is Tony Gentilcore……and I don’t know how to coach the OLY lifts.

Of course this isn’t to say I’m never going to improve my OLY coaching prowess.  I’m sure at some point I’ll ask someone to coach the coach and take me through the ABC’s. But until that happens I’m most certainly not going to pretend I’m something I’m not.

Numero Dos (<=== That’s About the Extent of My Spanish)

There are other, more “user friendly” ways I can train power and explosiveness.

I never quite understand why some coaches and trainers take an “elitist” attitude towards any one modality or way of thinking. One of the more common examples would be some people’s gravitation towards everything kettlebells.

I like kettlebells, I use them with my own clients. But I also believe they’re a tool in the toolbox and aren’t the end-all-be-all-panacea of health and fitness.

I can use the same train of thought with regards to powerlifting, CrossFit, Zumba, Yoga, the Shake Weight…..you name it, and you’re bound to find your zealots.

Okay, maybe not the Shake Weight…but you get the idea.

When talking about power and explosive training, as paramount as OLY lifting is, when working with a specific population like baseball players, I feel we can serve them well by implementing med ball training into the mix.

Hell, I’d argue it’s more “specific” to their needs in the first place and a lot less detrimental in terms of joint distraction forces on both the shoulder and elbow:

And this doesn’t just apply to baseball players either. We use med ball training with our general population clientele as well.

Numero Three

Pigging back on the point above, I don’t necessarily know how long a particular athlete or client will be training at the facility.  Some have been with us for one, two, three, four+ years.  But more common are those who may come in for a 1-3 month span.

Teaching and coaching the OLY lifts (well) can easily take months to accomplish, and if I only have a limited amount of time with someone I have to be overly judicious with my time with them.

With that I tend to opt for med ball training, skipping drills, heidens, sprint work (when applicable), and the like to get my “power” training in.

And not to blow sunshine up my own arse, but I feel the results that I (and the rest of the CP staff) have been able to accomplish speak for themselves.

And That’s That

Hopefully I didn’t offend anyone or cause someone to blow a gasket.  Just to reiterate, I understand that OLY lifting is important and that it works.  So save the hate mail.

I just don’t feel that you HAVE to include them to be a successful strength and/or performance coach. As the saying goes – there’s more than one way to skin a cat.

Maybe even most important of all: I think we can’t be afraid of knowing our own limitations as coaches.

It’s nothing to be ashamed of, nor is it something to cower away from.

It’s as simple as that.