Categoriesyouth/sports training

4 Things to Consider When Training Youth Athletes

Youth training is a can of worms and hotly debated topic to say the least – right up there with GMOs, gun reform, and who’s the better wizard: Dumbledore or Gandalf?

I’ve been training youth athletes for the better portion of my career, working with kids ranging from 9-16 from every sport imaginable, and their parents (<— said with a hint of shade), so I’m fairly confident I have the requisite experience (15+ years) and knowledge (physiology, programming, and 80’s cartoon trivia) to chime in on the topic.

Lets do this.

Copyright: matimix / 123RF Stock Photo

5 Things to Consider When Training Youth Athletes

1. Early Sports Specialization Sucks

There, I said it.

I, and many other prominent and/or experienced coaches, am pretty adamant on this point.

Nothing derails a young athlete’s development more – both physiologically and athletically –  than playing one sport year round.

When I was kid growing up I played a sport for every season. I one hundred percent believe that playing a variety of sports throughout the year allowed me to excel in baseball, which is what I ended up playing in college.

Playing several sports helped me to develop a multitude of athletic abilities and made not just a better baseball player but a better athlete. Moreover, it kept me healthy and prevented me from developing pattern overload injuries that are quite common in sports like baseball, gymnastics and hockey, to name a few.

I stress these points with every young athlete I work with.

It saddens me when I start working with an athlete and I ask him or her which sports he or she plays, and they respond with “tennis” or “football” or lacrosse” or “ninja’ing.”

The stats don’t lie: 92% of NFL Draft – rounds 1-3 – were multiple sport athletes in high-school.

And I have to assume that that stat mirrors other leagues such as MLB, NBA, and the NHL.

2. Kids Aren’t Professional Athletes

Weird, right?

There’s zero need to get fancy or ornate with kids in the weight-room. They need to learn how to throw, sprint, lift, and jump.

There’s a great analogy I heard strength coach Chad Wesley Smith use once when discussing the training habits of elite athletes and lifters.

Many people are quick to ask how “so and so (referring to any elite level athlete or lifter) trains?” or “what program is he or she using?”

The implication being….do what they’re doing and you’ll get the same results.

Choosing the right parents aside, it doesn’t work like that.

As Chad noted:

“The better question isn’t “what are they doing NOW, but rather what did they do 10, 15, 20 years ago to help set the foundation that allowed them to succeed further down the road?”

I can’t tell you how many times a parent would bring their kid to Cressey Sports Performance when I was there and ask if or when their kid would be doing speed work or more advanced agility drills?

My inner dialog would go something like this:

“Dude, your kid can’t perform a walking lunge without looking like he’s going to dislocate his knee cap.

The fuck outta here.”

What I’d actually say:

“Speed work and agility drills at this stage are kinda like giving a Ford Focus a sweet paint job and rims to give the appearance of being fast. However, until we address the horsepower – I.e., work on the basics & getting stronger – it’s still going to be a Ford Focus.”

Youth athletes need Goblet Squats and how to learn to perform a push-up well (or hell, to be told to go climb a tree), not parachute resisted sprints and CrossFit.

3. Sport-Specific Training Doesn’t Exist

There’s no such thing as a “baseball-specific program” or a “football-specific exercise.” I understand there are some exceptions to the rule and a degree of semantics here, but for all intents and purposes the statement is true.

As I noted above, the end goal is to make someone a better athlete and to immerse he or she in an environment that allows them to explore all facets of movement and locomotion.

Not to create a one-trick pony.

What’s more, the weight-room – and strength training in particular – shouldn’t go out of it’s way to emulate what’s accomplished on the field or court. Athletes get enough “sport specific training” playing their respective sport(s).

No, the weight-room should be used as a tool to marinate kids in movements and exercises they’re not accustomed to; to address weaknesses and build resiliency; to help build confidence and self-esteem; and, you know, to make their competition cry….;o)

4. Kids Aren’t Delicate Flowers. Strength Training Won’t Stunt Their Growth

This popular fallacy is NOT supported by research or clinical findings.

In his book Facts and Fallacies of Fitness, renowned exercise physiologist and bio-mechanist, Mel Siff, notes that force plate analysis shows even fairly heavy squats (exceeding body-mass) do not impose as great a load on the body as fairly casual running or jumping, which can impose joint loading which is greater than SIX TIMES bodyweight.

Thus, if resistance training is to be eliminated to promote growth plate safety, then all children must be forbidden to run and jump.

Good luck with that.

Besides, kids are like miniature Terminators. Outside of being lowered into a vat of molten metal they bounce back from nicks and falls all the time.

Furthermore, and I believe this is a point Eric Cressey has brought up before, the weight-room is a very controlled environment compared to anything that’s experienced in competitive sports.

To that end, assuming appropriate loading and exercise progressions are taken into account, the weight-room is a very safe space for a young athlete.

Complete Youth Training

Coaches, trainers – and maybe more importantly PARENTS – will love this new resource from strength and conditioning coach Mike Boyle.

One of the main goals of Complete Youth Training is to educate parents and coaches on both the correct ways to train youth athletes as well as to highlight the training methods currently being used that may be detrimental to youth athletes.

All youth training methods and principles discussed and demonstrated in Complete Youth Training are backed by a multitude of scientific research.

Coach Boyle covers E.V.E.R.Y.T.H.I.N.G from lack of parent education and the importance of fun and free play for children to appropriate strength training protocols for youth athletes and much of the (mis) information surrounding it.

There are few resources I refer to as “must have’s,” but this one ranks right up there.

It’s offered in both digital and physical format, CEUs are available, and it’s currently on sale through this Friday, May 18th.

Go….go…..GO.

—> Complete Youth Training <—

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 5/11/18

I don’t need to make any introduction.

Lets get to this week’s stuff.

Copyright: maglara / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations Announced

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

Go HERE to register in the announced cities.

2. Strong Body-Strong Mind – Bonn, Germany

My wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind Workshop.

I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.

Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.

And then we’ll have a beer….;o)

Spots are limited and the Early Bird rate is coming to a close on 5/15, so act quickly if you want to take advantage!

For more details (including itinerary and registration) go HERE.

3. 2-Day London Workshop

^^^ It’s so good we didn’t even feel the need to come up with a witty title for it.

After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington.

We’ll be taking a deep dive into assessment, PRI, program design, and coaching up common strength movements such as squats, deadlifts, and shoulder friendly light saber tactics.

What’s more, the event will be taking place at the brand spankin new Third Space location in the city (HERE). This event is breaking the place in before it actually opens to the public.

If you’re a personal trainer, coach, or just someone who likes to nerd out on scapular upward rotation, Zones of Apposition, and/or how to deadlift a castle you won’t want to miss this.

A few spots are still available…..go HERE for more info.

4) Tully

My movie watching prowess has taken a steady nose dive in the past year for obvious reasons.

I miss it.

Excited to head to my snobby, local, independent theater tonight to go see this latest one from director Jason Reitman and screenwriter Diablo Cody.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Why I Use Profanity In My Writing – Erica Suter

As someone who also uses profanity in my prose – and who often receives backlash from people who live PG lives – I appreciated this piece by Erica Suter.

29 Random Thoughts On My 29th Birthday – Doug Spurling

Doug is one of the most impressive people I know.

He has built and runs the most successful gym in Maine which generates over seven-figures and provides full health benefits and 401k’s for all his employees. In addition he also dabbles in real estate, writing, and does a ton of charity work.

He’s only 29.

He’s got his shit together.

Ladies: Strong Might Be the New Sexy, But You Can Strength Train More Than Just Your Butts – Lee Boyce

 

I think it’s fantastic more and more women are seeing (and reaping) the benefits of traditional strength training. But much like we’d chastise dudes for always training their pecs or biceps, the same can be said for the bulk of women who feel training their glutes and only their glutes is the key to a desirable derriere.

Social Media Shenanigans

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CategoriesProgram Design

Earn Your Curls

I have a few silly rules at CORE:

  • Always greet my clients with a smile and their first name when they walk through the door.
  • When someone is attempting a deadlift PR (or if they’re deadlifting in general), they get to pick the music.1
  • Everyone has to wear pants on Wednesdays.
  • Clients have to “earn” their bicep curls.
Copyright: estradaanton / 123RF Stock Photo

 

Last week I posted something up on my Instagram account highlighting the latter point – earning your curls – that sparked some good conversation.

I posted a video of one of my female clients performing a set of bicep curls and in the description I wrote:

“I have a silly rule when it comes to working with female clients. I don’t include any direct arm work (mostly referring to bicep curls here) until they’re able to perform a strict bodyweight chin-up. @blondepaleo has earned her curls.”

Actually, what am I doing?

Why don’t I just post the video and subsequent commentary here?

DUH.

Many who chimed in simply asked “why?” and asked if I’d explain my rationale and train of thought.

Others brought up some very valid points, even disagreeing with me, which also served as an additional impetus to write this post and expound further.

So, here we go.

Earn Your Curls

First and foremost let’s not get cra-cra.

There’s a lot of things I take an “anti” stance on – anti-vaccers, Dr. Oz, mushrooms, poodles – but bicep curls isn’t one of them.

I’m not some elitist, Acai shake drinking, gluten free eating, bourgeoisie douchehole running around the far reaches of the internet trolling people telling them “bicep curls aren’t a functional exercise.”

Because, well, they are.

There are many things we do and accomplish in everyday life that require us to flex our elbows and/or to hold something isometrically in our arms.

Secondly, just so we’re clear, I’m also not a Sith Lord.

I don’t deal in absolutes.

There’s always going to be a “what if” or “it depends” caveat to any comment or claim.

As someone astutely pointed out in my original IG post:

“What if you’re working with someone who’s overweight and would otherwise have a long journey to their first chin-up/pull-up?”

1. On one hand, as a coach, I’m going to work to the best of my ability to set all my clients up for as much success as possible. My goal is to respect their goal(s) and to elicit a training effect.

If bicep curls are part of that equation, so be it.

2. However, assuming an overweight client’s goal is to lose weight, I can think of many things more deserving of our time within an hour session than performing bicep curls.

Anyhoo…..

As far as WHY I have my “no bicep curl until you can chin-up” rule I can wrap it up into a few bullet points:

1. Standards Simplify Programming

By implementing a few standards or “markers” into the mix, I find it helps to make programming more seamless and transparent.

As an example I have my own rule that no one graduates to the Trap Bar Deadlift until he or she can deadlift the “Beast” (48 kg kettlebell).

I have no smarty aleck explanation as to why, it’s just something I adopted after reading something from strength coach Mike Perry which resonated with me.

There’s no time line on this.

I have some clients who nail it within a session or two. Some take a few weeks. Others take a few months.

Either way it provides some semblance of guidance and direction with programming.

Do this then you can do that.

2. Performance Based Goals Work

Lets be real: most people start working out because they want to look good naked.

There’s no denying the aesthetic bias that drive many of us to the iron.

Whether I’m working with a female or male client for the first time, many will divulge they’d like to “tone up” this area or “tighten up” that area.

Having a pair of muscular arms to show off – especially now that we’re in the summer months here in Boston – is almost always high on someone’s list.

In my 15+ years as a personal trainer and strength coach, though, the limiting factor which prevents most people from attaining a nice pair arms isn’t their lack of bicep curls.

It’s their lack of being strong.

 

If I can nudge trainees towards a performance based goal – which will provide purpose and intent in their training – almost always, the aesthetic changes many covet just kinda sorta happen.2

3. People Are Gonna Perform Curls

Listen, I’m not going to sit here and say programming bicep curls is stupid, because it’s not. I often toss in a bonus “Gun Show” for many of my clients at the end of their session.

That being said, I wasn’t born yesterday.

Why program curls if you know people are going to sneak them in on their own no matter what anyways?….;o)

The Chin-Up Hierarchy

My friend and colleague, Max Shank, brought up a valid point in the conversation:

“Dude I have a rare opportunity to politely disagree with you on something!

Shall we? 

Curls are a functional exercise. They also can help one achieve a faster, better pull up if applied properly. “Endless” would be totally up to application. 

You are silly in a good way, my friend—and your rule is silly in a doesn’t really make sense to me yet kinda way. Maybe this is just the pendulum swinging back from too many curls and kickbacks and no compound moves?”

I can’t disagree with any of that.

“It depends” is always the right answer to any question.3  And, to be candid, I have programmed bicep curls into some client’s programs in an effort to expedite their chin-up prowess.

Oftentimes for the the exact reasons Max outlined above.

But also because bicep curls can help with the “end range” of the chin-up….especially those last 1-2 inches. Moreover, in terms of helping to improve anterior shoulder stability (bicep tendon attaches to the corocoid process), bicep curls can be valuable.

To that end, when it comes to one’s ability to perform their first chin-up (male or female) there’s a hierarchy of sorts I like to follow.

Training chin-ups/pull-ups more frequently will be paramount. This is a point I stole from Artemis Scantalides who’s a HUGE fan of training the chin-up 4-5x PER WEEK.

Mind you, not the “chin-up” chin-up 4-5x per week, but rather all the “stuff” that make up its parts 4-5x per week.

1. Learn the Hollow Position

This is a great way to teach context. Trainees need to learn to appreciate the Hollow Position from the floor before they have any hope in emulating the same position hanging from a chin-up/pull-up bar.

 

What’s more, there are a number of exercises you can perform in the Hollow Position – 1-Arm Presses, DB Flye, for example – that will reinforce full-body tension and transfer very well to the chin-up/pull-up

2. Learn to Use the Scapulae and Lats

 

The biceps ARE in the line-of-pull when it comes to chin-ups/pull-ups, so it’s not uncommon for people to feel them working.

However, it becomes a problem when the biceps the only thing people feel working.

The upper back, scapulae (shoulder blades) in particular, should be where the movement initiates, as well as the lats.

Scapular pull-ups, as demonstrated by strength coach Meghan Callaway above are a fantastic learning tool. That and cueing people to drive their elbows towards the floor when pulling.

3. Confirming, that, in fact, Wu-Tang Clan Ain’t Nuthin to Fuck Wit

Because, they’re not.

4. Actual Chin-Up Variations (Hanging From a Chin-Up/Pull-Up Bar)

  • Chin-ups with accommodating assistance (band assisted)
  • Eccentric Chin-Ups (emphasizing the lowering portion)
  • Flexed-Arm Hangs
  • Straight Arm Hangs
  • Straight Leg or Bent Knee Raises

5. Accessory Movements

Movements/exercises that very closely resemble chin-ups/pull-ups and/or target the same muscle groups:

  • Rack Pull-Ups

 

  • TRX Progressions

Starting with regular ol’ Inverted Row variations to something more along the lines as this:

 

  • Seated Lat Pulldowns – various grips
  • Any rowing variation – Seated Rows, Chest Supported Rows, DB Rows, literally, anything.
  • Rollout variations – Stability Ball, Ab Wheel, etc

6. Bicep Curls

Get some.

Wrapping Up

I am not anti-bicep curl.

I am not anti-bicep curl as part of a program to help someone achieve their first chin-up (or to perform more chin-ups).

I’m just anti-bicep curl when I know I have a limited amount of time with someone.

CategoriesProgram Design Rehab/Prehab Uncategorized

How the Endurance Athlete Can Appease a Shoulder That Hates Them

I’m still playing a little catch-up on my end from a weekend of Fitness Summit shenanigans in Kansas City.

I promise I’ll have some content ready to share tomorrow into the rest of the week (you miss me, right?), but in the meantime I’ve got an excellent guest post from Israeli Strength and Conditioning coach Menachem Brodie.

Enjoy.

Copyright: rcaucino / 123RF Stock Photo

How the Endurance Athlete Can Appease a Shoulder That Hates Them

As a Strength & Conditioning coach who works extensively with cyclists & triathletes most folk first reaction is “WTF Mate?” or “I didn’t even know that was a thing!”

When asked to describe it to people, the best I can come up with is that I know pretty much EXACTLY how Scott Evil feels:

Not “Strength coach” enough for that crowd, and not quite “Cycling enough” for that crowd…

But there is a ton that we can learn about posture and shoulder health from our two wheeled, pedal pushing friends, as they spend hours in positions just a bit more extreme than you or I sitting on the couch watching TV on the weekends.

The difference is that while we ingest 2,000 calories in Buffalo Wild Wings and that awesome ranch dressing, they burn those calories climbing mountains.

While posture and shoulder health have a huge impact on our overall well-being and can have significant and far-reaching effects, those effects are not always felt before it’s too late in the game.

This is especially true for Road Cyclists, runners, and triathletes, as their sport, by design, requires the body to work for long periods of time, preferably as energy efficiently as possible.

When I first started coaching cyclists for performance & strength, I focused on the glutes and their huge impact on the pelvis, spine, and rib cage as they supply the base of power on the bike and support for the upper body.

But it quickly became apparent that while I was on the right track, there was something even more basic that limits cyclists performance: Their posture….It is completely jacked due to hours on the bike in a closed position, supporting around 30% their weight with their hands and arms. (If you’re a cyclist and feel that you’re subjectively supporting more than 30% of your weight with your arms, go see a bike fitter, after you get started with the exercises we learn today.)

And so, the journey down the rabbit hole began, except unlike Alice, I could answer the Cheshire Cat with a definitive answer to “Where do you want to go?”

  • Improved performance
  • Improved quality of life
  • Avoiding looking like a Time trial cyclist/ the hunchback of Notre Dame….when you’re walking around at age 60

Let’s Get Down to Basics

There are two diaphragms in the torso that we want to have aligned in order to allow our body to function properly, including managing internal pressure, allow for proper/optimal muscle function, improved breathing, improved rib mobility, and much, much more:

Thoracic Diaphragm – controls pressure between chest and abdomen, the muscle responsible for respiration in the body, and what most people think of then you mention “Your diaphragm”.

Pelvic Floor – Controls pressure between pelvis and abdomen.

Interestingly enough, while in the general population we may see issues mostly at two of these diaphragms (Pelvic Floor and Thoracic diaphragms), in cyclists we tend to see a bit more issues, in large part due to the extreme position in which these athletes must perform for their sport.

Add into this mix that cycling is pretty much the only sport we have where the feet rotate about a fixed axis, variability in terrain, road surface, winds, and rider movements on the bike, and we have the right ingredients for some major movement issues.

Bear in mind that EVERY sport develops/requires its fair share of movement “deficiencies” or “imbalances at joints” due to repetitive tasks and movements, and while this is a part of sport, we need to keep our “average” cyclist in balance – after all, they are competitive in cycling, but a pro at something else…

Cycling puts you into an extremely vulnerable spot posture wise, not to mention with drivers (of note, PLEASE give us three feet when passing, it’s F***ing scary to have a car whiz past you within inches of knocking you off the road… when they could have waited 5 more seconds and given space… not to mention it’s pretty much law in nearly all countries and states).

Unfortunately, many in the cycling and triathlon communities have come to simply accept some forms of injuries as a right of passage for cyclists who are out there riding hard year in and year out.

From frozen shoulders and lower back pain, to constant upper neck pain and loss of hip extension….and a number of other issues, the communities have come to determine that “it just happens due to playing our sport”.

But it doesn’t have to be that way.

If we simply work on a few basic moves off the bike, we can have a significant positive impact on the riders performance and health, as well as YOUR performance and health from constantly flexing your spine to scroll through Instagram and Facebook throughout the day.

(Yeah, I saw you sit up a little straighter right there).

Opening the shoulder girdle, re-attaining proper scapular rhythm, and attaining better alignment of the Cervical, Thoracic, and Pelvic diaphragms are the goals we strive for and are not won in a few weeks, but rather over the course of a few months, and for more veteran riders, years.

It takes consistent work, done over a time period to see major gains and advances.

While it’s tough to argue which of these three diaphragms is “The most important to address” as it is based off of each individual athlete and what/if any issues they are having, we can say that due to our modern-day lifestyle, the shoulder girdle is a great place to start, as most cyclists will move to a compromised position at some point in longer/harder rides.

Not to mention that keeping the shoulder in good balance can relieve pressure on the brachial plexus, reduce the risk/ development of an overgrown coracoid process, as well as help alleviate some of the tension from the cervical extensors that are working so hard.

This allows accessory muscles of the thorax and neck to work as…. Accessory muscles, not stabilizers hanging on for dear life. As we get the shoulder joint sitting better, we can see the rib cage begin to gain proper movement, which leads to a better alignment of the Pelvic and Thoracic diaphragm, which allows the pelvic floor to relax and glutes and pelvic floor to activate in order to stabilize and move the body with more efficiency.

If we know that joint position dictates muscle function, then there are so many compensations happening in the sport of cycling, that many muscles wind up feeling like Tom Hanks in Castaway: They know what it’s like to be social and around others, but they begin to become detached from reality, and start doing other funny things.

via GIPHY

Aside from helping to put you in the best position to maximize energy expenditure, keeping the shoulders healthy and moving well can help you be able to EAT while out on the bike as well!

The number of riders I’ve had the last ten years who had lost proper range of motion in their dominant shoulder, and were unable to eat on the bike due to loss of the range of motion thus not being able to reach into their back pockets, and “not trusting” their other hand to steer, is many.

While we often see hip issues in cyclists as well, we know that the hip and opposite shoulder work together in unison to allow us to move forward, and thus why starting at the shoulder along with breathing, can significantly improve a riders performance AND their quality of life.

Enough of the talk, let’s get into some solid action items that you can implement 3-5 days a week, in 15 minutes or less, to help you get back to great posture and able to express your true conditioning and strength, no matter what your sport.

Before jumping into the exercises, be sure to take 4-6 minutes to foam roll/ lax ball, especially:

 

Foam rolling the Lats

Foam rolling the chest

LAX ball/ ACUMobility the neck – all the cool kids are talking about the ACUMobility ball, and while I haven’t used it myself, it does look like a useful piece of equipment that will be regularly used, so yes, I’ll jump on the bandwagon.

Just don’t make the mistake that many endurance athletes do and spend too much time on the roller/lax ball. If you’re doing soft tissue mobility for longer than 10-12 minutes, you need to get a life/ take a hard look at your recovery/ lack of recovery between sessions.

It’s not how hard you can go in a session, it’s going hard enough that you can recover session to session, while keeping consistency in your trainings.

After the foam roller we’ll jump into breathing as shoulder joint position will also affect inhalation and exhalation, so we’re going to start here, with learning to breathe.

Learning to Breathe & Resetting the Diaphragm

All 4’s Quadruped Breathing – Resetting the Diaphragm

1 set of 5 deep breaths through the nose, out through the mouth. Hold each breath for 4 seconds

 

Crocodile Breathing – Filling the Cavity Evenly

1 set of 5 to 8 breaths

 

Next, we want to work on opening the shoulder, but in a way that allows us to tap into Thoracic Rotation. For some of you this may be a bit much, be sure to listen to your body, and breathe out and RELAX when you hit a tough spot.

Side Lying Windmill

Opening up lats, pecs, and T-spine  to help the athlete function better.

One set of 8 each side

 

Finally, we work to fire up some muscles that may have been turned off, and/or “went on break.”

Wall Scap Slides

– Activating the Serratus anterior, Mid and lower Traps.

1 set of 8- make sure to keep your ribs from flaring, and your chin tucked.

 

Behind the Back Band Pull Aparts

– Activating the lower traps and rhomboids.

1 set of 8

 

Chin Nod, Progressing to Chin tuck Head lift

Helping activate the deep core, and fire up the muscles in your neck.

1 set of 8

 

Wrap Up

While these seem like a lot, you can and should be able to execute these exercises, in this order, 3-5 days a week, in 10-15 minutes. Remember, it’s not doing the exercises intensely or until fatigue that will help you see progress, it’s the CONSISTENCY that will.

About the Author

Menachem Brodie is a USA Cycling Certified Expert Level Coach, NSCA Certified Strength & Conditioning Specialist, Postpartum Corrective Exercise Specialist, and Serotta Certified Bike Fitter with over 20 years in the Health & Fitness Industry. “Brodie” as he is known, has done over 15 presentations for USA Cycling on Strength Training for Cycling, and is the author of Training Peaks Universities “Strength Training for Cycling Success” Online course.

When he’s not geeking out reading Ex-phys books, riding his bike, or trying to lift heavy things, he’s probably sleeping….errr, “recovering”. If you see Brodie without a coffee in his hand, something is probably amiss and you should call 911 immediately, as he may be signaling you for help.

CategoriesStuff to Read While You're Pretending to Work

Stuff To Read While You’re Pretending To Work: 5/4/18

I’m in Kansas City for The Fitness Summit at the moment and basking in the company of friends and colleagues.

Dean Somerset and I were invited in a day early to put on a special Pre-Conference where we spent four hours covering new material we plan to use for our upcoming (Even More) Complete Shoulder & Hip Blueprint.

No one left early or threw a table at us so I consider that a success.

Anyhoo: I need to get back to hugging it out with people. Onto this week’s list.

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations Announced

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

Go HERE to register in the announced cities.

2. Strong Body-Strong Mind – Bonn, Germany

My wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind workshop.

I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.

Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.

And then we’ll have a beer….;o)

Spots are limited and the Early Bird rate is still in effect (but not for long).

For more details (including itinerary and registration) go HERE.

3. 2-Day London Workshop w/ Luke Worthington

^^^ It’s so good we didn’t even feel the need to come up with a witty title for it.

After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington.

This one is filling up fast…..go HERE for more info.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

11 Damn Good Deadlift Tips – T-Nation

T-Nation asked 11 coaches to talk about deadlifts.

Needless to say, they didn’t need to pull anyone’s arm.

Breaking Parallel in the Squat – Noah Harrison

This was an excellent article by Noah discussing some of the nuances to consider when attempting to help someone attain a squat below parallel.

Is Stretching the Answer?: Your Hamstrings Are Tight, But Are They Short? – Elsbeth Vaino

Loooooooooooooved this article.

Read it. Please.

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CategoriesCorrective Exercise Program Design

Reaching: The Underrated Key to Shoulder Health

I’m heading out to Kansas City today for The Fitness Summit.

My boy, Shane McLean, was kind enough to send along this stellar article extolling the merits of “reaching” and how it can help make your shoulders not hate you.

Enjoy!

Copyright: remains / 123RF Stock Photo

Reaching: The Underrated Key to Key to Shoulder Health

When you’ve lifted weights for any length of time (I’m assuming you do because you read this site) you’ve probably had some type of shoulder injury. They suck as hard as a mother in law getting all up into your business.

And as a result, your gains and patience grind to a halt.

The shoulder is a shallow ball and socket joint that has the incredible ability to move in multiple directions. This allows you to lift humongous weights, throw baseballs and footballs really fast or to do the wave when you’re bored out of your mind at a baseball game.

All that mobility is great, but the shoulder needs stability too. The four muscles of the rotator cuff work hard to keep this ball and socket joint in a vertical position no matter you do to your shoulder.

However, the rest of the stability equation is up to you by getting the muscles around the shoulder girdle strong. This is (usually) achieved by doing variations of pushes, pulls, shoulder raises and planks.

Push-Up Palooza

 

Pull-Up Palooza

 

Meathead Palooza

 

Even when you minimize the risk of injury by doing the right things, the occasional shoulder injury can happen while lifting because sometimes we (yes me too) can get a little over ambitious.

However, there’s one little movement that most lifters neglect to do that can help prevent niggly shoulder injuries from occurring at all.

Do you what it is?

Reach, baby, reach.

What were you, thinking? More bicep curls?

 

Reaching is a movement that you perform every day. You reach for

  • the food in the fridge
  • the food in the pantry
  • the door
  • the dumbbells to do more curls

Adding a reach while performing pushes and pulls is important for your shoulder health because this allows the shoulder blades to move across your ribcage as intended.

The muscle that allows this magic to happen is the often neglected and unloved Serratus Anterior. This a broad muscle that wraps around the ribcage and acts to stabilize the scapula by holding it against the back of the thoracic wall.

In other words, it’s kind of a big deal.

When you’re lifting in the horizontal plane with exercises such as one arm cable chest presses/ rows or pushups, the Serratus Anterior main job is to protract/abduct the shoulder blades.

Now if the Serratus didn’t do its job correctly, then the scapula doesn’t move around the ribcage like it should (scapular winging) and muscular imbalances and mobility limitations may result.

And nobody has time for that.

However, just by adding a simple reach to a horizontal push or pull will help strengthen the Serratus and take your shoulders through a fuller range of motion which makes for happier shoulders and maybe a happier mother in law.

You can only hope.

Reaching vs. Rounding

Reach and Row

 

The simple act of adding a reach has huge implications for your shoulder health and strength and it’s an easy movement to add to your lifting repertoire.

The Serratus also plays a vital role in scapulohumeral rhythm as an outward rotator of the scapula that allows your arms to get into an overhead position. This is vital for lifting weights overhead and for reaching for anything above your shoulders.

If the Serratus is inhibited in any way, the body will find a way to perform the movement regardless and that faulty pattern over a period of time may lead to pain and dysfunction. This usually occurs in the upper traps, neck and lower back.

Stop for a moment and see if you can raise your arms above your head, getting your biceps by or behind your ears without your ribcage coming forward or your lower back over arching.

This test is best performed in front of a mirror without a shirt on. I thought you’d like that.

Now, if you can that’s great but if you can’t, try foam rolling the lats and performing some Serratus wall sides and then re testing your shoulder mobility for any improvement.

Serratus Wall Slide Variations

 

However, even if you don’t have any problems in that department, performing the Serratus wall slide is still a fantastic warm up and mobility exercise for your shoulders.

Wrapping Up

Taking care of the shoulders is imperative when you’re crushing the weights because you probably don’t think about the health of your shoulders until it’s way too late.

However, by showing a little love and affection to the Serratus Anterior, you can keep lifting pain-free and stay off the Physical Therapists table to boot.

Therapy, who has time for that?

About the Author

Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.

CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 4/27/18

Gotta go see Infinity War.

Brb.

Copyright: gregorylee / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations Announced

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

Go HERE to register in the announced cities.

2. Strong Body-Strong Mind – Bonn, Germany

My wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind workshop.

I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.

Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.

And then we’ll have a beer….;o)

Spots are limited and the Early Bird rate is still in effect (but not for long).

For more details (including itinerary and registration) go HERE.

3. 2-Day London Workshop w/ Luke Worthington

^^^ It’s so good we didn’t even feel the need to come up with a witty title for it.

After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington.

This one is filling up fast…..go HERE for more info.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

MASS 1-Year Anniversary Sale – Stronger By Science

A year ago the guys over at Stronger By Science (Greg Nuckols, Eric Helms, and Mike Zourdos released their monthly research review MASS (Monthly Applications in Strength Sport) and it’s made the industry better.

I for one HATE reading research and much prefer to let other people who are much smarter than myself to break things down in more bite sized, manageable nuggets of information.

This is a meticulously curated monthly service. The MASS reviewers sift through 100+ journals per month to help you get smarter and to better sever your athletes/clients. If you’re a coach, physique or strength athlete, or just someone who likes to nerd out and talk about actin/myosin chains at the dinner table this will be right up your alley.

Today (4/27) through next week (5/3) is your chance to take advantage of some BIG markdowns on the service.

  • $21 monthly subscription (normally $29)
  • $209 yearly subscription (normally $299)
  • $699 lifetime subscription (normally $999)

If you’re still on the fence you can check out the goods HERE for a free sample issue.

Otherwise you can just trust that I have smart friends and excellent taste in the resources I recommend to people and go HERE.

How To Age Gracefully – Eric C. Stevens

Many of the programs and tactics used to target the 40+ lifter are garbage. As my friend John Rusin would say:

“Just because you are 40+ years old does NOT mean you need a training program specifically designed for “40+ Year Old Lifters” as sleazy fitness industry marketing 101 is attempting to force feed you. What you really need is a program that is custom fit to YOU and your BIOLOGICAL age and needs, not your chronological age.”

I found this article very relevant with a sound message. Check it out.

When Should I Change My Training? – Charles Staley

Per usual, Charles provides a bevy of sound and practical advice in this article.

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CategoriesAssessment coaching Corrective Exercise

Low Back Pain: Habitual Movement Can Have Greater Influence Over Intentional Exercise

We’ve all seen the statistic: 80% of the population will experience low back pain in their lifetime.4

Back pain is the single leading cause of disability worldwide. Americans spend upwards of $50 billion per year on back pain. Back pain is the nemesis of all ninjas.

The struggle is real folks.

Given how pandemic the issue is and the sheer number of resources there are on the topic, why is LBP still such a nuisance and the Bane of many people’s existence?5

Copyright: kudoh / 123RF Stock Photo

 

When it comes to low back pain there is no one clear cut answer or way to explain things. As my good friend David Dellanave would say “different shit is different.”

It’s impossible to definitively point the finger at one or two things and say “there, that’s it. THAT’s why everyone’s back feels like a bag of dicks.”

Certainly we can proselytize, but at the end of the day we’re mostly just guessing at what may be causing someone’s low back pain. We’re using an amalgamation of relevant anecdotes, experiences, expertise, and evidence based research to make those educated guesses.

But it’s guessing nonetheless.

[BEFORE WE MOVE ON: Another good friend, physical therapist Zak Gabor, sent me THIS rather thorough paper on management of low back pain. To quote Zak…”Movement is key, but EDUCATION on false beliefs about the body is arguably most important.”]

A week or so ago as I was watching an episode of VICE News on HBO and one of the main stories that night was on opioid addiction and of a former drug representative who, sadly, because of debilitating low back pain, had become addicted to the very pain killers that had made him so successful years prior.

In the story he described a seemingly endless barrage of treatments ranging from massage therapy and acupuncture to ultrasound treatments, physical therapy, and traction.

It was a hefty list and I can’t remember all of it.

In the end he ended up having back surgery, yet unfortunately was still reliant on pain killers to help with his chronic low back pain.

As the story unfolded they panned to the same individual miniature golfing with his family and I ended up taking a screenshot of him bending over to pick up the ball after sinking a shot.

If I could add sound it would be accompanied with a cacophony of painful grunting akin to a rhinoceros passing a kidney stone.

Now, what follows is not an attempt at me diminishing his experiences, and I’m fully cognizant my only source of info regarding his “treatment” was/is the five minute snap shot I was given from the story.

That said, I wonder how much agony and frustration might have been prevented in his lifetime if someone took the time to show him some basic “spinal hygiene” (to steal a phrase from Dr. Stuart McGill and his book Back Mechanic) tactics to clean up his daily movement?

What might have happened (what can happen?) if, instead of acupuncture, he was shown how to hip hinge well or given a healthy dose of Deadbugs, Birddogs, and Breathing Side Planks?

 

Repetitive (aberrant) flexion, as shown in the still shot I took, certainly isn’t doing his back any favors. And, I have to assume this type of thing is happening dozens (if not hundreds) of times per day, whether he’s picking up a golf ball or getting out of a chair.

It glaringly demonstrates how we often neglect to address the obvious and simple everyday “hammers” in our lives that can (not always <— this is important) lead to back pain.

Nope, not those hammers.6

I’m talking about the kind of hammers – repetitive movement (repeated spinal flexion, and extension for that matter) – that start off as innocuous nothings (the twist there, the bending over there), yet manifest into something far more nefarious once one’s tissue tolerance is surpassed.7

As my friend and strength coach, Joy Victoria, notes:

“Habitual daily postures and movement strategies have a greater influence, than intentional exercise.”

Massage, ultrasound, etc, while likely part of the puzzle (and can provide immediate, albeit temporary relief), are just band-aids.

I think exercise, and to be more specific, strength, can play an integral role in the grand scheme of things.

However, as fitness professionals it’s imperative we keep a keener eye. Deadlifts don’t cure everything. Recognizing run-of-the-mill wonky movement and attacking that, as trivial as it may seem, can make all the difference in the world for those who suffer with low back pain.

CategoriesCorrective Exercise Program Design

2 Drills For Easy Access to Shoulder Health

Anyone who’s spent any significant time in the weight room knows how vulnerable the shoulders are to injury.

This isn’t to downplay other areas of the body prone to nefariousness like the lower back or knees. Let’s be clear: those deserve some shade thrown their way too.

Rather, it’s just to point out that, for lack of a better term, trying to train around or even fix a pissed off shoulder sucks donkey balls.

It can be tricky and there are a lot of factors to consider: Exercise selection, exercise technique, posture, access to appropriate scapular motion (upward vs. downward rotation), soft tissue considerations, and breathing patterns to name a few.

Copyright: staras / 123RF Stock Photo

Taking all of the above into consideration is a good thing, and I applaud those coaches and trainers who go out of their way to peel back the onion as much as their expertise and experience allows in order to get at the crux of the issue.

I do find, though, that sometimes, not always, we get a little too cute or rabbitholey with our approach to shoulder health.

  • Coach A will tell one individual that their shoulder hurts because their left big toe lacks dorsiflexion.
  • Coach B tells them it’s because their Posterior Mediastinum is shutting off their diaphragm.
  • Coach C says “nope, your shoulder hurts because you’re not back squatting enough.”
  • And Coach D, well, he’ll say something really asinine like, “I think it’s because you’re wearing purple. This makes your shoulder sad.”

And yes, while I am being a tad facetious here, I don’t feel I’m coming entirely out of left field. I’ve heard some doozies from past and current clients about what they were told was the impetus behind their shoulder woes.

Moreover, as a result, many clients and trainers alike tend to fall under the same trap….

….OverCorrectiveExerciseitis

This falls under two camps:

Camp 1: Trainer gives or person is handed a laundry list of “corrective exercises” that take 327 days to complete.

Camp 2: Trainer prescribes or person is told to perform redundant, borderline stupid exercises.

Stop OverCorrectiveExerciseitis

All of this isn’t to say I’m anti “corrective exercise” or that it should be avoided altogether. There’s a time and place for just about everything8, and sometimes people do need a little bit more TLC to improve motor control, activation, and/or positioning.

PSA: Doing stuff correctly can be corrective. Avoiding excessive anterior humeral glide during push-ups or rows can be a game changer for shoulder health.

However, Dr. Quinn Henoch brought up a valid point when I listened to him speak a few months ago with respects to corrective exercise.

Maybe the real fix for most trainees is something as simple as adjusting their training volume.

Maybe they’re doing too much of one thing or too little of another?

via GIPHY

Which brings me back to shoulder ouchies.

Generally speaking, when someone’s shoulder hurts I find most need less bench pressing and more posterior cuff and upper back strength in addition to a healthy dose of scapular stability.

Instead of boring them to tears with warm-up drills they’re likely not going to do on their own anyways, I prefer to include the bulk of the “correctivy” stuff IN THEIR ACTUAL PROGRAM.

That way they just think it’s business as usual and I come across as a straight up boss for helping them cure their shoulder woes.

On Bench Pressing:

There’s lots more to say here, and this will likely make for a good blog post in the future,  but in the interim the Tweet below sums things up succinctly:

On “Correctivey” Stuff

Below are two drills I like to use as fillers that can be performed after sets of squats, deadlifts, and even bench presses. It’s a foolproof way to add more volume to something they’re probably not doing enough of anyways.

It’ll look something like this:

A1. Deadlift/Squat/Bench Pressing/Not Kipping Pull-Ups
A2. Filler (<— correctivy stuff that people just think is part of their program so they actually do it. Hahahahahahahaha. Jokes on them).

1. Band Reverse Flye Walkout

 

This is a drill I picked up from Jim “Smitty” Smith of Diesel Strength & Conditioning.

As you walk back you need to resist the pull of the band, which torches the rhomboids, muscles of posterior cuff, and scap stabilizers. Be careful you don’t “shrug” throughout, you want to keep shoulder blades depressed and together.

NOTE: 118% more effective if you yell “this….is….Sparta” as you perform your set.

I like to have my clients perform anywhere from 5-10 reps per set.

2. Racked ISO Shoulder Holds

This is another drill I stole from someone smarter than myself, this time a Doctor: Dr. Ryan DeBell of The Movement Fix.

 

I’ll usually start with 10 second holds at each position per set and ramp up to 20-30s holds per set for my clients (depending on how sadistic I feel).

I’ve seen some very big individuals succumb to this drill. It’s very humbling.

That’s It

Pepper these two drills into your workouts or that of your clients/athletes more sporadically. I’m certain everyone’s shoulders will start feeling better.

Do it.

DO IT.

Categoriesmobility Program Design

A Warmup You’ll Actually Do and Makes Sense

I had an amazing time in the DC area this past weekend presenting and catching up with friends and colleagues.

Today is all about playing catch up: emails, writing programs, and of course spending some quality time with family. I’ve got some good blog posts percolating in my head and hope to do a massive writing dump later this week. In the interim, however, I’ve got strength coach George Kalantzis filling in for me today with a stellar article.

Enjoy.

Copyright: magiceyes / 123RF Stock Photo

Un-Fuck Your Warm-Up

Like anything worth having in life, all good things have a starting point.

If you’re like me, you’ve probably been guilty of skipping the warm-up. Don’t bother lying to me – I know you’ve done it. And I get it. You’re crunched for time and the last thing you want to do is roll around and warm-up.

But, what if I could explain the warm-up for you in terms you might appreciate a bit more…

I.e.,……sex.

BOM CHICKA BOM BOM

Do I have your attention now? Great, then keep reading to un-fuck your warm-up.

I got this idea from my mentor and friend John Romaniello a few years back, and it has to be the best explanation of warm-ups I have ever heard and something I find myself using quite often.

“ Workouts are like sex, and the warm-ups are foreplay.”

Sure, you can skip foreplay and have great sex, but if you skip foreplay all the time, chances are things will get stale and your sex life will suffer.

The same thing can be said about your body. Continuing to ignore the warm-up will cause your body to break down, hinder your results, and you’ll become more prone to injuries.

Maybe warming up does not sound that bad after all.

While I’m not here to tell you that you can’t just walk into the gym grab an empty bar and start lifting or to tell you that you “must” foam roll and do a “dynamic” warm-up prior to your lift.

I’m here to say that warm-ups do matter and with the right time and concentration you can get tremendous benefits without wasting useless time.

The Only Warm-up You’ll Ever Need

Recently I attended The High-Performance Pain Seminar by Dr. John Rusin at The Onnit Academy in Austin, TX. It was a 2-Day seminar packed with a ton of great information.

There were so many things presented, but what I liked most about his presentation was his ability to make things a lot simpler for my clients and myself. One of those concepts was the warm-up.

A quick and effective warm-up looks like something like this:

  • Release tight muscles (SMR, Bi-Phasic stretching)
  • Activate weak or inactive muscles (corrective exercises, stability based activation)
  • Get Moving (pattern development, central nervous system stimulation)

For the context of this article and not writing an entire book, I will be covering a few of my favorite SMR techniques and drills that everyone can benefit from.

Release Tight Muscles

As a massage therapist, I’m a huge fan of foam rolling. But too often I see people making love to their rollers or just perhaps haphazardly rolling because they’ve seen coaches do it.

 

Replace Eric’s (Cressey) voice with a little flute and guitar and things could get interesting.

While there are many ways you can “foam roll,” the goal should be to choose an area that will have the biggest carry over to your movement that day.

In general, most people have trouble with the following areas.

Lower Body – Quadriceps, Adductors, Glutes, and Lateral Hip

Upper Body– T-Spine, Pectoralis Group, Posterior Shoulder Girdle

Mid/Upper Back Release

The mid-back release is one of my favorites mobility drills to use as everyone can benefit from some upper back mobility. Tony wrote an amazing article on it HERE.

Lateral Hip Trigger Point Release

The glutes take a beating daily, and trigger points are a common source of hip and low back pain. Performing daily release on the glutes can make a huge impact on everyday health and performance.

 

Bi-Phasic Stretching

One of the common myths associated with stretching is that if a muscle feels tight, it should be stretched to improve range of motion and restore flexibility. But, just because your muscle feels stretched doesn’t mean that exercise will yield a positive result.

Take for example the hip flexor and hamstring stretch. A lot of people stretch through pain because they believe it is helping, or do they end up in the wrong position. Not only is this a waste of time, it can actually be one of the prime reasons tightness never goes away.

So what can you do to help with tight muscles?

Instead of haphazardly stretching, learn how to achieve proximal stability through the shoulders, hips, and core. Not only will this save your joints and you’ll feel better, you’ll begin to notice a difference when you hit the gym floor.

Most people will benefit from biphasic stretching in the following areas:

Lower Body– Hip Flexors, Adductors, Posterior-Lateral Hip

Upper Body– Pectoralis Complex, Posterior Shoulder, T-Spine/ Lats

Add These Drills To Your Arsenal

Deep Squat Belly Breathing With Lat Stretch x 5 Breaths

Grab a TRX and sit deep into a squat with your feet together and palms up. This will turn off the lats and facilitate a good stretch throughout the upper body. Let your head relax and take deep breaths.

 

Split Stance Adductor Mobilization With T-Spine Rotation x 6-8/side

I see a lot of people mess this drill up.

Set up on all fours, kick your leg out to the side, and screw your palms into the ground to create tension throughout the body. Rock back slightly until you feel a slight stretch in your adductor (inside leg). Make sure not to round your lower back.

 

True Hip Flexor Stretch x 30-45 seconds/side

The key here is to sit tall, squeeze the glutes forward and make sure that your spine stays neutral rather than achieving a range of motion through the lower back.

 

Supine Hamstring Stretch x 6-8/leg

Take your time with this drill. Don’t worry if you cant get your leg straight, just work in a range of motion and a nice controlled manner.

 

Activate Weak Muscles

After you’ve addressed the areas of mobility, its time to activate and enhance movement.The goal here should be to find the big-ticket items that will enhance movement for the workout, not become a corrective guru.

Movement needs to be good enough, not perfect. Choose big areas that will yield optimal ranges of motion and force production.

Most people will need work in the core, glutes/hips, shoulders, and lats.

Banded Glute Bridge 8-10 Reps

 

Shoulder Activation x 10 Reps ( Facepulls, Band Pull Aparts, Lat Pulldowns)

 

 

Get Moving With CNS Development

After you’ve released tight muscles and activated everything, it’s now time to select a few exercises that will match the primary movement of the workout and wake everything up.

For example, if the workout is based on a heavier deadlift day and you are a bit more advanced, choose something like this:

Explosive drill – Swings, jumps, throws etc

Mobility Drill

 

If you were more of a beginner, it would look something like this:

Half Kneeing MB Chest Pass

 

Mobility Drill

 

In Summary

 If you want to maximize your performance and keep your body healthy in the long term, warming up is a must-have component of your workouts. Instead of spending useless time rolling around for countless minutes and just performing exercises haphazardly, spend about 5-7 minutes on exercises that will have the biggest carry over for that day and you’ll begin to not only see a huge improvement in your strength, but also your health.

Author’s Bio

George is a Marine Corps Veteran of 9 years and was awarded an honorable discharge after deployments to Iraq and Afghanistan. He is currently a Master Instructor and Personal Trainer at Equinox in Boston and a licensed massage therapist.
Outside of Equinox, George maintains a fitness related blog that can be found at www.sgtkfitness.com.
He and his wife Shawna reside in Manchester, NH with their daughter Melina and fur baby Lola the dog.