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Ready to Kickass In the Gym?

I’m back! Yesterday was Labor Day, and for those who don’t live in the US, it’s basically a made up holiday that marks the un-official end to summer (and for the fashion police out there, the end of wearing anything white**).

More importantly, for us Americans, Labor Day serves another, more meaningful purpose.  And that’s to not go into work, baby!

While I was lame and did head to the facility to coach for a few hours yesterday, I was able to snake out a bit early and spend some of the day chillaxing.

I hope many of you reading were able to do the same.

As it so happens, this marks the time of year when many of our high school and college athletes head back to school and our pro (baseball) guys start trickling in as their respective seasons come to an end.

Starting within the next week or two, many of our minor league baseball players will arrive for their 0ff-season training with the Major League guys following suit not too long after that (depending on how the playoff picture develops).

Suffice it to say it’s a fun time of year for us at the facility because we get to touch base with all the guys who have been training with us for the past few off-seasons; as well as welcome a whole host of new players into the CP family.

To celebrate his favorite time of year (and mine for that matter, outside of my Birthday, or any day I don’t have to do laundry), Eric Cressey has placed his renowned flagship product, Show and Go: High Performance Training to Look, Feel, and Move Better, on sale this week at $50 off the regular price.

Now, rather than play the “hey you should buy this because you’ll increase your general level of awesome” card, I thought I’d provide a few quick insights as to why I feel this is a worthwhile product to consider.

1.  Simply Stated:  It Works

I’ve seen with my own eyes the number of staff, interns, and various CP clients who have followed this program and have seen impressive results.

Too, I’ve witnessed countless emails, stories, and testimonials from people all over the world detailing their accounts of smashing deadlift PRs, obliterating their bench press numbers, dominating their competition on the field, finally living pain free, and jumping buildings in a single bound.

People from all walks of life are kicking ass and taking names on this program, and it’s high time you join the party.

2.  No Stone Left Unturned

You’d be hard pressed to find a more comprehensive program that includes everything from soft tissue quality and mobility work, to strength training, movement quality, and metabolic conditioning than Show and Go.

About the only thing it doesn’t include is a bottle of wine, nunchucks, and batteries.

 

3. Simplicity

Don’t mistaken this to mean that the program itself is easy – that couldn’t be further from the truth!

As with any program, you get out of it what you put into it.

Nonetheless, this program will undoubtedly kick your ass.

Many people are under the assumption that you need a program which uses some advanced algorithm or an eclectic mix of some secret old-school Russian periodization scheme and unicorn tears to get results.

That’s a bit of an extreme example, I know.  But the fact is:  if people would just master the basics and do them CONSISTENTLY, they’d probably see marked improvements in their performance, movement quality, and physique!

Show and Go doesn’t use any smoke and mirrors, fancy pants terminology, or fluff to get the job done.  Quoting Eric himself,  “I coach a ton of people from all walks of life, meaning that this program is based on theories that have been proven “in the trenches.”

And for what it’s worth: in a lot of ways, from a programming standpoint, this is about as close as one can get to training at Cressey Performance without actually stepping foot in the facility.

4. Versatility

One point to consider – and something that can’t be understated – is that you do not need to be an elite athlete to give it a shot!

Eric has had everyone from competitive athletes (professional and recreational), to fitness enthusiasts, to beginners use the program and do VERY well with it.

5.  Convenience.

Sure, you can pay your local personal trainer upwards of $70- $100 per session to take you through some run-of-the-mill, mundane training session, but that’s going to add up after a while.  What’s more, there’s no telling you’ll get the results you want.

With Show and Go, you can follow a program that’s been proven to work time and time again.

Adding to the pot, you’ll also have access to one of the more extensive exercise video databases created for any online program – so you’ll actually SEE how all the movements are supposed to be performed.

If a picture’s worth a thousand words – what’s a video worth?

Anyways, that’s just the tip of the iceberg.  There are a plethora of other reasons to give Show and Go a go (<—- HA, see what I just did there?), but talking about isn’t going to do anyone any favors.  Take action, and see for yourself!

—–> Click Here (That Tickles) <—–

** For the Record:  there’s no excuse, EVER, to wear stone washed jeans. Unless your name is Bon Jovi. Then it’s cool.  But other than that.  Stop it.

 

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Registration Open for the 1st Annual Cressey Performance Fall Seminar

Do me a favor and mark Sunday, October 28th on your calendar. Write “MUST GO TO THIS” with a bright neon colored highlighter if you have to. Better yet, use glitter paint.

Why?

No, it’s not opening weekend of Michael Buble’s new concert tour or the release date of the next chapter in the 50 Shades of Grey hooplah (ladies). And no, it’s not the same weekend as the Victoria Secret wet t-shirt contest or the next Star Wars convention (guys).

As cool as all of those things are (with the exception of the first two), what’s actually going down that weekend is much, much more more awesomer (yes, I just used incorrect grammar). That weekend marks the first of what we hope will be an annual Cressey Performance Fall Seminar.

This event will showcase both the brand new Cressey Performance, as well as the great staff that helped build it, and our outstanding sponsor, New Balance.  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:

Understanding and Managing Congenital Laxity

Presented by Eric Cressey

In this era of semi-private training, boot camps, and group exercise, it’s not uncommon for coaches and trainers to try to train all athletes and clients the same. This can quickly lead to injury in a population with significant congenital laxity.  In this presentation, Eric will teach you how to assess for laxity and safely train with it to improve how people feel and move.

The Food Freakshow: What Will You Be Eating in the 21st Century?

Presented by Brian St. Pierre

Burgers grown from dinosaur DNA?  Tomatoes carrying a delicious basil lemon gene?  Red meat with the fatty acid profile of an avocado?  Science is starting to change the way we look at food.  And in the coming years our food will be very, very different.  Want to know what you’ll be eating?  What your kids will be eating?  What your grandkids will be eating?  Let Brian untangle the mystery.  In this talk he’ll discuss what’s on the horizon for those of us who like to eat, and like to eat healthy.  Join him for a fascinating exploration of the future of food – and for useable, practical strategies you can put into action immediately.

“Out with the Old” – A new model for preventing injury and improving performance in the throwing athlete.


Presented by Eric Schoenberg

The system is broken!  Injury rates at all levels of baseball are alarming.  Despite improvements in research, technology, and sports medicine principles, the numbers continue to rise.  Each year, teams work tirelessly and spend millions to recruit, draft, and sign the best talent from all over the world.  However, only a small percentage of that money is invested to keep these athletes healthy and allow them to showcase their talent on the field.  This presentation will help to debunk some common myths, identify disturbing problems, and provide solutions to help keep athletes on the field and out of the training room.

How “Strong” Does An Athlete Need To Be?

Presented by Gregory Robins

In this presentation, Greg will discuss how various strength qualities contribute to an athlete’s power potential. Each sport requires a slightly different blend of these strength qualities to provide for high-level performance.  Learn which qualities athletes need to improve and how to get the job done.

Current Trends in Manual and Manipulative Therapy

Presented by Nathaniel Tiplady

Nate will present a review of Active Release Technique, Graston Technique, Fascial Manipulation, and joint manipulation.  He’ll cover what we know, what we don’t know, and present his thoughts and experiences on the best methods to get people pain-free.

Program Design Considerations for the Young Athlete

Presented by Chris Howard

In this presentation, Chris will discuss important considerations one must take into account when designing and implementing programs for young athletes.  Topics to be covered are exercise selection and progression, creation of a fun training environment, and the role of the strength coach in educating young athletes.  He will stress the fact that young athletes can be trained similarly to adults, but that there are distinctions that need to be made.

How to Get “Fight Club” Abs Deep Squats: Are They Worth It?

Presented by Tony Gentilcore

In this presentation, Tony will highlight research on the squat under various conditions and discuss population-specific considerations one must take into account when programming squat variations.  He’ll discuss improving the squat pattern, as well as exercise recommendations for those who should avoid squatting altogether in their programs.

Location: 

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

Cost:

Regular – $99 early-bird (before September 30), $129 regular, $149 day of the event
Student (must present current student ID at door) – $79 early-bird (before September 30), $99 regular, $129 day of the event

Date/Time: 

Sunday, October 28, 2012
Registration 8:30AM
Seminar 9AM-5:30PM

Continuing Education:

NSCA CEU pending (seven contact hours)

Hotel Information:

You’ll receive hotel information in a PDF information packet following registration.

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 in less than two weeks, 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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Functional Stability Training for the Core

When I imagine some of the more popular pairings in our pop culture, those pairings that, when I think of one I automatically think of the other, a few instantly come to mind:

 

 

 

Peanut butter and jelly

Scorsese and DeNiro

Ross and Rachel

DJ Jazzy Jeff and the Fresh Prince

Jersey Shore and vomiting in my mouth

Of course, that’s just a short list and by no means exhaustive…..but you get the idea.

In much the same way, with regards to the fitness industry, we can come up with a few similar pairings: Westside Barbell and powerlifting; Pavel and kettlebells; Mondays and bench press; and lastly, Satan and Tracy Anderson.

All kidding aside, when I think of one of the more “dynamic” duos in the industry – not to mention two guys who put out a TON of quality content – it’s hard not to think of Eric Cressey and Mike Reinold.

Coincidentally enough, earlier this week the two of them released their latest product together, Functional Stability Training for the Core, which is the first module in an on-going “system” that I feel is really going to change the game and raise the bar in the industry.

Now, I know what some of you may be thinking:  the industry needs another core product like we need another Kardashian spin-off.  To that I say….touche!

But today, rather than just say “hey buy this!”(which you totally should), I’d like to shed a little more light on why I feel this product is worth a look.  I was there when it was filmed, and I’d like to showcase some major take away points I walked away with.

What separates this product from the masses?  Read on, and find out.

1.  I guess the most obvious starting point would be to define what the term Functional Stability Training actually is.  Are we talking about BOSU ball hell here?  Um, no.  Not even close.  In fact, you’re getting a 10-minute time out for even thinking that would be case!

In simplest terms (using Mike’s own words) Functional Stability Training is the integration of physical therapy and performance enhancement training, the integration of exercises and manual techniques, and the integration between mobility, strengthening, and dynamic stabilization.

In short: it’s an attempt to bridge the gap between the manual therapy side of things and the strength and conditioning side of things.  Both are separate entities, of course. But it’s important to note they DO work synergistically to (hopefully) reach the same goal, and it behooves many fitness professionals not to recognize that.  We’re all on the same team here, people!

2. Low back injuries suck (no surprise there), and contrary to popular belief, we typically can’t link one specific incident (lifting a box), but rather a history of excessive loading as a culprit. The lumbar spine will buckle at 20 pounds with no muscular contribution.  Hence, to prevent this, it’s crucial to increase spinal stiffness – 360 degrees – through muscular contraction.

As Reinold puts it:

  • De-emphasize lumbar mobility
  • Increase muscular stiffness to protect the spine
  • EMPHASIZE NEUTRAL SPINE
  • Emphasize endurance, and not strength

3. Think you’re doing your birddogs and deadbugs correctly?

Chances are, you’re not. You’re actually butchering them. No, really.  Stop it.  Just stop.

Mike made it abundantly clear that one of the best ways to “progress” people is through addition by subtraction.

In case you weren’t picking up what I was putting down above, it’s imperative to TRAIN NEUTRAL SPINE.  Like, all the time.

Learn to train abdominal bracing, and to teach the proper muscle firing patterns when coaching the birddog, deadbug, etc. As an example, many trainees will compensate lumbar extension for hip extension, and it’s important to stop any aberrant motor patterns before they start.

Mike goes through a plethora of  cool progressions with the birddog, deadbug, front plank, chop and lift, as well as many others.

In addition, he also dives into lateral chain progressions (side plank, anti-sidebending holds), as well as rotary chain progressions.

4.  Eric made an awesome analogy and referred to spondylolysis as the new ACL epidemic. For those wondering what the hell “spondy” is – it’s essentially a fracture in the pars interarticularis. A spinal “ouchie” using the non-technical term.

I can tell you first hand that we’re seeing more and more younger athletes walk into our facility (Cressey Performance) with “spondy”, and it’s rather disconcerting to say the least.  As Eric noted (citing a study from Soler and Colderon 2000):

  • high prevalence in extension rotation sports:  baseball, track and field throws, etc.
  • L5 is most common (84%) followed by L4 (12%)
  • Bilteral 78% of the time.
  • Only 50-60% of those diagnosed actually reported low back pain

Like whoa! Think about that for a second. Flipping the numbers, that means 40-50% of those with spondy report NO pain and are asymptomatic!  Just because a new client walks in with no discernible “issues,” and says they’re pain free, doesn’t mean squat!

In a way, it stands to reason that you kinda have to assume that everyone you work with is walking in with some sort of back shenanigans going on. Chances are, you’re already working with plenty of clients around disc injuries in the first place.

Well, maybe that’s a little drastic – but you DO need to be aware of the statistics and how they may play into how you go about initiating your clients into strength training. Just sayin….

That said, when you KNOW you’re dealing with a case of spondy, are you prepared? Do you know what red flags to look for during an assessment?  How will you go about structuring a training program?  More specifically, now that back bracing is standard procedure, how would you go about developing a program with an athlete or client who has to wear for weeks (even months) on end?

HINT:  you’ll want to avoid pronounced axial loading (trap bar is an excellent choice here), there should be no rotational training for the duration of the bracing; all plyos and med ball work should be linear, you’ll stress anti-rotation training.

5.  The question, then, becomes:  if “x” number of people are walking around with backs that look like they’ve been through a meat grinder, how do we prevent disc issues from becoming symptomatic in the first place?

For the short course, Eric notes:

  • Avoid lumbar flexion, especially with rotation and compression by increasing ankle mobility, increasing thoracic mobility, increasing hip mobility.

  • Stabilize the lumbar spine within a ROM it already has.  Meaning, don’t be an a-hole trainer and think that EVERYONE has to squat “ass to grass.”  Some people just don’t have the mobility (yet) to get there, so if that means utilizing box squats, so be it.  The important thing to remember is to squat in ROM where they’re successful and work from there.
  • Deload the spine.
  • HAMMER NEUTRAL SPINE!!!!!!!!!
  • Be careful with early morning training.

And that’s really just the tip of the iceberg to be honest.  Mike and Eric leave no stone unturned with this product – other topics covered include:

– how to handle and deal with sports hernias

– the dealo behind “anterior knee pain”

– how to handle EXTENSION in athletes

– how to assess core movement quality (in this section, Mike offers a TON of progressions)

This would be a SOLID addition to any fitness professional’s library.

Functional Stability Training for the Core is on sale for the introductory price of $77 from now (4/19) until this Sunday (4/22). After that, the price increases to the regular price of $97.  Even then, considering the over SIX hours of content you’re getting, it’s still a steal.

====> Functional Stability Training <====

 

 

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Is Eric Cressey an Assessment Jedi?

In a word:  yes. Yes, he is. But more on that in a second.

This industry is constantly changing – almost on a weekly basis. One week it’s boot camps that are all the rage. The next? Dude, you’re gonna kill it if you incorporate more semi-private or group training into the mix.

Even still, there are plenty of trainers and coaches out there who are doing very well following more of a private, one-on-one approach.

In the end, it doesn’t necessarily matter which avenue you choose to go down – private training, group training, Victoria Secret model boot camps (which would be awesome) – when you don’t take the time get really (really, really, really) good and what you do.

The people who tend to be the most successful are the ones who take pride in what they do and go out of their way to master their craft. They’re the ones who are constantly learning, trying new things, changing their train of thought, and most important of all…..

…….are TEACHING it to others.

A few of my friends, Eric Cressey, Mike Robertson, BJ Gaddour and Dave Schmitz have collaborated on a pretty baller project that I think is going to help a lot of upcoming (and even seasoned) fitness professionals out there.

It’s called the Elite Training Mentorship, and as of yesterday, they’re giving people an inside look at what it’s all about with some amazing FREE content.

Yep, that’s F to the REE.  As in, you don’t pay a dime.

To kick things off, and to give you an idea of what kind of amazing content is to come, Eric Cressey has shared a staff in-service video on lower body assessment that, for lack of a better term, is pretty freaking good.

Watch Eric Cressey In-Service Video!

And I’m not just saying all of this because Eric’s my good friend (and business partner). He’s one of the industry’s best at what he does and this staff training could easily be a stand alone product due to the depth and quality of information he provides – but you can get it at no cost here:

Seriously. Just Watch It.

The cool part? This is just the tip of the iceberg.  Every month these guys will be releasing similar, in the trenches content that is normally only reserved for their own staff.  If you’re looking to separate yourself from the masses and become a better coach or trainer, you’d be insane not to take advantage of this incredible offer.

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Show and Go on Sale (Like WHOA)

Oh yes ladies and gents, you read that correctly:  Eric Cressey’s best selling product, Show and Go:  High Performance Training To Look, Feel, and Move Better is on sale from now until midnight Friday, October 28, for 50% off the original price.  For those mathematically challenged, that’s half off.  If you don’t believe me, just click HERE.

See, I told you.

Now, for some, you may be wondering to yourself “why?”  Well, why not?  Why is the sky blue?  Why is water wet?  Why do people listen to Coldplay?  Okay, that’s actually a really good question.  But, outside of that, don’t ask questions, just go with it!

Eric will tell you it’s because the World Series is kicking into high-gear, and he just wants to tell people how much he appreciates their support and readership.  Both are undoubtedly great reasons.  I say it’s because my 35th birthday is right around the corner (ahem, November 30th), and he’s just jealous that I have less hair than he does.

Okay, that’s wishful thinking on my part.  In actuality, and this is something that he and I have discussed on numerous occasions,  Show and Go is about as close as you can get to experiencing Cressey Performance without actually setting foot inside the facility itself.  In short, if you can’t train at a gym with some attitude, you can at least bring the attitude to your gym!

More to the point, though, is the fact that, as someone who’s been BFF with EC for quite some time (not to mention we’re business partners), I know how much time and effort he puts into writing his programs.  All told, he spent roughly a full year tweaking the entire program before he actually released it the first time through.

And, speaking frankly, the bulk of programs you’ll find on the internet are utter garbage.  In a time where any joker with a laptop and digital camera can claim himself to be a world renown coach, and as such, a program writing ninja, talk is cheap.   How many of those same gurus actually train ANYONE in person – let alone upwards of 70+ professional athletes during one off-season?

Trust me:  I’ve seen my fair share of these so-called “programs,” and to say that a ham sandwich could come up with something better would be an understatement.

Moreover, almost unequivocally, I can say that I have yet to hear about anyone NOT making drastic improvements in their strength, athletic performance, movement quality, and/or physique completing Show and Go in its entirety.  Literally, Eric has hundreds (if not thousands) of emails and testimonials to back it up.   How many of the aforementioned internet gurus can claim that?

Summing up, Eric has some pretty sweet bonuses in store for those who act quickly (namely, a free LIVE Q and A for those who purchase within the first 24 hours), so be sure to take advantage as soon as you can.

To help sweeten the deal, however, I’m going to toss in some incentive too.

For starters you need to purchase Show and Go HERE.

Secondly, email your receipt to [email protected], and I’ll enter you into a drawing to win one of the following:

  • A copy of Muscle Imbalances Revealed – Upper Body ($147 value)
  • A 5×7 autographed picture of me (Priceless).  Shirtless option (even more priceless).
  • One month of distance coaching ($279 value)

Who’s that winning?  It’s you, that’s who!

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Do This, Not That

Note:  the post below links to my latest article on livestrong.com.

Whether your goal is to lose a few extra pounds, increase your bench press, train for a marathon, or just look and feel better, the gym — and more specifically, the part that holds all the dumbbells, barbells and other cool, shiny stuff — is a great place to start.

Countless people already hit the weights on a daily basis, though some may be doing more harm than good. There’s no such thing as a contraindicated exercise, just contraindicated exercisers. Put another way, and using a common example, not everyone can or should walk into the gym on day one, put a bar on the floor and deadlift it. Too many factors — training history, injury history, mobility and postural deficits — come into play that can affect the safety of the move, let alone its effectiveness.

Continue reading HERE for more awesomeness….

Also, on a quick aside:  Eric Cressey turns 30 years old today – which means I’m no longer the only staff member who can remember how cool it was, back in the day, to show up on the first day of school dressed up like Don Johnson from Miami Vice.   So money.

Anyways, to celebrate his official entry into male pattern baldness, he’s running a sweet sale on Show and Go:  High Performance Training to Look, Feel, and Move Better this weekend.

 

From NOW until this Sunday (May 22nd) at midnight, you can purchase Show and Go for $50 off the regular price.  And, since the world is apparently ending tomorrow, if you want to get jacked and hella strong, do it quickly.