Today’s the last day to save $100 off this 10 DVD set.
Mike and Joe are two of the most respected coaches in strength and conditioning, and there’s a reason why there is a 3rd edition of this seminar.
Lets put it like this: The Godfather III? Horrible. The Matrix Revolutions? Uhg. EAD 3.0? Baller.
If you’re a S&C coach, personal trainer, physical therapist, athletic trainer, or just someone who likes to toss heavy things around this is a must have resource.
I have high doubts the coach in question who’s commentary sparked this article written by Bret did so with ill intent or had some sort of nefarious “game plan” to bamboozle people.
I 100% believe he gets results for his athletes, and does so in a safe manner.
HOWEVER – when something sounds too good to be true, it usually is. Thanks for writing this Bret.
Max is a freak of nature. He’s the guy who can deadlift 500 for reps, follow that with a few back flips and splits, and then follow that with tapping out a gorilla.
He possesses quite the eclectic training background, and isn’t afraid to use a variety of tools and methods. In this post he explains why he continues to gravitate towards the KB.
1) Be sure to check out my updated speaking schedule HERE. Early bird rate still applies for mine and Dean Somerset’s workshop at Vigor Ground Fitness in Seattle at …..hint, hint, nudge, nudge.
2) Still haven’t tried Athletic Greens? What’s the dealo? Check THIS out for 50% of your first month.
One of the most thorough articles in recent memory on what “mobility” really is and how we can effectively train for it (if it’s deemed necessary). Hint: it rarely involves stretching.
To check out Simple Shoulder Solution by Max Shank. It was just released this week, and is getting awesome feedback.
It takes a more unconventional approach to shoulder health, but that’s what I dig about it. I LIKE when coaches think outside the box and take more of a “lets do some cool shit and train” mentality. I’m 100% stealing some of his material. But, you know, giving credit. Max could kick my ass in 2.3 seconds.
Unlike Dan John, I lack the ability to seemingly rattle off an array of quotable quotes with the frequency of a Donald Trump soundbite.
That said, every now and then luck strikes and I chime in with gem like this:
“Lifting weights isn’t supposed to tickle.”
Muscles are going to get sore, and joints are going ache. And, in keeping things real, the risk of sharting yourself increases exponentially.
Sorry, it comes with the territory.
Being “sore and achy,” however, while nothing new to anyone who lifts weights on a regular basis, shouldn’t be a regular occurrence…or badge of honor.
Likewise, while the saying “pain is just weakness leaving the body” is a popular one amongst fitness enthusiasts (most often, CrossFit participants and marathoners1)…it’s really, really, really stupid.
Pain is not weakness leaving the body. It’s your body telling you to “quit the shit” and that what you’re doing has surpassed its ability to recover.
Of course, there are different levels of pain. I can have someone perform a set of 20-rep squats or Prowler drags – on their hands, blindfolded, uphill, for AMRAP – and there’s going to be a degree of “pain” involved.
But if pain is present – to the point where, you know, stuff fucking hurts – then that’s something entirely different and something that needs to be addressed…sans the machismo.
The shoulders are a problem area for many lifters and often take a beating. Below are some brief, overarching talking points on how to address shoulder pain/discomfort.
Note: it’s a broad topic, and one teeny tiny blog post won’t be the answer to everything. However, chances are, addressing one – if not several – of the talking point below may be exactly what’s needed to get the ball rolling in the right direction.
1) Stop Doing What Hurts
I had a client approach me recently about his shoulder. The conversation went something like this:
Client: “My shoulder hurts when I do this.”
[Proceeds to do this weird behind the head, shoulder dislocation thingamajiggy]
Me: “stop doing that.”
Client and Me: “LOL LOL LOL LOL LOL.”
Me: “seriously, stop doing that.”
It seems like an obvious thing to do, but if something hurts – whether it be the weird Cirque du Soleil contortionist move my client was doing, bench pressing, or whatever – stop doing it.
At least for now.
I know it’s a hard blow for a lot of guys to be told to stop bench pressing for any length of time, and in fairness, much of the time it’s a matter of addressing a handful of common technique flaws:
Better upper back stiffness (learning to pull shoulder blades together and down for improved stability).
Learning to engage the lats (to make a “shelf” and to “row” the bar down towards the chest).
Maybe tweaking wrist and elbow position (so one isn’t so flared out).
Addressing leg drive.
BAM – shoulder doesn’t hurt anymore.
All that said, it’s usually a better play to take out the incendiary movement altogether – maybe for a few days, or even weeks – and take the time to allow tissues to calm down and address any profound weaknesses and dysfunctions present.
2) Earn the Right to Overhead Press
The ability to raise one’s arms overhead – I.e., shoulder flexion – is something that’s not quite as easily accomplished in today’s society.
The left: what most people look like (forward head posture, excessive lumbar extension). The Right: dead sexy. Kinda.
We just don’t spend that much time there. Yet, walk into any commercial gym or CrossFit box and you’ll witness any number of trainees happily pushing, hoisting, and/or kipping overhead.
Often with deleterious ramifications.
Several factors come into fruition when discussing the ability to elevate the arms overhead2:
Shoulder: if one lacks abduction/upward rotation on any given side, you could see any number of compensations like lack of elbow flexion.
Scapulae: we need upward rotation, protraction, and posterior tilt to get overhead. Most people are lacking in one or all three.
T-Spine: does it extend? It should.
Lumbar Spine: does it extend? It sure as shit shouldn’t.
This is where assessment and individualized programming comes into play. Some people require a different “corrective” approach compared to others. However, if that’s not your wheelhouse, refer out!
But as a strength and conditioning professional you could still set people up for success by having them perform more “shoulder friendly” overhead pressing.
1-Arm Landmine Press
Serratus Upward Jab
3) Improve Upward Rotation
Many people are “stuck” in a downwardly rotated position – especially those who participate in an overhead sport (baseball for example) or are a lifetime meathead.
Due to lack of anterior core control, tight/stiff lats, soft tissue restrictions, poor programming balance, or a combination of several factors, many tend to live in a state of “gross” extension.
To that end: anything we can do to target the muscles that help upwardly rotate the scapulae – low/upper traps, serratus – would bode in our favor.
Band Wall Walks
1-Arm Prone Trap Raise
1-Arm Band Overhead Shrug
TRX Hinge Row
Moreover, a little TLC to foam rolling the lats would work wonders, as well as addressing anterior core control/strength with exercises like deadbugs.
Too, proper coaching/cueing by not allowing clients to crank though their TL junction or lumbar spine during movement would be stellar. Thanks, appreciate it.
4) Obligatory Commentary On How Breathing Will Cure Everything
I’m a believer in PRI (Postural Restoration Institute) principles and have used it to great success with clients in the past and present.
Helping to “reset” posture with focused breathing drills can be a game changer – especially for those living with shoulder pain.
First, lets address a common fallacy…beautifully articulated by NYC-based physical therapist, Connor Ryan:
PRI is not about learning how to move, it’s about breaking patterns driven by threat & chronic stress, allowing a window for learning
Anyone familiar with Max’s work knows he’s a guy that likes to think outside the box and help get people more athletic.
Much of what I discussed above mirrors much of what Max covers in this manual (with more detail).
In order to best address the function of the shoulder you need to follow the order of operations and handle the surrounding structures first. These are:
1) Breathing and Core Activation
2) Thoracic and Neck Mobility
3) Scapular Mobility and Stability
4) Glenohumeral Mobility and Stability
The main idea here is that if you do not address 1-3 FIRST, you are likely to create more compensation, hypermobility and potential for injury at the Glenohumeral joint.
In case you missed it yesterday (I posted it later than usual), I had the opportunity to be a guest on the Inside the Athletic Grind Podcast earlier this week. I know pretty much everyone and their mailman is listening to the Serial Podcast nowadays, but if you need a slight change of pace, and something a bit less “heavy,” and you have an hour to kill (<—– LOL, pun intended. You know, cause the Serial Podcast is about a real murder)…..you can check out my interview HERE.
I said it yesterday and I’ll say it again today: it’s easily one the funnest interviews I’ve done in a while.
Know what else is going to be fun? Watching The Battle of the Five Armies this weekend!!!!!!!!
I bought tickets for myself, Lisa, and the couple we’re going to see it with about two weeks ago. We saw Desolation of Smaug last year with the same couple at one of those Super Deluxe theaters (where you have a lounge chair, unlimited popcorn, and you can order a meal to eat if you want), and we figured we might as well go see Five Armies in the same fashion. Cause, why wouldn’t you?
This movie is going to be awesome. And from what I’ve read and listened to, the last battle scene in the movie is 45 minutes of nerd Viagra. OMG I can’t even stand it!!!!!!! I’ll report back next week to tender my thoughts.
Has anyone else seen it already? Liked it? Disliked it?
I say it ALL the time: what works for one athlete or client, may not work for someone else. In all likelihood it won’t work. Which is why it’s unfortunate when some coaches and personal trainers train all their clientele in the exact same manner.
Today (12/19) is the LAST day to purchase Max Shank’s Ultimate Athleticism at the sick discounted price. I’m telling you right now, Max is a different cat. He’s a meathead like the rest of us who read this blog, but he truly feels that many, many people are missing the boat with regards to their training.
In short: we move like shit, and people aren’t athletic enough!
Max’s book covers a lot of material, but he tends to place most of his focus on four key movements:
1. L-Press to Handstand
2. Deadlift
3. Front Lever
4. Airborne Lunge
It all sounds intimidating, but I promise he’s not advocating we all quit our day jobs and join Cirque de Soleil just yet. While he comes from a heavy gymnastics background (self-taught mind you, which is impressive itself), he offers a TON of regressions and progressions to help people master their movement and work up to the exercises listed above.
If you’re looking for something different, something that will challenge you, and get you outside your comfort zone, Ultimate Athleticism is the real deal.
I’ve known Jessi for a few years. She’s an awesome trainer at one of the best personal training facilities in the country – Peak Performance, located in NYC.
And while she has a lot to say as a coach, and a lot of great things to say, I felt this post presented a very powerful message even if it doesn’t fit into a “fitness specific” mold.
He’s a phenomenal strength coach with a unique perspective and approach that I admire. He’s also a lovely human being. But I still hate him.
Why? Because I’m not him.
He can do cool stuff like deadlift 315 (for reps)….on one leg. He can do handstands, backflips, L-sits, overhead press a human being, squat a metric shit-ton, and probably win a fight against Batman and/or a pack of ninjas. And he’s ripped. What a jerk!
It’s really impressive to watch the things he can do. And it’s even more impressive to watch him coach regular people to do all of the same things (except maybe the whole fighting Batman thing). Which is why I admire his work.
He just released his new resource, Ultimate Athleticism, this week. While I’ve only had the chance to peruse the first few chapters, I can tell you that Max’s approach to training is different compared to anything else you’ve ever come across. While it may seem like the things he can do are superhuman, it’s important to understand that, despite not having a gymnastics background, he taught himself how to do those things through persistence, practice, and implementing the proper progressions.
What’s more, he teaches regular people how to do all the same things….every day! He’s adamant that lifting heavy things is important. But in addition to that he feels building more overall athleticism is the key to help fill in the gaps to better performance and a better body (and one that’s less likely to break down!).
In today’s guest post he discusses a few ways to accomplish this feat. Enjoy! And be sure to check out Ultimate Athleticism HERE.
But Can You Move Your Body?
Smashing weights in the gym makes me feel all warm and fuzzy inside. I can’t get enough of it.
I feel like the tides are shifting in the sense that more people are sharing that same passion for fitness.
But like everything else, it leads to extremes on both sides. This is especially true with those of us who are smashing weights.
It’s a bit silly how getting winded while walking up the stairs or not being able to squat to full depth without 300lbs on your back can somehow be a badge of honor among heavy lifters.
Some of you are probably thinking, “this guy doesn’t even lift, bro.” Here’s the deal; the pendulum has swung to far to the right. The goal hasn’t become, get stronger, or more athletic–it’s become lift more weights, or do more reps.
Before you excommunicate me from the lifters guild, just hear me out.
I’m still suggesting we all continue to hammer away at heavy deadlifts and throw ridiculous weights overhead, but let’s do just a couple things to make it more well-rounded. Let’s get more athletic for life, not just for gym movements.
So without further ado, here a couple simple things you can do to get more athletic without losing your heavy lifting gainz.
Mobilize
Combining yoga, dance, martial arts–whatever floats your boat–move around and improve your coordination at the same time. Throw this in at the beginning of your session and splice it in to your heavy lifts as an active rest.
Jump/Sprint
Don’t just jump straight up, and don’t just sprint straight ahead. Move in a variety of directions! Jump onto things, off of them. One leg, two legs. Lateral bound, maybe even learn how to do some basic tumbling if you have anyone willing to teach you.
Gymnastics
Upper body strength has, for whatever reason, become very one-dimensional. There are so many gymnastics, or even breakdancing movements with steady progressions starting out at a beginner level that will give you an even greater stimulus, and ultimately more gains than traditional gym movements targeting the upper body.
My two personal favorites are L Sit to Handstands, and Front Levers. If you’re confused, just go balance on your hands and climb stuff–a great substitute for overhead presses and pull-ups, respectively.
If your goal, like mine, is to be able to crush it athletically in any situation I am ever tossed into, you’re going to have to widen your spectrum of athleticism. Keep smashing heavy weights but add in some other movements to fill the gaps in your overall athleticism.
Ultimate Athleticism is on sale NOW through the end of the week. You can check it out HERE.
About the Author
Max is an author, coach, and owner of Ambition Athletics in Encinitas, CA. He also competes in a wide variety of sports ranging from Muay Thai and Jiu Jitsu to Scottish Highland Games.
Max’s desire to constantly improve his knowledge and personal skills has led him to be a sought after international presenter of his unique and pragmatic blend of strength, flexibility, health, and overall athleticism.
After perusing a few videos from the likes of Dean Somerset, Max Shank, and Louie Guarino– and there are a litany of others – lately I’ve been toying around with more “flow” based warm-ups prior to my training sessions.
So, rather than performing the standard A (glute bridge) t0 B (ankle mobility drill) to C (T-spine mobiity) to D (forearm wall slide) to E (lunge pattern) to F (smashing my face into a cinder block from boredom) warm-up, I’ve been “flowing.”
Like This
And yes people, that is ERIC freakin CRESSEY (and Tank) doing what they do best…..videobombing me walking around in the background. Kudos to Eric for the commentary in the background too…..haha.
We like to keep things professional at the facility….;o)
This is a drill that really opens up the hips and is A LOT harder to do than it looks. Starting off, I’ll do 2-4 passes of rocking side to side working on hip internal-external rotation.
From there I’ll come up onto my knees working into terminal hip extension. I’ll also perform 2-4 passes on each side here as well.
Of Note: be careful not to hyperextend through the lower back here. Those with limited hip extension will tend to compensate with lumbar extension.
Then I’ll transition up onto my feet and work in a squat pattern, performing 2-4 passes on each side again.
I really like the seamless transition and positioning of the body and feel there’s a lot more carryover to everyday movement.
Don’t get me wrong: for most people performing a more traditional warm-up that targets problematic areas is ideal. But for those looking to step up their game, following more “flow” based warm-ups might be a nice change of pace.
Max is an author, coach, and owner of Ambition Athletics in Encinitas, CA. He also competes in a wide variety of sports ranging from Muay Thai and Jiu Jitsu to Scottish Highland Games.
