CategoriesMiscellaneous Miscellany

Miscellaneous Miscellany Monday: 7/23/12

My bad in getting this one up later than usual. Better late than never, right?

1. First off let me just say that my most sincere and heartfelt condolences go out to the people most effected by the tragic events this past weekend in Colorado.  In a way we’re ALL affected, and it just saddens me that so many people had their lives forever changed by such an egregious and pathetic individual.

I can’t even begin to imagine what it must have been like to go through something so surreal, and there’s really nothing I can say that will help heal those who lost loved ones and are currently suffering.

Suffice it to say, I’m sorry.  Deeply, deeply sorry.

2. To that end. I did go see The Dark Knight Rises yesterday (along with the rest of the world), and all I have to say is:

wow

WOw

WOW

It was everything I expected it to be, and more.  I don’t want to say too much in case there are people reading who haven’t seen it yet, but lets just say it was epic to the epic degree.

Admittedly, I don’t think there were as many “memorable” scenes compared to The Dark Knight, but Christopher Nolan did an amazing job and this was a solid (SOLID) film.

What’s more, did anyone else destroy the back of their pants when they saw the teaser trailer for next summer’s Man of Steel?

Here’s hoping that both Zach Snyder and Christopher Nolan can undo the walking pile of cow dung that was Superman Returns.

By the looks of the one minute and 34 seconds above:  they TOTALLY will.

3.  Soooooooo my girlfriend is in Europe for the next month. Serving two purposes: A). as a present to herself for attaining her PhD, and  B). as one last hurrah before she enters the “real world,” she left for Germany this past Tuesday to visit an old high-school friend of hers, who’s husband is stationed there as part of the military.

Lisa has been planning this trip for months, and as I type this post she and her friend are exploring the hills of Tuscany (Italy) and then heading back to Germany to spend the next few weeks doing whatever it is that two grown women do.  Presumably having pillow fights, braiding one another’s hair, and drinking copious amounts of German beer.

Before she left Lisa made sure to stock the fridge with at least one week’s worth of prepared meals and also gave me a laundry list of things to do while she’s away.  You know, the staples like water the plants, feed the cat, and take a shower.

And of course, no laundry list is complete without a note saying “DO NOT FORGET TO DO THE LAUNDRY!!!!!!!!”

Like a champ I’ve been on top of everything this week:  cat is still alive, plants are still green, and I’m down to one pair of clean underwear, but I have things under control.

The fridge, however, is empty! While I did hit up the grocery store to buy the basics, there’s no longer any prepared food in sight.

NOoooooooooooooooooooooooooooooooooooooo.

How messed up would it be if in a few weeks when Lisa comes back, I look like Christian Bale’s character from The Machinist?

Okay, that’s not going to happen.  I hope.

No but seriously, I’m scared.

4.  Back update.  I ended up working up to a pretty pimp set of conventional deadlifts at 515 lbs (at the top when you factor in chain weight) for 1×5, and 2×3.

The last set was arguably my best set of the day.  Bar speed was pretty fast and my back didn’t bother me at all.

Dean and I are still playing it a little conservative on the programming front, but needless to say, I’m ecstatic with my progress in only a matter of four weeks.

Four weeks ago I couldn’t even sneeze without dropping an f-bomb.  And now I’m hitting 500+ lb deadlifts like the Tony of old.

5.  The following rant is a direct result of reading THIS article from John Romaniello, who has a much more eloquent way with words than myself.

As a health and fitness professional, I like to think that I have pretty good grasp of what the latest research has to say on a variety of topics related to my field.

As an example:

Heart disease:  cholesterol has little – if any – effect on one’s predisposition to having a heart attack. Inflammation – more specifically, endothelial dysfunction, and how to control it, along with suppressing inflammatory markers like c-Reactive Protein – is the main thing to keep your eye on.

Taking it step further  – with regards to the world I live in (strength and conditioning) – you have numerous studies coming out weekly on what the best approach is for making people bigger, faster, and stronger.  Likewise, there’s a plethora of research stating which muscles do what, how fascia effects EVERYTHING, and what we can do as coaches to help make our athletes (and clients) better.

I like research.  I hate reading it, but I understand that research is an important component of what I do and how I go about writing safe and effective programs.

I just really, really, REALLY get irritated when people attempt to use research to explain EVERYTHING.

Sometimes what works, works. Who cares how.

Not everything can be explained in a controlled lab setting by dudes in white coats who haven’t lifted anything heavier than a Bunsen burner in the past decade.

Note: I actually know some jacked up lab nerds, so I’m not throwing all of them under the bus……;o)

I don’t need research to tell me that throwing my face into a brick wall will probably hurt a little bit.

I don’t know, I just find it comical when people debate things like whether or not to keep the chin tucked when deadlifting or squatting or whether it’s better to hold an isometric contraction for three seconds or 4.345424965399 seconds.

“Well, where’s the research?” they’ll say.  “Back it up!”

Don’t get me wrong, I think research is integral – I use it every now and then to prove a point*** – and it helps “govern” our industry, but not everything HAS to be explained in a lab, does it?

Thoughts?

6.  And finally, for those who are addicted to behavioral economics (like me) and are looking for an awesome book to read, I HIGHLY suggest Dan Ariely’s new book, The (Honest) Truth About Dishonesty:  How We Lie to Everyone – Especially Ourselves.

I’m a huge fan Ariely’s work having read his previous two books (The Upside of Irrationality, and Predictably Irrational), and this one doesn’t disappoint.

If it’s any consolation, I read it in two days and much of what it covers is applicable to the fitness industry.

Yes, I’m talking to you internet guy who claims he’s 5% body fat and deadlifting 700 lbs.

 

 

***The best example I have is a brief story from when I first started training people back in 2003.  I had just started working at a commercial gym in Syracuse, NY and was helping a young female client with her deadlift technique.  We literally completed her first set – like, EVER – of deadlifts. It didn’t look pretty, and I was about to make some comments when one of the AEROBICS INSTRUCTORS high tailed it over to ask what I was doing.

“You shouldn’t be performing those like that,” she chimed in.  You’re placing way too much strain on her spine and you’re going to hurt her!”

While I wanted to drop kick this woman in the liver for going out of her way to not only interrupt my session, but doing a fairly good job of compromising my expertise in front of my client, I handled it as professionally as I could.

I said, “thanks, I have it under control,” and went on to complete my session.

Afterwards, however, it was game motherfuckin on.

I went home that night and looked up at least ten different studies demonstrating how ground reaction forces during AEROBICS classes placed waaaaaaaay more “stress” on the spine than lifting a barbell off the ground.  I also chimed in with some spinal biomechanics, and invited her to come and talk to me anytime she wanted to chat about how to train clients.

Needless to say, we didn’t exchange X-mas cards that year.

I WIN!!!!!

CategoriesProduct Review Strength Training

Tony and Roman Talk Superheros and Fat Loss

A few days ago I promised everyone an interview with my good friend John Romaniello, who just released his new product, Superhero Fat Loss.

As is the case every time he and I get together, shenanigans and tomfoolery are had, but you’re also going to learn a thing or two as well.

What IS SuperHero Fat Loss?

Read more below…….

TONY: First things first: I know it’s no coincidence that you’re releasing SuperHero Fat Loss the same week as what’s arguably going to be one of the most colossal (and nerd-tastic) superhero movies ever – The Dark Knight Rises. On a scale of 1-10 (1 being you’d rather eat a bowl of tofu while watching The Notebook, and 10 being you’re going to pee yourself), how excited are you to go see it?

ROMAN: You are as wise as you are strong, Tony. There’s certainly no coinydink—the timing is intentional.

Regarding Dark Knight Rises…before I can answer your question, I have to address your scale. I really liked The Notebook. A lot. So, let’s not put that at 1 on the scale. Let’s use something like Twilight. Which I’d still watch. Just not while eating Tofu.

That said, I am more pumped about this movie than I’ve been for anything in a long time. The storyline they are basing this one on—Knightfall—is on of my favorites of all time. Nolan will do a great job with it.

And, just to show you what a true geek I am: I have tickets for the midnight showing on Friday, and then an afternoon showing on Sunday. Saturday, I will sit around and process the awesomeness of the first showing.

TONY:  And here I thought I was a true fanboy for buying my advance ticket for the Sunday matinee!

Last year you released The Superhero Workout, which earned you a lot of praise for its uniqueness and overall appeal to the masses.

Just to throw it out there, the entire Cressey Performance staff did all four phases and LOVED it.

Sequels are generally notorious for not living up to their predecessors (Ahem: Matrix Reloaded). Some, however, actually trump the original (X2 comes to mind here).

Having already perused the workouts beforehand, I can attest that Superhero Fat Loss  is going to rock people’s world and will be considered a bona fide blockbuster. Outside of the obvious – fat loss – can you delve into some of the differences between this program and it’s predecessor?

ROMAN: Great question! I’ve been getting this one a lot. Firstly, I’m not sure I consider it a sequel. It’s more a prequel, in the sense that, since most people tend to want to lose fat before they gain muscle, SHFL is probably the program I’d recommend doing first.

TONY:  Ahh, I get it. So this is more like X-Men Firstclass (which didn’t suck)!  Touche, sir.  Touche.

ROMAN: Exactly! SHFL and SHW are completely different programs. As they serve very different goals, they require a fundamentally different approach.

If I had to break it down, SHFL is 90% fat loss and 10% muscle gain, whereas SHW is only about 25% fat loss and 75% muscle gain (with a full dedicated mass program).

Now, they DO approach programming in a similar way: periodization via a phasic set up starting with strength, moving to strength and ending with a hybrid program. However, because of the different intention of the program, everything from the exercise selection to the structure of the workouts is different.

TONY:  Awesome. I had a few people ask me how SHFL was different from SHW, and this answers it.

Nutrition. The X-factor to fat loss or not?  Can you provide maybe 3-5 “Roman Approved” tips that people can implement today that will serve as a nice adjunct to this program?

ROMAN: Nutrition isn’t the “X” factor – it’s the ABC Factor! If you don’t have nutrition covered, you’re pretty much screwed, at least when comes to fat loss.

As for tips…it’s hard to break down nutritional theories into sound bytes, but, I’ll do my best.

1. The first would be to try everything. Try paleo, try fasting, try carb cycling. See what works for you. Try everything—then decide if it’s necessary. Decide if the benefit is worth the sacrifice, and vice versa.

2. The second would be to just man up and measure your food. Just do it for 2-3 weeks. Do it until you develop an understanding of how much you need to eat. I know some coaches get all huggy and tell you they have a way where you don’t need to count calories. Bullshit. If you really want to get lean, you have to do some math.

Note from TONY:  for those who still don’t think measuring food is worth the effort, watch this video made by Leigh Peele a few years ago.  This should shut some people up.

3. Thirdly, pretend I said something wise. Seriously. Pretend I said something inspiring and mind-blowing and profound. Instead, chances are I would just tell you to take more fish oil. Or drink more water. Or something you’ve heard a thousand times before…but that’s dumb. Because you know all that.

But I want you to think I’m awesome. So, come up with something ground-breaking, something that will change your life and get you the results you want. Then pretend I said it. If you know that you said it, it’s worthless, since we rarely take our own advice. Instead, pretend I dropped this pearl of wisdom, and it’ll work out for both of us—you’ll get results, and I’ll get some credit.

TONY: One concept I’ve always tried to instill with my clients – especially those whose focus is fat loss – is that the main objective of exercising should not be to solely “burn calories” and train until you can’t feel the left side of your face.

But rather, the objective is to MAINTAIN as much muscle mass as possible.

To that end, I’ve always been a fan of low(er) rep training to provide the stimulus the body needs to preserve as much lean body mass as possible.

I know you agree – since you incorporate low-rep, strength based training into the SHFL Program – but can you explain to my readers why this is such a crucial component that many tend to neglect?

ROMAN: Interesting question. I think most people just don’t get how important it is. They don’t realize that if you don’t spend time trying to stay strong, than you’re going to spend even more time later on trying to get re-strong. Er…get strong again.

Put another way, they don’t realize that you’ll have to play catch-up, and spend time re-gaining what you’d lost.

I’m talking about this in terms of strength, but obviously this applies to maintaining muscle, as was the original question.

Use it or lose, it, right?

I have no idea why people avoid this – no matter what your goal is, there’s no downside to being strong.

TONY:  Right on! Thanks a ton Roman. Always a pleasure.

For those still reading, here’s the BEST part. When you pick up Super Hero Fat Loss this week, as part of the launch celebration, you’ll grab it for 50% off!

Today (Friday, June 20th) is the last day to take advantage of this offer. After that, if you’re going to fight crime – and look gooooooooood doing it – you’re going to pay full price.

—–> Superhero Fat Loss <—–

 

CategoriesUncategorized

Does Everyone Need to Squat?

In a word: No. Actually, much like everything…..it depends.

But before I get a fusillade of hate mail for making such a heretical comment, hear me out for a second.

There’s a huge dichotomy between the word need and want.

Need and want are too different things.

  • Do you need to crush beers on the weekends?  No, but you want to.
  • Do you need to bench press three times per week?  No, but you want to.
  • Do you need to remind your boyfriend that he’s not Channing Tatum, every…..single….day?  No, but you want to.  We get it ladies.  Channing Tatum can dance. And he has abs that could deflect bullets. And yes, his index finger probably has more sex appeal than the entire East coast.  But do you have to throw it in our face every minute of every day?  We have feelings too, you know!

This whole subject was spurned a few weeks ago when, after my most recent T-Nation article about shoulder pain went up, some internet warrior decided to chime in to bust my balls and made a comment that he stopped reading once he saw that I stated my best bench press was 315 lbs.

Trust me: I’ll be the first to admit that my bench numbers are pathetic, and that I should have a few points revoked from my man-card.  

I replied back with: “Yeah but my internet max is like 405. That has to count for something, right?”

Of course, this has absolutely nothing to do with squatting, but it speaks to the incessant chest bumping and bravado the pervades the internet, and the fitness industry as a whole.

Peruse any fitness forum and you’ll invariably notice one common denominator, especially when it comes to squatting:

EVERYONE squats ass to grass.

And everyone, seemingly, squats 600 lbs.

For reps.

With Mila Kunis on their back.

This, my friends, is utter bull to the shit.

What’s even more comical (or scary) is that the same people that claim to lift these world renowned numbers are also the same ones who call out people for not squatting ass to grass, or chastise those who refrain from squatting all together.

As a strength coach (and some parts meathead), I’d be remiss to poo-poo on the squat.  I want people to squat as I feel they’re an invaluable exercise that helps build strength, power, and helps to improve athletic performance.  Moreover, you’d be hard pressed to find another exercise which helps burn more calories.  So, for those more concerned with fat loss or aesthetics, squats are unparalleled.

Taking it a step further, though, I also feel squats do a fantastic job of offsetting many of the postural imbalances we see from those who spend a vast majority of their lives sitting.

Someone who can perform a proper squat demonstrates that they have the ample ankle dorsiflexion, hip flexion, t-spine extension, core stiffness, and glenohumeral ROM (to name a few) to do so. Which is saying a lot given many people can’t sit down onto a chair without blowing out their back.

So I guess the question isn’t so much “does everyone NEED to squat,” but rather……

……..“which squat variation is the safest and most effective for that one individual?”

While I’m all for people squatting with a full ROM, sometimes it’s just not feasible, and borderline counterproductive.  Make someone with chronic anterior knee pain or Femoral Acetabular Impingement (FAI) squat ass to grass, and you’re setting them up for something bad to happen.

And, you’re an a-hole.

Likewise, take someone with a degenerative disc issue or who has any number of postural imbalances, place a bar on their back and make them squat, don’t be surprised if your eyes start bleeding.

Conversely, even if someone does have crazy mobility and demonstrates that (s)he can squat to depth, that doesn’t mean it’s the right thing to do.

I’ve worked with a handful of dancers, gymnasts, cheerleaders, and Yogi’s who could contort themselves into a human pretzel and could easily squat all the way to the ground, but because they weren’t able to stabilize within that ROM, I felt it was not in their best interests to squat.  That low.

We still squatted.  Just within a ROM that was safe for THEM.

More to the point, I place a priority on technique (regardless of depth):

– Groove a proper hip hinge pattern (learn to sit back).

– Push the knees out.

– Learn to engage core stiffness (get tight).

– Learn to engage the lats to provide more stability to the spine.

– Maintain a “neutral” spinal position.

– Try not to pass out.

And the list could go on and on.

Look at something like a Goblet Box Squat:

[Video credit to John Gaglione]

To me – and many other fitness professionals – the Goblet squat is about as idiot proof as a squat can get.  The anterior loading forces the trainee to engage their core, and the box helps to keep them “honest” and learn where proper depth actually is.

Additionally, if I have to bring the box up due to any number of issues – FAI, knee pain, whatever – I can do it and still reap many of the benefits.  Really, all I care about is grooving proper technique anyways.

From there, we can progress the exercise to a lower box, or to a free-standing squat (no box).  Or maybe even a goblet squat with pulse:

And then we can gravitate towards more “aggressive” squat variations like front squats or box squats or whatever we deem appropriate.

In the end, I just wish more people would consider that not everyone can show up on day one and squat, let alone ass to grass – especially without taking into consideration someone’s health history, injury history, postural imbalances, compensation patterns, and experience.

So to bring this all back around again: I DO feel that everyone should learn to squat…..the right way. But more importantly, to choose the appropriate variation that suits they’re needs.

Whether or not someone wants to squat is one thing. That’s a can of worms I don’t want to open here  Do we need to squat?  Well, that depends.  I want to say yes given the plethora of benefits that squats have to offer.

But given how a lot of people move nowadays, it might be one of those things that’s not worth the effort – at least to start, and it’s better to approach things on a case-by case basis.

I’m obviously not going to go through every squat variation and say who should be doing what. That would take forever.

If anything, I hope this post at least starts a conversation amongst those reading and it gets people to take more of an objective look at how they go about making recommendations and programming for their clients.

 

CategoriesUncategorized

Superhero Fat Loss

If there’s anyone who knows fat loss, it’s my boy John Romaniello (or Roman, for those who don’t like last names with a lot syllables). The man is a specimen, not to mention one of the smartest guys I know, and he’s one of only a handful of fitness professionals whom I would classify as a true fat loss expert.

He not only talks the talk, but he walks it as well, and unlike a lot of other so-called “fat loss experts” out there, there’s one, teeny tiny thing that separates him from the masses:

He actually trains people.  You know, in real life.

Moreover, if there’s anyone who knows comic books, it’s Roman. He didn’t spend his entire childhood in Captain America Underoos for nothing!

So it should come as no surprise that he’s been able to combine two of his favorite things – comic books and nakedness – into one extensive geekified project.

He’s worked with countless athletes, models, celebrities, and regular folk to help get them in the best shape of their lives, and Superhero Fat Loss – the sequel to last year’s uber popular Super Hero Workout – is a culmination of many of the principles and strategies that Roman uses on a day-to-day basis with his own real life clients.

Last year the entire Cressey Performance staff did the original program, and loved it.  It was challenging, unique, and more importantly…….we had a blast doing it!  And we’re already chomping at the bit to give this version a go around, too.

What’s more, unlike the vast majority of fat loss programs out there which have a tendency of being haphazardly pieced together with no rhyme or reason, Roman places a premium on LOGICAL programming that not only increases one’s sexiness quota, but will also help those who do it (in it’s entirety) get stronger and more athletic.

More to the point, it’s not going to HURT PEOPLE.

John’s gone out of his way to include balanced programming that incorporates a fair share of single leg work, a balance between pushing and pulling movements, and loads of mobility based exercises that will help people move better.

I mean, think about it: you can’t really call yourself a Super Hero if you have the movement quality of a rock.

But don’t worry: he’s also included a lot of things that will make you hate life as well.

To that end, I feel it’s a solid product and one that will help a lot of people get into awesome (shall I say, Superhero’esq) shape.

Later this week I’ll be sharing an interview I did with John which goes into a little more detail about the product, but in the meantime, give it a look yourself and see if it would be a good fit for YOUR goals.

 —–> Superhero Fat Loss <—–

CategoriesUncategorized

Stuff to Read While You’re Pretending to Work: Paleo Smackdown, Yoga, and Training Logs

Research will tell you that people tend to gravitate towards articles or blogs that are enumerated.  People love numbers, which is why some of the more popular articles you’ll come across – at least those that get circulated the most – are ones with a number attached.

I’ve written a few with this in mind, and I can attest that the number theory works:

19 Tips for the Deadlifts

4 Things Your Girlfriend Should Know (Revisited)

47 Reasons Why Matt Damon and I Would Be BFFs If We Were to Ever Hang Out (article still in progress).

So you can only imagine the epicness of not only writing an article with one number attached to it, but TWO!

My Top 10 Reasons Why Your “Top 10 Reasons I’m Not Paleo” Are Flawed – Todd Dosenberry (Primal Toad)

In the article linked above, Todd does an amazing job of dissecting another article written by one Ann Marie on why she’s not a fan of going Paleo.  Just to give you a small taste of her train of thought:

Paleo is a fad diet.

This despite the fact that humans have essentially been eating “Paleo” since the beginning of time.  Sorry, but we didn’t eat Pop Tarts back in the day.

While I agree that the term “I’m eating Paleo” gets a bit overplayed by some people and many take it to the extreme to the point of coming across as elitest doucheholes (okay dude, I get it, you like butter), to say that it’s some “fad” akin to something like the Baby Food Diet, is a bit misnomer.

Paleo is here to stay, and I view it as more of a lifestyle than a fad.

Bread isn’t all that bad and humans thrive on it!

Um, no, we don’t.

But whatever.  I’m not here to sway anyone one way or the other. I like the Paleo approach, but I certainly don’t adhere to it 100% of the time.  If you want to eat bread, eat bread.  But please don’t play it off like it’s some kind of panacea of health, when we certainly know otherwise.

Either way, I felt Todd wrote a very well written article and basically pwned this Ann Marie person.  Well played, sir.  Well played.

7 Strength Exercises > 5 Yoga Poses – Harold Gibbons

I agree with Harold.  Yoga is great for mental health and can undoubtedly help improve one’s flexibility (when applied correctly).  But to say that yoga is also great for building strength as well as providing a metabolic stimulus is a bit of a stretch.

HA! Pun totally intended!

Here, Harold breaks down a few common yoga poses and transforms them into something a little more palatable for those interested in getting stronger (while still reaping the benefits of increased flexibility and mobility).

WeightTraining.com 

I received an email not too long ago from someone asking me whether or not there was another way to go about tracking one’s workouts without having to keep one of those mundane hand-written training logs.

Coincidentally enough, as of the past two months or so, I’ve been tracking my own training sessions on WeightTraining.com, and I LOVE it.

In an ever evolving digitized world (who needs pencils anyways?) WT.com is perfect for keeping track of your workouts, and what’s more, provides a fun and supportive “network” that will definitely help keep you more accountable.

Moreover, they provide one of the more extensive (and growing) exercise databases on the web along with various programs to follow written by their very own personal trainers, many of which are absolutely free.

Check it out today.

CategoriesUncategorized

Miscellaneous Miscellany Monday: 7/16/12

Yet another amazing weekend in the books.  I don’t know about everyone else out there, but this summer has been unbelievable here in Boston.  You really couldn’t ask for better weather.  Just about every day as of late has been 85+ degrees with a lot of sun, and I’ve taken every opportunity possible to walk around with my shirt off soak up as much of those rays as possible.

1. First off, I have to ask:  do people actually enjoy (or better question:  actually read) my Miscellaneous Monday posts? I like writing them because it allows me to discuss things that aren’t necessarily fitness related (boobs), and demonstrates to people – to a varying degree – that I’m more than some functional anatomy and performance nerd that does nothing but talk about insertion points and how to put 50 lbs on your deadlift.

I mean, I write this blog as much for YOU, my loyal readers, as for myself.  So, I’m just curious if people actually enjoy these sort of posts where I go off the cuff and write about random stuff.

Hey!  Did you know that if you have 3 quarters, 4 dimes, and 4 pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.

Be honest.  If you think these types of posts are garbage, tell me.  I won’t cry.

Too much.

2.  On Friday I mentioned in passing that CP was celebrating it’s fifth anniversary of being in business. In that post I also mentioned that one of the greatest things about working there – outside of Tony’s Techno Tuesdays –  is the sense of camaraderie that we’ve gone out of our way to develop amongst the staff and clientele.

This was never more apparent than this past weekend, when a bunch of CP regulars (staff and clients) attended another (ex) client’s wedding in the city.

The food was great, I busted out my “robot” on the dance floor, and tomfoolery was had.

Exhibit A:  this picture.

That’s the one and only Eric Cressey photobombing the shit out of what would have been a perfectly romantic picture between Lisa and I….haha.

3.  Last week’s training was solid and I’m pretty sure I could have kicked Superman’s ass if given the opportunity.  Okay, maybe not Superman.  Aquaman, perhaps.

Suffice it to say, I felt goooooooood, and Dean (Somerset’s) programming has been G6 throughout this whole “getting my spine back to bullet proof status” training cycle.

Last Monday I was allowed to work up to a heavish set of five of conventional deadlifts with chains.

I ended up pulling 315 lbs of bar weight with an additional 150 lbs of chains, for a total of 465 lbs at the top.

After high fiving everyone within a two block radius, I emailed Dean to tell him the good news, and he was happy.

“Okay, we’re making awesome progress,” he said. “Now, just don’t be stupid.”

Now, correct me if I’m wrong, but “stupid” can be interpreted in so many ways.

  • Sticking your hand into an electrical socket?  Stupid
  • Watching an episode of Jersey Shore?  Stupid.
  • Deciding to “test my back” and attempt a single merely three days after pulling heavy for the first time in two and half months?  Borderline mentally challenged!

That’s 405 lbs of bar weight with an additional 150 lbs of chains, for a total of 555 lbs at the top.

It felt great, and I totally went home that night and made out with my girlfriend.

I posted that video on Facebook to let the world know that I was “almost” back. I mean shoot, pulling 555 lbs two months after a back injury ain’t too shabby.

I woke up the following morning to check my emails and saw one from Dean titled:

Goddammit Tony!!!!!

In no uncertain terms, Dean ripped me a new one, and rightfully so.  In retrospect it was really dumb of me to do that, and it really could have jeopardized my progress because I allowed the inner meathead in me to take over.

Thankfully, nothing drastic happened and I walked away unscathed.

Sorry Dean.  Hugs? It won’t happen again.

4.  A few weeks ago, I was perusing the internet (ie: creeping on Facebook) and noticed that Dr. Evan Osar recently came out with a new book, Corrective Exercise Solutions to Common Hip and Shoulder Dysfunction.

Having read a lot of his previous work throughout the years, I was stoked to see that he had come out with something new and I immediately went to the site (On Target Publications) to purchase the book.

About 30 minutes later I received an email from Laree Draper telling me that she had already mailed an advance copy to me and that I should be getting it in the mail shortly.  In addition, she stated that I should never hesitate to ask if I needed anything and that she hoped I liked it.

SWEET!

I wrote back to say thank you, and to note that the reason why I ordered it was because the last thing I want to be known as is some fitness prima donna who expects to get things for free or who makes odd requests.

I SAID GREEN M&Ms ONLY!!!!!!!  Ahhhhhhhh

*punches hole in wall*

Anyways, I finally got the book a few days ago, dove into it immediately, and LOVE it.  I’m only a few chapters in, but so far it’s melting my face off with the amount of information it contains, and I can’t recommend it enough.

5.  Along those same lines, another solid product to check out is Kyle Arsenault’s ebook, The Other 23 Hours.

Kyle’s a former CP intern who’s gone on to start up a successful business of his own, teaming up with physical therapist Eric Schoenberg in Milford, MA.

The title says it all.  While everyone tends to focus on that ONE hour during the day that they’re at the gym, it’s really the other 23 hours that can have a profound effect on one’s results – whether we’re referring to fat loss, muscle gain, addressing postural dysfunctions, or trying to get girls to want to hang out with you.

Kyle’s currently running a HALF-OFF sale right now, and you can purchase the book for $11.  So, for the price of what it will cost you to go see The Dark Knight Rises this weekend, you could make yourself a little better (and smarter). That’s a fair trade off if you ask me.

NOTE:  Just an FYI: I DO NOT receive any affiliate income (or kick back) for recommending either of the two books above.  I just think they’re both kick-ass and deserve a little recognition.

CategoriesUncategorized

Happy Five Year Anniversary, Cressey Performance

I know it’s cliche to say it: but time flies when you’re having fun.

Today marks the five year anniversary of Cressey Performance.  Five freakin years.  Unreal.

Five years ago today, after Eric, Pete, and myself decided to start this litte venture that’s now universally known as CP, Eric showed up to train a group of athletes with little more than a barbell, a makeshift sled, a few bumper plates, a paper clip, and a roll of masking tape in a “as yet to be built first facility.”

We literally started from scratch, renting 2000 square ft of corner space in a indoor batting cage facility that was owned by an athlete’s father. After discussing a few of the formalities and a firm handshake, he was gracious enough to allow us to set up shop

And when I say we started from scratch, I literally mean, from scratch.

There were no walls, no offices, no power racks, no glute ham raises, no flooring, no hot front desk girl to answer the phone, no nothing. In fact, this is a picture of what our “space” looked like before we started the building process:

If you look closely, that pile of “stuff” in the middle is the only equipment we had for our first few days of operation.  Yet, athletes showed up to train.

And train they did.

In the weeks that followed, we had walls put up, we had our equipment delivered, and we were well on our way.  Just the three of us.  Not really knowing what the future had in store.

Well, to make a long, adventurous story short, we’ve taken our original 2000 square ft facility in 2007 (Note to ANYONE looking to start their own fitness business:  start SMALL) and have seen incremental growth in the years since to a 6600 square ft facility, to our current 7600 square foot facility (the additional space was office space), to a 15,000+ square ft facility we’ll be moving into in about six weeks time.

It’s kind of surreal to think that our original facility could squeeze into the lobby of our new place.

Some other tidbits:

– In that same time span, we’ve gone from working with three professional baseball players in our first “off-season,” to expecting 100+ this coming off-season.

– And while baseball is by far our niche market, we’ve also worked with a multitude of athletes in soccer, football, hockey, softball, basketball, boxing, MMA, tennis, and even fencing, to name a few.

– Likewise, we’ve also had our fair share of “regular folk” who come in to train,  ranging from those hoping to enter the FBI and Fire Academy to those just wanting to look better naked.

– I’m still waiting for Alicia Keys, Kate Beckinsale, or He-Man to walk through our doors, though.

– What started out as three employees/founders (Myself, Eric, and Pete) has grown to where we now have six full time staff and have seen 65+ (and counting) interns pass through our doors, many of which have gone on to successful careers themselves.

– Hell, we’ve even added a Tank into the mix; our mascot, Tank Cressey (who you can see hard at work in the picture above).

– More importantly, we’ve created a place that, I feel, has unparalleled camaraderie amongst its staff and clientele.

It’s not uncommon for some athletes and clients to hang out for hours on end.  I mean, where else are you going to find a bonafide Major League baseball player having an intellectual conversation with high schoolers on how to find the secret codes in Call of Duty?

Moreover, the staff will constantly hang out after work to do nothing but eat dead animal flesh or bust each other’s chops – like the fact that coach/massage therapist, Chris Howard, is making plans to go see the new Katy Perry movie this weekend.

True story.

In all, I just feel really blessed and lucky that I’m able to call CP “home,” and that we have so many people who believe in us and support us. To that I say:

THANK YOU

Words can’t express our gratitude, and here’s hoping that we can continue to piss excellence for the next five years, too.

We’re all growns up!

PS:  For those interested, Eric actually wrote a way more eloquent 5-year recap HERE, and I’d HIGHLY suggest you check it out.

PPS:  Coincidentally, CPs yearly anniversary runs in concert with mine and Lisa’s anniversary.  Three amazing years and counting.  Love you babe.  One word (Xbox).

PPPS:  No, seriously, Chris Howard is going to see the Katy Perry movie.

CategoriesUncategorized

There’s a Time and Place For Everything. Kettlebells Included.

I like to consider myself as an even keeled person who tries to see the comedy in life and not to take things too seriously.

I’m originally from Middle of Nowhere, NY where I grew up in a small town with no traffic lights and no fast food restaurants.  Just to be clear though, yes, we had running water. And the internet for that matter. But barely.  My parents had been using a dial-up connection up until last year, which is considered child abuse in some states.

Love you mom!!!!!

Anyways, life moves a bit differently where I’m from.  Where I’m from people don’t slam on their car horn and go bat shit crazy if you don’t move within one-hundredths of a nanosecond of a red light turning green. Here in the city?  Different story.  Everyone is the most important person in the world, and is apparently in some dire emergency to get somewhere.

Likewise, there aren’t many things that really bother me.  Okay sure, some people can go out of their way to be “kinda douchy” and do something really irritating like talking, going to Maroon 5 concerts, or taking up two parking spots and blocking me in.

Hey dude: this isn’t Dukes of Hazzard, and I don’t drive the General Lee, so I shouldn’t have to do a window stunt just to get into my own car. Capiche?

But those are usually few and far between.

The internet, though:  now THAT’S a whole new ball game, and a place where my pet peeves seem to increase exponentially.

Given the safe domain – not to mention the anonymity – that the internet provides, it’s not surprising how it often brings out the “inner expert” in people.

And why not?  One of the advantages of the internet is the profound profoundness of it all.  Never has information been so easily accessible. And never has there been a time where people can learn everything on anything with just a simple click of a button.

Which is also it’s drawback.

Just yesterday I read an article over on Livestrong.com by a buddy of mine who described a brief, albeit effective, metabolic type workout that could easily be followed by the masses and maybe provide a nice change of pace to someone looking to shed a little fat.

As is the case with any “universal” article geared towards the general public, it had to be watered down to the lowest common denominator so that the information could be easily followed. It was a slideshow piece which provided still-frame pictures (and descriptions) of each exercise.

For those interested, go HERE.

Apparently PJ (the author) made the mistake of using dumbbells in his pictures – which makes sense given that the majority of people out there don’t have access to kettlebells.

I thought it was great and provided a solid routine for a lot of people reading.

But wouldn’t you know it, the first comment – as well as a few others that followed – were from the kettlebell nazis, trying to convey to the world that kettlebells are the only form of exercise everyone should be doing.  EVER.

The very first comment:

The swing is a great exercise………when performed CORRECTLY…….WITH A KETTLEBELL! Do not use a dumbell as it is a different and less effective move and more likely to recruit the low back for power production.

The same person, then finished with these great words of wisdom:

nice technique………..NOT!

For starters:  it’s a freakin STILL FRAME picture.  Lets get off our high horse for a second.  How can you judge one’s overall technique by one still frame shot?

Here’s a picture of Jim Wendler squatting:

Using the same logic, we could argue that his squat technique sucks because he’s not hitting at least parallel.  We all know this is bullshit, because this is a STILL FRAME shot of him either descending or coming out of the hole during a max effort attempt.

Going back to the article, I have full confidence that a dude who trains HUNDREDS of people a month, has been published in several reputable magazines, and not to mention has a pretty smart editor at Livetrong who’s job it is to make sure that high quality content makes it to the site – knows how to perform a proper swing.

Relax.  Deep Breaths.  The World Won’t End.

Secondly, while I won’t argue that using a kettlebell over a dumbbell “feels” better when performing a swing, as I noted above, not everyone has access to kettlebells in their gym.  Using a dumbbell is fine.

No, really.  It is.

And since when does a dumbbell recruit more of the lower back?  I have a hard time figuring this one out.  If one is performing a proper swing pattern, snapping their hips, “attacking their groin,” and keeping the weight close to the body, I don’t see how if someone uses a dumbbell that it’s somehow is more detrimental to the back.

Further down the comments section, there are several other readers who state that the same workout is, like, waaaaaaay more effective if done with kettlebells.

Kettlebell squats are better than dumbbell squats.  Kettlebell rows are better than barbell rows. Kettlebell swings cure cancer. Kettlebells make the best salt and pepper shakers!!

Okay, I get it already:  you like kettlebells.

And that’s cool.  I do, too.  I consider coaches like Pavel, Dan John, Mike Mahler, and Gray Cook (all of whom are “kettlebell guys) mentors. Moreover, I have a high respect for people like Neghar Fonooni, Jen Sinkler, Steve Cotter, and Batman (I think) – all of whom utilize kettlebells to a high degree as well.

I use them myself – heck, I’m even contemplating going for my HKC.  I use them with all of my athletes and clients.  But as with anything else, and I think all the peeps I mentioned above would agree – whether we’re talking about  kettlebells, TRX, yoga, deadlifts, or anything else you want to throw into the mix – they’re a tool in the toolbox, and need to be used at the right time, with the right person, for the right job.

People are entitled to their opinion, of course. Everyone shouldn’t have to sing Kumbaya and hold hands on everything, and I think it’s great when people from different view points can have a civil discussion – even if all they do is agree to disagree.

But I just get flabbergasted (yep, that’s right: flabbergasted) when people go on and on and on and on and on*about how kettlebells are the shiznit (and they can be) and have to be used for E.V.E.R.Y.T.H.I.N.G. That’s not necessarily the case.

End rant, exit stage left.

Anyone agree?  Disagree?  Am I off base?

 

* = and on and on and on and on and on and on and on and on and on and on and on and on.  You get the idea.

CategoriesUncategorized

Exercises You Should Be Doing: Kneeling Overhead Press to Standing

Quick Update:  1. I want to first thank everyone who chimed in on yesterday’s post (as well as sent me personal emails) offering their advice this whole car buying process I’m going through. I’m not one for confrontation, so the whole idea of walking into a car dealership to negotiate a price makes me a bit skittish.

It’s funny:  ask me to deadlift 500+ lbs, I won’t bat an eye. I’ll crush, and then some.  Ask me to sit down with a salesmen and negotiate paint trim, I’ll start hyperventilating into a brown paper bag.

Anyways, to make this short – because I know people don’t visit this site to listen to me talk about buying a car – after several people suggested I do so, I logged onto FightingChance.com and decided to ask for their help during this process.  Outside of actually handing me a Lightsaber, these guys are going to arm me with all tools I’ll need to get the right price for the car I’m looking for.  Thanks again everyone!

2. As many of you know, I’ve been banged up as of late dealing with some lower back issues, and it’s only been within the past few weeks that I’ve been able to train with any ounce of intensity.  My Canadien half-brother, Dean Somerset, has been helping me out with some programming the past few weeks, and I couldn’t be happier with my progress.

A few weeks ago sucking my thumb would make me wince.  Yesterday I was able able to work up to a 315 lb deadlift with an additional 150 lbs of chain weight for sets of five.

Holla!

While I still have a ways to go, I just want to send a huge debt of gratitude towards Dean and to note to everyone reading that, more often than not, it’s about what you NEED to do and not necessarily what you WANT to do that’s going to get you better.

Which is as good of a time as any to discuss today’s exercise you should be doing:

Kneeling Overhead Press to Standing

Who Did I Steal It From:  Dean.

What Does It Do:  the question should really be:  what DOESN’T it work?

For me this exercise is challenging because I don’t have great active t-spine extension, which wreaks havoc down the kinetic chain – especially as it relates to hip extension and not compensating with HYPERextension.

In this case I’m able to work on my t-spine extension (going overhead) while trying my best to control my lumbo-pelvic-hip area so as to not compensate with any shimmying, shaking, or lateral shifting from side to side.

Digging a little deeper, we can see a other benefits as well:

1. There’s a definite anti-extension/anti-lateral flexion component for the core.

2. Obviously we’re working some overhead pressing into the mix (while I keep me arms extended throughout, you could just as easily “tweak” the exercise to press in the kneeling position on every repetition).

3. Assuming one is “packing” their shoulders appropriately (not shrugging), this is a fantastic exercise to work scapular stability.

4. In addition, there’s a significant hip stability (and mobility for that matter) component compounded with a fairly challenging single leg strengthening component as well.

Key Coaching Cues:  I’m telling you right now this exercise is humbling, so don’t go playing a hero and think you’re going to be crushing this exercise with 50 lb DBs over your head.  If you do, you suck, and really hate you.

Start conservative – say, 10-20 lb DBs – and be sure to “set” your scapulae so that you’re not actively pressing the weight throughout the entire movement.  Too, it’s IMPERATIVE that you DO NOT compensate with any lateral shifting or hyperextending of the hips/pelvis in any way.  Tighten your core – or brace (whatever term works for you) – and try to stay as stiff as possible throughout the duration of the set.

In particular, on the descent, try not to allow your butt to stick out as you go back into the kneeling position.  This is going to be a real challenge for many reading – so again, start conservative with the weight!

I’ve been implementing this exercise into a lot of my own client’s programs, and I prefer to  perform these for sets of 3-5 reps/per side, with a 30s-60s rest in between left and right sides, possibly even pairing this with another exercise in such a way:

– 5 reps on the RIGHT leg.

– 8-10 push-ups (grip is going to be a factor here, so if you’re going to pair this exercise with something, you’re best to use an exercise that won’t require a lot of grip).

– 5 reps on the LEFT leg.

And there you go.  Try it out today, and let me know what you think!

CategoriesUncategorized

Miscellaneous Miscellany Monday: Car Shopping, Common DL Mistake, Secret Project, Etc.

1. Okay, the time has come. I need a new car. I’ve held off for as long as I could, but my car is on its last legs (er, wheels???). I’ve had it – Hyundai Elantra GT – for ten years and coming up on 186,000 miles, so I don’t have too much room to complain.  That said, I’ve had to put a fair amount of money into it to fix a broken radiator here, a timing belt there, and most recently to fix a faulty firing pattern with one of the gas lines.  As much as I LOVE not having a car payment, I really can’t say that when I’m taking it into the mechanic’s shop every few months to get something addressed.

It’s gotten to the point where the running joke at the facility is that the mechanic has me on his speed dial.

Anyways, I’ve officially started my quest for a new car which I’ve appropriately titled “Car Shopping Sucks Donkey Balls.”

I just don’t like dealing with shady people. And car salesmen – even though I may be unjustly lumping them under the same roof – are the epitome of shadiness. I just don’t like their incessant word play, hustling theatrics, and Shooter McGavin-like hand gestures.

“Hey there big guy, looking to buy a new car??  Pew Pew Pew”

If anyone is going to Shooter McGavin anyone else, it’s me.  Except in my case, the second he tries to sell me a car at MSRP, I’ll just Shooter McGavin my first into his face.

LOL!!  See what I just did there?  I reversed the Shooter McGavin!!!

So yesterday Lisa and I went out and test drove a few cars:

– Hyundai Elantra GT (hatchback)

– Mazda 3 (hatchback)

– Batmobile (ejection seat and missles come standard!!!!)

It was a close race, but so far, the Elantra is winning.

I’m still going to experiment with a few more models, but I’d really love to hear any sage advice anyone has to offer in terms of how to go about negotiating price, discussing trade ins, not wanting to throw myself through a pane glass window, or really ANYTHING as it relates to buying a new car.  Please.  I’m all ears!

2.  I’ve been getting a lot of emails recently from people asking me to look at their deadlift technique, and one thing I’ve been noticing is that people spend waaaaaaaaaaaay too much time setting up.

What I mean is that some will bend over to the grab the bar and then proceed to spend upwards of 10-15 seconds kinda hovering, fidgeting, adjusting, and otherwise thinking too much.

We’re not baking cookies here, people!!!!!  Spending THAT much time setting up is really going to dissipate the stretch shortening cycle (elastic energy of the muscles) and as a result have detrimental affects on performance.

Using a great example, check out Eric here on a MAX EFFORT attempt:

  • First off, I don’t want to hear from anyone about Eric’s back position. It’s a MAX EFFORT attempt, and things aren’t always going to be butterfly kisses and rainbows when you’re hoisting 660 lbs off the ground.  Even still, if we were to take a closer look we’d note that he’s still easily staying out of end range of motion (in terms of flexion) in the lumbar spine, and it’s still a helluva lot better looking than what most people do with 225 lbs.
  • But lets not get too far off track here. After the Trademarked EC arm swing, note how long he takes from when he initially grabs the bar to his initial pull: It’s like two seconds.  Max.

He’s not checking his foot placement, fiddling around with bar placement, running a mental checklist on his back position, or doing long division.  All that is done BEFORE he bends down to lift the bar.

It’s literally grab the bar and go.

Granted, those just learning the lift need to be a little more diligent on mastering the basics – I’d NEVER advocate that they “speed things up, ” but for everyone else, this is just some food for thought.

Seriously. Grip it and rip it!

3.  A few months ago I wrote an article over on Greatist.com titled The Reasons You’re Not Getting Stronger.

It turned out to be a fairly popular piece, and since then I’ve had a running relationship with them as well as several of their staff.

I’m not going to go into too many of details just yet – we’re still in 007 territory and can’t reveal too much – but Dan Trink and I are are going to be teaming up with Greatist.com on a pretty cool project that should 1) win us the Nobel Prize for Being Awesome, and 2) help A LOT of people take their health and fitness to a whole new level.

Stay tuned……….

4.  I live in a really cool city – Boston. Outside of the obvious – unparalleled history, great food, lots of entertainment, and the RedSox – Boston is also home to a plethora of outstanding fitness professionals.

In the years since I’ve been here and have seen my own career kinda take off, I’ve also had the opportunity to meet a lot of passionate and awesome people who are making a name for themselves in their own right.

One such person is Sirena Bernal.

Sirena and I are actually “neighbors” in a sense – we both live in the same neighborhood, and often joke about giving one another a high five at the local Trader Joe’s – and I  actually met her in person for the first time when she came to hear me speak to a group of personal trainers at a local Boston Sports Club this past spring.

Since then, she and I have kept in touch here and there, and she’s basically blowing up right before our eyes and becoming a superstar.

I read my fair share of blog post, and this one by Sirena:  My Healing Journey Part I and Part II, is easily one of the best I’ve read in a while.

Do yourself a favor and read them both. They’re hands down two of those most real and “ballsy” posts I’ve ever read.

Awesome stuff Sirena!

On that note, I’m going to go get my deadlift on. I feel like a kid on Christmas morning because I’m going to work up to a “sorta heavy” single vs. chains today, which will be my first attempt at anything baller in like two months. Fingers crossed my back doesn’t explode!