All Things Strength

Podcast Interview with Paul Chek

2012-01-18T02:51:00.000-08:00

Enjoy

Stay Strong,
RB

Podcast Interview with Dan John

2011-12-30T15:16:00.000-08:00

Enjoy

Stay Strong,
RB

Christmas Day Session

2011-12-26T08:31:00.000-08:00

Sticking with tradition for last year!!

Me, Tommy Brady, and Joey Boland.

11am Christmas Morning

Session:

4 Rounds:

A1: KB swings x10
A2: Push Up w/ Rotation x5 Each Side
A3: DB Goblet Squats x10
A4: 1 Leg TRX Rows x10

Finisher 30on:60off

Ropes x 4 Rounds Each

Stay Strong,
RB

How I teach the Close Grip Hang Snatch

2011-12-22T02:38:00.000-08:00

This is how I teach my athletes the close grip hang snatch.

I learn't this for Mike Boyle

Step 1:

Catch Position - Push Press

Cue - Dip, Press, Sit

Step 2:

Teach Start Position - Exact same as the hang clean

1. Chest Up
2. Wrist Under
3. Hips Back

Step 3:

Perform the Full Close Grip Hang Snatch

Cue - Jump, Shrug, Throw the bar into the roof/sky/ceiling

Stay Strong,
RB

Book Review: Primal Body, Primal Mind

2011-12-12T02:57:00.000-08:00

Excellent read.

Interesting things I took from the book:

- Heart and brain run 25% more efficient on Ketone
- Red Blood Cells are the only thing in your body that need glucose, which your body can already make
- High Blood Sugar levels lead to glycation which causes your to AGE faster, both mentally and physical

The rest of the book had a similar theme to other Paleo/ Weston A. Price information.

- Fat and cholesterol are good, and needed
- Our ancestors always look for the most nutrient dense food (fat, protein)
- Soy is not good
- Nutrition has a huge impact on mental and emotional health
- Stay away from sugar and high starch foods

Gedgaudas also put a some great information in the book about supplements.

All in all a great read.

Stay Strong,

RB

Podcast Interview with Joel Jamieson

2011-11-27T09:49:00.000-08:00

Enjoy

Stay Strong,
RB

Podcast Interview with Elisabeth Ryan

2011-11-22T08:47:00.000-08:00

Enjoy

Stay Strong,
RB

Podcast Interview with Sean Croxton

2011-11-14T12:32:00.000-08:00

Enjoy

Stay Strong,
RB

Podcast Interview with Patrick Ward

2011-11-06T09:05:00.000-08:00

Enjoy

Stay Strong,
RB

Book Review: The Great Cholesterol Con - Dr Malcolm Kendrick

2011-10-31T14:58:00.000-07:00

Excellent read.

Spends the first two chapters explaining what is heart disease and what is fat and cholesterol.

Chapters 3-7, Dr Kendrick destroys the cholesterol hypothesis and all other ad-hoc hypothesis that came with it.

Chapter 8, Dr Kendrick gives his full take on statins, the ok, the bad, and the ugly!!

Chapters 9-11. Dr. Kendrick gives his hypothesis on what he think is one of the main causes of heart disease. Stress. Which cause a dysfunctional hypothalamic-pituitary-adrenal (HPA)axis.

Overall a great read. Dr Kendrick's humor throughout the book made it a very entertaining, and informative read.

I would highly recommend it!

Stay Strong,
RB

How I teach Hang Cleans

2011-10-30T08:20:00.000-07:00

This is how I teach all my athletes how to perform the hang clean.

Step 1:
Teach them the catch position

Step 2:
Teach them the start position

1. Chest Up
2. Wrist Under
3. Hips Back

Step 3:
Perform the full Hang Clean

Cue to - "Jump, shrug, elbows up & Sit"

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Stay Strong,

RB

Re-Thinking Core Training

2011-10-25T04:02:00.000-07:00

Something I have heard Gray Cook speak about over the last few years if this concept of using a high threshold strategy. I sort of understood what he meant by this but not fully. At the Level 1 SFMA course in Holland earlier this month Kyle Kiesel touch upon this the topic of High Threshold strategies, which helped my understanding of it greatly.

Basically a High Threshold means using global muscles to always stabilizes rather than the authentic reflexive stability by the intrinsic (or local) stabilizers close to the joint.

Kyle quoted a study that showed athletes with a history of a previous low back injury would use and keep on for longer (after the task they were require to do had finished) their global muscles (Obilques, rectus, erectors, hip flexors, hamstrings). This is what a high threshold strategy is.

Kyle gave the example of an athlete attempting to perform a shuttle run, or a 10-5-10 test with a high threshold strategy, basically stating that this high threshold strategy would impair his/her performance. This is because the global prime movers also have to stabilize the spine and truck, so their prime movers cannot produce optimal mobility and force production to adequately perform the task (shuttle run, etc).

If the athlete had authentic stability at the spine, he/she would be able to contract and relax more efficently to complete the task at hand. But the high threshold strategy as pointed out above can leave certain muscle's contracted for a longer time period of time, even when the task requires for a relaxation phase.

Basically this is just another way of stating a prime mover is acting as a stabilizer. When this happens a prime mover(s) has to sacrifice mobility and force production for stability, as the stabilizers have for some reason (injury, postural problems, etc), have become ineffective at offering authentic stability.

Doing planks, side planks, pallof presses, etc with someone with a high threshold strategy may very well only feed this dysfunction. This made me re-think some of my core training with some of my athletes and clients.

Just something to think about

Stay Strong,
RB

SFMA Level 1

2011-10-14T01:30:00.000-07:00

Only getting around to putting this up now!

Sent last weekend in Eemnes, Holland at the SFMA Level with Kyle Kiesel and Gray Cook.

I went over with Strength coach Barry Solan, and NMT's John Shevlin and Paddy Morrison.

It was a great weekend of learning. Gary came out with a few gems over the weekend.

One thing that has stuck with me that Gray kept saying was:

"Its not just about aciviting some muscles, but its also about inhibiting others".

Kyle got into what a "High Threshold strategy" is, and how it can be detrimental to performance and function.

Overall it was a great weekend of learning. I am looking forward to doing SFMA level 2 next year.

Stay Strong,
RB

My Training 2

2011-09-30T05:52:00.001-07:00

Last 4 weeks:

Day 1:

A: Box Squat Wk1-3 4x(4x2) 10secs Wk4 OMIT

B: BB Reverse Lunge off Step Wk1-3 3x10 Wk 2x10

C: BB RDL Wk1-Wk4 2x12

Day 2:

A: Bench Press Wk1-3 4x(4x2) 10secs Wk4 OMIT

B1: Supinated Grip Chin Ups Wk 1-3 4x8-10 Wk 4 2x8
B2: BB Military Press 4x10 Wk4 2x10

C1: TRX Rows - Neutral Grip Wk1-3 3x15 Wk4 2x15
C2: FE Push Ups Wk1 -3 3x15 Wk4 2x15

Day 3:

A: Hang Cleans Wk1-3 4x(3x2) 10secs Wk4 OMIT

B: TBDL Wk1-3 4x8 Wk4 2x8

C: Front Foot Elevated DB Split Squat Wk1-3 3x10 Wk4 2x10

Day 4:

A: Neutral Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT

B1: 3 PT DB Row - Neutral Grip Wk1-3 3x10-12 Wk4 2x10-12
B2: Incline DB Press - Pronated Grip Wk1-3 3x10-12, Wk4 2x10-12

C1: Standing Overhead Curl and Press Wk1-4 2x15
C2: BB Bent Over Row - Pronated Grip Wk1-4 2x15

Conditioning:
Changed it up on the day.

Stay Strong,
RB

The Degeneration of a Nation!!

2011-09-28T12:56:00.000-07:00

2011 has been a very good year for me from an educational stand-point, particularly in the fields of health, fitness, and emotional well being.

I have come to realize many things.

Nutrition!

First and foremost NUTRITION is SO IMPORTANT for every aspect of every single human’s life on this planet. The problem is many do not have a clue when it comes to how to optimally fuel they body, to enhance their physical and mental well being.

Now while there are still disagreements among some of the authors and experts on what is optimal nutrition? I think it is safe to say two things, 1) no one nutritional lifestyle (notice I didn’t say diet) suits all, and 2) Eat real food.

What you put into your system dictates who you are going to be. You are literally WHAT YOU EAT! Nutrition is NOT JUST ABOUT your physical health, it also has a huge impact on your emotional and mental well being. If you are feeding yourself with foods that you have an unsuspecting allergy to (gluten, pasteurized dairy etc), this maybe what is making and keeping you depressed.

I know this first hand. I got an over intolerance to dairy that had my mood all over the place. Since giving it up I feel SO MUCH better. I feel better both physically and mentally.

It makes me sad to look around and see how unhealthy and unhappy so many people in Ireland are! I see so many people who just look so unhappy and think I can really help you!! I feel like telling them about Sean Croxton and underground wellness, Gray Cook and movement, Mike Boyle and Joint by Joint, the corruption of the food, medical, and pharmaceutical industries, and about all the vast information that is out there on nutrition, everything from people like Gary Taubes, Robb Wolf, Art DeVany, Lierre Keith, Sally Fallon, Thomas Cowen, Dr. Michael Eades, Rudolf Steiner, TS Wiley, Paul Chek, Matt Stone, Dr. Thomas O’Bryan, Dr. William Davis, Dr. Catherine Shanahan, Doug Kauffman, Julie Mattews, Dr Natasha Campbell-McBride, and many more. I have also read Dean Ornish, the China Study, and Joel Furman’s books and while I agree with some of what they say, I still believe Fat is essential for health, Organic meat and wild fish are superfoods, and that grains are for most people a poor choice of food.

I also want tell people about all the bullshit that we are lead to believe!! Like what I stated above that, fat is bad, grains are good, and that meat causes cancer. I feel like telling people that Ancel Keyes research for the lipid hypothesis was aweful science. I feel like telling people to watch Dr. Thomas O'Bryans DVD on Gluten sensitivity, and read "Wheat Belly" and "Dangerous Grains". I want to tell people that organic grass finished meat is a superfood. I feel like telling parents who have kids with ADHD, and autism that their child’s problems may just be a nutritional one, and to read the work of Dr Natasha Campbell-McBride, and Julie Mattews.

I want to tell my father that his is literally killing himself with the way he is living is life! I want my friend to realize that her anxiety and asthma is due to her poor lifestyle. I want my house-mates to realize that they are always sick and have health problems because of the shit they put into the bodies everyday.

Now The Drugs Don’t Work

I look around see humans who physically look so undeveloped from malnutrition, and who look depressed and fed up because of their poor nutrition, and then these people go to a health care system that is controlled by drug companies, and get given a prescription that will likely make them even more sick. Doctors should be treating people with nutrition, fitness, and lifestyle approaches NOT with FUCKIN DRUGS. Its a disgrace.

People say to me, “ye but people don’t care they just want a quick fix”, yes this is true because this is the environment that we are been brought up in. If we were brought up in an environment that taught us humans about REAL health, this wouldn’t be the case!

Just remember the health care system is run by the drugs companies. These drugs companies are a BUSINESS, and HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT!!!!

Agriculture is failing!!

Our earths soil is so depleted, thus are nutrition is sub-optimal from the get-go. Modern Agriculture has destroyed the earth’s top-soil. Fossil fuels are being use to fertilize the soil, like what the FUCK?? Cows are being fed grains, artificial feed, and bone meal (in the US anyway) for some reason even though cows are herbivores!! This is producing sick unhealthy and depressed cows that need to be pumped with anti-biotic’s to stay alive! The meat from these cows will make you sick, so I agree with T Colin Campbell that factory raise meat is not good for you at all!

Agriculture is also the most toxic by-product to the environment. We need to as Rudolf Steiner would say “heal and revitalize the earth”. Steiner wrote a lecture series called “Biodynamic Agriculture” which is a form of a agriculture that will help to heal the soil, which in turn will help to produce healthy crops, and healthy animals for us humans to eat, so we then can reach optimal health, both physically and mentally.

“Mans lack of spiritually development is due to poor nutrition” – Rudolf Steiner

Movement Quality!!

Athletes and patients come to me and wonder why they are injured, and I feel like throwing Gray Cooks Performance Pyramid at them. I feel like screaming you are injury because your movement quality is shit, because you do a fuckin’ job that you hate for one thing, and that also has you sitting for 7 hours a day, 5 days a week, to pay off for shit you dont even need!

We are not designed to do shit like that. I mean sitting for 35+ hours a week, and this doesn’t even include, sitting in your car, couch, or toilet (as you struggle to push one out because your has GI tract problems from your stress levels and gluten sensitivity)!

Sleep

Sleep more, in a dark room, with NO ELECTRICS on. Read Disconnects by Derva Lee Davis. Also read TS Wiley’s book ‘Lights out’.

People's sleeping rhythm is all over the place. People can’t sleep at night because of their chronic stress levels, and spending the night time surrounded by bright lights that prevents them for relaxing their autonomic nervous system to be able to sleep.

Conclusion:

This "degeneration of a nation" as I call it is extremely sad to watch. Its sad in that its so preventable!! But as stated above HEALTHY PEOPLE ARE NOT GOOD FOR PROFIT! I promise I will do my best to keep fighting the good fight, and keep helping as many people as I can by directing them to the resources from where I have learned so much. You then can make your own mind up and come to your own conclusions.

I do not mean to make this blog post of "I am right", and almost "everyone else is wrong", sort of thing. As I stated above I just want people to beware of the really great information out there that may very well save their life!!

If there is one thing I want you to take away from this blog post it is this - QUESTION EVERYTHING! Even as you read this blog post question me and what I believe. Do your own research and FORM YOUR OWN OPINION! DON'T BLINDLY FOLLOW THE STATUS QUO!! As Jacque Fresco would say don’t be "a victim of your culture".

I will leave you with this quote:

"Don’t take authority as the truth, take truth as the authority”

Stay Strong,
RB

Back From Tipp

2011-09-18T14:35:00.000-07:00

First off let me say, sorry for the lack of content on the blog lately. I have been really busy getting my final assigenments done for my higher diploma NMT course.

Some other stuff has been going on too, which I will write about on the blog soon.

Anyway just wanted to share some pictures from my time down in Tipperary with my grandparents, and extended family. I went down with my 'aul folks' on wednesday afternoon. The beauty of the area in Tipp from where my family are from is breath-taking. Its the prefect medicine from the aul cortisol levels.

Bringing in The Cows

Grandad and Daddy

Beautiful View From John's Lane

Me and Grandad outside John's

Pictures of The Farm:

Some Pictures of the viewpoints:

Stay Strong,
RB

My Training

2011-09-05T10:25:00.000-07:00

I have decided to do a Charlie Weingroff and keep a training diary on the blog. This just for myself more then anything else. I use a modified westside, defranco style template.

My last 4 week block

Day 1:

A: TBDL Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B: BB Reverse Lunge Wk1-3 5x5, Wk4 3x5

C: Decline GHR Wk1 3x8, Wk2 3x9, Wk3 3x10, Wk 4 2x8

Conditioning: BB Complex 4rounds x8reps, rest 60-90secs

RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift

Day 2:

A: Close Grip Bench Press Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B1: Neutral Grip Chin Ups Wk1-3 5x5, Wk4 3x5
B2: BB Military Press Wk1-3 5x5, Wk4 3x5

C1: 1.5 TRX Rows - Neutral Grip 3x8
C2: 1.5 Push Ups 3x8

Conditioning:

A1: Ropes
A2: Burpees

30:30 x 5mins

Day 3:

A: Hang Cleans Wk1 10x2, Wk2 12x1 @90%, Wk3 12x2, Wk4 OMIT

B: BB RFESS Wk1-3 5x5, Wk4 3x5

C: BB RDL 3x8

Conditioning: BB Complex 4rounds x8reps, rest 60-90secs

RDL
BB Row
Front Squat
Push Press
R Lunge
Sumo Deadlift

Day 4:

A: Mixed Grip Chin Up Wk1 10x2, Wk2 6x2, Wk3 12x2, Wk4 OMIT

B1: 3 PT DB Row - Neutral Grip Wk1-3 5x5, Wk4 3x5
B2: Flat DB Press - Pronated Grip Wk1-3 5x5, Wk4 3x5

C1: 1.5 1 Arm Kettlebell Press 3x8
C2: 1.5 BB Inverted Rows 3x8

Conditioning:

A1: Ropes
A2: Burpees

30:30 x 5mins

Stay Strong,
RB

Dr Mark Hymann Video

2011-08-31T01:31:00.001-07:00

Enjoy.

Stay Strong,

RB

Victims of Culture

2011-08-21T14:03:00.000-07:00

Jacque Fresco of the Venus Project talks about humans being a victim of their culture

Examples of this would be a child brought up in a very religious family, who because of their upbringing believes firmly that God (or a God) created the world and everything and everyone in it. Than you can have another child who had parents that where strong atheist's, who because of their upbringing believes firmly that the idea of a God that created everything is just ridiculous!

The idea of being a victim of culture is very true even when it comes to strength and conditioning. Think about. If I was brought with a powerlifting background I would more than likely train my athletes like powerlifters. If my first introduction in the field was to a certain guru, I would train my athletes and clientele very similar to how that certain guru does.

The fact of the matter is, is that you cannot be mad at anyone for the way they are, how the act, how they think, and how the train people, because we are all victims of culture to a certain extent, some more than others. Nobody is born into the world with any prejudice. This is all learned from environment/ culture.

So this is why it is essential we develop open minds, all of us. Let us consider all opinions and ideas when it comes to life and training systems ;-)

Just some thoughts to digest.

Stay Strong,
RB

Dr Burzynski movie

2011-08-16T14:03:00.000-07:00

Stay Strong,
RB

Fresh The Movie

2011-08-06T10:25:00.000-07:00

Part 1

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Part 2

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Part 3

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Part 4

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Part 5

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Part 6

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Part 7

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Part 8

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Stay Strong,

RB

Removing the negative

2011-07-29T02:34:00.000-07:00

I have been training a client of mine who is an office worker. This guy is very athletic, and strong. His FMS show that is ASLR wasn't great and needed improvement.

So for the first phase of training (4 weeks), we hammered away at the correctives for the ASLR. Little improvement.

Than we got talking in the gym during a session, and I said half jokingly "all those hours sitting at your desk are helping your hamstrings". The next session my client comes in and tells me he got himself a "stand up" desk.

Over the following weeks ASLR is a solid 2. This just comfirms the point that if you want to see an improvement in anything, you need to first remove the negative!!

Stay Strong,

RB

The Marc Owens Medical Fund

2011-07-23T10:48:00.000-07:00

Just a quick blog post today.

Please click the link below and make a donation to the Marc Owens Medical Fund.

Marc has a very aggressive stage IV cancer, and needs to raise €1m. Currently his fund has raised €200,000. So please support, donate to, and pass on Marc's story.

Thanks guys

Stay Strong

RB

Marc Owens Medical Fund

Lymphatic Drainage Technique Seminar with Paula Bergs NMT

2011-07-15T13:13:00.000-07:00

Last weekend I had the pleasure of being exposured to techniques that can enhance the performance and health of our lymphatic system, by Paula Bergs NMT.

The lymphatic system is part of our immune system, and is basically a detox system.

The lymphatic system has multiple interrelated functions:

- It is responsible for the removal of interstitial fluid from tissues
- It absorbs and transports fatty acids and fats as chyle from the circulatory system
- It transports white blood cells to and from the lymph nodes into the bones
- The lymph transports antigen-presenting cells (APCs), such as dendritic cells, to The lymph nodes where an immune response is stimulated.
- Lymphatic tissue is a specialized connective tissue - reticular connective, that contains large quantities of lymphocytes.

Paula was a wonderful and very funny teacher, and it was a pleasure to learn from her.

Stay Strong,
RB

Book Review: Ultimate MMA Conditioning

2011-07-05T13:05:00.000-07:00

This is the best book I have ever read on Energy System Development. It is also the best training related book I have read in a long time.

Joel Jamieson covers all the details about the 3 main energy systems in this book. He outlines how the aerobic, anerobic, and alactic systems work, how to assess each one, and what methods you can use to improve both the power and capacity of all 3 systems.

Joel goes on to outline how he goes about improving the following using an 8 week block training system:

General Endurance
General Strength
Explosive Speed & Power
Power Endurance
Fight Preparation

The final chapter goes on to outline how Joel goes about programming for the 8 weeks coming up to a fight, which is great information also.

This book is in no way a "cookie cutter" approach to ESD, but is a book that gives you the blue-prints to be able to design an effective ESD system no matter what the sport. So this book is about a lot more than just MMA. Believe me. In fact I am of the opinion that if Joel were to re-name this book, more coaches would read it. I feel some coaches maybe put off by the title, and think that it is "just an MMA book".

The main point that I took away from the book was that you can not separate "strength" and "conditioning", as both should actually go hand in hand within a holistic approach to improving performance.

This is a brilliant book, that is extremely informative and easy to read. I highly, highly recommend it!

Stay Strong,
RB

Book Review: The Fungus Link

2011-06-29T12:47:00.000-07:00

This was a book I heard Paul Chek recommend on the Underground Wellness Podcast show, which if you are not subscribed too, you need to subscribe NOW! Do it.....!!

This is a very interesting book by Doug Kaufmann. Kaufmann speaks about the role of fungal infections in human disease and illness, and makes that point that a fungal infection is nearly always in some way part of a chronic illness or allergies. He discusses the role if fungus in arthitis, digestion, respiratory disorders, depression, skin probloms, hearth health, allergies, womens health, and pain.

Kaufmann discusses the need for more doctors to study myocology (the study of fungus). He just like Dr. Hymann, and Dr. Liponis of Ultra-prevention believes the big pharmaceutical companies are destoying our health and are only concerned about keeping people sick for their profits. Healthy people are not profitable for pharmaceutical companies, remember that!! Kaufmann actual states that a lot of antibotics used by well meaning Doctors can indeed infect patients with a fungus. This then in turn can lead to a casade of other seemingly non-related health problems.

Kaufmann closes the book off with his Phase 1 and Phase 2 diet programs to eliminate a fungal infection. Fungus thrive on sugar, so Kaufmanns diet program is very similar to a Paleo type diet. Kaufmann states that for the most part, this diet had cured or at least relieved to a great degree his patients symptoms, and/or allegies.

This is a great book, and yet another I would highly recommed. I will be ordering his Vol 2 & 3 books soon.

Stay Strong,
RB

Book Review: Ultra-Prevention

2011-06-19T11:40:00.000-07:00

This is a book all doctors should read. As it is written by two medical doctors, who have gone against the modern western model of medicine to treat chronic illness and long time health issues. Now in the opening of this book both Dr. Hyman and Liponis do admit that western medicine is excellent in times of acute life or death situations, but as a model for long term health they feel that a lot of things are severely lacking.

The book in broken up into three sections

Part 1: Modern Myths of Medicine
Part 2: The five forces of illness
Part 3: The 6 week Ultra-Prevention Plan

Part 1 would make for some very interesting reading to most lay people. For me I just found myself nodding my head in agreement with what both doc's had to say.

The Myths they dispelled were as follows:

1. Your Doctors know best - The doc's say they dont, and that most are heavily influenced by the pharmaceutical industry.

2.If you have a diagnosis, you know what is wrong with you - They doc's say that this is bullshit! The doc's talk about a man who was diagnosized as having alzheimers disease, who really just had a case of lead and mercury poisoning. The doc's got this gentleman to stop drinking the tap water from his house (as it had a high lead content), and also told him not to eat fish that had been contaminated with mercury. This mans alzheimers disappeared. The man never had it to begin with. He just had the symptoms of alzheimers, but this was not his problem.

3. Drugs Cure disease - The doc's say bullshit yet again. They believe drugs only treat symptoms and not causes, and also believe that drugs designed to treat a certain illness can in fact make you even more ill due to the side effects that it may have. Like taking anti-inflammatory medication for back pain, but ending up with the development of stomach ulcers because of the side effects that this medicaton has on your G.I. track with excessive doses.

4.Your Genes determine your fate - The doc's say there is two types of genes. Genotype - your genetic blueprint. This cant be changed. But then there is a Phenotype. Phenotypes are the genes that are influenced by your diet, lifestyle, activity, enviroment, etc. These can most certainly be changed.

5.Getting old means aging - The doc's say with the proper nutrition plan, lifestyle habits, and mental clarity in place, getting old does not not mean aging. By this they mean just because you get older things like alzheimers, arthitis, and low sex drive do not and should not be accepted as just simply "getting old!"

6. Fat is a four letter word - The doc's dispell all the bullshit that most of us reading this already know about fat. Its not the fat people. Fat is good for you. The doc's are a bit cautious about fat from animal meat, but they dont specify their stance on organic grass fed/finished meet. Conventional meat I would be in full agreement with them. But again for the most part we would all agree with the doc's here.

7. You can get all the vitamins you need from your food - This chapter was the only one that suprised me. But the doc's did make a good arguement for the need and use of certain vitamins. They believe that with the enviroment we live in being so toxic that supplementing with some form of vitamins is probably needed in modern society.

In Part 2 the five forces of illness the doc's discussed were as follows:

1. Malnutrition (Sludge)
2. Impaired Metabolism (Burnout)
3. Inflammation (Heat)
4. Impaired detoxification (Waste)
5. Oxidative Stress (Rust)

Part 3 then discussed the doc's 6 week Ultra-Prevention plan.

Step 1: Remove

1. Clear the sludge
2. Elimanate Waste
3. Remove the rust
4. Cool the heat
5. End the burnout

Step 2: Repair:

1. Repair the digestive system and optimize nutrition
2. Repair and enhance detoxification
3. Repair the Rust: Oil the oxidative stress system
4. Repair immune function and reduce inflammation
5. Repair metabolism

Step 3: Recharge:

1. Restore normal sleep
2. Move your body
3. Stress management
4. Other Ultra-prevention techniques (keep a journal, etc)

Conclusion:

This is a book that I would highly recommend to anyone in the medical, health and fitness, nutrition, or psychology field. A very enjoyable and informative read.

Stay Strong,
RB

Trying to improve speed!

2011-06-12T12:46:00.000-07:00

Ah! God bless their little hearts. With their weight vests, and bungee chords and whatever other gadgets they had.

A group of players the other day who do little to no gym work went out to do a "speed session". You know to get faster and all that jazz ;-)

Little do they know that if you want to get faster you need to get STRONGER first and foremost. And before you can get Stupid strong you better have some level of movement quality!

Speed and moreso improving acceleration as we know from Peter Weylands research is about the FORCE THAT YOU CAN PUT INTO THE GROUND. The STRONGER you are the MORE FORCE you can produce into the ground. Sir Issac Newtons 3rd law - " for ever action, there is an equal and opposite re-action". Good man Issac. Ive always said that your a sound man!

So lads listen up. Put your little gadgets and magic fairy dust aside, and get into the weightroom. You really want to know why you're slow. Its call "a severe case of weakness!" So get strong, AFTER you have the movement quality in place to do so.

So in summary - To improve your speed

1) Improve movement quality to at least the minimum of the industry standard which for me is the FMS
2) Get strong
3) Get more Powerful
4) Work Acceleration Techniques

The End!

Stay Strong,

RB

Concurrent Periodization for Gaelic Games

2011-06-08T13:18:00.000-07:00

Last week one of my athletes asked me when are we going to do a power phase!

A coach she had had previously use to implement the old linear periodization model of Endurance phase, followed by a Hypertrophy phase, follow by a max strength phase, followed by a power phase. Given that this athlete is still a beginner in strength training terms, Im fairly sure that this coach wasnt implementing a block periodization scheme (which is a different kettle of fish), which is for very elite level athletes anyway.

I explained to her that what I implement for the most part with my athletes is a concurrent style of periodization where all qualities (max and sub max strength, power, speed, etc) are always been trained in each phase of training.

The disadvantages of a linear scheme have been well documented by a lot of coaches.

Some are as follows:

1) Only one quality is trained per phase. With this scheme one quaility may improve while others diminish. I say may as it also makes no sense to me that your power will improve with "just a power phase" as your Max strength will be diminishing during this phase. You need to be strong to produce power!

2) Endurance phase at the start. High reps for beginners is stupid in my book.

A concurrent method, or an emphasis concurrent method (basically a modified block periodization scheme for my more advantance athletes) to me is best scheme for dealing with most athletes, particularly team sports like Gaelic Games.

The benefits:

1) All quailites are improved, or a worst maintained while emphasizing one quality.

2) If a new member where to join the team during the season the concurrent model is a fair better system for the athlete to begin with. If we where to use a traditional linear model this athlete would have to start doing taxing hypertrophy work while the rest of the team would be on the power phase. Linear just makes no sense in this situation.

3) The fact that all qualities are being trained also gives you more flexibility with having to change the program on the fly. "Not feeling great today on the olympic lifts. Ok, how about we leave the olympic lift today, and just hit one set on our strength stuff and get out of here."

4) Less Boring!!

Anyway thats all I have to say on this for now. Im off to bed.

Stay Strong,
RB

My Last Weekend with Dr. Chaitow

2011-05-30T12:14:00.000-07:00

As my NMT Diploma nears its end, it was time for our class to spend its final weekend with Dr. Leon Chaitow.

This weekends topic was the European version lower extremity.

On Saturday we covered the basic table assessents for the lower extremity, and than applied MET methods to everything around the thighs.

Sunday was much the same with MET and PR techniques shown for the lower leg. We were also shown some nice joints mobilizations of the ankles and hips using METs.

I spoke to Dr. Chaitow about reading Gray Cooks new book "Movemnet". I would really like to get his opinion on Grays philosphy.

I question the use of table assessents as a main assessment of a patient as opposed to an assessment of movement patterns (FMS, SFMA, Sahrmann). Now some table assessments can come in handy, like in the SFMA breakouts to determine if a problem is a mobility or stability one.

I am a believer in Grays thought process that hypertonic muscles, are primer movers being ask to also be primary stabilizers, as the timing (not strength) efficency of the actually prime stabilizers is off.

Example would be when timing of the deep inner core unit (multifidus, TVA, etc)is off and the body will compensate as a protective mechanism by getting the muscles around the pelvis to become hypertonic in an attempt to keep the spine and pelvis stable.

This is how a stability or motor control issue can make it seem like a person has a mobility or flexibility issue when they do not.

Remember mobility problems are consistent. Stability problems are inconsisent.

I hope Dr.Chaitow will read Grays book soon.

Stay Strong,
RB

Book review: Eat Stop Eat

2011-05-23T00:54:00.000-07:00

I have had this e-book on my laptop for the last year and I finally came around to reading it.

The basic idea behind Eat Stop Eat is to introduce intermittent fasting one to two times, to your weekly eating schedule. Each intermittent fast last a 24h period.

Brad Pilon (author) first dispels the need of constant eating, and points to the fact that the marketing of the food industry has lead us to believe many myths like that fasting is bad for your body and metabolism, because if your fasting, you’re not eating, and if you’re not eating, you’re not buying someone’s food product.

Pilon states that On top of that, 10 billion U.S. dollars per year goes into the advertising and promotion of this food.

I like this quote from the book:

"This is why the food and nutrition industry is willing to suggest many different theories on how to lose weight, as long as it means we continue buying and consuming foods. Think of all the diet suggestions you know. They all rely on the continued intake of food. Eat six small meals a day. Eat high protein. Eat breakfast (It’s the most important meal of the day). Eat cereal. Eat high calcium. Eat whole wheat. Take diet pills. Whatever the recommendation, it always revolves around making sure that the population is continuously consuming food and food supplements.

Pilon states that there is two absolute truths when it comes to nutrition and weight loss.

1)Prolonged caloric restriction is the only proven nutritional method of
weight loss

and

2) Human beings (nutritionally speaking) can only be in one of the following
states: Fed or fasted.

Pilon calls this fed and fasted state, the yin and yang of nutrition. Pilon says that nearly everyone is in a constant fed state. This doesn’t allow us to burn off the food we have already store.

Pilons dispells the belief that fasting is bad for your body (muscle mass) and metabolism, and in fact goes on to show the many health benefits that happen from intermittent fasting. Such as:

•Decreased body fat & body weight
• Maintenance of skeletal muscle mass
• Decreased blood glucose levels
• Decreased insulin levels & increased insulin sensitivity
• Increased lipolysis & fat oxidation
• Increased Uncoupling Protein 3 mRNA
• Increased norepinephrine & epinephrine levels
• Increased Glucagon levels
• Increased growth hormone levels.
• Decreased food related stress

Pilon goes on to say that once you are involved in some from of resistance training at least 2-3 times a week that you will at the very least maintain (if not slightly increase) your muscle mass.

I find this sort e-book to be a very interesting read.

Stay Strong,
RB

Hamstring Re-hab

2011-05-15T05:29:00.000-07:00

19 year old Gaelic Football Player.

Grade 1 hamstring strain picked up in a 1st round senior football championship game.

Athlete had 6 days to be ready for 2nd game.

SFMA -
C F - DN
C Ex - FN
C Ro/F - Right DN, Left DN
MSF - DP
MSE - DN
MSR - FN
SLS - FN
OH - DN

Rehab Protocol

Day 1 - Saturday Afternoon:

Table Treatment:

Stripped Hamstrings
Performed Soft Tissue Release to Hamstrings and Hip Flexors
MET Hamstrings and Hip Flexors

SFMA Corrective Circuit x3:

Mobility: AIS Hamstring x8
Static Stability: Supported Leg Lowering x8
Dynamic Stability: 1 Leg Glute Bridge (Belly breathing emphasis) x5
Dynamic Stability/Pattern: Reaching Single Leg Deadlift x8

Athlete regained MSF (with a slight stiffness still in hamstring), and MSE.

Day 2 - Sunday Evening:

Athlete spent all Saturday evening at home doing SFMA corrective circuit and iced hamstring, and now had a pain free FN MSF pattern, as well as a FN MSE.

Table Treatment:

Same as Day 1

SFMA Corrective Circuit x3:

Same as Day 1

Pitch Work:

Warm Up:
Perform a 10-15 yard stride after every movement, slowly increasing speed of each stride

Knee Hug
Heel to Butt
Overhead Reach Lunge
Spiderman
Inchworm
Backward SLDL Walk
Straight Leg Walk
A-Skip
High Knees
High Heels
Backpedal
Backward Run
Side Skip
Crossover Skip
Crossunder Skip
Carioca
Side Shuffle

2x6 10yard jog into 20yard strides @50%

2x6 10yards straight leg skip into 20yards of strides @50%

Athlete maintained MSF, which indicated that the hamstring had tolerated the workload placed upon it.

Day 3 - Monday Morning:

Athletes FN MSF remained as did MSE. No Pain at all in hamstring.

Table Treatment:

Same as Day 1&2

SFMA Corrective Circuit x3:

Same as Day 1&2

Pitch Work:

After Warm Up

Circuit x2:

Lunge Matrix x5 Each Leg
Linear Bounds x5 Each Leg
Lateral Bounds x5 Each Leg
Linear Hops x5 Each Leg
Medial/Lateral Hops x3 Each Way

2x6 10yard jog into 20yard strides @75%

2x6 10yards straight leg skip into 20yards of strides @75%

Athlete maintained MSF, which indicated that the hamstring had tolerated the workload placed upon it.

His speed of strides also increased from 50-75%. He reported that when taking off he could feel the hamstring a little bit in the first two strides.

Athlete was advised to rest until following evening. Drink plenty water, eat fish, and clean food, and sleep well to all help promote recovery.

Day 4 - Tuesday Evening

Athletes FN MSF remained as did MSE. No Pain at all in hamstring.

Athlete did report a bit of soreness in Glutes from the previous days pitch circuit. A good thing.

Table Treatment:

Same as Day 1,2&3

SFMA Corrective Circuit x3:

Same as Day 1,2&3 - A more focused soft tissue release to area where stiffness in hamstring had been indicated the previous day.

Pitch Work:

After Warm Up

Circuit x2:

Lunge Matrix x5 Each Leg
Linear Bounds x5 Each Leg
Lateral Bounds x5 Each Leg
Linear Hops x5 Each Leg
Medial/Lateral Hops x3 Each Way

2x6 10yard A-Skip into 20yard strides @75%

2x6 10yards straight leg skip into 20yards of strides @75%

2x6 10 yard Linear Accelerations into deceleration @90-95%

2x3 10 yard Linear Acceleration into 5 yard Side Shuffle @ 90-95%

Athlete maintain MSF, which indicated that the hamstring had tolerated the workload placed upon it.

No pain in hamstring during any of the above activities.

Day 5 - Wednesday Evening

Athletes FN MSF remained as did MSE. No Pain at all in hamstring.

Table Treatment:

Same as Day 1,2,3&4

SFMA Corrective Circuit x3:

Same as Day 1,2,3&4

Pitch Work:

After Warm Up

Circuit x2:

Lunge Matrix x5 Each Leg
Linear Bounds x5 Each Leg
Lateral Bounds x5 Each Leg
Linear Hops x5 Each Leg
Medial/Lateral Hops x3 Each Way

2x6 10yard A-Skip into 20yard strides @ 75-85%

2x6 10yards straight leg skip into 20yards of strides @ 75-85%

2x6 10 yard Linear Accelerations into deceleration @100%

2x3 10 yard Linear Acceleration into 5 yard Side Shuffle @100%

Athlete maintain MSF, which indicated that the hamstring had tolerated the workload placed upon it.

No pain in hamstring during any of the above activities.

Day 6 - Thursday Evening Game Day

Athlete had Kinesio tape applied to hamstring before game. Athlete reported to be feelng great.

First Half - Athlete moved extremely well scoring three points (2 from play, 1 free)

Second half - Athlete felt hamstring and had to come off - Crap!!

Athlete reported afterwards that he felt great in first half, and felt that the half interval (where he sat down for 15minutes, and let the hamstring "get cold"), was the undoing of all the work.

So that was a great lesson. Athlete felt if he had done a mini warm up again (to get heat and blood back into hamstring) at half time, he would have been fine.

Thanks for Reading

Stay Strong,
RB

Big fat fiasco

2011-05-07T12:50:00.000-07:00

Thanks to Stephen Bennett for telling me about these videos.

Enjoy! Well unless your Ancel Keyes ;-)

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Stay Strong,
RB

A visit from Strength Coaches Cedric Unholz and Barry Kinsella

2011-05-01T14:27:00.000-07:00

Saturday I was delighted to be visited by my great friend and fellow stength coach/manual thearpist Cedric Unholz, as well as meeting fellow strength coach and Irishman Barry Kinsella for the first time.

Barry is the owner of East Coast Barbell in Bray. A fanastic facility for anyone from the east coast area of the country to go and train.

It was pretty busy at the facility when the guys came, so it was hard to get a proper chat going. But it was still great to see Cedric, and Barrys Donny Shankle impressions were priceless. I will definitely be taking Barry up on his offer to visit East Coast Barbell in the near future.

Stay Strong,
RB

Championship Week Strength Training Sessions - What to do??

2011-04-27T10:42:00.000-07:00

I get asked by a few players about how close to a game is it ok to lift.

Here are my guidelines

All strength work is fair game up to 72 hours before the game.

The day before, morning of, or an hour or so before the game you are allowed to do the following

Roll
Mobiity
Dynamic Warm Up
Low volume Plyos and Med Ball Throws
Low volume Olympic Lift Variation - No more then 12-15 total reps.

Within 48 hours of the game, all upper body work is fine. Just no heavy leg work within 72 hours of the game.

Stay Strong,
RB

Audiobook Review: Why We Get Fat

2011-04-19T02:56:00.001-07:00

This book seems to be a big disscussion within the fitness and nutrition industry at the moment.

My take on the book is that Taubes does make some interesting points, some that I agree with and some that Im not so sure of.

Taubes believes that we dont get fat from overeating, but we overeat because we are getting fat. He believes that obesity is a metobolic disease, not a psychological disorder. He believes also that insulin is the key hormone that than regulates our fat tissue, and keeps us fat.

He believes that exercise will actually make you fatter, as exercise makes you more hungry. Now for the most part I believe he is referring to aerobic type exercise and not so much strength training.

He believes that even the sugar from fruit may drive fat gain.

So basically Taubes believes that everyone should just eat protein, fat, and green plants, veg, nuts and seeds. Fruit may not be a great choice for very overweight people as it will still rise blood sugar, not as much as glucose, but it still will.

My Take

I am a proponent of a lower carb diet for most. In my mind their are essential amino acids and fatty acids, but there are no essential carbs. Also just thinking logically about what we ate as hunter-gathers, diets consisting of more protein, fat, plants, berries, nuts (fat) and seeds, would lead you to believe that we have not been designed to comsume processed carbs, or grains (yet?).

I think the fruit argument is fair. If you are someone looking to get really lean, then maybe limiting fruit with alot of sugar is a good call, or when someone is in the initial stages of a diet. But for the general population I would recommend they all get more fruit into their diet. I guess I would recommend not to have late in the evening, and if so eat it with a protein source to slow its absorption.

I think the exercise argument is something Im not so sure about. Now aerobic exercise is low on the fat loss hierarchy, and from what I understand this is what Taubes is talking about. If he believes that aerobic exercises has little effect on fat loss, than I would say I wouldnt disagree with. But Strength training and interval training to me difinitely can contribute to fat loss. I think Alwyn Cosgroves Results Fitness is living proof of this, along with a lower-carb diet.

All in all I think it is an interesting read/listen, and I would recommend it.

Here are some videos of Taubes discussing some of the his thoughts and opinions from his new book "Why we get Fat".

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Stay Strong,
RB

ACL Re-Hab Phase 1

2011-04-13T01:16:00.000-07:00

16 weeks post operation.

3 day Program. A-B sessions.

A:

Roll

Table stretches

Mobility - Quadruped T-spine rotation, spiderman stretch, ankle mobility, leg swings, reaching single leg deadlift, reverse lunge, lateral lunge, rotational lunge, bodyweight squat.

Dynamic Warm Up - Knee hug, Heel to butt & reach, straight leg walk, backward reaching SLDL, spiderman walk, inchworm, A-skip, knees up, heels up, straight leg skip, backpedal, 1 Arm KB suit case carry.

Plyos - linear bounds 2x6 each leg, linear line hops 2x6 (ACL leg), linear box hops (Good Leg) 2x6

Medball Throws - OH throw 2x10, standing side throw 2x10

Strength and Power:

A1: Hang Clean 3x5
A2: Table Hip Flexor Stretch 2x8

B1: Trap Bar Deadlift 3x5
B2: Incline DB Press 3x8
B3: Plank Row 2x5

C1: BW Split Squat 3x8 (Deload with TRX when ACL leg is the back leg)
C2: 1/2 Curl & Press 3x8
C3: 3PT DB Row 3x8
C4: Side Plank 2x20/30/40secs

D1: TRX Rows 2x12
D2: Push Ups 2x12

B:

Roll

Table stretches

Mobility - Quadruped T-spine rotation, spiderman stretch, ankle mobility, leg swings, reaching single leg deadlift, reverse lunge, lateral lunge, rotational lunge, bodyweight squat.

Dynamic Warm Up - Lateral Skip, Cross-over skip, Cross-under skip, caricoa, lateral shuffle, lateral crawl w/push up x5, 1 Arm KB suit case carry.

Plyos - lateral bounds 2x6 each leg, lateral/medial line hops 2x6 (ACL leg), lateral/medial box hops (Good Leg) 2x6

Medball Throws - Standing Chest Pass 2x10

Agility Drill - 1, 2 shuffle and stick w/ hoops 2x6

Strength and Power:

A1: Hang Clean 3x5
A2: Table Hip Flexor Stretch 2x8

B1: Weight Chin Up 3x5
B2: Box Squat w/ Band at Knees 3x8
B3: FE Plank 2x20/30/40secs

C1: Bench Press 3x5
C2: 1 Arm KB SLDL w/ RNT 3x8
C3: Standing Isometric Pallof Press 2x20/30/40secs each side

D1: TRX Rows 2x12
D2: Single Leg Squats w/RNT 2x8

Stay Strong,

RB

An Interview with Dr.Perry Nickelston

2011-04-03T07:02:00.000-07:00

1. Perry thank for your time. Could you give my readers your background, and how you came to be a Chiropractor?

First, I would like to thank you for the invitation to be a part of your blog. I am honored to share information with your readers. So a little bit about my story huh? Well, it has been an interesting journey for sure. I became a chiropractor later in life after suffering a debilitating back injury. Chiropractic was the only thing that helped me feel better.

I had already graduated college with a degree in political science because I had plans on being an attorney. Imagine that? But, deep in my heart I knew this was not the career path for me. So I decided to go back to college and study all the sciences (chemistry, physics, biology) and become a chiropractor. It’s never too late to pursue your dreams. Thirteen years later and here I am doing what I love.

I have since branched outside of traditional chiropractic to specialize in soft tissue work and movement assessments. Once I began to focus on the muscular and fascial system first, and then integrate that into the spinal/joint component it put all the puzzle pieces together for me. I consider myself a doctor of Integrative Medicine. Meaning, I will use any and all techniques to get a patient well.

It’s not about me, it’s all about the patient. They come first. I never latch onto one paradigm of treatment or therapy. Every therapeutic approach has its benefit. But what you must do is find the system that works for what your ultimate goal is with the client. That is the key! Find a ‘system’ and master it. A system is another way to say ‘principle’. Stay true to a base foundational principle and then find the methodologies that work for you. My principle is functional movement!

2. What, in your opinion, is the biggest problem you see in the chiropractic field?

Chiropractic is definitely a fast growing professional career path. There are more chiropractic schools in the US than ever, and enrollment is at an all time high. There are two problems I see in chiropractic today.

The first is a lack of education in how to run a business. Doctors need to understand that when you graduate from school, it’s not all fun and games. They expect the money and patient’s to start rolling in because they have a degree. WRONG! You gotta put on the entrepreneur and business owner hat after you get that diploma.

Chiropractic is a service business. You are providing a service to people. In order to provide that service you must have a business to operate that service. That involves learning marketing, hiring, training, payroll, customer service, lease negotiation, taxes, etc. This also applies to personal trainers. They are also in the service industry. And unless you want to be an employee the rest of your life, you must learn how to operate a business. There are many talented doctors and trainers that never make it in the profession because they have great hands-on skills, but ZERO business skills.

The second problem I see, and one I may get some flack for, but yet it’s still the truth…is not stepping outside the paradigm of ‘subluxation’ (joint fixation). What do I mean? The medical community gets a lot of criticism for focusing on symptomatic isolation or site of pain treatment. If it hurts here, treat here and all is good. Well, not quite! In the chiropractic community this can happen too. Chiropractors (not all) concentrate solely on the spine and subluxation as the root cause of everything. Adjust (manipulate) the subluxation and the body can heal itself.

Yes, an adjustment can help….however, what about the muscle system, fascial component, movement dysfunction, and movement patterns? All of these areas contribute to spinal fixation or dysfunction. So I would like to see chiropractors embrace other treatment systems. Today, more than ever there is a shift towards this mode of thinking and I am so thrilled to see it. Chiropractic adjustments can be a powerful therapy, and if you combine them with understanding the role of human movement, you are providing so much more service to your patient.

3. Who has had the biggest influence on you as a clinician?

Oh that’s an easy one. Gray Cook. He changed my entire paradigm of how to evaluate, assess, and treat a client. When I started to evaluate the movement systems of the body via the FMS (Functional Movement Screen) and then with the SFMA (Selective Functional Movement Assessment) the medical based model, it changed the way I practice. Gray was the inspiration behind my Stop Chasing Pain brand name and logo. I saw that phrase on a slide presentation while learning the SFMA and it just all clicked for me. It was the one thing I had been searching for to tie all of my integrated therapies together. I have visited him in Danville, VA several times and we have become close friends. I actually trained him on how to use laser therapy. He purchased the same laser I use and now treats all the athletes at his University with the laser. Whatever Gray says, I do! He is my mentor.

Then I got exposed to so many other amazing individuals that have taught me to be a better doctor. Just a partial list of these individuals:

Dr. Mark Cheng
Brett Jones
Lee Burton
Kyle Kiesel
Joe Heiler
Thomas Myers
Joe Dowdell
Nick Tumminello
Coach Robert Dos Remedios
Charlie Weingroff
Mike Boyle
Eric Cressey
Mike Robertson

And the list can go on and on….. The point I stress to everyone is to never stop learning. Stay true to the principles of fitness and therapy by discovering new and better methods.

4. What are you all-time favorite books in the following areas: - Strength Training:

I love all of the books by Mark Verstegen. I have all of his Core Performance series and they were the initial ones that got my mind thinking about training outside of the traditional bodybuilding programs that I had done for over 20 years. I looked good, but could not move! I did his Core Performance routine and it kicked my ass inside and out. That sealed the deal for me.

I also love the Functional Training books by Boyle. Can’t go wrong with Boyle.

- Physical Therapy/Chiropractic/ Rehabilitation: Anatomy Trains by Myers is an amazing book. A must have. Movement by Gray Cook is my all time favorite and the one I reference all the time. I read a part every night before bed to soak up in my brain.

-Nutrition: I love nutrition as it relates to hormones, so I do not actually read many typical nutrition books because they fall really short. I reference one a lot: Natural Hormone Enhancement by Rob Faigin. I also follow Mike Mahler’s work on nutrition. He has some very interesting viewpoints that I happen to agree with. He was a guest on one of my podcasts too that you can hear by clicking here: http://stopchasingpain.podbean.com/

-Business: So many great business books out there, but I highly recommend you subscribe to SUCCESS Magazine. This is jam packed full of business and professional success secrets. Books, audios, videos, podcasts, webinars…it is a win/win of business success and one of the best investments you can ever make.

-Random: I read several books a month and never stop learning. Some of my favorites are Tribes by Seth Godin, Cardio Strength by Coach Dos Remedios, Ultimate You by Joe Dowdell and Brooke Kalanick, and anything by Jim Rohn.

5. Sometimes there seems to be a huge gap between some physical therapists, chiropractors and strength and conditioning coaches. How in your opinion can this gap be bridged?

I think the gap is closer today than ever before. I come across some wicked smart coaches, trainers, and fitness professionals that know more than most doctors about the musculoskeletal system. Go to any Perform Better Summit and you will be blown away at some of the things they cover these days. The gap expands when someone tries to be everything to everyone. You can’t do that. You must become a master at your profession and then refer or consult with others in various fields.

Sure you can learn things from each other, but you can’t blur the lines into what the client needs. If a client is in pain that worsens even when you move them in a non painful pattern during a workout, you need to consult with a medical professional who understands what you do. When a client is out of pain, the medical professional must now refer to a fitness professional who can take the client into movements that will make them better than they were before they got hurt. You just have to stay within your scope of professional services and remember the client is of utmost importance.

6. What is your opinion on the argument that Muscle Energy Techniques safer and just as effective for joint mobilization as High-Velocity Thrusts (HVTs)?

I am what you call a straight forward kind of guy. I will tell ya exactly what I think about things, and this one I gotta disagree on. Keep in mind this is my own personal opinion. Don’t want anyone sending me hate mail on this subject. There are many different techniques to use for mobilization on a joint. But comparing Muscle Energy Techniques to High Velocity mobs is like comparing a jet plane to a single engine plane. They are both planes, they both will get you from point A to point B, but the way you get there is vastly different. There are many benefits to MET. I actually use some in my office, when indicated. However if you have a locked down hip or SI joint that is not moving correctly, you gotta get in there and move some stuff. Plain and simple! As far as safety goes…in the hands of a skilled clinician who understands the proper way to deliver a HVT and the contra-indications for use, there should be no problems. There are different levels of a HVT from level 1-4. You choose a level based on area being treated, acuteness, age, history and several other factors. I use any technique that will get a client well, including MET. I also do laser acupuncture, laser lymphatic massage, and laser kinesiology. If you think something will benefit your client…do it!

7. You are a proponent of laser therapy for the treatment of pain. Could you give my readers a brief summary on what is laser therapy, how it works, and how you integrate it into your treatment methodology?

Oh I love laser therapy. But not just any laser therapy, deep Tissue Class 4 laser therapy. It is different than the Class 3 Cold Laser most people are familiar with who may have tried laser therapy. The difference is in how much power, penetration and dosage the healing light energy is delivered into the tissue. Laser therapy is the ‘secret weapon’ of my treatment program. Here is a basic introduction to how laser therapy helps with pain…

http://www.litecure.com/pages/products/applications?source=top

Laser Therapy or “photobiomodulation”, is the use of specific wavelengths of light to create therapeutic effects. These effects include improved healing time, pain reduction, increased circulation and decreased swelling. The FDA cleared laser therapy in 2002 for clinical use in treating pain. I use it for anything you can imagine…you name it I have seen it. Some examples include: nerve pain, disc herniations, sprains, strains, muscle tears, fractures, burns, wounds, trigger points, myofascial pain syndromes, tendonitis and more. The reason it helps everything is because it regenerates cellular tissue and it does not matter what type of cell. A cell is a cell, they all react to laser light stimulation.

During Laser Therapy, the infrared laser light interacts with tissues at the cellular level, and metabolic activity increases within the cell which improves the transport of nutrients across the cell membrane. This initiates the release of nitric oxide that leads to a cascade of beneficial effects increasing cellular function and health.

During each painless treatment, laser energy increases circulation, drawing water, oxygen, and nutrients to the damaged area. This creates an optimal healing environment that reduces inflammation, swelling, muscle spasms, stiffness, and pain. As the injured area returns to normal, function is restored and pain is relieved.

Laser Therapy is proven to biostimulate tissue repair and growth. The Laser accelerates wound healing, and decreases inflammation, pain, and scar tissue formation. When it comes to pain management, Class IV Laser Therapy is a virtually side effect free and non-addictive treatment that provides dramatic results. Combined with my soft tissue work, movement assessments, and rehab protocols I can help just about anything.

8. Last question, what advice would you give to young coaches getting into the field?

Find a Mentor. Find a Mastermind group to become a part of to guide you. The quickest way to become a success is to follow in the footsteps of someone who has already done it. Reach out to them. If you want to get involved in a certain sport, coaching career, or fitness program do some research and find out who is the top in the area. Reach out to them and ask them questions. Trust me, they are more than willing to help you. Successful people love to help others become successful. A Mastermind group is like minded individuals who will keep you focused and motivated. Stay away from the negative stinkin’ thinkin’ people out there who will squash your dreams.

And second, find a system…a system of program design and core foundational principles you will follow. Don’t try to master everything, master one thing and then add to that skill. As in the immortal words of Bruce Lee, “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” To me that means do one thing really well and you will be more successful.

RB: Perry, thank you so much for your time. Where can my readers find out more about you?

DR. P: I am not hard to find that’s for sure. You can find me via my website at www.stopchasingpain.com and this will link you out to all of my social media content pages. Facebook, Twitter, YouTube, LinkedIn, Podcast Channel and my other Columnist media pages. Lots of things you can find on that website. I am always here to help and answer questions. Feel free to reach out anytime.

Book Review: Movement

2011-03-25T13:57:00.000-07:00

Well I finally finished it!! I am a slow reader.

The book takes a while to kick into life. The first four chapters basically summarise three points, 1) Movement quailty before movement quanity, 2) We need a movement quailty standard, and 3) Just because pain is gone, this doesnt mean you are not dysfunctional.

Chapters 5-8 cover all you need to know about the FMS and SFMA.

Chapters 9-14 are where this book really comes to life. Before I actually started the book this is exactly what Patrick Ward told me and his was right. All the information regarding the corrective strategies from chapter 9-14 is golden!

I highly recommend that every coach, trainer, and thearpist read this book. It is a must have.

Stay Strong,

RB

Am I an expert?

2011-03-17T15:29:00.000-07:00

This is going to the be the most open and honest article that I have written to date. So lets begin with this no bullshit article.

There are many of us blogging these days. There are many of us been seen as experts by some. It is becoming hard to know who listen to, and who's information to trust.

This is my story.

I am now 23 years old, going 24 this year. I started in this field when I was 19, but only really began coaching when I was 20. So I am only in this field 5 years. I am very influenced by Coach Michael Boyle, who is and always will be by mentor, along with Martina McCarthy who was the first strength coach I worked under.

At 19 I did a personal training course for a year through the NTC here is Ireland. After I qualified I got a job in a commerical gym at DCU sports club. I hated every minute of it. I use to have to sneak over to the high performance gym so I could get a chance to talk to Martina about strength and conditioning stuff. These conversions would just about get me through the day!

During my time at DCU I decided to do a manual therapy course through the NTC. This quailified me as a Neuromuscular Thearpist. I am currently completing my Higher Diploma in NMT.

At 21 I was so depressed by the job in the commerical gym that I decided to hand in my notice. To my suprise the management refused it! They said they would keep me on part time in the high performance gym. I accepted.

I stayed another year. There just wasnt enough coaching opportunies to satisfy me. I applied for an internship at MBSC for the summer of 2009, but I was not in luck. But I was offered a fall internship which I grately accepted. The internship was a great coaching experience. When I look back on it now I know I didnt appreciate it as much as I should have. I started in September and came back home in December.

When I got home, I had an idea of what I wanted to do. My local GAA club Na Fianna, whom I played with as a kid and teenager had a 800 square foot facility with reasonably new equipment and no head strength coach to run the place. So I decided to volunntee! From January to April 2010 I helped the players who were interested in strength training for free. All two of them!! Then in April I ask the club commitee if I could start training some clients out of the facility. They said yes.

Slowly my clientele begin to get bigger. I am not going to lie my business knowledge is aweful. In fact it is shamefully bad. I have friends that will atest to this.

In the summer of 2010 I re-habbed the knee of Bernie Finlay who at the time was a high profiled Ladies footballer with Dublin. I re-habbed Bernies knee at no charge. Bernie made it back in time to come on in the All-Ireland semi-final and final. In the semi-final she managed to come on and score a point that turned the game in Dublin's favour. This in turn lead me to getting a job as the strength and conditioning coach for the Dublin senior Ladies this year (2011).

My work was starting to get recongised within the club also. I was approached by a few senior players off the senior football panel in the club to be the strength coach for the whole team, and then the senior hurlers also followed soon after.

So as of now I am the head strength and conditioning coach at Na Fianna GAA club in Glasnevin Dublin Ireland. I am the head strenth and conitioning coach for the senior footballers and hurlers within the club, as well as being the strength and conditioning coach for the Dublin senior ladies football squad, and a few general clients also. So I have about 70 athletes that I train and some who I treat.

I am also a geek. I am always educating myself. I just order $388 worth of books off amazon!! And right now while typing this I am sending pdfs to Patrick Ward, and audios to Coach Boyle. Its 11.15pm on St.Patricks day. I am not out drinking. I in my room trying to make myself better. I am up a 8 tomorrow to train my athletes.

So there is my story so far. So does this make me an expert? No. But it gives me credibility in the internet age. I wrote this because I want people to think to themselves when the read my suff, " Robbie Bourke, I can trust this guy. He trains people. He is in the trenches, just like me. He reads. He listens. He watches. He travels. He attends. He coaches!"

Thanks for Reading.

Stay Strong,
RB

Na Fianna Senior Football Strength Program Phase 4

2011-03-17T11:13:00.000-07:00

Foam Roll
Stretch
Activation
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean (3x1)x4 10secs
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift (3x1)x4 10secs
B2: Incline DB Press - Alternating Grip 3x5
B3: Ab Wheel Roll Outs 2x8

C1: BB Reverse Lunge - Front Foot Elevated 3x5
C2: 3PT DB Row - Neutral Grip 3x5
C3: Standing Isometric Pallof Press w/Split Stance

D1: TRX Face Pulls 2x8
D2: Feet Elevated (weighted with chains)Push Ups 2x8

Day 2:

A1: Hang Clean (3x1)x4 10secs
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up (3x1)x4 10secs
B2: BB RFE Split Squat 3x5
B3: Core: Ab Wheel Roll Out 2x8

C1: Bench Press (3x1)x4 10secs
C2: 2 Arm DB SLDL 3x5
C3: Standing Isometric Pallof Press w/Split Stance

D1: TRX Rows - Neutral Grip 2x8
D2: 1 Leg Shoulder Elevated Hip Lifts 2x8

(3x1)x4 10secs = Cluster sets

Stay Strong,
RB

Back To The Grind Stone!

2011-03-11T02:55:00.000-08:00

Well after a great 8 days back at MBSC, I arrived home yesterday at 5.30am. I didnt do much yesterday. I was pleasantly suprise by how the facility was kept while I was away. I need to thank all the lads and "Pat the Bar Man" for looking after it.

Since coming home My phone has been pretty much non-stop. Good to see I was missed. Even yesterday I trained the great Denise Masterson in my jet-lagged state.

Anyway I Uploaded a boatload of videos up on my channel from my time at MBSC. Cheak them out if you want here

And here are some of the photos from my trip:

Stay Strong,

RB

Do we have to Front Squat to be able to Hang Clean?

2011-03-07T19:24:00.000-08:00

I use the hang clean in most of my athletes programs. In saying this I dont have anyone do front squats! So this begs the question - Do we have to Front Squat to be able to Hang Clean?

I can safely say no! I teach the hang using Glenn Pendlays teaching of the high hang clean. Since incorporating this approach, I have had hugh success in teaching the hang clean all my athletes who use it.

The fact of the matter is you are only going to catch the hang clean in a quarter squat or even less. (*Just to side track for a second, I guess what I really coach is a hang power clean). I see a lot of athletes who cant Front Squat past a certain range because they are restricted in the t-spine, hips, or ankles, but have absolutely no problem executing a hang (power) clean.

The Pendlay approach I have taking is:

Step One: Get the athlete into a clean grip position and get them into a very slight squat. Above a quater squat.

Step Two: Now that you have shown them the finishing position, and made sure that they can easily achieve the position, you teach them the start position with these three easy cues:

- Chest Up
- Wrist Under
- Sit

Step Three: To execute the lift, you now tell you athletes the following three cues

- Jump
- Shrug
- Punch (to punch the elbows up), or just "elbows up".

This is how I have been teaching it for the last 6months with excellent succuss.

So in my opinion and from what I have seen, you do not need to Front Squat if you are only going to hang (power) Clean, or even power clean. But if you decide to do the full lifts, Front Squats will be an absolute nesscessity.

Just some Thoughts,

Stay Strong,
RB

Case Study: Shin Splints

2011-03-02T10:56:00.000-08:00

I wanted to take a moment and discuss the re-hab work I done with a 22 year old gaelic football player with shin splints.

Patrick Ward put up some brilliant Case Studies on his blog a while back, so I decided that I liked his "style" so much that I what copied him!!

1st Session:

I used the SFMA:

Cervical Spine: DN
Upper Extremity Patterns DN
MSF: FN
MSE: DN
MSR: DN
SLS: FN
OHS: DN

I also look at ALSR from the FMS, which was a 1 on both. So it was DN.

Maunal Treatment:

I performed Muscle Energy techniques to the Upper Traps, scalenes, sternocleidomastoid, and Levator Scaplua.

Corrective Exercise:

MSE x3:

Mobility: Muscle Energy Technique for Hip Flexors, and also hamstrings because of ASLR finding (Big Emphasis on Belly Breathing).
Static Stability:: Leg Lowering x8
Integrated Stability: 1 Leg Glute x8 (Very big focus on belly breathing, and short foot posture)
Pattern: 1 Arm 1 Leg KB SLDL x5

Client was asked to perform:

Hip Flexor AIS, Leg Lowering & 1 Leg Glute Bridge at home for MSE.

2nd Session:

Huge improvement in ASLR and MSE, and cervical spine had remained FN since first session.

Upper Extremites and MSR havent made any improvement so a corrective strategy was put together to address that.

MSR x3:

Mobility: Rib Roll x5 (with oral and facial drivers, and big focus on breathing)
Static Stabilty: Reach Roll Lift x5 (big focus on belly breathing at the end range)
Integrated Stability: 1 Arm 1 Leg KB SLDL x5 (Focus on packed shoulder.
Pattern: TRX Row x5 (Slow eccentric)

Client was now ask to also perfrom the following at home.

And Rib Roll, and Reach Roll Lift for MSR.

Session 3:

Cervical Spine: FN
Upper Extremity Patterns FN
MSF: FN
MSE: FN
MSR: FN
SLS: FN
OHS: DN

ASLR and MSE had unreal improvements. ASLR was now a comfortable 3, and ASIS's easily were in front of the hips.

Upper Extremity patterns where now FN, and MSR was also FN.

Clients Over Squat was almost FN but arms were still a little too far forward. His over head squat had made a huge improvement though.

Unfortunelately I didnt get a chance to FMS before the client as he was in a rush, as was I. Sorry guys, I know!

As for his shin splints, the client was playing a lot of football at the time, and didnt remove this "negative" during his rehab. His said his shins were "way better", and were not bothering him as much anymore.

I told him to take a break from football for 3 weeks, and maintain his improvements with the corrective strategies that he had been doing at home. If his does this then all pain should be removed.

Stay Strong,

RB

Back To Boyles

2011-02-28T11:51:00.000-08:00

Tomorrow I am leaving Ultimate Performance for only the secind time since I started up the facility to travel over to Boston to meet up with the guys at MBSC. I haven't seen any of the guys since last June, when I traveled over to the Perform Better Summit in Rhode Island. I am really looking forward to seeing all the guys again, especially "Bunkie"!

I will be sure to take lots of video's and pictures while Im there and I will throw them up on the blog as soon as I can.

Stay Strong,

RB

Becoming the Best Just Got Easier

2011-02-22T05:49:00.000-08:00

If you have ever read my stuff or talked to me in person, you know how important continuing education is for being the best at what you do. The fitness industry is always evolving and the ones that don’t take the time to educate themselves get left behind. This is exactly why I value Mike Boyle’s latest project so highly.

Four months ago Mike Boyle successfully launched BodyByBoyle Online with hundreds of coaches, trainers, athletes, and weekend warriors signing up to help them become the best at what they do. Since then, the service has seen full seminars posted from experts in the field such as Nick Tumminello, Sue Falsone, and soon there will be talks from Chris Frankel from TRX and more!

Just two weeks ago Mike had his 2011 Winter Seminar where he and guest speaker Dan John spoke to over 200 attendees and then took them through two hours of hands on sessions. You didn’t make it? No problem. That is being posted for BBB Online members as well!

Those are just a few of the examples of the educational content on BBB Online. They even film their weekly staff meetings where Mike goes over a wide range of topics and discuss the latest trends in the industry. The F.A.Q. videos with Mike are even better because Mike goes in depth on one subject based on questions submitted by the BBB Online members.

I know I told you about BBB Online when it launched a few months back. But Mike and his staff have listened to the requests from users and potential members. They wanted a web version. Well, they delivered. And guess what, it is even more affordable.

Check out the BodyByBoyle Online relaunch before all of the discounted spots are gone and you are left behind: BodyByBoyle OnLine

Question on ESD for Football Championships in the US

2011-02-20T06:45:00.000-08:00

Robbie,

How would you approach training and conditioning for GAA in the US? Training tends to begin in May with the season starting in June and North American Championships the first week of September. The main problem being developing a program that not only gets the players fit, but also teaches them the necessary skills since most are American born and new to the game. Compounded by the fact that we only has 2 practices a week and games on Sundays. Your help would be greatly appreciated.

Sean.

Week 1-3:
Sean I am presuming you will have 6 weeks from the start of May to the middle of June.

If this was the case I would do a concurrent block of alactic power development with the ball integrated into the drills and finish the sessions with some tempo runs for aerobic development (oxidative work) for the first three weeks.

So a session may look like,

Dynmaic warm up,
Acceleration work - Ball drops
Agility work - work on deceleration, and some planned change of direction drills
Some plyos teach landing and eccentric control

All the above can be drills done at max intensity for 5-10secs, 4-6reps, with 60-120secs rest bewteen reps of the drills depending on how you divide up the groups. This can be done for up to 2-3 sets, and 1-3 series.

Then finish with tempo runs (100 yard run @ 75% with a walk across to the opposite sideline and repeat.

If you have 3 sessions a week for 3 weeks, thats 9 sessions

Every session add an additional 2 tempo runs

Session 1 = 10 runs
Session 2 = 12 runs
Session 3 = 14 runs
Session 4 = 16 runs
Session 5 = 18 runs
Session 6 = 20runs
Session 7 = 22runs
Session 8&9 = Maybe take a deload and only do 10-12runs

Week 4-6:
In Week 4, 5 and 6 now work on alactic capacity, and a lot more ball specific work.

Drills done for 8-15 secs with 45-90secs rest.

Dynmaic warm up,
Acceleration work - Partner chase
Agility work - Mirror Partner, tackling drills
Some plyos - with bounce or continuous, into a reactive drill.

Some ball skills, shooting drills, etc.

And finish with small-side games - 4v4, 5v5, 6v6.

So bewteen week 4,5&6 you should get in about 9 of these sessions.

Or, what you could do is,

Session 1&2: Alactic capacity (just like the session outlined above)
Session 3: Full on Match 15v15
Session 4&5: Alactic capacity
Session 6: Full on Match 15v15
Session 7&8 Alactic Capacity
Session 9: Full on Match 15v15

This should have ye right for your first round of games in June.

Hope this helps Sean?

Stay Strong,

RB

Patience My Friends, Patience!!

2011-02-15T02:35:00.000-08:00

Most of us are impatient. We want things now, not tomorrow, and especially not in a few weeks, or months. Unfortunlately when it comes to getting bigger, stronger , and faster you are going to need patience.

I see it all the time with both athletes and coaches. Athletes in the weight room use too much weight too soon, and coaches get their athletes doing too much too soon. We need to stop being so narrow-sighted, and stop just thinking about the now, and begin to start thinking about the tomorrow.

I tell my guys all the time in the initial phase of strength training, "work your technique, and you will have it for the rest of your life". Then you can start to load yourself and focus on getting bigger, stronger, faster, without having to worry about any risk with regards to technical execution of a particular exercise.

Guys say things like. "n four weeks I want......."FOUR WEEKS mate, how about four YEARS!!

So have some patience with regards to advancing your training. Get brilliant at the basics first. You need to crawl before you walk, and walk before you run.

Now with regards to coaches.

You see, or hear this all the time. "We going to run the shit out of the lads". Really! Thats a great idea. Take a group of lads who move like shit, are a weak as shit, and run them into the ground. Can anyone else get that smell?? Smells like............ INJURIES!

Whats needs to be put in place in a foundation. How many times does it need to be said. But this is how it usually goes:

- Athlete has terrible movement quality.

- Athlete has never been on a well coached and structured strength program. Because of this the athlete ends up doing exercises that only make his or her body more imbalance.

- Enhancing these imbalances makes the athletes movement quality worse again

- The athlete now compensates to accomplish all movement patterns due to poor movement quality, and this can end up making the athlete look de-conditioned. When in fact the issue is a movement quailty issue, and not a conditioning issue.

- Coach nows runs shit out of athlete, but the athlete does not have the movement quality and in turn the durability to withstand the training volume.

- Athlete gets injured

So athletes and coaches I am asking you, have some patience with your training. Get the basics spot on and take it from there.

Stay Strong,
RB

Na Fianna Senior Football Strength Program Phase 3

2011-02-11T01:47:00.000-08:00

Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift 2x5, 1xAMRAP @ 80%
B2: Incline Alternating DB Press - Pronated Grip 3x7
B3: Stability Ball Roll Outs 2x8

C1: BB Reverse Lunge - Front Foot Elevated 3x7
C2: 3PT DB Row 3x7
C3: Standing Isometric Pallof Press

D1: TRX Face Pulls 2x10
D2: Feet Elevated (weighted with chains)Push Ups 2x10

Day 2:

A1: Hang Clean 3x5
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 2x5, 1xAMRAP @ BW
B2: BB RFE Split Squat 3x7
B3: Core: Stability Ball Roll Out 2x8

C1: Bench Press 2x5, 1xAMRAP @ 80%
C2: 2 Arm DB SLDL 3x7
C3: Standing Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x10
D2: 1 Leg Shoulder Elevated Hip Lifts 2x10

AMRAP = As Many Reps As Possible

Stay Strong,
RB

Time to wake up People

2011-02-09T02:08:00.000-08:00

Watch This

Stay Strong,

RB

Energy System Development for GAA

2011-02-04T06:45:00.000-08:00

There seems to be a lot of unknown confusion about how to optimally condition for gaelic games. I hope these two videos help in some way.

I would like to thank David Tenney, Patrick Ward, and TJ Lensch for helping me to understanding this information better.

Part 1

Part 2

Stay Strong,

RB

Try this instead of taking a pill!

2011-01-29T09:47:00.000-08:00

Nutrition:

Drink more water

Eat more fruits and vegtables

Eat lean organic protein scources (Meat, poultry, fish)

Drink less alcohol

For more nutrition information check out the following:

Precision Nutrition

Lyle McDonald

Alan Aragon

Brian St.Pierre

Brad Pilon

Martin Berkhan

Exercise:

Seek out a personal trainer or strength coach with a good reputation. Someone who will not only make you look better, but feel better.

If thats not an option then the next best thing is to check out rescources that can give you quailty training information and program templates

For info check out:
Strengthcoach.com

For Program design:
Check out BodyByBoyle online

Lifestyle:

Meditate! Help ease stress. Stress is a hugh contributor to ill health and disease. Meditation helps to lower stress hormones, blood pressure, anxiety, and helps to elevated feel good hormones.

To find out more benefits check out this link - 100 benefits of meditation

Sleep:
Sleep is the most unrated component to a healthier lifestyle as the following information points out

According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing. Extensive research has been done on the effects of sleep. These studies have consistently shown that sleep plays a vital role in promoting physical health, longevity, and emotional well-being.

This explains why, after a good night's sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease, and even early mortality.

For more information on sleep check out Better-sleep-better-life.com

Stay Strong,

RB

Na Fianna Senior Football Strength Program Phase 2

2011-01-26T04:35:00.000-08:00

Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean 4x3
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Trap Bar Dead Lift 4x3
B2: Incline DB Press - Neutral Grip 3x5
B3: Core: Feet Elevated Plank Row 3x5
B4: Mobility

C1: BB Reverse Lunge 3x5
C2: 3PT DB Row 3x5
C3: Feet Elevated Side Plank

D1: TRX Face Pulls 2x8
D2: Feet Elevated (weighted with chains)Push Ups 2x8

Day 2:

A1: Hang Clean 4x3
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 4x3
B2: BB RFE Split Squat 3x5
B3: Core: Feet Elevated Plank
B4: Mobility

C1: Bench Press 4x3
C2: 2 Arm DB SLDL 3x5
C3: 1/2 Kneeling Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x8
D2: 1 Leg Shoulder Elevated Hip Lifts 2x8

Stay Strong,
RB

Product Review: Training = Rehab, Rehab = Training

2011-01-16T04:15:00.000-08:00

Finally Charlie's DVD arrived!

One word = AWESOME

Charlie is an outstanding presenter. He is going to big huge at perform better. He humour and wit throughout DVD along with all the outstanding information was priceless.

The opening DVD, Charile explains the Joint By Joint briefy, before expanding on the advanced joint by joint, and the core pendulum theory.

Disc 2, Charlie talks about his opinion's on the core, Janda's work, and the importance of PNF patterns.

Disc 3 Charlie talks about the FMS and how it relates to neuro-developmental patterns, and than introduces us to the SFMA.

Disc 4-6 are monsters.

4 - is the SFMA practical, and corrective exercises

5 - Charlie goes over some of Janda's upper, lower, and then rolling corrections

6 - Charlie takes us into the gym, and teaches deadlift, swing, chop & lift, and the get up.

Things I took away:

Charlies Plan:

Charlies whole plan with this DVD set was for the Strength coach and personal trainer to have more tools in their toolbox to fix dysfunctional - non-painful with a client who may have pain, while they are concurrently working with a medical professional who will now have more time to work on whats painful (whether functional or dysfunctional), with the client.

Breathing:

Some things that stood out where breathing a certains points throughout a movement to see if you could "own" the movement.

Your hands are feet:

Charlie believes (along with many others) that at once stage during our evolution we were on all fours. His technique at teaching the push up was not entirely new to me, but it made me realize that I have gotten lasy when coaching this exercise.

Neck Packing:

Again not new to me, as I have heard Charlie speak about this many times. But again like with the push up above, I need to do a better job coaching it.

Hip Flexor Stretch:

I was doing this all wrong. Thanks Charlie for humbling me on this one!!

Oral and Facial drivers:

Again something I have heard Charlie speak about before, and have read about in Chaitow's MET book. Still it was great to see the improvements with some of the movements on the DVDs when these strategies were employed.

A better road map with Pain:

I have only just started to understand the SFMA through Grays new book, and Charlies DVDs. Now I feel like I have a much better roadmap when dealing with pain. I am not a PT (yet), I am an NMT, so I do see people in pain often. The SFMA is in my mind an outstanding model to help guide your plan of action when pain is present. This is something I did not have before. I feel now after reading movement, and watching Charlies DVDs that I have a far superior approach than I have ever had before when pain is present.

Pain - Use SFMA
Treatment - Take away the negative
Corrective - Mobility (if it is needed), lock it in with stability, pattern.

The treatment area is where it can be different. This is where different techniques can be use to try to get the same results (MET, Graston, HVLT, PR, ART, etc).

The corrective exercise component is where a lot of clinicans miss the boat. Even if they do give exercises they are usually isolation ones, and do not "get after" and try and fix a pattern. This is where the FMS, and SFMA corrective strategies rein supreme.

As Gray teaches in Movement, pain maybe gone, but dysfucntion may still be present.

Summary:

This DVD set really put a lot that I had in my head together. This is without question one of the best educational resources I have ever brought. And no I have absolutely so affiliation to this product whatsoever. I just want it to be known that this DVD set is a must have for every strength coach, personl trainer, physical therapist, chiropractor, NMT, osteopath, surgeon, etc.

Charlie Weingroff is the man.

Stay Strong,
RB

A Weekend with Judith Delany

2011-01-11T03:00:00.000-08:00

As I move into the final 10 months of my H Dip NMT program with the NTC, I had the pleasure of be meeting and learning from Judith DeLany this weekend. DeLany is of course the co-author of the Clinical Applications of Neuromuscular Technique with Dr. Chaitow.

This weekends topic was the lower extremity.

Friday 7-10pm

We discussed the anatomy of the thigh,leg, and foot.

Saturday 9-5pm

Saturday we treated the anterior thigh and leg. Judith show us that the anterior fibres of glute medius, and minimus come right around the outer aspect of the ASIS, and underneath TFL. TFL is a lot bigger than I orginally thought also.

Judith also told us that she questions why would we want to try and get the ITB "less tight" by treating it. She believes the ITB is might to be taut to add stability to the knee. She believes that the tenderness experience with the ITB is actually the fibres of the vastus lateralis.

We finished the day we some basic techniques for the lower leg.

Sunday 9-5pm

We treated posterior thigh, leg, and foot. Judith showed us an awesome technique to treat the adductor magnus in a prone position. She taught us to displace the medial hamstrings off the adductor magnus. This according to Judith can really help with pelvic floor issues(as adductors can refer into pelvic floor) and low back issues.

We also treated the posterior leg, and pick up some good techniques for plantaris, and popliteus.

We finished the day with some anatomy, palpation and treatment of the feet.

All in all a very enjoyable weekend.

Stay Strong,

RB

Things I learned in 2010

2011-01-03T07:48:00.000-08:00

1. Anerobic training can actually make you slow! - David Tenney & Patrick Ward

Thanks to David Tenney and Patrick Ward for all their help and information about optimal energy system development for most field and court sports. I learn that most are alactic-aerobic, and that HITT is for the most part, not as necessary as we were lead to believe. Cosgroves pendulum analogy comes to mind.

Tenney went on say (on the strengthcoach podcast) that players who had done alot of HITT were very good at going at 80-85% throughout a whole game, but lacked optimal fitness of the alactic system to continually make very short all out max effort accelerations throughout a game. This is due to their previous conditioning being too anerobic focused, an not enough alactic-aerobic focused.

2. Aerobic training can help get you faster! - Tenney & Ward

Again thanks to the two men above again for helping me to understand the importance of the aerobic system in the recovery period bewteen bouts of alactic work. The stronger the aerobic system the faster you can recovery for you next alactic effort.

3. Hard core and soft core - Gray Cook

I finally grasp this concept, I think

Soft core - reflexive, correct timing

Hard core - conscious, bracing

4. Nothing beats in the trenches experience - Me

This year I started up my own business and facility, and its been a priceless experience.

I have to be honest and say that when I use to hear people say "you can read all the books you want but nothing beats real life in the trenches experience". I used to be like "come on that has to be a bit of an over the top statement." I was wrong.

Sure you do need to know the science, but you sure as hell better know how to put it all into practice and know when and how to adapt it for every indivdual.

As my first mentor in this field (Martina McCarthy) said - "Applied Knowledge is power, not just knowledge!"

Here some clips from 2010 at Ultimate Performance

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5. Sleep is very, very important - Paul Chek

6. Muscle Energy Techniques are very effective - Me (learned for Leon Chaitow)

7. Penedulum Core Theory - Charlie Weingroff

8. Most flexibility issues are motor control problems - Gray Cook

9. Nutrition is extremely indivdual - William Walcott

10. You can get stronger and bigger on a fasting style eating plan - Me

Yes I did this for the last 6 months, and am bigger, stronger and leaner then I ever have been before. But keep number 9 in mind. This works for me. It may not work for you, and could be a disaster for someone else.

11. The female Brain - Louann Brizendine
Great book.

12. Joe DeFrancos Montage is badass - Me

13. Fascia is 10 times more proprioceptive then mucsle - Tom Myers

14. Block Periodization - Vladimir Issurin

Read the book, and watching the DVD helped. Basically high level athletes get to a point where concurrently training all qualities will no longer improve their performance, as they are not getting enough stimulation of any one quality to continue to improve.

They need to start putting more focus on just one quality. The use of training residuals are also a big component of the block periodization model.

15. Glenn Pendlay's teaching of the Hang Clean - Glenn Pendlay

This is so simple. I have been using this technique to teach the hang clean for the past 6 weeks, and I have had unbelievable success! I have had numerous athletes cleaning perfectly after 1 session with Pendlays teaching technique.

16. Remembering a persons name is important - Dale Carnegie

17. Viscerosomatic and somatovisceral dysfunction - Judith DeLany

Viscerosomatic - Organ dysfunction producing pain in soft tissue, or a joint (eg, gallbladder dysfunction can refer pain into the shoulder and mimic frozen shoulder).

somatovisceral - oppossite to above. Soft tissue structure referring pain to a gland or organ that is supplied on the same level segmentally.

There are a number of other relex mechanisms. Chaitow and DeLanys Textbook is worth a look. Also Goggle scholar will have a lot of good infomation.

18. Al Vermeil is one knowledgeable coach! - Me

I was lucky enough to hear him speak at Perform Better in Rhode Island. He seriously knows his stuff. What I also love about Al too is that he has 'live it'. He not knows he shit inside out, but has coach a lot of athletes!

There probably is a lot more things, but right now these are what come to mind.

What did you learn in 2010?

Stay Strong,
RB

Question on Program Rationale

2010-12-29T02:37:00.000-08:00

Hear was a readers question with regards to the Na Fianna Senior Football Strength Program Phase 1

Robbie can you give us more info on this program - hate to sound like a broken record but the context around it is important.
Who are these athletes, what is goal of this phase, etc.

Thanks,
Howard

My reply:

Glad you asked.

The program is for a Gaelic Football team with little experience with a structured strength Program.

I must add that this is still not the same program for everyone. Some will not bench due to shoulder pathologies, and everyone will have different mobility as fillers due to whatever mobility and movement deficiencies need the most work, etc.

The overall goals for this phase are corrections of FMS patterns in the warm up, technique, and general work capacity.

Also the exercise selection in Phase 1 is to prepare the lads for the slightly more advanced variations of phase 2.

Example:

Phase 1: BB RDL - Phase 2 Convential Deadlift
Rational: The hardest part for beginners to learn in the deadlift is how to return the bar to the floor. BB RDL teaches this, as well as a proper hip hinge.

Phase 1: DB/KB Goblet Reverse Lunge - Phase 2: BB Reverse Lunge
Rational: DB/KB Goblet Reverse Lunge teaches proper body position for Phase 2 with the bar

Phase 1: DB/KB Goblet RFE SS - Phase 2: BB RFE SS
Rational: DB/KB Goblet RFE SS teaches proper body position for Phase 2 with the bar.

With beginners I like to use a accummulation, intensification periodization scheme.

4 weeks - higher volume/ slighter lower intensity
4 weeks - lower volume/ higher intensity

With more adavnced guys. I like a block style approach or a modified concurrent where one quality is emphasized and others are maintained. But most people I train just need to move better and get stronger.

Robbie

Stay Strong,

RB

Happy Christmas!

2010-12-25T03:53:00.000-08:00

Happy Christmas to all readers of this blog,and also a happy christmas to all who have the same love and passion for the iron game. May you have a great day with your loved ones and a peaceful New Year.

Christmas wouldn't be christmas without some early morning strongman training!!

At 10 this morning myself, Tomas Brady, and Joey Boland went to the club to earn our christmas feeding!!

A: Farmer Walks - 5mins (non stop, you go, I go format between the 3 of us)
B: Prowler Sprints - 5mins (non stop, you go, I go format between the 3 of us)
C: Log Press: 30secs on/ 30secs off - 5mins
D: KB Swings: 30secs on/ 30secs off - 5mins
E: MB Slams: 30secs on/ 30secs off - 5mins

For Station C,D, and E, we would stay at one station each for the 5mins and then switch to another station for 5mins, and then the last one for 5mins. Working for 30secs/ and resting for 30secs.

Example:

Round 1:
C: Robbie - 30secs on/ 30secs off - 5mins
D: Brady - 30secs on/ 30secs off - 5mins
E: Joey - 30secs on/ 30secs off - 5mins

Round 2:
C: Joey - 30secs on/ 30secs off - 5mins
D: Robbie - 30secs on/ 30secs off - 5mins
E: Brady - 30secs on/ 30secs off - 5mins

Round 3:
You get the point!

Total session time: 30mins (5mins for warm up)

Fun Times........

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Stay Strong,

RB

So You Want To Be a Strength & Conditioning Coach

2010-12-23T02:46:00.000-08:00

Well Im here to offer some help.

1. Read:

Boring I know. But its so true. Books, Blogs (Free), Websites (most are free).

2. Read:

Yes its this important.

3. Listen:

Download everything you can find that is related to our field and listen to it. Podcasts are FREE

4. Watch:
DVDs, Webinars, etc.

5. Attend:
Semianrs.

6. Get an internship:

For my Irish and UK friends I advise going to the US. MBSC, Cressey Performace, Athletes Performance, Train 4 the Game. This will give so much from a coaching and personal development standpont that the experience will be priceless.

7. Coach:

Coach!! You need to coach. Theory is one thing. Putting it into practice is another thing all together. Volunteer if you have too. But get your hours in. What started as a volunteer role for me ending up being the beginning of my business, when I got back from MBSC.

8. Don't be afraid to make mistakes:

Nothing will ever be perfect. Remember you wont know until you try.

9. First Learn all the Rules then break them (if you want:-)

By this I mean, you need to get to a stage where you have a decent understanding of basic concepts, theories, and ideas, to start to form YOUR OWN OPINION. Please DO NOT be afraid to think for yourself.

10. Interact:

Don't be afraid to connect with other coaches. Most are very willing to email you, or talk on skype. I have made some great friends, and mentors who help me to be a better coach everyday.

11. Seek out the best in the industry:

Make it your business to get to know the Mike Boyles, Eric Cresseys, Charlie Weingroffs, Patrick Wards of this world. If you want to be the best you need to learn from and get to know the best.

12. Repeat 1-4 everyday!

Stay Strong,

RB

Na Fianna Senior Football Strength Program Phase 1

2010-12-22T03:01:00.000-08:00

The following is the Na Fianna Senior Football Strength and Conditioning Program Phase 1

Foam Roll
Stretch - (replaced by FMS Correction if needed)
Activation - (replaced by FMS Correction if needed)
Mobility
Dynamic Warm Up (Linear Day 1, Multidirectional day 2)
Plyos(Linear Day 1, Multidirectional day 2)
Med Ball Throws

Day 1:

A1: Hang Clean technique (Using Glenn Plenday's teching style of the high hang clean. Very Effective)
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: BB RDL 3x5 (In Phase 1 I like to teach people to be able to lower the bar properly, and how to hip hinge)
B2: Incline DB Press - Neutral Grip 3x8
B3: Core: Plank Row 2x5
B4: Mobility

C1: DB Goblet Reverse Lunge 3x8 (Goblet teaches to chest chest up. Phase 2 will be with a bar)
C2: 3PT DB Row 3x8 (reforces hip hinge)
C3: Side Plank progression

D1: TRX Face Pulls 2x12
D2: Push Ups 2x12 (I like to always have a push up in the program)

Day 2:

A1: Hang Clean technique (Using Glenn Plenday's teching style of the high hang clean. Very Effective)
A2: Mobility exercise which maybe needed by the individual (ie, t-spine, etc)

B1: Chin Up 3x5
B2: DB/KB Goblet RFE Split Squat 3x8
B3: Core: Plank Progression
B4: Mobility

C1: Bench Press 3x5
C2: 1 Arm DB/KB SLDL 3x8
C3: Tall Kneeling Isometric Pallof Press

D1: TRX Rows - Neutral Grip 2x12
D2: 2 Leg Shoulder Elevated Hip Lifts 2x12

Stay Strong,
RB

Dry Needling Course

2010-12-15T01:47:00.000-08:00

Dr.Joe Donnelly, Me, and Chris Alejandro

Sorry for not be very productive on the blog. Things are busy at UP.

Last weekend (Dec 5-6), I completed my National Qualification in Trigger Point Dry Needling the course was held by the National Training Centre (NTC). I would highly recommend any Neuromuscular Therapy (NMT) and Dry Needling course by the NTC.

The course was run over two weekends. Our course instructors were John Sharkey, Chris Alejandro, and Dr. Joe Donnelly from Alanta in US. All were very helpful throughout the course.

Dr. Joe and I discussed about Gray Cooks work, and about him (Dr Joe) meeting and studing with Dr. Janda, and Karl Lewit. Joe also had a close relationship with David Simons, co-author of the myofascial pain and dysfucnction textbooks with Dr. Travell.

Overall a great 4 days of learning. I would like to thank the NTC for their excellent course standards, and also to my friends from the course who were great craic throughout the entire course!

Stay Strong,
RB

Conditioning on Stationary Bikes: Pros and Cons

2010-12-06T02:47:00.000-08:00

I often get the question from some of my GAA players, "what do you think of spin, or doing some conditioning on a bike?". Well I am about to give you my definitive answers here. Keep in mind I am talking about conditioning on stationary bikes for field and court athletes

Cons:
1. Cycling is very anterior chain (quad) dominant: Most athletes are anterior chain dominant. By this I mean they overuse their quads, and underuse their glutes and the hamstrings (posterior chain). Conditioning on a bike feeds this imbalance even more.

2. No acceleration, deceleration, or change of direction (COD): In sports like hurling and football acceleration, deceleration and COD are very important aspects of the sport. Acceleration is all about being able to apply force into the ground. Deceleration is about having great eccentric control of your body, especially on one limb, while COD is also about eccentric control and then being able to rapaidly apply force back into the ground to change direction. Being on a stationary bike does nothing to improve these very important aspects. Someone can argue that I am talking about the speed, and agility portion of training, but even in the conditioning segment I would prefer a field/court athlete to be on their feet, having to deal with these forces as they fatigue. As we know injury risks are higher with fatigue!

3. Hip Flexors: Do we really need to shorten the hip flexors anymore than we already do with all the sitting we do nowadays? I think no.

4. Kyphotic Posture (Rounded Shoulders): Similar to the comment to the hip flexors above, do we really want to bring our spines into more poor posture. Don't we get enough as it is already. Ok you can make arguments for the airdyne, but I am making the argument against your typical stationary/spin bike.

5. Low transfer: The transfer of conditioning on a bike to improve your on-field conditioning is low. What we use to believe before was that if we can improve the strength & conditioning of our cardio-respiratory system by any means (running, cycling, etc) then our conditioning levels in all activities should improve. What we failed to realize though is that there also needs to be a cellular adaptation to the muscles also, as well as the cardio-respiratory system. This is why on a bike Lance Armstrong is the most conditioned human in the world, but in the New York City marathon he was why back at the end of the field. This is becacuse he has made the cellular adaptations (mitochondria, capillaries, myogoblin, hemogoblin) in the muscle tissues and blood when cycling, but not when he is on two feet running.

Ok now for the Pros

Pros:
1. Injuries: Anybody coming back from some joint or lower extremity injury, the bike may have some role to play in the initial stages. In fact I have heard Dan Pfaff talk about how his has used bikes to still get some training effect for his sprinters with a broken bone in their foot or a lower extremity issue. This may seem to fly in the face of what I just stated above about transfer, but Pfaff is using a specialized bike that manages to get his athletes in positions similar to those that are encounter in sprinting. Also he states his volumes is a lot higher on the bikes due to there being no ground forces. Keep in mind also that Pfaff calls this a serious Plan B!

2. Variety: OK. I know you're like WTF. I am contradicting myself again. But you need to remember I am answering the average athlete who is not on a well designed strength & conditioning program, has shitty posture, and has poor acceleration, deceleration, and COD capabilities. But for a well trained athlete who is concurrently training all these qualities that I have mention, some conditioning on the bike will be a welcome change. This is why I think conditioning on the airdynes at MBSC is ok, as the athletes are working on their posterior chain, their hip mobility/flexibility, their acceleration, deceleration, COD, etc.

3. Recovery: Low impact, and requires little mental attention. For recovery it is a tool in the toolbox.

So there you have my opinions on conditioning for field/court athletes on a stationary bike. Hope you find it somewhat useful??

Stay Strong,

RB

Chin Up & Pull Up Grip Variations

2010-11-29T09:14:00.001-08:00

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Stay Strong,

RB

Ultimate Performance Montage

2010-11-22T02:15:00.000-08:00

One Of my favourite youtube videos is Joe DeFrancos Montage. So I decided if DeFranco can make an awesome montage, so can I! Well one of mates really made, but you know what I mean.

I just want to say a big thanks to all the great guys and gals who I have been training all year. You are a great group to work with.

Enjoy,

RB

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DB Complex Warm Up

2010-11-18T02:18:00.000-08:00

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Here is a dumbbell complex warm up that I used with some of my guys. I use this as a warm up, but it can also be used for conditioning as a finisher. When using it as a warm I will place mobility drills in bewteen the rest intervals of the complexes as fillers.

DB Comlex:
2 Arm DB Bent Over Row x5
2 Arm DB SLDL x5 (Each Leg)
2 Arm DB Curl & Press x5
2 Arm DB Reverse Lunge x5 (Each Leg)
1 Arm DB Snatch x5 (Each Arm)
DB Goblet Squat x5

Mobility 1 x1:
Wall Slides x10
Ankle Mobility x10
Leg Swings x10

Repeat Complex x1

Mobility 2 x1:
Push Ups x10 (not mobility, but I like to keep a push in the warm up)
Quadruped T-Spine Rotations x10
Spiderman Stretch x5

Repeat Complex x1

Mobility 3:
Alternating Lunge Martix x5 Each Leg

Done!

Stay Strong,
RB

An Interview with Mike Guadango (aka. The Asshole)

2010-11-14T12:18:00.000-08:00

1. Mike thank for your time. Could you give my readers your background, and how you came to be a strength and conditioning coach?

Growing up I was always active but always hurt. Because of this, I spent a lot of time in physical therapy and the chiropractor. Once I started using both of them, obviously I started noticing a difference. And to top it off, I was ALWAYS a HUGEEE Sly and Arnold fan growing up. Always being the smallest kid in class made me admire the biggest dudes there were haha.

Years later…

I like lifting and training so why the f*ck not? I now have a BS in Exercise Science with a concentration in Exercise Physiology, I’ve been with Joe DeFranco for about 7 years and been working for him for about a year and a half. I’ve also studied under James “The Thinker” Smith and Buddy “The Legend” Morris out of Pittsburgh.

2. What, in your opinion, is the biggest problem you see in the strength and conditioning industry?

I’m not one to really bitch about the problems with “society” and shit like that. But I guess my biggest problem would be how any dick can be a “trainer” and claim to know more than the next one just because they’ve read a few books and maybe even have their CSCS. This is a bullshit cert FYI. Some people actually need to dumb themselves down in order to get it.

Needs to get with the Times!!!!!!!!!!

3. You recently release a quality nutrition bar, FOCUS FOOD for training. Could you give my readers some insight into why you felt the need to produce your very own bar?
(no comment)

4. Apart from Joe D, who has had the biggest influence on you as a coach?
I’d honestly have to say “The Thinker” is. During my time at Pitt, he really worked with me and took me “under his wing” or as we jokingly say, “gave me the red pill.” He exposed all the problems with my way of thinking without telling me how stupid I really was haha.

Don’t get me wrong, I f*ckin’ LOVEEE Buddy Morris. In fact, I got VERY close with him. He’s like my twin, only older, bigger, and he might be a bigger asshole than I am. But I think James really influenced me to change my mind set about things more than anyone.

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5. What are you all-time favourite books in the following areas:
- Strength Training: Supertraining (Still working on getting through ALL of it haha…I think we all are!)

- Physical Therapy Rehabilitation: You know, I can’t say that I’ve read entire books with PT, I kind of take what I need out of them and continue to reference back to them.

-Nutrition: Metabolic Typing Diet and Eat Right 4 Your Type have some pretty interesting stuff in it. They’ve got their ups and downs.

-Business: I don’t worry about business stuff. That’s not my gig.

-Random: When I was younger I read the book Jonathon Livingston Segal. And at that time I was battling injuries. Much like anything else, my situation twisted it to be about things that I needed. It made me feel like I could accomplish anything if I just put my mind to it. In a way, it helped give me the work ethic I have now.

6. What would be the single most important advice on nutrition that you could give someone?

Just because something works(ed) for someone else doesn’t mean it’s going to work for you. Everyone is different; everyone has their own way of responding and evolving to virtually every single stimulus. This is what makes us individuals.

7. You are a fairly high level baseball player also. How much do you feel strength training has contributed to your baseball performance? Also what areas are the most important for a baseball player to work on in terms of strength training in your opinion?

Without my training, I wouldn’t have done half the things I did. It definitely was a reason I had such a good collegiate career. Speed, power and velocity all went up due to my strength training regimen.

Since baseball players are orthopaedic f*ucking messes it’s necessary that they’re properly maintained from a prehab/rehab standpoint, before, during and after training. Otherwise, there’s no point in training at all.

8. Could you give my readers a basic summary of what your methodology on strength training is (eg. how do you assess, design, and periodize programs)?

Haha there’s no short way to answer this question without being vague.

I assess by analysing general movement patterns for any biomechanical issues. And the design of the program is determined through that.

Assuming there are none, then time frame, availability, dedication and money (unfortunately) must be discussed.

I will write programs accordingly. Like I said earlier, every athlete/person is different. For me to give different people the same blue print would be completely irresponsible. Each person requires different needs. Sorry for completely dodging that question but I wasn’t about to give you a 10page f*cking answer haha.

9. If you could choose one exercise and on exercise only, what would it be and why?

Squats. Wanna get someone strong? Put some heavy sh*t on their back and squat it. Wanna get someone tough? Make em squat it for high f*cking reps!

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10. Last question, what advice would you give to young coaches getting into the field?

As Thinker says, “Be a sceptic.” Form your own opinion. Cuz as you know, there are wayyyy more sh*tty people out there than there are good.

RB: Mike, thank you so much for your time. Where can my readers find out more about you and any projects you may have coming up in the near future?

MG: I’m actually starting my own website:

http://www.freakstrength.com/

Another great video from Teds Talk

2010-11-07T09:27:00.000-08:00

Alan Russell on regenerating our bodies

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Stay Strong,
RB

Can we eat to starve cancer?

2010-10-30T09:48:00.000-07:00

Here is a great talk on some new techniques to treat cancer, and also about some of the best foods to eat to defend yourself against cancer.

Stay Strong,
RB

This is for "BUNKIE"

2010-10-23T08:51:00.000-07:00

Today was my Testing day, or as Eric Cresseys calls it Moving day.

I have put a solid ten months of strength training in this year. I experimented with Joe DeFrancos Westside for Skinny bastards for 12 weeks at the start of the year and have to say I made big gains. Then experimented with Wendlers 531 for 12 weeks, and the last 12 I experimented with self designed program influenced by Eric Cresseys Maximum Strength.

So, you guys are still probably wondering about the title. Who is "BUNKIE". Bunkie is Steve Bunker, a strength and conditioning coach at Mike Boyle Strength and Conditioning. He runs Mikes second facility at North Androver, MA. Think about the coolest guy in the world that you know, and that is who Steve is.

When I interned at MBSC, Steve looked after me from day one. He bought me a bicycle, so I would not have to walk to the facility. He also had me over for thanks giving dinner with his family.

Last June of this year, me, Cedric Unholz, and another friend of mine Stephen Bennett tavelled to Rhode Island to the Perform Better Summit. Who do you think gave us housing, food, and transport over those few days in Boston. Thats right, Bunkie. To put into words what Bunkie did for the three of us that week would not do him and his family justice.

So, I dedicated my testing day today to Bunkie. His passion for strength training, powerlifting, and his family is an inspiration. He is the reason I wanted to be stronger. When I was over last June Steve was preparing fro a meet, and we all went to North Androver to do a lift. Steve's two sons Drew, and Craig came is well to lift. I was so envious of Drew, and Craig. I would love to be able to go to the gym to lift with my father.

Steve walks the walk. His trains hard, eats well, gets to bed early, is up a the crack of dawn to train athletes and clients, and makes his family his number one priority.

These lifts are for you Bunkie:

190kg Deadlift

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145Kg Squat

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40kg Chin Up x 2

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I also tested my bench and got 107.5kg but the camera died!

Stay Strong,

RB

My Stroke of Insight

2010-10-20T11:36:00.000-07:00

My classmate on my NMT course Bre O'Connell mention this video to me. It really is an amazing and brilliant story about neuroanatomist Jill Bolte Taylor's experience of her very on stroke . Its only 20mins, so when you get the chance watch it.

Enjoy,

RB

My Stroke of Insight

Super-sets. Tri-Sets, Quad-Sets, Straight sets,Energy Systems, and my thoughts

2010-10-12T14:57:00.000-07:00

Do you pair your Main Lifts all of the time, some of the time or never? Why? Why not?

I had a great discussion with Patrick Ward (who is starting to become a mentor), and with my good friend Cedric Unholz. We got onto the topic on the alactic system for strength and power athletes.

The alactic system as we know is our ATP CP system. It is used for all out maximum efforts in strength, power, and speed. Depending on who you read this system only has a life of 7-10secs, before it starts to ask for help from the anerobic system. It then takes depending on who you read again 3 or more minutes for it to replenish fully. If we want it fully replenhished?

In thinking then of programming super-sets, tri-sets, and quad-sets for strength and power athtletes, does it make sense? Now for the discussion I am only talking about the programming of Main Lifts here. I think yes and no.

If we think about the energy systems use throughout a match (eg. hurling, football, soccer), we know that we get a contribution of all three systems throughout the entire match. I think sports like the above would fall under the alactic-aerobic caterogies.

So in this line of thought I ask the question again do super-sets, tri-sets, and quad-sets make sense when training the big lifts.

What would make more sense:

Eample 1:
A1: Deadlift 5x1 @ 90% - alactic
A2: Bench 5x1 @ 90% - alactic
A3: Mobility - active recovery - aerobic

Example 2:
A1: Deadlift 5x1 @90% - alactic
A2: Push Ups 4 x12 - anerobic
A3: Mobility - active recovery - aerobic

Example 3:
A1: Deadlift 5x1 @ 90%
A2: Mobility - active recovery - aerobic

Eample 4:
A1: Deadlift 5x1 @ 90% - alactic
A2: Mobility - active recovery - aerobic
A3: Bench 5x1 @ 90% - alactic

Example 5:
A1: Deadlift 5x1 @90% - alactic
A2: Mobility - active recovery - aerobic
A3: Push Ups 4 x12 - anerobic

I think they all make sense.

Lets like at each example more closely:

Example 1:
In this example we have to alactic lifts back-back. I dont really think there is anything wrong here with this example. My only question would be is one lift taking away from the other as the intensity that they are being performed at is pretty high. I don't this model would work well for a powerlifter, as I do feel that one lift may take away from the other. I would say there maybe some gobal fatigue going from a heavy deadlift to a heavy bench. But how much of a difference??

Example 2:
I think this example also works well, and when looking at the energy systems involved it looks like a good model for a field/court player as all three energy systems are worked. Again my only question would be is our lower body main lift (alactic system work) being compromised by the gobal fatigue of the upper body assistance work (anerobic system work). This brings another question tough. Do we want some fatigue going into are next set of Deadlifts? This would seem to replicate the energy demands on the field and court and would seem to make sense in that regard.

Example 3:
This is just pure alctic development. One Max effort and relax. This method is ideal for powerlifters, olympic lifts, and a lot of track and field events were one all out effort is required. I think this can a have a lot of benefit to a field and court athlete to when you are in a phase where you are really trying to emphasis power/speed/stength/alactic processes. A model I actully like is cleans 1 rep every 60-90secs for field/court players

Example 4:
I think would make more sense then example one as there is a recovery period between both efforts I think model would work fine. But is there still some negative effect one from lift to the other? Does the difference really matter if we are talking about field/court athletes and not powerlifters etc.

Example 5:
I really like this model for a field and court athlete. I this reflects the demands of the biochemistry of field and court sports very well.

When I listen to Dan Pfaff he talks about always trying stimulate the similar biochemical processes in the weight room that will carry over to the sport. Thats way I think it is important for us to consider these concepts.

I think also it depends on what time of year we are taking about. Patrick brought up the point that in the one phase tri-sets, quad-sets are useful for building work capacity if that is the goal, where as in another phase, straight sets with some active low intensity rest is what we would do to refine those alactic strength and power qualities.

This is just some thoughts to chew on. I dont think there is an all out right or wrong way. I agree with Patrick that there is an optimally way depending on what time of year and phase you are in.

As always people,

Stay Strong,

RB

The Ultimate Strength and Conditioning Resource

2010-10-06T07:40:00.000-07:00

The day has finally come and BodyByBoyle Online is live!

BodyByBoyle Online has been in development for almost a year, and
trust me, it will be well worth the wait.

BodyByBoyle Online

What is BodyByBoyle Online?

Simply put, it is everything you need to become a great
athlete, trainer, or strength coach. Here is a quick breakdown of
some of the incredible features at BBB Online.

1. An Extensive Program Database: BBB Online includes 12-months
worth of programs at launch. Included are the same programs Mike
Boyle uses with his elite athletes, rehab programs for the low
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2. The Most Complete Exercise Video Library Ever Created: At
launch BBB Online has over 280 exercise videos. EVERY movement
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3. An Educational Database That Will Give You the Knowledge to Be
The Best Athlete, Trainer, or Strength Coach Around: BBB Online
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meetings at MBSC. Some weeks you may get over 60 minutes of video
just from the staff meeting. That is like a mini-seminar! And the
guys at BBB Online will be taking requests, so if you want to
hear Mike talk about (insert subject here), all you need to do is e-mail them
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Those features are just the tip of the ice burg, the BBB Online membership
also includes a revolutionary piece of software that will make
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The best part about BBB Online, is that you will be in heaven if you
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An Interview with Mladen Jovanović

2010-10-06T01:07:00.000-07:00

Mladen Jovanović

1. Mladen thank for your time. Could you give my readers your background, and how you came to be a strength and conditioning coach?

First of all, thank you for the interview Robbie. It makes me really proud that there are people that are interested in what I do, say and think.

In short, I decided to enter the Faculty of Sports and Physical Education at University of Belgrade, Serbia after I did years of computer programming and after I finished Technical High School in Pula, Croatia. I wanted a 180 degree turn. Somehow, I was always kind an athletic, but I never pursued athletic career in any sport, mostly for the fact that I got my glasses at age of 12 or 13. I had, and I still have huge interest in martial arts, although weightlifting and strength training in general are catching up lately. I am still trying to find out what motivated me to do a jump from IT to coaching. I guess I always wanted to see people improve and I always wanted to understand what are the factors and causes of being really good at something. Having a good background in problem solving while being a young programmer and being athletic for some reason strange to me and without any real in-depth specific knowledge of any sport in particular (both about-sport and in-sport), I decided that more ‘general’ career of strength and conditioning coach is right for me. Since we lacked a strength and conditioning program at my Faculty, couple of us students at the time started collecting signatures and interests and demanding such a program. Finally, the Faculty opened the strength and conditioning program. Since we were among the first students to enter it and also a generation of students that was there during changing times at the Faculty, the strength and conditioning program was a disaster.

Then I decided that in order to learn I need to trust myself in acquiring the knowledge and not wait for the knowledge to be served to my table. I decided to learn English and read all the books I could get my hands on (and back at that time, ordering books and DVDs from USA was really complex and expensive). The first ones I read were “Life Science Physics” and “Neuromechanics of human movements” by Enoka . The former is an old book on mechanics and physics in general for students of biology, medicine and life sciences in general. I read it with the glossary and it was painful. But, those particular books gave me a lot of scientific background and I started learning English. I remember reading “Low Back Disorders” by Stuart McGill, in which he referenced “Supertraining” by late Mel Siff. I somehow acquired a copy of Supertraining and started lifting while reading it. I guess the book imprinted a critical thinking in me, although it wasn’t a very practical book. Afterwards I started reading everything and practicing on my own and with other students and friends. I remember entering late Charlie Francis’ forum by a recommendation of my really good friend Jovan Buha and the rest is history. As I already mentioned, getting books and DVDs to Serbia was really problematic, so couple of coaches sent me their material for free, and I just wanted to say thanks because they helped me a lot. Some of them include Charlie Francis, Mike Boyle, Tim Noakes and Martin Rooney. I have also got a free copy of the new book by Keith Davids and I wanted to thank him one more time using this opportunity.

That was about theory. My first practical experience came with Partizan Basketball Club. I was doing an internship with cadet’s part of the club while still studying . Our supervisor was Professor Vladimir Koprivica, a former student of the legendary Dr. Leonid Matveyev, who did his best to educate the “lost” students from the strength and conditioning department.
My first professional job was a head strength and conditioning coach for Football Club RAD from Belgrade. That was a real awakening from student dreams. Afterwards I went to tennis, soccer again and finally volleyball where I was working with some of the best volleyball players in the world, one of whom was famous Serbian volleyball player Vladimir Grbić who is my very close friend and was actually my boss during the last season in volleyball club Klek from Zrenjanin, Serbia.

I am currently residing in Cambridge, MA after I finished my summer internship at Mike Boyle Strength and Conditioning facility in Woburn, MA.

2. What, in your opinion, is the biggest problem you see in the strength and conditioning industry?

First, it is the name. This is not an industry.

Second, it is the ideological dogmatic methodology, where everyone is jumping from band wagons every couple of years. German philosopher Hegel explained this by thesis-antithesis-synthesis triad. There is nothing new under the Sun and some methods are known from since Ancient Greece and longer. So, instead of trying to sell certain method or new exercise or coaching gimmick, strength and conditioning coaches should spend more time understanding the context under which certain methods, loads and exercises produce results for a specific individual under specific circumstances. Don’t get me wrong, there is nothing bad in trying to make a living, but I guess we are doing it in a very superficial and a wrong way. Instead of being fascinated with *new* methods, revolutionary exercises and gimmicks, one should try to see the big picture and don’t get lost in the details. We are working with people (says a guy who spend a lot of time programming), and trying to understand them and their motivation, goals and circumstances, developing your own coaching philosophy and personal skills can yield more results than getting TRX, kettlebell or whatever certification.

Third, it depends on the country and sport I guess. Certain environmental constraints, like culture, economics and politics can have great impact on overall sporting problems including strength and conditioning.

And as a side note, I was just talking with my roommate and friend Cem Kantarci, a wise Turkish guy and my common-sense advisor, about the curse of strength and conditioning. The curse is very simple: we, strength and conditioning coaches, or the term I love more – physical preparation specialists, are not stand-alone coaches. We need to be part of the coaching staff. We need to have huge general knowledge about all aspects of sporting preparation and specific knowledge in physical preparation, but our work is only being assistant and advisor (unless you train personal clients). We are always going to be ‘second’ and we are always going to work in the shadow of the head coach. Thus, a great deal in being a good physical preparation specialist is having a good coaching staff environment and being a part of really good coaching team. For being unable to be the “main man”, strength and conditioning coaches bitch about how important we are and stuff. Well, we are not and that is the curse. I wish one day I become a head coach in one sport so I could make all the decisions and stuff, but till then we need to suck it up, improve our communication skills and accept our multi-disciplinary role and stop selling gimmicks to show the world how smart and important we are, because we are not.

3. You are a very well read individual on periodization for strength training and conditioning. What in your opinion is the optimal periodization scheme for an experience field or court player?

There is none. It depends on the three constraints: athlete level, goals and context. People are forgetting about the importance of the context and trying to analyze certain methods taken out of it. This is why I said it is more important to understand those constraints and the solutions they demand, than trying to say what better or worse method is taken out of context. For sure, every method has its pros and cons, yet those three constraints I mentioned will demand specific solutions. Everyone is trying to find out whether complex-parallel periodizazion is better than block periodization and such. Well, here is the truth – when we stop using either/or logic and starting thinking more both/and and using more critical, pragmatic, and complementary thinking we are going to understand that there is no good and bad. There are only optimal solutions for certain problems under certain contexts.

Periodization can get so complex. Get it simple!

4. Who has had the biggest influence on you as a coach?

Charlie Francis. I feel very sorry for not ever being able to meet him in person, since he died in May this year.

The late Charlie Francis

5. What are you all-time favorite books in the following areas:

Uh-oh. Hard question. As the saying goes, it is not so much important what to read, but what not to read. There is an abundance of information these days and we need to develop certain ‘filters’ for all the info out there and really select good sources out of a lot of mediocre or wrong ones. I could probably type a bunch of books, but I will try to keep the number of them to minimum.

- Strength Training: Well, this is hard. For theory I would suggest Supertraining by Siff, Strength and power in sport by Komi and Science and Practice of Strength Training by Zatsiorky. Practical books would probably be Practical Programming by Rippetoe, The Coach's Strength Training Playbook by Joe Kenn and books and articles by Christian Thibaudeau, Charles Poliquin and other. I said it is really hard.

- Physical Therapy Rehabilitation: Clinical Sports Medicine by Brukner and Khan. A must have handbook for strength and conditioning coaches. We need to stop thinking we need and can do other people’s work, yet we need a general overview and this book is a great choice.

-Nutrition: Everything by Lyle McDonald. His free articles are real gems and far better than expensive books out there. You can check his materials at www.bodyrecomposition.com
-Business: I am starting to learn more about this field. Mark Young recommended me E-Myth. Haven’t checked this one yet, to be honest.

-Random: I just read Outliers by Malcolm Gladwell. Although some of the critiques say he cherry picked his examples I think he is onto something.

6. We have often heard Coach Boyle ask “How strong is strong?” How strong is strong in your opinion?

Again it depends. I agree that athletes need to be athletes first and then basketball players, soccer players, etc second. This is why they need a certain general level of strength to begin with. Anyway, even from this general strength level we expect certain transfer to the field and injury prevention, yet the forces experienced in the event demands different levels of general strength levels and different levels of general and specific strength training. Compare table tennis and volleyball. Do they need same general strength levels? But do they need certain amount of general physical preparedness and athleticism? For sure!

Also, if we check the real world strength levels of the team sport athletes, for example rugby players provided by Dan Baker’s research papers we can see that they are not that high, at least not as high as you can see on YouTube videos. This doesn’t mean that we need to stop working on this, it just means that some other things are more important, like team work, technical skill, decision making, etc. I kind of follow basic strength recommendations by Kelly Baggett and I cannot wait for his new version of Vertical Jump Bible.

Some numbers I am personally aiming at as a good strength levels (not in the case of ordinary team athletes) are:

Clean: 1.5 x BW

ATG Squat: 2.0-2.5 x BW

Dead Lift: 2.5 – 3.0 x BW

Bench Press: 1.5 x BW

Chin-Ups: 1.5 x BW x 5reps

7. Sometimes there seems to be a huge gap between some physical therapists and strength and conditioning coaches. How in your opinion can this gap be bridged?

In my opinion strength coaches should do their job and stop putting their nose in other people’s work. We do need to know the basics, but for the pure lack of time, we cannot know everything in enough depth to be experts at everything. This is why I said earlier that strength and conditioning coaches are part of the coaching staff, and providing a good coaching team with the head coach in charge, good communication and good recruitment of coaches that work as a team is a way to bridge this gap. It is not what you know, but who you know in this case. We need to appreciate other peoples work and they need to appreciate our work.

8. Theres has been a lot of talk lately about doing some ‘aerobic’ type circuits to elicit certain hypertrophy adaptations to the left ventricle of the heart to help improve cardic output during certain activities, and to help recovery in between high intensity bouts. What in your opinion would be the most ideal to incorporate this idea into a strength and power athletes program?

My opinion on this is that this lately CO discussions, although a nice breath of fresh air (or just a phase in thesis-antithesis-synthesis triad) are reductionistic in it’s nature. The question is what is the best method of improving CO and whether it is improving only this factor. Old training wisdom suggested that long duration low intensity training improve oxygen uptake in skeletal muscle and intervals improved oxygen transport (heart stroke volume). During the ‘80s the ideas reversed, but the new research is showing that older ideas are correct. You can check more on this in Lyle McDonald series of articles on endurance:

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html

So, instead of using reductionistic approach, my quest is to find a nice fit between organism~environment. We do need to understand basic functioning of the parts of the system, but knowing where the certain bolt in the car is will not teach us how to drive the same car in the traffic. In this sense, we need to figure out what the types of demands are placed from the environment to the organism (athlete) and vice versa.

Incorporating some of those ideas in strength and power program would demand analysis of the organism~environment. Also, this comes to importance of low intensity work (both specific and non-specific) with the aim at improving specific and general work capacity of the lifter. In more practical term, this would mean smart planning and utilization of low intensity modalities in a certain days or certain parts of the year. If I remember correctly Mike Tuscherer provided some nice example in his Reactive Training Manual regarding planning strategies for improving work capacity. This may also include low intensity specific work, or general work like jogging, swimming, etc. Again, it depends.

9. Could you give my readers a basic summary of what your methodology on strength training is (eg. how do you assess, design, and periodize programs)?

I try to fit the training to the individual needs, his level and context at hand. Also, I am experimenting with using auto-regulatory training to allow and teach athletes to modify their own training, make decisions and be responsible and partly in charge of their own training. In my opinion, allowing athletes to chose/modify training will promote autonomy, increase opportunities to feel competent and hence lead to enhanced intrinsic motivation. Autonomy, complexity/mastery and purpose; three things that make 'work' or training enjoyable. For this sole reason, I am interested into individualization in team settings, and using RPE and other subjective indicators in planning and monitoring training.
For further info on this I suggest interested readers to check some of my articles that are available on-line soon at my blog: complementarytraining.blogspot.com

10. If you could chose one exercise and on exercise only, what would it be and why?

Squats. Probably because they have the biggest carry-over to sporting activities. And because I like them.a

Back squats baby!

11. Last question, what advice would you give to young coaches getting into the field?

Get the basics first. Learn about mechanics, physiology and psychology. Basics are basics. Start doing internships and coaching soon and start training (walk the walk, talk the talk – practice what you preach). Also, continue pursuing coaching skills in the sport of your choice at the same time because you may not like the career path of strength and conditioning. Be selective about what you read and try to develop critical thinking.

A Whole New Way to do Interval Training

2010-10-04T01:20:00.000-07:00

I hope you enjoyed the video of Mike Boyle talking about his new
stance on squatting. I know he is going to be discussing
squatting and it's variations a lot on BodyByBoyle Online.

Mike is back again talking about why he has changed how
his athletes condition at Mike Boyle Strength and Conditioning.
It will be interesting what result Mike's athletes reap from the
modification.

This form of conditioning can also be implemented in a fat loss
program as well, so if that is your goal (or your clients) give it a shot, trust me,
it sounds a lot easier that it actually is.

You can check out the video of Mike explaining the changes
here:

A Whole New Way to do Interval Training

If you do consider yourself a serious athlete, lifter, strength
coach, or trainer, you owe it to yourself to hear what the owner
of the #1 Gym in America (By Men's Health) has to say when it
comes to performing better and getting your clients and athletes
real results that will improve their conditioning, body composition,
and speed.

Also keep an eye out this week as Mike is literally giving everyone the keys
to Mike Boyle Strength and Conditioning with BodyByBoyle Online.

As I have mentioned before, I got a chance to preview the service
and I was blown away. From the training programs, to the exercise
videos, to the educational content, it is simply the ultimate resource
for strength and conditioning.

Stay tuned as BodyByBoyle Online is launching on October 6th at
7:00 am EST. There is a limited number of spots available so don't
miss out!

Again you can check the video for free here:

A Whole New Way to do Interval Training

Has Mike Boyle Changed His Mind on Squatting?

2010-10-01T01:23:00.000-07:00

When Strength Coach Mike Boyle speaks, I listen. Mike has been
one of the leaders in the fitness world for the last three decades for
two reasons.

1. He is always learning and implementing new techniques with
his athletes.

2. He always gets fantastic results with his athletes and clients.

Mike Boyle shook the fitness industry, (and riled
a few feathers) a year ago when he looked right into the camera
and told people they should not have their athletes squat.

It has been almost one year since that video hit the internet.
Now Mike is back to talk about why he has started to use squat
variations with his athletes.

Some of the things Mike Talks About Are:
1. The importance of teaching the squat pattern
2. Why Athletes Should be Front Squatting if they olympic lift
3. Why you will see athletes squatting at Mike Boyle Strength and
Conditioning

You can check out the video for free here:
Has Mike Boyle Changed His Mind on Squatting?

If you do consider yourself a serious athlete, lifter, strength
coach, or trainer, you owe it to yourself to hear what the owner
of the #1 Gym in America (By Men's Health) has to say on one of
the most controversial subjects in the industry.

There will be one more video coming later in the week on how and
why Mike has completely restructured how he programs conditioning
at Mike Boyle Strength and Conditioning.

Stay Tuned!

Again you can check out the video for free here:
Has Mike Boyle Changed His Mind on Squatting?

A Weekend with Dr.Leon Chaitow

2010-09-27T02:04:00.001-07:00

Me with Dr.Chaitow

I yet again had the pleasure to be taught by Dr. Leon Chaitow at National Training Centre here in Dublin this past weekend. This weekends module covered the European version on neuromuscular therapy (NMT) for the upper extremity. I throughly enjoyed the entire weekend. Dr. Chaitow was in fine form and share a lot of his knowledge with us.

Saturday 9-5:

As stated above, the upper extremity was our covered topic for this weekends module. We started out with some breakout assessments of upward rotation, looking for an early firing of upper tapezius and levator scapula. We then went onto some more assessments of the pecs, lats, infraspinatus, supraspinatus, and subscapularis, just looking at muscle lenght.

Dr. Chaitow then discussed skin palpation as an assessment tool. He talked about using skin draging, Lewits skin stretch (which I find very good), Skin rolling, and also using c-bends, and s-bends. The great thing about these assessments is that they can immediately become the treatment. The skin can tell you an aweful lot with what is going on with a patient.

After lunch we went into our third breakout of the day and used Muscle Energy Thechniques (METs) on the muscles we had assessed earlier in the day.We then perfromed some Integrated Neuromuscular Inhibation Techniques (INIT) on one another on are posterior shoulder.

Sunday 9-5:

Sunday morning began with assessments of the sternoclavicular joint (SC), and acromioclavicular joint. After these assessments we then went into treatment for restricted SC and AC joints using METs.

Then we moved onto a quick discussion about the spencer shoulder sequence. This is a method use to increase mobility at the glenohumeral joint. This is a method I had previously tried from just reading Dr.Chaitows Positional Releases book. It was great to actually have him show and guide us through this technique in the breakout. I along with a few others found it to be very effective.

After lunch we then went into some skin asssessments of the forearm and upper arm, using the same skin palpation techniques we used previously the day before. Then from there we went into treatment of the forearm after are assessments using position release, MET, and INIT.

Near then end of the day Dr.Chaitow showed us a good test to rule out thoraic outlet syndrome (TOS). He also on request from me and some others showed us some of his MET techiques for restricted ribs, both elevated and depressed.

During the weekend Dr.Chaitow also talked about his views on High Velocity Thrusts (HVTs), as used by chiropractors. He though process is METs have been shown in a variety of cases to be just as effective as HVTs, with a lot smaller risk element. He still thinks that HVTs have a place in treatment, but would recommed exhausting others options first. This kinda sounds like Coach Boyles risk:benefit ration idea.

Another thing Dr.Chaitow spoke about was when using HVTs is that they may take more time to recover from, them METs. He stated that therapy is a stress just like anything else. This is very similar to what Dan Pfaff takes about with his sprinters. It is trying to find that balance of just doing enough to get a response, but not too much to cause to much stress to the system.

I love when you here many great people talk about the same ideas, and thought processes, even though they are involved in two different disciplines.

Review:

I throughly enjoyed the entire weekend with Dr.Chaitow and my classmates, who are all extremely sound people. The assessments, and techniques we were shown will definitely find they way into my toolbox!

An Interview with Jamie Rodriguez

2010-09-23T12:16:00.000-07:00

Me and Jamie

1. Jaime thank for your time. Could you give my readers your background and how you came to be a strength and conditioning coach?

Thanks for having me Robbie. I have been a strength coach at Mike Boyle Strength and Conditioning for the past 7 years, as well as the head strength coach for the American Hockey league Worcester Sharks.

I became interested in strength training around thirteen years old. I wasn’t very tall but I was lucky enough to be pretty strong and athletic.. As far back as I can remember I was always one of the fastest, strongest, most explosive amongst my friends, but I what I lacked was sports specific skills. I was mediocre in every sport, my athletism could only take me so far. So I played sports for the social aspect. I basically lifted because it was a way for me to get out the house and stay away from doing drugs and drinking. Where I grew up if you did not exercise and play sports then drinking and drugs were the only other options. There was no internet and I did not buy body building magazines, I joined school sports so I could stay after school and hit the gym. I went in and used every nautilus machine in the room. The free weight room was not available to anybody but the football and wrestling team. Like any young male I hit the chest and back hard. Every night 100 push ups and 100 sit ups I had no clue what I was doing in terms of lifting. I know this obviously does not sound like the ideal story of a strength coach, but I am sure it is way more common than you think. I have never had a tragic injury but I had a number of male and female friends that had pretty bad injuries (ACL tears, broken ankles, blown disc, dislocated shoulders). This is when my interest for training grew. I thought to m self If I can’t play competitive sports I want to help athletes stay healthy in their sport. I saw what my friends had to go through in rehab and it was horrible. I asked myself what could have prevented this injury from happening. What made their scenario different from others? What’s to say it wouldn’t happen to me.

While looking for colleges I knew I wanted to do training, I also knew I wanted to get the hell out where I lived. I read about a athletic training major. I did not know much about it but I knew it had to do with working in an athletic setting, and it was far. I started with athletic training but soon realized (no offense to athletic trainers) that all I was doing was waiting around for athletes to get injured. I soon after switched majors to exercise science. It was more in my ball park, I make athletes stronger and reduce the chance of injury during competition. Immediately after I interned at Mike Boyle strength and conditioning and made sure I learned as much as I could in the short amount of time.

2. What, in your opinion, is the biggest problem you see within the fitness industry today?

I have two problems with the fitness industry.

1. Everybody wants to tell you how much they know, but no body wants to shut up and listen to the older trainers who have experience in the field. I mean lets be serious most of training is not rocket science. I see young trainers all the time that think they created a new training method and there is no other way it should be done. I gaurantee there are a thousand trainers out there that have done that same workout 10 years ago and found out better ways to do it. I tell every young trainer and intern I meet “ God gave you two eyes, two ears, and one mouth. Use them accordingly”. I am 29 years old, still very young with so much more to learn and I gaurantee when I am 40 I will still follow the same rules. Listen and watch before you speak.

2. Another problem is most “So called “training experts have no hands on experience. I’m sure other coaches out there will agree with this notion. Who do you trust when it comes to training? There are so many internet guru’s out there that have the best program, but they have really only trained themselves and a few buddies that are from their men softball league. You can be an absolute genius when it comes to training and truthfully I wont care. My first question is who do you train? How many people have you trained? It does not neccesarily have to be just athletes either. I am a big believer in the 10,000 hour rule. If you put in over 10,000 hours into educating your self, applying your methods to real life, training people day in and day out. Then I will listen to what you have to say.

3. Describe to my readers what it is like to work at a facility like MBSC?

It is a place where training never gets dull. You are always learning. The athletes that come through the door bring the best out of the trainer and Vice Versa. The different personalities that work at the facility are what make it a great experience. Mike is always encouraging his staff to continue education and provides us with the tools to succeed. Training programs are always questioned and discussed openly. We are always looking for simplistic way to make who ever comes through the door faster and stronger. What is most important is that every athlete that walks out the door leaves with a sense of accomplishment. Always leave better then when when you came in. Mike Boyle has said in many occasions “ There is a science and art to training. Anybody can do the science, but it takes more to master the art of training.” I can easily say that all coaches at MBSC possess the art. Every athlete buys into the program and is successful.

4. Who has had the biggest influence on you as a coach?

There have been a lot of coaches that have influenced me. I try to take something from every coach in come in contact with. However if I had to name a few it would be trainers that I have spent a lot of time around. Each one of the trainers below have made me a better person professionally and personally at some point in my life.
• Michael Boyle
• Ed lippie
• Shayne Foley
• Mike Potenza
• Garnett Vamos
• Sean Skahan
• Al Vermeil

5. What are you all-time favourite books in the following areas:

- Strength Training: I am going to jump on the band wagon and say “Advances to functional training.” I mean it is so simple to read its ridiculous. You wont find many books out there that explain theories, programs, and exercises as easy as this book. Also “Bigger, Faster, Stronger” good book to get the basics down.

- Physical Therapy & Rehab: Don’t read many physical therapy but I loved Mike Robertson “bullet proof knees” Along with this I always refer back to my anatomy book.

- Nutrition: John Berardi writes great stuff. I am usually online with my nutrition information.

- Personal Development: Mike Boyle gives us books all the time to read. So there are a lot. But truthfully there is nothing better than first hand experience with people. I think I am good with people but I still need to put my self out there more.

- Random: Women strength books and magazines. Find out what drives the opposite sex. If a man cant figure out what is going on in their head, we can atleast find out how their body responds to training. An audio book I recently listen to was “The Talent Code” It was good. I have gotten into audio books and pod cast. It makes life easier with time and education. Also I read little kids books and nursery rhymes. It is good to read with your kid. It makes me feel younger and it helps me escape from stresses of the world.

6. Could you give my readers a basic summary of what your methodology on training is (eg. how do you assess, and design, and periodize programs)?

No matter what the sport is, I treat everyone like an athlete. I think a lot of times coaches base their program design solely on the athletes sport. Every body is an athlete first. So everybodys program follows a similar outline. My job is to make an athlete more explosive, stronger, faster, agile. Now that you understand, my next step in programming is assessing the athlete. What is the athletes goals? You have to find out what the athletes goals are. It is not only about what you want as a trainer. Than I put my athlete through a screening. Majority of the time I use the Functional movement screen. I have to make sure an athlete is capable of squatting, Benching, jumping, and sprinting before I put them through a program. If I do not take the time to assess, I am doing my athlete an injustice and putting he or she at a higher risk of injury. Even though they may not get hurt in the gym, they are still at risk on the field.

Once I assess that my athlete is an absolute stud I design their program. This is how I break it down.

• Foam Roll/Stretch/activation/AWU
• Speed/ power

Pair
• Explosive movement (clean, DB snatch, Jump Squat, KB swing, Etc)
• Corrective movement pattern

Tri Set
• Knee dominant or hip Dominant (bilateral or unilateral)
• Push or Pull Exercise
• Corrective stretch or Core

Quad Set( Complimentary exercises/Corrective exercises/ Sport specific lifts
• Knee dominant or hip dominant (Unilateral)
• Push or pull
• Sport specific movement
• Rehabilitative or Anti rotary movement

Conditioning

Periodization all depends on how long I have an athlete. Majority of the time I will not have an athlete for longer than 4 months. In this scenario I follow standard periodization and hammer away on strength and power. If I do have an athlete for a longer period of time, I will choose different variations( eccentric phase, Endurance phase, High set low reps, Deloading phase, sometimes start from square one and use higher loads. Just keep hammering on the basics. (Keeping it simple can still get an athlete strong)

7. If you had to pick one exercise, and one exercise only, what would it be and why?

To be honest the pull up/chin up is my number 1 pick. I am sure most trainers out there will say a leg exercise. It is the hot topic now between single leg and billateral squats, or just because it has been down since beginning of time. I love a pull up though:
• it is one of few exercises that is hard with just your body weight.
• Every guy can bench but very little can do a pull up.
• You can typically do a chin up anywhere with out equipment.
• If you have a strong back you will have a strong bench (push)
• You can always tell a good athlete from behind not from up front
• Kids suck at pulling these days, majority of population can’t do them right

Chin Ups Baby

8. What are you long term ambitions in this field?

My long term ambition is to work with a professional hockey organization or have control of a competitive Division 1 school. My Long Long term is to not have work crazy hours at all and hang out with my family. In reality I know I have to put in the dedication and effort for years before I have earned my way down the road goal. I will achieve my first goal though.

9. What annoys you?

I feel like this is a maxim interview now Robbie!!!! Girls who don’t have a sense of humor and think they are a 10 when they are really a 5!!. Just kidding…. Truthfully I hate trainers who think they know it all and are just plain Dicks (excuse my language) If you are smart then spread the wealth. We are in a tough profession, at one point they were grinding it out. If a young trainer wants to learn give him the time of day.

10. Last question. What advice would you give to other young coaches, like myself getting into the field?

Young athletes have to do exactly what you did Robbie. Read, read and read some more. Educate your self, and put in the time to visit and meet people. Get an internship somewhere and take full advantage of it. Even if you find out the place you are interning sucks. Give it 100 % and take what you can from it. Read forums and strength sites like

• www.Strengthcoach.com
• www.Hockeystrengthandconditiong.com
• http://bretcontreras.wordpress.com
• http://nicktumminello.com/
• http://www.rearickstrength.com/
• http://strengthandconditioningwebinars.com/
• http://www.precisionnutrition.com/
• Obviously http://www.allthingsstrength.blogspot.com/

There are so many great sites out there.
Also put your self out there, don’t be shy talk to people. Introduce your self to trainers from all over. They want to learn just as much as a young trainer. In the end we are all nerds for the field and look for any new edge and knowledge to make themselves a better coach. It’s a small Circle of friends, make sure you squeeze your way in that circle.

RB: Jaime, thank you so much for your time. Where can my readers find out more about you?

JR: You can find me at www.bodybyboyle.com . Also I have a blog that I recently started a few months back. When I have time between work and my family I get on and write about sports, research, training, and work outs I feel will get the average guy as well as athlete stronger. The Blog is www.Jrodstrengthandconditioning.blogspot.com . Also I have a youtube Site http://www.youtube.com/user/jrodstrength

Thank you Robbie again and keep up the great work with your blog.

Training for the wheelchair race!!

2010-09-16T14:26:00.000-07:00

Everytime I see guys in a gym it is like their they are training for a wheelchair race. All they do is one useless arm exercise after another. When will the day come when you walk into the gym and you see guys actually training their little brittle legs?? Imagine that!!

Training for a Wheelchair race?

Think about when do you ever hear young lads say, "I was in the gym yesterday and I just slaughtered my legs out of it", or "I want to get bigger stronger Legs"!No lads just gravited toward the bench, bicep curls, and sit ups. Well sorry ladies, but unfortunlately we don't use our arms to run. But in fairness just doing the bench, bicep curls and sits ups are not that bad (huh)? Thats if your goal is shit posture, shoulder problems, back problems, and to stay weak!

When will guys figure out that to get strong and bulid size you need to do heavy compound lifts CONSISENTLY. Deadlifts, Squats, Split Squats, Lunges, Chins, Bench, Push Ups, Rows, Overhead presses. Notice there is no pink dumbbell isolation exercise mention there (ie, curls, tricep extensions). Most guys just have a SERVRE CASE OF WEAKNESS, and badly need to start incorporating these lifts into their programs in a progressive manner.

Another thing our little weaklings need to recogonise also, is that the squat rack is might to be used for..... what for it..... SQUATTING, and its variations. So please, stop curling in the rack!!

Down with this sort of thing!!

So the moral of the story is, if you want to get strong and put on some size also. you need to start training your WHOLE body. Really hammer you LOWER body, and upper back in the process, and you will be ahead of 99% of guys out there.

This is what REAL training should look like!!

Stay Strong,

Arguing for argument's sake!

2010-09-12T10:41:00.000-07:00

Lately I am seeing a lot of people in our industry writing rants on certain topics, like the FMS, foam rolling, mobility work, and breathing techniques.

Now I have nothing against people disagreeing, or questioning certain techniques and methods. Actually I am all for this, as this is how a lot of us continue to learn.

But what I do that issue with is 1). People slating techniques that they don't understand or 2). Slating coaches for using certain techniques and methods when they do know how a particularly individual is applying these techniques.

Lets take the FMS. People argue that it alone is not a comprehensive assessment. To this I agree. But 1). The FMS is NOT an assesssment, its a screen, and 2). Gray has stated on numerous occasions that the FMS is just ONE piece of the puzzle. I think we would all agree on this. So why are we arguing??

How about breathing techniques? Some coaches are getting piss off when other coaches start talking about breathing. Again lets get a little perspective here. Nobody has their athletes doing 1 hour sessions of diaphragmatic breathing. It is something that is being utilized for only a FEW MINUTES of a session. Now is it helping? Well if we think that it has benefit, and we know that it can't negatively affect our athltetes and it takes little time away from training, then what are we arguing about?

Lets take foam rolling. Some say its not a warm up. Thats right its not a warm up. No one ever say it was the warm up. It is part of an overall thought process. Now even if foam rolling isn't achieving what we initial thought it was, I refer back to my point in the previous paragraph. If we think it may have a benefit with no negative side effects, and its takes little time away from the overall training process then way not try it at least. Again what is the argument?

At the end of the day there are many whys to skin a cat. But lets stop arguing for arguments sake. Sure it can make for some interesting blog posts, and interviews, but when it comes down to it I think we nearly all agree with 95% of everything that we all do. Even the 5% that we do not, I would venture to say that if we were actually face to face and discussed our thought processes behind certain things, we would even come to an agreement.

Stay Strong,
RB

Squat or Deadlift?

2010-09-05T10:51:00.000-07:00

To squat or to deadlift? If you could only choose one of them, which would you choose?

For me I would choose the deadlift, and here are my reasons.

1. A deadlift has no preceding eccentric contraction. Therefore its carryover to the initial few steps in acceleration is high.

2. You get more band for your buck with a deadlift, as you also get upper back work, shoulder work, and grip work.

3. Nearly all athletes need more posterior chain work

4. Deadlifts do not require a spotter

5. For in-season programs the fact the deadlifts do not have a big eccentric component is a good thing from a muscle soreness, and recovery standpoint.

6. Many athletes with bad shoulders cannot squat (with a straight bar anyway), but can nearly always deadlift as the arm is by the side.

7. Deadlifts are a great for rehabbing shoulders

8. Athletes with poor ankle mobility are poor squatters, but can they can still perfrom a deadlift with good form as ankle mobility isn't a hugh limiting factor. This is due to a more vertical tibia (or closer to vertical) position

There eight reasons why I would pick the deadlift over the squat. Now DO NOT get me wrong here, I love squats. My athltetes squat in the off-season. But if I had to choose between a squat or deadlift, I am picking the deadlift everytime.

Remember this is only my opinion. If you perfer to squat, and you are getting great results, who I am to argue. As long as you have a sound rationale for doing what you do, I have no problem with your program choices. Man I sound like Rob Panariello!!

So which one would you choose?

Stay Strong,

RB

Non-contact injuries, normal or just common?

2010-08-29T10:02:00.000-07:00

Hamstring tears, quad strains, pulled groins, torn ACLs (non-contact that is), low back pain, shoulder impingment. These are all common injuries that we hear of all of the time. The question is, are non-contact injuries (NCIs) normal or are they just common?

First of all I think we need to distinguish the differences between what does normal mean, and what does common mean. Do they not really mean the same thing?

Normal: In Medical terms, free from injury and illness

Common: of frequent occurrence, a regular event

So back to our original question. Are non-contact injuries normal or just common? I think the above definitions will now help us to appreciate that they NCIs are NOT normal, they are just common.

So, WHY are NCIs so common in the first place. There can be many factors that contribute to NCIs. Such as the following:

- Poor Posture
- Poor nutritional habits
- Poor sleep
- Poor recovery
- Poor stress management
- Poor Strength and Conditioning levels
- A poorly designed strength and conditioning program that is only contributing to the occurrence of a NCI

Now that we have established that NCIs are abnormal, and also they contributing factors, how do we as strength coaches and therapists go about reducing their common occurrence?

The following is what I would find neccessary to help bulletproof an athlete from injury:

1. Assessment - FMS (I know its really a screen), postural assessment, injury history, lifestyle questions (stress, sleep, job, etc)

2. Design the most effective and efficent strength and conditioning program to bulletproof the athlete in question from any future injuries, while at the same time getting him/her bigger, faster, stronger

3. Re-assess!

So Remember non-contact injuries are NOT normal, they are just common. So with a proper strength and conditioning program, good nutrition, good stress management, and proper recovery, their commonility will be reduced greatly.

Stay Strong,

Does your low back round when you squat?

2010-08-23T09:47:00.000-07:00

We have seen this discussed before many times among strength coaches. "I have an athlete who rounds his low back at the bottom of the squat. What do you think it is?"

Many theories have been put forward. Hip mobility, core stability, or lateral hamstring tightness/stiffness. All of these could most definitely be contributing factors. But something I have never seen discussed on the matter is the thoracic spine, and cervical spine.

I started to think any the thoracic spine and cervical spine being limiting factors to the squat (and also the deadlift for that matter) when talking to Charlie Weingroff at Providence last June. Charlie was talking about the importance of "packing the neck" when squatting and deadlifting.

Charlie went on to say that looking up, and putting the cervical spine into hyperextension is not a good idea. Then it clicked for me. Think about it. Your spine is just one long line. We separate it into the cervical, thoracic, and lumbar regions for convenience, but what happens at one region of the spine will without question effect other regions of the spine.

So say we have an athlete with a slightly hyperextended cervical region, and he has a stiff t-spine, as he squats down he will run out of his neutral spine position at a higher point during the descent, then if we had another athlete who had packed he cervical region, and had a mobile t-spine.

The athlete with the stiff t-spine will now look to get more motion from another area to reach the depth required. This is where the rounding of the low back at the bottom position will be seen.

Another thing to look for with athletes who struggle with this is the hand position on the bar during a back squat. If they have trouble holding the bar, chances are the t-spine is so stiff that it is limiting their amount of external rotation at the humerus. These are the athletes that get 1's on the shoulder mobility of the FMS. If you switch the athlete to a front squat, they should be able to descend slightly further as external rotation will not be a limiting factor.

So when someone asks for your opinion on why does the low back round when squatting, ask the coach, "Do you get your guys to tuck their chin in?". "What is their shoulder mobility on the FMS like?". And "What is their ALSR Like"?.

I think if you get an athlete who scores 3 on the ALSR, but 1 on and SM, and they have a hard time getting into position when deadlifting or round their low back at the bottom of the squat, consider looking at the thoracic, and cervical regions of the spine.

I am not saying that the cervical and thoracic spine are the only cause of the low back rounding when squatting and even when deadlifting, but I think that it is something else to consider.

Stay Strong,
RB

An Interview with John Sharkey

2010-08-19T01:12:00.000-07:00

1. John thank for your time. Could you give my readers your background, and how you came to be a Neuromuscular therapist?

First I want to say thank you Robbie for inviting me to talk with you and share these stories and ideas with you and your readers.

Neuromuscular Therapy has, for me, been an amazing life long journey starting, long before I was cognatively aware of it, in my childhood. I was dazzeled by the “Brothers of Iron” Joe and Ben Weider and I remember purchasing my first bullworker in the early seventies long before Ireland had its first gym, which incendently I joined with my brother. I think it was 1978 in Mary Street, Dublin. This period and the preceeding twenty years would prove to be such an exciting time for bodywork and exercise science in general and it still is. I gained my first degree in Exercise Physiology in 1984 and had been practicing massage since the late seventies. I met Leon Chaitow in the mid eighties and have been standing on his shoulders ever since. As a young boy I was enthralled reading and learning about the life of the man who I believe was the father of health related fitness Bernarr McFadden. Combining knowledge of exercise science, anatomy and the wisdom of such great pioneers, some whom I have been blessed to work and/or study with, such as Stanley Leif, Boris Chaitow, Professor Siegfried Mense, Ida P. Rolf, Professor Kevin Sykes, Leon Chaitow, Moshe Feldenkrais, Professor David Goodman Simons, and others too many to mention just now, led to the establishment of Europes first formal qualification in European Neuromuscular Therapy. Of course now we have a Higher Diploma in Neuromuscular Therapy combining both European and American versions. We also have the newly established Masters Degree in Neuromuscular Therapy which is an exciting development and the fruition of many years work.

2. What, in your opinion, is the biggest problem you see among clinicians in dealing with pain and rehabilitation?

I want to answer this question not so much by focusing on any problem but three areas that are either completely neglected or are poorly understood. They are understanding the nature, diagnosis and treatment of the Myofascial Trigger Point, second the role of Fascia in human movement and pain. Then there is a third area which is the role of skin in human movement and pain.

Many therapists that I meet around the world have never considered the Myofgascial Trigger Point as the primary cause of a patient’s pain. Of course if a person has a pain in their tooth they will see a dentist. When that person has had root canal treatment and even gone as far as to have the tooth extracted and they are still living with the pain they are lost to know who to turn to. We are working hard to enlighten as many therapists of various stripes to consider Myofascial Trigger Point involvement and to either refer to a Neuromuscular Therapist or to get appropriate training to offer specific inttervention. I feel the Journal of Bodywork and Movement Therapy has played its role in educating more and more therapists regarding the Myofascial Trigger Point. In Ireland I have no doubt that Neuromuscular Therapists are the leading experts in treating and uderstanding Myofascial Trigger Points.

At present I am completing a Post Graduate Medical Degree in Human Anatomy in Dundee University in Scotland. My primary interest is with the connective tissue of fascia.

Fascia is fascinating as it is a continuous tensional network throughout the human body. I have written my thoughts on what I call, “MyoTensegrity” the one muscle hypothesis (1992) because we truly only have one muscle in the human body, enclosed into several hundred fascial wrappings.

Understanding this ubiquitous tissue can solve the issue of pain experienced in one body part but as a consequence of fascial tension and fibrosis in a local or more distant body part. As Ida P. Rlof used to say, “Where you think it is it ain’t”. From a medical viewpoint, medical students are thought that the fascia is a rarther fatty packing material that needs to be removed by scrapping in order to “see” the muscle. This idea makes me cringe. There are no medical textbooks showing the true image of human muscles. All or most of the fascia has been painstakingly cleared away. Most of what we know about muscle fibers and their role in creating movement needs to be addressed.

To give an example, in human bodies muscles seldom ever transmit their entire force directly via tendons into the skeleton as we are encouraged to believe. They in fact distribute a considerable amount of their tensional forces or stiffness onto the fascia. This way they not only stiffen the respective joint but several joints at some distance away. This concept blows a hole in the entire discussion concerning which muscle is responsible for what movement. This is such a misconception and has major influence on how you treat a patient or provide therapeutic physical activities. That said, I find the entire topic really exciting and I do love trying to win over new converts.

3. How did you come about setting up the NTC?

It just happened over time. I began by offering workshops and masterclasses and then through demand I established the first Irish fitness instructors course in Exercise and Health Studies, that was in 1985 and the rest is history. To be honest NTC is now very different with a formal structure involving committees, advisory boards, policies and procedures within five schools and more about the world class tutors who deliver the various programmes and the great staff in general, all highly motivated and interested in the learner. I am very proud that I started the ball in motion. I have to mention our graduates who over the years have gained a reputation for excellence which others have kindly given them credit for. Our graduates are generally very loyal and that is a reflection of their educational experience at the NTC.

4. There seems to be a big discussion in the field at the moment since Thomas Myers talk at Providence as to what is the most optimal way to increase an athletes flexibility. I know that you personally have some strong opinions with regards to static stretching. Could you give us your thoughts on this subject?

We really need a long time to discuss this topic. I did not hear Tom’s presentation in Providence but I am very familiar with his work. The main point I would make is that there is little room for the classic static type stretching that we see so many athletes and non athletes participate in. I geuss I have been beating this drum now for more than twenty nine years at at times it felt like no-one was really paying attentiuon.

I wrote the following in my book (The Concise Book of Neuromuscular Therapy a trigger point manual) concerning stretching;

My understanding of myotactic reflexes and the role of fascia has led me to avoid recommending static and ballistic stretching in most situations of physical activity over the past twenty-eight years. As static poses are an integral part of some sports, such as the start of a run or swim, we should not rule out static poses. However, I refer to this as static dynamic.

Static stretching may have a therapeutic benefit when used correctly by a knowledgeable and well-trained therapist. Static stretching can cause architectural damage and may interfere with the structural integrity of the connective tissue. Great care is needed to ensure it is the correct intervention to take. The notion that people should be trying to increase range of motion every time they stretch is not one to be supported. The rationale of holding muscles under a static stretch is one that I believe can contribute to increased muscle tension, reduced potential neuromuscular efficiency and a reduction in relative strength.

In the pursuit of wishing to elongate muscle fibres, I propose that the additional lengthening of nerve tissue could, in turn, result in temporary reduced reaction times while the elongation of muscle fibres disassociates the actin /myosin proteins thereby reducing potential strength and neuromuscular efficiency.

Inappropriate static stretching, I propose, has the potential to pull the walls of individual sarcomeres in opposite directions. This could disassociate the contractile proteins, in many sarcomeres, from each other. In effect this could possibly reduce force output while causing distortion to the sarcomeres in series. Over time, repeated static stretching could lead to increased, or at least maintained, hypertonicity in the muscle. This hypertension becomes self-perpetuating as excessive tension retards both blood and nerve tissues. This retardation leads to tissue hypoxia and additional tissue tension. This in turn may be the foundation for the development of trigger point activity. Many people feel the need to stop and statically stretch their muscles only minutes into their warm-up. Remember warm-up activities should be low in intensity and focused on gradually raising body temperature from the core to the extremities.

The word “Stretching” means so many different things to so many people. We need to take care to ensure we are all speaking the same language so that a good debate can take place. Of course we should all be ready to change our views based on new information or research. That is the nature of science as it proves nothing but rather provides evidence based on current investigations using specific modus operandi.

5. Who has had the biggest influence on you as a therapist?

Many people without a doubt have had major influences on me professionaly and in my private life not least my mother. Cleary though, it is of course Leon Chaitow who has been so supportive to me over so many years. We have not and do not always agree, but that is one of Leon’s great strengths. He involves himself and surrounds himself with people of varying opinions and provides them with a platform to be heard. We have great conversations when we teach together and go out for a meal, which is no easy event as Leon is strictly a non meat eater. Leon has shared his wealth of knowledge openly with me over the years. Of course due to Leon I am on the editorial board of the Journal of Bodywork and Movement Therapy and traveling to so many conferences with leon has introduced me to many of our leading researchers and pioneers. I appreciate the privelaged position that has afforded me and I pay tribute to Leon at all my presentations. Of course my close relationship with David Simons is one I am very grateful for. David wrote the forward to my book. Sadly David passed away this April and his family invited me to speak on behalf of his professional friends and colleagues at his funeral. I felt very privelaged and of course I was honoured to do so.

Leon Chaitow and David Simons

6. What are you all-time favourite books in the following areas:

Some aspects of these books do not always square with what I think but they are grteat reads

- Physical Therapy Rehabilitation: Effective Management of Musculoskeletal Injury-Andrew Wilson
- Nutrition: University of California at Berkely-Wellness newsletter and Annual http://www.wellnessletter.com/html/wl/wlAbout.html
-Business: Annual Built to Last; Successful Habits of Visionary Companies-James Collins and Jerry Pottas. Harper Collins Canada
-Random: The War on Pain. Scot Fishman M.D. Newleaf Publishers

7. What do you do to for your continuing education (Seminars attended etc)?

I travel to a number of conventions worldwide each year. Some I present at which offers me the unique chance to speak to the other presenters and often times go for a bite to eat in the evening so we can talk “shop”. I did that recently at the International Fascia Conference where I presented. I went for a few beers with (amounst others over the four days) Philip Beach and we had a great chat. You should look out for Philips new book which will be on sale soon.

8. What resources that are out there, would you recommend to young up and coming coaches (Podcasts, Websites, Blogs, Products)?

Of course the Journal of Bodywork and Movement Therapies is a must. We are bridging the gap between the bodywork therapist and the exercise specialist with the JBMT. I also encourage people to visit my friend Dr Stepen Levein at BioTensegrity.com

9. Could you give my readers a basic summary of what your methodology on rehabilitation is (eg. Assessment, treatment protocols)?

I think we all offer similar time to the majority of our patients and so we need shot gun techniques. A full body kinetic chain assessment is vital. Identify and treat those muscles and fascia that are short and spastic first using release techniques, GTO response and so on. Then treat the Inhibited, often tight and not necessarily lengthened muscles and fascia with spindle approaches. Avoid treating more than five muscle in any one session. Wait for automonic responses, pay attention to and work with the breath and remember change requires energy. Remember Soft tissue releases. The autonomic nervous system discharges. Discharge implies a whole body, multi systems release and this requires your patient to have the energy to cope with such changes. Work slowly, speed is the enemy.

Once we provide a neuromuscular and fascial balance to the body we can then introduce corrective physical activity. Remember the forces used to move the upper limbs must be generated in the lower limbs and pass through the lumo-pelvic-hip complex. For the most part avoid classical “sit-ups”, certainly reduce the number of repititions of this exercise which has little or no functional relationship to human movement and sets up bad neuromuscular engrams. The body is the hero. We heal nothing. The body has a potential to heal. Movement is life.
I steal any good technique or concept from other educators or therapies as that is what my work is all about, giving and sharing. In Neuromuscular Therapy we consider Nutrition, Fascia, Muscle, Nervous system involvement, Myofascial Trigger Points, stress (repetive and emotional).

I hope that helps

10. Last question, what advice would you give to young therapist, like myself getting into the field?

Follow your dreams not an ego. Be honest and true and really be concerned while demonstrating true empathy. Be prepared to listen and recognise that change is difficult. Other opinions are great and should be welcome. If we all thought the same way and held just one opinion life would be truly boring. Be patient. You are the new pioneers and you all have something new to offer.

RB: John, thank you so much for your time. Where can my readers find out more about you, and any projects that you may have coming up?
http://www.ntc.ie/

JK: Thank you Robbie, it was good chating to you. I feel you are setting a great example to others and I want to say well done and keep up the great work you are doing. All our courses and workshops are on the NTC web site, actually we have a new site coming on line very soon if people care to take a look. I wish evryone success !! john

An Interview with Carl Valle

2010-08-12T12:24:00.000-07:00

1. Carl thank for your time. Could you give my readers your background, and how you came to be involved with Strength and Conditioning?

Simple. After watching the 1992 Olympics and seeing Mike Barroman sacrifice his soul for the gold medal in the 200m Breaststroke was a kick in the pants for me. I watched his training on NBC and read his weekly training regiment in Swimming World and that was my first exposure to “monk mode.” The clips of him doing medicine ball training were eye opening and in the back of my magazines were an advertisement for Nemo medicine balls by some company called M-F Perform Better. I got a 3kg medicine ball and the Medicine Ball Guide as a companion and that was were it all began. In addition, I went to the University of South Florida and was exposed to elite track and field. At that time several Olympic medallists, including some golds, were working out. Their training was unbelievable and a lot of fans were watching guys train like freaks. I wasn’t a great track athlete but this stuff excited me as it was both thrilling and thought provoking. Everyone that watches Linford Christie do single leg hops over those hurdles on youtube needs to understand that it’s still possible to challenge athletes safely to new levels. Some of the guys were squatting 240 kilos below parallel without a wide stance.

During the time I was taking Kinesiology and Anatomy and Physiology and working part time as an Intern with the Tampa Bay Rays Strength and Conditioning department. Baseball was good to me, as the professional and minor leagues had some of the best people to learn from. I was just a kid, young and clueless to the reality of professional sports. After a couple of years there I read everything in the office and watched every VHS tape I could get my hands on. Baseball is a unique sport based on extreme skill and talents where guys can throw 98 miles per hour with no training at all. I quickly realized the limitations of Strength and Conditioning on team sports, especially with Baseball. At most advanced levels strenght and conditioning is to sustain excellence, not build freaks. I did my final practicum with the USF Football team for Doug Elias and learned the bread and butter of team S and C. I think collece is about building athletes and the professional ranks is keeping guys healthy. I don’t consider myself a strength and conditioning coach, I must give that title to those coaching teams at colleges or professional ranks.

2. What, in your opinion, is the biggest problem you see within the fitness industry today?

The fact that the profession of coaching people is called an industry instead of a profession clues us into what is going on with fitness in general. The term Industry reeks of a factory like smell, and leads us to cookie cutter training. Now we are doing more bootcamps and larger group training as ways boost margins and that is fine, just to compare it to coaches and personal trainers that are doing something more skilled and tailored. Many things are compromised when business systems override training systems and that’s why I have been vocal in my blogs. Being transparent about the money trail is the right path. Private facilities are never transparent to young athletes, parents, and sport coaches to what they compromised in training, and if they did you would see an uproar. People are afraid to speak up because of the fear of losing valuable networking and career chances and that is frightening. At the end of the day we are training people, and we must protect their goals and bodies.

On the bright side more information is being shared at a blazing pace, allowing new coaches to be exposed to so many great people. People that are doing a great job are sharing more and more readily applicable information.

3. You work with a lot of track athletes. Could you give my readers some insight into what it is like to coach this population?

Coaching track is the most humbling, challenging, and rewarding gift one can receive. It’s life’s lessons wrapped into 9 months or more of hard work and dedication. Talent is vital, and we will see great athletes beat out better trained athletes all the time but at the end you still have to do both to have great performances.

There is no hiding in track and field. People get better over time or they don’t. For me it’s important about career development because getting people better one year doesn’t mean year two and three are going to be much better. It’s not easy trying to maximize performance when guile and strategy is removed. Even the laziest track athlete train hard because you can get beat if you are not on you’re A game. The great thing about track is the eventual PR. Not everyone can win the gold but improving is so satisfying, and I think Track and Field is such a great sport.

4. Who has had the biggest influence on you as a coach?

Honestly? I would have to say a mix between my grandfather and my dad. Genetically I can’t escape my DNA, but the impact of my grandfather raising me is slowly coming around. My dad was sort of a Tony Stark (Iron Man reference) in his day, but my grandfather was Marcus Aurelius in movie Gladiator or better yet Abbe Faria from the Count of Monte Cristo. My grandfather was a master teacher and talented engineer. After his passing I couldn’t believe the patents and other achievements he was awarded for his hard work, and that inspired me to tackle some very real problems with training and technology. What I learned from my grandfather most of all was that he was a fighter in life, and never complained with all of the challenges he encountered. When I see myself opening up a medical instrument for capturing HRV or labouring on programming a script to measure elasticity I see a healthy combination of both my genetics (father’s genes) and environment (my Grandfather guiding me).

Lastly I would say Bret Contreras has made the biggest impact with me trying to create a better direction with what I believe. He was the only person I found to be receptive to criticism. Being open like that is the more rare quality in this field. Reviewing products and training ideas isn’t going to win popularity contests, but he has found a way to keep things fair and balanced. After talking to Bret in person I decided to work on finding ways to help those that are doing an amazing job in their speciality and share what they are doing with the rest of the world. Nothing is wrong with healthy competition in the information market and I feel we will see some big changes in 2011. I predict with strong conviction that we will see some turnover in beliefs and leading experts.

5. What are you all-time favourite books in the following areas:

I can’t say all-time favorite but I can say what I am reading this week as a hint to all the great books out there. I love books as I enjoy the human side of one person leading us into their mind for just a momement.

- Strength Training: Styrka Snabbhet by Jan Melen is a great read and has taken a few years to translate. My conclusions are similar with much of it and different at the same time, but the depth of training was fascinating. He will have a fully translated manual later this fall for English speaking coaches. One example is that Olympic lifts and elastic responses in sport are rarely refined. Mike Causer explained to me at a few years ago the start of the clean is about loading the stretch reflexes from the feet to the head and it was beyond my abilities to utilize. Remember I have 18 minutes 2-3 times a week on average for the Olympic lifts and must use other components of training to teach and reinforce movement. Many track and field events have relationships between each other but so does lifting with compound exercises. This is why I don’t favor much isolation work unless it’s necessary.

- Physical Therapy Rehabilitation: Complex Injuries of the Foot and Ankle in Sport, An Issue of Foot and Ankle Clinic by David Porter MD is a great change of pace. I ordered another copy just recently and this text makes you understand the limits on much of our current assessment methods. Many coaches realize that I like using Sports Medicine expertise to evaluate foot function. An interesting correlation to observe is eccentric strength with the NBA and NFL population right now and I need to reexamine that factor with my training.

- Nutrition: I wish more credit can be given to some good people in this field but most of the books in nutrition are hype, specifically on fat loss. I have made mistakes of reading the books that have a popular nutritionist sharing their interpretation of the research, so be careful of stuff from your local bookstore. A lot of good information is out there in book format, but I think Alan Aragon’s Research Review is the best because each month he force feeds to keep you updated.

- Business: I am definitely no business guru and will not spend much time in the Business and Marketing sections of Barnes and Nobles book store . I find Paul Graham’s Hackers and Painters to be a fine read but The Innovators Dilema is what is important to me as of now. Many fitness businesses online are based on Sustainable Technology, meaning ideas or solutions that are based on existing technology. Destructive technology that is innovative is dangerous to that existing market and you can see where I am leading to this. My guess is that analytics based on granual data in the pro and college ranks will be the new market, and this may hurt some existing training concepts that have become popular but have not been proven to work. Time will tell what happens, but I am betting that the pendulum will start to slow down in the corrective exercise craze and swing back to traditional methods.

- Random: I encourage people to read books outside their comfort zone and I suggest Douglas Hofstadter’s Gödel, Escher, Bach: An Eternal Golden Braid . It’s not light reading and if you are stranded on a desert island you will have your work cut out for you. Edward Tufte’s book The Visual Display of Quantitative Information is a great read or in this case scan, and anyone involved in education should have it as a resource.

6. What resources that are out there, would you recommend to young up and coming coaches (Podcasts, Websites, Blogs, Products)?

Podcasts- Athleticscoaching.ca has about a dozen superior interviews with some of the finest coaches in the world. I also like to listen to some other podcasts on technology that will bore people reading this.

Website- Since you are near the UK I believe, I think UK Athletics is a great resource and seems to be on the cutting edge of both information and interaction to the needs of coaches. The UK doesn’t get credit for doing some great things with their athletes and coaching education and it’s time to start moving away from “Eastern Block Methodics” and give credit to all international people.

Blog- I love David Oliver’s blog. It’s a breath of fresh air to follow a professional athlete with such grace and professionalism. What I like is that the blog is not a coach or trainer, but the people we are trying to help get better. Often we read blogs of coaches to see what they are up to, but I would love to read more blogs with athletes talking about their experiences.

Products- I am a big fan of good products and tools. I like Eleiko bars and plates. I Think EliteFTS has some great equipment as well. The TRX is a little overpriced, but it has value. I like the ithlete iPhone app and receiver from http://www.myithlete.com/. One great product that I find outstanding is Ultra Peptide 2.0 from http://www.xfmuscle.com/ , simply put the best tasting product is from that company. If you work with teams or clients I think everyone should get a gorilla pod and flip camera to add another pair of eyes to their training.

7. Sometimes there seems to be a huge gap between some physical therapists and strength and conditioning coaches. How in your opinion can this gap be bridged?

I think the bridge is a good model to understand the separate roles coaches and therapists possess, and the bridge is communication and hard work.. The gap comes from lack of responsible boundaries and ego. Sometimes people are simply lazy or overworked. I am thrilled that coaches are reading about injuries. I am excited that therapists are attending seminars lead by coaches. My fear though is that without clear roles defined in some structure, people might forget their primary roles. Some great therapists are also great coaches, and I think we will see a hybrid of soft tissue therapists and strength coaches in the future. Currently we are seeing a coach tackle too much of the sports medicine side and not doing their job. I have nothing against trying to improve dysfunction but when guys are not in good shape how much is the going to help compared to ensuring the primary needs are taken care of? Guys have dysfunction a lot because people are not strong, lean, conditioned, supple, and skilled. I know there are lot of needs that can help athletes, but priorities seem to be skewed to fixing stuff that has yet to show any evidence of transfer. Even if one is successful fixing the “digestive system” , the loss is that athletes can’t pass basic measures of being ready for the season, such as condititioning field tests. So my belief is that coaches are juggling too many hats when I see olympic lifts with knee dominant motions, sloppy core training, and bodyweight activation methods instead teaching people to move better. If we keep things in a proper hierarchy we may see less dysfunction. You can work the lateral sling of the ankle, but when the hamstrings and glutes look like someone was on a fasting diet for too long we need to get back to reality. Coaching the basics over and over again is not cool and not easy. Getting people to lift heavy, safely, and with great technique is not easy. My rule of thumb is if people can’t do the basics with suffient loads all the corrective work will not hold up. Combine brute strength and great movement and things work out. Eliminate the raw power and all the ankle mobility and breathing techniques will be futile. Again most coaches have a finite amount of time so I am interested in how people put it all together, not what they blog about. If the clean’s look like John Travolta doing splits for Saturday Night Fever, I don’t care about dynamic joint mobility of the left pinky. People assume that a coach is doing the basics really well when they talk about fascia and endocrine responses to bench press, but if you stop by and see the athletes you may be surprised what you see. My goals are to do the key ingredients correctly, and that’s why I stop by and watch guys doing it will great technique.

PT is not perfect but don’t bash therapists and think they are in the dark. I use a lot of sports medicine experts because I don’t like taking risks with what is going on, as I get a lot of athletes coming in with tones of injuries. My heart sinks with the job some of the therapists take on because it’s an enormous burden. The pressures these people have is astronomical because they are often responsible for what good or bad happens. I think communication and networking with the right people is key.

8. If you could pick one exercise, and one exercise only, what would it be and why?
So we are not saying favorite but most valuable? I would sprint or run. Sounds Biased doesn’t it? Remember I am most likely to choose an exercise that would make physiological adaptations to my body after a year. You can see that (morphological adaptations) with the olympic lifts and running at various speeds. We were designed by evolution or intelligent design to run with beauty. Running is the most natural form of exercise you can do. I know that the Turkish Get Up is popular but I can’t take the easy way and blindly jump on the band wagon. The TGU has a lot of great qualites, but it’s not the bread and butter for most strength and conditioning programs for performance and health. The TGU should not be the meat and potatoes of one’s training as it doesn’t sufficiently stimulate the body, especially the legs. They are very coordinative in nature and the EMG studies show some great core benefits but I don’t find them to be a real bang for your buck exercise. The TGU is like the Lady Finger’s of fireworks, lots of bangs but very little effects. When an athlete has a great offseason or when someone gets into really good shape do you hear whispers of “that guy has gained some serious mass, is ripped, and is so explosive and agile….he must be on the TGUs!” It has value but if you had to choose between one or the other, running or olympic style lifting would be my choices. The Turkish Get Up is very far down on my totem pole and I am not afraid to say that. I will say that the TGU is one of the best connective exercises you can do to teach how to use the body and it should be an option for people trying to help the general public be more complete. I love if the average joe can do a kettlebell exercise, but for me, my body is my tool of choice.

So I encourage coaches and trainers to prepare athletes to run in some form, as it’s sharing a gift and ensuring people have that option is more demanding but definitely worth it. I am not saying I want Rugby athletes to run marathons, but most sports involve some sort of running. My concerns are people will talk about pattern overload or now lack of variable vectors in training but those are biased against running. The body is designed to handle tasks that repeat. The heart and lungs will beat and expire over and over again and we need to focus on supporting function more than removing what we don’t think is functional. When I watch a Red Sox game I don’t’ see Jonathan Papalbon spiderman crawl out to the mound or (insert cross-training flavor of the week). Many times a person going for a jog is a great way to clear the mind. Even if one goes for a long walk I am happy about that even if it’s not “hardcore.” I think we can benefit from just moving on our feet and doing what Mother Nature wants.

Sprinting - Great Bang for your Buck

9. Could you give my readers a basic summary of what your methodology on training is (eg. how do you assess, and design, and periodize programs)?

I did an interview with Bret Contreras sharing what I believed about assessments and order and training and I felt I could do a better job explaining some of the great concepts on assessment and training from the many innovative individuals I have learned from over the years.

Assessments-To be fair the FMS has helped the profession by creating a standarized screen to quickly evaluate some functions of the body. Many coaches are now doing assessments because of Gray Cook, and I have listened to him speak many times, bought his book to see some of his great work. We owe Gray a lot of credit but let’s evolve the process. Athletic appraisal can be traced back to Galen inspecting what Gladiators will be traded, how the Military in WW2 evaluated their fitness programs, and what technology is doing with HRV and data mining. So I use a Black Box approach with data collection and contract outside professionals to collectively come to conclusions. Those conclusions are enlightening and completely surpass the status quo but it isn’t practical in privatized facilities.

Alan Degenero has the most important presentation in Strength and Conditioning over the last few years, but was it in vain? I think it was, so I decided to take matters into my own hands with consulting a business intelligence person to extract the right data in the profession of sports performance and sports medicine to see what is working. My process is not earth shattering by any means. Based on the current goals and resources. come up with a plan that is practical and sound and work hard doing so. It’s amazing when you add in work hard and thus long periodization is more of a factor. In a simple outline I do the following.

Outsource Experts- I am a team player period and will always will be a team player. I like working with others and believe that a group is more than an individual. I use sports medicine to evaluate the athlete when I can, or resort to an athletic appraisal evaluation. If you are going to assess do it right and do it as comprehensive as possible. Sometimes a phone call to the right coach is priceless.

Plan the Season- I follow conventional practices of sport science from the USATF coaching education . Nothing new here. I am very vanilla because the compositions of all of the variables is the periodization, not just the sets and reps of the lifts or distances, volumes, or intensities of the runs.

Record Data- This year I may use an assistant to record as much data as possible. I think as coaches we need to start doing more work in this area as an excel spreadsheet of sets and reps of weight training is not the standard level of data collection of other high level professions. It’s not easy and I need to be consistent here.

Analyze the Results and refine-At the end of each year look back and reflect on what you did and see what you can do better. In team sport settings things are more stable, but in the private setting you have a lot of market factors that will change. I prefer the team setting.

Next year the loop repeats, and how you do it better is always the same “Theatre Production.” The story is the same and the actors are likely to be of the same abilities or even same people, but you got to do it a little bit better. Maybe the score is refined and more dramatic. Maybe the lighting is more effective. Maybe the director makes things flow better. Sometimes the lead actress will lose her voice and you will have to improvise. It’s all about refinement.

10. Last question, what advice would you give to young coaches, like myself getting into the field?

Be patient and focus on results first. I realize that the private sector requires a lot of marketing and other needs that make it harder to do a good job but do your best. If you are looking to be a rock star and perform live at seminars and conferences early you need to check your ego and start travelling to see people that are doing a good job. In this profession you have ten years of learning, ten years of earning (making good money), and then ten years of burning (making great money). Those that rush the first two phases level off and tend to lose momentum after ten years and their work never lasts. I am happy Supertraining will keep selling after both Mel and Yuri are gone and the book you write needs to be a masterpiece for people to read in 20 and 30 years. Great work is never smothered, and work that is not great never lasts and is on sale in one year on Amazon, hence the turnover of trends. Trends come back like fashions for the next generation because most people try to make the same mistakes twice. What did the unstable surface and swiss ball craze teach us? Currently the TRX phenomenon is about being suspended, but I think it’s a suspension of belief. It has value but how much impact will it have to a sport such as Football? How can we measure the impact? I know the equipment is of use and I use it but it’s only a small part of a complete program. Again I use many of the things I am critical of but the hype needs to calm down. If our profession is to evolve we need to act like scientists and teachers, not cult followers. I am guilty of following the wrong people without enough scepticism as information is hard to filter. A good rule of thumb is that you want to train an athlete like a close friend, you are not going try to hurt or short-change their goals, and if you can do that, that is enough for me.

RB: Carl , thank you so much for your time. Where can my readers find out more about you, and any projects that you may have coming up?

CV: I have no real projects that anyone can benefit from as I don’t even blog right now. I will revamp my blog in the next season to be far more evidence based while not losing any humor and include more video, and skypecast interviews with sport science. If people like some of the 300 posts I will share, I also have a Mediacast Subcription that many coaches have given positive reviews. I review some of the hot topics and share what the best are doing with narrated slides and sometimes video.

I also do some light programming and IT solutions if people are looking to take their workouts to the next level. Many coaches are more interested in doing a better job with what they have, so they are looking to technology to help them. Often it’s what you get your athletes to do than how much you know. People can contact me via email at carlfvalle@gmail.com

Why I do what I do!

2010-08-06T13:06:00.000-07:00

This is why I love strength and conditioning. Here is a message that one of my athletes sent me last week:

Hey Rob, I was just thinking there how this season is going so well for me and how much I am enjoying playing and I think a lot of the cause is definitely down to the strength training I am doing wih you. So thanks a million for all your time. I really appreciate it. There is no way I would I have been able for the physicality of last Sundays match (A big final that this athlete was involved in) without you.

This is why I do what I do! I love this field.

Stay Strong,

RB

Is your TFL & ITB giving you knee pain?

2010-07-30T10:10:00.000-07:00

Something I have come to see more often with athletes who have very poor control of their femur (a valgus collaspe as we all know), is that their TFL and ITB are extremely hypertonic. I begin to think of synergistic dominance. Thank you Shirley Sahrmann, and Leon Chaitow.

In the good old days we would have strengthen the VMO. I know that Charles Poliquin is still a big proponent of strengthen the VMO when he sees a valgus collaspe. To me I can see no sense to this line of thought. How could a muscle that attaches on the femur control the femur?

Then we came to realize that it was the proximal muscles of the hip that actually control this knee valgus. Particularly glute medius. So then glute medius became the bussword in our field. The only thing we now didnt realize was what was the optimal way to train glute medius for its main function (hip stability). In your anatomy textbooks, it will tell you that the glute medius abducts the hip. So with this in mind we thought this is how we needed to train it to get it stronger.

Thank God for Gray Cook. Gray told us that the body has a system of stabilizers and primer movers. In Janda's work and in Chaitows writtings they would call the stabilizers postural muscles and the prime movers phasic muscles. Different terms same thought process.

Gray went on to tell us that when a stabilizer is not firing right (not when it is not strong) that a prime mover will take up the slack and try to do two jobs at once. So now you have a prime mover that thinks it is also a stabilizer. This can lead to a montrol control issue that shows up as a lack of flexibility. This has also be termed stiffness by some.

So how does this all link back to the TFL & ITB giving you knee pain? Again in the good old days we would have told this person with a hypertonic of stiff TFL to try and stretch it. In essence we were banging our heads against the wall. If we just restore the reflexive ability of the glute medius to stabilize the glute medius, the stiffness in the TFL would magically start to decease.

How can we train the glute medius to do its proper (functional if you like) role. For everyone who knows Grays stuff you know the answer. Reactive Neuromuscular Technique (RNT). For those of you who do not know what RNT is, dont worry. I will put a video up next week of a few RNT techniques that I use.

Until then,

Stay Strong,

PS. Another thing to look for with valgus collaspe is excessive foot pronation. Look at the peroneus muscle group for trigger points. Just something else to consider.

My Interview with Cedric Unholz

2010-07-22T14:11:00.000-07:00

This week I had the pleasure of being interviewed by my good friend and strength coach Cedric Unholz.

In the interview I answer questions on:

- How I got into the field of Strength and Conditioning
- What I think is wrong within our industry
- How I incorporate manual therapy into my training
- My biggest influences as a coach
- And more

Check it out here.

Stay Strong,

RB

An Interview with Mark Young

2010-07-20T03:46:00.000-07:00

1. Mark thank for your time. Could you give my readers your background, and how you came to be a strength and conditioning coach?

Hey Robbie, thanks for inviting me to do this interview!

Basically, I did my undergrad in kinesiology and planned all the way along to get my PhD and become a professor or at least remain in academia. I loved research and exercise physiology so I figured this would be a great way to blend the two together.

In the year between my undergrad and grad school I started doing personal training at a large commercial gym and I began to “battle test” the stuff I learned in school which was a big wake up call for me. Despite having learned all sorts of great stuff, I still got pinned under 135 on the bench press. This is where my “under the bar” learning began and where I started to meld theory with practice.

Shortly after I started grad school I was able to rent space from a colleague at his facility and left the big box gym behind so I was juggling school and a business which was pretty tough. However, about two months out from the completion of my Master’s my father passed away and I was completely devastated.

This was the real turning point for me. I had one of those powerful moments when you reflect on your life and ask yourself if this is what you REALLY want to be doing. In my case, it wasn’t. I couldn’t imagine life without training and helping others so I left school immediately and started training full time. I haven’t looked back ever since.

2. What, in your opinion, is the biggest problem you see within the fitness industry today?

The biggest problem to me is the disgusting nature of the commercial weight loss programs being marketed on every TV station, web page, and Twitter account. Despite their growing numbers, our society is getting more and more obese. But, of course, the internet marketers and “fitness experts” don’t really care to change their practices as their primary interest is the almighty dollar.

The bottom line to me is that policies have to change and there are certainly many other areas that need to be addressed outside of the fitness industry, but we as fitness professionals have a responsibility to stop selling fad fat loss programs and diets to the public. To me, if a plan implies rapid fat loss it is a short term solution and I’d wipe my ass with it before I’d give it to a friend.

Wow...sorry. I get a little fired up about this stuff.

I too would rather wipe my ass with short term solutions!!

3. Who has had the biggest influence on you as a coach?

Every day my wife and daughter inspire me to continue doing what I do. They are the reason I get up every morning.

With regards to knowledge, my grad school advisors Dr. Stuart Phillips and Dr. Martin Gibala taught me to critically read the science behind any training or nutrition plan so I owe them a tremendous debt of gratitude as well. Everything I read or hear goes through the BS filtering system that I learned from them.

With regards to training, I’ve had so many influences over the past 10 years and many of the people I used to look up to have fallen from my list as time has passed. Currently, the people that influence me the most are guys like Mike Robertson, Mike Boyle, Nick Tumminello, John Berardi, Alan Aragon, Lyle McDonald and other up and comers that I get to talk to like Bret Contreras, Patrick Ward, Carson Boddicker, and many I’m probably forgetting. (Sorry guys and gals. You know who you are.)

Shirley Sahrmann and Stuart McGill’s books have possibly shaped the way I train people more than any other single text so I suppose you could consider them major influences too. When dealing with being overweight and obesity, Dr. Arya Sharma is incredible and I think anyone dealing with weight loss should read his blog.

4. Sometimes there seems to be a huge gap between some physical therapists and strength and conditioning coaches. How in your opinion can this gap be bridged?

To be honest, I’m not sure that there really is a large gap in terms of knowledge these days. More and more trainers are learning more about physical therapy and some are getting pretty damn good at it. I think the problem lies with the fact that some coaches are overstepping the perceived scope of their practice and it is leaving some PTs with a bad taste in their mouth.

To bridge the gap I think that coaches and therapists have to come together and have a symbiotic relationship where they benefit from one another instead of competing. Any trainer worth their salt will know when to refer out. The best ones even have a network of people to refer to. I think PTs also need to do the same. I’m sure the best ones do.

5. What are your all-time favourite books in the following areas:

- Strength Training:I have to be honest here and say that I haven’t read a whole lot of books in this area. Most of my learning here comes from journals and experience. If I had to suggest content to read, I’d suggest anything by Dave Tate.

- Physical Therapy Rehabilitation:Shirley Sahrmann’s Diagnosis and Treatment of Movement Impairment Syndromes. Hands down!

- Nutrition:Again, mostly influenced by journals here. I really love all the stuff I’ve read by John Berardi, Lyle McDonald, and Alan Aragon. Martin Berkhan is someone I’m really following too. He’s all about intermittent fasting and wicked smart when it comes to the science behind his methods. The guy is shredded all year.

- Business:The Emyth Revisited by Michael Gerber is the best business book I’ve read. If you are thinking of opening a training studio I highly suggest reading this first and do everything he says.

- Random:I love anything by Malcolm Gladwell. I took me too long to pick up one of his books despite numerous recommendations. Once I did, I was hooked.

Being a complete self improvement geek I also read almost any book in this area.

The 7 Habits of Highly Effective People is a must read. I also think everyone in a serious relationship should read and actually do The Love Dare. It has some big time religious underpinnings (don’t say I didn’t warn you), but it is great for any couple looking to further strengthen their relationship whether it is already strong or struggling. My wife and I are rock solid, but we found it fun and interesting to work through.

I also have a bunch of Dr. Phil books. (Yeah...I know. I told you I was a geek.)

6. What do you do to for your continuing education (Seminars attended etc)?

Being that I live in Canada, I don’t do much travelling to the bigger seminars in the US. I do attend some smaller ones here, but I tend to rely more on my contact with others in the fitness industry than on seminars. I feel that I learn more from this type of interaction than seminars.

I’m more of a read (or hear) and test kind of person. I have the good fortune at this point in my career to chat and share resources with a lot of bright people. Once I have the information, I don’t need someone to tell me what works. If it sounds scientifically valid, I try it and measure the outcome. Experience really is the best teacher.

On top of that I read AT LEAST an hour per day and own literally hundreds of training related texts, ebooks, DVDs, etc.

7. What resources that are out there, would you recommend to young up and coming coaches (Podcasts, Websites, Blogs, Products)?

StrengthCoach.com is a great place to start. Interaction with other coaches who have been in the trenches for years is priceless. I don’t think there is a time that I’ve logged in and not learned something. You can also connect with so many great people. I hear that Robbie Bourke guy hangs out there too. ;-)

As far as sites go, I read TMuscle, WannaBeBig, and a few others to see what’s hot in the industry and who is coming up.

I have a ton of blogs that I subscribe to and they pop up in my feed reader every time something is posted. I subscribe to Mike Roberston, Eric Cressey, Bret Contreras, Mike Boyle, Patrick Ward, Carson Boddicker, Charlie Weingroff’s just to name a few. I probably subscribe to at least 50.

Products are subject to individual needs, but I suggest everyone entering business read the Emyth Revisited and I’m a big fan of Assess and Correct by Robertson, Cressey, and Hartman as this system is very similar to my own.

8. If you could chose one exercise, and one exercise only, what would it be and why?

If I had to pick one exercise for the North American public it would be tricep table push-aways. Place palms firmly against table and push. Repeat as necessary. For everyone else, it would probably have to be the Turkish Getup.

Ah the old push away exercise. Great for losing body fat!

9. Could you give my readers a basic summary of what your methodology on training is (eg. how do you assess, and design, and periodize programs) ?

How about I fax you a novel? The truth is that I probably couldn’t write down my methodology as fast as it changes in my mind. Yet, the core principles remain the same and rarely change for any population I train.

- Assess
- Set long term goals (1 year or more)
- Break long term goals into short term benchmarks
- Create plan and focus on actions instead of outcomes
- Reassess
- Continue plan or revise based on outcomes in relation to goals
The specifics are where it gets messy and these are all dependent on who I’m dealing with.

10. Last question. What advice would you give to young coaches, like myself getting into the field?

Be passionate

Learn ferociously and never stop

Check your ego and avoid putting down others in the industry - it makes you look bad

Connect with others and learn from them - most are friendly and willing to help you out

Blog - writing stuff down will help you solidify your thoughts

Actually train people – there is no substitute for experience

RB:Mark, thank you so much for your time. Where can my readers find out more about you, and any projects that you may have coming up?

MY: Thanks for having me Robbie! It was a pleasure to do this. Your readers can find me and sign up for my newsletter at http://www.markyoungtrainingsystems.com/.

A better way to Curl & Press?

2010-07-13T03:46:00.000-07:00

The Tall Kneeling Curl & Press and its progressions are excellent vertical press exercises, and ones I use with all my athletes who have healthy shoulders.

But the one problem that I see sometimes with some people, is a hyper extension of the lumbar spine when pressing the weight over head. Sometimes this can be due to poor shoulder mobility, which is can be caused by poor t-spine mobility, which in turn leads to poor upward rotation on the scapula, and scapula stability. I think if you have an athlete or client with these limitations, overhead pressing them may not be the best idea.

Other times it can be just a technique thing, or with a lot male athletes, too much weight. When guys try to boost their ego they will try to get the weight up anyway they can. This can lead to guys hyperextending the lumbar.

I have started doing this exercise in a 1/2 kneeling stance with the front foot elevated on a low step. This keeps guys honest with the weight as they cannot the cheat the weight up by hyperextending their lumbar spine, as by having the front foot up on the step with keep the low back from hyperextending.

Check it out here,

Stay Strong,

RB

Mobility Circuit

2010-07-07T10:18:00.000-07:00

Another video! Here is a Mobility circuit I use as part of my guys warm up.

Wall Slides x10
Ankle Mobiliy x10
Leg Swings x10
Reaching SLDL x5 Each Leg
Quadruped T-Spine Rotations x10
Spidermans x5 Each Leg
Lunge Martix w/ Medball x5 Each Leg
BW Squat w/ Medball ,or an OH Squat w/ Medball (I did a BW Squat cause my overhead squat sinks! Damn Thoracic Spine Mobility :-( . But Im working on it.)

Anyway heres the video.

Stay Strong,

RB

Psoas Activation

2010-07-05T01:14:00.000-07:00

Here a new Psoas Activation drill I have been playing around with. You can also do this drill with your back against a wall to stop lumbar extension.

Psoas Activation

Stay Strong,

RB

An Interview with Anthony Renna

2010-07-01T01:35:00.000-07:00

1. Anthony thank for your time. Could you give my readers your background, and how you came to be a strength and conditioning coach?

I was in the bar/restaurant business for a long time, and as I got older, I got really tired of being in that atmosphere. I grew up playing a lot of different sports, loved being active and worked out with a trainer a little in my early 30’s. I decided that I would get certified as a trainer, just to see how I liked it. I figured that in the very least, I would learn how to workout better. Once I got certified, I was fascinated by what I was learning and I started to go to a bunch of continuing education workshops, anything and everything. I got a job with a big chain that had great in-house education and continued to attend whatever I could. I went to a Gray Cook lecture and he mentioned new books by Mike Boyle (Functional Training for Sports) and Mark Verstegen (Core Performance). I got them and that changed everything for me. Those books shaped the direction I would go with my training.

2. What, in your opinion, is the biggest problem you see within the fitness industry today?

Trainer impatience. I think trainers don’t spend enough time learning and exploring different philosophies and styles because they just want to get into it, train as much as they can and make as much money as they can. Going back to Coach Boyle’s “Should You Stick to the Recipe?” article, trainers are trying to be Chef’s before learning how to cook. It’s a process. Everyone wants take the short cut right to “expert.” We can talk about a central governing body all we want, but we need to hold ourselves accountable as individuals and as an an industry.

3. You recently opened a new facility (congrats by the way). Could you give us a summary of what it is like to run and own a business?

Thank you. Having the facility has been an amazing experience. It’s a lot of hard work and there are a ton of suprises everyday, but it’s very rewarding. I think it has to be in your DNA to have your own place. I’m a little bit of a “know-it-all” so I like being the guy making the decisions. The cool thing is that there are so many resources and opportunities to learn the business part of fitness, from guys like Alwyn Cosgrove, Thomas Plummer, Coach Boyle and Pat Rigsby, that it is becoming easier to make it work. We used to have a saying in the bar and restaurant business. “Just because you know how to cook, doesn’t mean you should open a restaurant.” You need to learn basic business principles. I don’t care if you run a pet store, the fundamentals of business are the same, you have to understand that. Training is the easy part.

4. Who has had the biggest influence on you as a coach?

Mark Verstegen and Gray Cook are up there but definitely Coach Boyle. It actually has nothing to do with his training philosophies and programs, although if you looked at my program design you would know where it came from. It has more to do with who he is as a person and how he handles himself in every aspect of his life. His ability to admit being wrong and change, his willingness to help anyone and everyone out at any time, his commitment to his family and his ablity to separate “disagree from dislike” (which I still struggle with) have all been qualities that I have tried to replicate and have made me a better person and coach.

5. What are you all-time favourite books in the following areas:

- Strength Training: Functional Training for Sports, Core Performance, Advances in Functional Training
- Physical Therapy Rehabilitation: Athletic Body in Balance
- Business: Purple Cow- Seth Godin, 55 Strategies- Alwyn Cosgrove
- Nutrition : Precision Nutrition, Food Rules (Michael Pollan)
- Random: Tipping Point- Gladwell, Blink- Gladwell, On the Road- Kerouac, The Zen of Oz, The Tao of Pooh

6. What do you do to for your continuing education (Seminars attended etc)?

I consider the Perform Better Summit an absolute must. It is the greatest collection of coaches, trainers and therapists and Perform Better runs a great show. It helps being the host of the Strength Coach Podcast because I get to speak to: a) Coach Boyle once every 2 weeks just about training, b) a different college or professional strength and conditioning coach about what they’re doing, c) Alwyn Cosgrove about business and d) Gray Cook about movement! It’s pretty crazy. Doing SCWebinars.com has been great as well because I get to see 3-4 presentations a month from the worlds top strength pros. The articles and the forum on SC.com has been an amazing way to keep up with current info. I consider the SC.com forum “the best place to learn from the best strength coaches and therapists you’ve never heard of.”

7. What resources that are out there, would you recommend to young up and coming coaches (Podcasts, Websites, Blogs, Products)?

I think anything that’s free for young coaches is the best place to start. Kevin Larrabee’s “The Fitcast”, Patrick Ward and Keats Snideman’s “Reality Based Fitness”, Mike Robertson’s “In the Trenches” and “The Strength Coach Podcast” are all free. There is no reason to not be able to listen to all of those. There is no excuse not to have every episode in their iPod’s. Same thing with blogs. You can get a ton of info from Coach Boyle, Eric Cressey, Alwyn Cosgrove, Mike Robertson, Jason Feruggia and the list goes on.

8. Could you give my readers a basic summary of what your methodology on training is (eg. how do you assess, and design, and periodize programs)?

I mostly work with golfers so I use a modified version of the Titleist Performance Institute assessment first. I take the results of that assessment and plug in some of the things that I feel the athlete/client needs into my template. Basically, I have everyone working on tissue quality as soon as they walk in, then move to some joint mobility exercises for the ankle, hip, thoracic spine and shoulders. After that I combine more mobility exercises with stability (bridges, planks, quadruped, farmer’s walks, belly press) and activation (standing T’s, mini-band activations, lateral & Monster walks) exercises with the exercise selection based on the assessment. This will take about 20-25 minutes. If they have built a good base of mobility, stability and strength, then go into some plyos for for lower body power and med ball throws and upper body power. (With my clientele, it’s rare that I am using O-lifts). After power, I go onto my strength circuits, basically working 2 quad sets in phase 1 of 1) upper body exercise paired with a 2) lower body exercise, 3) a corrective stretch or movement pattern and 4) a golf pattern drill. I save my ESD work for the last part of the workout, working some intervals in.

9. If you had to pick one exercise, and one exercise only, what would it be and why?

Kind of a combination Turkish Get Up with Waiter’s Carry, (basically an overhead farmer’s walk). When you think bang for your buck, I am not sure if there’s anything better.

10. Last question. What advice would you give to other young coaches, like myself getting into the field?

1) Keep learning. Beg, borrow and steal to go to every workshop or conference you can. Visit other coaches or in the very least call them or email them. Most coaches are cool. Try to network as much as possible and think outside the box by reading all kinds of books- business, self help, biographies, etc.

2) I love what Thomas Plummer says, “Bring It All.” Show some pride and try to be the best you can be.

3) Most of all, be patient. Do your thing, keep your nose to the grindstone and good things will happen. Keep your eyes open for opportunities and they will come. A good example of that in my life is when Coach Boyle switched over from a free forum, to a paid membership site. Everyone was bitching and moaning to him because they didn’t want to pay him a lousy 10 bucks a month. Instead, I saw an opportunity and called him to tell him that he should have a podcast for the site and I could do it for him. It would give him lots of exposure and we could get a sponsor so it wouldn’t cost him anything. He was open minded enough to just go with it even though he had no idea what a podcast was! The podcast has led to so many other opportnities for me that I was able to open a studio because I knew I had additional sreams of revenue to fall back on. I was patient and a jumped on an opportunity that has paid off incredibly.

RB: Anthony, thank you so much for your time. Where can my readers find out more about you?

AR:You can see my studio at http://www.fiveironfitness.com/, the podcast at http://www.strengthcoachpodcast.com/, and the online continuing ed resource, http://www.strengthandconditioningwebinars.com/.

Book Review: Underground Secrets To Faster Running

2010-06-24T11:22:00.000-07:00

This book definitely exceeded my expectations. I throughly enjoy all 86 pages of it. I read this book in about 2 hours.

I like and also agree with most of Ross' opinions. His opinion on Mass Specific Force (MFS) is interesting. MFS is the amount of force you can produce in relation to your bodyweight. He talks about staying away from putting on sarcoplasmic hypertrophy (non-contractile), and only concern yourself with myofilbillar hypertrophy (Contractile).

He states that to run faster you have to put more force into the ground, or the same amount of force but at a faster rate.

He talks about why linear periodization is a load of crap bascially!! He is definitely a proponent of more of a concurrent approach to strength training.

He discusses why he thinks the deadlift is a superior choice of lift to the squat. I myself am a huge deadlift fan. If I had to pick between a deadlift and a squat, I would also pick the deadlift (everytime). In saying that I still think the squat pattern is still important to coach.

Conclusion:

This is a good thought provoking book. I would recommend it.

Stay Strong,

Plate Loaded Single Leg Deadlift

2010-06-18T13:01:00.000-07:00

Here is a plate loaded version of a single leg deadlift (SLDL) that I use with some beginners who have difficulty with a dumbell version.

1 Arm Plate SLDL

I find with some beginners that when I load them with a dumbbell they have trouble keeping their shoulder of the arm with the dumbell retacted. What I see is the shoulder come from into protraction, which can cause some rotation and some flexion of the thoracic spine. I find too that beginners think they need to go lower down when performing an SLDL, then they really need too. This can cause some beginners to go into some rotation and flexion of the thoracic also.

All the above can lead to an ugly lookin' SLDL.

I find with the plate loaded version that beginners hold better form. The plates vector of weight is easier to control than that of a dumbbell. It feels very similiar to a kettlebell, as it drops straight toward the floor. Also with the plates diameter, it stops beginners going too far down when performing a SLDL, as it tips the floor. This stops beginners going into too much thoracic rotation and flexion.

Give it a try.

Stay Strong,

Book Review: The Female Brain

2010-06-16T03:31:00.000-07:00

So my closest friend started to tell me about this book, and how she thought that I would enjoy it. Boy she knows me too well. Also the more I read and listen to people like Paul Chek, I have become more open minded about learning more things. So I decided to go where very few males have gone before 'inside the female brain'.

I have to say that initially I felt the author Louann Brizendine came across as fairly sexist, but the more I read of this book the more her humour, wit, and information grew on me.

Brizendine broke the book down in a very reader friendly way. The chapters where as follows:

Chapter 1:The Birth of the Female Brain

Chapter 2:The Teen Girl Brain

Chapter 3: Love and Trust

Chapter 4: The Brain Below the Belt

Chapter 5: The Mommy Brain

Chapter 6: The Feeling Brain

Chapter 7: The Mature Female Brain

Summary:

Chapter 1: The Birth of the Female Brain

Every brain starts off as a female brain! After 8 weeks, if enough testosterone is produce, it will start to change this female brain into a male brain. The testostrone supposely skrinks the communication centre of the brain, reduces the hearing cortex, and makes the part of the brain that processes sex twice as large. Go figure!!

As babies, females are more observent than males. In the first 3 months a baby girls ability to make eye contact and mutual facial expression will increase by 400% more than boys.

Chapter 2: The Teen Brain:

Talks about how the menstrual cycle can really f#*k things up for females. The menstrual cycle is broken up into two phases: the estrogen phase for the first two weeks of the cycle, and the progesterone phase for the last two weeks cycle.

During the estrogen phase (weeks 1 & 2), a girl is more socially relaxed. There is a 25% growth of the connections in the hippocampus (your memory), and that makes the female brain a little sharper and more alert. The brain fucntions better, and you remember more.

Then in weeks 3 & 4, progesterone starts to come out from the ovaries and begins to reverse the effects of estrogen, acting like a weed killer on the new connections that were made with the hippocampus. the brain becomes more sedated at first, then gradually more irritable, less focused, and then a little slower.

In the last few days of the cycle, progesteronr collapses and its calming affect is withdrawn. This leaves the brain momentarily upset, stressed, and irritable. Bascially this is where the shit can hit the fan!!

Chapter 3: Love and trust

In this chapter Brizendine states that women are more cautious than men when starting out in a relationship. Women for the most part look for long-term security out of a relationship (can this male provide for a family, and keep us safe), more so then men. She claims that not much has changed since our stone age days.

She talks about the high levels of oxytocin (feel-good hormone) is very high in the initial phases of a relationship. This is why people can crave for one another when they are apart. Oxytocin can also supresses anxiety and skepticism, reinforcing ones feelings for their partner. This can be achieved by kissing, hugging, and well you know yourself.

She finally goes on to talk about in some brain-imaging studies that, emotional pain triggers the same circuits in the brain as physical pain.

Chapter 4: The Brain Below the Belt:

Brizendine states that women need to be completely relaxed to be able to have an orgasm. If the female cannot relax this will shut off the hormones that are release in order for her to have an orgasm.

Chapter 5: The Mommy Brain:

Brizendine talks about how females can get so obsessed with their babies, that the same happy hormones get release, that where release when they first fell in love with their partner. This is why so many women after giving birth have zero interest in sex, as caring for the child gives them enough satsifaction.

Brizendine states that some mothers actually start to carve for the feeling of breast feeding, as this again starts to release the happy hormones that are released during sex.

Chapter 6: The Feeling Brain:

Brizendine states that in general women are better are detecting one's feelings. Men only pick up subtle signs of sadness 40% of the time, where as women pick it up 90%.

Chapetr 7: The Mature Female Brain

This was the chapter I liked the most. Brizendine talked about that when a woman reaches post-menopause, and all her children are grown-up, that she starts to finally care more about herself then others. She finally does what she wants to do. This is why women over fifty are more likely to initiate devoce than a man.

Conclusion:

I think this a great book for any who trains, is married too, or is friends with females. The book goes into the physiology more than I did here, which is what I really did like about it also. What hormones are being release with this type of reaction and so forth.

Well there you have it. The Female Brain!

Stay Strong,

Want a Bigger Chest and Shoulders? Do More Rows!

2010-06-15T09:05:00.000-07:00

I am sure we have all seen this. Guys with aweful posture (forward head, rounded shoulders), benching to get a bigger chest!

Whenever I get asked by young guys about how to make their chest bigger, I always say, "Do more rows"! To which they always look at me let I have two heads!

Let me explain here. If you have poor posture like the picture below more bench pressing, or any horizontal pushing will only do you more harm than good, and give you a smaller looking Pec area, rather than the barrel chest look you desire.

Poor Posture

In the picture above my posture is so bad, that you cannot even see my chest. If I was to do more bench pressing, or any type of horizontal pushing it would actually make me chest look smaller NOT bigger, by pulling me more into this dysfuctional posture. Now if I was to strengthen my upper back, and get my shoulder blades back, my chest would look like it just magically grew tenfold! See in the picture below

Good Posture from some upper back work

Also if you have poor posture like in the first picture, the function of shoulder into overhead positions is going to be greatly comprised. Look below.

Alter overhead mechanics due to poor posture

In the picture above there would be no way in hell you would let someone with this overhead movement pattern press a weight overhead. Now if you wanted to really get optimal hypertrophy of your shoulders, you would want to press overhead. But you could not run the risk of pressing overhead with the posture in the picture above.

Now if again I was to strengthen my upper back, and work on some other things (like t-spine mobility and proper breathing patterns from the diaphragm), I would put myself in a much better and safer position to overhead press. In the picture below, you can see that my upward rotation of my scapula is far better, safer, and more efficent with good posture. This effectively will allow me to overhead press without any compensation, while keeping my shoulder healthly in the long-term also.

Optimal Overhead Positional due to better posture

Show there you have it. It you want a bigger chest and shoulders, DO MORE ROWS!!

Stay Strong,

What a Week!

2010-06-08T09:14:00.000-07:00

From L-R: Connor Ryan, Robbie Bourke, Stephen Bennett, Cedric Unholz, Steve Bunker.

Sorry for the lack of activated on the blog. I am just home from Boston after attending the Perform Better Summit. It was a hectic week, not only did I attend the Summit but I met up with all the guys from MBSC. It was great to meet all of the guys again.

I travelled over with my friend and Strength Coach Stepten Bennett, and we met up with Australian Strength coach Cedric Unholz in Boston.

A big shout out to Steve "Bunkie" Bunker, and all of his family for all of their generosity during our stay. Also to Connor Ryan for the ride back on Sunday to Winchester, and for just being " a sound man"!.

The summit itself was great, and it was nice to finally put some faces to some names. It was wonderful that Cedric and I got the chance to have a full blown conversion about training and re-hab with Charlie Weingroff on Saturday night. That was an education in itself. Thanks Charlie.

Also a big thanks to Mike Boyle for accommodation at Rhode Island, and to Anthony Renna for Fridays after party.

As for the actually presentations, I need to listen back to my voice recorder, and look over my notes.

RB