[quote]IHateGymMorons wrote:
What specific “dynamic flexibility” do you find helpful? [/quote]
You’ll find out soon enough; Mike and I have some tricks up our sleeves.
Correct, as well as basic upper body posture. If they’re rounded over up top, chances are that they’re going to use thoracic rounding to make up for a lack of hip flexion ROM due to a tight posterior chain.
[quote]Also, what “cues” do you find helpful to work your magic?
[/quote]
Just sent this to a client for rack pulls:
Driving through the heels.
Keeping the chest up throughout the entire movement.
Squeezing your glutes to lockout the movement in an UPRIGHT
position (not leaning back and using the lower back)
Not squatting the weight down (it should be a stiff legged movement until you hit the kneecaps, at which point you can flex the knees to get the bar the rest of the way down).
Choosing an appropriate weight; I couldn’t care less how much you’re lifting as long as you’re doing it right.
I meant to say the PhD’s have to do dissertations. In spanish, my undergraduate degree, it’s all “un tesis” so I don’t really distinguish in english anymore.
The only thing they said was, “Well, I would guess you have tendonitis, here, take this pain medication and don’t throw for a few weeks.” Seriously, man I almost laughed in his face.
I was already leaning in the direction your thinking I was just hoping to get a definite answer after having the MRI and X-ray done, but no luck there. My guess is its something to do with the nerve but hey, I’m far from being a doctor.
I’ll have to get the results from the hospital I went to and then I’ll shoot you an email and we’ll go from there.
[quote]Eazymoney wrote:
The only thing they said was, “Well, I would guess you have tendonitis, here, take this pain medication and don’t throw for a few weeks.” Seriously, man I almost laughed in his face.
I was already leaning in the direction your thinking I was just hoping to get a definite answer after having the MRI and X-ray done, but no luck there. My guess is its something to do with the nerve but hey, I’m far from being a doctor.
I’ll have to get the results from the hospital I went to and then I’ll shoot you an email and we’ll go from there.
Thanks for your help!![/quote]
No problem. Admittedly, it’s been a while since we’ve chatted, so I can’t completely remember your symptoms. Shoot me an email when you get a chance and we’ll see if we can get things squared away.
The seminar will definitely be open to the public; I’ll be posting details shortly (we’re just finalizing everything for the conference brochure and CEUs for those who attend). Keep December 10th open.
[quote]bulldogtraining wrote:
Is the job you’re taking in Worcester? I grew up there.
Anyway, will your december lecture be open to the public?
[quote]Eric Cressey wrote:
Not sure what you mean. Are your feet externally rotated?
Note the position of the calluses on the bottom of your feet. Are they at the bases of the big and little toes or at the bases of the index and middle toes?
[/quote]
OK, scratch all I’ve said, I went from what I thought and did not even have a look at what went on with my feet. OK so, yes they are externally rotated, but just slightly. The big problem that lies right now (or so it seems) is that my stance is too close together (say my feet should be shoulder width, they’re like neck width). As for my calluses, I cannot find them, as if I had none What should I do? And do I need to give you more info?
Several weeks ago I posted asking for suggestions for a sports doc in New Jersey who might be able to help me out with a case of tendinosis/epicondylitis.
You suggested that I try ART. I was somewhat skeptical that this could help, but thought it was worth a shot since you recommended it.
Well, I found an ART practitioner and after 3 sessions my problem was resolved. I still can’t believe it . Before I was telling myself how happy I’d be if by the beginning of the new year I could be training again, and yet this took all of two weeks.
The doc explained the principles behind ART, and it made a lot of sense. It left me wondering why this sort of knowledge is not more widely spread in the medical community
Thanks again for going out of your way to send me advice. I do appreciate it!
this is kind of an odd question. What is the best way to prevent overuse injuries in the shoulder from swimming? Does backstroke balance out freestlyle (crawl stroke)?
EC,
I am in hockey season right now and wondering how you would organize training in order to maintain (or increase, if possible) strength levels during the season. We practice on mondays and wednesdays and have games on fridays and saturdays. This schedule continues for the next five weeks and then we have off until another similar five week schedule begginning in mid january. I was thinking a full body higher rep day on sunday and ME upper day w/ higher rep lower body lifting on tuesday. My ME would be singles w/ a 3RM, so not true ME work. What do you think of this? Thanks a lot,
TR
hi eric i have a couple of quick questions. I am trying to find a way to balance my scap retraction work with all of the non scap retraction work. Would pairing my rows not only with my horizontal pushing exercises but also with my vertical pushing/pulling exercises be an effective means to do this. Lets say i did flat db presses along with seated rows then face pulls and overheard press/dips/decline benches and maybe chins/pulldowns with incline rows. I paired depressors and elevators together and i am not suggesting doing all the exericses in the same session just each pair together during the same session.
A second question deals with balancing leg training. Leg training doesnt seem to fit into nice categories like upper body training(horizontal push opposite of horizontal push) I was wondering what the most appriopriate way to balance leg training might be? What are your thoughts on using quad dominant and hip dominant exercises in the samae session? Compound quad/hip dominant exercises both at least include hip extension and knee extension. Either a deadlift or a squat will cause both simlutaneous movements(hip/knee extension) would it still be necessary to do a hip or quad dominant exercise in the same session to balance the focus of the exercise between hip and quad or could doing just one lower body compound exercise in a session be enough to tax the entire muscularity of the leg.
I really enjoy doing antagonist pairings and as i mentioned legs dont seem to fit into such nice categories. I know leg raises have been used as antagonists to squats and trunk flexion to trunk extension, how do you feel about that kind of pairing, or would it be best to pair hip and quad exercises even though there is redundence in the movements.
I appreciate any help you can give. I am trying to piece together my own kind of total body sessions as they seem to fit best into my schedule, it seems to be a little harder to balance things this way but i really enjoy training the body as a whole instead of in pieces. Thanks again for any help eric, i can tell you how much i appreciate it. If i join up with you again soon would you feel comfortable putting together a total body routine or do you feel splits are best at least for me at this point in my training.
I’m still having a hard time visualizing what you’re saying, and I’d be equally concerned with what’s going on at your hips and knees as I would be with the appearance of your ankles/feet. If you want to score some postural photos and email them to me at ericcressey@hotmail.com, I’ll take a glance and see if we can get you pointed in the right direction.
[quote]daraz wrote:
Eric Cressey wrote:
Not sure what you mean. Are your feet externally rotated?
Note the position of the calluses on the bottom of your feet. Are they at the bases of the big and little toes or at the bases of the index and middle toes?
OK, scratch all I’ve said, I went from what I thought and did not even have a look at what went on with my feet. OK so, yes they are externally rotated, but just slightly. The big problem that lies right now (or so it seems) is that my stance is too close together (say my feet should be shoulder width, they’re like neck width). As for my calluses, I cannot find them, as if I had none What should I do? And do I need to give you more info?
If you’re going to be in Massachusetts on December 10th, be sure to keep the day open; we’ll be putting together a seminar in Worcester at Holy Cross. Details to come…
[quote]Ajax wrote:
Eric,
I just wanted to send you a very big “Thank you!”
Several weeks ago I posted asking for suggestions for a sports doc in New Jersey who might be able to help me out with a case of tendinosis/epicondylitis.
You suggested that I try ART. I was somewhat skeptical that this could help, but thought it was worth a shot since you recommended it.
Well, I found an ART practitioner and after 3 sessions my problem was resolved. I still can’t believe it . Before I was telling myself how happy I’d be if by the beginning of the new year I could be training again, and yet this took all of two weeks.
The doc explained the principles behind ART, and it made a lot of sense. It left me wondering why this sort of knowledge is not more widely spread in the medical community
Thanks again for going out of your way to send me advice. I do appreciate it!
Not necessarily, as both will involve a fair amount of overhead work.
The external rotation component would be what I’d emphasize above all else, as it’s what’s going to be responsible for depressing the humeral head with that overhead work. Obviously, classic scapular stability work is of great importance as well.
[quote]elars21 wrote:
EC,
this is kind of an odd question. What is the best way to prevent overuse injuries in the shoulder from swimming? Does backstroke balance out freestlyle (crawl stroke)?[/quote]
[quote]brotzfrog10 wrote:
hi eric i have a couple of quick questions. I am trying to find a way to balance my scap retraction work with all of the non scap retraction work. Would pairing my rows not only with my horizontal pushing exercises but also with my vertical pushing/pulling exercises be an effective means to do this. Lets say i did flat db presses along with seated rows then face pulls and overheard press/dips/decline benches and maybe chins/pulldowns with incline rows. I paired depressors and elevators together and i am not suggesting doing all the exericses in the same session just each pair together during the same session.[/quote]
Same session is fine; I do it all the time. I wouldn’t pair a vertical pull and push in direct succession, though.
Just dividing it into quad and hip dominant is fine. Most people need a lot more hip dominant/posterior chain work, though, so the balance is never really exact in any program.
I don’t go out of my way to include leg raise movements in all my programs because many people are too tight in their hip flexors anyway. I’d rather pair trunk extension with trunk flexion (crunches, PDAs) than I would with hip flexion. You get your hip flexion from walking, sprinting, and sitting at your desk too much; leave the weightroom for undoing that damage.
We could definitely work out a full-body program; you’re just trying too hard to cram too much stuff into single sessions.
thanks for the insigth eric your right about me trying to do so much in one session. Hopefully I have enough put together and understood right now to put together something that i can progress on. It gets hard with so much varying info even right here on this site. some writers like to use direct opposite pairing like a couple that i mentioned before along with upright rowing,which i know your opinion on, and some dont like the idea of doing both hip/dominant and quad dominant in the same session. I quess alot of times readers just have to use their gut instincts or at the very least try to find a writer/trainer they respect as well as trying to learn as much as possible on their own.
One quick question and this should be the last then i hope to have something in stone that hopefully i can send you for your opinion. If doing three total body sessions a week should or could abs be train on my actually lifting days or could i do them on my cardio or gpp days. Right now I have been doing three exercises in a circuit fashion on my gpp days. I worry about the idea of doing big lifts on a weekend core. If a do a heavy hip dominant exercise on monday then abs on tuesday, more rep work for legs on wednesday, then abs again, then heavy quad dom on friday might i be hurting my progress on my bigger lifts by doing abs on days in between. thanks for your help and advice.
i should have included this in my last question but my mind always seems to be working i never stop thinking about new things. On my heavy days when i am working in the 3-5 rep range, lets say i do a set of rack pulls or deadlifts or some other kind of compound hip dominant exercises then a pair that with a heavy horizontal press, should i also do a heavy horizontal row in that session or can i do an exercise in the 6-8 rep range.
I am going to use the split you gave me as an idea a week or two ago, day 1 strength + accessory rep work, day 3 rep work 6-10 range, day 5 strength + rep work, i dropped the speed stuff for now so that i could just focus on bringing up my strength levels or at least maintaining while i am sick. I was thinking of doing 2 maybe 3 strength exercises but 2 seem the best idea, can put more intensity into them. However, in order to have proper balance should heavy rows follow the heavy bench, i as going to do them on friday along with a heavy squat. last question i promise then i will have something for you to critique or tear apart demanding on how good/bad i do.
Try training one of the functions of your core on each of your three lifting days. You might do rotation Monday, trunk flexion Wednesday, and lateral flexion Friday. Stabilization for most people will be covered by all the heavy squats, deadlifts, and overhead pressing they’re doing, and you can add in some side bridges, etc. practically on a daily basis. Trunk extension is covered with youp hip dominant work.
Another option would be to do a quick separate session on Saturdays just for the core.
[quote]brotzfrog10 wrote:
One quick question and this should be the last then i hope to have something in stone that hopefully i can send you for your opinion. If doing three total body sessions a week should or could abs be train on my actually lifting days or could i do them on my cardio or gpp days. Right now I have been doing three exercises in a circuit fashion on my gpp days. I worry about the idea of doing big lifts on a weekend core. If a do a heavy hip dominant exercise on monday then abs on tuesday, more rep work for legs on wednesday, then abs again, then heavy quad dom on friday might i be hurting my progress on my bigger lifts by doing abs on days in between. thanks for your help and advice.[/quote]
What should I do? And do I need to give you more info?