Mike,
Have you ever heard of the NASA (Natural Athlete Strength Association)? I'm planning on competing in their org this coming March. To be honest, their "records" at the state level seem a bit low for a powerlifting assoc. The record for bench in the 165-lb 30-34 year old class is only 324 (which I'm planning on breaking by 50 or so lbs). Anyway, any thoughts/experience with these guys?
Thanks,
JRC
You know, I’ve never been to or competed in a NASA meet. Are they raw meets? That could explain the low records, but I’m not sure.
Regardless, good luck and let us know how you do!
Stay strong
MR
[quote]JRC wrote:
Mike,
Have you ever heard of the NASA (Natural Athlete Strength Association)? I'm planning on competing in their org this coming March. To be honest, their "records" at the state level seem a bit low for a powerlifting assoc. The record for bench in the 165-lb 30-34 year old class is only 324 (which I'm planning on breaking by 50 or so lbs). Anyway, any thoughts/experience with these guys?
Thanks,
JRC[/quote]
Mike I know your our resident biomechanics guy so here’s my question. It’s really 2 parts
whats on your book shelf in terms of training,kniselogy and biomechanics and movement?
I have Carr’s mechanics of Sport as well as hall’s Basics of Biomechanics can you recommened any other good biomechanics books?
Umm, not all biomechanics books, but here goes with my list:
Rehab of the Spine - Liebenson
Trigger Point Handbook
Muscle Energy Techniques - Chaitow
Neuromuscular Techniques - Chaitow
Low Body book by Chaitow (can’t remember the name)
Restoration and Massage(?) - Siff
CT’s Second Book
Sport Nutrition 4 Health and Performance
Supertraining - Siff
Essentials of Strength Training and Conditioning
Condition the NBA Way
Neuromechanical Basis of Kinesiology - Enoka
How to Write Strength Training Programs - King
Poliquin Principles
Relax into Stretch - Pavel
Bullet Proof Abs - Pavel
Power to the People - Pavel
How to Teach Strength Training Ex’s - King
Elite Seminar Handbook
Power(?) - Fred Hatfield
So You Want to be a Strength Coach - King
Power Eating - Kleiner
Science and Practice - Zatsiorsky
Mastering your Inner Game
Strength training anatomy - Delavier
Keys to Progress - McCallum
Ironmind - Strossen
2 Periodization books by Bompa (not sure of the names)
Charlie Francis Training System
Gourmet Nutrition - Berardi
Ultimate Back Fitness - McGill
Pete Egoscue’s book
System of Multi-Year Training in Weightlifting - Medvedyev
Fundamentals of Special Strength Training in Sport - Verkhoshansky
Programming and Organization of Training - Verkhoshansky
About 100 JSCR’s, Monster Muscles, PLUSA’s, etc.
I also have printed off virtually every article by Dave Tate, Louie Simmons, CT, JB, and EC. I’m sure there are others, but these come off the top of my head.
I also have a ton of videos, but you didn’t ask for that 
Stay strong
MR
Murphy 6-12-04 413.36 165.25
nasa world record in powerlifting division
age 30 to 34 and bench only
Hi mike how are things progressing? I have a question about grouping strength qualities. When using Functional Isometrics, yeilding isometrics, heavy concentric work, and dynamic effort work is it better to pair certain types of training with others for most effectiveness. Should both types of isometrics be trained together in one day then concentrics in another and dynamic work in a third day. This would be if I where doing total body training. Since i brought up the topic what are your thoughts on total body workouts. Since working with eric i see them only as something to use when in gym time is short or when outside stressors physical or mental are heavier. Back to the above pairings where would eccentrics fit into the program or should they just be something I leave out.
I am really just trying to become more functional overall. I am not currently focusing on anyone sport just doing some intermural stuff with my college friends, and I am trying to lose weight and gain alittle muscle. What kind of structure would be best for someone trying to do these types of things. I want to have some degree of explosiveness, strength, hypertrophy, and injury protrection.
Thanks again for all the advice and I hope everything is healing well and the strength is coming back
Sorry mike i thought of some other things if you dont mind. Is is almost always a good idea to include overhead pressing and vertical pulling in a microcycle. Should all planes be worked just whichever ones that are most important are given the most time, volume, and intensity. I also had a question about a topic brought up in a recent article by crosgrove. He said trainees should work in all four planes. Frontal, saggital, and the other two what exactly are they and could you give some examples of them. Also is it necessary to develop equal time to each or are some more important then others.
Brotz,
This probably won’t be the answer you’re looking for, but here it is anyway:
I don’t fuck with all that crazy shit.
This sure as hell isn’t a knock on CT, because I know he gets great gains from using all this. However, most of the population I work with (young people, young athletes, or young-to moderately young training age) don’t need all these crazy things in their programs.
You know what they do need? Basic volume on compound lifts. It’s not fancy, and it sure as hell ain’t sexy, but it’s what they need and therefore I give it to them. I can virtually guarantee if I get them stronger on squats, pulls, benches, etc., not only will they be happy but they’ll see improvements in their sports/life performance as well.
With regards to total body training, I don’t mind it at certain times in the year. The in-season is a great time for athletes. I’ll also have beginners do it for the first couple of months, and sometimes intermediate and even advanced trainees do it for a change of pace. Don’t get boxed into one line of thinking; often a change of pace is exactly what someone needs.
Again, probably not the answer you wanted, but hopefully it puts things in perspective. Good luck!
Stay strong
MR
[quote]brotzfrog10 wrote:
Hi mike how are things progressing? I have a question about grouping strength qualities. When using Functional Isometrics, yeilding isometrics, heavy concentric work, and dynamic effort work is it better to pair certain types of training with others for most effectiveness. Should both types of isometrics be trained together in one day then concentrics in another and dynamic work in a third day. This would be if I where doing total body training. Since i brought up the topic what are your thoughts on total body workouts. Since working with eric i see them only as something to use when in gym time is short or when outside stressors physical or mental are heavier. Back to the above pairings where would eccentrics fit into the program or should they just be something I leave out.
I am really just trying to become more functional overall. I am not currently focusing on anyone sport just doing some intermural stuff with my college friends, and I am trying to lose weight and gain alittle muscle. What kind of structure would be best for someone trying to do these types of things. I want to have some degree of explosiveness, strength, hypertrophy, and injury protrection.
Thanks again for all the advice and I hope everything is healing well and the strength is coming back[/quote]
Mike, how quick do you drop during a max squat? I’ve recently been reading about quick drops, and this was echoed by a great strength coach.
Thanks
No, I don’t give equal attention to all in a training cycle. In fact, when I’m gearing up for a meet, I do literally NO vertical pressing or pulling. Not that it’s bad, I just don’t need it.
As far as planes of movement I’ve only heard of 3: Frontal, saggital and transverse. Any kind of rotational movement (think cable woodchoppers, dead bug twists, etc.) would count as transverse plane movements.
With regards to these I wouldn’t worry too much about making them “even,” just try to get some of them in throughout the cycle. Obviously if you are training for a specific sport or goal, you may need more from one plane/movement than another.
Stay strong
MR
[quote]brotzfrog10 wrote:
Sorry mike i thought of some other things if you dont mind. Is is almost always a good idea to include overhead pressing and vertical pulling in a microcycle. Should all planes be worked just whichever ones that are most important are given the most time, volume, and intensity. I also had a question about a topic brought up in a recent article by crosgrove. He said trainees should work in all four planes. Frontal, saggital, and the other two what exactly are they and could you give some examples of them. Also is it necessary to develop equal time to each or are some more important then others.[/quote]
Right now I squat about as fast as your grandma when she gets her Lincoln Continental on the freeway
Seriously though, I squat pretty fast. In fact, it freaks people out, but when I’ve watched DVD clips, it doesn’t seem that fast to me. The reason I squat so fast is that I miss at the midway point, so I need to get as much SSC/elastic reboud as possible and get the momentum moving upwards FAST.
I think a lot of it is preference, but I doubt I’ll ever be a good squatter if I’m forced to move slowly.
Stay strong
MR
[quote]David Barr wrote:
Mike, how quick do you drop during a max squat? I’ve recently been reading about quick drops, and this was echoed by a great strength coach.
Thanks[/quote]
thanks alot i was looking for something straight forward and it was actually exactly what i wanted to hear. i have been playing with so many periodization plans that all i have gained is a headache. I will just focus on compound movements and try to cycle my volume from week to week or so. Then when i feel i have a good base maybe i will try a couple of explosive lifts both regular and maybe olympic. i know eric isnt a fan of them what are your thoughts. would speed deads be a better way to create power in the posterior.
Ok all I’m out for the evening. Have a great weekend and I’ll be back for more next week!
Stay strong
MR
Brotz,
There’s so much great info out there, it’s easy to make your head spin. Just remeber, when in doubt, KISS (Keep it Simple Stud).
If you want a way to develop explosive strength in the PC, speed deads are great, but I’m a big fan of the O-lifts myself. Yes, speed pulls can be fast, but no movement with a weight will EVER be as fast as a well executed snatch. I didn’t get my USAW certification for nothing, ya know!
Seriously, if you like the lifts, they will help you become more explosive, more coordinated, and blow up your PC to boot. When I first started performing O-lifts, my PC hurt for the entire semester.
Good luck and keep me posted on your progress.
Stay strong
MR
[quote]brotzfrog10 wrote:
thanks alot i was looking for something straight forward and it was actually exactly what i wanted to hear. i have been playing with so many periodization plans that all i have gained is a headache. I will just focus on compound movements and try to cycle my volume from week to week or so. Then when i feel i have a good base maybe i will try a couple of explosive lifts both regular and maybe olympic. i know eric isnt a fan of them what are your thoughts. would speed deads be a better way to create power in the posterior.[/quote]
thanks alot mike i really appreciate it. since i am in school right now and working part time about 25 hours i was going to try some total body lifting for now that way i can still get in three trainining sessions along with one or two cardio sessions and one or two days to play. I wanted to three major lifts in each session one lower body(alternating hip and quad dominant) and two upper body (horizontal push/tricep push and horizontal pulls would probably be staples of all three days. Would doing one power day one strength day and one rep day (6-12 reps) be a good set up. I would add in maybe 2-3 lifts each session to fix weakness( extra rowing) or prevent injury(rotators) does this sound promising.
ALso would it be ideal to do ab work on some amount of those three days or do them on off days. i wonder if doing them on days in between would hurt my ability to perform the lower body lifts effectively. thanks for your help really appreciate it.
one quick quesition about carbs. i am trying to lose a fair amount of fat and had for a time cut out all carbs except for post workout(usually a carb/protien drink) along with one weekly carb up meal. is this something i should do continiously until i lose the weight or could i add in some breakfast carbs and possilbe a post workout carb meal outside of the drink. i would try and do this while still keeping my workout day carbs around 200, then 100 on cardio days and about 50 or so on non training days. thanks again for all your help i really appreciate your opinion.
Mike,
What is a Decline Barbell Extension? I looked in NNM and did the workout without it today because there was no description…?
Thanks,
-Get Lifted
Hey Get Lifted I’m currently at the end of my third week of NNM… I think decline barbell extensions are synonymous with tricep extensions or skull crushers… done on a decline bench of course
thanks matticus-
Just wanted to make sure.
-Get Lifted
[quote]Mike Robertson wrote:
Brotz,
There’s so much great info out there, it’s easy to make your head spin. Just remeber, when in doubt, KISS (Keep it Simple Stud).
If you want a way to develop explosive strength in the PC, speed deads are great, but I’m a big fan of the O-lifts myself. Yes, speed pulls can be fast, but no movement with a weight will EVER be as fast as a well executed snatch. I didn’t get my USAW certification for nothing, ya know!
Seriously, if you like the lifts, they will help you become more explosive, more coordinated, and blow up your PC to boot. When I first started performing O-lifts, my PC hurt for the entire semester.
Good luck and keep me posted on your progress.
Stay strong
MR
brotzfrog10 wrote:
thanks alot i was looking for something straight forward and it was actually exactly what i wanted to hear. i have been playing with so many periodization plans that all i have gained is a headache. I will just focus on compound movements and try to cycle my volume from week to week or so. Then when i feel i have a good base maybe i will try a couple of explosive lifts both regular and maybe olympic. i know eric isnt a fan of them what are your thoughts. would speed deads be a better way to create power in the posterior.
[/quote]
Mike,
Is there a directory of USAW coaches somewhere so I can find someone to fix my snatch and clean? I mean, unless you’re planning on making a special trip to central Iowa anytime soon… just kidding.
Thanks.
-Conor
(I posted this to Cressey’s PT forum as well)
Mike:
In an article posted awhile back by Paul Chek (http://www.t-nation.com/findArticle.do?article=body_116patt), he mentioned a specific movement pattern as detrimental, despite being widely espoused by many coaches. Specifically:
"An example of faulty load sharing can be witnessed in those individuals who have been taught to adduct their scapulae prior to initiating a pull with the lats and other muscles. This faulty motor sequence disrupts load sharing by first recruiting the scapular adductors; shortening them beyond the range of their optimal length/force and length/tension relationships; which then leaves the scapulohumeral musculature to perform the remainder of the work. This often leads to strain and trigger point development of the teres major, teres minor and infraspinatus muscles, or otherwise known as pattern overload.(1, 2)
The athlete who regularly performs pulling exercises in the manner described above will likely have a shortening of the scapulohumeral musculature which eventually leads to faulty scapulothoracic rhythm. The result is scapulae that rotate prematurely during all pulling or abduction movements. Over time, this results in stretch weakness of the middle and lower trapezius, and rhomboid musculature. Individuals with this type of dysfunction will present themselves clinically as experiencing pain between the shoulder blades and often demonstrate reduced range of motion in shoulder abduction, internal rotation, and shoulder flexion."
I’ve seen you and Eric Cressey recommend this technique (if my grasp is correct). Do you think Chek is being too cautious? Is he incorrect in his theory?
-Saltman