Robertson Training Systems Newsletter 4.20

In This Issue

- Robertson Training Systems Updates
- Testimonials
- Training Tip
- Nutrition Tip
- Exclusive Interview:  Eric Cressey, Part II
- Upcoming Interviews
- New Articles
- Schedule

Robertson Training Systems Updates

Indy Seminar this weekend!

The first annual Indianapolis Performance Enhancement Seminar (now sponsored by Perform Better and Biotest!) will be held this weekend in downtown Indianapolis.  You can still register today by following the link below!

Indy Seminar Registration and Info Page

International Youth Conditioning Association website updates

My good friend and International Youth Conditioning Association (IYCA) president Brian Grasso is getting ready to greatly expand the company's role in the youth training market.  After having several discussions with Brian myself, I'm looking to get more actively involved, including getting certified by the IYCA to improve my own credibility when working with young athletes.  Quite simply, we need more quality coaches working with young athletes.  In our country, all the best coaches are working with the highest level athletes.  In other countries with more highly developed coaching/training protocols, the best coaches work with the young kids to provide adequate development for them.  This allows them to become great ATHLETES over the long haul, versus specialists at a young age. 

Quite simply, the youth training industry in this country has a long way to go.  Why do we have overweight 10 year olds lifting weights in a machine-based gym?  As bad as most machines are for adults, they're even worse for young kids.  You have all the typical drawbacks of machine training (lack of stabilization at other joints, fixed movement patterns, isolation based training, etc.), but quite simply kids don't need that.  If they're overweight, they need to MOVE MORE.  As well, if we want them to become good athletes, we need to get them playing a broad variety of sports to enhance their acquisition of motor skills.  Kids don't need less stimulus, they need more.  Growing up, it wasn't odd for kids to play 4, 5 or even 6 competitive sports over the course of a year.  As they grew up, natural selection helped them determine what sports they were best at.

If you are a strength coach or personal trainer who enjoys working with kids, I would HIGHLY recommend getting signed on with the IYCA today.  The link below offers some advice from Grasso as to the current state of the "youth fitness industry."

IYCA Website

Testimonials:  Online Coaching

"The reason I contacted Mike was because I had been having increasing hip and low back pains for the last 2 years. It started as what I thought was IT Band tightness or soreness, and gradually over time worked its way up into my low back. The warm-ups were worse and longer than my actual workouts. I was also having a lot of upper back tightness and neck pains, where it felt like I just couldn't get it popped into place.

I went to 3 different chiropractors over that span, and spent over $2,500 dollars in adjustments and massages and it just kept getting worse. I was convinced I needed to be stretching more (and I had been), but it just didn't seem to be helping much. I had been going through a stretching routine for about 4-5 months which did help some, but nothing for the time I was putting into it. It was hit or miss; some days I would be fairly flexible (for me anyways) and some I couldn't even get into position to get a stretch because it felt like my back and hips were out of place. I got to the point where I could not even sit for more than 15 minutes without extreme low back, glute and neck pain. I had to do something.

While I was looking for ways to alleviate some of the pain, I came across a few articles by Mike over on T-Mag but I was still at a loss on where to start; what stretches to do for my problem, how hard to push the stretches, how often, etc.  It was a lot of info to learn and I didn't have time - I needed relief RIGHT THEN, so I emailed Mike for his help. He told me what he thought the problem was and gave me some rather simple stretches to do to fix the problem. Some I was trying to do already, but I was doing them wrong. A few simple adjustments and within a week I noticed some relief. By week two I was seeing some more progress and by week four, ALL hip and back pain was GONE! What's more, my upper back and neck pain cleared up too! I thought for sure I needed to be stretching my upper back, but the pain was just working up from the hips.

After 4 weeks, my previously exhaustive warm-up routine for my hips was dramatically reduced to a few stretches and I was ready to go in under 10 minutes (this is down from about 30-40 minutes - No joke!).  There was no hip pain when squatting, or after, and it was much easier to achieve depth. The increased ROM has also helped me get into a better position to DL and get a better arch my bench which was non-existent before.

All that is great, but I cannot begin to tell you about the relief from the constant hip and low back pain from squatting and pulling heavy week after week. I was seriously considering hanging up the chucks because it was getting so bad. I felt way too old and decrepit to be as young as I am. Mike I can't thank you enough for your help man!"

Sam Byrd, Competitive Powerlifter

All Time 198 Squat Record of 1,050 pounds
All Time 220 Squat Record of 1,063 pounds
** 1063 squat , 611 bench, and 733 deadlift for 2408 Total

Training Tip

Get Healthy!

One of the concepts I'll be discussing at this weekend's seminar is the concept of getting HEALTHY before you dive head-long into a training program.

Here's the example I like to use:  You wouldn't set out on a cross country trip with the family without first getting the car tuned up.  You'd want to check the tire pressure, get the oil changed, balance the tires and check the alignment.  This would greatly decrease the likelihood of you breaking down.

The same can be said for your training; why would you want to delve into a 12 or 16 week program without first making sure your body is tuned up and ready to go?  There's nothing worse than getting half way to your goal, only to have an injury or setback. 

Get yourself healthy first, and then attack your goals second.  It will make the training process much more enjoyable overall.

Nutrition Tip

Exclusive Interview:  Eric Cressey, Part II

If for some reason you missed Part I of this interview where we discussed overhead throwing athletes and shoulder injuries, you can check it out HERE.  In Part II, we're going to discuss Eric's new products, including his newly released book "Maximum Strength."

MR:  Switching gears completely, you have a new book out entitled “Maximum Strength.”  Who is this book geared towards?

EC:  People who enjoy gardening.  Next question?

Kidding, of course.  I would say that this book targets the typical lifter who goes to the internet to find information to take his/her training to the next level.  There are a lot of people in the T-Nation, etc. crowd who have done a good job to get from untrained, to beginner, to intermediate – but don’t necessarily have the tools to take it to the advanced level.  Maximum Strength provides that opportunity – and addresses mobility/activation, nutrition, motivation, programming strategies – basically a lot of the things you need to know to be successful not just for the 16-week program I outline, but also the years of lifting that follow it.  Thus far, the feedback has been fantastic.

MR:  I think every guy in the industry has the dream of getting a book published, but it’s a lot more complicated than one would think.  Could you give the readers an idea of how much goes into this process?

EC: Matt first approached me with the idea in the fall of 2006, and we created a proposal (I think it was 14 pages, plus a sample chapter).  Our literary agent took it to some publishing companies, and we eventually agreed on a contract with one (DaCapo) in January of 2007.  Matt and I wrote the book over the next six months and submitted in mid-June.  Over the summer, I dedicated seven Sundays to the photo shoot (harder than it sounds – especially when you wear the wrong color/type of clothing, as I did in the first two sessions).

We spent the fall going through proofs, cover designs, copy-editing, and sending out advanced copies.  I’m pretty sure that it was complete in February – and production started in time for a late April/early May release.  So, all told, it was about an 18-month process.

So, I’ve now self-published and dealt with a publisher.  Both have perks and drawbacks, so I’ve got plenty to consider as I take on future projects.

MR:  You also recently released an e-book titled “The Art of the Deload.”  What prompted you to write a manual all about taking time off training?

EC: I honestly don’t know that many people understand what it feels like to remove fatigue and display fitness.  Heck, I never did before I got into competitive powerlifting.  Going into my first powerlifting meet, I had never deadlifted more than 484 in training.  I had to hold myself back like crazy the last three weeks before the meet to avoid doing anything stupid – and it was hard because that amount of deloading was unfamiliar to me.

I went out and pulled 510 on a fourth attempt at a body weight of 161 for a Connecticut state record in that meet.  Strategic deloading has been a big part of my programming ever since.

The thing is, not all trainees are the same.  Experienced lifters need to deload differently than beginners and intermediates.  Lifters with a previous history of injury need to deload differently than those who are completely healthy.  Competitive lifters need to deload differently than those who are just lifting to enhance quality of life and look good.  This e-book has something for all of them.

MR:  Without giving away the farm, what are some of the different scenarios you outline?  I know that I talk to people and they think of a deload week as one of two things:

1 – No strength training whatsoever; maybe some cross training.

2 – The typical 60% volume approach with a slight reduction in intensity.

EC:  For the record, I don’t agree with #1 that you just outlined at all, and I think that in most cases, people who drop volume by 40% need to maintain or actually increase intensity.  How’s that for barbecuing some sacred cows?  Anyway, I also cover:

• how to deload to make sure old injuries don’t resurface
• how to know when to drop intensity instead of volume
• how to effectively incorporate a testing day at the end of a deload week
• why beginners don’t need to deload
• what active rest means to me
• how to deload on reactive training (particularly important for guys like me who have crazy supinated feet)

Plus, there is some nuts and bolts about how to individualize deload frequency.

MR:  Any new projects or things in the works we should know about?

EC: Next week, we’re moving everything – equipment, turf, flooring, computers, stereo – in Cressey Performance three miles east.  We also have to demolish the walls at our old place when we leave – and I have to admit that I’m really looking forward to that part!  All in all, though, with the new book out, and the new facility up and running (and summer training underway), I won’t have anything too exciting on tap until at least the fall.  My presentation at the Perform Better Summit in Providence at the end of May will be my last seminar for a while – unless we decide to do something at CP to celebrate the new location this summer.

MR:  Okay, time for the final question, and you know I ask everyone this!

You’ve been doing this for a while now – what mistakes have you made in the past, and what have you since done to correct that mistake?

EC:  My biggest mistake was caring what stupid people thought of me.  Let me explain.

For whatever reason, the strength and conditioning and fitness industry is very polarized.  I suspect it has something to do with the fact that physique and performance enhancement tends to put people on pedestals; many people think that looking good and being stronger or more athletic will make life so much better.  When was the last time that a forward-thinking accountant or surveyor got the attention some strength coaches get?

Because of the puzzling nature of this industry, people get irritated more.  I think Mike Boyle said it best when he noted that many people don’t know the difference between “disagree” and “dislike.”  That said, there are some people that disagree with my methodology and hate my guts.  Because I put myself out there by writing articles/books, making DVDs, and speaking at seminars, it is hard to avoid it getting back to me. 

Early on in my career, I let this stuff get to me.  The negativity weighed on me and I actually lost sleep at night for what some keyboard warrior said about me on an internet forum.  Fortunately, I quickly recognized the unfavorable impact taking criticism to heart was having on me.  I had five or six guys on the internet who didn’t like me even though they’d never met me and disagreed with an article I wrote.  It’s not something I needed to be losing sleep over.

So, I got that negativity out of my life and focused on what I’m doing right.  I’m a better coach, much more positive, and far more productive.  I’m helping people and not arguing with them.  Instead of defending myself or worrying, I’m continuing to contribute to the body of knowledge.  If I was as bad as these 5-6 people (or however many there are) seem to think, why are athletes practically kicking the door down to Cressey Performance to train?  And, why would a traditionally strength-training-unmotivated population (baseball athletes) not only be appreciating the benefits of what we do, but thoroughly enjoying the process as much as the destination?

So, my advice to those out there would be to get rid of the negativity in your lives.  We’ve all worked with people who just punch the clock, criticize those around them, and don’t really care.  Stay away from these people and focus on what’s right in the world around you.  It’ll make you a better lifter, coach, and person.

MR:  Thanks a ton for your time – where can my readers find more about you and your facility? 

EC:  www.EricCressey.com is my personal website, and the facility is www.CresseyPerformance.com.   Thanks for having me!

Upcoming Interviews

May 19th - Bill Hartman, president of PR Performance, physical therapist and strength coach (www.billhartman.net)

May 26th - Mike Yuhaniak, strength coach and personal trainer (www.mikeyuhaniak.com)

June 2nd - Dave Doan, bench press specialist and IPF Masters Gold Medal winner

June 9th - Brijesh Patel, strength coach at Holy Cross

If you would like to submit a question for one of our upcoming interviewees:

1) Please send an e-mail to info@robertsontrainingsystems.com
2) In the subject heading, please list the person your question is directed towards (i.e. Mike Boyle)
3) In the body of the text, list one or two questions you'd like to have answered.

We can't promise that our interviewees can answer all questions, but we'll do our best to get a nice mix of questions. Thanks for your support!

Latest Articles

Here are Mike's most recent articles:

20 Things I'm Thinking About

10 Reasons You're Still Jacked Up

The Mobility-Stability Continuum

Stay Strong

MR

www.RobertsonTrainingSystems.com

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