Well I know I let you all down by not having a new original blog post this week. I surely wasn't going to let you down twice this week so here's what I've got this week for you all to read instead. I'll even throw in a 4th post for good measure.
6 Habits That Prevent You From Seeing Results-This sucker is loaded with good tips, some of you may be doing these habits or have been for many years. Dr. Abbie Smith-Ryan from GGS gives you all the facts behind why these things are just simply a bad idea.
Happy Before(s), Happy After(s)- Sticking with the smart, strong and beautiful ladies theme, we have a great piece by fellow rugger Jen Sinkler. The happy before thought is something I can completely get behind. Yeah I know she's been at it for years and looks pretty good for a "before", but the message is still good so don't lose sight of that as you read it.
Beyond the Farmer's Walk-There are 2 things that make me stop what I'm doing and read, deadlift and farmer's walk. OK not just those 2, but they are certainly ones that get me to stop. Jordan Pagel does carries justice with this article. Anyone that's ever trained with me will recognize at least one of these, if not many.
Eating too Much? You can Blame Your Brain-Mr. St. Pierre himself from PN is your bonus article to read this week. We all know the struggle it is to eat right and not consume all the cookies when you're presented a tray of them at work. Here's how your brain works when it comes to food and how to tell your brain no, stupid brain.
Happy Friday all! Back with another edition of things I've found. First off for those that haven't heard, we have shirts in stock (limited now even). They're pretty sick so get 'em while you can. One you're done figuring out whether or not you want a shirt (let's be real, you want one so just do it), check out the stuff I found this week below.
Periodization for the Everyday Athlete- You know how most people say time is their biggest enemy when it comes to training and working out. Mike Robertson from IFAST might have the solution for you right here in this. The bucket graphic illustrates well what things should like in regards to your training, recovery and schedule.
Some Points on Core Training- Those that have trained with me know I have particular distain for certain "ab" exercises. First of all lets call them core exercises, it'll keep us all sane. Second of all check out this piece from Ashley Crosby, CSP-Jupiter's Strength Camp director (Orlando/Jupiter area people contact me about training to be a boss with her), about core training. Just so you know I'm not completely off my rocker when it comes to training that particular area.
A Trainer's Guide to Help Manage and Fix Lower Back Pain- Deep breath for this one, it's a bit lengthy, but worth it a promise. Dr. Stuart McGill from University of Waterloo is pretty much the gold standard when it comes to the spine and back issues when training. If you or your clients have constant low back pain, consider a click on this sucker.
ACL Programs...What?Read Now
With ACL tear’s becoming more widespread, it’s sparked this odd programming advert about ACL prevention and recovery programs. The gym or person tells you all about their techniques to help with this problem because, well it is a problem and needs some sort of solution no?
I honestly cannot tell you what an ACL prevention or recovery program is, because really they don’t exist. OK I’ll cede the fact that you can do some extra glute activation work, perform some lateral movement/exercises and include some easy 1-leg exercises, but that sounds more like a good well rounded program. Honestly, you show me someone that can afford to skip glute work completely, I’ll call you a liar or they’re the unicorn client of the fitness industry. You 9-5 desk jockey’s, every one of you can get at least 5 minutes of glute work in, some could do upwards of 20 minutes, it still may not be enough. Athletes always need glute work, seriously tell me a sport that can’t use it, football, basketball, soccer, rugby, tennis, golf, cricket, hockey, etc. you get the point.
Single leg work should always be included for all populations, I’ve yet to meet a single person that 1-leg work can’t help them out. I’m talking about a guy that’s had a bullet through his knee, to someone that’s had a slipped disc in her back, to your weekend warriors, to top athletes and everywhere in between. Oh wait guess what one of the muscles you’ll be work is when you do single leg work ding ding ding yes that’s right your glutes. A good hinge pattern will also work wonders for recovery and prevention, but again probably should already be found in the program.
With that, I ask again, why are companies and facilities promoting these ACL prevention and recovery programs? I would understand a physical therapy practice that might want to promote this, more so if a majority of their clients are athletes or they specialize in knee injury rehab. When it comes to coaching and training, your programming should include all of these above magic exercises any way.
I’ve had a few clients with new knees, not just new ACLs, new knees. It didn’t change the basic programming essentials; it just changes where you start within the progression. Instead of having them perform a goblet squats and RDLs, we’re probably looking at just a bodyweight squat to a box (maybe even further digressing that) and a simple hinge against the wall. Once they master that you can add weight or other variables in there. No instability is not the variable to add, leave that to Physical Therapist and the like. Solid ground conquers all instability, but that's a different topic for another day.
How do I prevent people from hurting their knees? Well to start you do an assessment to make sure that their patterns are clean, if they're not clean those up first. After that you should know where on your progressions you are starting this person for their program. Be sure to mix in some of those magic exercises that come from these super secretive specialized programs and voila, strong knees that only an NFL linebacker are going to be able to break. I wish I could make it so knees are made from adamantium, but catastrophic incidences like a car crash or playing collision sports may still result in a major knee injury requiring surgery.
Final note, any coach worth their salt, their program should have injury prevention “methods” all throughout it, no matter the body part. They’re not doing you any favors if they’re just throwing in exercises they think are hard, but aren’t right for you.
Here’s my point on this, I can market a programs like these for ACL or any injury too and make money on it. The issue out there is, there’s no such thing, so overcharging someone for a program like this is messed up and wrong. All good programs should be with the thought to keep you healthy and doing what you do. Whether that is going to work to slam on the keyboard and stare at the computer for 8-10 hours or to step on athletic fields, courts and such.
Coaches here's the basics on "prevention" (or recovery) for ACL/major knee injuries:
Simply put folks, don’t buy into "specialized" programming like this unless the words physical therapy are written on the building.
Jarrod Dyke, CSCS