This entry was posted on
January 11, 2010 by Mike Robertson.
It was tagged with
Q&A.
Static Stretching
Do you still feel static stretching is the best type of
stretching over passive, dynamic, AIS, etc?
The question of stretching methods comes up often; so I figured this
was something that would be well received within a blog post.
I think one of the issues that we see is that people get too focused on
one specific type of stretching, versus using all the possible
stretching methods available to us. For instance, blindly saying that
static stretching is good only tells part of the equation.
I use static stretching.
I use dynamic stretching.
I use eccentric quasi-isometrics.
I use long duration, low load stretches.
We spend so much time talking about stretching as a whole, but we
really need to be discussing is the appropriate timing and the appropriate
type.
Static stretching can be used at both ends of the spectrum.
Someone that is seeking improved mobility could actually static stretch
before and after
his or her training session.
In contrast, someone who was looking to maximize strength and power
gains would static stretch at other times throughout the day, and would
minimize pre-workout static stretching.
As a general rule of thumb, I typically use dynamic stretching
pre-workout, static stretching either post workout or later in the day
(such as right before bed), and eccentric quasi-isometrics are typically
used immediately post workout.
Obviously, there are exceptions to these rules, but for the large
majority of the population this works quite well. If you are looking
for more info, consider picking up a copy of the Indy Seminar Series, as Bill has an entire discussion
on not only the various types of stretching we use, but how to use the right type at the
right time.
I hope this gives you clear insight as to how we use all the various
modes of stretching here at IFAST. Thanks for the question!
This entry was posted on
January 08, 2010 by Mike Robertson.
It was tagged with
Random.
Jersey Shore
Today's blog post is going to be VERY random. Enjoy!
- I hate Kevin, Leigh and Jon for getting me started on the MTV show
"Jersey Shore." I've wasted two hours of my life this week watching
it, and even though I know it's stupid, it draws you in.
- Dan John recently
re-vamped his site, and it looks fantastic. I'm a huge DJ fan, and
his work should be required reading for any up-and-coming coach.
- I've been using the MacSpeech dictate this week, and while I'm
definitely rough around the edges, I think it's going to pay huge dividends
in the long haul! I actually wrote six blog posts in the space of
about an hour, so expect even more content in the future.
- I've got some great podcasts coming up! Next week I'm
interviewing Lou Schuler and Dan John, and in the coming weeks I plan on
having Brett Jones, Mike Roussell, Jim "Smitty" Smith, Sean Skahan of the
Anaheim Mighty Ducks, and a host of other great interviewees. Stay
tuned!
- Lack of floor pressing = my floor press sucks. Just
sayin'....
- Last night's BCS title game turned out to be more exciting than I
thought. Mad props to the freshman QB from Texas - I couldn't imagine
being thrust into a situation like that, and if he had gotten a little bit
more help from his receivers, he would've done even better. Still a 'Bama
fan, though.
This entry was posted on
January 07, 2010 by Mike Robertson.
It was tagged with
Q&A.
Assess and Correct
I am using Assess
and Correct and have been happy with the program.
At least to my
knowledge, it doesn't seem as if the program clearly states how often we
should be doing the corrective exercises. After doing the assessment, I
made a list of corrective progressions I needed and now do them before my
lift.
As I am doing a
four-day-a-week upper/ lower body split, I do the upper body exercises as
the warm-up on my upper body days (2x a week) and the lower body exercises
as the warm-up on my lower body days (2x a week).
Is that frequency
sufficient?
Thanks for the question regarding Assess and Correct. While
the program is mainly developed for pre-workout training, it can obviously
be used throughout the day, or on non-training days to get even better
results.
For example, many of the clients and athletes I
work with have severe mobility or activation issues. In this case, I may
have them performing exercises literally every day to ensure that they're
getting the most out of them.
The question then becomes: how much is enough
for you? If your
mobility is very poor, or activation levels of certain muscles are very
poor, then is something I would recommend doing every single day.
If you're moving quite well, however, doing the
routine as you suggested should be more than adequate.
As coach Dan John would say, "If it's
important, do it everyday." I will often err on the side of too much
mobility or activation work, versus two little. Many of us sit for extended
periods throughout the day, and as such need a little bit more maintenance
work.
I sincerely hope this answers your question.
Good luck with the program, and make sure to keep us posted on how it's
working out for!
This entry was posted on
January 06, 2010 by Mike Robertson.
It was tagged with
Exercise of the Week.
The External Obliques
(Note: I actually wasn't going to post this today, but since I have a
few extra minutes, here goes!)
In this edition of Exercise of the Week, I want to discuss two of my
favorite core training options: The tall kneeling cable chop and the tall
kneeling cable lift.
Gray Cook wrote an entire article series about these lifts a few years
back, so with the aid of your good friend Google, you might want to check
them out.
Benefits
The tall kneeling cable chop/lift are fantastic exercises because they
put our core/trunk "on an island," and force them to provide
stability. In the split-stance variations, you can receive stability
and feedback from the leg which is out in front. By going from a
split-stance to tall kneeling, your core and hips are really forced to work
hard to provide stability.
Finally, the tall kneeling variations provide maximal carryover to
big-bang exercises that are performed in a parallel stance such as squats,
deadlifts, etc.
Performance
Set-up in a tall kneeling position with the knees underneath the hips,
the body long/tall, and the core gently braced. From there, I think
of a 4-count to produce the movement:
1 - Pull across the body
2 - Press out
3 - Return to body
4 - Return to starting position
While this exercise looks quite simple, it's really as hard as you make
it out to be. If you really focus on stabilizing via the gluteals and
external obliques, while allowing minimal movement through the torso, it's
actually quite challenging.
I typically start clients off with the chop progression for a few
weeks, and then transition to the lift variation.
Static Stretching
