Strength and Conditioning Takeaways for This Week – 18/08/2017

I’m starting a new addition to my blog this week that I plan to continue for well in to the future on a weekly basis.

These series of posts will see me share main points and articles on what I’ve learned, and re-engrained in to my brain from previous learnings, during the week that’s gone by. I’m doing this because I love sharing and discussing information with others, and I believe, it will also help coaches and athletes learn something new (hopefully!). So, here’s to issue number 1!

  1. Getting a coach will seriously relieve you of stress.

    For probably the last 6 months I’ve been following my own programming religiously, and as a result, I took some great strides forward in pursuit of my goals. However, once I’d reached the end of that 6-month period, and business has been picking up at the same time. I hadn’t taken the time for myself to sit down and really re-think what it was I wanted to achieve in my own training moving forward.
    I stressed and agonised about this for weeks on end, should I do this? Should I do that? There were so many different possibilities floating around in my head, I didn’t know which to choose. This was seriously getting in the way of my own output and the ability for me to do high quality work, so I concluded that it was time for me to hire a coach for myself.

    There are so many coaches in this industry that I look up to I didn’t know who to get in contact with at first, but then it struck me. I’d been following the work of Tony Bonvechio, formerly a coach at Cressey Sports Performance and now co-owner of The Strength House, for a long period of time, and have learned a lot of tips and tricks from him, so I decided to reach out.

    As soon as I did this all the stressors of my own training lifted immediately off my shoulders, and Tony was great in setting me up with what I needed to get where I want to go.
    Not only did I reach out to Tony to relieve myself from the stress of writing my own programs, but I’m also using this as an investment in to my own knowledge. Tony has been in the game for a long time, and even from the first warm-up he prescribed for me I’d already added more value to my training knowledge tool kit than what I invested in to getting coached from a financial standpoint for the entire month. All I can say is that I am super excited for what’s to come.

    Do yourself a favour and get a coach. You will NOT regret it.

  1. There’s more to rotator cuff training than shoulder external rotations.

    For the past 4-weeks I’ve been making my way through the Complete Shoulder and Hip Blueprint, a brilliant resource from Tony Gentilcore and Dean Somerset. This video series discusses everything from assessing and training the shoulder and hip, to actually showing the practical applications of everything they speak about.
    Up until now, I’m about half way through the videos and I have filled up almost half a book full of notes! This is seriously jam packed with information.

    An important takeaway so far is when a coach has a client with shoulder problems (or not!), all they do is tend to prescribe shoulder internal and external rotations whether it be with a dumbbell, cable, or band. Now think of it this way, if you’re doing heavy upper body lifting, why would you want to fatigue the rotator cuff before the lift during the warm up with sets of 15 internal and external rotations? Furthermore, adding in shoulder stability work will likely prove much more valuable in building a strong base of support for upper body lifts that the rotator cuff needs to provide.

    This isn’t a post to hate on external and internal rotations, they still have their place. However, they aren’t always the answer to solving a problem.

  1. Notable Resources for the Week

    Strength and Conditioning Programs: When Precision Tops Effort
    This article by CSP coach, John O’Neil, talks about the importance and application of execution over effort. Sure, it’s great to lift heavy and get stronger, but not every exercise in your program should be aimed at piling up the load.

    The Virtus Performance Podcast #10 with Cam Elliott
    This is a great interview with Cam Elliot. Ever since I first met Cam I’ve always enjoyed both the humour and ‘think outside the box’ approach he brings. In this interview, Cam goes deep on both coaching and personal battles he’s faced. After listening to this you’ll see life from a different perspective, it’s well worth the time investment.

    9 Ways to Progress the Landmine Press
    I love the work by Tony Gentilcore and this article is nothing but another ripper. Landmine presses are great for developing sound scapulo-humeral rhythm and a strong serratus anterior, both of which are important for keeping your shoulders pain free and performing optimally! If you need a change up from the basic standing landmine press, this article is for you.


Let me know what you thought of this article, share it with friends and comment below.

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