Hey Mike!  Thanks for taking the time to drop some knowledge bombs on us today.  Obviously I’m already sold on your new product Assess and Correct, but why don’t you give the readers a little rundown on what exactly it is so we know just what we’re talking about here?

Thanks for having me, Mark!

I think Assess and Correct is a powerful tool, as it allows each client to go through over 25 assessments to determine what exactly their specific movement limitations are.

Beyond just telling you what’s tight, weak, stiff, etc., we build off that knowledge with specific corrective exercises to help address those issues!  So if your glutes test weak, we have developed specific exercises to help correct those issues.

And finally, we know and understand that everyone who purchases this product has different levels of dysfunction, so we’ve created progressions to work through instead of just pre-canning one or two exercises.  Quite simply, everyone from the weekend warrior to the elite-level athlete will be able to assess themselves and create a warm-up routine that addresses their specific needs, with an exercise routine that’s specific to their current level of fitness.

It seems that a growing segment of the fitness industry is already using The Functional Movement Screen.  What do you think is the major difference between this and Assess & Correct?

Damn Mark, are you trying to get me in trouble with Gray and Lee?  The last thing I need is a pipe-bomb sitting in my mailbox when I get home someday!

In all seriousness, I have great respect for what Lee and Gray have done with the FMS.  Quite simply, they’ve brought assessment to the forefront of the industry, and you have to applaud them for that.

I think with A&C, our goal has been to not only make the assessment more comprehensive, but more convenient as well.  The beauty of the FMS is its simplicity – seven tests and you’re done. However, you need to find someone with knowledge of the FMS to assess and score you.  

With A&C, there’s a little bit more work involved up front – you have to take static pictures of yourself, along with videotaping yourself perform the various assessments.  However, you can do everything yourself!  Without ever leaving your home, you can determine your specific movement limitations from head-to-toe, along with how to address them.
 

Obviously you don’t want to spend all day assessing people.  Do you think that anyone currently using the movement screen should switch to A&C?  If not, how could they combine the two resources to get the best possible assessment and treatment protocol for themselves or their clients?
 

I think it’s going to be hard to convert people over – many people like the FMS due to its ease of use, along with the fact that you can screen people fairly quickly.

Again, with A&C the biggest difference is it’s going to take more time, but it’s also more comprehensive.  Whether it’s with A&C or a new client at IFAST, I would always like to err on the side of more information, using a more comprehensive testing system, than not.

Could you combine the two products?  Sure.  However, I think on some levels that may be redundant, as we’re looking for a lot of the same issues. 

What do you know about Z-Health and what do you think about their mobility drills vs those in A&C?

I have the utmost respect for Dr. Cobb and his system.  The biggest issue with Z isn’t the system or the drills, but rather the “in-your-face” nature of some of their practitioners.

Even though I think A&C is a fantastic product, I never want to box myself into thinking there’s only one way to do things.  I’m only R-Phase certified in Z, so I can’t speak for the entire system, but I really liken some of the R-Phase drills to micro-mobility.  The goal is to really isolate out each individual joint to promote better movement.  I can definitely see value in this, and I think there’s as much value in the improvements you’d see in motor control/body awareness as there is in the improved mobility.

To summarize, I think A&C would be superior to the end-user in the fact that you have a specific idea of your limitations and what you need to address when it’s all said and done.  Unless you meet with a Z-Health trainer for an assessment, you can’t do this with the current DVD’s and manuals they have available.

I’ve recently heard a lot of people suggesting that the fitness industry has become too much about mobility and activation these days and too little about just getting strong and sexy.  Are we spending too much time on “corrective movements”?  And how do you think mobility work and activation fit into the bigger picture?

I think it all depends on who you’re reading and listening to!

I’ve heard both sides argued lately – some say we’re too caught up in “fixing” things, and others who say we still aren’t good enough at it yet.

I think many of the corrective naysayers are minimalists at heart, and I can understand that to a degree.  However, when you start digging into the research, there’s actual evidence that often it’s not just the strength of a muscle that’s important, but your neuromuscular/motor control.  In other words, who cares if it’s strong if you can’t use it!

This is where that whole mindset goes – I don’t care if you want to lose fat, add muscle, get strong or perform at a high-level.  I want to help you get there, but I also see the big picture.  If I assess you up front and notice specific movement limitations, why would I not address them?

Why would I assume that I can train around them, or somehow magically make them disappear?

This is the “corrective” mindset – to assess limitations and correct them via training.  This could include foam rolling, mobility work, or even the dreaded activation work.  The part you have to focus on, however, is that this is just part of the programming – not all of it.  It’s all pieces to the puzzle.

At the risk of sounding arrogant, Bill and I get some really beat up people at our gym.  Same thing goes for Eric.  I think between the three of us, we have a pretty good idea of what works and what doesn’t.  If foam rolling, mobility, or activation drills didn’t work, we wouldn’t use them.  Period.
 

And finally, a little word association:
 

Squats – Fantastic, when performed and programmed appropriately.  And we use all types: Plate, front, back, safety bar, to a box, free squat, pause squats, full ROM, limited ROM, etc. 
 

Beer – My favorite calorie-laden beverage.  Ever since my Australia trip I’ve been hooked on Heineken, but only because I can’t get my hands on Victoria’s Bitter (VB’s) around here!
 

Crunches – A horrible exercise that not only wrecks backs, but wrecks posture as well.  If your goal is neutral spine and a healthy back, crunches shouldn’t be in your vocabulary, let alone your program.
 

Fat Loss – The “new” hot topic.  Fat loss is always going to be at the fore-front of the fitness industry, but I’m fed-up with fitness marketing.  Fat loss promotions tend to be the worst.
 

Twitter – Not sure on this one.  I can see where some people would really enjoy it, but I guess I’m not that interested in talking about myself all day.  Plus, I’m more of a Facebook whore than a Twitter whore.  What can I say, I’m old-school!
 

That Mark Young clown – A great up-and-coming coach, with a balanced view on training.  I love the fact that you’re willing to read and/or listen to anything, even if it’s out of your comfort zone.  That’s what will make you successful.
 

Thanks Mike for the interview.  Where can people learn more about you or pick up a copy of Assess & Correct?
 

Thanks for having me Mark!  Sorry if I tend to ramble a bit, but your questions got me fired up!

My blog, newsletter, articles and Podcast can all be found at RobertsonTrainingSystems.com.  If you’re interested in picking up a copy of Assess and Correct, check out the Assess and Correct Website.  There you’ll find testimonials from other coaches, more info about the product, as well as video clips directly from the video so you can see how things work.

A couple weeks back I told you that I had ordered Assess & Correct by Mike Robertson, Eric Cressey, and Bill Hartman.  Well, I’m not going to go into extensive detail yet (I have a more detailed review coming), but I am going to say this…BUY IT.

It is quite literally a brilliant summary of many things that took me years to learn and tons of other stuff I didn’t already know.  I guess that’s what happens when you put three super smart guys together on a project.

There are something like 27 assessments that you can easily perform on yourself and 78 corresponding exercises you can use to correct any issues you identify.  Frankly, I don’t give my endorsement to many products and I only recommend the best (trust me, I see a lot of them).  This is one product that gets a big thumbs up from me.  Mad props to Mike, Eric, and Bill.

If you’re interested, you can check it out  HERE.

A couple weeks back I celebrated my 33rd birthday.  This past weekend I spent a night with my family and friends to share in the joy of a new year of life.  In doing so it got me to thinking that everyone who reads this blog are part of my “online family” so to speak.

I spend so much time pouring my thoughts and ideas out there that I think people really don’t get to know me at all.  So…I thought it would be fun to share a few things about myself interspersed with plenty of my thoughts on topics to do with strength, flexibility, fat loss, and whatever else comes to mind.

1.  I was born with 6 fingers on my right hand.  Well, it was actually 4 fingers and two completely functional thumbs.  This is called polydactylism and apparently it is a dominant gene.

Had my parents not had it removed at 9 months of age I may have been the greatest concert pianist that ever lived.  However, I believe that by having it removed they spared me from being called “The Six Fingered Man” when the movie The Princess Bride was released.  Thanks Mom and Dad.

 2.  I haven’t done or had any of my clients do a single crunch in over 5 years.

3.  I do not believe that squatting is essential when fat loss and body composition is the goal.

4.  When I was a teenager I had the worst haircut on the planet.

5.  Frankly, I am getting fed up with strength coaches and trainer who are bashing other coaches and trainers.  I have to admit that I’m guilty myself of publicly attacking others like Jillian Michaels, but I have decided to stop.

If you have a problem with a specific element of my philosphy then I’d be happy to discuss the issue so we can all learn something.  Saying you’re going to put other coaches out of business is just plain arrogance.  Ah shit.  I did it again. 

6.  Chrisitian Thibaudeau’s Black Book of Training Secrets is one of my most referred to ebooks.  Hands down.  Actually sitting on the desk beside my computer right now.

7.  I met my wife when I was 15 years old at a local roller skating rink.  And no, she didn’t see the haircut.  Thank God!

8.  If you can’t assess a client you have no business training that client.  This is akin to a doctor writing a prescription without a diagnosis.

9.  Along the same lines, I have just purchased Assess and Correct.  Since it just came out today I’ve only had a few minutes to read over the manual that accompanies the DVDs, but the content looks awesome!

As soon as I’ve watched the DVDs I’ll do a full review, but if you’re thinking about it, the product is on sale this week and then the price will jump.  Given that Mike, Eric, and Bill put this together it was really a no brainer for me.

10.  My wife and I are having our first child in just under a month so we’re incredibly excited!  However, I can’t believe how much space newborn “accessories” take up.  The living room is more like an obstacle course.

11.  I worked in the fitness industry for almost 10 years before I sent my first article to a major online publication.  Thanks Tmuscle!

12.  I used to think stability ball training was completely useless.  Now I only think it is moderately useless.  There are some exercises that I might consider in the right circumstances.  But mostly I think that there are usually better options.

13. I hate brussel sprouts, turnip, and portobello mushrooms.

14.  When it comes to nutrition people are almost always too fixated on details.  You must consume less than you burn for fat loss.  This is THE most important factor.  Anyone who says anything else is selling something.

15.  I recently interviewed Brendan Fox, Jim Smith, John Paul Catanzaro, Leigh Peele, Lyle McDonald, Jimmy Smith, Martin Berkhan, Mike Robertson, Nick Tumminello, and Scott Abel for an upcoming audio series on core training and fat loss that you’ll be able to listen to for FREE.

Oh yeah, I also interviewed Dr Stuart McGill (author of Low Back Disorders & Ultimate Back Fitness and Performance) and Thomas Myers (author of Anatomy Trains).  More bonuses still to be added.

16.  Last weekend at Walmart I accidentally walked away with someone else’s cart and discovered this about 15 minutes later when all the stuff in the cart certainly wasn’t mine.

17.  I cannot be near Nutella, chocolate chip cookies, or carrot cake with icing.  These 3 items result in a terrible case of eat-way-too-many-calories-itis.  They are my “can’t have in the house” foods.

18.  My favourite television show right now is Criminal Minds.

19.  I believe that an emphasis on the nervous system is the next big area that needs to be explored in the fitness industry.

20.  Books I purchased last week: Fast Food Nation and Outliers

21.  I don’t think that need nearly as much protein as people think for muscle gain.  Fat loss, on the other hand, is a different story.

22.  Compressive injuries to the end plate on a vertebrae can and do occur even when spinal alignment is in neutral.  You’ll usually hear a popping sound.  Back squats impose a huge compressive load. 

23.  I think the “starvation response” to fasting may be overrated.  I’m not totally sold on this, but my reviews of the research in this area are leaning this way.  If this is the case, it has incredible implications for how we could design nutrition plans.

Maybe less than 6 meals per day?  Blasphemy!  Note that I said MAYBE so don’t get pissed off and start sending me research on protein pulse theories. 

24.  I think this video is funny.  The powerlifter guy kinda reminds me of a Dave Tate type character.  If swearing upsets you, then you won’t enjoy this video.

25.  I also think this video is hilarious although not as funny as the first.  If you are into Crossfit this video may upset you.  That’s what you get for being into Crossfit. 

26.  The flu vaccine cannot give you the flu.

27.  If you’re sick don’t go to the damn gym and give it to everyone else!  Seriously, stay home and get well.  Train hard next week.

28.  There is no such thing as a time machine (except the one that I’m secretly building in my basement).  Don’t train stupidly in pursuit of a goal.  If it hurts back off and get it treated.  Training is a marathon and not a sprint.

29.  If you’re 20 or younger you probably don’t understand the last point.  If you’re 30 or older you’re probably wishing that you did when you were 20.

30.  Consistency with training and nutrition is more important than the plan you’re on.  It is better to go at 60% forever than it is to train at 100% for one week.

31.  I love to read, but generally hate fiction. 

32.  I detest coffee and drink tea often.  Green tea at least 2 times per day.

33.  I am so thankful for my friends, family, all of you for reading this blog.

Since I’ll be around the computer a bit in the next few days I figure I’m going to open this up.  Drop me any comments or questions you have below on any topic (training related or not) and I’ll try to respond.

As many of you may know, I believe that reading for an hour per day is paramount if you hope to become a leader in any field.  Fitness and nutrition are no different.  Here are a few things to get you started for today.

The Truth about Impingement, Part 1

Excellent post by Eric Cressey about impingement.  If you’ve ever been told you have it or deal with people with shoulder pain, you should read this.

The Truth About Impingement, Part 2

Okay…I obviously couldn’t just post part 1.  Here you’ll discover the difference between external and internal impingement.  More importantly, you’ll learn the 5 questions you MUST ask your doctor if they ever tell you that you’re suffering from impingement.

Enjoy!

Recently the Canadian Society for Exercise Physiology (CSEP) published an article on the use of unstable surface training.

Here are a few excerpts that may be of interest:

“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions.  Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”

“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”

“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”

 “The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”

So what’s the bottom line? 

While stability training might be beneficial for rehab or even general fitness (I might even contest this one), it probably isn’t a valuable tool for most lifters.  For the definitive explanation of this type of training check out Eric Cressey’s book The Truth About Unstable Surface Training HERE.

Do you use unstable surfaces in your own training?  Do you think stability training is useless?  Feel free to post your thoughts and experiences in the comments section below.