As many of you know, I’m a huge advocate of reading (or learning) for at least an hour per day.  Since my beautiful daughter was born almost 8 weeks ago she and I have been putting in our time reading and watching some great stuff.

Outliers - By Malcolm Gladwell

This book provides a very insightful look at what makes people successful in their respective fields.  Despite what you might think about working hard, Gladwell suggests that this is only part of the equation.  Although I’m not 100% sold on every single assertion that was made, it certainly was enough to open my eyes to the possibility that there are other factors at play.

More importantly, Gladwell’s writing style is interesting and easy to read which is refreshing if you’re looking for something thought provoking, but not overly intense.  If this isn’t enough to convince you, consider that I’m now reading another Gladwell book called The Tipping Point and have his other books Blink and What the Dog Saw on my bookshelf already.

Fast Food Nation - By Eric Schlosser

Honestly, I could probably tell you all about this book and how it explains the production, flavoring, and marketing of your food, but it really wouldn’t do justice to the vast amount of information that is covered about the effects of corporate power on our food supply.

Consider that companies like Nestle make baby formula (Gerber), food (Cheerios, Lean Cuisine, Stouffer’s), coffee (Nescafe), chocolate (Kit Kat, Smarties), and then when you get good and overweight they can sell you food replacements like Boost, Powerbar, Jenny Craig, and even the medically managed weight loss product called Optifast.  Need some water for that shake?  No worries, they sell that too.  Pure Life, Perrier, Vittel, and S.Pelligrino are all Nestle products.  And by the way, they are also feeding your pets.  Nestle makes Alpo, Friskies, and Fancy Feast.   Once they start making caskets they’ll have us covered from cradle to grave.

Imagine what would happen if the goverment tried to mandate changes to the foods we eat to make them healthier.  Imagine the power of corporations to resist.  Although the observations about Nestle are my own, I’m sure you get the idea.  Fast Food Nation is well worth the read.

Note that this book led me to investigate further the treatment of animals during the commercial production of the food we eat.  Check out the galleries on THIS SITE if you’re interested.  Consider this fair warning that the images there are graphic and disturbing.  They also are not intended to convey that I think all industry operates like this…but it certainly opens your eyes.

StrengthCoach.com

Recently I’ve spent a fair bit of time on Strength Coach.com and I really enjoy the content.  The weekly articles are great, but I have to admit that the forum is really where it is at.  

Unlike many other web forums that are chock-full of nonsense by written by any idiot with a keyboard, here you can often read and participate in discussions bright folks like Mike Boyle, Bret Contreras, Mike Robertson, Alwyn Cosgrove,  Nick Tumminello, Charlie Weingroff, and many others that I’m probably forgetting to name.

Personally, I’ve read some people’s responses in the advanced forum and had to look stuff up or ask questions just so I could understand what they’re talking about.  As a result I’ve learned a ton of new stuff in a short period of time.

I think this is an incredible resource and totally worth checking out.  It’ll cost you a buck to try it for 14 days and if you don’t like it you can bail.

Oh yeah…while I’m on the Mike Boyle front I should also mention that I just watched Functional Strength Coach Volume 3 and think this is a great resource for any up and coming coach.

Fat Is Not Your Fault

After interviewing Dr. Bryan Walsh a few weeks back I decided to check out his Fat is not Your Fault Program.  Frankly, I’ve grown a little tired of the overhyped rapid fat loss programs that are basically just some variation of a low carb diet which is why I think this program is so interesting.  Dr. Walsh not only emphasizes the importance of diet, exercise, and mindset, but he also identifies several other possible roadblocks to fat loss success that you’re not going to see in your typical fat loss program.

I’ve already read the manual and am currently about half way through watching the videos and am loving the information so far.  Never have I really given as much thought to adrenal health and gastrointestinal function as I have since seeing this product.  If you’re successfully navigating the fat loss world, I’m not sure you’re absolutely in need of this program, but if you or a client have ever had difficulty losing fat despite being totally on plan, this would be a worthwhile investment.  Personally, I’m thinking of making Dr. Walsh’s screening questionaire (which is included) as part of my battery of forms for my clients.

Z-Health R Phase Manual

At the persistent enouragement of Mike T Nelson I’m checking out the Z-Health system.  To be honest, I have yet to start reading/watching this, but it is next on my list so hopefully I’ll steal a few pearls of wisdom from this as well.

What great stuff are you reading right now?  What’s next on your reading list?  Drop me a comment and let me know.

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.

Recently I received an email asking me if there was a difinitive test for core stability.  The very real truth is that I think there is no single test, but a combination of tests should reveal a lot about what we want to know.

Personally, I’ve been heavily influenced by Stuart McGill and Shirley Sahrmann.   I’ve also taken some great ideas from bright guys like Mike Robertson,  Bill Hartman, and Gray Cook to formulate some of my core testing tools.

To start let’s just address the fundamentals.  Strength is the ability to produce force and stability is the ability to control it.  So doing crunches on a stability ball with a hundred pound dumbbell on your chest might make you strong (although I think it makes you look ridiculous), it isn’t going to improve your core stability.  To be stable you must be able to RESIST the applied force without movement.

Going hand in hand with this notion is the idea that is currently being promoted by many educated coaches and trainers that repeated spinal flexion is a bad idea because it increases the risk of spinal disc injury.  In other words, crunches suck!

Finally, lets remember that the core doesn’t just include the rectus abdominus or the anterior core muscles.  It essentially forms a belt around us and includes more muscles than I’d like to count at this very moment.  Knowing this, it is essential to investigate the muscles all around the core to determine stability.  More importantly, we are not going to test the strength of these muscles, but the ability of them to support the core under load.  In the case of the lower back, endurance is actually far more important than strength for injury prevention.

Here is a quick little protocol that I like to use as a starting point:

1. Front Plank

While doing this movement I like to place a dowel on the person’s back and have them maintain 3 points of contact.  The dowel should remain in contact with the glutes, upper back, and head.  If one of those points is lost then the timer stops.  (Note: I swiped this tip from Mike Robertson)

You should be able to hold this position for 2 minutes.

2. Side Plank - Should be able to hold for 90 seconds

This is as easy as it sounds.  The body should be held straight in a full side plank position for 90 seconds per side.  Note any assymetry between the sides as this is a strong predictor on injury risk.  Work on bringing the weaker side up to match the stronger side before trying to increase the overall time.

You should be able to hold this position for 90 seconds.

3. Back Extension Hold

Set up at though you’re going to do a back extension and hold yourself in the extended position.  As with the front plank, use the dowel along the spine to ensure proper alignment by maintaing 3 points of contact.

You should be able to hold this position for 2 minutes.

4. Double Leg Lower

To perform this test you want to lie on your back and raise both legs straight up into the air.  From here, I’d suggest placing your hands on your external obliques or crossed over your chest.  They cannot be on the floor.  Now slowly begin to lower your legs while concentrating on keeping your lower back flat on the floor.  (Note: a hard floor is more effective than a mat for determining success on this test)

If your feet hit the floor before your lower back raises you have passed.  If not, you suck and you should check yourself into the wimp hall of fame.  Just kidding, but your ability to control your core is probably lacking in this respect.

5.  Rotational Stability

I also like to assess rotational stability by using a test from the functional movement screen.  If you’re going to fail only one of these tests, this will probably be it.  You can check it out HERE.

Again, these only serve at starting points and there are obviously other factors affecting stability of the core, but these tests should be enough to get you rolling.

In the coming weeks I’ll be releasing an audio interview series that will detail how some of the world’s leading experts test and train the core for performance and just plain looking sexy.  Keep your eyes peeled for that.

In the meantime, drop me a note in the comments to let me know how you make out on the tests above.