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In today’s post I’m going to show you my top 3 favorite ways to apply the LYTP Shoulder exercises.

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Check out the video below and discover the 3 best body positions in which to perform the LYTP Shoulder exercise circuit!

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Post your comments below and tell us about how you use the LYTP Shoulder circuit in your training.

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Dan’s Pro team is located in Normal Illinois and is called the Normal Cornbelters. They play in the independent professional Frontier League. They recently added him to the roster on the Team’s website, and on this little blurb in this press release.

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To celebrate Dans achievements, he and I have teamed up to show you 5 of the top stretches you can do to improve your sports performance. These stretches are especially valuable to the Baseball athlete. Dan has personally used these very same stretches to help become a Pro!

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Upcoming Strength Coaches, Trainers and athletes can learn from what Dan has done here at Performance U and from what he’s done for himself to become a Pro!

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As an athlete, Dan has been dedicated to his strength & conditioning program while simultaneously rehabilitating his pitching arm from Tommy John surgery. Every time there was a break in the action here at Performance U, Dan wouldn’t just sit around. He’d start performing his stretches and telling me about the tough workout he’d just put himself and some of his college teammates through. That my friends is the type of energy and dedication it takes to become a professional athlete!

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As an intern – Dan has been one of the BEST interns I’ve ever had the pleasure of working with. Every client here at Performance U loves to work with Dan because he’s genuine, social and enthusiastic! I like to say that I can make anyone a great Personal Trainer in a matter of weeks. But, all the technical stuff aside – I can’t make you a better people person. You either have it, or you don’t. Dan is just a likable guy! He always shows up when he’s supposed to, does whatever is asked of him without question and always asks great questions. Plus, he loves Strength & Conditioning and actually puts into practice what he’s learned!

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Dan regularly shares is Baseball Conditioning knowledge through his Blog – DanBlewett.com. Dan’s blog always has incredible content and is a must if you’re interested in Baseball training! It’s funny how whenever I have the honor of working with a person like Dan – I think I end up learning just as much from them as they learn from me! I read Dan’s blog every week and he’s always teaching me something new!

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The 5 BEST Stretches for Athletes!

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There are a multitude of valuable stretches available to athletes. The video below is by no means an exhaustive list of flexibility exercises Dan and I use. That said, this video will provide you with what Dan I consider our Top 5, Go-To stretches!

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Dan’s story of transforming himself from college athlete to Performance U intern, to Elite Strength coach to Pro athlete, all in just  about 1 year , is nothing short of impressive! I can assure you none of his success was due to luck! Dan’s success has come from his hard work, dedication, never give up attitude and true passion for his sport. My friends, if you want to succeed in anything – you have to be willing to work hard  and sacrifice like Dan.

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CONGRATS DAN ON ALL YOUR SUCCESS  and THANK YOU FOR TEACHING ME SOME VALUABLE LESSONS IN LIVING AND LEARNING!- YOU HAVE MADE ME PROUD!

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Please post a comment below or go to Dan’s blog and personally congratulate him on his achievements and thank him for putting together such a great video!

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As I mentioned in Part 1, I use my own hybrid style Assessment of Gray Cook’s Functional Movement Screen. Eventually, I may make an assessments for Strength Coaches DVD. Please comment below and let me know if you’d be interested in purchasing that kind of product if I produced one?

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Part 1 of Assessing our Assessments was some what controversial. Today, in Part 2 – I’m simply going to provide you with a piece of advice (from the trenches) everyone can use from Strength Coach to Athletic Trainer to Personal Trainer to Physical Therapist.

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Regardless of who you are or who you work with, if you’re using some sort of Postural of Functional Movement Assessment, take this simple advice piece of advice -

Don’t EVER make your clients feel bad!

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No, I don’t mean you’re going to be nasty to them. I’m talking about when you’re performing their Functional movement/ Postural assessment. Don’t jump at every chance to tell your client what a train wreck they are!

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Keep in mind you are working with someone who knows they need help. Otherwise, they wouldn’t have  hired your services in the first place. They may already be uncomfortable with how they look, move and/or feel. Don’t add to that by telling them how horrible their posture is, how poorly the move or that their glutes don’t work. By the way, if you’re telling folks their glutes are off, you must read this post!

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I don’t care how poorly someone performs during a Functional Movement assessment! – I never tell my clients anything but positive stuff like “nice work, you did exactly what I asked of you!” or just simply “good job!”.

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I’ve even seen other presenters at conferences bring up a Fitness professional from the audience, assess all their supposed “dysfunctions”, then proceed to tear this poor volunteer to pieces in front of all their colleagues and friends. You should see the negative body language and uncomfortable facial expressions of these poor folks who were only trying to learn some new training techniques. Instead, they get publicly embarrassed. That’s certainly not what these folks paid for nor is what your clients are paying for either!

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My friends the “let me show you all your dysfunctions, or show you all the ways you suck at moving because I’m so super educated” tactic is certainly not I how I teach nor how I deal with clients. Again – DON’T MAKE ANYONE FEEL BAD! You can still discuss what needs to be improved and help people without seeming condescending or trying to “break people”.

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When doing my assessments, I may be thinking “Man, I’ve got lots of work ahead of me with this person”. But , my client doesn’t need to know that. I’m happy to tell folks in a diplomatic way, what they need to work on and improve. But, I will never say anything that could possibly be discouraging or make them feel bad about their body and how they move.

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Keep in mind that above all the fancy technical training tactics and exercises, we work with living, breathing people with thoughts, feeling and emotions. Your clients mental/ spiritual fitness is just as important as their physical! If you have never seen the movie Patch Adams – There is a great quote where Patch says “The only difference between a Doctor and a Scientist is Doctors deal with live people”. We can take a lesson from Patch!

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I hope you enjoyed today’s post!

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Don’t forget to comment about if you’d like me to produce a DVD teaching my Performance U method of Functional Movement Assessment?

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Stability Ball Exercises You SHOULDN’T Be Using!

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Personally, I do not use, nor do I recommend using any free weight (barbells, Dumbbells, etc:) loaded exercises while lying, sitting or standing on a Stability Ball. I recommend against performing any and ALL free weight loaded  exercises on a Swiss Ball for 3 reasons.

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Reason #1 NOT to Lift Weights while on a Stability Ball :

Stable based free weight training has been PROVEN to be the MOST effective way to improve strength & performance. Unstable base training has not!

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First, lifting weights on a swiss ball has NOT been shown to be more effective than stable base training for building strength and improving performance. Heres some science to back me up -

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To summarize this 2004 National Strength and Conditioning Association Research study titled:

The Effectiveness of Resistance Exercises Performed on Unstable Equipment

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“Research summary: The performance of resistance exercises on unstable equipment has increased in popularity, despite the lack of research supporting their effectiveness. Resistance exercise performed on unstable equipment may not be effective in developing the type of balance, proprioception, and core stability required for successful sports performance. Free weight exercises performed while standing on a stable surface have been proven most effective for enhancing sports related skills.”

(C) 2004 National Strength and Conditioning Association

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Reason #2 NOT to Lift Weights while on a Stability Ball :

You will NEVER become as strong as your potential allows lifting weights while on a swiss ball or any other unstable surface.

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In addition to the above scientific research. Keep in mind – the reason why we lift weights is to increase strength and muscle. Unstable base training can be considered “Stabilization Limited Strength Training” or SLST because the instability limits your ability to generate the high levels of force needed for optimal muscular development. Here’s more science to back me up -

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To summarize this 2004 National Strength and Conditioning Association study titled -

Maintenance of Emg Activity and Loss of Force Output With Instability

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“Swiss Balls used as a platform for training provide an unstable environment for force production. The objective of this study was to measure differences in force output and electromyographic (EMG) activity of the pectoralis major, anterior deltoid, triceps, latissimus dorsi, and rectus abdominus for isometric and dynamic contractions under stable and unstable conditions. Ten healthy male subjects performed a chest press while supported on a bench or a ball. Unstable isometric maximum force output was 59.6% less than under stable conditions. However, there were no significant differences in overall EMG activity between the stable and unstable protocols. Greater EMG activity was detected with concentric vs. eccentric or isometric contractions.  The diminished force output suggests that the overload stresses required for strength training necessitate the inclusion of resistance training on stable surfaces.”

(C) 2004 National Strength and Conditioning Association

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Now, think about the above research abstract you just read. If you want to get stronger, you must lift heavy loads. Duh! But, using the swiss ball, you cannot use loads heavy enough  to increase strength. So, what’s the point?

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Reason #3 NOT to Lift Weights while on a Stability Ball :

Holding free weights while on a Stability ball is downright dangerous!

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So far you’ve learned two scientifically based reasons why NOT to perform any externally loaded exercises on a swiss ball. If that’s not enough to convince you to rethink your usage of the Swiss Ball?  I’ve got one more VERY BIG reason for you!

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Lifting weights on a Swiss Ball is down right dangerous because the ball can pop and cause you or your client major injury! The Sacramento Kings (NBA Basketball team) found this out the hard way.

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Starting forward Francisco Garcia, who’s contract is worth $29.6 million over 5 years, will miss at least four months of the season after an exercise ball accident broke his right wrist. Garcia, who weighs 195 pounds, was laying on his back on an exercise ball, lifting 90 pound weights in each hand, when the ball burst.

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Take a lesson from the Sacramento Kings and stop performing ALL weighted exercise on swiss balls as stated in this article titled-

Sacramento Kings warn other NBA teams after exercise ball accident

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“The exercise balls have been removed from the Sacramento Kings’ weight room and stored in a dark storage space, with no word yet whether a sacrificial burning of the rubber menaces is yet to come.

Kings co-owner Joe Maloof ordered an e-mail sent to the NBA’s other 29 teams, hoping to spread the word about unforeseen dangers that can arise when performing even basic workouts with an inflatable exercise ball commonly found in many gyms and homes.”

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Why Would Anyone Still Be Lifting Weights on a Stability Ball?

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Well, there you have it! I’ve given you 3 solid scientific and common sense reasons why NOT to combine free weight lifting exercises with the Swiss Ball. How could anyone still being lifting weights while on a ball after now knowing its no more and actually LESS beneficial than using a stable base?

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Please understand I wrote this post not to bash anyone but rather because I’m looking out for my fellow Fitness Professionals best interest! As Fitness Professionals, we all must put aside our personal likes and training biases and place our clients safety above all!

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Even if you don’t agree with the science discussed above? Use your common sense and realize the risks involved every time you put yourself or your client on a Swiss ball while holding free weights far outweight any supposed benefits. A bench will never explode, but a swiss ball may burst at anytime! As Murphy’s Law states – “what can go wrong, will go wrong”.

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Think about it – If a case ever went to court because one of your clients was injured after falling off a Stability Ball during a workout session with you – You are responsible! Plus, a lawyer would tear you up on the stand because you would be unable to provide any scientific justification for why you put your client at risk and didn’t just use a safer and more stable bench. Keep in mind we live in a sue happy country!

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So, I will conclude  with a question I’d like you to answer on the comment forum, now having read today’s post -

In regards to lifting free weights while on a Stability Ball- Is the risk worth the reward?

You know my answer, I want to hear yours?

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]]> http://nicktumminello.com/2010/03/rethink-all-of-your-stability-ball-exercises/feed/ 32 http://nicktumminello.com/2010/03/ab-exercise-clarifying-my-view-on-crunches/ http://nicktumminello.com/2010/03/ab-exercise-clarifying-my-view-on-crunches/#comments Fri, 05 Mar 2010 15:22:23 +0000 nick http://nicktumminello.com/?p=1337 My last few posts have been discussing the concept of whether or not Ab crunches and other trunk flexion exercises are dangerous.

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I’m afraid my actual approach to using crunches in my daily training may be misunderstood due to no one’s fault but my own.  I’ve always prided myself on delivering non-biased, battlet-tested training information that empowers you to think for yourself and not just follow. I try to encourage personal creativity and always try to provide information from both sides of controversial topics such as the lumbar flexion debate. That said, based on a few comments floating around the internet on my recent posts, I don’t think folks really understand my true view on this matter.

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In today’s post, I’m going to clarify my take on crunches, flexion exercises and low back pain research by such brilliant folks like Stuart McGill.

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Clarifying Crunches

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I have to give credit to my good friend, Coach Mike Boyle for helping me realize that the messages in my posts may be getting misconstrued. Below is a conversation exchange Coach Boyle and I had a few days ago on his Strength Coach Blog from his post entitled “No More Crunches“.

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mboyle1959 Says:
March 3, 2010 at 6:11 am

Nick- maybe I should have said “he likes to play Devil’s Advocate”. I know how you train people but, I think your posts sometimes give people the wrong impression of your views. This post was a case in point. The writer used your point to take a stance opposite one your primariliy ageree with. Thanks for taking the time to respond.

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Nick Tumminello Says:
March 3, 2010 at 5:38 am

Just to clarify a few things:

1. I don’t disagree just for the sake of argument. Put simply, I never have and never will like blanket statements. For instances: “crunches are bad”. No, too many crunches can be bad for some. I would say any exercise is bad, if it’s done to the extent and large amount of volume crunches are often performed. Squat are great, but 100 squats done everyday may be tough on your knees?

REMEMBER – Flexion is not the problem – High repetition flexion is the problem!

2. I do NOT use trunk flexion all that often in my training. But, not because I’m afraid crunches will put my clients on the surgery table.

I don’t use crunches often because much of my training times is dedicated to reversing the sitting position (aka slouchy posture). Crunches replicate this posture and therefore I feel my clients valuable training time is better used not do anything like they already do 8+ hrs a day. This is why I do agree with Coach Boyle when he tells young trainers to cut out crunches and has done it himself.

But, that doesn’t mean we should look down upon a smart and experienced coach if he or she decides to use crunches for a specific athlete.

3. I have a great deal of respect for Dr. McGill and in no way am I attempting to discredit him. I do however feel there are a few things in his book that have no bearing on human movement for the reasons I wrote in that blog post. That said, MOST of what DR. McGill talks about, I believe in 100% and use everyday.

In short, do I think anyone NEEDs to do crunches? – Absolutely NOT! But, then again, I don’t think there is any one exercise that has magical powers that everyone MUST do. A squat, deadlift, Push Up, etc: are all just exercises.

Best regards!

Coach N

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I hope this clarifies things a bit.  If you’d like to read the rest of the comments from this thread go here.

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Today, (as promised in my last post) I’m going to discuss the negative side of looking at the spine the way displayed in  Mark Young’s videos. But, before I do so – I would like to first congratulated Mark for his fantastic video idea.

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Secondly, I’d like to apologize for the delay in this Blog response. Last week was very hectic as I traveled to Arlington Va, to present at the 2010 IDEA Personal Trainer Institute convention. This was a sold out event and I was honored to be a part of it along with such names a Gary Gray, Todd Durkin and Bill Sonnemaker.

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Both of my classes, Secrets of Joint Mobility and Dynamic Warm Up – New Concepts & Techniques, were filled to capacity with best and brightest fitness professionals in the area. I had a blast teaching at this event and I wanted to thank IDEA for again, having me as a presenter and THANK YOU to everyone who attended – You ALL made this event a fun and memorable part of my life!

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Now, lets talk more about the Spine and Spinal research!

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In Mark’s videos, he used Pig spines to show us an inside look at what commonly used exercises may be risky for the back. Using pig spines for research is fairly standard at Universities as is by world renowned back specialist, Stuart McGill who also uses pig spines in his research which can found all over the internet and his two amazing books – Low Back Disorders and Ultimate Back Fitness and Performance.

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Now, the problem with looking at pig spines is that sometimes we end up hitting the bullseye of the wrong target. As my good friend, mentor and world famous PT, Mark Comerford says “Pig spines are great to look at physiology, but not biomechanics – Pigs don’t have upright spines”

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What Comerford says is an obvious truth that I’m still astounded has been missed by some incredibly smart people! With no disrespect to Stuart McGill – who cares how many flexion cycles it takes to buckle a dead pig spine!

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First off, upright flexion is not normal pig function. The only time a pig stands upright (on two legs) is when it’s trying to hump another pig.

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Secondly, pigs don’t have any functional movement similarities to humans what so ever. This goes back to what Comerford said above.

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And, third – this is dead spine with no muscles to control force and no regenerative qualities that a living creature would have. I could get into all the science here. But, instead I’ll give you this analogy:

You take a frog out of the swamp and place it into a glass box with a few plants, some water and artificial light. You still will never find out how it lives in the swamp. All you will know is what a frog does in a glass box. And in this case, we are placing a spider in a glass case to find out what a frog does in the wild. It makes no sense! – This is why I said that we’ve gotten good at hitting the bullseye of the wrong target!

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So, in short – it’s important that we do not confuse physiology with movement biomechanics. Animal spines are great for looking at general structure, some animals over others as explained in this scientific comparison. But, when it comes to human biomechanics – Well, thats a whole different animal – Pun intended!

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Coming Soon!

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Many folks were also upset about what Mark said in this post about the dangers of squatting. I have some thoughts in regards to that as well. I will talk about these thoughts in an upcoming post.

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Meanwhile, lets here your comments on today’s post!

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My good friend and colleague, Mark Young, has provided us some incredible videos about the anatomy of the spine and why specific exercises like Crunches, Squats and Russian Twists may be more risky than others.

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The value of the information Mark’s videos provide us is priceless! – And, you get them here absolutely FREE!

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NOTE – the views displayed in the videos below do not necessarily coincide with the Performance U approach to Strength & Conditioning.

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I always pride myself on being a neutral, non-biased educator. So, in my next post, I will talk about the negative side of looking at the spine in the manner in which Mark provided above. You absolutely don’t want to miss it. So, stay tuned!

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These days, just about everyone from strength coaches to exercise enthusiasts are familiar with the concept of a dynamic warm-up. That said, simply because you are aware of a concept doesn’t mean that you actually understand how to properly apply it.

Speaking around the country as a strength coach and educator, I’ve observed that most folks (even fitness professionals) still lack the ability to design and utilize a comprehensive dynamic warm-up that is effective in improving strength, functional range of motion, and overall performance.

This article will change that and will provide you with the necessary tools to maximize performance in both training and competition by using the Performance U approach to dynamic warm up.

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Continue Reading…

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In Part 2 of his warm-up series, Nick Tumminello shows you exactly what you need to do to better prepare for your lower body workout days. These Lower Body Warm-up techniques are guaranteed to maximize strength, improve motor unit (muscle) recruitment, and help prevent injury.

This warm-up takes no more than ten minutes. If you are serious about improving your performance and breaking new PR’s, you’ll do well to listen to Nick Tumminello as he gives a lower body warm-up 101.

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Continue Reading…

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Get bigger legs when you can’t squat. Build muscle when you can’t even hold on to weights. Get leaner when cardio stops working. Nick T. shows you how.

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Continue Reading…

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