.

.

An injury doesn’t have to cancel your workout! Use these exercises to work around sensitive spots and still make gains!

.

This article offers a Performance University guide to exercising through an injury by making these simple swaps.

.

One of the exercises demonstrated in my Men’s Health article is not performed in the video as I’d like to see it done. Perform the Anterior Reaching Lunge in the way demonstrated in the video below over the way demonstrated in the Men’s Health video.

.

.
.

Are there any injuries you’re currently trying to workout around? Did you find these exercises helpful? Post your comments!

.

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.

.

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.

.

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!

.

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

.

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.

.

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”

.

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!

.

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.

.

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

.

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!

.

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!

.

Coming Soon!

.

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.

.

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

.

.

.

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.

.

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

.

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

.

.
.

.
.

.
.

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!

.

.

.

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.

.

Continue Reading…

.

.

.

In this post, I’m going to provide with with an informative video that reveals a major missing piece to the core training spectrum. And, in the video, I show you a simple, very effective way to fill the gap and make your rotary / anti-roation core training more complete.

.

So, if you want to discover a quick and easy way to improve your core training and create workouts that are safer and more effective, watch the video below now!

.

.

.
.

I can honestly say that what I just taught you in the video above is one of the most important, yet often overlooked, aspects of an effective core training exercise program!

.

Post your comments and let us know some of your favorite, “go to” Rotary and/or Ant-Rotation exercises!

.

.

Regardless of what you call it, I think its a great exercise. But, like any other exercise, it can be performed safely and effectively or it can performed in a less optimal manner.
.
That said, I often see this exercise performed in manner that can be risky for you lower back.
.

Check out this video to see what I’m talking about and discover a smarter, more back freindly version of the exercise!

.

.

.
.

.

Now, As promised, in this post – its all about Practical training strategies!

.

I’m going to reveal my Top 5 Ways Guaranteed to alleviate and prevent muscle imbalances!

.

All the training strategies I’m getting ready to tell you about are simple to understand, easy to apply and can be used safely and effectively with athletes of all levels, in any setting from large group to one on one training.

.

So, if you want to create a workout that reduces current muscle imbalances, prevents injury and creates more symmetry and improves functional strength – apply these concepts below to every workout you do!

.

Coach Nick’s Top 5 Ways to Corrective and Prevent Muscle Imbalances!

.

#1. Use Uni-Lateral Exercises

.

Unilateral training has become the dominant style of ALL my lifting these days. Why? – because we all have one side that is stronger and more developed than the other! If I spend most of my time performing bilateral movements – I’m just reinforcing those existing imbalances. I may also be putting my athletes at an increased risk of injury!

.

Many folks would tell you that to progress the loaded squat – you start on two legs (bilateral), progress to a split stance, then to a single leg stance. I however disagree and do almost the opposite. I start everyone with either a loaded split stance or single leg stance long before I ever get them to do a loaded bilateral squat. Keep in mind Im talking about loaded squatting, not unloaded squatting. I use unloaded, bilateral squat patterns with everyone!

.

Although many folks seem to understand the importance of unilateral training. It seems that this concept is rarely applied to training the upper-body. So don’t forget about your 1 arm rows, 1 arm push ups, and one arm presses!

.

For more on the benefits of unilateral training check out my article here and Allis article here.

.

#2. Write Unbalanced Programs!

.

Put simply, when it comes to designing a workout program – Unbalanced bodies need Unbalanced workout Programs!

.

So, if you are a strong bencher but have no muscle mass in the middle of your back – Do more pulls than pushes!

or,

If you naturally have a thick torso but skinny legs – spend more time lifting your legs!

.

This stuff is really not rocket science but folks just aren’t doing it!

.

#3. Practice Balanced Training Methods

.

Yes, I know this is opposite of what I just said above! The fact is, once you trained properly to alleviate your imbalances, you need to maintain your current level of balance. This can only be done by designing a well balanced program.

.

Plus, if you are a coach or trainer looking to preventing muscle imbalances from happening at all, practicing well balanced program design methods will do just that.

.

A well balanced program consists of  doing a 1:1 ratio of everything – For every pull there is a push. For every flexion there is an extension. Everything done of the right is also done with the left. I think you get the idea.

.

#4. Start with the Weak Side

.

If you have an obvious weak side or Non-dominat side – I recommend always starting your sets on that side.

.

Why? – well, what if on your strong side, you could perform 20 reps with a given weight. But, your weak side can only perform 15 reps with that same weight. By starting with your weak side, you set a rep # standard for what you want the strong side to do as well. In other words, if the weak side can only do 15 reps. You would only do 15 reps on your strong side as well.

.

This strategy will have two positive effects- 1.) it will save the strong side from possible overuse injury and prevent it from getting too strong relative to the other side – 2.) force the weak side to get stronger and catch up to the strong side.

.

Lastly, it always takes more energy and CNS demand to do things on your non-dominant side. So, it’s always a good idea to start each set using your weaker side because you are fresher and able to devote more energy and effort. This will lead to faster and larger gains in strength and performance on that weak side.

.

#5. Control the Force You Can Create!

.

This is really a call for the use of mostly standing, free weight based, functionally integrated exercises. This way, you develop and improve the optimal stability required to control your body while improving strength to move your body.

.

Put simply, many folks out there in the weight room are strong. But, only in the gym!

.

The problem is they cannot control the force the can create. So, they can only generate maximal force in which a bench or machine can control it for them. All they have to do is move the load.

.

Think about a guy who can bench a ton or weight. But, when he does push ups, his low back and head sags down toward the floor. This shows that although his upper body can produce tremendous force, his torso cannot control (stabilize) the pull of gravity. This means that his torso (core) cannot control all the fore his upper-body can create. My fiends, this is a huge imbalance that can only lead to dysfunction and injury!

.

So, do you stability work and spend most of you time in the gym Not sitting or lying down on a bench!

.

There you have it!

My top 5 ways to correct and prevent muscle imbalances.

.

I’d love to hear your ideas and thoughts so post your comments below!

-

-

.

No, I don’t think its a bad exercise and still use it. I just use far less often than I once did. I will get into the specifics as to why I have changed my mind on squatting in a future post.

.

That said, its nice to know that other, well respected coaches feel that same way as I do.

.

Coach Mike Boyle, just released a video called “Death of Squatting”.

.

Go here to watch this eye opening video.

.

It just goes to show that regardless of your experience and knowledge, there is always time to rethink what you think you know and try to make your training safer and more effective.

.

And, that exactly what Mike Boyle is talking about in this video.

.

Go here to watch this video now!… It just may change your entire view of squatting forever!

.

.

-

This article is a must read for anyone suffering from pain, injury or limitation related to their knees.

-

It’s also a must read for all Strength Coaches and Personal Trainers who work with injured clients and athletes.

-

Discover how to develop bigger, stronger, faster and leaner legs here…

-

-

My endless pursuit of education has had me traveling back and forth for weeks now. Today is no exception because in a few hours I’m leaving for New York to attend a Mark Comerford workshop about the Shoulder.

Comerford is one of my go to resources for technical education these days. He always manages to deliver the latest and best information on training and rehabilitation. 

 I’m sure this time around will be no different.

I plan on returning with lots of new ideas and concepts to share with you here on future posts.

In todays post, I’m continuing on with the Joint friendly training theme.

The exercise featured in the video below is called the Angled Press.  It’s a great way to build a bigger, stronger chest and shoulders even if you have shoulder issues.

-

-

_