LOVE THIS STRETCH!

I really just wanted to share this bit of info with you guys because as it has helped me, I think it will benefit you as well. Aside from stealing hugs and kisses from my beautiful niece and hanging out with the fam, this has been one of my most exciting and most lucrative things to do lately.  My body has thanked me big time.

I have been getting in anywhere between two and four extra stretching/recovery/regeneration sessions in per week at home with a heavy band, a lacrosse ball, a pvc pipe and a sweet wooden floor that allows for above average gliding skills during the SMR (self-myofascial release).

I cannot believe how healthy my joints, muscles and body feels after the last 3 weeks of these extra rejuvenation session.

I am thinking of filming some of these home office/training lab feel good sessions so be on the look out for some training footage of some serious damage control and heavy duty foam rolling without the foam.

The fun part about these sessions at home lately is I have been able to spend some quality time without interruption on a specific muscles and get the lax ball in there and than follow that up with a static stretch for that particular muscle group.  Many times I get sidetracked at when doing certain exercises at the gym.  Usually when I am squatting, benching or deadlifting people tend to let me be however when I am lounging on a foam roller or lacrosse ball I can get sidetracked by messages, questions, etc. So doing this type of workout at home for me is ideal because it has allowed the peace and quiet I am looking for in this type of recovery workout.  Some may actually benefit by coming to the gym to do this type of workout because that will give them the most peace and quiet and if that’s so than get you butt in and STRETCH!

The other thing I think that has been really effective and helpful during these at home stretch sessions is the choice of music I have been listening to.  This is not to say that it has not been a mixture however I have been stretching and foam rolling to music that feels relaxing and soulful at the time I start my home workout.  Sometimes it’s heavy music, some days its reggae, but most always it is something in my collection of tunes that has given me some really good experiences over the years and I can feel in my soul on that day.  This type of music selection has helped tremendously in relaxing and healing some muscle issues that I have been having.  Music is key and I think if you try this home workout you will feel exactly like I do which is refreshed and this feeling is priceless for many of us with such busy, hectic lives.

Lastly I think by adding in these home recovery sessions I have been able to spend more quality time playing and rolling around with my baby boys Harley & Titan. It is pretty neat being able to roll around and stretch while the boys are licking my face, wrestling each other, bullying me around.  They have really enjoyed having me down on the floor where they are like one of them.

Here is just a quick of the top of my head list of the exercises I do during these at home recovery sessions:

• Lax Ball SMR on calves, glutes, ITBand, hip flexors, hamstrings at certain spots, bottom of feet and anywhere that hurts
• Leg Swings both forward/backward and side to side
• Green Band 2 Way Hamstring Stretch
• 90/90 Hip Stretch on Floor
• 3 position Hip Flexor Stretch with Quad Stretch
• Side Lying Rib Pulls
• REPEAT Lax Ball SMR on rhomboids, lower/upper traps, rotators, delts, triceps, anywhere that hurts
• Green Band Shoulder Dislocators
• Standing No Money w/ Band
• YTWL’s
• Green Band Traction Stretches on each chest, shoulder and lat.
  

  THIS REALLY HURTS!

I have also included the following exercises if I felt good and need a good sweat and workout:

• Band Pull Aparts
• Single Leg Bridges
• Passive & Active Leg Lowering
• Scapular Pushups
• Close grip Pushups
• TRX Y-Raises
• TRX Rows
• One Arm KB Row (with various elbow positions)
• KB Swings
• KB Windmills
• Turkish Get Ups
• 1/2 Turkish Get Ups
• All Types of Planks

So if you are feeling beat up and run down than back off some heavy sessions and add in some regeneration sessions and you will feel WAY BETTER!

If you are not sure what some or any of these exercises above are than just post a comment or shoot us an email letting us know and I will be sure to put some fresh educational videos up for you guys.

There are two strength coaches out there that talk about something that is called irradiation or radiant tension. Pavel Tsatsouline has been talking about irradiation for many years and the boys from the Diesel Crew, Jedd and Smitty have been the leading authority on grip strength for years.  I remember years ago first discovering them and watching there garage videos thinking these guys were nuts but they were on to something that is invaluable to anyone looking to get in great shape.  Your grip strength is a extremely important component to a solid program.  Jedd talks about radiant tension which in simple terms means utilizing your grip strength and musculature to create tension throughout your arm and into your shoulder making the entire area a stronger unit working as one.  While you are sitting there reading this do me a favor and squeeze your fist as hard as you can for 30 seconds.  When you do this you will feel your entire arm up into your shoulder get tense.  This tension is what can save your shoulder.

Many times when performing exercises we think about specific muscles however we do not think about using them as one unit to create a stronger unit of muscles.  When doing a military press we think of pressing with our shoulders and triceps yet we forget that we are or at least should be grounding our heels to the floor, contracting our glutes and core and flexing our lats to stabilize the weight at our start and finish position.  We should be thinking of using the body together as a unit and allowing muscles to help each other in achieving the lift.

When we take about creating tension in our grip we are creating tension in our entire arm and shoulder which in turn enhances strength of the shoulder.  Now we should always strive to have mobility in the shoulder joint however when performing exercises such as a overhead press or anything that has to do with the shoulder joint we must learn how to create tension and stabilize it to keep it safe and out of harms way.  The bottoms up kettlebell exercises below will do just that.

Below you will find some really basic exercises that you can turn into some invaluable tools to increase your grip strength, shoulder strength along with the exercises working the heck out of your core and teaching you how to engage your lat muscles during a overhead press.  This last one is really something that many don’t realize but is a tremendous tool to increase your overhead pressing strength.  If you learn how to engage your lat to pull the weight down from overhead you will find your strength skyrocket.  It is basically all about creating that tension throughout your body and learning how to make your muscles work like a unit of one.

Check out the video below and leave me a comment letting me know what you think……..if you have any questions pertaining to the exercises let me know.

Tonight I put together a nice workout for one of our group classes that consisted of only 2 sized kettlebells and it was a great workout. What you want to do is pick two different size bells for this workout and keep them by your side. You want to also have a interval timer like the gymboss.

Here is how it went down tonight:

Warm ups
Foam Roll
Standing KB Halo’s
Standing KB Around the Body
KB Figure 8′s between legs
50 KB Swings – 2 hands, one hands and alternating were allowed

Core
1a. Beginner KB Windmill x10 each
1b. Single Arm Farmers Walks x 50 yds each side
2a. Intermmediate KB Windmill x 10ea
2b. Single Arm Rack Position Walks x 50 yds each side
3a. Intermmediate KB Windmill x 10ea
3b. Single Arm Waiters Walks x 50 yds each side

*If you are not sure what each type of windmill is than check out this video I did on the various windmill progressions

Strength
1a. Single Arm KB Clean R/L
1b. Single Arm KB Military Press R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest followed by 1 round of a combo clean and press for the same time interval

2a. Single Leg KB Romanian Deadlift R/L
2b. Single Arm KB Row R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest

Conditioning
KB Complex
1. Single Arm Swing 5R/5L
2. Single Arm Snatch 5R/5L
3. Single Arm Squat & Press 5R/5L
* we did 2 rounds with 45 seconds rest in between each complex

Heavy Swing Tabata
1. Two Handed Swings with a Heavy Bell
* we did this for the traditional tabata time of 20 seconds of work with 10 seconds of rest for 8 rounds

This workout took us about 45 minutes to complete and was kick ass. If you have a couple of kettlebells at home give it a shot and let me know what you think. O yeah if you are unaware of any of the exercises listed above just let me know and I will do a video for them with some teaching tools.

Enjoy and thanks for reading

Here is how it went:

Question #1 – Can you give us a little idea of what this product is about?

Sure thing.  It’s call Show and Go: High Performance Training to Look, Feel and Move Better.  I hesitate to call this a book, as it’s more of a “resource.”  Plus, it’s completely online.

In addition to the main manual – which features some background on the program, how it works, how to interpret the exercise recommendations, plus some frequently asked questions – we have four separate 4-week programs for a total of 16 weeks of training.  Taking it a step further, we have a password protected online database of over 175 exercises videoed – basically, everything in the program.

The program themselves are already inserted into the exact training templates we use with our clients at Cressey Performance, so people can just print them out and record everything they do during each session.  There are 4x/week and 3x/week training options – and a 2x/week training options available as one of the bonuses (ideal for in-season athletes and endurance athletes).  Within each of the 3x/week and 4x/week programs, there are five different supplemental metabolic conditioning options from which people can choose to help individualize the program to their goals.  Each phase has a unique full mobility warm-up.

In the main manual, there is an entire chapter (and corresponding video library) on exercise modifications for those who have limited equipment access (e.g., no squat rack or cables) and those who may have mobility issues that prevent them from performing a specific exercise (e.g., squatting deep).

Question #2 - How is it different from the other training products out there now?

Most products are written with a specific market – trainers, females, fat loss, or something else – in mind.  In the marketing world, they tell you to not try to be everything to everyone.  Well, I’m not a good marketer – so I decided to make this resource extremely versatile and a good fit for a LOT of people.

The reason is that there are a lot of things in a comprehensive strength and conditioning program that everybody needs to utilize.  From the minutia to the big picture, I could go on all day: foam rolling, mobility warm-ups, single-leg training, more horizontal pulling, fluctuation of training stress, sufficient deloading periods, extra posterior chain work, a balance of open- and closed-chain upper body pressing, glute activation, rotator cuff strength – the list goes on and on.

So, I guess you can say that the #1 thing that is different about this product is that there are easy-to-apply modifications in it that make it a versatile resource that offers something for everyone.  From the 2x/3x/4x per week training options to the supplement conditioning options, there are ways to make it the right fit for YOU.

And, the guy who created it is also extremely good looking, charming, witty, and charismatic!

Question #3 – Will I get fast results with this program or is more for long-term gains?

You’ll see some excellent improvements in body composition and performance in the 16 weeks, no doubt.  However, I think a key benefit that will be overlooked is that you’ll learn a lot about programming along the way, pick up a ton of new exercises you can use for the long haul, and get an appreciation for how to “tinker” with things for different goals.

Question #4 – Is this only for advanced trainers?

It is certainly geared more toward those with some resistance training under their belt, but that’s not to say that a beginner wouldn’t be able to apply this with great success if he/she simply is conservative with weight selection and really focused on perfect technique.

Question #5 – Will this program work for improving athletic performance?

Absolutely!  One guarantee that I’ll make is that everyone – even those utilizing this for fat loss – will get stronger along the way, and that’s going to carry over to athletics for sure.  That said, the exercise selections definitely have an “athletic flavor” to them, and by selecting the appropriate supplemental conditioning option, you’ll get even more carryover to athletic performance.

Question #6 – What if I don’t know how to do the exercises?

It’s no problem at all.  As I mentioned earlier, every single exercise included in the programs are featured in an online video database.  And, one of our bonuses is a “Quick Reference Guide” – which allows you to link directly to each video (listed alphabetically) from your computer, iPhone, or Blackberry – even if you’re at the gym and need to check between sets.

Question #7 – Is this program for a male or female or can it be performed by both?

I’m proud to say that we put quite a few females through the program with some great results.  They got a ton stronger and dropped body fat in the process.

One interesting observation: several of these females commented specifically on how much better they got at chin-ups.  Some went from  being unable to do a single rep to doing several – so this might have been an accidental specialization!

Question #8 – Will I have to think much or read a lot to understand how to use this program?

No.  In fact, I call it a “resource” because it’s a lot more “meat and potatoes” than it is me writing.  I’ve written mainstream books that require you to entertain readers a fair amount – and I really didn’t want to dilute this product in any way.  So, everything you read will be directly applicable to the task at hand.

Question #9 – Do I need to have a full gym or can I use this program at home?

Thanks to our exercise modifications chapter and video database, you’ll be able to quickly and easily plug in substitutions to make this program happen in a home gym (assuming you have a barbell and some dumbbells).

Question #10 – Can this program be used for fat-loss, too and I can use it to gain muscle and burn fat at the same time?

You can certainly use it for fat loss – and accelerate your results with the right supplemental conditioning option and nutritional component.  In terms of gaining muscle and losing fat at the same time, it really depends on your experience level (beginners can do so easier) and how hard you’re willing to work in the gym and the kitchen!

Question #11 – Anything else we need to know about the program?

Yes; accompanying the product are some pretty sweet bonuses:

1. Five Fantastic Finishers, by Tony Gentilcore – Tony pulled together some crazy innovative add-ons for the end of training sessions to keep things interesting.

2. The Top Five Glute Exercises, by Bret Contreras – Bret offers some forward-thinking lower-body exercises in light of some detailed research he’s done.

3. Innovative Soft Tissue Strategies for Health and Performance, by Chris Howard – Chris is the massage therapist at Cressey Performance, and in this write-up (which is accompanied by several videos) he details some new strategies you can use for self-myofascial release (in addition to the foam rolling techniques I teach you in the main manual).

4. The Show and Go Quick Exercise Reference Guide, by Eric Cressey – As I noted, this is a collection of links that go directly to every exercise in the program so that people can quickly refer to it when they’re at the gym and using an iPhone or Blackberry to get an exercise technique refresher.

5. 2x/week Show and Go Training Programs, by Eric Cressey – This is available for all four phases, and these are perfect for in-season athletes and endurance athletes.

The product will be available for sale at midnight on Monday, September 20 at the introductory price of $77 – which is a big discount off of the price of $127 we’ll charge for it after the launch period ends on Friday the 24^th at midnight.  So, you’ll want to get in on the action sooner than later.

Thanks for having me, Mike!

His product goes on sale tuesday September 21st.  You can check it out HERE.

Squats

Warm up: bar x5, 135x5x2, 185×3
Briefs : 250×1, 340×1, 390 x1, 430 x1, 480×1
Suit Straps Down: 505×1
Straps Up: 535×1, 585×1
Rev Band: 635×1

My opener will be a little bit lighter in this meet than last to reserve myself for my 2nd and 3rd attempt.  Overall I felt good yesterday and am looking forward to the meet.

Deadlifts:

135x2x2, 225×1, 315×1, 365×1, 405×1, 455×1, 495×1, 545×1
Most of these are done with my suit on which is not too ganster just to get a feel for the suit.  This is usually my strongest lift so I am happy with this.

After wards I performed some back raises for reps and some standing ab work for reps.

Here a video of my last couple squats and deadlifts:

Click here to view the embedded video.

DE Bench - 95 x 3 x 6, 115 x 3 x 3

*this was perform with a mini band doubled around the bar and band peg.  I use 3 different grips when doing speed bench.  Close grip, thumb from smooth and pinky on the ring are my grips and I do a set of each then repeat.

Accessory Work

1a. DB Bench Press – 50×6,65×3, 75×17, 75x8x3

2a. Fat Grip Pullups – BW x 8,8,7,6

2b. DB Power Cleans – 20×15,15,12,12

3a. Band Pushdowns – Monster mini x 25 x 2

3b. Iso-Hold DB Curls – 15 x 12ea. x 2

Cardio - I walked the treadmill for 30 minutes at an incline of 8 and a speed of 3.3,  I really do this to keep myself loose and get some recovery work for my hamstrings.

Post your Workout in the Comments Below!

A typical lower body workout for us may look something like this:

1. Deadlift off 4 mats – work up to a 3RM
2. Sled Drags – Down & Back x 2 trips x 3 sets
3. GHR – 3-4 sets of 8-12
4. Back Extension -  3-4 sets of 8-12 reps
5. Hanging Leg Lifts – 3-4 sets of 8-12 reps

Please feel free to comment questions below!

Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.