This is Part 3 of the 1st Annual Cressey Performance Fall Seminar featuring the final two strong presentations of the day from Greg “Greg Trainer” Robins and Tony “Some people confuse me for Bane” Gentilcore…
Greg Robins, NASM-CPT, RKC, CSCS- How Strong Does An Athlete Need To Be?
Greg hit the ground running as the newest strength coach at CP this past summer, and has not looked back since. A elite powerlifter, former catcher, and diesel individual, he inspires many athletes at CP and on the web through his blog, www.gregtrainer.com. His talk clarified the various qualities of strength- maximum, absolute, relative, acceleration, deceration, speed- and offered some suggestions on how to optimally train athletes to minimize their “strength deficit.” He also spoke in detail of the various phases of lifting and what each may demonstrate to a coach about possible areas of focus for training an individual.
Strength Terms to know
- strength– “the ability of a given muscle or group of muscles to generate muscular force under specific conditions” *
- absolute strength– “the greatest force which can be produced by a given muscle group under involuntary muscle stimulation, for example, electrical stimulation of the nerves supplying the muscles or recruitment of a powerful stretch reflex by sudden loading” *
- maximal strength- “ability of a particular group of muscles to produce a maximal voluntary contraction in response to optimal motivation against an external load” *
- relative strength- “maximum strength an athlete can produce in relation to their body weight” *
- strength deficit= absolute strength – maximal strength
*definitions from Mel Siff
Force versus Time
Greg also discussed how these strength terms apply to the force versus time graph. An astute coach can recognize, by observing an athlete during a lift, where their weaknesses might lie on this spectrum.
- interesting concept to keep in mind when programming for an athlete
- important to keep in mind where they are in their season and off-season because programming should be specific to the time of the year for optimal performance
We wrote about the concept back last November here as we explained our off-season training at CP.
Here is a great video by Eric Cressey, which reviews this concept better than we can explain in writing here:
Training Strength Fitness
- important to consider how all the areas of training are inter-related
- strength, speed, skill, mobility/flexibility, endurance
- keep all of these facets into consideration when programming
And last but certainly not least,
Tony Gentilcore, CSCS, CPT- Deep Squats: Are They Worth It?
Bringing it all home with a great presentation, Tony, the co-founder of Cressey Performance, needs no introduction because most of you I’m sure already know him. In fact, the pure power of his presentation conjured up all kinds of heavy winds and rain all up and down the eastern seaboard.
Is squatting “bad” or “unsafe”?
- it depends but generally speaking, the knee can protect itself very well
- ACL/MCL/PCL/LCL work together to keep us together!
- study on petellafemoral joint (Salem and Powers, Clin Biomech, 2001; 16)
- no difference at 70,90, 110 degress of knee flexion with regards to patellofemoral joint reaction forces and joint stress
- need to ASSESS individually to determine if an individual can safely squat
“You should just stop your whining and squat deep! Yes, deep! Like ass to grass otherwise you are a pussy.”-The famous Powerlifting Robot , as featured in the video below
- often times, individuals have issues with their squat pattern because of issues in the ankles
- lacking dorsiflexion will destroy the ability to squat
- exercises to gain mobility at ankle: knee break, wall ankle mobs, multi-planar mobs, rocking ankle mobs
Groove proper patterns
- HIP HINGE!!!
- use hip hinge drills, dowel drills, KB swings to teach proper patterns!
Femoral Acetabular Impingement
- need to be aware of FAI
- may limit an individuals ability to safely squat but if they can’t squat there are plenty of ways to get and stay strong!
- single leg work, deadlifts
warning: this video features some rather colorful language- not recommended for the faint of heart
“There is simply no other exercise and certainly no machine that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
-The Powerlifting Robot
We at ShowMeStrength would like to thank the Cressey Performance Staff and Presenters for the invitation to attend along with all of the other attendees, from whom we continue to learn with and from!