The NEW Website is ready to rock!

All right everyone, I've been hyping it up for a while now, and the time has finally come!

I'll no longer be posting blogs on this site, so please make sure to change your RSS feeds accordingly!

Check it out HERE

Stay strong
MR

Coming Events and Randomness

This is going to be a collective effort today - some updates and some randomness to boot. I hope you enjoy it!

- Did you know if you Google the word "Random" the pic to the right comes up on the front page? I thought it was fitting, given the holiday season....

- Still need NSCA CEU's? All Robertson Training Systems products are approved for CEU's, and if you use the discount code "NSCA" you get an additional 10% off your order!

- Speaking of the NSCA, I actually took care of my recertification last night, and it was surprisingly easy. Kudos to the NSCA for getting something right!

- We still have openings for our January 24th KB seminar with Brett Jones at I-FAST. We'll be covering the basic lifts such as swings, snatches, windmills, Turkish get-ups, etc. Cost is $175 and the seminar will run from 10 am - 5 pm. If you're interested in attending shoot me an e-mail at indyfast@gmail.com.

- I hate my laptop. It randomly turns caps lock on and won't turn it off. The only way to correct this is to open a new file and just randomly hit buttons until it stops. Other times, I'll actually hit the ultra-sensitive directional pad while typing and sponataneously erase all of what I just wrote. It's a month or two away from enduring the 5 foot drop test.

- Did I mention I can't wait until the new site is up?!?!?!?! We're in the process of migrating it now, and my web guru extraordinaire Jason Lengstorf is doing all kinds of fancy computer things to make it work. I'm glad I hired this one out!

- Last but not least, I'm doing an interview with Leigh Peele for her site next Monday. Stay tuned for details and I'll shoot you a link when it's done. And BTW, Leigh Rocks.

Have a great weekend!

MR

Products I Like: Combat Core

I was going to write a whiny, half-assed post today because, well, that's the kind of mood I'm in.

Two words for that: Weak sauce.

Instead, I'd like to chat a little bit about the low back and core training. In lieu of my upcoming projects and seminars, I've really been digging deep on low back information. I mean, who else in their right mind curls up for bed at night reading text books? Okay, other than Eric Cressey?

The answer - me. Yes, I'm a geek. Sue me.

I could go on and on about the biomechanics of the lumbar spine - I'm not as geeky about backs as I am about knees, but it's getting close. The scary thing is that the more I read, and the more I think I understand, the stronger my resolve is to get people healhy. I don't care what anyone says, I still think repetitive flexion and rotation of the lumbar spine is not only bad, but a pretty sure-fire way to get injured. But that's a post for another day.

Regardless, while going over all these materials, I remembered what a great resource Smitty's Combat Core training really is. Smitty takes all the basic principles that should be adhered to with core training, and finds about a million and one cool ways to do it. In all reality, Smitty has more creativity in the nail bed of his pinky finger than I do in my entire body.

If you want to kick your core training up a notch, definitely pick up a copy of Combat Core. I promise you won't be disappointed!

Stay strong

MR

I-FAST featured on Fox 59 Morning News

Well it was a day later than expected, but here's a link to our fitness segment on Fox 59.

http://www.fox59.com/pages/fitness_works

In this segment we wanted to show the viewers that there are tons of ways to have "metabolic" workouts without stepping on a treadmill or recumbent bike. I was a little disappointed in my pulling technique on the keg cleans, but then again I wasn't really expecting to do it in a full winter coat either! Let me be the first to tell you, it was NOT warm yesterday when we were filming.... ;)

Stay strong
MR

Sport-specific training for kids?

(Originally published at www.IFASTOnline.com)

I love the term "sport-specific." Not because it's a hot buzz word, but because it's so overused nowadays. It seems as though if you aren't talking about sport-specific programming, sport-specific exercises, etc., you obviously don't know what you're talking about.

The key with sport-specificity, however, is the context within which you're applying it. Especially with younger athletes, the goal should be to have some sport-specificity to the programming (deceleration work for team sports, scap/rotator cuff stabilization for overhead athletes, etc.), but not a ridiculous amount. After all, a 14 year-old athlete may be awesome at baseball, but his long-term potential is seriously compromised by letting him play the same sport year round. Wouldn't he learn more sports and motor skills by also playing basketball in the winter? Or soccer in the fall? The goal should be to develop a broad athletic base that can be built upon in the future.

Beyond the physical advantages to playing multiple sports, there are mental advantages as well. Firstly, you learn to adapt to situations in which you are uncomfortable. If you aren't as great physically at soccer, you learn other ways to be competitive. Maybe you get better technically or tactically in your sport. The bottom line is you learn how to adapt.

Secondly, you don't run the same risk of burnout. How many great young athletes have you heard of that quit early because they were burned out? I'm all for teaching our kids lessons like competition, teamwork, camraderie, etc., but we have to draw the line at some point and allow them to have fun.

Quite simply, sport-specificity is great, but it's not the be-all, end-all of training. At I-FAST, especially with our younger athletes, our goal is to build ATHLETES first and foremost. The more athletic they are, the more potential they have to succeed in any sport in the future.

Stay strong
MR

Flu-ridden Friday

Sorry for the slow blog menu this week, but there have been better weeks for Team Robertson. I've had the flu off and on for the entire week, with Thursday being an amazing day where I spent an astounding 19/24 hours in my own bed! Even by my own standards, that's impressive.

With that being said, let's have a few quick hit thoughts for the blog and call it a weekend, okay?

- Tuesday night my wife had to work late, so I got to refamiliarize myself with one of the greatest movies of all-time: Conan the Barbarian. I mean does it get any better than bloodshed, mayhem, and Arnold all in one movie? I don't even consider myself an "arms" guy, but Arnold was one proportional, well-built mofo.

- On Monday our gym will be featured on the fitness segment of Fox 59's newscast. Obviously, this is pretty cool! We'll mostly be discussing the gym and the non-traditional cardio workouts we use (Prowler, dragging sleds, kettlebells, med balls, etc.)

- I plan on doing absolutely nothing this weekend, just in case you cared ;)

I told you it was quick hit today - we'll be back in action next week with some serious content. Have a great weekend!

MR

Random thoughts - 12/9

I can't muster up a solid performance today, so here are my random thoughts for the week.

- Everyone knows I'm a huge football fan. One of my favorite players (even though he's not a Colt) is Marion Barber of the Dallas Cowboys. If you like hard-hitting, smash-mouth football, you have to like MB3. As many have noted, the guy "runs angry."

However, has Jerry Jones lost his mind? He recently called out Barber for - wait for it - for being soft because he couldn't play with a dislocated toe and calf injury!

Now maybe it's just me, but it seems as though the ability to plant, cut and run effectively might be important for a running back in the NFL. And it also seems to me that your foot and calf are kind of important for all of these. Call me crazy, but this is one guy on the team I wouldn't want to call out in that regard.

- NSCA CEU time is rolling around again, and we offer CEU's for all of our products. Be sure to check out our products page if you need last minute CEU's for this 2008 reporting period!

- The web update is getting closer every day, and I really think you're going to enjoy the look and feel of the new site. You'll obviously have all the same great content, but we've incorporated some much needed functional changes so that you'll never have to go randomly clicking for articles/posts again!

- I'm officially out of my fantasy football league as of this past weekend. Without Barber, and Clinton Portis playing poorly, I really didn't have a shot. All well, maybe next year!

Stay strong

MR

Great blogs from others...

I'm kind of a 'net-head, so I love reading people's blogs. I generally take 10-15 minutes every day to follow my favorites, and I've compiled a few that are quite good.

Here are some great blog posts that I've read in the past week or two. I hope you enjoy them!

Take Action - Alwyn Cosgrove

This is one of my personal favorites. AC always has insightful commentary, but I really liked this one because it inspires people to take action. It also reminds me of the saying, "Ready, Fire, Aim" - basically, get started immediately and work out the details later. Good stuff.

Empty Your Cup - Nate Green and Craig Weller

Nate is a great writer, and in this edition Craig Weller talks about the process of learning. Basically, get around really smart people and open up your mind. The story that he tells is great as well.

Sex, Lies and Photoshop - Jonathan Fass

Sure, those LA types look great - but what's their secret? We all hear about people being Photoshopped, but this really sheds some light on how easily it's done. A must-see, especially if you work with female clients.

Stay strong
MR

Bench Press Updates....

As always, I like to start these posts off with a little inspiration. Pictured to the left is my good friend and former Ball State University powerlifter Matt Wenning. I'm assuming this pic is from ~2002 or 2003. At the time, Matt was benching in high 400's, maybe low 500's. I got word (via the latest PLUSA) that he recently benched 815! Matt is an inspiration to a lot of people and I wish him the best going forward.

After last week's post I figured I better keep everyone in the loop with my bench press training. Don't expect anything too huge, yet; my goal is simply to get healthy and back in the groove, then start pushing my numbers from here. Last night I trained later in the evening, which generally leads to sub-par training sessions. I'd love to train in the morning all the time, but lack of training partners and other commitments sometimes get in the way.

Regardless, I kicked off the session with some serious soft-tissue work using the Starr tool. If you have soft-tissue adhesions/scar tissue, you need to get your hands on one of these things. They rock! After about 5 minutes my pec was feeling better than it had in quite some time. I warmed up using the I/O drills, and then began the benching.

Again, keep in mind that the weights are not huge. Like I said, the goals are:

- No pain

- Clean, crisp reps

- Develop connective tissue strength

Luckily my boy Justin was in last night, and I've also made another promise to myself that I am going to get a hand-off for everything 135 and over. Can I lift it off myself? Sure. But when I do, I compromise my stability and I can't get my right scapula back into place. Lack of scapular stability = shoulder/pec problems.

I started with 185 for 8, and that felt pretty good. I honestly would've been happy to stay there, but with some goading I moved up to 195. Again, nice and smooth. I went up to 205 for my last set and the final rep was a struggle, but still clean.

Honestly, the biggest difference between tonight and other training sessions was the soft-tissue work before hand and the lift-offs.

All in all, this was a good session. Now the key is to string together a couple of weeks like this, and then eventually a couple of months. Only time will tell, but this was exactly what my body and mind needed.

Have a great weekend!

Stay strong

MR

BTW, if you like my bench chronicles, let me know as I've considered doing this with my squat as well. It's more jacked up d/t surgery and the ensuing compensations, but I really have no idea if people want to hear me ramble on about my own lifting week in and week out.

Old School Article of the Week

In this week's edition, we return to some simple yet effective ways to get more out of your workouts. Whether you're a strongman, powerlifter, Olympic lifter, or just someone who likes to lift heavy things for fun, you should be able to pull a nugget or two out of here.

6 Keys to Killer Workouts

Enjoy!

Stay strong

MR

Q&A: Lunging properly

Mike -

I have a problem when I lunge. Too often, my toes want to turn out - why does this happen?

Thanks!

First off, thanks for the question. I actually got a very similar question from one of my online clients, so I figured I'd address it here in the blog.

We know the gluteals (and in particular posterior glute medius) is often weak; this is really important when we are discussing frontal/transverse plane movements. Essentially, if your posterior glute medius isn't up to the task, you'll see an increase in adduction/internal rotation of the femur in single-leg exercises. In non-geek speak, your knee caves in.

To help improve your balance/stability, your body looks further down the kinetic chain. One of the primary lines of defense is to turn your toes/foot out, giving you a wider base of support. So while you'd think the issue was the foot, it's typically more of a hip problem.

If this is the issue you're suffering from, I'd incorporate either some x-band walks or band resisted clams into your program. These can be performed pre-workout, or even better still, immediately prior to the affected exercise. This will engage/facilitate the appropriate musculature in a lower level setting, and help it re-groove it's appropriate role in a motor integrated setting as well.

(Video clips can be found on my website if you are unfamiliar with the above exercises.)

Good luck and good training!

Stay strong

MR