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My Biggest Mistakes as a Strength and Conditioning Coach

https://www.elitefts.com/education/feed - Fri, 09/13/2019 - 10:00
These are just a few of my mistakes, and I've made many more than the ones listed here. Remember, mistakes are just lessons, so if you haven’t made any mistakes, you haven’t learned any lessons.
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Safety Squat Yoke Bar: Training Application

http://www.tonygentilcore.com/feed/ - Fri, 09/13/2019 - 09:43

This is a Tony Gentilcore & Matthew Ibrahim collaborative post.

Or, as I like to call it: A Gentilhim (or Ibracore?) production.

The Safety Squat Yoke Bar (also referred to as “SSB”) is a popular speciality bar that’s most often affiliated with collegiate strength & conditioning facilities, powerlifting gyms, or gyms that are a bit more “serious.”1

However, the Safety Squat bar has grown in popularity in recent years and it’s popping up in more commercial and boutique style gyms as well.

This is great because Matt and I both feel the Yoke Bar is a valuable piece of equipment, one that should be in every gym, with a variety of training applications.

Read on to see what they are.

Copyright: 60dudek / 123RF Stock Photo

Safety Squat Yoke Bar in Your Face, Son

Before I proceed it would make sense to show you a picture of the bar so you know what we’re talking about.

Advantages

1. The SSB is a more “shoulder friendly” way of squatting. Because you grab the bar by the handles which, when the bar is on your back, are located below your shoulders and a smidge in front of the body, it doesn’t require as aggressive of a set-up as a traditional back squat.

Traditional Back Squat (Straight Bar) = Shoulders maximally abducted and external rotated. Many lifters don’t have access to this range of motion and as a result their shoulders are like…

 

SSB/Yoke Squat = Not the above.

2. The SSB is more of a “hybrid” squat. As Matt notes:

Since the SSB has a longer bar camber from side to side (as opposed to a traditional barbell) plus a unique loading position for weight plates, it offers the lifter a fine balance between what they would expect from a barbell back squat and from a barbell front squat.

3. The SSB “fixes” your squat. Mirroring what Matt mentioned above, because of how the bar is designed, you have to fight like hell to stay upright (which, not coincidentally, makes it a great option to strengthen the upper back AND help work on thoracic extension; two things most people need more of).

As you get stronger with the SSB/Yoke Bar it’ll make things infinitely easier to stay upright if or when you revert back  to a straight bar.

4. The SSB = 110 Power Boost in World of Warcraft (but only with a +1 Shield and Infinity Cloak).

Nerd.

5. The SSB helps with depth. Because the bar is situated higher up on the back it promotes more of a “squat down” pattern rather that “squat back.”

This, in turn, will often help a lot of people squat deeper (if that’s something they’re interested in).

Here’s an SSB Squat in action.

 

The SSB Squat exercise is quite common and frequently used.

We wanted to delve a bit deeper to provide several other lower body training exercises you could perform with the SSB that you may not be using already in your overall strength and conditioning program.

1. SSB Hatfield RFE Split Squat (Matt)

Description: This exercise targets lower body strength and power, primarily in the quadriceps, hamstrings and glutes.

The trunk stability challenge here is the real deal as well, since you’re holding on to each side of the squat rack with your hands while the SSB rests on your shoulders. Be sure to press the entire surface of the working foot down through the ground as you power up from the bottom position to the top during each rep.

I’m a monster fan of this exercise due to the strength and power development components.

 

2. SSB Reverse Lunge (Tony)

Description: This was a staple exercise we utilized when I was coaching at Cressey Sports Performance due to it’s shoulder friendliness in addition to the fact we could be more aggressive with loading compared to dumbbells (grip becomes  less of a limiting factor).

As with any single leg exercise there’s also a hefty balance and coordination component as well. I prefer a bit of a forward lean when executing this exercise as it places less stress on the lower back and also allows for more emphasis to be placed on the hips.

 

3. SSB 1-Leg RDL (Matt)

Description: This exercise targets lower body strength, primarily in the posterior chain muscle group (hamstrings and glutes). As the SSB rests on your shoulders, be sure to hold the handle grips tight with each hand to ensure trunk stability.

It’s important to also mention the relevance of keeping a neutral-ish spine as you descend down into the bottom position due to the orientation of the load on your shoulders. I like this exercise due to the single leg strength and stability demand it poses to the athlete.

 

4. SSB Front Squat (Tony)

Description: This is a variation I first witnessed my man Jim Smith – of Diesel Strength – recommend a few years. ago.  I won’t go into the weeds on the benefits of a front squat

– you can read more HERE – but what I will say is that this variation is a wonderful way to counterpoint any client/athlete who insists that barbell front squats are too uncomfortable for him or her to perform,

I get it.

They suck.

They’re uncomfortable.

I don’t care, do this instead.

 

5. SSB Good Morning (Matt)

Description: Talking about posterior chain development without mentioning the Good Morning exercise is like eating eggs without the bacon; you just don’t do it.

The Barbell Good Morning has been a staple training tool for years when attempting to develop the glutes and hamstrings of the posterior chain muscle group. The SSB offers a slightly anterior loaded position when compared to the traditional barbell loaded version, which forces you to hinge your hips back even more than usual. I enjoy using this exercise as a way to really “feel” the hamstrings under load.

 

6. SSB Pin Squat (Tony)

Description: I loooooooooove2 this variation as an accessory movement to the deadlift.

The key is to try to approximate the pin height to one’s hips height so that it “matches” their deadlift setup. In other words: the starting position of the Pin Squat should mirror their deadlift setup.

Factor in the increased demand to maintain an upright torso (t-spine extension) and your entire posterior chain is going to be challenged with this exercise.

The post Safety Squat Yoke Bar: Training Application appeared first on Tony Gentilcore.

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10 Quotes and Mindset Tips to Help You Level Up in Life

With the recent launch of my Complete Coach Certification, traveling to Seattle to speak at Joel Jamieson’s Bioforce Certified Conditioning Coach seminar, and fostering a new doggie, time has been limited to say the least!

However, even though I didn’t link up with an industry insider this week, I think there’s a ton of great information and thoughts that you can take away from this show!

I often get asked questions about how I operate, what my mindset is like, etc.

And so in this show, I’m going to give you 10 tips and mindset ideas that I try to apply to my life on a regular basis.

It’s a little bit different than my standard shows, but one I hope you’ll enjoy nonetheless!

 

Show Outline

Here’s a bullet point list of the quotes and mindset tips, but make sure to listen to the full show to see how I use and apply them!

  1. All In, All Day, Every Day – MR
  2. Be Where Your Feet Are – Ryan Horn
  3. 1% Better Today – MR
  4. Take your work seriously, but don’t take yourself seriously – MR
  5. Control the Controllables – Chuck Pagano
  6. The concept of Extreme Ownership – Jocko Wilinick
  7. “You miss 100% of the shots you don’t take” – Wayne Gretzky
  8. “The way to get started is to start talking and start doing.” – Walt Disney
  9. “Jealousy is just love and hate at the same time” – Drake
  10. “You will face many defeats in life – but never let yourself be defeated.” Maya Angelou

The post 10 Quotes and Mindset Tips to Help You Level Up in Life appeared first on Robertson Training Systems.

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Joint Angles For The Olympic Lifts?

Marko Asks: I have a question that bothers me for a couple of weeks now:  Some coaches like to prescribe numbers for the angle in the first pull.  Like 40 degree back angle from the floor until above the knee in the  clean. Do you think that's useful? If so, what angles do you like to  see? How does this approach take body types into account?
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Here’s what’s possible with the Precision Nutrition Level 1 Certification.

http://www.precisionnutrition.com/feed - Thu, 09/12/2019 - 23:01

Recent clients explain how they transformed their eating habits, their bodies, their health, and their lives with help from a Precision Nutrition Certified coach.

The post Here’s what’s possible with the Precision Nutrition Level 1 Certification. appeared first on Precision Nutrition.

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Improve Your Recovery with These 5 Things

https://www.elitefts.com/education/feed - Thu, 09/12/2019 - 11:35
If it is not important to incorporate recovery modalities, why on earth am I doing an article on my top five ways to improve recovery? Because they don't work, but these 5 simple things you can dial in and focus on will work.
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Chad vs. The World: An Old Soul

https://www.elitefts.com/education/feed - Thu, 09/12/2019 - 11:33
I'm a little behind for writing about my thoughts on Westside Vs. The World, but I have a lot of thoughts to add. Better late than never, right? Maybe I'm too old for this social media stuff, but I'm not too old to write about my powerlifting exploits.
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The JuggLife | Scheduling Jiu Jitsu and Strength Training w/ Corey Beasley

http://www.jtsstrength.com/feed/ - Thu, 09/12/2019 - 07:53

Figuring out how to schedule strength training around your jiu jitsu training is one of the most prevalent problems facing athletes who are trying to do both. Chad Wesley Smith is joined by Corey Beasley of Fight Camp Conditioning to discuss some important considerations for organizing your training.

The post The JuggLife | Scheduling Jiu Jitsu and Strength Training w/ Corey Beasley appeared first on Juggernaut Training Systems.

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30 Days of Shoulders: Days 21-30

http://www.tonygentilcore.com/feed/ - Thu, 09/12/2019 - 07:26

Copyright: pjphotography / 123RF Stock Photo

30 Days of Shoulders: Days 21-30

The third and final installment of my “30 Days of Shoulders” series went live today over at T-Nation.com. All three parts cover everything from shoulder assessment and tips on shoulder friendly pressing t0 how to improve shoulder health and performance.

Collectively it’ll make all your hopes and dreams come true.

Check it out —-> HERE

The post 30 Days of Shoulders: Days 21-30 appeared first on Tony Gentilcore.

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Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research (Episode 17)

http://www.strengtheory.com/feed - Thu, 09/12/2019 - 05:00

Remember: We have a NEW process for submitting questions! If you want your questions answered on a future episode, submit them using the following link:

tiny.cc/sbsqa

Time Stamps:

0:00:48 Results are IN for the Stronger By Science Lasagna Cook-Off

0:04:56 When bulking, what are the pros and cons of utilizing a rapid rate of weight gain? Studies discussed:

https://www.ncbi.nlm.nih.gov/pubmed/31247944
https://www.ncbi.nlm.nih.gov/pubmed/31482093

0:25:01 In terms of hypertrophy, how do routines with sets of 20-30 repetitions differ in comparison to a similar volume of sets in the 8-12 rep range?

0:35:23 How can we improve sleep to help training?

Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/31288293

0:47:03 If soreness isn’t a good indicator of gains, how do you know how hard to train?

0:51:14 What are the best ways to do concurrent training (i.e., combining cardio with resistance training)?

Study discussed:
https://www.ncbi.nlm.nih.gov/pubmed/30355976

1:09:00 What effects can active release therapy, acupuncture, massages, stretching have on training?

1:20:35 How do you reconcile value for research, with the likelihood that there’s some degree of really bad research out there, and that many people can’t tell the difference between good and bad research?

The post Q&A: Dreamer Bulks, Concurrent Training, Recovery Modalities, and Valuing Research (Episode 17) appeared first on Stronger by Science.

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Strength and Conditioning Stuff You Should Read: 9/12/19

https://ericcressey.com/blog - Thu, 09/12/2019 - 04:18

I hope you’re hadving a great week. Here’s a little recommended reading and listening to keep it rolling.

Complete Coach Certification – Mike Robertson launched this excellent continuing education resource for trainers last week. I just finished working my way through it and it was outstanding.

Models of Skills are Important – Lee Taft interviewed Dan Pfaff for this podcast, and it was absolutely outstanding.

Shoulder Assessment and Treatment with Eric Cressey – Speaking of podcasts, I was a guest on the Squat University Podcast recently. I talked a lot of shoulders with the host, physical therapist Aaron Horschig.

An Alternate Approach to Summer Ball: The Rise of Private Facility Training – This article from Aaron Fitt at D1Baseball.com highlights how many athletes are taking non-traditional approaches to summer development for baseball. Aaron shadowed a training session with Duke pitcher Bryce Jarvis at Cressey Sports Performance.

Top Tweet of the Week

#Phillies 1B Logan Morrison discussing how he identifies when guys are tipping pitches. Hear the entire interview on the latest CSP Elite Baseball Development Podcast: https://t.co/XlNPCBfdTk pic.twitter.com/KywvUWEIyS

— Eric Cressey (@EricCressey) August 31, 2019

Top Instagram Post of the Week

        View this post on Instagram                  

The overhead view in a pitching delivery can enable you to see certain things that can’t be appreciated from other perspectives. Foremost among these is the ability to differentiate between thoracic rotation (upper back motion) and horizontal abduction (shoulder motion).

Fun Games for Athletes – Erica Suter

http://iyca.org/feed/ - Wed, 09/11/2019 - 17:27

Using fun games for athletes is a big part of the IYCA training philosophy, but many coaches simply don’t have enough games or fresh ideas in their repertoire to keep things interesting.fun games for athletes

“Left foot here!”
“Decelerate!”
“Sprint!”
“Dribble!”
“Faster!”
“Accelerate!”
“Be aggressive!”

Ever watched a youth sports practice and heard the coach instruct so much that it sounded like an ongoing commentary?

Nowadays, over-coaching runs rampant and is killing the fun, creative, and competitive nature of our youth. As much as coaches think they have every ounce of control over their players and are making them better from the flood of cues, they aren’t.

And chances are, if you’ve run an agility session, set up a swarm of zig-zag cones, and barked at kids on how to cut faster, their response was deflated and their movements were inefficient. Or maybe you’ve run a conditioning session, set up full-field suicides, or made them jog the good-old-lap around the field. Did you seem them run with excitement and full speed? My guess is ‘no.’

fun games for young athletesOn the other hand, if you had a session with fun games for athletes, like a game of tag, set up no limitations, and gave minimal coaching cues, their response was amped-up and their agility was faster than you could say undulating periodization. Not only that, but they were elated in their response and had unlimited energy to run around.

Less instruction. Less cues. Less screaming. Less rules. Less limitations.

Aiming to control every move, turn, and action of our youth athletes becomes counter-productive to building their creativity, improving their problem solving, and developing their basic motor skills in an exploratory fashion.

To that end, kids are so malleable – from their bodies to their brains – they crave novelty and the idea of simply “figuring it out.”

Allowing kids to play and enjoy a game at practice fills their souls with exuberance and life, while helping them improve balance, coordination, stability, agility, strength, conditioning and so much more.

Here are several ways to train various athletic skills using fun games for athletes:

1. Chase Races 

Let’s talk about training maximal speed.  Yes, let’s.

What kills me about self-proclaimed youth speed trainers, is they are getting technical just to get technical.

They have kids line up in a sprinter’s start, or perform A skips, or tap their feet through a ladder, or perform a monotony of wall acceleration drills. For the full hour session!

To avoid the mundane nature of drill sergeant sessions, I have an idea: to get kids faster, how about having them race?

Because no amount of barking “pump your arms!” or “drive your knees!” will suffice. What’s beautiful is, when you have them face an opponent, you bet their form cleans up and they’re going as hard as they can.

Race. I urge you.

I’d go as far as to say to vary the starts, or the stimuli that initiates the drill, whether this is auditory or visual or even touch.

Another nice tip is to give the leader a start from a disadvantage so they have to hustle to not get chased down, and the “chaser” has to work extra hard to catch them. This also eliminates boredom, and adds some spontaneity.

And as far as efficient agility, here is an amazingly fun game for athletes that improves shin angles, center of gravity, and maximal effort:

2. Mirror Drills
Competing to keep up with a teammate in the form of a mirror drill is one of the best ways to elicit maximum effort, while  tapping into the visual senses.  Here are a few examples of some of my favorite mirror drills:

3. Non-Primary Sport Games

When was the last time you had your soccer team play handball? Or your basketball team try dodgeball? Or your wrestling team play Capture the Flag? Or your softball team arm wrestle? It bodes well to venture away from the primary sport to explore athleticism further, and expose kids to a diverse menu of movement.

One of my favorites is 1v1 dodgeball. Though not my athletes’ primary sport of soccer, there is a myriad of skills carryover going on here: reactive ability, spatial awareness, upper body power, stability, and agility.

There’s also something magical about being put in an uncomfortable situation and being forced to adapt.  When using fun games for athletes, they don’t always need to be “sport specific” because you’re developing all-around athleticism and giving them a chance to utilize the skills you’ve trained in a way that’s different than normal.

4. Strength Competitions

This much I know: you can’t go wrong with getting strong.  Having competitions with the various strength and power movements, such as Pull Ups, Planks,  Jumps, Tosses, is a great way to create culture and get kids excited about training.

Here are a few competitions to try:

Broad Jump Competition for Lower Body Power – The only rule for this one is that players must stick their landing in order for their best measurement to count. What I’ve found is, instead of having them perform reps of jumps on their own, this competition actually improved their form.

Long Toss Competition for Upper, Core, and Hip Power:

Pull-Up Max Hold Competition for Upper Body and Core Strength:

Chaos Bear Hugs Competition for Core Stability and Wide Base of Support:

And this is just the beginning.

The best part about being a youth coach is that you have the freedom to be as creative as you like, to have fun with your drills, and to experiment with what makes kids compete, while smiling and laughing at the same time. You will find that you are just as pumped-up as the kids when executing fun drills in your sessions.

I hope these fun games for athletes help you to serve your players better, and inspire you to build off of the basic movement skills while you add your own sprinkle of fun and play.

Erica Suter is a soccer performance coach at JDyer Strength and Conditioning in Baltimore, Maryland. She works with youth athletes across the state of Maryland in the areas of strength, conditioning, agility, and technical soccer training. Besides coaching, she is a passionate writer, and writes on youth fitness as well as soccer performance training on her blog www.ericasuter.com. She also is the creator of the Total Youth Soccer Fitness Program, which is a comprehensive guide for coaches and parents on how to train youth soccer players both safely and effectively. Her mission is to inspire a love for movement and play in kids, and motivate them to stay active for a lifetime.

 

Utilizing fun games for athletes is an important part of the IYCA philosophy.  If you want to get better at training athletes, the IYCA Youth Fitness Specialist certification is the industry gold-standard for youth fitness and sports performance.  Click on the image below to learn more about the YFS1 certification program.

The post Fun Games for Athletes – Erica Suter appeared first on IYCA - The International Youth Conditioning Association.

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Items Every Weight Room on A Tight Budget Needs

https://www.elitefts.com/education/feed - Wed, 09/11/2019 - 11:19
Not everyone has been there — there being a facility on a tight budget — but I have. If you're feeling the financial squeeze but desperately need new equipment, these should be more than enough to get your weight room by.
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Popular Diets, Simplified

https://www.elitefts.com/education/feed - Wed, 09/11/2019 - 10:51
Not sure if you should be going vegan or keto? What is the difference between vegan and vegetarians? Learn the basics of popular diets and nutrition and how to make them work best for you.
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Box Clever—How to Unlock your Range of Motion

https://www.strongfirst.com/blog/ - Wed, 09/11/2019 - 09:58

Serious strength is best built on a solid foundation of fundamental compound lifts, such as deadlifts, squats, and pressing. To ensure safety and maximize the benefits, that strength needs to be accessible across the movement’s full range of motion. Since not everyone starts off with perfect mobility, here’s a simple strategy to make you stronger […]

The post Box Clever—How to Unlock your Range of Motion appeared first on StrongFirst.

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The Precision Nutrition Level 1 Certification: Frequently Asked Questions.

http://www.precisionnutrition.com/feed - Tue, 09/10/2019 - 23:01

On Wednesday, October 2nd, 2019, we’re opening registration for the brand-new Precision Nutrition Level 1 Certification, the world’s most respected nutrition education program.

Developed over 15 years, and proven with over 100,000 clients, the Precision Nutrition curriculum stands alone as the authority on the science of nutrition and the art of coaching.  It gives you the knowledge, systems, and tools you need to feel both confident and qualified to coach nutrition with anyone.

Whether you’re already mid-career, or just starting out, the PN Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results—for yourself and your clients.

For more about the program, check out the frequently asked questions below.

But, first, watch this short video; it provides a full breakdown of the program, including interviews with renowned coaches like Eric Cressey, Molly Galbraith, Adam Lloyd, and Jon Goodman:

Precision Nutrition co-founder Dr. John Berardi gives you a sneak peek at the Level 1 Certification.
(Plus, industry leaders share their thoughts on the program).

 

Want to learn even more? Join the Presale List Today

 

As we’re about to open the program—and last time we sold out in hours—we’re getting lots of questions. Here we’ll answer the most common ones so you can decide if it’s a good choice for you.

What is the Precision Nutrition Certification? Q: What's the program all about? A:

Developed over 15 years, and proven with over 100,000 clients, the Precision Nutrition Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

This means you’ll feel qualified to offer nutrition advice and confident in your ability to coach anyone to better health and fitness.

But, here’s the thing:

You don’t have to currently work in, or operate, a health and fitness practice to benefit from the Precision Nutrition Certification.

Many people who join the program see it as their first major step toward becoming a health and fitness professional. (Often they’re still in the job they plan to leave for this new career).

Yet others complete our certification program simply to learn more about how nutrition influences a person’s health and fitness… so they can eat better themselves and help others do the same.

Q: I heard the Level 1 Certification was recently updated. Is that true? A:

Yes, it’s a brand-new, completely updated 4th edition.

Since we first launched the Precision Nutrition Certification, we’ve been the definitive source of nutrition education for health and fitness professionals who want to catapult their careers and make a difference in people’s lives. Yet we’re never satisfied with yesterday’s success.

Nutrition science is dynamic, new discoveries are made almost daily. And that’s just on the research side. As we continue to coach our own clients (over 100,000 and counting), we’re discovering new methods of helping them achieve real, lasting behavior change.

As we train and certify health and fitness professionals (over 70,000 and counting), we’re also uncovering the best ways to help our Certification students learn, retain, and apply the material.

That’s why we’ve spent the better part of this year re-envisioning and redesigning the program from the ground up.

Here’s what’s new…

New “skills, practice, and action” framework

It’s one thing to read and retain information. It’s an entirely different thing to actually apply what you’re learning and start getting results right away.

This was our focus in this 4th edition: To teach you the theory and to help you practice what you’re learning, so that you can start getting life-changing results with your clients from Day One of the program.

We’ve designed the entire curriculum in a way that helps you immediately apply your new knowledge.

  • Practice-based approach. Along with reading the textbooks, watching the videos, and answering your workbook questions, you’ll also get the opportunity to practice what you’re learning throughout the entire program. By the end, your nutrition coaching skills will be second nature to you.
  • Step-by-step learning process, for immediate results. You can read a chapter in the morning, and use what you learned in your afternoon sessions.
  • Active learning tools. From case studies, to “try it now” exercises, to your own “Learner’s Manual,” we’ll give you all the tools you need to use what you’re learning in the real world, right away.
Newly updated 4th edition of the Precision Nutrition
Level 1 Certification

This latest version of the program is more valuable and practical than ever. Inside you’ll find:

  • 3 unit textbooks, beautifully packaged in a box set—to give you everything you need to know about nutrition, behavior-change psychology, and coaching practice (click here to download the table of contents). Plus, it’s easy to carry from your house, to the car, to the gym, so you can study anywhere!
  • 20 animated instructional video seminars, to help you better understand each chapter (check out a sample video below).
  • Workbook and study guide, with exercises and thought experiments to help prepare you for the end-of-chapter exams.
  • Real-world case studies, drawn from our work with over 100,000 clients, to help you practice and retain the powerful new concepts you’re learning.

The brand-new 4th Edition of the Precision Nutrition Level 1 Certification is beautifully packaged in a box set and packed with the latest research and proven coaching practices.

As promised, here’s “What is a great coach?”—which supplements Chapter 3 of the text. (Remember, every chapter has a video like this, to go along with the text.)

 

Want to learn even more? Join the Presale List Today

 

With the Precision Nutrition Level 1 Certification, you’ll learn nutrition coaching the right way, from the company that Nike, Equinox, Titleist, and professional athletes worldwide turn to for advice and expertise.

Now, more than ever, our certification is guaranteed to give you a one-of-a-kind education experience—plus the knowledge and confidence to coach nutrition with anyone who comes to you for help.

That’s why top organizations like this come to us for help:

And companies like:

And major media outlets like:

Extremely successful launch of ProCoach

In addition to releasing the 4th edition of our Certification materials, we’ve also launched ProCoach. This cutting-edge nutrition coaching software allows Precision Nutrition Level 1 Certification students and grads to use our proven methods with the people they coach in an easy and scalable way.

Precision Nutrition ProCoachTested with over 100,000 clients, ProCoach makes it easy to deliver world-class nutrition coaching to clients. Now you can grow your practice while working less and getting better results.

We knew our system was in high demand, but the response to ProCoach—and the results health and fitness professionals are already seeing with their clients—far exceeded our expectations. Once you begin the Level 1 Certification program, ProCoach will be available to you and the people you help, too.

The PN Method validated in scientific journals

The Precision Nutrition method, which drives our Certification and ProCoach programs, was recently validated in 3 peer-reviewed studies. This means that the system you’ll learn in the Level 1 program is truly “evidence-based.” In fact, we’re the only nutrition certification company in the world that successfully coaches real clients every single day. 

Our method was recently validated in peer-reviewed studies, which were published in Internet Interventions, the Journal of Cancer Survivorship, and Obesity Science and Practice.

Having tested it with over 100,000 clients, we know our system is highly effective at helping people lose fat, build strength, and make big health improvements. Now the medical and scientific communities know it too.

Community of like-minded people + top experts

As a PN Level 1 student, you’ll get instant access to our private Facebook community. Now you’ll be able to learn alongside an extremely supportive group of over 35,000 coaches, physicians, trainers, nutritionists, researchers, therapists, yoga teachers, and other health and fitness professionals from all over the world.

You’ll also get daily access to some of our revered expert coaches like Brian St. Pierre, MS, RD, Dr. Krista Scott-Dixon, Adam Feit, PhD(c), Dr. Helen Kollias, Kate Solovieva, MA Pscyh, and more.

As part of the Precision Nutrition Certification community you can: Ask questions. Get feedback and advice. Nerd out on all things fitness, nutrition, and health.

What will the Precision Nutrition Certification do for me? Q: Why offer a certification like this? A:

Because an effective nutrition coaching system is the missing component in the health and fitness industry today.

If a health intervention or exercise program isn’t accompanied by an effective nutrition system, you’ll get mediocre results—no matter how badly the client or patient “wants it.”

The fact is this: Many very good coaches, in a variety of health and fitness fields, see their efforts go to waste because their excellent programs aren’t accompanied by a proper nutrition intervention. And that’s not merely our opinion.

To give you a very specific example: There’s ample research demonstrating that in the absence of nutrition change, even very intense exercise programs with experienced trainers, will yield an average of merely 3 to 6 pounds of fat loss in 6 months’ time.

Think about that: A client would spend $3,000-$5,000 for 6 months with a personal trainer, only to lose a few measly, unnoticeable pounds of body fat. That’s not good.

To give you a counter example, in our Precision Nutrition Coaching program, clients average around 15 pounds of fat loss in the first 6 months. That’s nearly 3 times as effective.

In Precision Nutrition Coaching, we provide both exercise and nutrition coaching, and that’s the difference.

But keep in mind: Our coaching is 100 percent online. They get those results without ever meeting us in person.

If they work with a coach or trainer while doing Precision Nutrition Coaching (which can help them work harder in the gym and stay accountable locally), they lose closer to 25 pounds of fat in 6 months. That’s over 4 times as effective.

(Of course, nutrition coaching isn’t just about fat loss. It’s also about building strength, improving health, feeling energetic, and more. We’re just using fat loss as an example.)

So something is missing, and that something is nutrition coaching.

That’s why we developed the certification program: To teach health and fitness professionals both the science of nutrition and the art of coaching. Because once you really understand both, on a deep level, you can deliver results that are impossible with exercise alone.

Equally rooted in the latest nutrition science and behavior-change psychology, the Certification offers a proven and practical coaching system that shows you exactly what to do at every stage of the nutrition coaching process—from the very first time you meet with a client, until they reach all of their goals.

Precision Nutrition Certification

 

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Q: What do you mean when you say, “Exercise alone doesn't work”? A:

We mean exactly that: Exercise alone doesn’t work.

If a person doesn’t change their nutrition, nothing else they do will matter much when it comes to body composition change (fat loss, muscle gain) and the associated health improvements.

And that’s what 95 percent of people are looking for, isn’t it?

Simply put, the past 25 years of published scientific research show that while exercise alone can promote very small changes in body fat, lean mass, and the associated health markers, those changes are almost negligible.

In fact, one published review, a meta-analysis of more than 700 previous exercise studies done over 25 years, showed that about 6 months of supervised exercise programming will produce only 9 pounds of weight lost.

If we assume 50 percent of that weight lost is fat (which is a safe assumption, based on the research), that means that clients can expect to lose around 4.5 pounds of fat during a 6-month training program.

So, let’s assume a client meets with their trainer four times a week at $50 an hour. That’s $200 per week, $800 per month, and $4,800 for 6 months. All for 4.5 pounds of fat lost? That’s a cost of $1,000 per pound of fat lost.

After all that time and money spent, would an overweight client even notice 4.5 pounds fat loss? Would their cholesterol be significantly lower? Would they feel like they got their money’s worth?

Not likely.

Q: What results can I expect when I integrate nutrition coaching into my current practice? A:

Again, let’s look at one comparator, Precision Nutrition Coaching, which incorporates both exercise and nutrition.

During the first 6 months of the online-only program, the average fat loss is around 15 pounds. In addition, we see hundreds of reports of clients being taken off blood pressure, cardiovascular disease and diabetes medications.

If that client uses our exercise and nutrition system while working with a trainer in-person, they’ll see an average of 25 pounds of fat loss over the course of 6 months.

And the best performers are losing up to 100 pounds in 12 months. It’s quite amazing.

So with the right exercise and the right nutrition programming, supervised by an in-person coach, the cost per pound of fat loss can go down from $1000 per pound to $100 per pound. That’s nearly 5 times the fat loss and 10 times the cost-effectiveness.

If you’re a health and fitness professional, imagine how in-demand you’d be if you could regularly deliver results like that.

It’s absolutely possible. In fact, it’s what we should expect. But no one is teaching this stuff.

Nothing out there covers the specific problem: How to deliver nutrition coaching in an exercise, personal training, health, rehab, or sport coaching environment. And that’s why we created this certification.

We wanted to create a new kind of program: one that helps professionals become body (and health) transformation experts, and one that helps clients get the kind of results they deserve.

The Precision Nutrition Certification is a massive step in that direction.

For more on the kinds of results you can expect, check out this video:

 

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Q: Would nutritionists and dietitians benefit from this program as well? A:

Absolutely. In fact, we wish every dietitian would find their way to this program and get involved.

Although RDs have excellent training in all aspects of clinical nutrition, most dietetics programs don’t even offer a sport and exercise nutrition course. If they do, the course is usually too general to be of any use in the field.

Trust us. We know because we’ve taught in dietetics departments. Just because someone has earned an RD or LD credential doesn’t mean they’re done learning. The best dietitians, physicians, trainers, and coaches make lifelong education an important priority.

The Precision Nutrition Certification program would be an asset for every dietitian.

Q: Can I earn CEUs from my training or dietetics organization with this program? A:

Most likely. The curriculum is pre-qualified for CEUs with the following organizations:

  • ACE (2.0 CECs)
  • ACSM (20 CECs)
  • CDR (16 CPEUs)
  • CPTN (14 CECs)
  • CrossFit® (20 CEUs)
  • NASM (1.9 CEUs)
  • PTA Global (24 CECs)
  • REPs UK (16 CPDs)
  • USA Cycling (15 CEUs)

This means that, if you are certified by any of the groups listed above, CEUs are guaranteed upon successful completion of the course.

We should also note that a host of additional organizations accept our course on a one-off basis. For these, graduates from our program submit a summary of the course and their certificate for review.

How was the Precision Nutrition Certification developed? Q: What qualifies you to teach a course / offer a certification like this? A:

First and foremost, we’re practitioners, not just theorists. In fact, we’re the only nutrition certification company in the world that coaches our own clients, in addition to educating health and fitness professionals.

We’re in the trenches every day, coaching thousands of people around the world, from all walks of life. We’re constantly improving our coaching process based on our own learnings from the field, along with the latest research in nutrition science, exercise physiology, and behavior-change psychology.

Our team includes some of the best nutritionists, PhDs, dietitians, and specialists in the industry.

For example, Dr. John Berardi, Precision Nutrition’s co-founder and co-author of the Level 1 program, has had vast exposure to almost every aspect of health, fitness, and nutrition. He’s been:

  • A student of nutrition, completing his Ph.D. in Exercise Physiology and Nutrient Biochemistry at the University of Western Ontario.
  • A teacher of nutrition at multiple universities, including the University of Texas, Eastern Michigan University, and the University of Western Ontario.
  • A competitive physique athlete, winning Mr. Jr. USA in 1995.
  • A personal trainer, running a successful training business in Miami.
  • A researcher who has published studies in peer-reviewed academic journals.
  • An author of over half a dozen nutrition books and hundreds of articles in magazines like Men’s Health, Women’s Health, and many more.
  • A consultant to companies like Nike, Equinox and Titleist.
  • A nutrition coach to thousands of everyday people and quite a few pro athletes and Olympic gold medalists.

So apart from being qualified academically, he has a pretty unique perspective—one that’s very well-suited to teaching this material, especially to professionals.

Dr. Berardi has seen the field of nutrition from more angles, both personally and professionally, than almost anyone else teaching nutrition today.

In addition, he’s written chapters for other nutrition textbooks, he’s created Masters-level university courses on sport nutrition, and he’s created nutrition certification material for other certifying bodies.

So he has extensive experience creating academic course material.

But most of all, we think our team is qualified to teach this because we’ve used and tested this very system extensively with our own clients here at Precision Nutrition.

Remember: Precision Nutrition isn’t just a certification company.

Over the past 15 years, through our Precision Nutrition Coaching system, we’ve been quietly conducting the largest body transformation research project in the world.

We’ve had over 100,000 clients go through our nutrition coaching curriculum, doing what is essentially a total exercise, nutrition and lifestyle intervention.

The purpose of this coaching is simple: to help people lose fat, gain lean mass, and completely transform their bodies (and lives).

Now, here’s the thing: Since the entire program is online, we’re able to collect data on everything. And we mean everything.

Because we don’t see clients in person, we can’t “eyeball” things. We need data. So we have detailed psychometric (personality) profiles on our clients. We track compliance and every measurable and relevant behavior. And, of course, we regularly collect photos and monitor body composition and performance outcomes.

As a result of this rigorous data collection, we’re guessing we here at Precision Nutrition know, better than almost anyone else in the world, which variables are most important to body transformation success.

Now, remember, we’re not talking about what we think is correlated to success. We’re talking about what we absolutely know is correlated with success. Success here means compliance, consistency, and ultimately, fat loss, muscle gain, and life-changing health improvements.

It takes a long time to gather this kind of information, especially since no one in the health or fitness industry has ever done anything like it before. But now that it’s been gathered, analyzed, and tested, we believe it’s time to share it.

From there, the Precision Nutrition Certification was born.

Precision Nutrition Certification

 

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Q: How does the Precision Nutrition Certification compare to other nutrition education options? A:

First, it’s based on real client data and our own coaching experience.

We’re not really a certification organization. We’re coaches. So this is coming from first-hand knowledge that we use ourselves every day.

This certification is based on real client results, and a reliable and reproducible system for monitoring and achieving those results. That’s what you learn when you become Precision Nutrition Certified.

Second, it’s designed specifically for people passionate about nutrition and fitness—including health and fitness professionals. Many of our students are coaches, therapists, physicians, dietitians, and nutritionists working with people who exercise.

That’s very important, because most nutrition courses suffer from at least one of two big problems.

Problem 1: They have little or nothing to do with exercising clients looking for health or body transformation.

Most credible nutrition education today is meant for people looking to become professors, researchers (people who work at universities), or clinical dietitians (people who work at hospitals). If you want to do any of that, you go to college, study for years and get a Ph.D. or an R.D. Both noble professions.

Our co-founder John Berardi got a Ph.D. in the field, so we’re not knocking it. Brian St. Pierre, who co-wrote the textbooks for the Precision Nutrition Certification, earned both a master’s degree and R.D. and worked at prestigious hospitals and research institutes. And both Krista Scott-Dixon and Helen Kollias, our other co-authors, earned Ph.D.s at respected universities.

But neither of those roads teach you how to actually coach an exercising client through a health and body transformation. That’s a very specific skill set, requiring both an understanding of the science of nutrition and—this is critical—a reliable system for coaching it.

So unlike anything else out there right now, the Precision Nutrition Certification does both of those things. It was designed from the ground up, specifically for people who work with, or are looking to work with, clients.

Problem 2: Most of the nutrition certification programs out there are, well, kind of a joke.

We just Googled “nutrition certification” and found thousands of results. Yikes. The situation is bleak.

Of the non-university level nutrition certifications out there, we see plenty of garbage, quite frankly. Weekend seminars, no exams, no studying. Lots of rubber stamping.

Some are more challenging, for sure, and probably a few are even worth the money. We don’t know—we can’t look at the Google results for very long before getting depressed.

We’d like to sum it up this way: If you’re here, reading this, you’ve probably followed us for some time and you probably think a lot like us. And so we suspect you will probably benefit more from the Precision Nutrition Certification than from any other non-university level nutrition education you’re likely to find.

That’s just our gut feeling, so take it for what it’s worth.

But here’s something that’s not a gut feeling, but rather a fact from our own customer-purchase data: A good number of the CEOs and staff of other nutrition companies are Precision Nutrition Certified. We’re not kidding when we say this: We’re the experts that other experts come to for help.

Ron_PN_Team_Member

 

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Q: Will there be multiple levels of certification? A:

Yes, two.

This is the first, the Precision Nutrition Level 1 Certification, and includes the textbooks, the online material, and the online exam.

Essentially, Level 1 certifies that you have a solid understanding of nutrition science and coaching. Once you pass the exam, you get a Level 1 certificate acknowledging your completion of that part of the certification program.

Some people will stop there. And that’s cool with us. With the Level 1 certificate, they’ll be equipped with the knowledge and tools to help people improve their bodies and health through better nutrition.

The Precision Nutrition Level 2 Master Class is only open to students and graduates of the Level 1 program.

The Level 2 student is required to do an online mentorship, perform regular research reviews, and produce client case studies showing that they can actually deliver results. Level 2 certifies that you can take the theory and apply it with your clients all the way through a successful health and body transformation.

So, unlike other nutrition certification programs, the Precision Nutrition Certification has both a self-paced component where you learn the material (Level 1) and a mentorship component where you practice under the watchful eye of a world-class coach (Level 2).

Those who complete both levels will be among the best in the world at getting results.

Q: How long does it take to complete the Level 1 program? A:

The Precision Nutrition Level 1 Certification is entirely self-paced, so there’s no deadline. You can take as much or as little time as you like.

The pace that seems to work best for most of our students is completing one chapter per week. That means reading the chapter, reviewing the online video, answering the workbook questions, and writing the 10-question exam.

If you follow that structure, you can expect to spend 3-5 hours per week on the certification materials. Since there are 20 total chapters, you’d earn your Precision Nutrition Certification in a little over four and a half months.

But here’s the best part: You don’t need to wait to get certified in order to feel confident and qualified to coach nutrition. Since you’ll be learning and practicing from Day One, you’ll be in a perfect position to start helping your clients immediately.

Q: How do I stay committed and on track if the program is self-paced? A:

That part is easy.

In addition to the printed materials you’ll receive (i.e. textbooks, workbook, client assessment forms), you’ll also get access to our online course platform.

The platform hosts our educational videos, case studies, online quizzes (one per chapter), and innovative learning tools to help you practice and retain the material. It also encourages (and tracks) your progress.

In the end, we built the online platform ourselves based on the best practices of distance-based education. Most students find it the perfect blend of flexibility and accountability. And the proof is in our graduation rate, which is well above the industry standard.

Q: How about Level 2? A:

The Level 2 program is an in-depth online mentorship that takes 12 months to complete.

And, as discussed above, it’s only available to Precision Nutrition Level 1 students and graduates.

Q: Do I need to have a science degree to become certified? A:

No. We assume no prior knowledge of biology, chemistry, etc., and so we don’t require a university degree.

Now, if you were terrible in science, you can expect some parts of this certification to be semi-challenging. But if you’re willing to read and understand new concepts, you can definitely learn the material.

Q: Is this program accredited by a national education board? A:

No, it’s not accredited by any of the national education boards.

If you want letters and a rubber stamp, there are organizations for that. At Precision Nutrition, we’re all about passing on important and life-changing knowledge. We’ll leave all the bureaucratic hoops to other organizations.

However, we should mention that we are recognized as a continuing education provider by the top fitness and nutrition organizations in the world (see below). In addition, as mentioned above, our course material is approved for teaching at the master’s level.

What happens after I get certified? Q: Once I'm Precision Nutrition Certified, will I be listed on your site? A:

Yes. And given our exposure online, that’s a big advantage for Precision Nutrition Certified professionals. As we grow our online coaching programs, that advantage will grow with it.

For example: Our coaching clients are often interested in finding a local coach, one who actually knows what the heck they’re doing, to help them out with their new exercise movements, etc.

In the past, we had no one to send them to.

We can’t just send them blindly into the local fitness club with their Precision Nutrition exercise and nutrition program in hand. It would be a disaster.

So with the Precision Nutrition Certification we’re creating an army of health and fitness coaches who actually get it. Coaches who our readers, clients, and customers can trust.

What’s more, by being Precision Nutrition Certified, coaches will be part of a network of local professionals that we trust and that we can refer our own clients to.

Once you’re certified, you’ll have a professional profile in our new online directory of Precision Nutrition Certified Professionals, so you’ll be easy to find when people are looking for local help.

Precision Nutrition Certification

 

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Q: Are there any requirements to maintain my certification? A:

As a Precision Nutrition Level 1 Certified professional, you’re required to re-write an exam every two years from your date of course completion to keep your certification current.

Taking an exam every two years will ensure your knowledge is up-to-date, and you’re still practicing at the top of your field.

If you take the recertification exam before your Precision Nutrition Level 1 Certification expires, you’ll maintain your status as “certified” in the PN Directory of Certified Professionals. And we’ll send you a new certificate.

Precision Nutrition Certification

 

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Q: What about those people specifically looking for national accreditation? A:

People come to Precision Nutrition to get certified because they want the best possible exercise and sport nutrition training—from one of the world’s most recognizable exercise and sport nutrition companies.

For those of you looking for some other end, like national accreditation (which often means that the program has been reviewed by your government; and we all know how awesome they are at offering nutrition information), give us a shout at info@precisionnutrition.com.

There are other programs for that and we’ll be happy to point you to those types of certification programs.

Q: What advice will someone be able to offer clients or after completing the course? A:

That’s a great question and one we cover in-depth in the course.

Most health and fitness professionals are allowed to make nutrition recommendations to otherwise healthy clients. So even without the Precision Nutrition Certification, most folks can make nutrition recommendations. What we’re offering is a much better system for making those recommendations.

The only scope of practice that’s restricted is Medical Nutrition Therapy (MNT), which means giving nutrition advice to treat or cure disease. You won’t be qualified to do this, and you should never try, unless you’re specifically MNT-accredited.

Q: What are other people saying about the program? A:

The feedback on the Precision Nutrition Level 1 Certification has been overwhelmingly positive.

In the past 7 years we’ve enrolled over 70,000 students in the course. And student satisfaction ratings exceed 99 percent, meaning nearly 100 percent of our students rate the course as “excellent.”

And, in case you missed the video above, here are some thoughts from a few of the top coaches in the industry:

Precision Nutrition co-founder Dr. John Berardi gives you a sneak peek at the Level 1 Certification.
(Plus, industry leaders share their thoughts on the program).

 

Want to learn even more? Join the Presale List Today

 

Want to learn even more? Join the Presale List Today

 

How do I sign up? Q: When does the Precision Nutrition Level 1 Certification program begin? A:

The next Precision Nutrition Level 1 Certification Program begins on Wednesday, October 2nd, 2019. And there won’t be another one until April 2020.

We’re using a cohort (group) model to accept registrations: Registration is limited to a specific period and group size is limited. This ensures we can support you in your learning.

Q: How do I increase my chances of getting a spot in the next Level 1 group? A:

To get an early bird chance at registration—because the program really does usually sell out within 24 hours—please sign up for the presale list below.

We’ll send you a special link 24 hours before the general public and that’ll increase your chances of getting a spot.

Q: What's the special discount I've heard about? A:

Now you can get a deep understanding of the science of nutrition, boost your credentials, and finally feel qualified to coach nutrition with your clients.

The best part? You can join the free presale list to lock in a one-time special discount. It’s our way of rewarding people who are ready to take action and invest in themselves, so they can be better professionals and help more people.

The general public price for the previous Version 3 of the PN Certification was $99 USD per month for 12 months.

For the brand-new Version 4, the general public price is $119 USD per month for 12 months ($1428 USD).

But when you join the free presale list today, you’ll get the opportunity to pay only $79 USD per month for 12 months or a one-time payment of $799 USD—up to 44% savings.

After years of research and testing, Version 4 of the Precision Nutrition Certification is more valuable and practical than ever. It includes the most cutting-edge developments in nutrition science, behavior-change psychology, and coaching methodology you won’t find anywhere else.

This one-time special price will never be seen again after our October 2019 registration.

And just like always, we only take a small number of new students to teach them our proven nutrition system. Spots are first-come, first-served, so don’t miss out! Join the free presale list today.

Q: How can people find out more? A:

To learn more about the course, and to get on the Level 1 Certification presale list, which gives you a chance to register early, 24 hours before the general public, sign up below.

Once you’re on the list, we’ll follow up with more information about our Level 1 Certification program.

Interested? Add your name to the presale list. You’ll save up to 44% and secure your spot 24 hours before everyone else.

We’re opening spots in the brand-new Precision Nutrition Level 1 Certification on Wednesday, October 2nd.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Lock in your one-time special discount—and save up to 44%. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 44% off the general price when you sign up for the presale list. Remember: After October, you’ll never see this price again.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

The post The Precision Nutrition Level 1 Certification: Frequently Asked Questions. appeared first on Precision Nutrition.

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The Precision Nutrition Level 2 Certification Master Class: Frequently Asked Questions.

http://www.precisionnutrition.com/feed - Tue, 09/10/2019 - 23:01

On Wednesday, October 2nd, 2019 we’re opening registration for the Precision Nutrition Level 2 Certification, designed specifically for Level 1 students and graduates who realize that knowing how to coach isn’t enough.

Part master class, part grad program, part mentorship, it’s the only course in the world designed to help you master the art of nutrition coaching, meaning better results for your clients and a better business for you.

Want to achieve total confidence in your coaching skills? Get (and keep) more clients? Grow and strengthen your business? If so, the Precision Nutrition Level 2 Certification is definitely for you.

For more about the program, check the frequently asked questions below.

But, first, watch this short video; it provides a full breakdown of the program, including interviews with superstar coaches, physicians, and trainers like Adam Feit, Spencer Nadolsky, Adam Lloyd, Mary Kate Feit, and Will Boggs:

Precision Nutrition co-founder Dr. John Berardi gives you a sneak peek at the Level 2 Certification.
(Plus, industry leaders share their thoughts on the program).

 

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Q: So what's the program all about? A:

Our highest rated (and most revered) program, the Level 2 Certification provides exclusive training, mentorship, and coaching practice under the guidance of the Precision Nutrition team—resulting in a more rewarding, sustainable, and profitable business for you.

By working closely with a PN Master Coach, you’ll become truly elite, capable of solving complex coaching challenges, delivering unparalleled results to every person who comes to you for help, and standing out from the pack as a genuine client whisperer.

Level 2 also positions you to truly catapult your career with ProCoach, our cutting-edge software that makes it easy to implement and scale the nutrition coaching method you’ve mastered.

What does this mean for you and your business?

Well, aside from the deep satisfaction that comes with mastering your craft, our research also suggests that the average Level 2 coach:

  • gets more clients than the average Level 1 coach,
  • retains more clients than the average Level 1 coach,
  • gets better results with those clients, and
  • reports more fun and enjoyment in their coaching practice.

Indeed, as amazing as our Level 1 certified coaches are, recent ProCoach data with over 100,000 clients shows that Level 2 certified coaches have 10 times (!) the retention vs. Level 1 coaches.

Q: Can you tell me a little more about the program? A:

At its basic level, the Precision Nutrition Level 2 Certification Master Class is a hands-on, practice-based, mentored program that covers both the art and the science of nutrition coaching at the elite level.

It synthesizes everything we’ve learned over the past 15 years of coaching and research in the nutrition field.

That means:

  • We’ve reviewed thousands of academic and clinical studies.
  • We’ve used our system to help (and learn from) over 100,000 clients and patients.
  • We’ve trained and mentored thousands of students.
  • And we’ve collaborated with experts in a variety of fields from psychology to business strategy.

From there, we turned all this education and experience into the comprehensive year-long Level 2 Master Class curriculum.

 

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Q: Who is the Precision Nutrition Level 2 Certification Master Class for? A:

We’ve designed this intensive, year-long program to meet the needs of health, fitness, medical, strength, and rehab professionals working to improve the lifestyles, nutrition, and wellbeing of clients and patients.

But you don’t have to work in, or operate, a health and fitness business to benefit from the Level 2 Master Class.

Some students complete it (Level 1 first, followed by Level 2) as their next step to becoming an elite coach because they’re still in a job they hope to eventually leave so they can start working in health and fitness.

Others simply go through the training to be able to help family and friends… or anyone who turns to them for help.

Regardless of your goals, the Level 2 Master Class is designed around “learning relationships”—an instruction method proven to maximize knowledge transfer from mentor to student and help anyone, from any background, leverage their own unique strengths in this field.

Check out this short video to learn more about how the Master Class works, and who it’s for.

People come to Level 2 to develop mastery in (and derive more satisfaction from) their coaching.
They also end up getting more clients, retaining them longer, and producing better results.

 

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Q: Why offer a certification like this? A:

Health, fitness, and nutrition are growing rapidly; many people are looking here for interesting career options.

Unfortunately, most health, fitness, strength, and rehab professionals feel they’re missing one or more of the following in their practice:

  • A broad base of nutrition knowledge that reflects the most up-to-date research and practice in the field.
  • A broad base of applied psychology knowledge that helps them understand client/patient motivation and behavior (yes, even the “illogical” stuff!).
  • An ability to deliver and communicate all that great nutrition and psychology knowledge to actually improve people’s lives.
  • An understanding of specific populations (such as athletes or folks recovering from injury) or life stages (such as youth / aging or pregnancy) and how to tailor programs precisely for their needs.
  • The confidence and clarity that comes from having practiced foundational skills consistently, under the direction of qualified and caring mentors.
  • An understanding of how to position their coaching business within a competitive market, and how to run it effectively.

The Level 2 Master Class covers each of these, giving graduates new knowledge, skills, and confidence, which is why we developed the program. It’s for those coaches (or coaches-in-training) who want next-level professional development.

 

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Q: Is this how you train your own coaches at Precision Nutrition? A:

Yes, this program started out as our own in-house training program for newly hired Precision Nutrition coaches.

You see, as talented as some of our applicants were, almost none had the training or skills required to coach at the highest possible level, to the Precision Nutrition standard.

So we created an intensive, year-long coaching curriculum for our new recruits and paired them up with one of our Precision Nutrition Master Coaches to form a practice-based mentorship.

We were absolutely blown away by the results. After completing the training, already great coaches were ten times better at creating connection, navigating challenges, and helping people achieve their goals.

Q: How is the Level 2 Certification different from Level 1? A:

The Level 1 Certification gave you a broad base of nutrition and coaching knowledge, a strong foundation on the science of nutrition and the art of coaching.

Now it’s time to refine this knowledge, tailor it to your needs, and apply it every day.

There are a few major differences between Level 1 and Level 2.

Level 2 is an intensive, highly structured, year-long program.

While Level 1 is a self-paced program, Level 2 is a highly structured, year-long program with daily lessons and regular assignments.

I won’t lie: Level 2 is serious stuff. You’re thinking, reflecting, researching, practicing, and/or interacting every single day. We push you to grow and develop, and challenge all your coaching skills.

When you graduate Level 2, you’ll really feel like you earned it. Anyone can do it, but it takes hard work and dedication.

Level 2 is practice-based and hands-on.

Level 1 is more like a university course, with textbooks, course materials, practice exercises, and exams. Level 2 is more like a graduate-level practicum or apprenticeship with mentoring.

Every day we ask you to practice a Level 2 coaching skill and figure out how to apply what you’re learning in real life.

You also work through real coaching scenarios, step by step; this is real-world problem solving and consists of on-the-ground challenges.

In essence, this isn’t a learning program. It’s a doing program.

As you already know: Clients and patients don’t get healthy by learning about nutrition and exercise. They get healthy by practicing good nutrition and exercise, consistently. (And, often, by seeking out guidance from a skilled coach).

Likewise, you don’t become an expert coach by learning about coaching. You become an expert coach by practicing excellent coaching, consistently (under the guidance of your own coach).

Level 2 goes deeper into the art and science of coaching.

It’s not just a big pile of nutrition science (though we give you plenty of that too).

Fundamentally, Level 2 helps you master the art of nutrition coaching.

(And anything else you might want to coach. The skills are nicely transferable.)

Here’s a quick comparison.

Level 1 Certification Level 2 Certification Duration Self-paced 1 year, with daily lessons and oversight Difficulty level Equivalent to upper-level university undergraduate program Equivalent to master’s or Ph.D. program Ideal for People in the field of health, fitness, nutrition and rehab who want to offer nutrition coaching

People who are not (yet) in the field but who are considering (or making) a career change

Anyone with an interest in nutrition coaching generally People in the field of health, fitness, nutrition and rehab who want to become elite professional coaches

People who are either working in the field or ready to make the jump immediately

Professionals focused on increasing client/patient retention and results Structured curriculum Yes Yes Coaching / mentorship No; self-directed Yes Evaluated by Exams Completion of lessons

Completion of daily practices

Case studies

Quizzes Course covers See here for L1 table of contents See here for full L2 syllabus Textbook / print materials? Yes No; all online Time commitment Self-paced About 5 hours per week

And, as mentioned above, the average Precision Nutrition Level 2 coach:

  • gets more clients than the average Level 1 coach,
  • retains more clients than the average Level 1 coach,
  • gets better results with those clients, and
  • reports more fun and enjoyment in their coaching practice.

Indeed, as amazing as our Level 1 certified coaches are, recent ProCoach data with over 100,000 clients shows that Level 2 certified coaches have 10 times (!) the retention vs. Level 1 coaches.

Q: What topics does the Level 2 Certification cover? A:

See here for our course overview and detailed syllabus, week by week.

Like our Level 1 Certification, you can think of the Level 2 Master Class as “half nutrition, half coaching”.

Many of our students are already highly trained nutrition or health professionals (such as physicians, rehab specialists, movement coaches). Many are already working in fitness or health care, and already have professional qualifications.

Yet these highly educated professionals are still finding it very challenging (and in some cases anxiety-provoking) to develop effective intervention programs and keep clients and patients engaged, motivated, and on track.

Coaching is the missing piece that links what you know and what your clients can and will do.

So the Level 2 Certification covers things like:

  • Assessing research quality and reviewing clinical studies
  • Body composition
  • Psychoneuroimmunology / psychoneuroendocrinology and the biology of stress
  • GI structure, function, and health (including microbiome)
  • Differences by age; sex/gender; ethnicity/genetic ancestry; sociocultural and demographic variation
  • Male and female fertility / hormonal health
  • Chronic illnesses and disabilities
  • Performance / athletic nutrition
  • Disordered eating and cognitive dietary restraint
  • Appetite, hunger, and environmental cueing of eating behaviors
  • Meal planning and food prep strategies
  • Intermittent fasting
  • Supplementation and medication interactions
  • Sleep and recovery
Q: What if I already know all this stuff? A:

Then you must run a fantastically successful nutrition coaching business!

Seriously…

The truth is that you may “know” many of the skills we teach, but don’t implement them as well or as consistently as you would like.

And that’s OK.

That’s why we practice, every day.

We only ask that you have a growth mindset. Be open to learning, challenge, experimentation, development and feedback.

Be coachable. Learn what it’s like to be in the client’s shoes.

Show up with an open mind, be receptive, and entertain the possibility that you may not be a rockstar just yet. (Or that you are a rockstar but, that rockstars still have room for improvement too).

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Q: What qualifies you to teach a course / offer a certification like this? A:

Well, for one, I have pretty vast exposure to almost every aspect of fitness and nutrition. I’ve been:

  • A student of nutrition, going on to complete my Ph.D. in Exercise Physiology and Nutrient Biochemistry at the University of Western Ontario.
  • A teacher of nutrition at the University of Texas, Eastern Michigan University, and the University of Western Ontario.
  • A competitive physique athlete, winning the Mr. Jr. USA title in 1995.
  • A personal trainer, running a successful training business in Miami.
  • A researcher with studies published in peer-reviewed academic journals.
  • An author of over half a dozen nutrition books and hundreds of articles in magazines like Men’s Health, Women’s Health, and more.
  • A consultant to companies like Nike, Equinox and Titleist.
  • A nutrition coach to thousands of everyday people and quite a few pro athletes and Olympic gold medalists.

So apart from being qualified academically, I think I have a pretty unique perspective—one that’s very well-suited to teaching this material, especially to coaches.

I’ve seen the field of nutrition from more angles, both personally and professionally, than almost anyone else teaching nutrition today.

In addition, I’ve written chapters for other nutrition textbooks, I’ve created Masters-level university courses on sport nutrition, and I’ve created nutrition certification material for other certifying bodies.

So I have quite a bit of experience creating academic course material.

And I’m just one person. Our Precision Nutrition Level 2 Certification program was created by a team of experts, including:

  • Dr. Krista Scott-Dixon, a specialist in adult education / curriculum design and creator of our Precision Nutrition Coaching program.
  • Brian St. Pierre, RD, MSc, a specialist in performance nutrition and consultant to pro athletes.

Most of all, we’re qualified to teach this because we’ve used and tested this very system extensively with our own clients and coaches here at Precision Nutrition.

Remember: Precision Nutrition isn’t just a certification company.

Over the past 15 years, through our Precision Nutrition Coaching system, we’ve been quietly conducting the largest body transformation research project in the world.

We’ve had over 100,000 clients go through our nutrition coaching curriculum, doing what is essentially a total exercise, nutrition and lifestyle intervention.

The purpose of this coaching is simple: to help people lose fat, gain lean mass where needed, and completely transform their bodies, health, and lives.

Now, here’s the thing: Since the entire program is online, we’re able to collect data on everything. And I mean everything.

Because we don’t see clients in person, we can’t “eyeball” things. We need data. So we have detailed psychometric (personality) profiles on our clients. We track compliance and every measurable and relevant behavior. And, of course, we regularly collect photos and monitor body composition and performance outcomes.

And as a result of this rigorous data collection, I’m guessing that we know, better than almost anyone else in the world, what makes great coaches, and what helps clients change their bodies and lives.

Now, remember, I’m not talking about what we think is correlated to success. I’m talking about what we absolutely know is correlated with success. Success here meaning our clients know and understand what to do. And they do it. Consistently. They improve their body composition, health, performance, and quality of life.

Success here also means our coaches perform at a high level. It means they’re continually training themselves, developing professionally, and refining their coaching skills.

Q: Why is coaching psychology such a big deal to you guys? A:

Quite simply: The body follows what the mind and emotions do.

Imagine a client who feels:

  • motivated
  • empowered and inspired
  • action-oriented and able to keep moving forward
  • clear on next steps
  • relaxed and confident
  • committed to and fully aligned with the goals of the program
  • flexible, creative, and problem-solving
  • open and receptive to growth and development
  • self-compassionate and self-encouraging
  • proactive and strategic
  • focused and able to prioritize
  • calm, trusting and relaxed
  • positive

Heck, imagine being a coach who feels that way!

This is what sports psychologists have sometimes called “the inner game”.

Change the mind and emotions, change the body.

Coaching psychology gives us specific tools and techniques for helping our clients change… and feel great about it.

This isn’t your Freud or lab-rat-running-mazes psychology though. It’s real-world stuff.

No matter who or what you encounter in your coaching practice, wouldn’t it be nice to feel like you have a clear plan and a system for working with it?

(And ideally, that you yourself feel calm and confident in the process?)

That’s the power of practicing coaching psychology.

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Want to learn even more? Join the VIP List Today

 

Q: Do I need to have a university degree to become certified? A:

No. We assume no prior knowledge of biology, chemistry, psychology etc., and so we don’t require a university degree.

Now, if you struggled in school, expect this certification to be challenging.

We ask that you be willing to work on your basic skills of reading, writing, communication, self-organization, and time management.

We’ll also ask you to stretch your learning comfort zone. You’ll probably feel a bit challenged at some point in this program.

However, we offer mentorship and guidance. If you’re willing to show up and give it your best shot and work hard, then we’re here to help.

Q: What's the time commitment? A:

We ask that students consistently set aside about 5 hours per week for Level 2 coursework.

You won’t always use that much time, and to some degree the schedule is flexible (i.e. you don’t have to show up for class at 9am), but you definitely won’t want to rush through your daily lessons and practices.

Plus, you’ll be working through some complex case studies, doing research, studying for quizzes, and reflecting on feedback from your coach.

These things take focus, cognitive work, and mental presence.

We suggest you give them the time, energy, and attention they—and you—deserve.

And we suggest you think of this time as an investment in you and your professional development, rather than a “cost”.
Q: What results can I expect when applying what I learn in the Master Class? A:

For more on the kinds of results you can expect, check out this video:

 

Want to learn even more? Join the VIP List Today

 

Q: What advice will someone be able to offer clients after completing the course? A:

That’s a great question and one we cover in depth in the course.

Health and fitness professionals are allowed to make nutrition recommendations to otherwise healthy clients. So even without the Precision Nutrition Level 1 or Level 2 Certification, you can make nutrition recommendations.

What we’re offering is a much better system for making those recommendations.

At the same time, while Level 2 explores many topics related to health and physiology, it doesn’t give you the credentials to give nutrition advice to treat or cure disease. That’s Medical Nutrition Therapy (MNT—and you have to be a registered dietitian or medical doctor to offer it.

Q: Will you also give me business advice? A:

This is not a business development course.

We won’t talk about specifics like which software is best for managing clients, how to resolve employee disputes, or how to do your bookkeeping.

However, we do help you explore how to tailor your professional services and business so that they match your unique coaching superpowers, values, and priorities.

We also give you access to a group of other Level 2 students who are going through the program with you. This is unprecedented access to a network of engaged, like-minded elite coaches from all over the world.

No matter how clever you are at marketing or accounting, fundamentally you have to offer a great product: your coaching services.

And of course, you’ll continue to be listed on Precision Nutrition’s Certified Professionals directory page.

Q: Am I guaranteed to make money? What's my ROI? A:

We guarantee that the Level 2 Master Class will be one of the best coaching experiences of your life. Which is why we offer such a generous refund policy. But there’s no guarantee that the Level 2 Certification program will make you money.

Of course, many people do make more money after graduating from the Level 2 Certification, because they put what they learn into practice, every day, over and over and over.

In fact, our research has shown that the average Precision Nutrition Level 2 coach:

  • gets more clients vs. the average Level 1 coach,
  • retains more clients vs. the average Level 1 coach,
  • gets better results with those clients, and
  • reports more satisfaction in their coaching practice.

Indeed, as amazing as our Level 1 certified coaches are, recent ProCoach data with over 100,000 clients shows that Level 2 certified coaches have 10 times (!) the retention vs. Level 1 coaches.

Commit to coaching mastery and you’ll become a better coach who attracts more clients, keeps the clients you do have, and encourages those clients to refer their friends.

Q: What are other people saying about the program? A:

The feedback on the Level 2 Certification has been overwhelmingly positive. Here’s a sampling:

“I find that I am becoming equipped to coach clients from all different walks of life. This isn’t ‘surface’ coaching, it gets to the core of human nature, habits, and emotion. Best thing I’ve done for myself as a coach thus far.” —Michelle Mobley Simpson

“PN2 will teach you how to mobilize your personal strengths in ways that will place you among the elite in your field. The program’s coaches are fantastic resources, providing spot-on insights, valuable information, and just the right touch of supportive mentoring.” —Zoe Georgas Johnson

“This course has made me realize that there is no end to the skills and knowledge that can be acquired to make yourself better. These concepts are ones that you can read in the morning and use them in the afternoon.” —Keith Countess

“With 9 years under my belt as a coach, I expected to learn from this course, but not to the extent I have. I have had long-held beliefs challenged and had to reexamine some of my own priorities, making me a better coach and person through increased knowledge and a supportive system.” —Bronwyn Adams-Hooper

And, in case you missed the video above:

Precision Nutrition co-founder Dr. John Berardi gives you a sneak peek at the Level 2 Certification.
(Plus, industry leaders share their thoughts on the program).

 

Want to learn even more? Join the VIP List Today

 

Q: When does the Precision Nutrition Level 2 Certification Master Class begin? A:

The next Precision Nutrition Level 2 Certification Program begins on Wednesday, October 2nd, 2019. And there won’t be another one until April 2020.

We’re using a cohort (group) model to accept registrations: The program begins on a specific day, everyone starts at the same time, and group size is limited.

Q: How do I increase my chances of getting a spot in the next Level 2 Master Class group? A:

To get an early bird chance at registration—because the program does usually sell out within 24 hours—please sign up for the VIP list below.

We’ll send you a special link 24 hours before the general public and that’ll increase your chances of getting a spot.

Q: What's the special discount I've heard about? A:

If you’re on the VIP list below and enroll for the program before the general registration opens, you’ll save up to 37% off the cost of the Level 2 Certification program.

The general public price is $349 USD per month for 12 months. However, if you’re on the VIP list and sign up on the presale day, you’ll get the chance to register for only $262.50 USD per month or a one-time payment of $2,625 USD – up to 37% savings.

Q: Is there a guarantee? A:

Yes there is, and it’s simple.

This coaching program will change your business and possibly your life. If it doesn’t, it’s free.

Here’s how it works.

  • Show up and do your lessons/practices at least 75% of the time.
  • Complete at least 75% of the case studies and quizzes.
  • Finish out the full year of coaching.

At the end, if you don’t think it was hands down, the best coaching experience of your life, we’ll write you a check for every penny you spent and you’ll be on your way, no questions asked.

In short, do what we ask. Follow the program. And, when it’s done, you get to decide whether we did a good job. Simple as that.

IMAGE 3

 

Want to learn even more? Join the VIP List Today

 

Q: What about recertification? A:

Once you’ve finished the Level 2 Certification Master Class, you’re a PN’er for life. That means two things.

  • You’ll never need to re-certify for the PN Level 2 Certification.
  • You’ll never need to re-certify for the PN Level 1 Certification.
Q: I'm currently enrolled in L1 but haven't completed it yet. Can I still sign up for L2? A:

Yes, you can. Although, we do prefer you complete the Level 1 program before enrolling in Level 2. With that said, it’s ultimately up to you.

Q: Can I earn CEUs from my personal training organization with this program? A:

Most likely. The curriculum is pre-qualified for CEUs with the following organizations:

  • ACE (2.0 CECs)
  • ACSM (20 CECs)
  • AFAA (1.9 CEUs)
  • CDR (20 CEPUs)
  • CPTN (14 CECs)
  • NASM (1.9 CEUs)
  • PTA Global (24 CECs)

This means that, if you are certified by any of the groups listed above, CEUs are guaranteed upon successful completion of the course.

I should also note that a host of additional organizations accept our course on a one-off basis. For these, graduates from our program submit a summary of the course and their certificate for review.

Note: We’re also in the process of qualifying for CEUs with a select number of other international organizations.

Q: How can people find out more? A:

To learn more about the course, and to get on the Level 2 Certification VIP list, which gives you a chance to register early, 24 hours before the general public, sign up below.

Once you’re on the list, we’ll follow up with more information about the program.

Interested? Add your name to the VIP list. You’ll save up to 37% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 2 Certification Master Class on Wednesday, October 2nd.

If you want to find out more, we’ve set up the following VIP list which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to get started and ready to gain mastery in their coaching practice. So we’re offering a discount of up to 37% off the general price when you sign up for the Master Class VIP list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the PN Master Class twice per year. Due to high demand and a very limited number of spots, we expect it to sell out fast. But when you sign up for the Master Class VIP list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready to take the next step in becoming a world-class coach, we’re ready to share our knowledge and help you master the art of coaching.

The post The Precision Nutrition Level 2 Certification Master Class: Frequently Asked Questions. appeared first on Precision Nutrition.

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CSP Elite Baseball Development Podcast: Building a Better Throwing Program with Alan Jaeger

https://ericcressey.com/blog - Tue, 09/10/2019 - 21:22

We’re excited to welcome highly regarded pitching consultant Alan Jaeger to this week’s podcast to discuss long toss and both performance and rehabilitation throwing programs. A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 20-pack of Athletic Greens travel packets with your first order.

Show Outline

  • How Alan became known as “the long toss guy”
  • How experience as a young junior college arm led him to developing his throwing strategies
  • How Alan defines long toss and what the specific priorities of a quality long toss session are
  • How long toss facilitates self-organization of the body and intuitive feel for how to throw the ball efficiently
  • How stretching it out and working back to your partner with conviction gives pitchers the variance they need to remain athletic and free on the mound rather than repeatable and robotic
  • What big mistakes Alan sees in athletes’ daily catch play as well as the programming of their throwing sessions
  • How Alan liked to structure throwing for pitchers on 5- and 7-day rotations
  • Where Alan sees room for improvements in rehabilitation throwing programs
  • How the conversation about long toss has evolved over the last 20 years, specifically in professional baseball
  • How some MLB organizations still resist long toss, but why young front office phenoms are playing an influential role in transforming baseball into a more progressive era
  • How understanding a player’s background gives great insight into how they’ll function at a high level
  • How players can learn to respectfully say no to complete overhauls in their abilities and be prepared to stand their ground to preserve the longevity of their career
  • You can follow Alan on Twitter at @JaegerSports  and on Instagram at @JaegerSports.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 20 FREE travel packs (valued at $79) – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

Podcast Feedback

If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Improve Your Hip Clam

https://www.elitefts.com/education/feed - Tue, 09/10/2019 - 12:30
The hip clam is a great functional exercise, but it's incredibly easy to perform it incorrectly. My solution? Bring in the wall.
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Does Stretching Improve Performance?

http://www.tonygentilcore.com/feed/ - Tue, 09/10/2019 - 12:08

I’m still overseas in the U.K.1

I’ve got some of my own content lined up for later this week, but today TG.com regular, Travis Hansen, was kind enough to pinch write for me today.

It’s on static stretching and whether or not there’s any efficacy towards it helping to improve athletic performance.

Enjoy.

Copyright: ammentorp / 123RF Stock Photo

Does Stretching Improve Performance?

Does the science on traditional stretching actually benefit measures of athlete performance? I’m not sure that the notion has ever been questioned and we have all, including myself, just accepted the fact that by stretching our muscles we were actually taking positive steps towards running faster, jumping higher, and becoming an overall better athlete.

Before we dive into a lot of the research lets first look at some theories for and against stretching. We will start with the pros of stretching.

Pros of Stretching

First, it’s a common belief that stretching can effectively alter the tissue length resulting in more potential energy to be stored and an effective reset to the muscle allowing it to stay healthy and perform better. The effects of stretching on injury prevention is another article topic in itself, so we will just focus on the benefits of performance for now.

Unfortunately, it’s by no means fair to sit here and say that stretching will help you perform better although it sounds great on paper.

However, stretching does affect the viscous properties of muscle fibers and creates less resistance temporarily allowing for more potential ROM; although it doesn’t seem to be a permanent adaptation. Stretching can also improve fascicle length which may have implications on muscle recruitment rates, so there is another plus for stretching.

Moving on, stretching also deals with the aftermath of training.

Stretching has been shown to improve Parasympathetic Nervous System Activation.

This is the rest and digest part of our nervous system that you probably already know about and stretching can impact this branch of the nervous system, hasten recovery, and increase the potential to train harder in subsequent sessions if the stretching is timed right.

Lastly, stretching can make sure that there are no limitations in movement.

There is a bevy of research showing that its biggest influence is through creating more range of motion and degrees of movement freedom.

There are several scenarios you could think of which would require more ROM as an athlete (i.e. deep squat prior to vertical jump takeoff, loading phase of throwing or swinging, etc.) and you wouldn’t want a limitation in flexibility to prevent any success in your skill execution.

But what if stretching doesn’t really work as well as we thought and had hoped for…………?

Maybe Stretching Isn’t the Magic Pill (Important, but Not a Panacea) 1.  Angle of Peak Torque

I read about this theory awhile back when Chris Beardsley brought the idea to light in the Journal of Strength and Conditioning Research.

Basically, there are specific angles and ranges of motions where we will be most successful with different styles of training.

For example, with low velocity movements like bench press, squatting, and deadlifting the larger the range of motion and joint angle…the greater amount of force can be generated.

Conversely, with high velocity movements the ranges of motion and angles need to be much smaller in order to be successful.

All else being equal, stretching isn’t really going to offer a whole lot if you’re an athlete who relies upon high velocity performance on a regular basis.

Another thing to consider is that if you analyze the nature of most power and speed based activities, often times, athletes and clients already possess the capacity to load sufficiently and unload and propel their bodies in the intended direction.

So why then would they need to stretch more if muscles are naturally elastic and they’re already capable of the desired response?

via GIPHY

Kelly Baggett referred to this idea of movement specificity as limits of flexibility.

Most movement in sport doesn’t even come close to what a person is already capable (stretching wise) and the tasks don’t require a tremendous amount of stretching in order to perform well.

Lastly, is the old Length-Tension Relationship.

A muscle has a sweet spot in terms of optimal contraction that we should all aim for.

If there is too little or too much stretch then there will be resultant decreases in force production and performance.

Stretching then becomes questionable with this in mind since it aims to drive more motion into the tissue and surrounding joints which could cause our efforts to dissipate when the time comes.

Note From TG: I wanted to take a quick time-out to expound a bit on this topic. Please don’t take this post as an all-out attack on static stretching. My thoughts (and I think Travis’s are as well) mirror that of Mike Boyle, where, years ago there was a study that showed stretching before a vertical jump affected performance.

The knee-jerk reaction by the fitness industry was to avoid stretching with a ten-foot pole. However, if I recall, the study had it’s participants do a metric shit-ton of stretching (like 10-15 minutes worth, give or take? maybe more?), which of course isn’t ideal for performance. There’s a stark different between that and having an athlete engage in a few quick stretches.

Basically, it’s likely best not to take a yoga class right before a timed 60. Outside of that, a smidge of static stretching prior to competition isn’t going to alter the space-time continuum.

Okay, I’ll shut-up now.

This All Sounds Nice on Paper But What Does the Research Actually Say Stretching Does for Performance?

“To determine whether SS produced similar performance changes in different performance activities, the findings of the studies were separated into power–speed- or strength-based tasks. Fifty-two studies reported 82 power–speed-based measures (i.e., jumping, sprint running, throwing), with 56 nonsignificant changes, 21 significant reductions, and 5 significant improvements; collectively, there was a small 1.3% reduction in performance. Seventy-six studies reported 188 strength-based measures (i.e., 1-RM, MVC), with 79 nonsignificant changes, 108 significant reductions, and only 1 significant improvement. There was a moderate reduction in performance (–4.8%), which indicates a more substantial effect of SS on strength based activities. The stretch durations imposed between activity types were considerably longer for strength-based activities (5.1 ± 4.6 min) than for power–speed-based activities (1.5 ± 1.6 min), which may explain the greater mean performance reductions after SS.” (1)

And here is some more…

“Twenty-six studies incorporating 38 power–speed-based measures used <60 s of SS, with 29 nonsignificant changes, 4 significant reductions, and 5 significant improvements in performance; collectively, there was a trivial change in performance (–0.15%) (Supplementary Table S41). It is interesting to note that although most of the findings were not statistically significant after short-duration stretching, a greater number of significant improvements than reductions were found in jumping (Murphy et al. 2010b), sprint running (Little and Williams 2006), and cycling (O’Connor et al. 2006) performances. Thus, there is no clear effect of short-duration SS on power–speed-based activities, although changes may be observed on a study-by-study (and hence, subject-by-subject) basis. Nonetheless, when 28 power–speed-based studies (44 measures) using ≥60 s of stretching were examined, 27 nonsignificant changes and 17 significant reductions were found, with no study reporting a significant performance improvement. Compared with shorter-duration stretching, the mean reductions were marginally greater (–2.6%) (Supplementary Table S41).” (1)

Zero Non-Sense Stretching

If you’d like to hear a little more on what Travis has to say on the topic check out his resource Zero Nonsense Stretching HERE. (<– affiliate free link).

The post Does Stretching Improve Performance? appeared first on Tony Gentilcore.

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