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Elite Physical Preparation and Sports Performance Training
Updated: 18 hours 31 min ago

Lee Taft on the Biggest Coaching Mistakes in Speed Training

Fri, 09/20/2019 - 05:00

Lee Taft is a speaker, consultant and coach for people across the globe who want to get  faster. Whether it’s working with high-level athletes, or taking a staff and helping them take their speed game to the next level, Lee is a guy that can help you get there in record time.

In this show, Lee and I talk about the new training elements he’s added into his programs, why he’s such a big proponent of using bands in speed development, and then we go on a deep dive to look at the mistakes coaches make when training speed development with athletes.

Whether you’re talking linear speed, deceleration, change of direction or anything in between, this show is chock full of great information.

 

Show Outline

Here’s an overview of what we covered in this week’s show:

  • Show Intro:
    • Complete Coach Certification
    • Seattle Trip
    • NBA players are off
    • Project World Domination at IFAST
    • Kiddo sportsing
  • Random Musing:
    • Aspire to Be Great
  • Interview with Lee Taft:
    • How Lee got started in the world of physical preparation.
    • Why spatial awareness is a big deal, and how he incorporates it into his programs.
    • Lee’s 180 series, and why it’s become a big part of his training.
    • Why he’s such a big proponent of band training, and how he uses it in his programs.
    • Our deep dive on coaching mistakes, where we cover these areas:
      • Linear acceleration,
      • Linear change of direction,
      • Lateral acceleration, and
      • Change of direction.
    • The ONE piece of advice Lee would like to give every young coach who wants to get better at coaching speed.
    • An awesome lightning round where we talk about his in-services and workshops, what he wishes team sports coaches knew about speed training, and what’s next for Lee Taft.

 

Related Links

 

The Best Protein on the Market Today?

For many years, I simply disregarded the age-old advice of getting liquid protein in either during or after workouts.

Part of this was due to the fact that most had so much crap in them I didn’t want to put them in my body, and others might have been high-quality but tasted absolutely disgusting.

However, if you’re looking for a protein that’s not only high-quality but also tastes amazing, you need to check out Momentous.

I’ve been using Momentous for several months now, and I can tell you it’s hands-down the best tasting protein I’ve ever had. But it’s not just me – I have numerous elite athletes who are very picky with their protein powders, and every one of them raves about how great Momentous protein shakes taste.

And while the taste is amazing, the best part about Momentous is that they’re incredibly transparent with what goes into their product. You never have to worry about a tainted or dirty supplement, as all of their products are NSF and Informed Sport certified.

If you’d like to try Momentous out for yourself, here’s how to do it:

  1. Head over to LiveMomentous.com/Robertson
  2. If you want to try a sample, use the code RobertsonSample
  3. When you’re order to order, use the code Robertson20 to save 20% off your first order!

Regardless of which option you choose, I guarantee once you try Momentous protein shakes, you’ll never go back to anything else!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Lee Taft on the Biggest Coaching Mistakes in Speed Training appeared first on Robertson Training Systems.

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The 3 Biggest Squat Set-up Mistakes

Wed, 09/18/2019 - 05:00

When I was in Seattle a few weeks back, my entire presentation revolved around rebuilding the big lifts.

You see, I think too much of our lifting culture has been influenced by powerlifting.

And while we know powerlifters are strong, is that who we should look to for coaching advice when it comes to our general population or athletes?

I’m not so sure.

In this video, I’m going to challenge some of the big issues I see when it comes to coaching the squat, especially with regards to the set-up.

After all, when  it comes to squatting, many people fail to recognize just how important the set-up is.

I don’t care how good of a coach or lifter you are, if your set-up is jacked up, there’s no way you’re magically going to “fix” the lift!

In this short video, I detail three of the biggest mistakes I see when people are setting up to squat. Check it out now and make sure that you (or your clients/athletes) aren’t making them!

Now that you’ve watched the video (and seen the mistakes for yourself), here’s a quick refresher:

  1. Don’t place the feet too wide. Unless you’re a powerlifter looking to break World Records, there’s no need to place the feet excessively wide. Not only does it make the lift incredibly awkward, but there’s not much carryover to everyday life or sporting activities when you squat this wide, either.
  2. Don’t place the feet too narrow. I’m not sure why this is a thing, but most of us aren’t built to squat under load with our feet super narrow and toes pointed straight-forward. Again, find a way to squat that allows the body to use its natural mobility and athleticism. This generally occurs with the feet shoulder-width apart and toes turned out 15-20 degrees.
  3. Don’t arch the back excessively. Again, using a more aggressive arch through the lower back is fine if your number one goal is to move heavy weights, or to break world records. However, if your goal is to get strong and stay relatively healthy doing it, focus instead on stacking the system and using muscles and pressure to create stability, versus bony compression.

While these mistakes may seem simple, I think you’d be shocked at how many people make them early-on in their training.

And I can guarantee if you address these issues early-on in their training sessions, your clients and athletes are going to love squatting – or at the very least, they’re going to love the results!

All the best,
MR

The post The 3 Biggest Squat Set-up Mistakes appeared first on Robertson Training Systems.

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

Fri, 09/13/2019 - 08:53

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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Jae Chung on Coaching, Cuing and Building Relationships

Fri, 09/06/2019 - 05:00

Jae Chung worked as a coach at IFAST for seven years, coaching mostly general-population and fat loss clients. Before working at IFAST, Jae taught martial arts (primarily T’ai Chi Ch’uan), taught English in the Peace Corps, tutored writing to undergraduates and graduate students at Indiana University, and also taught violin lessons.

Jae is currently enjoying a temporary retirement as a stay-at-home dad to two children under the age of 3.

In this show, Jae and I talk about a ton of stuff, starting with how his most elite athletic skill growing up was typing fast, what he means when he says you can’t bat 1.000, his thoughts on effective vs. ineffective cues, and why a pivotal moment in his life was when he stopped worrying about looking smart, and instead focused on becoming smarter.

The audio is a bit shaky for the first 2-3 minutes, but after that, you’re in for some real coaching gold.

 

Show Outline

Here’s a brief overview of what we covered in this week’s show:

  • Show Intro:
    • Labor Day Weekend Recap
    • Complete Coach Launch
  • Deep Thought/Motivational Message:
    • Be a Good Human
  • Interview with Jae Chung:
    • How Jae stumbled into a career in physical preparation.
    • His wide ranging career path that ultimately led him to IFAST.
    • What it means to “flirt” with your clients (and why YOU should be doing it).
    • Jae’s thoughts on building relationships and rapport with your clients and athletes.
    • How to interact with and communicate with “tough” clients.
    • What makes an effective – or ineffective – cue?
    • Jae’s favorite cues, and what makes them so darn effective!
    • How a guy that was once described as a “cold son of a bitch” because a warm and caring coach that virtually every client loved and adored?
    • The BIG Question.
    • Our always popular lightning round where we discuss moving to a new city, what it’s like raising 2 kiddos under the age of 3, a few resources he’d recommend to become a better coach, and what’s next for Jae Chung.

 

Related Links

 

Do You Want to Become a Complete Coach?

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

The Public Launch will open TOMORROW, and after that, you won’t be able to get in again until March of 2020.

So if you’re interested, please head over to CompleteCoachCertification.com first thing tomorrow to get start with the certification. Thank you!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Jae Chung on Coaching, Cuing and Building Relationships appeared first on Robertson Training Systems.

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How to Bench Press without Lower Back Pain

Wed, 09/04/2019 - 08:10

Most everyone who goes to the gym enjoys bench pressing.

And while it’s an awesome exercise for developing upper body strength, at the same time, it can really beat some people up.

Sometimes it’s is the shoulders.

Sometimes it’s the elbows.

And sometimes, it’s the lower back.

But in the words of Roberto Duran, “No mas!”

In this short video, I give you several techniques that you can use right now, today, to alleviate lower back pain when you bench press.

Here we go!

Now that you’ve watched the video, here are a few quick notes and reminders:

  • Elevate the feet. This is the simplest part of the equation – when you get the feet off the ground, you naturally reduce the arch in the lower back. In many cases, this step alone will reduce lower back pain and allow you to press pain-free.
  • Find the hammies. Finding the hammies is another way to reduce that arch in the lower back. If your feet are on the bench, think about finding the heeling and gently “pulling” the heels back towards your body.
  • Keep the back flat throughout. Often when the weight gets heavy, that’s when we try to arch and extend our body to move more weight. And while that’s fine if you’re trying to push max weights, if you’re trying to build strength while staying pain-free, then keep the back flat to the bench throughout.

And if the bench press just isn’t working, consider trying a floor press instead.

I sincerely hope this helps you get back in the gym and move those weights pain-free!

All the best,
MR

The post How to Bench Press without Lower Back Pain appeared first on Robertson Training Systems.

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Daniel Bove on Variability, Load Management and Winning in the NBA

Fri, 08/30/2019 - 05:00

Daniel Bove is currently serving as the Director of Performance for the Phoenix Suns. With the Suns, Daniel is tasked with managing the strength & conditioning and sports science departments.

Before coming to Phoenix, Daniel worked as a strength & conditioning coach and applied sports scientist for the Atlanta Hawks.  With a diverse background in fine art, kinesiology, and data science, Daniel utilizes a diverse set of skills in the High Performance space

In this show, Daniel and I cover a ton of ground – from his big 3 of training and recovery, to what movement variability means to him with regards to basketball players, how the Suns are using their quadrant system to better manage load, and why WINNING makes everything in the NBA so much sweeter.

This is a really fun show, and one I truly hope you’ll enjoy.

 

Show Outline

Here’s an overview of what we covered in this week’s episode:

  • Show Intro:
    • Weekend Recap
  • MR’s Deep Thought:
    • Run YOUR Race
  • Interview with Daniel:
    • How a fine arts major ended up working in the NBA.
    • Daniel’s big rocks when it comes to training and developing basketball players.
    • How his process and programming evolve over the course of the competitive season (off-season, pre-season, in-season, etc.)
    • What movement variability means to him when it comes to training basketball players.
    • The logistics of the NBA off-season, and how he keeps tabs on athletes that don’t stay on site to train.
    • The big changes he makes when he shifts from off-season to pre-season training.
    • The 4-Quadrant system they’re using with the Suns to consolidate workload.
    • The BIG Question.
    • A fun lightning round where we talk about building a new team/staff, the resources that have made him a better coach, his favorite part of the NBA season, and what’s next for Daniel Bove.

 

Related Links

Connect with Daniel

Books Referenced

 

Do You Want to Become a Complete Coach?

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

Now here’s the thing – spots for the certification will open twice per year for a limited time only. If you’re interested in learning more, my next certification will launch in September, and if you join my FREE Insiders List, you’ll be able to save $200 when it opens!

If you’re interested in learning more, please head over to CompleteCoachCertification.com to get on the Insider’s List. Thank you!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Daniel Bove on Variability, Load Management and Winning in the NBA appeared first on Robertson Training Systems.

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Back Squat vs. Front Squat: What’s the Difference?

Wed, 08/28/2019 - 05:00

While people love to debate about whether the back squat or front squat is “better,” I think there’s a far more important question to ask…

Namely, what are the DIFFERENCES between front and back squatting?

In this short video I break it down for you. Enjoy!

Now that you’ve watched the video, a few quick notes:

  • Sitting DOWN vs. BACK. In a front squat, it’s easier to get the pelvis underneath you, which allows you to sit down. In contrast, when back squatting the weight shifts you forward to some degree, which then forces you to sit back to help counterbalance effectively.
  • Upright vs. Angled torso. With the barbell in front of your body (and at risk of falling off your shoulders!), a front squat keeps you more upright. On the flip side when you’re back squatting, the weight pushes you forward and naturally angles your torso forward a bit more.
  • Anterior vs. Posterior Chain. In a front squat, the combination of sitting down and keeping the torso more upright is going to put more stress on the anterior chain – the abs and quads. In a back squat, where the torso is more angled and you have to sit back further, there’s more stress applied to the posterior chain – namely the spinal erectors, glutes and hamstrings.

As always, I hope you enjoyed the video and learned a thing or two along the way!

All the best,
MR

The post Back Squat vs. Front Squat: What’s the Difference? appeared first on Robertson Training Systems.

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Eric Cressey on Building the Bulletproof Baseball Shoulder

Fri, 08/23/2019 - 05:00

Eric Cressey is the president and co-founder of Cressey Sports Performance, with facilities in Hudson, MA and Jupiter, FL. Eric has worked with clients from youth sports to the professional and Olympic ranks, but is best known for his extensive work with baseball players, as more than 100 professional players train with him each off-season.

Eric publishes a free blog and newsletter at his website, www.EricCressey.com, and has a podcast at www.EliteBaseballPodcast.com.

Eric is someone that I consider a true professional in our industry, and a good friend as well. We’ve co-authored products and articles together, and he’s someone I’m constantly learning from.

In this show, Eric and I go deep on the topic of shoulders. We start with how a beat-up shoulder from tennis helped him become a go-to resource for pitchers, the massive demands placed on the shoulder when throwing, an overview of his assessment process, how he blends movement quality with training savagery, the power of the lats in pro pitchers, and his current thoughts on arm care.

If you train any overhead athlete you should be listening to Eric, and we cover a ton of ground in this show.

 

Show Outline

Here’s a brief overview of what we covered in this week’s show:

  • Show Intro:
  • Deep Thought:
    • Put Yourself Out there
  • Interview with Eric:
    • How a beat-up tennis shoulder gave Eric a massive understanding of the shoulder, and helped him become one of elite resources in all of baseball.
    • The extreme demands placed on the shoulder when pitching.
    • His assessment and evaluation process when starting with a new pitcher, including how much time is spent in different areas of the assessment process (i.e. discussion, orthopedic, sport-specific, etc.)
    • Real talk: How do you write a program that allows someone to train like a savage, while keeping their shoulders healthy in the process?
    • Eric’s advice on arm care routines, and how he finds ways to sneak this kind of work into his programming.
    • A frank discussion on breathing, resets, and how he incorporates them into his workouts.
    • A peek behind the curtain – what are the differences between training an up-and-coming prospect, versus an all-star or Cy Young Winner like Max Scherzer or Corey Kluber?
    • A super engaging lightning round where we talk about the new CSP facility, the qualities he looks for in interns, how he works to find work/life balance, and what’s next for Eric Cressey.

 

Related Links

 

Do You Want to Become a Complete Coach?

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

Now here’s the thing – spots for the certification will open twice per year for a limited time only. If you’re interested in learning more, my next certification will launch in September, and if you join my FREE Insiders List, you’ll be able to save $200 when it opens!

If you’re interested in learning more, please head over to CompleteCoachCertification.com to get on the Insider’s List. Thank you!

 

Sharing is Caring!

If you took something away from this AWESOME show with Eric, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Eric Cressey on Building the Bulletproof Baseball Shoulder appeared first on Robertson Training Systems.

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What’s the Difference between a Trap Bar and Barbell Deadlift?

Wed, 08/21/2019 - 05:00

One of the most common questions I get asked is:

“What are the differences between a trap bar and barbell deadlift?”

In this short video, I talk about the two major differences I see, and how they can help you determine which lift is best for you, your clients, and/or your athletes to perform.

Check it out!

Regardless of which variation you choose, a few notes on performance:

  • Work to get your hips down and back flat. Deadlifting should not hurt your back. If you struggle to get your hips down into an ideal starting position with a barbell, considering using a high-handle trap bar.
  • Think about PUSHING through the floor. With the hips in the correct position, I like to think about pushing through the floor to stand up. This helps ensure that my hips and shoulders rise at the same time (versus my hips shooting up first).
  • If you’re going to powerlift, spend most of your time with the barbell variation. There’s really no way around it – if you want to powerlift, you better get comfortable with a barbell in your hands. You do have the option of going with a sumo or conventional set-up, however. If you’d like a tutorial on how to sumo deadlift effectively, drop me a note in the comments section and I’ll see what I can do later on!

As always, thanks for your support and I hope this video helps you out!

All the best,
MR

The post What’s the Difference between a Trap Bar and Barbell Deadlift? appeared first on Robertson Training Systems.

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Chris Chase on the Evolution of Strength & Conditioning in Basketball

Fri, 08/16/2019 - 05:00

Chris Chase is the Director of Performance for the Memphis Grizzlies. In this role, he’s in charge of managing Grizzlies performance staff and weight room, writing all performance programming, and serving as one of the strength and conditioning coaches.

In this show, Chris and I cover a ton of topics, including the education necessary to work in the NBA, the pros and cons of tech in sport, how his philosophy has evolved since our last episode, and a really big question we all need to be talking about – what is the true role of a strength and conditioning coach.

I feel like Chris is a true visionary in this field, and I can’t wait for you to listen to this show.

 

Show Outline

Here’s a brief overview of this week’s episode:

  • Show Intro:
  • Deep Thought:
    • Challenging Yourself
  • Interview with Chris Chase:
    • Chris’ current position with the Memphis Grizzlies, and what he’s up to these days
    • The current education standards in the NBA, and why this could potentially cause issues in the future.
    • A really tough question: What is the role of a strength and conditioning coach?
    • How Chris’ philosophy and training has evolved in recent years (and why learning Final Cut may be one of his most important pieces of con ed in recent memory!)
    • Accountability – what does this word mean at the elite level? And are we always upholding the highest standards?
    • Technology in sport: The good, the bad, and the ugly

 

Related Links

 

Do You Want to Become a Complete Coach?

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

Now here’s the thing – spots for the certification will open twice per year for a limited time only. If you’re interested in learning more, my next certification will launch in September, and if you join my FREE Insiders List, you’ll be able to save $200 when it opens!

If you’re interested in learning more, please head over to CompleteCoachCertification.com to get on the Insider’s List. Thank you!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Chris Chase on the Evolution of Strength & Conditioning in Basketball appeared first on Robertson Training Systems.

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What Hand Position is Best for Chest Supported Rows?

Tue, 08/13/2019 - 06:02

Back in the day, I used to LOVE doing some chest supported rows.

And while it’s obviously an effective exercise for building the mid-back, I often get one question time and time again when coaching it:

Which hand position is best?

In this short video, I describe to you the differences between a neutral and pronated grip, and which one I tend to choose for my clients and athletes!

Now that you’ve watched the video, here are a few notes on not only the ideal grip, but other set-up and performance cues as well:

  • Go PROnated. When you use a pronated grip on this exercise it’s easier to train the target area (i.e. mid-back/rhomboids). Furthermore, you’ll be less likely to overuse the lats and irritate the front side of your shoulder.
  • Bend the knees slightly. It may seem strange at first, but bending the knees even a little bit when you perform a chest supported row will not only take stress off the lower back, but help you hit the mid-back even harder.
  • Use a full and consistent range of motion (ROM). Often when people perform this exercise, they end up chopping the range of motion. At the bottom, think about allowing the shoulder blades to glide around the rib cage, and at the top, think about squeezing them back and together.

Give these tips a shot next time you’re in the gym – I think it will make a big difference on how your chest supported rows feel going forward!

Best

MR

The post What Hand Position is Best for Chest Supported Rows? appeared first on Robertson Training Systems.

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Dr. Ramsey Nijem on Developing Young NBA Talent

Fri, 08/09/2019 - 05:00

Dr. Ramsey Nijem begins his sixth season with the Sacramento Kings, and his fourth as the team’s head strength and conditioning coach. Dr. Nijem spent two seasons as the Kings assistant strength and conditioning coach prior to his current role.

Before joining the Kings, Dr. Nijem was the head strength and conditioning coach at Santa Barbara City College and an assistant strength and conditioning coach at UC Santa Barbara prior to that.

In this show, Ramsey and I talk about how his inability to dunk led him to becoming a strength coach, the role and value of relationships in coaching, why boring wins, the differences between developing an American vs. European player, how hectic the NBA off-season is, and why you have to put the ego aside and think of yourself as support staff.

This is an AWESOME show, and I really think you’re going to love Ramsey’s insights.

Show Outline

Here’s a brief overview of what we covered in this week’s show:

  • Show Intro:
    • AWESOME weekend, kiddos starting school and sports, etc.
    • Fresh new content coming your way!
    • Lots of work being done behind the scenes on the Complete Coach Certification
  • Deep Thought:
    • Find Ways to Recharge YOUR Battery
  • Interview with Ramsey:
    • How his inability to dunk led him to working in the NBA.
    • His overarching philosophy when it comes to training basketball players.
    • What a new athlete looks like to him, and the differences he sees between American and European players.
    • A little insight into the rigorous pre-draft process that draft eligible athletes go through!
    • The adjustments he makes to someone’s training calendar if they aren’t getting a ton of run on the court.
    • What Ramsey hopes to accomplish with a new athlete over the course of their first year working together.
    • The BIG Question.
    • The ever-popular lightning round where we talk about career highlights, getting his DSC, random training modalities, and what’s next for Dr. Ramsey Nijem.

 

Related Links

 

Do You Want to Become a Complete Coach?

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

Now here’s the thing – spots for the certification will open twice per year for a limited time only. If you’re interested in learning more, my next certification will launch in September, and if you join my FREE Insiders List, you’ll be able to save $200 when it opens!

If you’re interested in learning more, please head over to CompleteCoachCertification.com to get on the Insider’s List. Thank you!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Dr. Ramsey Nijem on Developing Young NBA Talent appeared first on Robertson Training Systems.

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Build That Back with the Dumbbell Row

Wed, 08/07/2019 - 05:00

The DB row is one of those exercises that many assume is easy, simply because everyone does it.

But if you walk into most commercial gyms, it’s really evident that most people DO NOT know how to do this exercise correctly!

If you want a quick tutorial on how to get the most out of this exercise, take 2-3 minutes out of your day to watch this video NOW!

Once you’ve watched the video, here are a few quick notes to maximize performance and technique:

  • REACH! One thing I really like to cue when doing a row is to focus on the supporting arm. Don’t just hang on it – instead, think about reaching long. This will engage both serratus on that side, as well as the core as a whole.
  • Row! Too often, when people row they focus solely on either the motion at the scapula or the elbow. Instead, a clean row is a blend of scapular retraction and elbow flexion. Work to blend and smooth the two to make it look athletic and fluid.
  • Use a full range of motion (ROM). Often when people row, they end up somewhere in the middle with regards to their ROM. Make it a goal to reach long and open up the upper back on every rep, and then squeeze the scap back at the top.

While many assume this is an easy exercise just because it’s familiar, I guarantee if you focus on these basic tips it’s going to make a massive impact on your performance.

Give it a shot and let me know what you think!

All the best,
MR

The post Build That Back with the Dumbbell Row appeared first on Robertson Training Systems.

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Casey Zavaleta on Building a Strong and Healthy Female Body

Fri, 08/02/2019 - 05:00

Casey Zavaleta is a functional strength coach at All Day Fit, a personal training gym based out of Toronto, Canada. Prior to her time there, Casey also worked for Toronto FC of the MLS, and got a double-major in neuroscience and dance from Indiana University.

I originally crossed paths with Casey a few years back while training her husband, Eriq Zavaleta. She was always great to chat with, and I loved how focused she was on continuing education and becoming a better trainer.

In this show, Casey and I talk about why women “aren’t just tiny men,” how to help your new clients build ownership over their training, the diet culture we’re wrapped up in and how to repair your relationship with food, how she explains stress to her clients and athletes, and why she recently started her own podcast.

This is a really great episode, and one I think you’re going to take a ton of practical information away from.

 

Show Outline

Here’s an overview of this week’s show:

  • Show Intro
    • Vacation
    • My Birthday
    • Summer League
    • The Certification!
  • Deep Thought: Tell the People You Love You Love Them!
  • Interview with Casey:
    • How Casey got started in the world of physical preparation.
    • How a double major in neuroscience and dance from Indiana University ended up in Toronto.
    • The biggest differences between training men and women
    • Why people should spend more time focusing on how they want to FEEL, versus how they want to LOOK.
    • What a typical session would look like with Casey at All Day Fit.
    • “Repairing Your Relationship with Food” – what it means, and why it’s so important for many of our clients and athletes.
    • How we can help clients to tune into their bodies.
    • Casey’s thoughts on relaying stress to our clients and athletes, and why it’s such a critical piece of the puzzle.
    • The BIG Question.
    • A really fun lightning round where we talk about pros and cons of being married to a pro soccer player, continuing education, her experience starting her own podcast, and what’s next for Casey Zavaleta.

 

Related Links

 

Complete Coach Certification

It seems like every day I talk to a young trainer or coach who is frustrated.

Frustrated with the results they’re getting.

Frustrated because they don’t have trusted resources to learn from.

And maybe they’re frustrated because they simply don’t have enough clients, and wonder how long they’ll be able to stay in the industry.

So if this sounds anything like you, I’ve got something that I know will help!

My Complete Coach Certification was created for trainers and coaches just like you – who are serious about the results they get, and know that becoming a better coach can directly translate to a bigger bottom line.

This certification is going to take the last 20 years of my life’s work and put it all into one massive course. In it you’ll learn:

  • How to use the R7 system to create seamless, integrated and efficient programs for clients and athletes of all shapes and sizes,
  • How to create the culture, environment and relationships with everyone you train so you can get the absolute best results, and
  • The exact progressions, regressions and coaching cues I use in the gym – from squatting and deadlifting to pressing and pulling and everything in between.

Of course there’s a ton more that I cover, but that should give you a pretty good idea of what the certification is all about!

Now here’s the thing – spots for the certification will open twice per year for a limited time only. If you’re interested in learning more, my next certification will launch in September, and if you join my FREE Insiders List, you’ll be able to save $200 when it opens!

If you’re interested in learning more, please head over to CompleteCoachCertification.com to get on the Insider’s List. Thank you!

 

Sharing is Caring!

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

The post Casey Zavaleta on Building a Strong and Healthy Female Body appeared first on Robertson Training Systems.

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Build Your Abs AND Upper Body with the Single-Arm Dumbbell Bench Press

Tue, 07/30/2019 - 06:52

When it comes to training, I’m all about maximizing bang for my buck.

After all, why do multiple exercises when ONE exercise can give you a ton of benefit?

In this case, the single-arm dumbbell bench press is an awesome choice, because it not only strengthens the upper body, but builds a strong and stable core as well.

If you’ve never tried this before, you absolutely HAVE to give it a shot in your next training session!

Now that you’ve watched the video, here are a few more technique tips:

  • Get the feet set. This may sound simple, but make sure the feet are square and firmly on the floor. If standard bench pressing irritates your lower back, consider putting a set of low boxes or plates underneath your knees.
  • Exhale to find your abs. While any bench press variation is intended to build the upper body, you can’t forget the core training element of this one. To help set a good position and lock those abs in, think about exhaling first. Then last but not least….
  • NO ROTATING! This variation isn’t about how much weight you can push – but rather, how much weight you can push while controlling rotation. It may help to think of your torso as a coffee table, and you want it to stay flat and stable throughout.

Like I said up top, if you’ve never done this exercise before, it’s definitely one you need to throw into your programs from time to time.

Give it a shot and let me know what you think!

All the best,
MR

The post Build Your Abs AND Upper Body with the Single-Arm Dumbbell Bench Press appeared first on Robertson Training Systems.

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5 Ways to Build Relationships and Rapport Faster as a Trainer or Coach

Thu, 07/25/2019 - 19:39

In today’s training space, there’s a lot of lip service and cliché talk about “soft skills,” “culture” and “rapport.”

Am I devaluing those things in any way, shape or form? Absolutely not! In fact I believe they’re critical to maximizing your success as a trainer or coach.

But here’s the thing…

…with lots of so called talk about build relationships and rapport, I find that mentioning those isn’t enough – we need to have more open discussion about HOW you actually do it!

In this show, I’m going to give you 5 specific things you can start doing right now, TODAY to build relationships and rapport faster than ever.

Let’s do this!

 

Show Outline

Here’s a brief overview of this week’s show:

  1. How important it is to find your own, unique coaching style (and why you can literally repel clients and athletes if you don’t!)
  2. The three words virtually every trainer and coach can afford to say more frequently.
  3. Why scouting your clients before you assess or interact with them can show how serious and dedicated you are to their success.
  4. How our distorted viewpoint of fitness can carry over to the clients and athletes we train – and how how have a better perspective on where they’re coming from.
  5. Soft skills are great, but if you don’t do THIS at some point in time, your clients and athletes simply will not stick around. (This is just real talk here my friend…don’t kill the messenger!)

 

Sharing is Caring

If you took something away from this show, please take 30 seconds out of your day to share via email, social or whatever means work best for you.

Thanks so much for your support!

 

The post 5 Ways to Build Relationships and Rapport Faster as a Trainer or Coach appeared first on Robertson Training Systems.

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Loosen Up Stiff Shoulders with the Kettlebell Arm Bar

Wed, 07/24/2019 - 05:00

As I discussed a few weeks back in my face pull video, a lot of clients and athletes struggle with shoulder mobility issues.

As such, we need to constantly be widening our training toolbox if we want to help those people move and feel better!

The kettlebell arm bar is yet another exercise that you can pull out of the toolbox to make sure you keep your shoulders feeling great, but at least initially, it can seem sort of scary due to the position of the kettlebell.

But in this short video, I show you exactly how to perform this exercise!

After you’ve watched the video, here are a few things to remember:

  • “Where do I keep my eyes?” Head position depends on comfort level during the exercise, and how kinesthetically aware someone is of their body in space. If you’re new to the exercise, keep your eyes on the ‘bell at all times. If you’ve done it a bunch and own the movement, feel free to take on a more “neutral neck” alignment.
  • Own the ‘bell. When it comes to any kettlebell movement, you have to think about owning the ‘bell. Don’t allow it to roll back in your wrist, and think about being able to “punch” your knuckles to the ceiling.
  • REACH! The final piece of the puzzle here is reaching. I like to think, again, like I’m punching towards the ceiling to engage serratus and open up the mid-back.

The kettlebell arm bar is an awesome exercise for keeping the shoulders feeling great. And while it definitely needs to be respected, when done well, it could hold a place in many clients and athletes programs.

All the best,
MR

The post Loosen Up Stiff Shoulders with the Kettlebell Arm Bar appeared first on Robertson Training Systems.

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Matthew Ibrahim on Slow Cooking and Communication in Training

Fri, 07/19/2019 - 05:00

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA.

He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox and Lululemon, in addition to guest speaking internationally in Milan, Italy.

His professional work has been featured in Men’s Health and Men’s Fitness. Currently, he is finishing up his masters degree at Rocky Mountain University, which has a direct track into a PhD in Human and Sport Performance.

In this show, Matthew and I talk about his early failings in academia, why FUN is so critical to your success in this industry, the value of a 10-minute brain dump, and how to be successful – with integrity – on social media.

This is a really fun show and I think you’re going to love it.

 

Show Outline

Here’s a brief overview of what we covered on this week’s show:

  • How Matthew got started in the world of physical preparation.
  • His overarching philosophy or “Big Rocks” when it comes to training and coaching.
  • What to do when a client or athlete just isn’t getting a specific lift or exercise.
  • Slow Cooking: Looks great on paper, but it’s not necessarily what a client or athlete wants to hear. Learn how Matthew reconciles the two to make training a Win-Win.
  • How to keep an open mind and not become too dogmatic in your approach to training.
  • Communication and buy-in – how to get it, and perhaps more importantly, how to keep it!
  • The BIG Question.
  • A really fun lighting round where we talk about our mutual friend Tim DiFrancesco, his advice on being successful on “The ‘Gram,” his Ph.D. work, and what’s next for Matthew Ibrahim.

 

Related Links

The post Matthew Ibrahim on Slow Cooking and Communication in Training appeared first on Robertson Training Systems.

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Build Total Body Power with the Kettlebell Swing

Wed, 07/17/2019 - 05:00

Many people would assume that if you’re dealing with a lower body injury, that you can’t train lower body power.

And that’s simply not the case!

If we go way back to 2012, my good friend BJ Gaddour was talking about how he loved the kettlebell swing for developing lower body strength and power.

BJ had suffered numerous knee issues from his football career, so sprinting and jumping weren’t the best choices for him.

So to fill in those gaps in his program, he used the kettlebell swing instead – with awesome results.

In this short video, I describe how I coach and cue this awesome exercise. Enjoy!

Now that you’ve watched the video, here are a few key notes:

  • Keep the back flat throughout. When it comes to the swing, one of the biggest issues is keeping a neutral spine position throughout. The goal is to really load the hips and thighs, NOT the lower back. To help you do this…
  • Use a short and tight range of motion. On the loading phase, think about keeping the kettlebell in tight to the groin – like snapping a football (thanks Dan John). On the propulsive phase, keep the elbows soft and the ‘bell in tight to the body. When it gets really far out in front it can be difficult to control, and I think you lose some of the benefits of the lift.
  • Be explosive and snappy! Can you load a swing up super heavy? Sure – and there’s a time and place for that. However, if your goal is to be explosive, use a slightly heavyish weight but focus on being explosive and snappy throughout.

The kettlebell swing is an awesome exercise, and one you can use to fill in numerous gaps in your programming.

If you’re struggling to find ways to incorporate power training into your program, though, give it a shot – I guarantee you’ll love the results!

All the best,
MR

The post Build Total Body Power with the Kettlebell Swing appeared first on Robertson Training Systems.

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10 Keys to Building Better Basketball Players

Fri, 07/12/2019 - 05:00

Growing up, I was absolutely obsessed with basketball.

It wasn’t uncommon for me to spend 4, 6, and sometimes upwards of 8 hours a day working on my game.

And while I loved playing the game, I might love coaching basketball players even more.

In this show, I cover 10 ways we can help make our basketball players stronger, healthier and more athletic.

And even if you’re not a fan of the game, I think there’s enough good stuff in here to keep you entertained!

Show Outline

Here’s a brief overview of the topics I discussed in this week’s show:

  1. Teach them how to squat (and why squatting is so critical to basketball players)
  2. Use tools YOU’RE comfortable with for speed development
  3. Heavy weights have a role – at certain places and times
  4. Train the HUMAN first
  5. Give them the ability to load their system
  6. Explain lateral acceleration to them in a way they can understand
  7. Work to find appropriate angles – i.e., how to make even slow athletes move faster
  8. Coach the defensive position (yes, they all need it)
  9. Give them CONTEXT
  10. Find the ideal blend of vertical jump training – because most of the time, it needs to be trained to be improved!

 

Enjoy the Show? Please Share it with a Friend!

If you enjoyed this show and have either a basketball player or coach in your life, please take 2 seconds out of your day and pass it along to them.

I sincerely hope they’ll benefit from it as well!

The post 10 Keys to Building Better Basketball Players appeared first on Robertson Training Systems.

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