Facebooking: Responding to a Response

I updated this status to facebook the other day and got a response that I feel warrants a post. If this person is confused then I'm guessing a lot of people are being mislead as well. 

Facebook Post 

Aside from all the "girly crap" (jargon, perfume, hair things, and overall typical junior high girl behavior), I'm extremely proud of Emma Wright, Taylor Jones, and Gabby Salemink for breaking all their own records last night. 

For some reason Emma couldn't resist throwing 225lbs on the bar and box squatting it 2x. Gabby put up an extremely impressive 185lb, and I'd love to have seen what Taylor could've done had she been feeling better, but that didn't stop her from throwing up 175lb.

Considering that just a few months ago 135lb seemed IMPOSSIBLE to all of them, this is quite the accomplishment. There are plenty of high school senior boys that'd be scared to touch these kind of weights.

Saying "nice job" doesn't quite do it.

Anonymous Response:

"But Adam, is it really safe for them to be lifting that much? Their epiphyseal plates aren't even done growing/forming yet. According to ACSM, guys and girls younger than 18 should focus on endurance lifting with lower weight and avoid maximal lifts. Just sayin'!"

I'd like to say I handled it best as possible, but who knows, probably not. I know this person and really feel they were asking sincerely, but people making comments like this when they are under informed.....it's fairly annoying. So is dealing w/ people who can't think critically.

Most people's epiphyseal plates (aka growth plate, which is pretty much an "open" space at the bottom of bones to allow for expansion) fuse between 18 and 26 (usually closer to 26 for males, and closer to 18 for females).

Does that mean they shouldn't lift anything heavy before that time?

More specifically, does the stress from those few seconds loaded w/ a heavy implement endanger the growth plate?

To be honest, I really don't understand the thought process that we wouldn't lift anything heavy even if it did put the growth plate at risk, of which it does NOT enough to be of concern, not even close actually (unless being stupid is added). Risk is manageable, that's why we're in a weight room. It's a controlled environment, a general means of training, closed loop. So as long as their technique is sound, we're going to lift heavy. The opposite would be actual play on a field mat or court and where almost all injuries occur. Where the environment is random, not controllable, as specific a means as it gets and open loop. Btw, few injuries occur w/ epiphyseal plates, they're pretty tough. It's overuse of repetitive actions and stresses that typically cause damage to the growth plate, I'll get into that later. Not all the time, but it'd take an event far different than a box squat to do it, like jumping out of a tree.

Also, in my experience, usually when people use words like "epiphyseal" instead of growth plate, they're either right out of school and/or they're trying to make sure everyone knows they are educated, which in their minds means "smart" (most of the time) but it's really not even close to the same thing. 

My Response:

Always love questions like this. Honest answer: No, it's not safe, not at all, that's why they've done 4 months of training before hand, and why their in a cage. But you mean could this injure their growth plates. 

1. define "endurance lifting" (sounds like tracy anderson....you don't want to sound like her). 

2. growth plate injuries occur w/ highly repetitive stresses like jogging, we also see this w/ radial injuries in gymnasts. W/ the eruption of year round sport specific activity I wouldn't be surprised that we see a continuing trend of MLB baseball pitchers coming out of area's where it's cold for a large portion of the year so they can't grow up throwing year round, this is less about the epiphyseal plate but over use is over use. Besides that, you really want to wait until their 26 to make sure everything is fused up in their? 

3. It's all relative, but even then, we're loading up like this once a month. They're not powerlifters, but even if they were it'd be much safer than the endurance game. The truth is everyone would benefit more from picking up heavy things than overly repetitive actions in general. An injury to their growth plate was the least of my worries when they sat back on that box. And besides all of this, these girls work their asses off, and shouldn't have anyone filling their heads w/ the false idea that they could be potentially stunting their growth by being brave enough to get under a bar that's almost dbl their weight. 

The truth is that ACSM's ego gets in the way enough that their still printing things we wanted to believe in 1970 and are undoubtedly false or incomplete. H/e I probably shouldn't throw ACSM under the bus as I don't use that resource for anything, ever. There are some great studies on overuse injuries on Pubmed though.

For arguement and curiosities sake here are some of those studies:

All of these show the need for strength training in a developing athlete, and all of them show the need for an off season as well as stimulation from a variety of different activities throughout the year. 

http://www.ncbi.nlm.nih.gov/pubmed/16452269

http://www.ncbi.nlm.nih.gov/pubmed/21098816

The last line is the best line:
http://www.ncbi.nlm.nih.gov/pubmed/7747003

This would be more suggestive to diet. In my mind the loss of menstrual cycle, esp in athletes, is due to a significant drop in body fat and so too could mean that they aren't getting enough food to feed their bones. 

http://www.ncbi.nlm.nih.gov/pubmed/15316874

This is the best sentence from this entire abstract: " and female adolescent distance running was associated with suppressed bone mineral accrual". So it's not just causing stress fractures (time bombs) it's inhibiting their ability to lay down new bone. 

http://www.ncbi.nlm.nih.gov/pubmed/21944303

This is a terrible step in the right direction of proving that strength training affects performance of any type of running (but this is something that's been proven repeatedly as well). If you'll notice as well, the distance athletes only performed 4x4 HALF squats, 3x/week for 8 weeks. Half!!! That's all. That's not a significant strength program, think what could happen w/ a full squat and a program built around the individual athlete, or even use of a prowler (seriously!)

http://www.ncbi.nlm.nih.gov/pubmed/18460997

From what I've seen it seems that it's almost to the point where it's not 'if' too much running will lead to an injury but 'when' it will cause an injury.

I wish I had my computer from college so I could pull up the paper I did on overuse injuries, and we knew less about this stuff then, I think I wrote it in 06. H/e at least one of those studies suggested that anything over 350yd could cause a negative affect in your athletes, and I think they used 8-12 year olds, but don't quote me on any of that, I could be wrong. 

Every stimulus causes an affect in an athlete's development. Whether that's from food, activity, social interaction, pollution, it all makes a difference. What we do through our lives sets us up for our futures good or bad. The mental side of lifting heavy is incredible, the physical side (if done correctly) should keep us healthy as well as increase force production. Increase force production also improves rate of force production which improves speed and agility, Improve strength (eccentrically as well as concentrically and isometrically) improves ability to change levels, changing levels makes an athlete very effect, efficient, and dangerous, done in different vectors and athlete's become almost invincible.

Now, do I think the person that "called me out" (or w/e you'd like to call it) is a dip shit? No, but I think going back to the basics would help. Reading this in entirety would be a good start (I still reference it from time to time):  

Basic Biomechanics by Susan J. Hall

Along w/ some critical thinking and developing the knowledge base to deserve an opinion on the matter, of which having a certification does not give anyone. To be fair, neither does a blog, a vlog, a facebook page/wall, being a total "online badass" (sarcasm) or your own gym. But studying your ass off and spending $$$thousands on seminars, dvds, and books definitely helps. 

It's a bad deal if you are expecting your athlete's to show up and work their asses off so that you look good no matter what in order to cover up how vastly lacking your knowledge base is in the field b/c you weren't willing to put in-the work studying and preparing. A crappy program done w/ a ridiculous work ethic will get results. Maybe not always good results, and hardly ever impressive but none the less, it'll make an affect. So think what a great program that's specifically tailored can do. 






Someday you can move to something like this: 

Supertraining by Mel C. Siff

The bar needs to be risen drastically. 

I hold myself to this as well, I'm nowhere near the level that I want to be, but I'm working for it everyday. I have 3 goals I carry in my pocket everyday, all the time. One of them reads:

"Affect millions in a positive way."

The difference between dreams and goals is a deadline, and I aim to do this before 30yrs of age, I'm recently 27.

Kids Need a Fighting Chance: A post on the Weakness and Injury

Kids need a fighting chance just to keep up w/ the demands of their sport. Their body is growing way too fast for their strength levels to keep up. 50 years ago kids were doing physical labor, shoveling, carrying heavy stuff, and they ate less food that was better for them and didn't turn on the "fat switch" (not a real thing) so their strength levels kept up w/ a growing body. Today kids play their ds, ipad, ipods, sit in desks 7 hours a day, eat fast food, twizzlers, M&M's and have to be told to go outside and play. It's the complete opposite. But that's hardly the whole problem, b/c then they are expected to play in a competitive sport YEAR ROUND. Sometimes on more than one team at a time. 

This is too much of EVERYTHING. Too much bad food. Where does the school bus stop on the way home from a road game in junior high and high school? McDonadls, why? The bus driver eats free, at least that's how it was when I was in high school. But how else are you gonna feed 20 kids all at once and get back on the road? Give them meals to take?........Oh wait, that could actually work.

Yes, yes it would work. Then they could have:

      an apple, 

      2 turkey sandwichs w/ ezekial bread, spinach, tomato and some hummus, 

      some type of real fruit juice, 

      and a bag of broccoli w/ some more hummus to dip w/ 

http://www.ncbi.nlm.nih.gov/pubmed/22293771

It's also too much inactivity to throw a kid into the fire (by fire I'm referring to competition). Competition is open loop, it's unpredictable. We cannot expect a kid to jump off the couch, sit in a car on the way to a game, throw 80 throws to warm up, maybe run a pole or two, and then be able to stop and go, change levels and perform well on the field. 

Keep a pickle in mind. No not the edible pickle (which are fantastic for your body), but getting caught between bases on the field. Do you think a kid w/  15% body fat, that can NOT SQUAT HIS OWN WEIGHT is safe to be running and stopping? 

No, not for a second. Neither is an adult. This kid is unable to slow down safely. He's putting all that stress on his tendons and ligaments b/c his muscles aren't STRONG enough to ABSORB THE FORCE from the movement he's produced (acceleration) and his size (mass). 

Force = Mass * Acceleration 

Besides the fact that he's probably slow, can't change levels well, and is drastically performing under par. I know what a little strength can do for a kid, it doesn't take much to make a huge difference. But besides that, THIS KID IS A TIME BOMB waiting to get injured. And there is absolutely NO reason why it has to be this way. 

Improving Myofascial Release Part 3: Pec and Lat

January 17th, 2011: Opening Day at GRIT GYM

364 days ago I was running my ass off to be ready for the first group of trainees to walk into GRIT GYM.

GRIT GYM opened January 17th, 2011.

It had been an interesting quarter of a year. I'd bought a house 3 months prior, presented to the bank (which had all but told me there wasn't much of a chance they'd back me), sweated it out until the loan was approved (took a breath of relief for the first time in days), and attempted to open in 6 weeks. To say it was a crazy time is a bit of an understatement, but I wouldn't want it any other way. It lets you know that you're alive.

It's easy to look back on things and feel good about them. At this point it's been long enough that I can have an outsiders perspective. If I hadn't lived it I'd look at it like it wasn't that big of a deal, and at the time I didn't even feel like it was. I was just being me and doing the next thing that needed to be done. All that does is make me think of how much I would've done differently, which isn't much. To be honest, I over prepared (a lot).

H/e, I would've bought a different house, I would've taken a bigger loan, I would've hired Andrew Rauen (even if he is fat....he can still move a lot of weight), taken on more space, etc etc.

But I realize, that is before GRIT GYM had ever proved anything, I didn't know what level of business would "actually" roll through the door. I hoped and projected and worked but that doesn't mean anything if nothing happens.

Then I remember where I was before opening day, before I presented to the bank, before I first showed my best friend's dad (a successful entrepeneur) the business plan and he said I had a lot of work to do (which made me feel like I'd just taken a shot of piss), and the truth is that before that I had been busting my ass for a piece of shit mom and pop shop so called "athletic club" and before that a Globo Gym (both of which should not exist), both of which barely making enough to pay rent let alone eat. There were months where I ate, almost exclusively, eggs and oatmeal b/c they are cheap yet still good for you. I'd rather call myself an interesting person, but if you really knew me you'd see how weird as shit I actually am. (I mean seriously, I wrote this: one life, and A Tattoo Story, I guess I never really caught on to that "normal" thing). Before all of this though were the people that said I'd never make it. All of them can go stick it up their ass.

The thing is that if I hadn't starved, and Dave hadn't told me that business plan needed major work, and   if that loan hadn't been approved....I'd still be working at a miserable glorified tennis club, wondering how I was going to pay my mortgage, living on eggs and oatmeal and generally hating life until I found another way to start the gym. Most people don't know what that feels like, and neither did I. You find out some things about yourself when times get bad like that.

So it's easy to look back and be critical, but really I can't complain much about how it all happened.

It's been a great experience. I work w/ some incredible people. The results they've been able to achieve are ridiculous. It's quite simply been better than I'd even imagined it to be.

A year ago on January 16th, 2011 right before midnight I finally sat down (for what seemed like the first time in days) on the floor and looked at the gym. I'll remember this forever. I was all alone and it was a very surreal feeling like I was asking myself if I'd really just done this (I still get it, every now and then, when I'm walking out the door). I probably sat there for an hour (seriously), contemplating everything (pretty SOP for me).

Last night I walked by one of the spaces I had originally wanted to open in. Took me right back to 2 years ago when I walked by that same building w/ a friend talking about it. Back when it was just a dream.


Pretty sure I can still do the original song (w/o it playing) from beginning to end. 



To look back now, it's very interesting. I couldn't be more appreciative of everyone that has been part of this, and has supported me. I have no doubt that this coming year will be interesting as well.

If I had a few things I'm glad I've figured out along the way in this life it's that:

• People can knock you off course but it's up to you whether they hold you back or not
• A relentless spirit goes a long way 
• Once you "think" you know everything, be scared, it's time to dig deeper b/c that's a bad position to be in

Thanks to all of you that have been a part of this. It means more than you know.

Improving Myofascial Release Part 2: Calf Complex

Improving Myofascial Release Part 1: The Upper Back

What's Different About GRIT GYM

When I started GRIT GYM I knew it was going to be very different than anything in the local area. What I didn't expect was how different it'd be from other warehouse gyms across the country. I didn't understand that until visiting gyms across the country. I found other coaches were spending little time in their own gyms. Now, I totally agree w/ a certain amount of this. They want to be successful enough to set up their future (for example: retiring, simply going on vacation, and I cannot imagine having kids w/ the schedule I keep now....). This is much of the reason I'm hiring right now (if interested send cover letter and resume to adam@gritgym.com). But I did expect these coaches to be front and center when it came to the gym. 

My gym operates w/o a micromanager (of which I am NOT), and it operates in a way I see fit for producing the results we're going for. This may or may not be the freakiest, or fastest changes but the best change, which would include longevity, maintenance, and adherence. I put more value in the process than the product. In the end I want a quality result that's going to stick, mentally and physically. 

I also have plenty of competition in the area. I do not train a specific way to create a business/competitive advantage. I set up programs based on the individual, the rest takes care of itself. My thought process behind this......worry about yourself. 

Basically, you walk into my gym, you're going to see me. I can make sure of that. 

What else makes GRIT GYM different? This started out as a rant. Agree or disagree you can tell me what you think in the comments below. 

There's only one thing I can say for sure, it's 100% true and it's going on at GRIT GYM daily. 

What’s different about GRIT GYM

1. We do quite a bit of barefoot training

2. We understand the importance of soft tissue work and joint mobility, their affect on performance and injury prevention, as well as detecting the source of the issues, symptoms and what may or may not be preventing peak performance.

3. We don't really do olympic lifts. 

     The return on investment is too low, esp considering the long learning curve, along w/ the negative impact at the elbow in over head athletes like baseball/softball players. 

4. Everything begins w/ the assessment. 

     

     Google maps can't give you directions w/o starting point. I have no idea what your needs are or how to help you get to your goals w/o assessing what we're working w/ first. 

     There are inefficiencies, for instance: sub optimal recruitment of muscles, tightness inhibiting function and structural imbalances. Each of these are extremely common in todays sedentary society, even in youth athletes.  

     An athlete that moves well usually moves fast. Athletes need to be able to change levels, move laterally, know their positioning w/o having to be conscious of it, and they have to be able to drive massive amounts of force into the ground w/ each step. But they also need to be healthy and able to stay that way through an entire season. 

5. No programs are the same. 

     

     We're all human so there will be staples to programs and similarities, but no two people are the same so no two programs are either.

6. There's no coddling. 

     Chihuahuas don't pull dog sleds (I have to give my pal Eric Cressey props for that saying). If you can't pay attention, work hard, be positive, and aren’t willing to learn then you're probably not going to be a good fit. 

7. Nutrition

     We don't screw around w/ a one sized fits all Nutritional regimen. As many people saw, this year the government came out w/ "The Plate", which was a step in the right direction but still abysmal in terms of an actual nutritional foundation to live by. 

     Nutrition is much more than an eat this-not that, good-evil continuum. Nutrition is a topic in an of itself however there are some truths: 

     -Everyone's body reacts differently to food. Everyone.

     -Everyone can benefit from breakfast. No excuses

     -Everyone can benefit from more plant based foods. No excuses    

     -No one has the perfect diet. No one. I sure don't have one to hand you, but we'll work on it and make yours work for you. 

7. There's much more than just teaching strength, speed and athleticism. 

     Besides nutrition. It's how to think, maturing, building a work ethic, insight into themselves to grow into great young men and women, building relationship and growing in those as well. 

8. There is NO long distant jogging 

     Unless it is specific to the sport (triathlons, marathons, Xcountry) there wont be any jogging or steady state cardio. We're going to be burning holes in the ground, moving in short, fast bursts of energy.

     -Bones don't fully develop until between 18-26yrs of age. Usually closer to 18 for females, and usually closer to 26 for males. Repeated low level stress like jogging can stunt the growth of these bones and cause injury. It's common enough that we can say this wont be a matter of 'if' it'll happen, but 'when' it will happen. 

     -We're not training to go slow for a long time, we're training to go extremely fast for a very short time. Training the other way around will just make you slower and weaker (literally). 

     -In sports like football, wrestling, baseball/softball.....speed, strength and athleticism win.  

     -If I told you to do 750 hops on your left leg, then 750 on your right for a cardio workout, you'd call me an idiot. That's called jogging, there are approximately 1500 strides in a mile. 

9. It's definitely not your typical workout arena. There are no mirrors, tv's, treadmills, machines, membership fee, towel service or front desk girl. It's not set up for that. It's set up for hard work, done intelligently to get results. There's no typical globo gym personal trainer either. You’ll find a Performance Coach w/ a very different skill set.

10. No one implements their implements the way I do at GRIT GYM.

     

     Yeah, there are kettelbells, ropes, turf, weights, prowlers (sleds), med balls, trap bars, etc....everyone else has those too. Doesn't matter, it's what we (you and I) do w/ them based on the assessment that makes for progression to maximize potential. 

This is what it takes to be successful. Work hard, work right, work smart. 

Particular Awesomeness Deserves Promotion

To the point today.

I had a guest appearance over at Robertson Training Systems. Needless to say this is exciting. Mike is what you might call a big shot in the strength in conditioning realm. You can find that post here:

Ways to Improve Plantar Fasciitis.

So, I've decided to post a few items that I find particularly awesome.

Nutrition

Gourmet Nutrition Desserts
Precision Nutrition Strategies

Dairy

Case Against Conventional Dairy

Dairy Whole Story Part 1

Dairy Whole Story Part 2

Dairy Whole Story Part 3

A better source for dairy:

http://www.cornucopia.org/dairysurvey/FarmID_80.html

And where to find the best source of dairy in your local area

http://www.cornucopia.org/dairysurvey/index.html

Organic vs. Conventional by Brian St.Pierre

Soda and Artificial Sweeteners by Brian St.Pierre

Supplements everyone can benefit from on a daily basis by Dr. Johny Bowden

I've now fallen in love w/ CoQ10 and for good reason.

Carlson CO Q10 100mg

Detoxing w/ real food. Mostly b/c artichokes and beats were in there of which I love.

There are some great take aways in each of these. Hope you enjoyed them as much as I. Soon enough I'll be on a plane to connecticut for the Elite Training Workshop. Good stuff.

Train Hard, Train Smart, Train Right

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."

-Theodore Roosevelt

Old timers knew what was up. If you never lost, you never came up short, you'd never know how great it feels to win. But winning doesn't come from a score board, it comes from the moment in which you know there was nothing more to give, you put it all on the line, you prepared beyond as hard and smart as you thought you could, fought w/ everything you have, and you can live w/ the outcome.

I have two moments I remember very well. One I can live w/ forever and one I have to live w/ forever. I prepared myself w/ a gruesome work ethic, I gave it everything I had, I made my own outcome and I came out on top. The other I failed, but not b/c I lost. I sub-parred my preparation, I overlooked an opponent, I was still in another match trying to wrestle the current one, I foolishly lost a match to a lesser opponent. I've never been so disappointed or embarrassed of myself in my life.

Train Hard, Train Smart, Train Right.

Athletes are not born, you make your own path in this world. And no one is going to give it to you. There's one way to have it, and that's to take it.

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Targeting the Hip Flexors

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Some hip flexors need more attention than others.

If you haven't seen how to assess the hip flexor, click here: Assessing the Hip Flexor Complex