Things I'm Reading This Week

DIY Self-Myofascial Release

A lot of people have heard of using a foam-roller or lacrosse ball to do soft-tissue work on your own. This article talks about techniques using only your hands. An interesting take-away:

A general programming method I learned from a mentor of mine is the need for a 1:1 ratio between training and recovery. More specifically, with each compound movement pattern or emphasis that causes mechanical, metabolic or tensional stress to the tissues involved, a focused recovery session working on those active tissues is not only recommended, it's an absolute necessity for the long term health and functionality of those tissues.

Bear Crawls v. Crab Walks

Keep in mind that Cressey is a baseball trainer; a lot of what he speaks of is with an eye towards throwing ability. That being said, when he speaks about shoulder health -- especially as a circus performer -- I listen!

I dislike crab walks. As the humerus (upper arm) is "hyperextended" behind the body, the head of the humerus (ball) glides forward relative to the glenoid fossa (shoulder socket). This puts a lot of stress on the anterior capsule, biceps tendon, and nerve structures that pass along the front of the shoulder. And, it makes the rotator cuff work overtime from a mechanically disadvantageous position.

(NFSW!) BMFE: Henry Milo Steinborn

Chaos and Pain is a fantastic blog, not just for fitness information but for his history articles as well. I rarely see other blogs take the time to go back in strength-sport history. And few do it with as much style and humor as Jamie. Generally speaking, Chaos and Pain is always going to be not safe for work - porn/gore/language/etc. 

Steinborn was the inventor of the "Steinborn Squat". Lifting without a power-rack or squat-stand, he would upend the barbell, tuck underneath it, then squat from the bottom up. I've tried it before and it's definitely as crazy as it sounds. 

9 Tips for Dedicated Lifters

Dan John lays down some knowledge. There's nothing like hearing the common-sense no-nonsense decades of experience Dan John has. I like his ideas about high-rep squats. 

10 Reasons Your Squat Might Be Stuck

Speaking of squats, Paul Carter wrote up this nice little piece on getting your lift to move. Boiled down:

• Not Squatting Enough
• Weak Quads
• Weak Stabilizing 
• Bad Cues
• Maxing too much

Bar-less training for Front/Back Levers

I don't really train the gymnastic skills all that often. It's a matter of priorities for me. First and foremost are powerlifting and juggling. Still, I keep an eye on all the information I can, and these guys know their stuff when it comes to skill work. Great article and some interesting ideas!