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Guest Blog Post – Eric Cressey – SWS – Real Activation

Jedd Johnson — Mon, 01 Jun 2009 23:01:06 +0000

Here is a guest blog post I did for Eric Cressey.

It dealt with modifying a conventional activation exercise and you know, here at Diesel, that is what we are famous for.

What I do with my athletes is introduce an elastic band into their rehab / activation protocols for scapular wall slides (SWS).

Here was a question from one of Eric’s readers:

“On the surface, the sounds extremely innovative and effective, but it got me wondering…..I thought the purpose of low(er) level activation work was merely to get the muscle firing and then to integrate it in other training (rows, pull-ups, etc) to derive further benefits in MU recruitment, strength, and so on.

For example, “classic” scapular wall slides followed by a chin or pull-up with full scapular retraction and depression, possibly even with iso holds i the top position.

I am genuinely curious and do not mean this post in an offensive way.”

Here was my response:

You’re exactly right in your progression model. The intent of the exercise is to transition from low threshold motor unit (LTMU) recruitment to a higher threshold motor unit (HTMU) improving intramuscular coordination prior to integration (intermuscular coordination).

You can read all about it HERE.

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Foam Training – Innovative Training Solutions – Article and Video

Jedd Johnson — Tue, 07 Apr 2009 03:11:45 +0000

You’ve probably heard of using foam in the weightroom. Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.

Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.

He told me that he had his clients marching on thick foam to help with their knee and hip problems. He said Louie Simmons had told him about it. How he has been using it for activation and rehab purposes.

It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.

Now, this of course got me thinking about other uses of foam. I ordered a few blocks and started incorporating it into my program and the program of my clients.

Let’s look at a few different ways that you can incorporate foam into the weightroom.

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Quick Studies:

As you learned in the Chaos Manual:

Unstable foam surface = good rehab

Unstable foam surface = not good for power development

Studies from the Canadian Society for Exercise Physiology (CSEP) confirm my publication:

“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions. Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”

“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”

“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”

“The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”

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1. Hand Walking

Taking the concept of activating the lower body with the foam, we can also activate the upper body.

Benefits of Hand Walking on Foam:

Activate the traps, rhomboids, serratus anterior, pectorals, shoulders
Vibrational training – reflexive/reactive motor unit activation, contraction and recruitment
Stability of the shoulder
Wrist, finger mobility

2. Marching

By marching on the foam, you will be activating and rehabbing the musculature of the lower body.

Benefits of Marching on Foam:

Activate the quads, gastrocs, soleus
Vibrational training – reflexive/reactive motor unit activation, contraction and recruitment
Stability of the knee
Mobility of the ankles and toes

3. Box Squat

Foam can be inserted on top of a conventional box squat box or platform.

Benefits of Foam on a Box Squat:

Breaks the eccentric / concentric chain
Enforces the need to contract harder and dynamically accelerate off the box and out of the hole
Helps novice lifters progress as they learn how to utilize box appropriately and not collapse onto the box

4. Ab Rolling on Foam

Foam can be placed under the support base for ab rolling.

Benefits of Ab Rolling on Foam:

Activate the rectus abdominus, hip flexors, internal / external obliques
Vibrational training – reflexive/reactive motor unit activation, contraction and recruitment

5. Bulgarian Split Squats on Foam

Foam can be placed under the lead leg while performing Bulgarian split squats.

Benefits of Bulgarian Split Squats on Foam:

Activate the quads, glutes, hamstrings
Stability of the knee
Mobility of the hips, ankles and toes
Vibrational training – reflexive/reactive motor unit activation, contraction and recruitment

VIDEO

Thumb Update – Powerball Training

Jedd Johnson — Sun, 22 Mar 2009 15:18:37 +0000

Over the last few weeks, I have been continuing to look for ways to to rehab my left thumb. This has been going very well. The dime-sized lump that had accumulated from all of the tension has subsided quite a bit. In fact, I can barely feel it anymore when I do my self massage.

I have also moved my recuperative focus upwards, trying to ease some tension I have been feeling in my brachoradialis and extensor tendon on the lateral epicondyle. I know from past experience that epicondylitis is nothing to joke about. That pain can be vicious and keeps you from training at the high level you want to, making your numbers drop and becoming a thorough distraction in your workouts.

I recently added a very simple implement to my lower arm and thumb rehab protocol – the Dynaflex Powerball. These things have been around for years. They have been very popular amongst many of the other grip competitors for use in getting properly warmed up before contests. I finally got around to picking on up last weekend.

Dynaflex Powerball

The Powerball has a gyroscope inside of it that can be spun faster and faster as you rotate it in your hand. As the speed goes up, you must work harder to control it and maintain your grasp. This translates into a surge of new fresh blood circulating into the forearm and hand. I’ve found that by changing my grip on the ball, I can get more activation of my thumb musculature and by modifying the way I move my wrist, I can change the point of emphasis in my forearm.

I have been taking the Powerball right with me to work. There are tons of opportunities to rehab when walking from the car into the building, when going to a meeting or waiting for one to start, and during lunch. It’s nice to run it for 5 or ten minutes and get a fresh pump in my forearm several times a day. The pain in my forearm is going away already.

I’ve found several ways to start the Powerball. I don’t even use the string any more, and I have set myself a goal to one day be able to start it with just a flick of the thumb while holding it in one hand.

The Dynaflex Powerball is available at many sporting goods stores, but you can get them at Amazon, too!

All the best in your training,

-Jedd-

Don’t Ever Do This! – Part I

Jedd Johnson — Wed, 18 Mar 2009 01:09:12 +0000

Check out this quick video of a bench press that went terribly wrong.

It is a simple technique issue that you see everyday in the gym. You may be able to point it out to someone or you might not BUT you can change your technique.

ALWAYS HAVE YOUR WHOLE HAND INCLUDING YOUR THUMB ON THE BAR

Check out my “How to Bench Press Correctly, Without Wrecking Your Shoulders” video I published a few months ago.

In the video you’ll here me talk about “white knuckles”. It means to squeeze the bar as hard as you can. As you know (if you’ve read the Chaos Manual) this creates a co-contraction effect. As you’ve also heard me say, more tension = more strength.

Can’t bench because your shoulders are wrecked? Check out my Shoulder Rehab Series.

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