Robb

Burner – Stinger Rehab Program

When an athlete suffers a burner or stinger, it is usually due to the nerve being traumatized in some way. If there is disk involvement in the cervical spine, then this program will not be beneficial and could even be detrimental to the athlete. Make sure that the integrity of the cervical spine is good via communication with the athletic trainer and/or a physician.

The exercises are simple to implement, but it is crucial to err on the side of caution. When this program was first implemented back in the mid- 80’s for college level football athletes, the information we were given from the medical staff was that the damaged nerve only recovers at 2-5 mm per week. In severe cases there was tingling, numbness and weakness to the hand, meaning the athlete could be out several months. The second caution the medical staff advised us to be cognizant of was that the nerve would tire rather quickly. So many exercises were done to the limit of the damaged side with dumbbells that were unequal in weight so that the nerve was allowed to progress in recovery and regeneration. Neural tiredness is characterized by a heavy, tired, dull, dead and/or weak feeling. When this happens it can actually slow or even harm the recovery process of the nerve.

The exercises are as follows:

Manual Neck –
This drill is done four ways emphasizing both the concentric and eccentric resistance range of motion. The anterior version wraps the towel over the forehead and on the chin for grip and for sanitary purposes. The athlete will lie on their back and concentrically go from almost full extension to almost full flexion with resistance. Then the partner will provide the force to eccentrically push the head back to almost full extension. Do not get to full extension as this may trigger the nerve and cause the burner/stinger symptoms again.

The prone version requires the athlete to roll over onto their stomach. The towel is placed upon their posterior skull and the athlete will go from almost full flexion with resistance to almost full extension. The partner will again provide resistance for the eccentric portion of the range of motion. Again, the purpose behind going from almost full extension to almost full flexion is that no additional stinger event will be caused by the exercise program, as this would set the recovery process back.

Lateral is accomplished by having the athlete sit upright at the end of a bench and grab the front of the bench so there is no lateral flexion of the upper body. The towel goes over the head and the resistor places one hand on the outside of the head and the other will support the outside of the opposite shoulder. The athlete will attempt to go from ear on the shoulder to ear on the shoulder with concentric and eccentric resistance just as in the anterior and posterior versions of the exercise.

Shrug Series –
There are four versions of shrugs that are incorporated into the burner/stinger program. The first is the overhead shrug. This is not a strength exercise as much as a motor learning exercise. In contact sports the upper shoulder complex must brace and support the neck upon contact. This is accomplished by elevation or “bowing the neck” and many athletes are unable to do this movement with the arms in an overhead, extended position. Holding a bar overhead in a fully extended, locked out snatch grip, have the athlete attempt to press the bar using shoulder elevation. As the athlete does this, the spotter should place each of his index fingers on either side of the neck under the ears. The athlete should attempt to pinch the spotter’s fingers between the traps and neck muscles. The load is a bar only. Full ROM is important, especially at the top end or fully contracted part of the movement.

The second shrug to learn is the hang shrug. This shrug is done from the hang clean position with dumbbells in order to force the athlete to shrug up and back to increase the strength of the upper and mid trap in order to support the elevation/bowing action. This is also a motor learning drill that once learned, can be moderately loaded. Full ROM is important, especially at the top end or fully contracted part of the movement.

The next version is the bent over shrug. Just as the name implies, the athlete is bent over so that the back is parallel to the ground and the dumbbells are hanging from the shoulders in the hands. Varying of the grips by rotating the dumbbells will challenge the motor learning part of the exercise. Emphasis should be put on contracting the traps/shoulder blades down and back for full contraction. This drill can be moderately loaded. Full ROM is important, especially at the top end or fully contracted part of the movement. The dumbbells will go from the hang position in front of the thigh to the outer hip, almost to the back pocket.

The final version is the upright row, again with dumbbells in order to allow each side to be appropriately challenged without over stimulus of the nervous system. This version can be loaded the most in relation to the other drills. The spotter technique of placing the fingers on the traps is again recommended here so that full ROM contraction of the traps is accomplished.

Recommended Training Program –
The sets and reps are determined by the ability of the athlete and the traumatized nerve(s) to withstand the level of stimulus with out being over trained. Manual neck sets and reps are 1 set of 8-10 reps. As the athlete progresses, this becomes a max effort drill in which the athlete can only do 10 reps each direction. For each of the shrugs, begin with 1 set of 8-10 reps. As the athlete becomes accustomed to the training prescription, the volume can be progressed up to 3 sets of 8-10 reps. Remember that quality is much more important than quantity as the rehabilitation program progresses.

In injury prevention programs, emphasize ROM, optimal patterning and quality movements.  The loads can be moderately heavy as long as full ROM is performed.  Prescriptions can be 3 x 8-10 down to 4 x 5-6 or even 10-8-6-4.

Training and Stress: Why are high stress sessions important?

Dr. Greg Rose stated in one of his great lectures for the Perform Better team that motor learning (i.e. muscle memory) is never erased. One pattern can be overlaid upon another, but our basic motor patterns are archived and remain with us for our lives. For example, piano lessons when we are young and our nervous system is so plastic stay with us. Same with the ability to ride a bike, learn multiple languages fluently and form certain sounds with our mouths (think of accents from people that learn a second language well into adulthood and have trouble with some sounds).

Why is this point important? In many instances from sport to law enforcement to Special Forces novices are put in situations in which extreme stress is a part of the test in order to determine the motor pattern that will emerge under times of such duress. A current popular example is Tim Tebow’s throwing motion. When in a closed drill in which the outcome is set, the motion improves. When the drill is open, such as in competition, the throwing pattern reverts to the earlier learned pattern typical of a baseball windup.

Many Special Forces and military selection courses include high levels of stress in which the candidate is deprived of sleep, food and given tasks that are extremely difficult and in some instances even impossible to accomplish. Why? To determine if the candidate can function at a high level in times of extreme discomfort; to determine what muscle memory patterns will emerge and finally, to get a glimpse into the will power of the individual candidate.

What does this have to do with sports teams? It is becoming more and more difficult to put high school and collegiate athletes under duress in order to determine how they will respond in terms of will power, motor patterns and ability to function. The high school coach in many instances is not backed up by his administration if even one parent complains. In college, the NCAA has mainstreamed the athlete into the student-athlete collegiate experience to such an extent that in the summer, when school is paid for, the athlete does not even have to workout one time, while all expenses, room and board are paid for during the summer semester. Many coaches do not support making athletes uncomfortable since they end up in their offices complaining.

It is imperative our young people are put in situations of distress that are planned, well thought out and have a purpose in order to create young people with confidence, competence and will power in order to face the challenges of adulthood.

The last winter ball in football I participated in had 9 stations with a goal of 7-8 reps at each station. This created a load of 63-72 reps in less than 35 minutes. This workload mimicked a football game in 1/6th of the time. When warm up and cool down was included as well as penalty runs, this was a 60 – 65 minute workout. This was done 3 – 4 times per week and the athletes had to come back in the afternoon and lift weights 3 – 4 times as well. The lifting was not as difficult as the focusing and commitment to doing it right, doing it hard and doing it with a positive mental attitude. This was done to create toughness in the eyes of the coaches, but I now know it creates hard motor patterns that are difficult to peel back.

During the 2013 spring game at Ohio State University, Urban Meyer stood just behind and over from the holder on each and every field goal attempt. Why – To put pressure on the new kickers of course. What happens when the kicker feels the pressure? He reverts back to his worst pattern, which may result in a miss, much like when he is iced before the big kick to win the big game.

What is our lowest level of motor pattern? The fetal position. When there is too much stress for our ability to cope, too much stress for our level of training, too much stress for our experience level, too much stress for our mind to comprehend, we will revert to the fetal position. Remember the culmination of the final battle scene in “Saving Private Ryan”? Why did Steven Spielberg Show Matt Damon in his foxhole screaming? What position is he in. . . . . ?

Making it tough in a well thought out progression that is appropriate for the age group, the ability level and culture of the team/individual will go a long way toward preparing a team, group and individual for the trials and tribulations of the future.

 

Robb

The 6 – 8 – 10 Push Up

Credit to co-worker Logan Brodine for the 6-8-10 Push up. This is just push-ups but with weight placed on your back in the form of plates. Put two plates on your back and do 6 push-ups. Remove one plate and keep going for 8 more push ups. Remove the last plate and do 10 more push-ups. Now, for the variations. Put the heavy plate on top of the lighter one, for example to make it easier. To make it more difficult, put the light plate on top of the heavier one. Maintain good push up form throughout the movement. Excellent drill to do followed by the medicine ball partner bench press for power and fast twitch muscle fiber training.

The RDL vs. the Stiff or Straight Leg Dead Lift: Same or Different Lifts?

Many people interchange the usage of the RDL and the SLDL. Is this accurate? In a word, no. Let’s examine the lifts and their heritage. The RDL comes from Russia or Romania (depending on who you ask what the R stands for) and the SLDL comes from the bodybuilding world.

The RDL is meant to simulate the top of the second pull in the clean and the snatch. The RDL is a heavy version of the kettlebell swing. The RDL SHOULD be executed down to the top of the knees with a moderate tempo and up with a quick, explosive movement, much like the kettlebell swing. The feet stay on the ground as the hips drive the bar up to the high pocket position. Remember, it is a partial movement lift prescribed to assist the second pull in the clean and snatch.

The SLDL is designed to load the glutes and hams throughout the entire ROM of the backside chain. The knees MUST be UNLOCKED in order to load the muscles and tendons and NOT the ligaments and discs.  Executed from the ground or on a small box depending on the flexibility of the hamstrings. Proper form is to shift the weight back loading the heels while hinging at the hip. The lumbar spine should NOT flex, the core should stay braced throughout the entire movement. The grip should be shoulder width and the tempo should be controlled.

So, in essence, the two lifts come from different heritages and are designed for two different reasons, impacting vastly different neural patterns. While using the same musculature, the ROM, loads and tempo of movement should be very different in execution.

If you want a nice butt and hams, do both lifts. If you want a bigger, faster, better clean or snatch, focus on the RDL.

Robb

NO NO NO – Legs too straight!!                                                Single leg version of the SLDL                                                       Traditional Version of the SLDL


How Do I Estimate My MAX?

One of the most accurate ways to estimate your max at any given time is to do indicator sets. An indicator set is a heavy load where you will do 2 – 5 reps and cannot do another. The reason you do less than 6 is at six reps, due to time under tension, the energy systems begin to switch from ATP-PC to the lactate system and the variability is greater.

After you do your heavy indicator set for as many as possible for 2 – 5 reps, just use some simple math. Take the total number of reps and subtract one. Multiply what is left by 3%. Then multiply this number by the load used in the heavy indicator set. Add this number back to the load used in the set. For example:

5 reps at 225
5 – 1 = 4
4 x 3% = 12%
.12 x 225 = 27

27 = 225 = 252

So – the estimated max in this case would be 252 or 250 – 255

This works very well and can give you an idea of where you are in your strength development during training without having to prepare to max or max.

What if I want to know what my max is on a lift in which I do not max? This is quite common, as many lifts are not tested, but an athlete wants to cycle this lift. Here are the percentages for a couple of lifts to train percentages off of without having to max on those lifts.

Incline is 80% of bench press

Snatch is 70% of the Clean

Squat is 80% of the Dead Lift

These are excellent rules of thumb to use in order to train with percentages without having to test several different lifts.

Robb Rogers

Trotting, Jogging, Running and Sprinting – What is the difference?

I have observed many people pounding the pavement as they go out for their daily run. Some have been lost in the bliss of the runners high while others seem to be struggling along a highway of hell by the looks on their faces and the rhythm of their run. While some are truly runners, many others fall into the categories of jogging or even trotting as they slowly lean into the wind. What is the difference between a trot, jog, run and a sprint? In its most simple form, I have come to believe it is where the ankle on the swing leg crosses the support leg.

For example, a trotter will only lift the swing leg slightly off of the ground and the ankle will cross just above the support leg ankle. A jogger’s swing leg ankle will cross at the support leg calf. A true runner will cross the support leg at the knee and a sprinter’s swing ankle will cross the support leg above the knee with the heel of the swing leg just brushing the buttocks.

In teaching speed and observing runners and sprinters throughout my career, I have learned many drills to teach the mechanics of speed. These drills tend to fall into the categories of push off drills, turnover drills, arm drive drills and posture drills. If the athlete is not crossing the support leg above the knee with the swing leg, then all the other drills are for naught since there is no conservation of angular momentum.

Truly gifted runners in distance events and sports such as cross-country tend to have great conservation of angular momentum and outstanding mechanical efficiency in their turnover and stride mechanics. This is a strength mechanism and cannot be drilled, exercised or trained if the athlete does not possess the genetic predisposition for handling the loads upon ground contact in order to facilitate the turnover as a gifted runner. This is why there are so many joggers out there chasing the runners high.

How do I get bigger, denser muscles?

How Do I Get BIGGER??

Volume and nutritional timing are the keys to size. More reps and the muscle will get bigger. 10 sets of 3 and 3 sets of ten are both a total volume of 30 reps. However, the time under tension of the muscle for 3’s is usually under 10 seconds, so all the energy needed to complete the set is already stored in the muscle cells. When doing sets of 10 (or any set that takes longer than 10 seconds to complete) the energy needed to complete that set must be recruited from outside the muscle cell and stimulates the muscle cell to store more sugar and water for work. This results in a corresponding increase in the cell and the overall muscle.

If carbohydrate and protein are provided within 2 hours of completing training (within first 30 minutes is optimal) then the sugar and protein are present for replenishing the muscle energy substrates and the muscle will “grow” at an optimal rate.

Total volume will stimulate the muscle to grow. Time under tension will stimulate the muscle to grow. Providing liquid carbohydrate and protein within 30 minutes of completion of the workout will optimize the muscle recovery and growth potential.

For more dense muscles, increasing time under tension by going heavy or doing pauses and holds at a moderate load will increase the density of the muscle tension as well as the strength of the connective tissue such as the tendon. Holds and pauses can be done at various joint angles and for various lengths of time up to a full 10 seconds.

Maxing on the Pull – Up

Marine doing pull ups

Many programs do not max on the pull – up or any type of pulling exercise other than the clean dead lift. However, if the shoulder is not developed fully and equally, then the front side musculature tends to dominate and anterior dislocations and/or posterior labrum injuries can occur. Maxing on the pull – up can be somewhat controversial as is the athlete allowed to kip and if so, how much? Are they required to pause at the bottom? Is the grip over or under hand? How wide is the grip? In my experience, the grip is overhand and slightly wider than shoulder grip or analogous to the bench press grip. Now, for the key concept that makes the pull – up work as a part of the max testing battery for the athlete.

Just as in estimating a max in any lift, the formula will apply. The formula is as follows:

Max reps – 1 (multiplied by .03) = X. Then, (X is multiplied by the body weight of the athlete + any additional load such as a weight vest or plates hung off of a belt) = Y. Y is the amount of load represented by each rep above one executed by the athlete. Y is then added back to the body weight of the athlete.

For example:

A 200 pound athlete does 4 reps in the pull – up test. 4 – 3 = 3. 3 x .03 = 9%. .09 x 200 equals 18. 200 + 18 equals 218. Round up and the max is 220.

 

This max should be near the bench press max. If it is more than 10% off, then more emphasis should be placed on the pulling exercises.

Keeping SWAT officers fit to serve

by Andy Koen

(This was done when I was at the NSCA – When I was still a member and a proponent of that organization . . . Robb)

Prepping for a stress shoot

If carrying 70 pounds of body armor and tactical gear wasn’t physically strenuous enough, then the stress and adrenaline that flood the bodies of SWAT team officers while working a volatile crime scene can be downright exhausting. That is why members of the Colorado Springs Police Department’s Tactical Enforcement Unit (SWAT) rely on Coach Rogers and staff at the National Strength and Conditioning Association to keep them at their peak physically and mentally.

During the past four years, the NSCA and the CSPD have blazed a cooperative trail in developing a series of specialized workouts just for the SWAT Team. It’s called functional fitness. Crouched in a firing stance, the officers cross the gym floor carrying 25 pound weights in place of an assault rifle while their partners use resistance bands to pull against them.
Coach Robb Rogers says this is just one of multiple exercises used to strengthen the muscle groups the officers rely on most to keep them healthy and safe in the field. “Core strength and stability becomes critically important with this type of athlete.”

Commander Thor Eels first initiated the partnership when the police department began looking for ways to improve their physical fitness testing program for selecting SWAT officers. One of the earliest benefits of the program has been the drop in work related injuries. However, Eels says the biggest benefit has been the improved ability of his officers to remain calm under pressure. High stress situations can easily force a fight or flight reflex that can cloud a person’s judgment. “A SWAT officer in a hostage rescue scenario only gets one chance to get it right, and they have to make the right decision,” Eels said. “I wanted them to be operating at the highest physical level possible to make good decisions.”
The training regiment has become a benchmark for fitness training within the law enforcement community around the country. Coach Rogers alsoStability ball wrestling prior to shoot consults with the California Peace Officers Standards and Training Commission to restructure the training manual and exercise protocols and procedures implemented at all Police Academy’s in the state of California. Robb also uses similar exercises to create a specialized training regiment for Special Forces soldiers from Fort Carson.

Top Ten Things I Apply to my Training Programs

Letterman

The following items are philosophical tenants I apply to all my training prescriptions and programs. I have found that when I keep these items at the forefront of my process of training, my athletes and clients are trained to a much higher level with less volume and fewer problems.
1. The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session.
2. Pattern Before Power
3. 20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client.
4. Just because you can does not mean you should.
5. The quality of the focus, effort and repetition are the key to optimal performance.
6. Body weight before external loading.
7. Build in fun and competition.
8. Speed, power, strength, core and fitness sequencing are the key to maximizing the performance training prescription.
9. After clean patterns and added volume and load – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement.
10. More is Better – more rest, more recovery, more quality and more nutrition
The first 5:00 minutes of the workout sets the tone for the entire session and the last 5:00 minutes of today’s workout is the start of tomorrow’s session. The first 5:00 minutes set the tone, tempo and focus of today’s session. Many corrective exercise strategies can be seamlessly integrated into the warm up process. The last 5:00 minutes of the workout can be focused on passive recovery and/or active regeneration techniques in order to maximize the benefits of the session as well as begin to train the athletes that warm – up and recovery are a part of every training session.
Pattern before power. If the athlete/client does not have clean movement patterns, why load them, increase their volume, add speed, etc? It makes absolutely NO sense to have the athlete continue to execute crappy reps. Good to great reps are acceptable, depending upon the athlete/client. The novice can get away with good, but not the veteran.
20% of Corrective Exercises applied during the training session will tend to positively impact 80% of the problems and complaints of the athlete/client. Most of the poor compensation/movement patterns I have encountered are from ankle immobility, hip immobility, low core instability, T-spine immobility, anterior shoulder tightness and scapula instability. Addressing these items during the warm up, cool down or the training session with a few easy to do exercises will tend to address most of the issues that people have when it comes to movement and overall muscular-skeletal health.
Just because you can doesn’t mean you should. If you can do 50 snatches in a row, should you? Why? 100 hang clean and squat presses? 100 burpees? Why? To get smoked? Ok, that makes a little sense. Very little. Are you training or are you working out? If you are working out – go ahead. If your focus is to increase work capacity – fine. But just doing it to do it or for work capacity is like running around the goal post to warm – up. It accomplishes the goal and nothing else. If you are training and you have a goal or have an issue or have a technique or pattern problem – then why do a bunch of unfocused, crappy reps? When you get tired and keep going – you most likely are doing crappy reps.
The quality of your focus, effort and repetition are the keys to optimal performance. Not only do your patterns need to be optimal but your effort needs to be intense and your focus needs to be great in order to get the most out of your training session. If your effort is average, your return on your effort will be average. If your focus is poor, generally your execution and pattern will suffer. If you are training with great effort, optimal focus and executing great reps, your return on your training will be maxed. Effort and focus can pertain to speed, power, pauses and holds as well as rounds and reps.
Body weight before external loading. If an athlete cannot execute 20 reps of air squats and push-ups properly, then why prescribe loaded squats or bench press? If they cannot execute 3 good pull-ups, why let them continue to bench press 225 and do lat pulls with 90 pounds? If an athlete cannot execute a single leg sit down squat onto a bench for 5 reps, why load them with dumbbells for lunges? Body weight before external loading.
Build in fun and competition. If it is not fun, why do it? If the person does not like to compete, why are they in performance training? If you are just working out, then you do not need to compete. If you are not going to be graded or measured in any type of physical parameter, then you do not need to compete. But it always MUST be fun, or, why do it?
Speed, power, strength, core and fitness sequencing are the key to maximizing the training prescription. Would you time a mile and then test a 40? Would you test bench press max and then test seated mediball push test? Would you smoke the core and then test a dead lift max? NO! Then why set up your training sequence so that the athlete trains in a poor order or sequence of stimulus? If they do not improve on test day, then the training program was flawed. The Russian coaches felt that if 60% PR’ed, it was a poor training cycle. If 70% Pr’ed it was an average training cycle. If 80% PR’ed then the training program was outstanding. How do your training cycles compare?
After optimal movement patterns are established and/or volume and load are added – integrate time under tension, speed, unilateral loading, complex and combination patterns of training for added stimulus and improvement. If the same workout prescription is done time after time, with similar progressions, similar loads and similar exercises – why would you ever expect different results? New stimulus must be applied and training emphasis focus must be integrated and weaved in and out of the program as speed, power, strength and fitness are all vital components for competitive athletes to improve during the off-season.
More is Better – more rest, more recovery, more quality and more nutrition. It is America and yes more is better. However, it is not always just more volume or more load. What is critical to integrate is more quality stimulus at the optimal time, more proactive recovery and better nutritional support at the times that it is critical and the body is starving for nutrients.

These are some of the tenants that I judge every one of my training programs and workouts by as I prescribe them to my athletes and clients. They have helped me over the years and I hope they are of some inspiration to you.