Brian Schiff’s Blog

Core strength and stability deficits are apparent in many people.  The ability to restrain movement while keeping a stable base or pillar is essential for injury prevention.  Building prerequesite pillar (hips, torso and shoulders) stability is important before loading a pattern and moving more explosively.  This exercise I recently featured for PFP Magazine incorporates a progression for both options.

Application:  Poor hip, trunk and shoulder stability elevates injury risk with daily activities and sport.  This movement introduces controlled hip extension, torso rotation and shoulder elevation, while aiming to improve pillar strength and stability.  The handle bar moves around the bar facilitating a safe and smooth motion.  Using both hands allows for more control initially allowing the client to incrementally adjust the amount of rotation while they learn to move in a 3D manner.  Working in a slower manner will effectively train anti-rotation strength /control as well.

The exercise progression provides an option to train explosively to develop power from the ground up using both upper extremities similar to a push press except introducing some rotation to the movement.  Overall, this exercise offers a great way to train the entire kinetic chain in a multiplanar fashion.

Precautions: Clients with any existing rotator cuff and/or labral pathology or low back dysfunction should proceed with caution initially mastering controlled form with light loads and not push through any discomfort.  Be sure to use proper body mechanics when lifting the bar off the ground as well.

Athletes are always striving to be the best.  There are lots of great coaches out there with different approaches.  A few months back I had a trainer, Travis Hansen, approach me to see if I might be interested in reviewing his speed product.

These types of requests are commonplace in the industry, and I have several requests to review and endorse products. While I am generally hesitant to promote other products, I am always looking to expand my current knowledge base and learn something new. I was naturally very skeptical when asked to recommend this product, but I can honestly say that after reading this book that it is a great product for any coach or trainer, or even athlete looking to learn the ins and outs of speed development.

The package is purely digital which allows immediate access, and it’s currently being offered at a very reasonable “summer discount” price of just $37.  Order it here

Here are 3 reasons I like this resource:

#1- “Encyclopedia” is an accurate name for it

It takes all the different elements of speed development and condenses them into manageable chunks of content.  Sometimes I nerd out and will read a 300 page book just on special strength training.  Sometimes that’s just too much. But, if you’re having a thought or working through an idea, it’s probably covered here and it’ll give you some insight to answer your question or send you to a more detailed resource or direction.

#2- It doesn’t try to reinvent the wheel

I really like that Travis isn’t trying to push some already established format of training on you and the call it a cute name and say that he invented it.  Some of the concepts you may actually know really well.  Others you’re probably aware of, but have only a passing knowledge of.  Regardless, it’s all in there.  It’s like a central hub for training topics.

“Oh man, how does Post Activation Potentiation work again?”  Just go to the book and get a Cliff’s Notes sized version on the topic.  Maybe it scratches your itch or maybe it sends you off somewhere else for a deeper look.  With so much training info in my library, sometimes I’m just looking for confirmation of my own thoughts, not a research project.

#3- It gives credit where credit is due

If the book talks about a topic, Travis cites the original author/creator.  He’s not saying this is all coming from his brain, he’s just done a lot of research and clearly cites whose idea it was originally.  Many of us who put out information have been bashed by people in the industry who took credit for other peoples’ information or ideas.  Whether or not you believe anyone who sells any information can actually take credit for inventing it (since everyone’s coaching philosophy is just a personalized interpretation/presentation of other peoples’ information) this book won’t offend.  And since it cites all its material, you can be confident it wasn’t pulled out of the others.

All in all, it is a very solid product.  It’s only $37 right now.  Considering I rarely promote other peoples’ stuff, I feel confident in telling you it is $37 well spent.

Click here to order your copy.

Increasing hip strength and stability is a common focus in training and injury prevention programs. Current research indicates hip and knee strengthening is more effective than knee strengthening alone in those suffering from anterior knee pain. I routinely use mini-bands to strengthen the hips and maximize proximal stability.

Many clients struggle with poor proximal hip stability that shows up as excessive frontal plane adduction and compensatory trunk lean. This exercise targets the hips and closed chain control needed for those participating in jumping, running, cutting and pivoting activities. It is an excellent way to warm-up and activate the hips as well as reduce patellofemoral overload and prevent knee injuries.

It is no secret that running is synonymous with overuse injuries. Despite the best intentions, human nature craves more and more, while the competitive nature in us all to push a little harder also tends to get the best of us at times. One of the most rewarding parts of my job and profession is putting together plans that restore health and maximize performance.

The following story highlights both in an endurance athlete who I had an opportunity to work with last year. Normally I write about research, training and exercise on this blog. This post allows me to share the insight and perspective of one of my clients. I know that many of my readers have battled injuries. I am confident that this story of recovery and learning how to use the RIGHT training will resonate with you.

Click here to read about Anthony’s journey back to running

Many people struggle to activate their gluteal muscles while running, jumping or performing athletic activities. Turning on these muscles and “priming” the body to utilize the glutes in its normal neuromuscular programming is helpful in improving alignment and reducing injury potential.  The band rotation exercises cue external rotation with the resistance pulling the knees toward one another.

Activating these muscles prior to doing multi-joint lifts, sprinting, plyometrics, etc. is beneficial in promoting optimal activation/stabilization in order to control excessive pronation with deceleration and eccentric training. The rotations can easily be added to the dynamic movement prep or even used as part of the normal training program. I also like to use them prior to incorporating side stepping and forward/backward walks with the bands.

The video below is one I created as part of my Functionally Fit series for PFP Magazine.  It is a staple in our rehab programs and movement prep routines for our athletes at EXOS Athletes’ Performance at Raleigh Orthopaedic as well.