Eric Beard's Life in a Nutshell

I gave presentations at the NEHRSA Fall Conference, TSI Summit and went to China for 10 days and worked with top junior tennis players and coaches. I had some interesting food in China including pigeon and seahorse soup…yum.

Who Doesn't Like Pigeon?Okay, i get Pigeon Soup...but Seahorse and Pigeon Soup?

My time on the road was amazing and I met some wonderful and inspiring professionals. I enjoyed delivering presentations titled “Save Your Back: Get Your Butt in Gear” (which I gave at the IDEA World Show and Perform Better Functional Training Summits in Providence and Chicago), “Real World Dynamic Flexibility Progressions” and “Corrective Exercise for Shoulder Impairments”.

I just accepted a new position with NASM as well, the Director of Advanced Education. I look forward to new challenges in 2012 for sure.

The holidays were priceless with my wife and children and Santa even brought me some Under Armour Socks and the Star Wars Force Unleashed game for Nintendo Wii.

FunnyThat my 8 year old son was off the charts excited that I got this...

I have listened to Jim Fanin’s 90 Second Rule audio program and started the workbook and have dabbled in some older programs that I enjoyed. I reviewed my personal goals and family goals from 2011 and set some new ones for 2012. We are looking forward to a year of growth and positive change.

I have used Darin Hardy’s “Design Your Best Year Ever” program fro my goal setting again this year and am committed to utilizing it even more.

I have come up with the daily 30-30-30=90 goal for myself. My target is to invest 30 minutes in each of the following three categories with the total target time of 90 minutes a day; Physiology (positive inout) {+}, Anatomy (movement/exercise) {M} and Methods {->}(tactics/techniques and strategies). I want to invest in myself and as Jim Rohn has suggested many times over, work harder on yourself than on your job. The last three days turned out like this;

+    M   ->

30-90-0 = 120

0-10-180=190

45-60-0=105

Not exactly balanced, but I have been investing more than 90 minutes a day into myself. If I can keep that up for a year…look out!!! What are your goals? What are you tracking? This daily investment will contribute to my larger goals. I need to become more and operate at a higher level to reach the targets that I want to reach for my family and I. 30+30+30 does not equal 90…the results will be exponential!

Remember the old adage, inspect what you expect!

Here’s to a miraculous 2012!

By the way…visit my Faceboook page to enter a chance to win some of my DVD bundles and share your goals for 2012 http://facebook.com/theericbeard

Thanks for reading,

Eric Beard
CEO A-Team
Corrective Exercise Specialist

Have you seen my SMR DVD?
http://kunaki.com/Sales.asp?PID=PX00Z43XTB

AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• October 24, 2010 -- I Don’t Really Know What I Am Doing (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 12, 2012 -- Quick Tip to Improve Dorsiflexion (making your calve stretch more effective) (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• August 7, 2011 -- Barefoot Training Part-3 (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• July 5, 2011 -- Perform Better Show Review: Barefoot Training – Mark Verstegen Part 1 (0)
• June 28, 2011 -- A Pilgrimage to Wrigley, A Heel and Perform Better in Chicago (0)

I have been on the road a ton lately. Just this last week I have made two trips to Arizona and one to Denver. They were all good, productive trips. I had some very productive meetings at NASM corporate in AZ and attended a very helpful performance management training course alongside many of the managers from the Mesa office as well. I had a great time in Denver. I shot some footage for NASM TV, taught a corrective Exercise Specialist Workshop for NASM and got to see some friends for dinner Friday night. I even shot some video footage for the CPT Assist eTeach course Saturday night. Needless to say I was wiped out by the end of Saturday! Leading the workshops for NASM has been one of favorite parts of my “jobs” over the last ten years. More specifically, I have really come to enjoy teaching others.

As I shared to my Corrective Exercise class in Denver as well as on my NASM TV shoot, my first opportunity to educate other professionals came when I was working as personal trainer for 24 Hour Fitness in Aurora, CO.

Where it all started...

I’ll save the long story for another day, but knowing that I have made a contribution to others makes me feel amazing. They may use the information for themselves or to help their clients, it doesn’t make a difference to me. At the Perform Better Functional Training Summit in Chicago, I had a packed house for the hands on session.

I had a blast in Chicago and Providence!

I mean people were spilling out into the hallways. It was awesome. The title of my session was “Save Your Back: get Your Butt in Gear.” After my hands on breakout session a woman came up to me with tears in her eyes. She had pain radiating down her posterior and lateral hip for some time and could not find relief despite seeing several medial professionals. She was overjoyed that she was experiencing relief. All I taught the group to do was NASM’s four step Corrective Exercise (CEx)process- Inhibit, Lengthen, Activate and Integrate. I focused on the lumbo-pelvic hip complex and threw in my own wrinkles to the stretching and activation section, but it was NASM CEx straight up. To be able to provide someone relief from pain is a great feeling. I home that she keeps up with her program and can in turn pass the techniques and system on to others.

You have me on a cross country flight with a full battery, so I have some time to give you a nice solid post! Okay, back to barefoot training. Last post I wrote about progressing sensibly from a supportive shoe to a minimalist shoe if there were no injuries or congenital conditions that made barefoot training contraindicated. During Mark Verstegen’s lecture at Perform Better, he even gave a history of minimalist shoes and provided pictures of the best minimalist shoes on the market today. He cited a research study that compared 186 pairs of feet. He compared the feet of people who did not wear shoes to the feet of people who did wear shoes. If you want to read the study, search for “J Bone Joint Surg Am. 1905, Conclusions Drawn from A comparative Study of Barefooted and Shoe-Wearing Peoples, Hoffman, M.D.” Hoffman found that the barefoot group had more separation and straightness to their toes with the toes being the widest portion of the foot. Verstegen also included a picture of a Bronze Herculaneum Statue that depicted a runner and the adduction to the great toe (the big toe) is much more prominent than what I see with my clients, patients and athletes today. For those who wear shoes, especially something like a cowboy boot, women’s high fashion shoes or anything with a small and restrictive toe box, this is basically going to compact the tarsals, metatarsals and phalanges.

Look at that big toe...and it only ges worse from here

This can happen in men’s professional shoes and kids sneakers too. The shock absorption of the foot is all but eliminated. The rich amount of proprioceptors in the sole of the feet are shut down. Imagine walking around with a canvas bag tied tightly over your head all day. How well would you be able to process information?

I magine a rope around the bag...

All of the ground reaction forces that should be stored and released throughout the kinetic chain and propel someone through the gait cycle are now forced to be transmitted to the knees, hips spine and beyond. Ambulating now requires more effort and places more stress throughout the human movement system. Think of all of the professional basketball players in the 1900’s. The all wore Chuck Taylors, Converse All Stars. Chucks basically were and are just a shank of rubber with some canvas and a lace. It did not have arch support and had a wider toe box than most shoes seen today. It also did not have an elevated heel. This let the calve sit at it’s natural resting length and kept the pelvis better balanced. I have a pair that I wear during when performing yard and house work and a pair that I wear in public. The public ones are cleaner and more respectable. The house work ones have paint stains and are much grungier. For $35-$40 they are worth every penny. I used to train clients in them and work out in them too. I have to admit, lifting, kettlebells, core and flexibility were more comfortable than agility or cardio with them on. I wanted to slowly bridge the gap from the Asics 2150 pronation control show than I had been wearing for a year or so, and a minimalist shoe like the Vibram Five Fingers.

And the Chucks were a good cheap option. My feet felt so comfortable and cozy all wrapped up in my Asics. The arch support felt good from ankle to hip….but the elevate heel aggravated my sacroiliac joint and low back to no end. I could just feel them tightening up as the day went. At the time I had a standing desk, so when I wasn’t training clients I would work standing up. So being upright with those shoes was not a good fit for me. Notice I said for me…

I did try a minimalist shoe back in 2005 when Nike came out with their Free 5.0. They launched the shoe at IDEA World and I happened to presenting a Speed Agility and Quickness for Youth session for NASM there. I saw the shoe, bought a pair. Like them so much that after three days at the show, I went back and bought a second. I still have the newer pair! What happened, because I had some 1st MTP, ankle and LPCH issues that were unresolved is that after a week or so I started getting some aches and pains and slowly moved away from them. I put them on every now and then, but the 5.0 still has too much of a heel for me. Their 3.0 is even lower and the 7.0 is even higher in the heel, so they provide their customers with some choices which is nice. Nike toe boxes tend to run on the narrow side as well and I did feel a bit restricted through the toes as well.
From there I went to a New Balance tennis trainer that had minimal arch support and a very low heel. I liked these. Unfortunately, the discontinued the model and I could not find a second pair anywhere and I eventually had to move on. I found some funky orange Teva walking shoes that I tried for a while. I still have them somewhere. A physical therapist that was helping me with my joint restrictions in my big toe and ankle thought that I needed some more support so I tried some over the counter shoe inserts called Superfeet. They run about $30 and have three versions that range in level of support. They were decent.

Another physical therapist that I saw thought that I needed even more support and convinced me to go with the Asic 2130. This worked great for the foot ankle as I mentioned and I matriculated to the newer 2150 model from there.

Until I said enough is enough with the stinking elevated heel! The reason that these pronation control shoes need the heel is that they need a place for the arch support to “sit” in. That is one of the reasons that the Superfeet did not help out my Tevas very much. The Tevas were flat from heel to toe, there was no “drop”. So the arch support had minimal support underneath it and did not have the desired effect. I knew that, but thought it was better than nothing. I also ran into some plantar fascia pain, yes plantar fasciitis, last year while transitioning to my Chucks. I saw a podiatrist to try and find out more about my 1st MTP and ankle restrictions. He started off well talking about the global effect of foot ankle issues and the potential negative impact of wearing shoes with an elevated heel. He recommended Spenco arch supports which I found on Amazon for less than @$10.

<iframe src=”http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=ericbecom-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=B000FPKUZ0″ style=”width:120px;height:240px;” scrolling=”no” marginwidth=”0″ marginheight=”0″ frameborder=”0″></iframe>

They seemed to help in my Chucks some, so I stuck with them for a couple of months. Then he ended one of our appointments by saying that I had some pathologies in my feet and I would eventually have to have surgery…I disagree, so I never went back.

If you haven’t seen this, there is some amazing info on this DVD I put together. I used some of these techniques to help with my foot pain
http://kunaki.com/Sales.asp?PID=PX00Z43XTB

That’s all for tonight. I’ll be back for part 3 soon! Thank you for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist

AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• August 7, 2011 -- Barefoot Training Part-3 (0)
• July 5, 2011 -- Perform Better Show Review: Barefoot Training – Mark Verstegen Part 1 (0)
• August 21, 2009 -- Flip-Flops and Sandals Make Me Money as A Corrective Exercise Specialist but I’d Rather They Just Wore Sneakers! (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• June 28, 2011 -- A Pilgrimage to Wrigley, A Heel and Perform Better in Chicago (0)
• June 23, 2011 -- Perform Better, Disney World, The Boston Bruins and the Stanley Cup (0)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)

This place is MASSIVE!!!

What a good looking group!

At the conference I ran into a handful of students from workshops that I have lead over the years, a friend that used to work with me in Colorado and the Strength Coach of the Buffalo Bills who I played football with at Springfield College. It’s such a small industry!

Want to see something cool? A college track athlete came to see me wanting to get back into training for their event. Imagine trying to run on a heel that sits like this?
Client Calcaneous Comparison
Their movement assessment was pretty good, but there were some core stability and shoulder issues to go along with the foot/ankle impairment. I did some manual therapy and then some corrective work for the foot/ankle, core and shoulder. The client reports being able to run longer and train harder. They still have a ways to go.

Before I go… a quick picture from my Friday night on the town!

I made a pilgrimage!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• August 21, 2010 -- Corrective Exercise 2010 Summer Update (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• July 5, 2011 -- Perform Better Show Review: Barefoot Training – Mark Verstegen Part 1 (0)
• June 23, 2011 -- Perform Better, Disney World, The Boston Bruins and the Stanley Cup (0)
• February 8, 2010 -- Revist, Recite, Re-Write Your Goals Dailly to Manifest your Dreams (0)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (1)
• January 27, 2010 -- Overhead Squat Assessment-Excessive Forward Lean from Ankle Restriction at NASM CES Workshop by Eric Beard (0)
• January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)
• December 24, 2009 -- Does the Grinch Need Corrective Exercise? (2)
• December 17, 2009 -- Corrective Exercise Specialist Answers Why Do I Like DotFit? (0)

After I delivered the keynote presentation at the NEHRSA Spring Conference on May 19th at the MGM Grand at Foxwoods Casino in CT I taught a workshop the next two days for NASM in downtown Boston. I had a week in the “office” then I was off to present at the Perform Better Functional Training Summit in Providence, RI for the first time. My session was broken into a lecture for @ 90 minutes and hands on for @ 90 minutes and it was titled “Save Your Back: Get You Butt in Gear.” The gist was that people don’t move enough and when they do move, they don’t use their glutes and are missing a keystone to lumbo-pelvic stability and locomotion. I was representing NASM and discussing their four step Corrective Exercise Continuum. I was fortunate enough to take in several other presentations throughout the weekend, and partake in an amazing barbeque at Chris Poirrier’s house.

My family and I took a killer 7 day vacation to Walt Disney World in Florida. Loved it! Memories that will last for ever. I got to go on the Aerosmith Rocking Roller Coaster…man that thing was fast! It was a blast!

I have been slammed helping to launch a product for NASM and haven’t even had time to blog or make any videos. I did have time to make it to the Bruins Stanley Cup Victor Parade last Saturday though!!! YES!!!! I will post some pictures. I go some great ones of Tim Thomas and Zdeno Chara with the Cup. I also found time Sunday on Father’s Day to do some work setting up a new kids swing-set that we got. I had to move some old curbs that we had around our driveway and do some landscaping on top of repairing the swing-set. We got it used from some friends and it needed a little work. I tell ya, I am all set not doing any strongman training. Moving those curbs was enough for me.

Now I am back at it at the Perform Better Functional Training Summit in Chicago. I went through Grey Cook’s pre-con offering today which was good. He made a reference to NASM’s overhead squat assessment and said that it wasn’t enough to look at just one movement. I agree. Looking at all aspects of the kinetic chain, in different planes, in isolation and integration really rounds things out. What we teach in the Corrective Exercise Specialist workshop for NASM helps to bring this approach to life, covering different versions of the over head squat, single leg squat and insight towards assessing other movements. it’s impossible to keep up with what everyone else is doing, that’s why I enjoy these shows. I am pretty sure that most big names in the fitness industry do not understand the subtleties and flexibility of NASM’s OPT Model. I see more similarities in the industry than differences. NASM’s model just gives you a tidy system to plug all of that fun stuff into.

I enjoyed Thomas Myers at the Providence show and will repeat at least one of his talks this weekend as well. I also took in Dr. Stuart McGill a couple of times, Mark Verstegn once and poked my head in a few other sessions. Verstegen gave a good talk on barefoot training and was featuring Addidas’s new “barefoot trainer.” Dr. McGill talked about working with back pain as well as with powerful athletes. Myers gave an intro to his Anatomy Trains concept and went trough some actual hands on techniques in his second talk. I did see Grey here too and he did some good bits on movement screens and corrective work for the upper body.

I have more to share about these shows, but I was literally up all night last night packing and finishing up some work and I am dragging!

Hope you are having an awesome early summer!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• July 29, 2011 -- Barefoot Training Part-2 (0)
• July 5, 2011 -- Perform Better Show Review: Barefoot Training – Mark Verstegen Part 1 (0)
• June 28, 2011 -- A Pilgrimage to Wrigley, A Heel and Perform Better in Chicago (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 12, 2012 -- Quick Tip to Improve Dorsiflexion (making your calve stretch more effective) (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• January 4, 2012 -- Does 30+30+30 Really Equal 90? (0)
• August 7, 2011 -- Barefoot Training Part-3 (0)
• April 19, 2011 -- Full Length DVD Content FREE Here! Corrective Exercise and More! (0)

The Let’s move campaign is a good start, but the nutrition piece really has to change. I will give you a link a the end of the post to an unbelievable video. It is over an hour but well worth your time if you want to hear the truth about high fructose corn syrup and other sugars.

I would be remiss if I did not tell you about Ryan Lee’s killer new system called Presentation Domination. https://dotcomlifestyle.infusionsoft.com/go/pds/a11593/ If you are involved in marketing a product or service (which is pretty much all of us) this system takes the guess work out and delivers. BIG TIME!

Here is that awesome video about sugar!

Thanks for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• August 22, 2011 -- Have You Ever Lost a Loved One? What About IDEA World 2011? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• January 25, 2011 -- Celebrate Jack LaLane, Do Not Mourn His Loss, Rejoice in His Life (0)
• January 15, 2011 -- A Second Chance for a Golden Voice (0)
• December 24, 2010 -- Merry Christmas from a Corrective Exercise Specialist (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)

I am too young to have experienced most of Jack’s impact first hand. I merely get to enjoy the foundation he has laid and learn anecdotally about his life and accomplishments. Here are some of my favorite other Jacks are;

Captain Jack Sparrow in Fine Form

Jack Lambert was Vicious on the Gridiron

KRS One Raps about the Jack of Spades

Just Jack!

The Jack we need to celebrate now is this guy…

Jack LaLane now and then

Wish I Ever Looked This Good

Impressive...

http://www.jacklalanne.com/

It was not just his amazing feats of fitness but his commitment to changing lives. He believed in helping people be the best they could through fitness. He achieved when he was told that he couldn’t. Success when so many thought he wouldn’t. He was called a quack and a nut job. He was doubted, challenged and disrespected. He rose above and lived his mission like no other. Thank you for the example Jack. You made the world a better place.

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• May 2, 2011 -- So High Fructose Corn Syrup is Bad, Right? (1)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• January 15, 2011 -- A Second Chance for a Golden Voice (0)
• December 24, 2010 -- Merry Christmas from a Corrective Exercise Specialist (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)
• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)

We are all in the need for a second chance in life, most of us will need many more chances than that so it was nice to see this homeless man in Columbus Ohio get his. He has been no angel in his life with addictions to alcohol and drugs in his past but his persistence and twist of fate have provided him opportunities that he has probably never even dreamed of. Word has it that he will accept an offer to become the voice of Kraft Macaroni and Cheese in addition to appearing on the Today shows and several other job offers.

Ted Williams and his Golden Voice on the Today Show

Who can you give a second chance to? Thanks for reading.

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

http://gvo-ericbeard.gvoconference.com/

<

• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• May 2, 2011 -- So High Fructose Corn Syrup is Bad, Right? (1)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)
• January 25, 2011 -- Celebrate Jack LaLane, Do Not Mourn His Loss, Rejoice in His Life (0)
• December 24, 2010 -- Merry Christmas from a Corrective Exercise Specialist (0)
• December 10, 2010 -- Improving Running Performance and Running Mechanics (0)
• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)

I made a short video for you and put together a list of Christmas presents if you were still looking for a gift for me;)

Here is my Merry Christmas video;

Here are some things I want for Christmas;

The iGallop-30 second video

The Shake Weight Certification;

The ButtMaster; (30 second video)

Just mail them to me or have Santa drop them off;)

Thanks for reading!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard

http://gvo-ericbeard.gvoconference.com/

<

• November 20, 2010 -- 99 Problems But a Vision Ain’t One (0)
• April 19, 2010 -- Please Read This: Gratuitous Boston Marathon Post Part 4: The Juice (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 3 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 2 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post 1 of 2 (0)
• February 11, 2010 -- HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working! (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)

Running? Lifting to run? Stretching for running? What about core? Yeah…do it all.

Yamamoto et al. put together “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review” in the Journal of Strength & Conditioning Research: November 2008 – Volume 22 – Issue 6 – pp 2036-2044. Researchers found that two of the five studies measured 2.9% improved performance (3K and 5K), and all five studies measured 4.6% improved running economy. Now I am not saying that they were following a good old fashioned integrated program, but the data suggests that strength training can enhance running.

“Hickson et al. (Journal of Applied Physiology 65: 2285-2290, 1988) added a heavy-resistance weight training program to the regular running and cycling workouts of eight duathletes. At the end of the ten-week program, the participants were able to last 11-13% longer in an intense short-term (4- to 8-minute) cycling or running test than they had prior to the weight training, and they lasted 20% longer than before in a longer (60- to 90-minute), less intense cycling test.” (from Northwest Runners)

Kaplan et al put together “The Effect of Proprioceptive Neuromuscular Facilitation and Static Stretch Training on Running Mechanics” in Journal of Strength & Conditioning Research: July 2009 – Volume 23 – Issue 4 – pp 1175-1180. They found findings suggest that stretch training undertaken at the end of regular training is effective in changing running mechanics. Granted, they looked at rugby players running…but still.

“Does Core Strength Training Influence Running Kinetics, Lower Extremity Stability, and 5000m Running Performance?” Lindsay DiStefano found six weeks of core strength training resulted in positive changes in 5000 m running performance. I wonder what six weeks of well executed core stability work would have shown?

This video on running is excellent, just ignore the fact that their range of motion assessments are wrought with relative flexibility. I mean 60 degrees of hip extension on that last guy? I don’t think so.

I feel this in my Vibram 5 fingers. Love to run on the “right” part of the foot!!!

This post came about from a question that I answered on Sharecare about strength training and 5K performance.The big picture is to take an integrated and systematic approach. No one component is the panacea.

I hope your Holiday Season is going great!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard
<

• September 18, 2010 -- I Was Wr, Wr, Wr Wrong About Wes Welker and I am Glad! (1)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• January 31, 2010 -- FLY This-Eric Beard Shows a Cool Variation for Core Stability plus Another Fitness Challenge (1)
• December 2, 2009 -- Corrective Exercise Specialist Eric Beard Works With Chinese Tennis Association in Nanjing, China Part II (0)
• December 1, 2009 -- Corrective Exercise Specialist Abroad for Tennis: To China and Back! (0)
• January 22, 2012 -- Knock The Rust Off With Some Core Stability Work (0)
• January 19, 2012 -- Vertical Core Stability Training (0)
• January 7, 2012 -- Can You Give Me Some Advice? (0)
• July 29, 2011 -- Barefoot Training Part-2 (0)
• February 13, 2011 -- I Need a Doctor (Not for Valentines Day) (0)

I think he likes my style

Juan Carlos Santana, Eric Beard, Todd Durkin, Dianne Vives at the ATI Summit 2010

Dianne Vives was up next. Dianne pounded the pavement, knocked on doors and drove this event to be what it was. I have know who Dianne was for years, but this is the first time we got to meet. She was all that I have heard and more. So welcoming, gracious and friendly and she was excellent on stage. She developed rapport with the audience and engaged them throughout with her personality and offered up instantly applicable coaching and cuing tips. Dianne focussed mostly on exercise technique and teaching tips.

Juan Carlos Santana brought his “Juan-ness” to the stage next and lit the crowd up with his presentation on metabolic training. If you know Carlos, then you know, what you see is what you get. He is a straight shooter with no tolerance for bull. I got to have dinner with Carli Strength, Brian and Dianne, from ATI, Jacob from Perform Better and Carlos Thursday (Todd’s flight was cancelled and he got in late) night and I enjoyed hearing JC’s stories. He is a good guy and has some opinions for sure, but another successful icon in the industry that was approachable all weekend and willing to engage others. An example for professionals of any level. Be yourself and follow your beliefs. JC does just that. I did catch JC releasing his ITB before he went on stage…

I see you!!!

We each spoke for an hour then had breakout/hands on sessions in the afternoon. We each set up in different corners of the ballroom and had 30 minute sessions then the students rotated to the next session. JC buried the group with some metabolic training protocols, Todd pulled out some his Under Armor challenge workouts and Dianne whooped up on the group with some Sandbells (a great newly revamped toy!).

These were awesome for grip strength and versatility

I did corrective exercise for low back protocols. I skipped SMR since we had more students than planned and we were a bit short on rollers. No fault of Perform Better, more students signed up than planned, which we all loved! By the way…thanks Perform Better and Sandbells for the toys I used during my breakout session. So I started with 4 progressions of a kneeling hip flexor stretch followed by 4 versions of a standing adductor stretch. Next was activation for the glutes. Glute max-stability ball bridge with the Sandbells. Glute medius-clamshells and side lying leg raises. For integration we did reach squats with either Sandbells, Stability balls or chairs. We reviewed step ups and did some lunge progressions ending with a lunge with an anterior reach to curl. The groups were rotating to me from JC and they were pretty spent, but they felt some work in the glutes for sure.

I came away from the event invigorated by the students, they were hungry to learn, energetic and appreciative. I am also energized and motivated by being on stage and working with Dianne, Todd and JC. They make me want to be better and achieve more. I have more to contribute to others and I have some ideas on how to reach out. I can see my future more clearly as well as a future that we can create together in this industry.

Let’s make it happen!

Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
http://facebook.com/theericbeard
http://youtube.com/theericbeard
<

• March 19, 2010 -- Active Heel Slides for Deep Core Stabilizers and Psoas Inhibition: Corrective Exercise (0)
• January 15, 2010 -- Boston CPT for NASM Ends up With Some After Hours Corrective Exercise Action for Eric Beard (0)
• April 19, 2010 -- Please Read This: Gratuitous Boston Marathon Post Part 4: The Juice (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 3 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post Part 2 (0)
• April 19, 2010 -- The Gratuitous Boston Marathon Post 1 of 2 (0)
• February 26, 2010 -- First Month of Another Fitness Challenge Brings Eric Beard Some Results (1)
• February 24, 2010 -- Another Fitness Challenge Update on Ankle Mobility of Eric Beard (0)
• February 19, 2010 -- Upper Extremity Reach Range of Motion Assessments (0)
• February 12, 2010 -- Will Smith Needs Corrective Exercise…but He Helps Me this Time (0)