Weight Training Better for Flexiblity than Static Stretching? Yes!
By now, you all know my no love for static stretching. I have not done any static stretching for a long time now and I feel better and move better than ever before. Heck, I even hit my highest bodyweight ever at 225 lbs this past Sunday. While my body composition is not where I want it to be long term (not horrible at 16%, but higher than I like), I know I can drop 5 lbs of fat easily in the next 4 weeks. It took me months to slowly build up that weight and body composition started to drop off at the end, so I knew it was time to cut back.
Ok, back on track ot the topic at hand!
Research Says…..
While this study is not published yet, and was presented recently at the American College of Sports Medicine (ACSM) Annual Meeting, it is very interesting! Too bad I did not make the ACSM meeting this year, but I hope to make it next year as it is always a blast the previous 2 years. I need to thank my buddy Bret Contreras “The Glute Guy” for pointing out this study.
“Our results suggest that full-range resistance training regimens can improve flexibility as well as, or perhaps better than, typical static stretching regimens,” says James R. Whitehead, EdD, of the University of North Dakota in Grand Forks.
The old dogma that strength training (weight lifting) will make you “muscle bound” and is bad for sports, has to be dead by now. Anyone seen a professional gymnast?
“Resistance training produced greater improvements in flexibility in some cases, while also improving strength,” Whitehead says.
The preliminary study was small and the findings need to be replicated in larger numbers of people, he says.
“But if they hold up with replication, people really don’t have to be worried about doing stretch exercises whenever they’re doing resistance exercises,” Whitehead says.
The basis of the Gym Movements Biofeedback (as featured on the Grip n Rip DVD) is that good weight training makes your WHOLE body better. This includes range of motion. Do a movement that your body likes, and your range of motion (ROM) will increase.
Do one that is not the best for your body today, and ROM will decrease. This gives you immediate feedback to make the best choice with every exercise. You are assured to be moving in the right direction.
Most can not take a completely linear approach to their goals.
If they want to bench more, they can not bench heavy every day. One day may be more volume, the next more density (volume/ time) and the next is 2 board press, then inverted rows (working the opposite muscle groups). Biofeedback (ala Gym Movements) allows you to test which direction is best on THAT day at THAT time for YOUR body.
Awesome that we have some evidence starting to show based on research (although preliminary) that this is correct.
If I could do only one thing to optimize an athlete’s performance, I would optimize the stimulus (via weight training) first and foremost.
Comments
Let me hear ‘em! What do you think? What has been working for you?
Barefoot Training, Vibram Five Fingers and the Evils of Strength-Sucking Modern Shoes
Your complete barefoot training reference
The post I did the other day (below) sparked some great comments and wonderful emails, so I am going to finally post this one about barefoot training, Vibrams and much more. My goal is to make this a great resource for all your questions on this topic.
I was going to split this one up into a a whole series as I did more and more research; but I will leave it as one now for an easy to find and skim reference post. Tons and tons of info here, but feel free to post comments on anything that I missed!
Those are just a few of the comments I get when I wear my Vibram five fingershoes out in public. Jodie actually calls them monkey feet. While the Nike frees look more like a normal shoe, the Vibram five fingers definitely get a lot of stares.
Believe it or not, I actually do all my training in them; despite claims that I will destroy myself without some precious padding under my feet. I call BS to that.
Are they the next revolution in athletic performance?
In short, Yes! Not so much a revolution, but more a movement (ahhaha, pun intended) back to how our foot SHOULD function.
According to Dr. Ivo Waerlop of the Vibram Biomechanics Advisory Board,
“Running in Five Fingers improves agility, strength, and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.“
Heck, the power lifting association USAPL actually BANNED Vibrams for competition! I found out first hand at my last meet, so good thing I brought some other minimal, flat shoes instead.
There is a revolution coming and it is fast upon us.
The days of very supportive stiff shoes are fast on the way out if you have not read the book yet Born to Run by Christopher McDougall I would highly highly recommend that I picked it up on www.audible.com, It is excellent and was my favorite book of this entire past year. Tons of details on the history of shoes and ancient lost tribe of Indians that do ultra marathon distances. The book builds up to one of the greatest races to occur that no one has ever heard of, plus an excellent background on shoes and running exercise. Awesome book!
In his book “Take Off Your Shoes and Walk” foot Doctor Simon J. Wikler D.S.C., states that,
“Practically all shoes worn daily by men and women in our Western civilization have little relation to the shape of the human foot – Most adults’ foot trouble would either not exist or would be much less bothersome if properly-shaped shoes had been worn during childhood or, better yet, if those people had gone barefoot“
Look back at old pictures of Arnold and friends squatting without shoes.
Smart Shoes = Dumb Feet
Smarter the shoe, dumber the foot. Messed up feet = messed up hips due to the arthrokinetic reflex which roughly translated is code jammed joints equal muscular weakness quote.
Jammed Joint Video and Instant Strength!
Jammed Cuboid = Weak Glute Med (Butt Muscles)
You Are Survival Based
The body is trying to protect the joints since it cares more about survival than performance. I know the first time I heard that from Dr. Cobb of Z-Health, I was pissed, it makes sense.
If your ankle is all goofed up and highly immobile, the body will start to shut down the main muscles of the hips (glutes, hamstrings, hip flexors, etc) to limit the amount of force that will go through the ankle and the foot, thus protecting the foot and ankle. The downside however is a decrease in performance. Not good for setting more PRs in the gym.
If bad ankles equal bad hips, good ankles must then equal good hips and mooooo poooooowwwwwwa. The take away is to do mobility work on your feet and ankles to see an increase in performance, especially in the main muscles in the hips. More weight lifted = bigger and stronger muscles.
Other Tidbits
• Running in shoes appears to increase the risk of ankle sprains, either by decreasing awareness of foot position or by increasing the twisting torque on the ankle during a stumble.
• Running in shoes appears to increase the risk of plantar fasciitis and other chronic injuries of the lower limb by modifying the transfer of shock to muscles and supporting structures.
• Running in bare feet reduces oxygen consumption by a few percent. Competitive running performance should therefore improve by a similar amount, but there has been no published research comparing the effect of barefoot and shod running on simulated or real competitive running performance.
• Research is needed to establish why runners choose not to run barefoot. Concern about puncture wounds, bruising, thermal injury, and overuse injury during the adaptation period are possibilities (wearing Vibrams should help a bit)
FAQ about Barefoot Training, Vibrams, Goofy Shoes and More
What do you recommend as foot ware?
–the most mobile shoe you can find! Nike Frees are ok, Vibram Five Fingers are better, some Asics Tai Chai shoes are good.
What are the qualities in foot ware you are looking for and which are the best ones on the market?
–flexible at the toe area and heel. Grab the ball of the shoe and the heel with your other hand and twist–they should move! Most are ok at the toe area, but suck near the arch/heel (very stiff). MC has posted info below on this
Do you advocate the negative heel technology or more neutral foot alignment?
No, negative heel technology is not “normal”. Stay away from them. Do lots of mobility work, then get out of the way and let your foot/ankle do what it is supposed to do —find the most minimal shoe possible. Doing correct lifting in minimal to no shoes is best.
I hear you need to put a big spring in the heel for extra boost. What do you think of this?
See above, putting a spring in a heel is a stupid idea. I would like to get a pair with super huge springs though to bounce down the street like a freaking kangaroo for fun though! Hehehe.
This still makes me laugh!
I have never tried spring boost but it that much alteration of your movement is a bad idea.
My experience is that I am NOT a fan of the MBTs. I spent about 45 minutes at their booth at the ACSM conference 2 years ago chatting with them and trying the shoes out. While they were very nice people and I got a cool gait assessment via force read out in real time to see the difference, I think the foot should have a 3D motion and with the MBTs it is pretty straight through the foot (not natural).
My stride length also decreased (I had on a pair of Nike frees, trying to blend in there since I was presenting). I also had much less movement at my hips with the MBTs.
From the people that I saw there that had them on, none of them moved well in my opinion. The MBTs are actually VERY stiff and I feel promote an unnatural gait. They even had me walk backwards at one point with them on so that my body could adjust to the wacky shoes. What? I need to learn how to walk again? That sounds like a bad idea. They are also stupid expensive at about $250 a pair. I have an idea, pay me for a one session and buy a pair of Nike Frees, Vibrams etc and I will have you moving better guaranteed and it will STILL be cheaper.
If you refuse to do mobility work and continue to have stiff feet, they may be an option for you, but this is like putting a helmet on so that you can keep beating your head against the wall.
What about arch support?
Look at an arch structure. It is designed to support a crap ton of weight on the top by dispersing it to the “sides” of the arch. If you support an arch under the keystone (the center stone), it actually destroys the integrity of the structure.
Do you ever see any arches anywhere that have a big metal support rod in the middle of the arch? No, because it will destroy the arch!
Look Mom, No Middle Support
I think by always supporting the arch of the foot, we are actually making it piss WEAK.
Look at the amazing design of the human foot an ankle. I don’t think we can design it any better, but it adapts in the wrong direction by the stupid stuff we do (bad shoes, heels, etc)
What exercise can I do in barefoot shoes?
TONS! I would recommend the same shoes for most. The Nike Frees (other than the 7.0s) are not very good for directional changes as your foot will slide a bit. I do all my sprint work, tire pulls, tire flips, KB work, etc in my Vibrams.
The catch with long distance runners is that most have TERRIBLE mobility and they move very poorly. Adding a ton of force (6-10 xs BW on each strike) to them in that condition is not good. I have them do lots of mobility work, teach them to sprint fast, and then back off to run distances. Quality over Quantity first. Better is better. Better is more.
What about barefoot shoes and vertical jumping? I want to get some mad ups!
Mark Small speaks:
Mike,
My thought of what you said in my opinion is you are RIGHT ON!!! It is also consistent with other “radicals” who are thinking for themselves and don’t allow the shoe industry dictate our thinking. I have been looking into the barefoot running philosophy for the past year which makes a lot of sense. I have been saying all the things you did in your response however most people just look confused especially shoe salesmen.
I really like this one:
” Look at the amazing design of the human foot and ankle. I don’t think we can design it any better, but it adapts in the wrong direction by the stupid stuff we do (bad shoes, heels, etc” –Mike T Nelson
and this one
“Look at an arch structure. It is designed to support a crap ton of weight on the top by dispersing it to the “sides” of the arch. If you support an arch under the keystone, it actually destroys the integrity of the structure. You don’t see any arches anywhere that have a big metal support rod in the middle of the arch! I think by always supporting the arch of the foot, we are actually making it piss WEAK.”
(Editor’s note: ok, so I love Mark because he quotes me-hahaha! Now my secret is out)
Okay now that I am looking back on your response I’ll just end up copying and pasting the whole thing. You get my point. The last part of your quote is potentially a major cause of many knee, hip, back pain and injuries. Great stuff.
My wife said she wouldn’t be seen with me in the Vibram Five Finger shoes although I could definitely train in them I also like the separation of the toes. One issue I seem to have is most shoes seem to have a narrow toe box. I have a normal width foot but many shoes seem to narrow. I have been trying some indoor soccer shoes as some of them are minimal shoes but also very narrow, ouch. Do you know how the Asics Tai Chai fit in that area?
(Editors note: I am not sure about those shoes in that regard, so you will have to try them out yourself)
Someone directed me to the company Springboost. They don’t actually put springs in their shoes as I know some do and I agree with what you said about those that do put springs in shoes. This company does however use different insoles to provide a neutral and negative heel. I also agree with you about this as well although they are at least thinking unconventionally and bringing the heel down instead of being elevated (how stupid) it’s not the natural position of the foot. But as you said it may be okay for those who are so messed up to spend some time in the shoe. Attached is a website. http://www.springboost.com/index_en.html
(editors note: see the FAQ section for my answer around the kangaroo picture)
For speed, agility, jump training, weight lifting I agree on the most minimal shoe and am actually trying to find one that fits me without restricting me. An argument for more cushioned running shoes is that we live in a world of concrete and that we need some shock absorption from our shoes in our society. (I bet you can’t wait to talk about that.)
As an advocate of barefoot running you know studies have been able to show that when running in the grass barefoot and in shoes the barefoot runner experiences less shock than the one using shoes as landing mechanics change naturally taking full advantage of the foots design. (cool stuff) So would you recommend distance runners ware the same minimal shoes they do for speed, agility, jump training, and weight lifting?
(editor’s note: See above, in short, yes I have them work into barefoot shoes)
Best Regards,
Mark Small
(editor’s note, I initially got my wires crossed and cited this as Jack Woodrup of Vertical Jumping.com –oops, even though Jack has great stuff on his site, so check it out)
Thanks to Mark for the kind words and the great thoughts. It is awesome to know that I am not the only one having similar thoughts and seeing the same results.
Gateway Physiotherapy, Capalaba, Queensland, Australia 4157.
Running barefoot is associated with a substantially lower prevalence of acute injuries of the ankle and chronic injuries of the lower leg in developing countries, but well-designed studies of the effects of barefoot and shod running on injury are lacking. Laboratory studies show that the energy cost of running is reduced by about 4% when the feet are not shod. In spite of these apparent benefits, barefoot running is rare in competition, and there are no published controlled trials of the effects of running barefoot on simulated or real competitive performance.
Born To Run, A Hidden Tribe, Super athletes and The Greatest Race the World Has Never Seen
Learn
How His Injuries Led Him to Write This Book
How The Modern Running Shoe is Causing Injuries in Running
The Transition to Barefoot
What to Expect When We Go Barefoot
Much More…
Published Literature References
American College of Sports Medicine and American Diabetes Association (1997). Diabetes mellitus and exercise: joint position statement. Medicine and Science in Sports and Exercise 29(12), i-vi
American College of Sports Medicine (2000). ACSM position stand on exercise and Type 2 diabetes. Medicine and Science in Sports and Exercise 32, 1345-1360
Anthony RJ (1987). The functional anatomy of the running training shoe. Chiropodist, December, 451-459
Bergmann G, Kniggendorf H, Graichen F, Rohlmann A (1995). Influence of shoes and heel strike on the loading of the hip joint. Journal of Biomechanics 28, 817-827
Burkett LN, Kohrt M, Buchbinder R (1985). Effects of shoes and foot orthotics on VO2 and selected frontal plane kinematics. Medicine and Science in Sports and Exercise 17, 158-163
Clarke TE, Frederick EC, Cooper LB (1983). Effects of shoe cushioning upon ground reaction forces in running. International Journal of Sports Medicine 4, 247-251.
Flaherty RF (1994). Running economy and kinematic differences among running with the foot shod, with the foot bare, and with the bare foot equated for weight. Microform Publications, International Institute for Sport and Human Performance, University of Oregon, Eugene, Oregon
Frederick EC (1986). Kinematically mediated effects of sports shoe design: a review. Journal of Sports Sciences 4, 169-184
Hafner J, Burg G (1999). Dermatological aspects in prevention and treatment of the diabetic foot syndrome. Schweizerische Rundschau fur Medizin Praxis 88, 1170-1177
Robbins SE, Gouw GJ (1990). Athletic footwear and chronic overloading: a brief review. Sports Medicine 9, 76-85
Robbins SE, Gouw GJ (1991). Athletic footwear: unsafe due to perceptual illusions. Medicine and Science in Sports and Exercise 23, 217-224
Robbins S, Gouw G, McClaran J, Waked E (1993). Protective sensation of the plantar aspect of the foot. Foot and Ankle 14, 347-352
Robbins SE, Gouw GJ, Hanna AM (1989). Running-related injury prevention through innate impact-moderating behavior. Medicine and Science in Sports and Exercise 21, 130-139
Robbins SE, Hanna AM (1987). Running-related injury prevention through barefoot adaptations. Medicine and Science in Sports and Exercise 19, 148-156
Robbins SE, Waked E, Rappel R (1995). Ankle taping improves proprioception before and after exercise in young men. British Journal of Sports Medicine 29, 242-247
Robbins S, Waked E (1997). Hazards of deceptive advertising of athletic footwear. British Journal of Sports Medicine 31, 299-303
Stacoff A, Steger J, Stussi E, Reinschmidt C (1996). Lateral stability in sideward cutting movements. Medicine and Science in Sports and Exercise 28, 350-358
Stefanyshyn DJ, Nigg BM (2000). Influence of midsole bending stiffness on joint energy and jump height performance. Medicine and Science in Sports and Exercise 32, 471-476
Webb P, Saris WH, Schoffelen PF, Van Ingen Schenau GJ, Ten Hoor F (1988). The work of walking: A calorimetric study. Medicine and Science in Sports and Exercise 20, 331-337
Yessis M (2000). Explosive running. Illinois, USA. Contemporary Books
What did I miss? Let me know in the comments section!
Rock on
Mike T Nelson
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Common wisdom would say that you need to work on the shoulder. Perhaps
Further done the chain they say scapular mobility. Perhaps
Now thoracic spine mobility is the in thing. Does that help? Perhaps
What about opposite hip function since we know they are connected via the serape effect? Perhpas
Opposite foot and ankle? Same side wrist?
The key question is “How do you know”
Test it
Everyone is different, so you will need a custom approach with each athlete.
In general, for shoulder issues I find the following to work really well
Same side wrist
Thoracic Spine
Opposite Hip
Opposite foot/ankle
Does this work all the time? No, but most of the time is does for acute/chronic movement issues.
If you get rid of the pain, is the athlete good to go?
No, you need to make sure they can play their sport at the same level as before. Performance must be evaluated. If there is still a decrease in performance, they are not 100%, despite passing whatever wizz bang test of the week they ace.
Comments?
What do you think? What works for you? Let me know in the comments section! I love comments!!
I have owed Mike T Nelsonthis video for about three months now. My Name is George Samuelson from New Jersey. This session with Mike T Nelsonwas at the end of 2009 last year to address some of my present press patterning issues on my left side and also work on some kettlebell military press
Basically why this video (below) took so long is for the past lets say month or two months of a hideous viral infection like many other people, just kind of affected with low energy levels so I was trained and whatever I have to do.
However my training sessions are still included good amount of Z Health mobility work to improve my movement. Specifically some of the drills Mike had given me. Also during the past while doing lifts or exercises, my body has given me good feed back on going ahead and what to do for that day.
I am very happy to be able to say with even with all this stuff going on I have been able to still maintain my standard 32 kilo and 36 kilo press pretty easily.
Also during this time frame, I have put on about 5 pounds of muscle and have actually going down some body fat as well.
Doctor has asked me if I have been taking anything and I just basically told some pressing and drills, they just don’t really get it.
So if you get chance, I recommend you schedule session withMike, whether its at a workshop by going and seeing him.
If you can’t make it out to him, make sure that you do read his blog, make sure you also sign up for his newsletter. Its a great resource to have and thanks.
—George Samuelson, RKC II, CK-FMS, NASM-CPT, Z Health
A huge thanks to George for the great testimonial and it was a pleasure to work with him when he was here in Minnesota. If you are in the NJ area, be sure to contact him at his website This Feels Good.
What are you waiting for? Email Mike T Nelson by clicking HERE today to get started on moving, feeling and performing better! Click HERE now!
Walter Miller, Strength Athlete, Middleweight wrestling champion circa 1919
I am back! Did you miss me?
Thanks for your patience with my response to comments last week. Jodie and I had a blast in Baja Mexico at a small town called La Ventana. We went down with some friends to hang out, see that orange thing in the sky that they call the sun and kiteboard.
We had a blast and Jodie did great kiteboarding too! I got out and rode 4 days (every day that there was wind) and even did a 7 mile downwinder back to where we were staying. More details to come soon.
One of the requests that I have received is one asking for hard numbers. Since I am a researcher, I like numbers. Heck, I did a whole MS in Mechanical Engineering and a minor in Mathematics, so I better like numbers! ha! To be honest, they were never my strong suit, but after years of practice I got pretty good at it. When I started I did not think any math beyond Calc 4 even existed, wow, I was wrong.
I need to thank Kevin who is a strength coach on the East Coast for taking the time to do this. While this is far from a peer reviewed, placebo controlled study, it does show us some important things.
Take it away Kevin!
Mike
I purchased Gym Movements and I am really looking forward to the video. This past weekend I have been testing myself and 2 of my high school clients with both Z Health and some of the material I saw from the Gym Movements clips. this past weekend I had a girl I train do the following
Step 1 Toe touch test
Step 2. Vertical Jump Test (18 inches on a jump mat)
Step 3 do a “bad squat on the toes for 10 reps
Step 4 Jump again (16.4 inches)
Step 5. do some Z Health drills (ankle and hip mobility)
She looked at me like I was crazy and asked what I was doing? I filled her in and she was very interested in what I had to say
With me this weekend I have been doing static stretch tests, Active Isolates tests and Z Health test and EVERY TIME. I get more range of motion with the Z Health Drills I learned from Sara’s DVD.
I will let you know what I think about the Gym Movements DVD, but I think a combination of the Gym Movements DVD and getting the Z R-Phase is what I need
I am amazed how much your body “clears up” by just doing the ankle Mobs.
Thanks
Kevin
What Did We Learn
Now we have some hard numbers to show that what you do training wise and mobility wise has an IMMEDIATE effect upon your body.
Good training and mobility results is massive changes, very fast! I first learned this at the R-Phase cert from Dr. Cobb. When I do Z-Health sessions, the whole premise is that you have them walk (gait) and then try a Z-Health drill, then have them walk again. If their gait (walking movement) is better, that is a good drill. If not, then try another drill.
Exercise will have the same effect.
Good exercise= better movement and performance
I Want To Hear From You!
What are your thoughts on this? Let me know in the comments and if you have any similar data, I would love to hear from you!
Thanks to my buddy Shawn for sending me this one! Sweet!
Extreme Movement is a combination of information from joints + eyes + inner ear!
Off to a broomball game Friday night and then out with some of the guys/girls in town for Grip n Rip and it is going to be a blast. I will have to bug out at around noon on Sat from Grip n Rip since Jodie and I are headed to Baja Mexico for some R and R and to get in some kiteboarding! Whoo ha!
No worries, as I will have some posts already keyed up, but I may be very late on comments; so please bear with me. Heck, they said they have internet but from what I heard I would be surprised that the internet is actually working though.
Be sure to get the inside knowledge by being on my newsletter list. You will be the first to get Gym Movement once it is released and free videos instantly. Sign up today at
I’ve been getting some great questions regarding biofeedback as of late, which is awesome. I am glad to see others asking questions and taking action. Kudos to you!
One of the questions has been around the science of biofeedback
Is there any science?
What does the science say?
Who is this Mike T Nelson character and is he qualified to answer any of this?
Why is he wearing a lab coat?
Find out below
Mike T Nelson Background
The Science of Biofeedback
Comments
What are your thoughts? Leave me a comment below and let me know!
Rock on
Mike T Nelson
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A huge thanks to Tommy Miller for the following testimonial. Tommy is a Strength and Conditioning Coach at the University of Minnesota and also an Assistant Strength and Conditioning coach at Velocity Hockey in Eden Prairie Minnesota. Tommy has published many articles on the popular websitewww.xlathlete.com and you can follow his lifting experiences on his blog at
A few weeks ago I could pull (deadlift) 540 lbs no problem, but as soon as I put on 550 I was stuck at my knees. I talked with Mike T Nelson and he prescribed some ankle mobility drills and ankle lateral tilts. A few weeks ago I wanted to reach up and touch 95-97% of my 1RM, I remembered what Mike had taught me and I did these mobility drills between each of my sets. Once I passed the 405 mark I started to do them in my sumo DL stance and then it happened 555 flew up! Finally a training barrier that I can safely put behind me. Thanks Mike!
—-Tommy Miller, Strength and Conditioning Coach and Powerlifter
Excellent work Tommy!
Keep in mind that to make your joint mobility work most specific and increase your performance in a specific lift, you can do it in that position. In Tommy’s case, he deadlifts sumo style, so he did his joint mobility work in in his sumo stance; thus increasing the positive transfer to his sport (powerlifting).
If you are interested in picking up some mobility work, you can get the R Phase DVD from the Z-Health site. If you are in the Twin Cities/ St Paul Minnesota area and want to feel, move look and perform better, drop me a line at Mike@ExtremeHumanPerofrmance.com Subj “Z Health Session”and come on out for a session yourself!
If you want to see my work on a handstand, check it out below. This is from earlier this year and to be perfectly honest I have not worked on it much since then.
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