10 Myths About Lower Back Pain (LBP)

Havoc · Mar 20, 2021

VonMeister said:
By smoothie did you mean havoc?

i'm a pretty expensive date prax!

One-Off · Mar 20, 2021

VonMeister said:
I remember about 6 weeks into LP I was either training, eating, or sleeping. Walking around in that training fog. Looking back I don't think I accurately remember how exhausting it was because I know I never want to do it again.

SBD? LP?

Mr J · Mar 20, 2021

Chocki said:
... The coaching cues for those lifts aren’t rocket science and were a big part of the study materials/exam.Program design too.
I haven’t read it in a while but I’m pretty sure anything you know and then some I can find in the CSCS manual or here

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Or in a book by Poliquin, Staley, Dan John, etc.

If the CSCS was so worthless why did your bf the juicy Dr J of Barbell Medicine see the need to get one.

“The NSCA Certified Strength and Conditioning Specialist (CSCS) certification is the gold standard in the strength and conditioning field.
Personal trainers, strength coaches, sports physical therapists, athletic trainers, and others try to tackle this exam to demonstrate advanced knowledge regarding training and science pertaining to athletes.
The CSCS exam is notoriously difficult with a pass rate of around 56%. In this article, I will give you tips and strategies regarding how to study for and pass the CSCS exam.”

How to Pass the CSCS Exam - Barbell Rehab

If you're interested in learning how to pass the CSCS exam, you've come to the right place. Follow these study recommendations and earn your CSCS credential

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The CSCS: What it is & Why I Wanted it! | Sifuentes Coaching

How I studied, prepared for and passed the CSCS exam. Why I wanted the Certified Strength and Conditioning Specialist certification and how it makes me a better running coach.

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I agree with you, squats and deadlifts are not rocket science, the movements are very simple to do. There are a few things to watch out for so we don't hurt ourselves, but for someone who just wants to build some protective strength, is not competitive or wishing to push personal limits it does not need hours of technical coaching. For someone who is really serious or competitive that's different. My chiropractor uses a strength coach for "legs day" training i.e heavy squats and deadlifts. As an aside Von Meister tells me squats and deadlifts are not leg exercises - whatever!

Qualification/certification matters for our health practitioners. Chiropractors need 5 years in Australia by government requirement. Physios are required to be qualified to be allowed to practice too. Massage therapists have some sort of certification. I can see the other side of things though - these sort of practitioners practice what I consider to be black art. Manual skill and intuition for understanding the patient/student is needed to be good at their profession. Sports coaching is very much in the black art realm. So I don't see it as necessarily surprising or bad that there is not always clear regulated certification for things such as strength training. Anyway I think its good you got a CSCS - that gives you some credibility in my books. I also consider my chiropractor to be supremely qualified at advising a man off the street like me on how to lift!

Mr J · Mar 20, 2021

Chocki said:
Tbh I’m not that impressed at all by ATG/Knees guy.
He looks tall, so big fucking deal that he can dunk now.
No mention anywhere I looked as to what his credentials are.
All his magic secret methods look over complicated and dumb.
Pro athletes aren’t any better than the average Joe at discerning what constitutes valid training methods. I met a guy who was training an active LHW UFC fighter. Had him doing circuits on the machines at the gym like the old people do.

So without going into his credentials what I liked about ATG/Knees guy was that he was demonstrating impressive athletic ability. Just like there is more than one definition of intelligence there is more than one definition of athletic ability and he was showing the sort that I can appreciate - great mobility and strength to body weight ratio, plus he wasn't in a gym and his maintenance routine was meant to be quite quick to do. When I used to do taekwondo I could do that semi front splits position and lower myself forward until my chin touched the ground - I needed to have my arms straight down behind my back to reduce body weight load - he was doing it with a weight on his back/shoulders.

I don't feel the need to do that now, but here are three things I picked up from that video that did not look overly complicated or dumb:
I'm already doing the jefferson curl - cheers Autoprax. I now plan to make myself an inclined step for that extra stretch when I am ready.

Those one leg calf raises on a step is something I could easily do with no equipment - currently I am just stretching (2 types - bent leg for lower calf and straight leg for upper calf), but reckon some load would be good.

That piriformis stretch on the ladder - when I saw that a light bulb switched on in my head - I have good hip mobility and no hip pain or issues, but despite this every time I get a massage the masseuse finds a really tight bit in my upper hips just to the rear. So there must be some plane in which my mobility is limited, but I couldn't find it - the ITB stretch didn't seem to get it. At home I can lie with my body weight on a spiky ball and get it to loosen, but I have been thinking there must be a better way. The masseuse gave me one which didn't help. However when I tried the ATG ladder stretch it seemed to get that area - I used a convenient bar stool instead of ladder. Showed the masseuse this morning and the response was "that's it!". The therapists can be good but they don't know everything. Thanks llilibel for that vid

PS thanks for the heads up on GMB I haven't looked into it yet, but I will - I am always interested in fine tuning things. Just as a bit of background the last week has been typical of what I do. Sunday rest. Monday, surf and skim morning and evening, some stretching - no weight jerfferson curls and various stretches. Tues surf twice then push ups on exercise ball. Jack knifes on exercise ball. Planking with legs on ball and just one arm on floor - gets the core reflexes firing to maintain balance - 30 seconds each arm. Side planks - 2 types one of which does adductors. Jefferson curls with light weight. Rest wed. Thurs, fri sort of similar to mon/tues. Saturday morning skateboard, chiro/massage. Rest tomorrow. That's quite a lot for my 60 yr old body, so no room for any real heavy stuff - there is such a thing as overdoing it. I will however be re-introducing one leg dead lifts when daylight saving ends. I like them, but its been hard to fit it all in with my current morning/evening surf schedule.

edit--> there is actually a bit more to my weekly routine than that, there are various stretches I haven't mentioned - also doing body weight only bulgarian split squat - I can easily do it with dumbbell weight, but slowly lowering myself down for eccentric load and an isometric pause at the bottom for 10 seconds seems to work my flexors well. My after surf routine doesn't take long though and some stretches are done on the beach after exercise.

Chocki · Mar 20, 2021

VonMeister said:
Youtube and e-books links. You're a consumer.

I share knowledge based on my experience and advice from others I trust. With everything in life, I hope I can help but YMMV. Take some all or none..I don't care.

You share YouTube links of stupid human tricks.

I know Dan John. Let me know if you want me to make an introduction.

I don't care why anyone would get a CSCS. Generally it's the only way for guys like you to get insurance for your job drawing in suckers for 30 bucks a month at the local globo gym. It That's the value....30 bucks a month. Claiming that only 56% of people can pass it (which isn't true, everyone who pays passes) shows how bad at this people like you are. It's not like it's proctored. There isn't a single online certification for anything on earth that only 56% of people can pass. Not a good look gymBro.

Like I said ding ding dong. You claim you have a CSCS but I know with 100% certainty you could not competently design or coach a person though any strength and conditioning program or coach anyone how to properly perform any lift.

“In the MLB, the CSCS certification requirement extends to coaches working with Double-A Minor League teams and up. For the first time ever, the 2017 NBA collective bargaining agreement requires an NSCA CSCS certification for S&C Coaches working in the league, and National Basketball Strength and Conditioning Association (NBSCA) President, Bill Burgos, has strong support from S&C Coaches within the NBA to make the RSCC distinction a standard throughout the league.”

RSCC: The Badge of Credibility in Professional Sports

If you want to manage the performance of assets worth hundreds of millions of dollars, you better know what you’re doing. At the elite and professional levels of sport, strength and conditioning coaches are responsible for managing the performance of teams’ most valuable assets – The Athletes.

www.nsca.com

Chocki · Mar 20, 2021

Mr J said:
So without going into his credentials what I liked about ATG/Knees guy was that he was demonstrating impressive athletic ability.

So I did some more research into ATG/Knees guy. He’s a Poliquin guy ( https://www.google.com/search?q=poliquin+charles&ie=UTF-8&oe=UTF-8&hl=en-us&client=safari ).
Poliquin is 100% worth looking into some more along with Paul Chek and Pete Egoscue.

But I would never hitch my wagon to a one trick pony.

Which is why I love Max. He’s the Bruce Lee of strength & conditioning.
Take what you need and leave the rest.
Very open minded.
No one size fits all, cookie cutter approach.

But what first put him on my radar (I was interested in Kettlebells at that point) was what a super freaky athlete he was.

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Chocki · Mar 20, 2021

VonMeister said:
Youtube and e-books links. You're a consumer.

I share knowledge based on my experience and advice from others I trust. With everything in life, I hope I can help but YMMV. Take some all or none..I don't care.

You share YouTube links of stupid human tricks.

I know Dan John. Let me know if you want me to make an introduction.

I don't care why anyone would get a CSCS. Generally it's the only way for guys like you to get insurance for your job drawing in suckers for 30 bucks a month at the local globo gym. It That's the value....30 bucks a month. Claiming that only 56% of people can pass it (which isn't true, everyone who pays passes) shows how bad at this people like you are. It's not like it's proctored. There isn't a single online certification for anything on earth that only 56% of people can pass. Not a good look gymBro.

Like I said ding ding dong. You claim you have a CSCS but I know with 100% certainty you could not competently design or coach a person though any strength and conditioning program or coach anyone how to properly perform any lift.

Sounds an awful lot like sour grapes to me lol.

Programming I like:

Alexey Faleev – Lean, Solid Dogs

Posts about Alexey Faleev written by Dog in Chief

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Rogozhnikov’s Formula

We’ve seen that Rogozhnikov divides his training into light, medium, and heavy days, and he alternates bench press workouts with squat/deadlift workouts. He did not invent either of these practices…

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Autoprax · Mar 20, 2021

Most people don't train.

If you do anything with some intensity it's going to bring about positive neural adaptation.

The key is to find training that you like.

Then you will adhere to it.

I was thinking of a hip thrust machine that is hooked up to a flesh light.

Chocki · Mar 20, 2021

GromsDad said:
Having lower back pain for the first time ever this past week. Do I have to read all 56 pages of this thread or can someone sum it up for me?

Tweeked it slightly while surfing and then long plane ride followed by carrying board bags and backpacks probably half a mile to car followed by hour and a half drive home from the airport. Been pretty buggered up since. Never had lower back pain before in my life. Peaked on Tuesday and ever so slightly better every day since.

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The Egoscue Method of Health Through Motion: Revolutionary Program That Lets You Rediscover the Body's Power to Rejuvenate It: Egoscue, Pete: 9780060924300: Amazon.com: Books

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Havoc · Mar 20, 2021

the barbell lifts are not hard but very difficult to master once the weights get heavy. most ppl think they know more than they do about the lifts

Mr J · Mar 21, 2021

Chocki said:
From the sounds of it I think GMB would be a good fit for you.

GMB Fitness - Play With Yourself

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Best Routines & Tutorials From GMB

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Yes, you are on the right track there. It is harder to pick out ideas and assess from just their free stuff than the ATG knees guy, but their aim and philosophy is right up my street If You Can't Do It In Jeans, You Can't Do It GMB Fitness

Just like they say I don't want to dress up and go to a gym, I want to do my routine at home in jeans. I find going surfing, skimming and skating more fun than working out so don't want to spend hours on a program or commuting to some fitness centre. I also subscribe to their idea that good hip mobility makes everyday life easier. Take this morning for instance, I was using a hand saw to take the bottom off a sticking door. I don't have proper saw horses, so set it up on some low plastic boxes which meant I would have to bend over if standing. My back is fine nowadays and it wouldn't have caused me problems, but wouldn't have been comfortable. However, I could easily do a one legged squat on top of the door and with my other leg on the floor I was stable low and comfortable. Actually not dissimilar to one of the poses I saw on the GMB site.

High hip mobility is not for everyone though. I used to follow a "surf trainer" on social media, admittedly more for entertainment than seriously hoping to pick up tips. Very mediocre looking skills in the water, but had an incredible dry land pop up without using the feet and that skill and core strength looked very real. Then it turns out she was getting out of that role because of some detached hip labrum problem and the hip mobility stretching she was demonstrating was actually making it worse.

All that stretching I used to do for taekwondo and the stretches I still do, don't seem to be causing me any hip problems, so it suits me.

Mr J · Mar 21, 2021

Chocki said:
“In the MLB, the CSCS certification requirement extends to coaches working with Double-A Minor League teams and up. For the first time ever, the 2017 NBA collective bargaining agreement requires an NSCA CSCS certification for S&C Coaches working in the league, and National Basketball Strength and Conditioning Association (NBSCA) President, Bill Burgos, has strong support from S&C Coaches within the NBA to make the RSCC distinction a standard throughout the league.”

RSCC: The Badge of Credibility in Professional Sports

If you want to manage the performance of assets worth hundreds of millions of dollars, you better know what you’re doing. At the elite and professional levels of sport, strength and conditioning coaches are responsible for managing the performance of teams’ most valuable assets – The Athletes.

www.nsca.com

NBA is big money, if they require CSCS then it is not to be dismissed. The article also mentions 2 NFL teams who require what looks like the level beyond CSCS (I am not familiar with these qualifications). Thats just 2 teams mentioned though, coz NFL teams are doing their own thing. I work for a sports science company which does have some NFL on their books. I am not a sports scientist, nor a data scientist, just a code monkey who works with the formulas that the clever people come up with. The clubs are all over the numbers and analytics, if we were to do something called "changing their data" i.e changing the way the formulas work without at least agreeing up front, they would get very upset. On the other side of things there are apparently a few top coaches with proven track record (in the minority) who don't work with the sports science - do it all traditional - I don't know what traditional methods means coz I'm not very interested in football lol. So it shows sports training has a black art component and not all academic.

PRCD · Mar 21, 2021

Some fanboism makes sense if it's evidence-based. If the "expert" is citing papers and at least running experiments on himself and clients with hard data, it's OK to like him. I'm a Rippetoe/SS fanboi to an extent. SS published some great stuff over the years. These guys have to make money, so of course they're going to sell programs.

But a lot of these "experts" provide no evidence for their claims and just kind of wink and say, "Trust me/Look at me." This is bad fanboism.

Chocki · Mar 22, 2021

VonMeister said:
Youtube and e-books links. You're a consumer.

I share knowledge based on my experience and advice from others I trust. With everything in life, I hope I can help but YMMV. Take some all or none..I don't care.

You share YouTube links of stupid human tricks.

I know Dan John. Let me know if you want me to make an introduction.

I don't care why anyone would get a CSCS. Generally it's the only way for guys like you to get insurance for your job drawing in suckers for 30 bucks a month at the local globo gym. It That's the value....30 bucks a month. Claiming that only 56% of people can pass it (which isn't true, everyone who pays passes) shows how bad at this people like you are. It's not like it's proctored. There isn't a single online certification for anything on earth that only 56% of people can pass. Not a good look gymBro.

Like I said ding ding dong. You claim you have a CSCS but I know with 100% certainty you could not competently design or coach a person though any strength and conditioning program or coach anyone how to properly perform any lift.

I’d love for you to introduce to me Dan John. He’s a fucking legend.
Then I’d love for you to tell him what a stupid, worthless, old hippy he is for advocating crawling on the ground.

Bear Crawls and You

If I told you about a great training idea that was free and readily available, you might wonder what the catch is to this deal. Let me tell you this: for “conditioning,” whatever that means now, and basic upper body strength training nothing might beat the wrestling and football standard drill...

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Chocki · Mar 22, 2021

PRCD said:
Some fanboism makes sense if it's evidence-based. If the "expert" is citing papers and at least running experiments on himself and clients with hard data, it's OK to like him. I'm a Rippetoe/SS fanboi to an extent. SS published some great stuff over the years. These guys have to make money, so of course they're going to sell programs.

But a lot of these "experts" provide no evidence for their claims and just kind of wink and say, "Trust me/Look at me." This is bad fanboism.

The proof is in the pudding

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10 Myths About Lower Back Pain (LBP)

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