Friday, November 30, 2007


Please do yourself a favor and read this article by Mike Boyle at

Have a great weekend!


Sunday, November 25, 2007

The S.A.I.D. principle

Specific Adaptations to Imposed Demands (S.A.I.D.)

The SAID principle pretty much sums up everything we know about human performance and function. Our bodies perform in the exact manner in which we use them. What and how we do something determines how our bodies look and perform.

The population of the United States, according to the July 2007 census, is 301,139,947. It has been reported that 80% to 85% of all Americans have suffered from back pain at some point in their lives.

OK so let's do the math. 301,139,947 multiplied by 80% (we'll use the low end) equals around 240,911,957. So roughly 240 million people of the current population have, had, or will have back pain. That's insane.

So, getting back to the SAID principle. If we are in some sort of pain, it is more than likely something to do with what we do, what we have done, or even what we haven't done, that is the cause of our problems. Our joints, knees, and backs for this matter don't just go bad, we make them bad. So looking at the numbers of back pain incidences, we could say that about 240 million people in the U.S. use their bodies incorrectly. This number is probably even higher, if we were to consider all the other people who just seem to be lucky and never have back problems.

Also, according to the Center for Disease Control and Prevention the top 6 killers in the U.S. are:
1. Heart Disease
2. Cancer
3. Stroke
4. Chronic lower respiratory diseases
5. Accidents
6. Diabetes

Looking at these, you could say 5 could be preventable. Yes I would argue that some forms of cancer can be preventable. Now looking at back pain and the leading causes of death, we could relate all these to the SAID principle. The answer to these is specific, proper exercise and nutrition, and a 'little' restructuring of our society. Now obviously the last one is pretty unrealistic, but specific and proper exercise and nutrition is all within our control. The key to the exercise and nutrition is the specific and proper. We need to be specific with what we do and do those things properly. Again, specific adaptations to imposed demands. We cannot escape this principle.

Restructuring our society would solve all the problems, but to do so it would nearly mean we would have to take a step back in time. We are a victims of our own ingenuity. We have become so advanced in our technology that we truly are killing ourselves. And we are using our technology in fetal attempts to keep ourselves alive.

Alright, that last paragraph got a little deep and dark, and maybe a little exaggerated, but I think it is important to think about.


Friday, November 23, 2007

Diagonal Arm Lift w/band

Many times people with impingement issues will have an issue with one of the upward rotators of the scapula, traps (upper and lower fibers) and the serratus anterior. More often than not impingement comes with the lower trap and/or serratus anterior not firing properly to assist rotating the scapula up and allow the humerus to come to full flexion overhead.

An excellent exercise to focus on the serratus anterior and it's upward rotation component is the diagonal arm lift.

The diagonal arm lift using a 1/2 inch band targets the serratus anterior muscle which helps with protraction and upward rotation of the scapula. Putting the back against a wall will help to cue you to keep the shoulders and torso from rotating. The key is to keep the arm externally rotated, which will limit the activity of the upper pec and anterior deltoid.


Tuesday, November 20, 2007

Band pull-throughs

Here's an option for pull-throughs if you don't have a low cable system. The band also provides accommodating resistance as the hips extend. For varying the resistance, use different size bands or just double-up bands.


Friday, November 9, 2007

Older Adults

Here is an excellent article by Mike Boyle at, with an interesting study with older adults and strength training. Developing strength is the foundation for a truly healthy life.


Friday, November 2, 2007


Bite off more than you can chew and chew like hell. -- Peter Brock

To play it safe is not to play. -- Robert Altman

We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action. -- Frank Tibolt

If I knew I was going to live this long, I'd have taken better care of myself. -- Mickey Mantle

Just remember, somewhere, a little Chinese girl is warming up with your max. -- Jim Conroy, Olympic weightlifting coach.

I am convinced all of humanity is born with more gifts than we know. Most are born geniuses and just get de-geniused rapidly. -- R. Buckminster Fuller

Have a nice weekend.