CST Q&A Webinar Transcript 11 July 2016

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Cory May
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1 CST Q&A Webinar 1 CST Q&A Webinar Transcript 11 July 2016 Q1. Brian Cahill- I know CST is a performance based system, but for active military males, do you have any strength standards you use as performance measuring sticks? Some other systems (e.g. Military Athlete) strive for 2x BW on deadlift, 1.5 x BW on front squat etc... what are your thoughts? A1. No strength standards, because everyone performs differently and has different capabilities based on a number of factors (i.e. build/body type, experience, mission requirements, genetics, etc). Performance is measured by doing what we can with what we have and we all perform differently. Pullups are a necessity though since they are life support. We should be able to do pullups. Q2. Jeff - How would you develop a program for someone doing work similar to what you did in the Army using CST? I do a lot of dismounted work, some CQB, usually working with ODA s. I have access to a gym. A2. One of the things overlooked in our PT programs is Proprioception and more distally, Kinesthetic sense. Awareness of our body in space and awareness of our feet under our body. Footwork drills are necessary in assuring that we can move quickly and swiftly especially when wearing 60 lbs of lightweight crap. It would be detrimental to the dismounted ground pounder not to incorporate ladder drills, caroche drills, etc. Most guys footwork sucks due to lack of special awareness, rhythm or lack of athleticism. Q3. Anthony Gallo - Can you touch on diet and nutrition and specifically if there are certain food you eat before and after a workout. A3. Key things your need to focus on are getting plenty of quality, lean protein (lean meats, eggs, etc) and vegetables. Aim for consuming approximately 1 gram of protein per pound of bodyweight. Avoid the inside of the grocery store; hit the outside/perimeter. Products come in bags, boxes, and cans; food does not.

2 CST Q&A Webinar 2 Consume some type of protein (about grams) soon after working out. Down a quart of water as soon as you wake in the morning and watch this simple habit change your life. You ll be amazed at the metabolic change you undergo just after a week or two. Q4. Brian Cahill - On the hypertrophy day - do you recommend the 20 rep set followed by a max manual set for every exercise? A4. Manual resistance, yes. For example, if you are doing a bench press for 20 reps, to failure, this should be followed directly by pushups to failure, then to pushups on knees to failure. Q5. Jesse - Can you give a run down of how you do the strength training? Do you do each exercise for 5 reps for 5 sets before moving onto the next? A5. No, I will work about two or three of them in circuit. Notice I emphasized in circuit. Some of this depends on what kind of equipment and how much of it you or your gym has. Even if it s minimal, you can probably put at least two of these together to get a mini-circuit going. I ve found that it s important to plan the layout of your stations so that you maximize your efficiency when transitioning from station to station. Q6. Ross - I've heard you mention that off days can be used for skill development. Can you elaborate and give some examples? A6. Grip (working fingers up and down a broomstick or sledgehammer to challenge distal finger strength), proprioception (walking with overhead load on the balance beam), balance (standing on a k-board/balance board), hand-eye coordination (bouncing lacrosse ball from one hand to the other while not staring at the ball), combatives (working with focus bag, heavy bag, or a sparring partner)

3 CST Q&A Webinar 3 Q7. Brian Cahill - You say the neck supports the C2 centre - how often should it be included in our programming? A7. At least twice a week. Keep in mind when working neck, you are working muscles that support C-Spine. Exercise CAUTION!! Q8. Jesse - Will you be offering a CST daily programming in the near future? A8. Our goal is to make it more clear on how to build programs for yourself. If you build it for yourself, you now have ownership of your own programming. The full CST seminar and accompanying handouts will be your roadmap. Q9. Mark Krueger - Currently deployed good facility very erratic schedule. I find myself doing 1.5 hour (total) workout because I may not workout again for several days. Is that to much? Do you have any recommendations for an "total" workout 2 / 3 days per week? Great book. A9. Mark, if you have 3 days, you have enough time to work the CST programming. You may have to lump two days together but I ve done the same. Remember to work in anaerobic chunks in circuit, to near metabolic threshold, to meet an aerobic goal. Q10. Brian Cahill - Do you recommend including a finisher/smoker session at the end of every workout? i.e. 4 per week A10. Hell Yeah. Good examples are rope pulls, farmers carry, sled push. Some kind of huge, total body smoke event. Q11. Brian Cahill - If you were setting up a home gym what tools would you deem essential? A11. Pull up bar. Sand bag. Truck bed or box. Barbell. A couple heavy dumbbells or kettlebells. A few resistance bands.

4 CST Q&A Webinar 4 Q12. Casey - When you were prepping for CAG Selection/Ranger School basically long schools involving or focused on cardio and long events, how did that change your method for CST? Possibly with rucking, runs, cycling etc.? A12. Lots of cycling. Low impact cardio. Lots of 20 rep sets on leg press machine. Ten mile run once a week. Three rucks a week with moderate weight at moderate pace. Q14. Ian Licence - Warm up and stretching: how much/how long? A14. Generally speaking, about 10 minutes at moderate intensity should be sufficient for the warm-up. They key is that you ALWAYS should warm-up prior to touching any resistance. When you start breaking a sweat that s a good sign you re warmed up. Coach Michael Bann covers more details about warming up in his first two blog posts on the CST blog; check those out. Q15. Anthony Gallo - On strength days is the preference to do the targeted reps with the maximum weight (assuming proper form), or is it preferred to work up the max for the final set? A15. Work up with each set so that on your fifth and final set, you are pushing five reps as heavy as you can handle. Q16. Anthony Gallo - Can you provide a few of what I think Mac calls "functional flexibility" exercises? This is referenced in the ebook but I don't believe there are discussed in detail in the book and I have not yet seen video examples. A16. Over-Unders, Wall-Ups, and Black hole, are a few good examples because they require a decent amount of flexibility/mobility to perform them, all while training agility. These can be viewed in video form on the CST web site and on the CST Instagram.

5 CST Q&A Webinar 5 Q17. Anthony Gallo - Can you provide one or two other balance drills that you like, other than the balance beam? A17. I use the balance beam primarily but switch things up often. For example, I may do one leg and opposing single arm stuff on a particular day and on another work with destabilization mechanism such as a barbell with weight suspended on each end by resistance bands.

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