Words of Wisdom


I recently finished watching Charlie Weingroff’s DVD Lateralizations and Regressions. It’s just a brief 7 discs and 13+ hours.  Obviously tons of information.  There are several things I like about Charlie.  He is a physical therapist but also a very strong dude.  In other words he knows both ends of the spectrum so to speak.  He also always seems to always be pushing forward.  His standards for coaching and this industry we are in are very high.  He’s not resting on any laurels.  He is making himself as well as others better all the time and the train doesn’t seem to be slowing down from what I can tell.  He also loves to use the word ruthless, especially when it comes to being strong.  Or ruthlessly strong, as he says.  In fact, I haven’t heard anyone use the word that much since Eazy-E, which is saying something.  Eazy was a badass and so is Charlie.

Anyway, here are just a few notes, thoughts and quotes Lateralizations and Regressions that are hopefully easy to understand and not too out of context, short me trying to explain all 13+ hrs.  Enjoy.

GPP (General Physical Preparedness): Everything someone does if there is no sport or competition happening.

SPP (Special Physical Preparedness):  Quadrant 3 work (refer here and here)  Getting strong for your sport.

Specific Physical Preparedness:  The sport coaches job.

If you are only training at a GPP level (as a coach) then you are probably going to do the same things for everybody because they work and give you the most bang for your buck. And by the way, those “things” should actually be working!

There are soft strategies like DNS (Dynamic Neuromuscular Stabilization) and hard strategies like using a kettlebell or adding weight to the bar.  Both are great but not every strategy works for every problem or person.  Yes, it is a hunt and peck method but it doesn’t matter what you do, it matters how you measure.

ART, DNS, MAT, Chiropractic or whatever. Who cares which one is better.  The better one is the person that does it better.

Mobility is the CNS control.  Stability is the CNS control in the presence of change.

(Important) The standard is different as it is for movement, as it is for exercise, as it is for competition.  In a competition it doesn’t much matter what “X” looked like if it won you the gold.  When training/exercise it’s different and different still on a fundamental movement level.

You need “bad movement” at a fundamental level.  Having full range or ability to demo “bad movement” allows the body to stabilize naturally and reflexively.


Stress (any kind) will down regulate the diaphram and change your breathing pattern in a reflexive state/pattern. (This is bad!)

Hammer Strength neck strengtheners, neck harnesses and the like are shit.  We need the deep next stabilizer muscles working properly.

A neutral head or “packed neck” is best in the KB Swing.  Poor head posture causes loss of deep stabilization of the spine. (Charlie coined the term “packed neck”.  Don’t let anyone tell you otherwise)

There is neurological distress in movements such as squeezing your shoulder blades together in things like a row or doing upright rows.  Don’t do it!

People don’t have flat feet, they get flat feet.  No one has flat feet until 6 weeks of manual therapy says so.  Look at the foot in an unloaded position and see if it’s the same.  It might not be.

Things that can get in the way of an athlete’s success:

1. Technical skill

2. Biological power

3. Human movement – Take this barrier off the table.  Better movement = Better recovery = Less stress

To increase the actual muscle length and add sarcomeres you just have to hold a passive stretch for at least 30 minutes!

Instead, change how your brain perceives threat.  In other words, picture your muscles as the old school rabbit ears extending antenna.  The length is always there but not always extended out to maximum.  Change the threat, extend “your antenna” and become more flexible.

Whatever drills or regressions you may use, recheck to see if it makes X better.  If not, pick another drill.  Once you do gain desired mobility keep it by lifting heavy things with great form.

One sign of being highly athletic is the ability to be loose in some joints while others have high tension.

Pick movements with the highest return and number of qualities trained. For example: sprinting, get-ups, crawling, deadlifting, pressing.

– Mike Baltren via Charlie Weingroff