US Olympic Team Training

http://wrestling.flocasts.org/videos/coverage/view_video/234041-mens-freestyle-olympic-training-camp/69433-time-to-get-jacked

Caleb again

Want to congratulate my little brother for an outstanding job at the DIsney Duals. While his team did not do as well as anticipated, Caleb went 11-0 beating state champions from 3 or 4 different states. Nice Job Bro!

HA

Good Video

Testing

We started a our summer program this week, both in the wt rm and the sp camp. As I posted last week we tested in the wt rm, but on Tue. we did testing for camp and had some great numbers.
Vertical Jump

warren- an amazing 35"
mike- still at a solid 33.5"
james- not sure how he did this 33.5"

Great job fellas

The Meatrix

Correct Squatting

This is from the Diesel Newsletter, it is not new information but information that should always be at the front of your mind while training.

Tip #1 - Falling Forward in the Hole


- Keep elbows facing down

- Chest up, head up

- Keep weight on heels

- Force abdominals out, create intra-abdominal pressure with breathing

- Incorporate Anderson (bottoms-up) squats at various pin levels

- Incorporate RDL’s, back extensions, bent over rows, good mornings and pullthroughs

Tip #2 - Not Going Deep Enough

- Work on hip mobility

- Stretch and activate glutes / rectus femoris / psoas

- Work on ankle mobility

- Widen stance slightly, toes turned out, knees tracking over toes

- Incorporate more full range, single leg movements

- Just go lower!

Tip #3 - Upper Back Rounding / Shoulders & Elbows Hurting

- work on thoracic mobility

- develop upper back musculature

- technique, technique, technique

- improve scapular mobility and strength of serratus anterior

- utilize specialty barbells until improvement is seen from corrective exercises

- incorporate more rowing and external rotation movements

- check mobility of opposite hip and ankle

Smitty

Scary

Shoot Out

I wanted to give a shout out to a couple guys. This week we are testing th football team in the wt rm and yesterday we had some big lifts.

DJ- S- 400
B- 270
WT- 165

KP- S- 455

MS- C- 250

A Game of Inches

When I was in college I had to do a monologue for an intro to acting class(I know , right). Anyway, this is the one I did, it wasn't to long after the movie came out and really, who isn't an Al Pacino fan.

Faces of Determination

Summer Programs

The summer is starting in less than 2 weeks so if you need to sign up for the summer camps come and get your registration forms in the weight room this week or next. All summer programs are designed with the intention of weight room training so plan on doing both.

A few Pics

Here are a few pis, some of the vids are up, so check them out.

Vince Keg Carry & Drag


Jake Tire Flip



Micah Farmers Walk


Mike Jeep Pull


Matt Tire Toss


Kenny Conan's Wheel


Otis Keg Clean & Jerk

Strongman

The strongman was awesome again this year, with almost 3 times as many athletes showing up to compete. The weather could not have been better, which is now evident by my blistering bald head. New this year were spectators, and we had tons of them, from family and friends to folks who read about it in the paper and just wanted to check it out. The new events were loathed as much as last years and the back breaker was with out a doubt the carry and drag, again claiming more than one competitors lunch. Videos and pics soon to come, thanks to all those who participated.

Winners
Kenny P
Nate G
Mike S
Otis G

Strength Forum

A friend of mine has started a new forum, which he has made me the moderator. This a great opportunity for anyone that wants to ask any questions or needs training advice to get into some dialogue, rather than e-mailing back and forth. So go over and register on www.hulsestrength.com.

How to pick a good coach?

"The main idea about training and coaching is that there is always room for improvement. Successful coaching is being able to adjust under any circumstances. I employ numerous types of training because there is no one perfect training protocol. If there was a perfect way, we would all be doing it and become the terminator robots I mentioned earlier. The truth is everyone has something to contribute from bodybuilding to Olympic lifting to MMA to powerlifting. Successful coaches borrow from everyone. Because each athlete or person is different, a good coach has to have the ability to step back from themselves (ego mostly) and do what is right for the athlete."

Tha entire article- CLICK HERE!

Strongman

Exactly one week until the strongman comp.

Can't wait to see this.

Top 10 Speed Myths

These are pretty good, not my top 10 but worth the read.

http://www.athletesacceleration.com/speedmyths.html

New Forum

A friend of mine just started a new forum. Check it out.

http://hulsestrength.com/forum/index.php

W/O Log

I have decided to resurrect my training log. It kind of fell by the way side around the time I blew out my knee, but I am starting to train hard again and it always helps when I record what I am doing, plus I have some great training partners.

Brilliant

CLICK HERE!

Vids From Nats

Squat

Bench

Deadlifting

Nationals

Meet Report for James

Overall this was a great meet for all of us, only his 4th one we are all still learning. With the huge improvement that he has made over the last few months, I am really excited for the next few years.


Squat-

Opened with 474, and it went up easy, but James was red lighted for not waiting for his commands. I thought no big deal and moved him up to 501 know that he has done this in training many times. James walks out gets under the bar and steps back, but they tell him to rerack because it took him to long to get set. he reracks and then proceeds to take it out again, and squats it with ease, but i forgot that in the USAPL you must touch your but to the ground and he was red lighted for depth. Well I kept him at the same weight and call him up when he was 2 inches below parallel. At this point he is 7 Kg in the lead.

Bench

The benching this week for James was a joke. He was nervous do to a warm up miss, but I told him the day I benched 525 in a meet I missed 430 in warm up. Anyway, he opened with 470ish, went to 480ish, and then I took his shirt off and pimped it for his final attempt and he did 292 so easy it though it was going to fly out of his hands. Still 7 Kg ahead.

Dead Lift

At this point we are winning, but little did we know that the current second place lift could pull a small car. We opened with 430ish, went to 450, and final attempt at 485. If James would have got his final dead and the other kid missed his James would have won by one pound, but as it was neither happened and James took second.


Total- 1243 2nd place

"If you really are good at something, you don't have to tell people. They will tell you."- Matt Kroczaleski

A good question...

I was reading a few days ago on the NSCA forum a topic of the best three exercises that you could do with an athlete. There were various opinions, and in my opinion some good and some bad.

I used to ask a similar questions to interns when I was the intern coordinator at my last job in OK. I have been asking people i work with and received some great answers, but here are mine:

- clean and jerk (technically it is just one exercise)
- back squat (who didn't know this would be on here)
- kettlebell swing

These have changed at different times in my life and I'm sure they will again, well at least number 3. In my mind you get the most important aspects of athletics here, power, peak strength, posterior chain strengthening, and midline stabilization(aka to idiots as the core)

Videos from the Week's Training

CLICK HERE!

Spring Break w/o's

This past week has been spring break for us here in Northern Michigan, although it doesn't feel like it when you walk outside(it snowed on Tuesday). Since the kids are out of school my numbers in the wt rm have been lower, having about 6 guys showing up for training. So this week with the low numbers i decided that I would jump into the mix and train with the guys.

The School is empty so the music is loud and the training is intense. We had a ME lower day on Mon., a ME Upper on Tue and a CF workout on Wed. with the rest of the week to recover. I believe that the correct atmoshpere is paramount in a training environment and it was there this week. It reminded me of some of the training sessions I had with my teammates it college.

3rd Again

Caleb got third this past weekend at Nationals which is awesome. I still haven't got to talk to him so I don't have all the details, but we are proud of him, GREAT JOB!

Some New Videos

Random Chain Deadlift

ME Upper Training 3.20.08

Strongman Training 3.21.08

UP Power Meet

So I forgot to post pics from last weeks meet, everyone did good in at least one lift.





kenny 450






Kenny 500

Tactical Nutrition

For those of you that know me know that I am not big on supplements, I feel that if your body needs it you can get it from food. That being said there are circumstances where supplementation can make a huge difference in training as well as performance.

A friend of mine, Dan has launched his new supplement Tactical Nutrition, which is designed specifically for fighters and grapplers. Dan is a guy that has done a lot for a lot of people, just because of the type of person he is, and if he says it's good, IT IS. So check out his site. CLICK HERE!

Another cool vid, dumb song...

Cool video

Are you overtraining?

Training needs to be specific, no not "sport specific" as we all know that is sports practice. Little deviations can alter desired results or training. Just cause a workout is hard doesn't mean it is good.

Videos

All videos of training and meets to date are now posted, so check them out.

3rd PLACE

Caleb finish 3rd this weekend at states, which was awesome and we are proud of him. I know that it was a hard fight, but he battled back after a hard loss and finished his season on a win.


Caleb is the little one.

New Videos Up and More to Come

Just go to my YouTube page and watch away.

CLICK HERE!!!

When I get from PA I will put the rest up, there was over 40 min of video I have been trying to make my way through, so if yours isn't up yet, be patient it will be.

PHS Squatting

Kirby 165


Krista 165


Kenny 405


Kenny 425

PHS Benching

Vince 265


Warren 275

PHS Vertical Jump

Warren Gero 34"


Mike Sutter 33.5"


Kristi Ellis 24"

CHS SQUATTING

Good Job Again Caleb

Caleb lost in the finals 3-1 in overtime to Jonathan Brother, ranked 1st in the state. Compared to the last time he faced him this was a huge step up. Time for the state tourney this up coming weekend and I think that he is knocking on the door, I will give a full update and pics next week. He is 34-4 going into states.

USAPL

I will give a better update on the results from the meet this weekend once I get the videos and pictures loaded. Until the, both James and Otis did great, and both had learning experiences when it comes to meets. A meet is not like training and needs to be treated differently. Both set PR's.

This weekend at the Arnold

1100 tire deadlift

High School Strogman

A little assistance

CLICK HERE and vote for Franco!

Great Job Caleb

Caleb placed First again this weekend, and is one step closer to States, winning the Distric 10 championship and bringing this years record to 32-3. News Article

Simple Nutrition advice

CLICK HERE!

HAHA

Now I will preceed this article by saying this is suppose to be funny.

http://www.elitefts.com/documents/huge.htm

Curls are DUMB

This proves it, but the best part is the "its all you" while helping to lift the weight.

NATS Combine Testing

From what I have found this is one of the biggest organizations for high school athletes, and you will get more recognition than at a combine hosted by some random school. If you have the ability to play at a DII or DI school I would go this route for testing.

Here is the National schedule, there are 2 test sites in MI.
SCHEDULE
For those of you going, or interested in going let me know and we can begin working on combine training. Training for these test is different than training for sports.

Great Job James!

Teen 1 165

I've Been Saying this for years

Click Here!

Everyone wants a six pack, but the truth is it has nothing to do with sports. "I would rather be able to pick heavy stuff up than look good trying to." Also, when you train your "core," it is important to train it the way you need it to function when you compete, TO STABILIZE! This is why doing squats, O-lifts, and the like trains the "core" better than leg lifts or whatever is the in ab workout is right now.

This one hits close to home. Matt Kroczaleski one of MI's best powerlifters tore his quad during training for the March APF meet in Taylor, MI. On rep 10 of 545 it goes. Hopeing for a speedy recovery Matt.

ALL ATHLETES

READ ME!

Training is Water

I was chatting today about training, and specifically overtraining when a colleague mentioned two separate analogies for overtraining.

1- you are a glass and as you add water the glass fills once it reaches a certain point water starts to spill.

2- you are a balloon around a faucet and expand as you fill with water, once it reaches a certain point, pop.

Now the second analogy is much more accurate to what occurs with overtraining, when it gets to be to much its not a spill, its a pop that occurs. Tissue is damaged and cannot recover, systems of the body do not function properly, constant fatigue, and injuries occur.

Every balloon is different and can be filled to a different size, and remember a workout doesn't have to make you want to puke to be effective, but it is a good way to fool someone into thinking you know what your doing.

USAPL

State Record Squat 430

Bench Press 270

Dead Lift 430 20lb PR

Total 1130- State Record Teen 1 165


This weekend James had a USAPL meet south of Grand Rapids. No real expectations, just wanted to get another meet in. Turns out he set 2 state records and really should have had a third. The meet started the usual way, nervousness and excitement, but that was me, James was his normal cool and collected self. Squat warm ups went well and I knew that we had opened him to low at 385 but we decided to stay with it and nail the first lift of the meet. He did and we went to 415 and again was easy, knowing the state record was 429, we went 430 and had the first record of the day. We were both high as a kite and couldn't wait for the bench. The state record here was 275.5 and this is no problem at all for James. I opened him at 270 and he was red lighted for lifting his head, and then again on his second attempt for lifting his head and moving his foot. Now here is my problem, I can understand a long hold for the press command, but if you do it for one lifter, you need to do it for all lifters. Anyway he destroyed 270 on his third attempt and was still in the meet, although we thought that the total record was out of reach considering his DL PR is only 410 and it has been a while since he has hit that. He opened at 350 and killed it, so then went to 400, my mind was already doing the math. He nailed that one too and so he would need 430 for the record. I know he could have done at least 450-70 and the DL record was 490 so maybe he could have gotten that, but we opted for the guarantee and he smoked 430.

I was a great meet for James and I couldn't be prouder, he qualified for the national meet and set 2 state records. We will be traveling to Flint in a few weeks where he should get at least one more record if not break is own squat and total record and if it is a good day, may capture the dead as well.

This is a great post. CLICK HERE!!!!

HAHA!!!

In this video (1:12-1:53) body building super star Jay Cutler admits, "we just need to look like we can bench 500." Perfect example of form over function. Also amusing is how he dances around to steroid question. Lastly the guy doing the interview is a moron.

Taken from Starting Strength by: Mark Rippetoe an Lon Kilgore

Awesome

Today's Rant

Chiropractors are not doctors, although they will typically give medical advice.

A little rant...

I need some time for a little rant. Recently it has come to my attention that their are some student athletes on our sports teams who are not currently engaging in a weight training program because their doctors have instructed them that it was unsafe for them to do so.

Well if you know me, you know that this fires me up, pure ignorance. This is as bad as prescribing 3 sets of 10. Come on people get up with the current research, well it was current about 15 years ago. It is safe to for younger athletes to strength train, in fact, it is beneficial for them to do so. Well I know that my words may not hold water with all people so I will link a research review article that sites 145 separate pieces of research.

Please read this... CLICK HERE!

If you don't want to read the entire article here are the main points... CLICK HERE!

Kneeling Box Jumps

Strength coach Jeremy Frey is at it again, another great training technique.

Strongman Equipment

Get and make your own strongman equipment. CLICK HERE

O-lifts

This is a great page for those of you trying to learn the correct technique for the O-lifts. There is good demos of other lifts too, but realize that not all of the demos are the best way to do the lift (although they are all safe.)

CICK HERE

Time for a poem, a good poem...

WAY DOWN THIS ROAD, IN A GYM FAR AWAY
A YOUNG MAN WAS ONCE HEARD TO SAY,

IVE REPPED HIGH AND IVE REPPED LOW,
NO MATTER WHAT I DO MY LEGS WONT GROW

HE TRIED LEG EXTENSIONS, LEG CURLS, AND LEG PRESSES TOO,
TRYING TO CHEAT, THESE SISSY WORKOUTS HED DO.
FROM THE CORNER OF THE GYM, WHERE THE BIG MEN TRAIN,
THROUGH A CLOUD OF CHALK AND THE MIDST OF PAIN

WHERE THE BIG IRON RIDES HIGH AND THREATENS LIVES

WHERE THE NOISE IS MADE WITH BIG FORTY FIVES
A DEEP VOICE BELLOWED AS HE WRAPPED HIS KNEES,
A VERY BIG MAN WITH LEGS LIKE TREES.

LAUGHING AS HE SNATCHED ANOTHER PLATE FROM THE STACK
CHALKING HIS HANDS AND MONSTROUS BACK,
SAID,BOY STOP LYING AND DONT SAY YOUVE FORGOTTEN,
THE TROUBLE WITH YOU IS YOU AINT BEEN SQUATING

-DALE CLARK, 1983

American Gladiators cont.

Just watched this video, and I'm actually impressed, a body builder that is actually functional. 35 pull ups (although not full ROM) and a 4.9 40.

Article Friday

If you don't subscribe to the EFS newsletter yet, you should but here are a few great articles from this week.

This one is great, especially since I just brought my GHR to the gym and have add it in to almost all workouts. The GHR is awesome for developing power, speed, and a great squat. CLICK HERE!

This is so true, but good luck convincing people of it. CLICK HERE!

Especially look at #2 & #5. CLICK HERE!

There you go, some good reading material for a snowy Friday. School maybe cancelled but we are still training.

From the EFS Web Site

No Excuses

American Gladiators

Well its back, and I wish I could say better than ever. I remember this show being a lot cooler when I was a kid. Although, they have introduced some new events and made some old ones better. The problem is the interviews seemed rehearsed and have a reality TV feel to them. Also, the events seem to have no bearing on the competition, it comes down to who has the most endurance in the eliminator. At least this time around the Gladiators look more athletic than like body builders, which is the opposite of athleticism. There is a huge difference from looking big and being strong. Which is why I tell my athletes all the time, "I would rather pick something heavy up, than look good trying."

This reminds me of a quote that my dad references all the time that used to hang in the OSU wrestling room. "If it were all about muscle a bull could catch a rabbit."

Been a while, again...

It has been pretty crazy around here the past couple weeks but wanted to update the blog and am finally getting around to it. Anyway here is what has been going on.

I had our first girl squat 200#, and the cool thing is she weighs 123, awesome.

Starting combine training for our football players.

Getting good numbers in both of the weightrooms.

Seen a huge commitment from some upperclassmen.

Our women's Bball team is still undefeated.

A couple of our seniors have committed to colleges.

Just to list a few things.