From the Weight Room

US Olympic Team Training

2008-07-15T06:53:00.000-07:00

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

Caleb again

2008-07-08T05:48:00.000-07:00

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!

2008-06-24T05:18:00.000-07:00

2008-06-12T07:43:00.000-07:00

Good Video

Testing

2008-06-12T05:28:00.000-07:00

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

2008-06-05T07:01:00.000-07:00

Correct Squatting

2008-06-05T06:33:00.000-07:00

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

2008-06-04T07:52:00.000-07:00

Shoot Out

2008-06-03T09:18:00.000-07:00

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

2008-06-02T06:32:00.000-07:00

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

2008-05-31T14:28:00.000-07:00

Summer Programs

2008-05-29T08:55:00.000-07:00

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

2008-05-28T07:10:00.000-07:00

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

2008-05-27T09:02:00.000-07:00

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

2008-05-20T07:50:00.000-07:00

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?

2008-05-19T08:03:00.000-07:00

"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

2008-05-18T09:00:00.001-07:00

Exactly one week until the strongman comp.

2008-05-15T07:23:00.001-07:00

Can't wait to see this.

Top 10 Speed Myths

2008-05-15T07:17:00.000-07:00

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

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

New Forum

2008-05-12T15:03:00.000-07:00

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

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

W/O Log

2008-04-15T08:42:00.000-07:00

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

2008-04-14T07:53:00.000-07:00

CLICK HERE!

Vids From Nats

2008-04-08T08:29:00.000-07:00

Squat

Bench

Deadlifting

Nationals

2008-04-07T05:39:00.000-07:00

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

2008-04-07T05:38:00.001-07:00

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

A good question...

2008-04-03T06:06:00.000-07:00

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

2008-04-03T06:02:00.000-07:00

CLICK HERE!

Spring Break w/o's

2008-04-03T05:55:00.000-07:00

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

2008-03-31T06:16:00.000-07:00

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

2008-03-25T08:35:00.000-07:00

Random Chain Deadlift

ME Upper Training 3.20.08

Strongman Training 3.21.08

UP Power Meet

2008-03-21T11:52:00.000-07:00

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

kenny 450

Kenny 500

Tactical Nutrition

2008-03-20T10:24:00.000-07:00

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...

2008-03-20T08:48:00.001-07:00

Cool video

2008-03-20T08:46:00.001-07:00

Are you overtraining?

2008-03-14T06:57:00.000-07:00

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

2008-03-14T06:09:00.000-07:00

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

3rd PLACE

2008-03-10T06:37:00.000-07:00

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

2008-03-04T11:02:00.000-08:00

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

2008-03-04T10:57:00.000-08:00

Kirby 165

Krista 165

Kenny 405

Kenny 425

PHS Benching

2008-03-04T10:55:00.000-08:00

Vince 265

Warren 275

PHS Vertical Jump

2008-03-04T10:54:00.000-08:00

Warren Gero 34"

Mike Sutter 33.5"

Kristi Ellis 24"

CHS SQUATTING

2008-03-04T10:52:00.000-08:00

Good Job Again Caleb

2008-03-03T07:52:00.000-08:00

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

2008-03-03T07:50:00.000-08:00

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

2008-03-03T07:49:00.000-08:00

1100 tire deadlift

High School Strogman

2008-02-28T09:21:00.000-08:00

A little assistance

2008-02-26T08:26:00.000-08:00

CLICK HERE and vote for Franco!

Great Job Caleb

2008-02-25T06:43:00.000-08:00

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

2008-02-22T05:53:00.000-08:00

CLICK HERE!

HAHA

2008-02-22T05:52:00.000-08:00

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

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

Curls are DUMB

2008-02-21T08:44:00.000-08:00

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

NATS Combine Testing

2008-02-21T08:22:00.000-08:00

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.

2008-02-21T08:21:00.000-08:00

Great Job James!

Teen 1 165

I've Been Saying this for years

2008-02-18T08:01:00.000-08:00

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.

2008-02-12T07:35:00.000-08:00

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

2008-02-08T07:19:00.000-08:00

READ ME!

Training is Water

2008-02-05T10:08:00.000-08:00

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

2008-02-04T05:45:00.000-08:00

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.

2008-02-01T05:44:00.000-08:00

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

HAHA!!!

2008-01-31T08:50:00.000-08:00

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.

2008-01-24T09:15:00.000-08:00

Taken from Starting Strength by: Mark Rippetoe an Lon Kilgore

Awesome

2008-01-22T08:23:00.001-08:00

Today's Rant

2008-01-21T07:29:00.000-08:00

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

A little rant...

2008-01-18T08:09:00.000-08:00

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

2008-01-18T08:08:00.000-08:00

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

Strongman Equipment

2008-01-15T07:11:00.001-08:00

Get and make your own strongman equipment. CLICK HERE

O-lifts

2008-01-14T05:53:00.000-08:00

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...

2008-01-11T08:31:00.001-08:00

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.

2008-01-11T07:18:00.000-08:00

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

2008-01-11T06:03:00.000-08:00

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

2008-01-07T08:31:00.000-08:00

No Excuses

2008-01-07T08:30:00.001-08:00

American Gladiators

2008-01-07T07:22:00.000-08:00

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...

2008-01-07T07:10:00.000-08:00

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.

The DBB Meet

2007-12-18T08:42:00.001-08:00

Well we had our meet this weekend, and although I did not do as well as I was hoping, the guys were great. I was so proud of them. Not only did they lift well but they over came. A great example is with both Mike and Jake missing their 2nd dead and then adding weight and nailing the 3rd. Everyone of us that lifted PR'ed, technically all there lifts were PR's because it was there first meet, but whatever. These guys train hard and it shows, so check out their videos on my YouTube page, and I will put a few up here.

2007-12-18T07:28:00.000-08:00

http://www.marylandpowerlifting.com/page.asp?contentID=85&Title=Rage+Against+the+Machines

2007-12-07T08:01:00.001-08:00

I read a great article today and would like to pass it on to you, the problem is, it will be hard for most of you to understand. Basically, it is a quick intro muscle physiology. Anyway, here it is CLICK ME!

Kneeling Jumps

2007-11-30T07:36:00.000-08:00

This is an exercise I read about the other day from Jeremy Frey, and here is the video of him performing the lift. I really like this because you have to have explosive hips in order to make it to the feet, so I have been using it to help teach triple extension in regards to O-lifts.

2007-11-30T06:45:00.000-08:00

This is a great post by Joe Defranco. I have said this many times, you need to train at the level you are. CLICK HERE!

Teaching cont...

2007-11-28T06:08:00.000-08:00

I wanted to show some vids of the snatch. I am implementing this into the program for some of my CHS kids. Since i am unable to demonstrate the movement due to my knee I wanted the guys to see it full speed.

Training points- watch the speed, triple extension (ankle, knee, and HIP)how long the arm waits to bend, and depth of the catch.

Practice does not make perfect, PREFECT PRACTICE makes perfect.

Check this out too

2007-11-27T09:46:00.000-08:00

Awesome pictures at THIS SITE, if you have the time look through and read some of the captions.

Check it out

2007-11-27T09:32:00.000-08:00

AWESOME VIDEO

Funny, but not...

2007-11-27T08:41:00.000-08:00

Its sad but true that this type of thing actually goes on and in many cases athletes or clients are actually instructed to do this. Some people(trainers) think that doing exercise like this is "functional" or "sports specific." BULL! I have said it many times and will continue to, the only thing that is sports specific, is practicing a sport. Wrapping a band around your wrist and trying to throw a football will not improve you passing ability, and in fact will probably hinder it. Anyway, my point is people have been becoming great athletes for years, so an entirely new system is not needed, we just need to find what works best for each athlete using the methods that have been proven to work.

The comic is posted on www.powerliftingwatch.com and is updated every once in a while and quite amusing, you can check out the whole series.

Maybe a new article

2007-11-20T10:05:00.000-08:00

This is a great article, and the thing is I know that I have posted it before but I could not find it. Every point is dead on, and well worth reading and rereading.

Top 10 Speed Training Myths Revealed
By Patrick Beith
For www.EliteFTS.com

Every day someone asks me a question about training speed. So here are those questions heard most frequently as well as the answers to them.

1. Static stretching prepares you for competition/practice.
Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that progresses from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. The goal is to simulate movements that athletes will be using in practice or a game. What happens when you try to stretch a cold rubber band? You can think about your muscles the same way.

2. Strength training makes females too bulky
Many of the female athletes we train have this popular mindset. However, look at some elite female athletes like Mia Hamm or Lisa Leslie. They certainly train with weights, but no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.

3. You can’t train speed.
For some reason, the popular belief is that you’re born with a certain amount of “speed” and you can’t improve it. Nothing could be further from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete. {Use the link http://www.completespeedtraining.com/ for the words “speed training” in the last sentence.}

4. Training slow makes you fast.
I don’t think coaches directly think this way but their training techniques imply otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, or lacrosse. I see kids out running mileage and doing long, slow intervals of several minutes of continuous running. This will get them in shape. However, in games, I see kids jogging, jogging and then sprinting at full speed for 20–30 yards. Then they run, jog, and sprint for 20–30 more yards. If you want kids to improve their acceleration and top speed so that they can get to the ball faster or get back on defense, you have to train by running at full speed in practice.

5. You must train hard every day.
The workout itself is only a piece of the training puzzle. It’s the time between intense workouts—the recovery—where athletes make their improvements. Generally, it takes 36–48 hours to recover from high intensity training. If athletes are doing too much too often, they become overtrained. Coaches can expect to see an increase in injuries, complaints about being sore more often, decreased performance, and higher levels of fatigue earlier in games. It’s always better to under train an athlete than overtrain. Err on the side of caution to get maximal results.

6. Strength training will stunt a young athlete’s growth.
This is another myth held over from a different time. On a daily basis, kids as young as seven years old are playing organized sports year round. They’re tackling, getting tackled, sliding, and falling. These loads on the body can have a much greater physical impact than a well-designed strength training program. Though we don’t usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push-ups, lunges, and sit-ups. This will increase muscular efficiency, speed up recovery, and improve coordination and overall speed.

7. The harder the workout, the better the result.
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.

8. Interval training is the same as speed training.
Repeatedly running 100s, 200s, etc. won’t improve top speeds. Even running repeat 40s with short recovery periods won’t improve acceleration and top speed. Speed work is defined as 2–8 seconds of maximal intensity running with full recovery. That means there should be at least two minutes of light dynamic movement between each effort. This goes against the experience of some coaches but is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they don’t recover properly from each interval, they won’t be able to replicate proper mechanics with consistency and they can’t improve.

9. Flexibility won’t help you get faster.
Both coaches and athletes spend so much time on the skills of their sport, speed training, and conditioning, they often forget a fundamental component of success—flexibility. After practice or a game, the muscles are warm and loose. This is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this in the hips and hip flexors where the stride lengths of athletes appear conspicuously short. Most often we see this in male athletes who will lift weights, train hard, and then skip out on their cool down and flexibility work.

10. Lift your knees.
When parents and coaches want their kids to run faster or when the kids are beginning to fatigue, I hear many yell at the kids, “Lift your knees. Get your knees up.” This is one of the most backward cues that we can give to athletes. The way to run faster is to apply more force to the ground. Every action has an equal and opposite reaction so the more force that you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees, we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of your glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?
Second, we’re cueing them to do a movement that is in opposition to what generates speed. If an athlete learns at age seven to lift his knees when he needs a burst of speed, the improper cue will be hardwired into his brain. To unlearn that as a teenager and to do the opposite and drive down will delay the athlete’s progress. He or she will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backward. That’s why it’s critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground with the foot landing underneath the hip.

Patrick Beith is the co-owner of Athletes’ Acceleration, Inc. He holds his bachelor’s of science degree in exercise physiology and is recognized by the National Strength and Conditioning Association (CSCS), the National Academy of Sports Medicine (PES), the American College of Sports Medicine (HFI), the International Youth Conditioning Association (IYCA), and the USA Track and Field Coaching Level II (jumps, sprints, hurdles, and relays).

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

Girls with UPS...

2007-11-15T09:21:00.000-08:00

Took some pictures of our girls basketball team performing box jumps. We have quite a few girls with impressive jumping ability. Now to make it even more impressive, two of these young ladies are freshmen and one is a sophomore, and all three just over 5 feet tall.

Natural Movement

2007-11-13T10:27:00.000-08:00

Quick and Simple

2007-11-13T08:41:00.000-08:00

This is a very general, but practical LIST, I especially like #8. There is a difference between becoming faster, and becoming conditioned.

And I use to like Coke...

2007-11-08T08:19:00.000-08:00

What Happens To Your Body Within An Hour Of Drinking A Coke
October 24th, 2007 Nutrition Researchers Posted in Food Science Research |

Don’t drink cola if you want to be healthy. Consuming soft drinks is bad for so many reasons that science cannot even state all the consequences. But one thing we know for sure is that drinking Coke, as a representative of soft drinks, wreaks havoc on the human organism. What happens? Writer Wade Meredith has shown the quick progression of Coke’s assault.

The main problem is sugar. It’s an evil that the processed food industry and sugar growers don’t want people to know about. Even dietitians, financially supported by sugar growers and sugary product manufacturers, are loathe to tell us the truth.

When somebody drinks a Coke watch what happens…

In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)

40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

60+ Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.

60+ minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

So there you have it, an avalanche of destruction in a single can. Imagine drinking this day after day, week after week. Stick to water, real juice from fresh squeezed fruit, and tea without sweetener.
Primary Source: by Wade Meredith

A marathon?

2007-10-28T15:26:00.000-07:00

So today I drove KT to her marathon in Grand Rapids. Her and I could not be more opposites, powerlifter and marathoner. Anyway, I don't understand this long distance running thing, the only thing I could think all day was...

Otis Showing Off

2007-10-25T09:06:00.001-07:00

Yet another video day

2007-10-25T09:02:00.000-07:00

So we had another day of filming in the weight room and got some good stuff. We had some of the FB guys doing cleans, and some BB girls doing DE squats. The best part was at the end when we put together an impromptu KB video demo.

How are these guys not dead?

2007-10-24T07:03:00.000-07:00

National Geographic Channel

2007-10-23T09:42:00.000-07:00

Last night the National Geographic Channel aired the episode of the trailer I posted and it was phenomenal. If you get a chance watch it, it is well worth the time. The episode will also air Tuesday October 23 at 1 am and Monday October 29 at 6 pm.

Football Testing

2007-10-23T09:30:00.001-07:00

Since football is over we are waisting no time getting back into the weight room. I am now testing the guys to see what their strength is like since the beginning of the season. For the most part we are about the same as we were prior to the start of the season, the exception being the guys that didn't lift during the season or who were injured at some point in time. So this says a lot for in season lifting.

Anyway, I will be posting some videos as I record them of the guys maxing on different lifts, the three we test are; Clean, Bench, and Squat.

Here is DJ squatting 365, which is a PR for him. As I look at it now I called him up early, but I know he could have gone lower and still hit it, but I am still going to make him do it again.

Here is Tony, who is a senior and not returning to us, but he has aspirations of playing college ball. This is 405, and he absolutely smokes it.

This is the stuff that excites me...

2007-10-22T10:22:00.000-07:00

Watch this video, CLICK HERE!

Humor

2007-10-16T10:34:00.000-07:00

This is funny, CLICK HERE!

More Nutrition Advice

2007-09-28T07:36:00.000-07:00

Justin Harris lets us in on a great morning shake recipe. His Post.

Update

2007-09-26T06:01:00.000-07:00

I think it is time that I gave a little update on how the year has been going. The weight room has been pretty much wall to wall since the day school started and the athletes are doing great. Volleyball is probably the biggest volume of athletes thus far and they are progressing well. Football although it is in season is also doing well, especially the freshmen and JV who are both getting in at least twice a week. Women's basketball seems to have a new girl come in everyday, they are going to have good numbers and some great athletes. Men's basketball doesn't have the numbers that women's does, but I got one guy who I think is going to be a stud and i met with the coach yesterday and I am setting up their preseason training. The hockey team just started as well as JV tennis. Also the CHS morning sessions are going good and had a new guy this morning. So I have taken some photos yesterday and today so here they are.

JV Volleyball

Freshmen Volleyball

CHS Wrestlers

Diet

2007-09-18T07:35:00.000-07:00

If you have questions about diet or are about to start one watch these vids. Justin does a great job of simplifying it all down. Also, a great discussion on supplements.

http://asp.elitefts.com/qa/default.asp?qid=59197&tid=

Im Very Impressed

2007-09-17T05:44:00.000-07:00

Last Friday was very busy in the weight room, which for me is a very good problem to have. Had 5 different sports teams in plus the out of season athletes. Out of all of these athletes I was the most impressed by the freshmen girls volleyball team. It was only their second time in the weight room, but you would have never been able to tell. I can wait to see this group when they are seniors, ther're going to be phenominal athletes.