Another day, another clinic! This time we were at Indiana State University for their one-day Strength and Conditioning Clinic. Since Jason was very familiar with where we were going and who we were going to be around all day, I had a good idea of what to expect. Even so, it was very well executed with a variety of speakers and topics. I was impressed!
Let’s get into it.
First up was David Feeley, the director for strength and conditioning Ball State football. He spoke on in-season training and what works for their team. He emphasized that, while you may have the best plan in the world, the Head Football Coach, the Head Strength Coach and the Athletic Trainer must all be on the same page when it comes to that plan. The ebb and flow of training in a demanding playing season requires a good deal of flexibility and the ability to completely throw away said plan and try a different one. (I think this is something every coach can learn from and relate to, myself included!) Continue With The Awesomeness...
Probably don’t hire the weekend certification guy…
One good way to make sure you keep accountable to that New Year’s resolution to get in better shape is to hire a trainer or coach. Hiring a trainer can be a very worthwhile investment that will help you stay accountable and get results faster and safer than going it alone. The problem most people face when hiring a trainer is finding one that is a good fit for them. It’s important to realize that fitness is one of the least regulated fields in the country. There is no governing body that says who gets to be and trainer and who doesn’t. Pretty scary, right? So given this, I’m going to give you 10 questions to ask when hiring a trainer. Continue With The Awesomeness...
Warming up (sometimes called movement prep by those who wish to be fancy) is the act of getting ready for movement. Warming up is critical for having a good training session.
Can you get by without one?
Can you get by with just doing some static stretches, bodyweight squats, and pushups?
You probably won’t die, but you may be inhibiting your awesomeness.
If your goal is to be a badass in the gym or on the field, then you’d better learn the why and the how of warming up!
Warm Up 101
A proper warm up will: Continue With The Awesomeness...
- Efficiently increase core body temperature (makes muscles move better)
- Activate the nervous system
- Increase adrenal hormones (gets you “woke up”)
- Decrease viscosity of synovial fluid (makes joints feel better)
- Lengthen, strengthen, stabilize, and balance muscles
- Prepare you for upcoming movements
Worked up to 350 2×1
Worked up to 900 2x60ft
Bench Press/Pendlay Rows
360 x 4 x 2/290 x 4 x 5
360 x 1 x 9/”
Pleasantly suprised with how my bench is going!
Legs were a little sore from yesterday.
Pause Hang Cleans (below the knee)
Just working on getting under the bar fast.
155 x 5
200 x 5
245 x 3
265 x 2
290 x 1
310 x 1
335 x 1 – Was starting to get slow. I attribute it to yesterdays squats and deads. It may take me a week or two to acclimate
all one motion up to 295
195 x 2
245 x 2
295 x 2
315 x 1
335 x 1 – again felt slow.
Timed Band Lat Pulldowns/Band Bicep Curls/Band Pushdowns
5 x :30/15/15
What made you initially choose Nunn’s Performance Training?
A customer from my place of work had mentioned to me that she had lost 60lbs as well as gained quite a bit of strength. I was looking to get in better shape myself at the time which led to a conversation about Nunn’s Performance Training. I think I made an appointment the very next day!
What have your accomplishments been so far?
So far I would have to say that my biggest accomplishments have been my strength and cardiovascular improvements. Since starting with Nunn’s Performance Training I’ve lost 15lbs and 11% body fat. I can do 10+ chin-ups at any given moment and run an 8 minute mile. My deadlift has increased by over 100lbs and this is the first time in my life that I’ve been able to squat without serious injury. Continue With The Awesomeness...
235 x 4
270 x 2
320 x 3
485 x 5
560 x 5
635 x 5 – wasn’t feeling that great on this day, so I just did the bare minimum and went home.
270 x 5
320 x 5
350 x 5
185 x 5/160 x 5 each
210 x 5/160 x 5
240 x 6/”
Three Way Shoulder Raises 5 x 10 each way
165 x 4
200 x 2
215 x 2
Rear Foot Elevated Split Squats x 5each/Vertical Pallof Press x 10 each
225lbs for 5×5 – After watching videos of my 400lb farmers last week, I think I need to work on my single leg strength and lateral stability. I was wobbling quite a bit from side to side. Continue With The Awesomeness...
Sunday was my first day back training events since Nationals. While I don’t know the weights for the Arnold yet, I do know the events so I’ll start there and just take an educated guess.
I didn’t actually have a great deal of time to train, so here’s how it went:
80 x 10
130 x 2 each arm
150 x 1 each arm
180 x 1
200 x 1
230 x 1
Farmers’ Carry x 60ft
200 per hand
250 per hand
290 per hand
340 ” ”
400 ” ” x only made it about 25ft
195 x 5
245 x 5
275 x 3
305 x 3
345 x 1
345 x 1 Continue With The Awesomeness...
Originally posted to EliteFTS.com
Are your athletes getting faster or are they just getting better at your drills? In the world of sports development and enhancement, we’re constantly inundated with equipment dealers peddling every imaginable “speed development” product known to man. Many of these products claim to make your athlete faster, and in many cases, they will.
The purpose of this article is to separate fact from fiction. I will give you some insight into how to ensure that your training is actually benefiting your athletes, not just getting them better at your drills.
1. Speed ladder
We’ve all seen the speed ladder. They’re in every equipment dealers’ catalog and have been a staple in every high school coach’s weight room since 1220 BC. Honestly, my first thought when I look at this piece of equipment is that it works a very small movement pattern. Seriously, which sport moves in a twelve-inch by twelve-inch square? However, because I’m always looking for new ways to challenge my athletes, I figured I would look for a way to implement it in my program (I got one for free). Continue With The Awesomeness...
This past weekend, I competed in the North American Strongman National Championships in Denison, Texas. I was pretty happy with my placing, but I’ve got some obvious areas of needed improvement. I was feeling pretty stiff today, so I thought I’d go to the gym and just do some light recovery work to get the blood flowing again.
Lots Of Foam Rolling And Lacrosse Ball Work
I pretty much hit every major muscle group. Everything was pretty tight, but seemed to get better the longer I did it. After about 20min of rolling and warming up, I felt pretty good.
Barbell Complex 5 Rounds @ 90lbs
Clean Grip Snatch x 5
Hang Clean x 5
Front Squat x 5
Push Press x 5
RDL x 5
Bent Over Row x 5
Rested 1min between rounds. Again, the goal was just to get some blood pumping. Continue With The Awesomeness...