Friday, December 31, 2010
Thursday, December 30, 2010
Monday, December 27, 2010
Friday, December 24, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Wednesday, December 15, 2010
1a) Pushups 4x10
1b) lateral lunge 4x12/side
1c) 1leg RDL's 4x10/leg
2a) Lunge hops 4x10/leg (get off the ground w/ each lunge) (or you can do jumps w/ 2 feet 4x6)
2b) renegade rows w/ no weight 4x40 total
3a) lateral Plank 3x30s/side (only your feet and one elbow touch the ground while your laying laterally to the ground)
3b) Prone Y super man holds 3x15 (basically just do Y's w/ your chest on the ground and your feet off the ground and emphasis the glutes w/ the hold)
3c) Prisoner squats 3x15 (its a bodyweight squat w/ your hands behind your head)
Tuesday, December 14, 2010
Monday, December 13, 2010
Wednesday, December 8, 2010
There’s something to be said for doing upper body closed chain exercises. Beyond Pullups and pushups.
Football players, wrestlers and sports that involve your eyes listen up. The two sports where I see athletes getting the greatest gain from this are the previously mentioned sports but from an experiential standpoint walking on your hands, standing on your head, doing wheel barrels are invaluable to performance and under appreciated.
I’m not saying it needs to be a cornerstone of your programming but an athlete that can walk on his hands is going to have excellent shoulder stability, incredible core and upper body strength, as well as amazing overall proprioception an kinesthetic awareness and in the case I mean his/her awareness of and body control. It also has huge ability to increase hand eye coordination and reactive ability.
When I was a freshman in high school I dislocated my shoulder and cracked the growth plate. It was a bad deal. My scapular stabilizers were terribly weak, and I had horrible scapular winging. Eventually physical therapists made me crawl w/ my hands on a treadmill to work on this. Does this sound like a wheel barrow race?
Think about, what do we do before we walk? We crawl, there is a physiological reason for this. For one we don’t have the balance, strength and coordination to walk yet, but that is the point. Our bodies must learn to move and react in a complete different fashion than we are used to.
Now think of grappling and pumbling. Both are mainstays in wrestling and football (blocking). Both are affective for a reason, much like walking on your hands can be.
Try it out w/ your athletes. Pick one day and do it for 4 weeks, make a competition out of it. Let me know how it goes.
Monday, December 6, 2010
Thursday, November 18, 2010
1. I went dairy free for 2 months.
Yep, no one believed me. I’ve been a huge dairy advocate for years. Many times in my life I’ve consumed over 4 gallons in a week. I often end my days w/ a late night cottage cheese snack, I’m the guy that drank half a gallon of milk every study hall in highschool. So how did this come about and why.
Well mostly cause I’m a complete psycho and seem to be my own regular experiment. I read a few very compelling articles, but Brian St. Pierre’s was my favorite.
I have also become closer and closer to embracing that “treehugger” side of myself that I used to make fun of (live and learn).
How did it go and what’s changed?
It was fine, I didn’t feel any “HUGE” differences but I don’t crave or even slightly desire milk anymore. I’ll eat cottage cheese from time to time mixed w/ certain dishes, but other than that it’s like I never even liked it. Very strange feeling.
2. The vast majority of exercises have become posterior chain dominant.
Actually this is nothing new, we’ve been doing this for a long time. At first I was the experiment and it worked well, then I started w/ my athletes and it’s worked even better. Almost all of our single leg work is off of a box or some type of deadlift instead of free standing like a step up or lunge. From my standpoint it’s been a driving force to their success. This has worked really well. It gives them a depth to hit and keeps the movement more controlled w/o me having to keep them accountable and worrying about spotters.
3. I started drinking pomegranite juice every morning.
This is pretty easy. It’s extremely good for you. Why? B/c in the last year the “acai” berry has gotten a ridiculous reputation for being irreplaceable. In actuality there are a few fruits that would rank higher if there were to be a competition. And in the competition the winner would be the unmistakable pomegranite juice. It’s packed full of good stuff, and is exactly why that Monavie stuff isn’t worth $50/bottle. Yeah it’s good, but so is my $10 bottle of pom.
4. I moved into a new house, and now I were sandals inside.
Yeah my house is awesome and yeah I pretty much don’t wear shoes unless I absolutely have to. I love them but if I had my choice I’d go for sandals or nothing. And b/c I’m not worried about sounding like a wimp my new floors are hard, and apparently my plantar fascia is not used to this. So now I wear sandals inside and roll out my feet about 3x as much. Weird….
5. I’ve increased the amount of external rotation exercises w/ myself and clients.
At least once a week there is some type of exercise whose sole purpose is to work on external rotation.
What have I noticed. Everyone’s shoulders are healthier and look solid as hell. Just in terms of aesthetic appeal….everyone’s shoulders got a little sexier when this all started. Mhm.
Tuesday, November 9, 2010
On the other hand hula hoop exercise did not make sense, and thank god those gimmicky bastards weren't any better at marketing, I might've had an aneurism if the world actually accepted that as good exercise.
Thursday, February 11, 2010
Monday, January 18, 2010
I had been turned on to some really good resources of which changed my life in many ways. But the point is books are incredible, they are cheap, and packed fulla learnin (to speak in my native tongue. Just kidding, but only a little).
But to be honest I went through college, it was okay. I don't really want to speak bad about it., college definitely has it's purpose, but I'm also not one to hold back his opinion. It taught me how not to drink, act, or eat, and that you can borrow absurd amounts of money to do close to nothing for four years. But someone will hand you a job because of a little piece of paper.
I'm not against all education, but what I am for, with every part of me is learning. I don't know how many books I've read in the last 3 years but I know I learned more from just one of them than I learned from 4 years of college. Think I'm exaggerating? I'm not.
What I've found that works for me, is I go to people I know of that are in positions I'd like to be and find what they recommend and I buy it. Don't ask questions, just do, and follow through.
Here's one to start you out. It might seem stupid but to be honest I wish someone would've given this book to me when I was 14 or so. It's called The Inner Game of Tennis. Although I'm not a tennis player I still think it is a great book for any athlete in any sport, and Pete Carroll says so too.
Saturday, January 2, 2010
Facing the Giants