ITS ALMOST TIME FOR THE OFF SEASON

As many football teams seasons are coming to an end it is already time to start preparing for the 2010 season. For those that make the play offs - congratulations and best of luck! In the next few months I will begin to post with ideas and food for thought on how to best prepare for a great 2010 season.

Agility drills for summer training

This video contains a poor man version of the landmine and reverse hypers. For those of you who have the budget to purchase the real thing - go for it! For those of you who do not have the budget I hope this helps provide ways to train these movements. For the landmine - I set the barbell in the corner of the weight tree. For Reverse Hypers I squeezed a medicine ball between my ankles for the first one, and wrapped a stretch band around ankles & DB for second one - and was laying on adjustable plyo box. You could also do these off of Hyper or Glute Ham machine as well.

Making summer workout efficient

A new video has been posted from a NSCA presentation. It includes some ways of working in speed mechanics and techniques while grouping with warm up and flexibility movements as well. May times young athletes will get bored with mechanic and technique work and will lose their focus quicker than normal. Hopefully pairing the movements will help maintain focus and be efficient during workouts. Also towards the end are some DB & BB complexes as well as ab routines. Hope this will help in your training as we gear up for summer training!

Westside Barbell Visit - Max Effort Lower

What a great trip to Westside Barbell! Louie Simmons hosted a seminar that included Paul Childress (University of Buffalo- S&C coach, John Sayer - expert in martial arts and Louie himself). Not only was their lectures regarding developing strength - best of all we got to see a maximum effort lower body workout in person. Box squats with 900+ are on the video as well as a 680+ female squat.

Response for row video

I received some good feedback on the row series video. Two key ideas that came out of it were; 1.) make sure and develop a solid base and master the technique of the basic 1 arm DB row and/or BB Bent row before worrying about changing every 2 weeks 2.) bring the elbow more towards the hip to better activate the back muscles
There is a video on my youtube channel that has some basic weigh training and ab exercises to help get females started.
Next weekend I will be going to West-side Barbell for their seminar and certification test - and I am sure I will have some great ideas to share.

ROW SERIES

This video has a variety of row exercises for the back muscles. Rotate exercises every 2 weeks - doing this will take you 20 weeks. Once you have completed rotation begin again with 1 arm supported DB row & increase the weight you used original time. In an athleic setting we would use these movements on our olympic day, using a west-side format we would perform these on bench day. Take a look and email me at coachjburk@sbcglobal.net with questions. I will answer questions on the blog later in the week.

Welcome

Welcome to Coach Burks blog. I hope you will find this site a helpful tool in the areas of strength and conditioning, football and track and field. Currently I am working on downloading my strength and conditioning files to this site. In addition my goal is to have a video clip once or twice a month and then blog about the questions I get regarding the exercises presented in the video. Coachjburk.com will be up soon and will have additional resources as well.

Lineman Training video - from 2005 NSCA SSTC

Video of drills/exercises used to train lineman