Video from a Thursday workout Thursdays are big squat day we squat first then go outside and performa a strongman GPP circuit followed by week 1 & 2 gassers, week 3 & 4 300 shuttle and week 5 & 6 playing the game
This summer we will have the theme of "Hold the Rope" for our Summer Strength and Conditioning Program the motivational quote below will be posted on all of racks and is a great summary of our focus this summer and ties into the rope exercises we will be using
HOLD THE ROPE! Every year a professional football team wins the championship. Every year a college football team wins the NCAA title. Every year the best high school team in Division A on down wins the state crown. All these teams have one thing in common. No matter how tough it became throughout their season, they did one thing -- they held the rope! What is "holding the rope?" Imagine that you are hanging from the edge of a cliff with a drop of twenty thousand feet. The only thing between you and an fall to your death is a rope, with the person of your choice on the other end. Who do you know that has the guts to pull you to safety? Who will hold the rope? Who do you know that is going to let that rope burn their hand and not let go? How many people that you know are going to withstand the burning pain and watch the blood drip from their hands for you? If you can name two people, that's not good enough, because those two people might not be around. The next time your team is together, look around and ask yourself, "Who could I trust to hold the rope? Who is going to let their hands bleed for me?" When you can look at every member on your team and say to yourself that they all would hold the rope, you are destined to win a lot of ball games. You see, the team that holds the rope when the going gets tough are winners. When you are down by four points with thirty seconds to go, don't give up. Yell at your teammates to "hold the rope -- let it burn but don't let go!" Every year there are winners and losers in all sports. Every year the winners hold the rope. You don't have to have the best team on the field to win the game. If you play with poise and do what your coaches ask of you, and most of all -- hold the rope -- you will be successful. No matter what sport you play, in order to win, you have to have a commitment to your team. If you are supposed to run four times per week, do it. If you have to lift weights four times per week, don't miss. Once you start letting up at practice or start missing your workouts, you've killed the team because you didn't hold the rope! Don't let your team down! You've got to hold the rope!
Some of the exercises we will use include: 1.) Standing band rope pulls (clip in earlier blog post shows) 2.) Rope Ab Fallouts 3.) Rope Tricep Extensions 4.) Rope Standing Bicep Curls 5.) Lying Down Rope Pull ups 6.) Rope chins ups 7.) Rope sled pulls 8.) Battle Rope movements 9.) Seated rope climbs 10.) Competition Rope Holds 11.) Tug of War
Our summer training starts next Monday, hope to have some video footage and updates soon
Been busy lately with track and field finishing up and Spring football starting.
RUNNING We were lucky enough to have Steve Silvey coach track and field with us this season. He did an amazing job and helped our sophomore hurdler win state in the 110's and get 3rd in the 300's. Coach Silvey also does a great job with his clinics and resources as well. Link to his site is below "http://sseproducts.com/"
READING Recently have read two great books Starting STrength - Mark Rippitoe & Lon Kilgore
Never Let Go - Dan John
Two easy reads that had very helpful information and was written with a reader who wasnt wearing a lab coat in mind.
Also just purchased 5/3/1 powerlifting e book by Jim Wendler
RECOVERY
This has done absolute wonders for me. I use a tennis ball before any squat or deadlift workout for app. 5 minutes and is amazing! Follow up with a foam roller post workout - gonna upgrade to the harder looking foam roller
REP'S With Oregon getting so much pub for how fast they play thought would look up past 2 season and see who really is playing the fastest 2010 1 Oklahoma (11-2) 87.6 91.3 80.0 84.0 90.2 78.5 2 Texas Tech (7-5) 81.8 80.7 85.0 79.8 83.1 79.2 3 S Mississippi (8-4) 80.7 82.7 75.0 79.6 81.4 69.3 4 NC State (8-4) 79.7 83.3 86.0 78.4 80.6 71.8 5 Texas A&M (9-3) 79.4 68.7 67.0 80.3 78.5 83.2 6 Tulsa (9-3) 78.6 73.3 67.0 80.0 77.6 77.4 7 Oregon (12-0) 78.3 79.0 73.0 82.8 74.5 69.1 8 Troy (7-5) 77.8 76.0 76.0 78.8 77.2 76.7 9 Tulane (4-8) 76.8 84.0 101.0 73.0 81.4 67.5 10 E Carolina (6-6) 76.8 76.0 84.0 81.2 73.0 68.9
FERRARI FAST / 2009 season
The 25 fastest teams in college football last season (ranked by plays per game):
http://noahstrength.com/ Noah Bryant has been nice enough to wirte some helpful hints for high schook throwers. Noah is a former All American thrower at USC and is currently helping coach at Texas A&M. It also took me a while to figure out that Josh Bryant (author of great e-book listed in former blog post) is Noah's brother. Will attach document he wrote on next post, until then enjoy the video of himn throwing and training - also link to his site at top.
I thought the record that never ever would be broken - was Michael Carters outdorr shot record of over 81 feet. Looks like this kid is gonna make a run at it.
Dont see many non reverse non American throwers, especially dont see many high school non reverse throwers
Stephen Saenz from Auburn - 4th place at Indoor Championship - only a redshirt freshmen! Coach Howell from Rio Grande City is one of the best. Next post will put up his notes from clinic - also he has video that is very helpful and has Saenz demonstrating all the drills and throws
We wont be trying these movements with our high school athletes. You have to watch these freaks in action, never seen anything like it!
Friday, February 11, 2011
Video link to Woicek http://video.aol.ca/video-detail/sabols-shot-mike-woicik/3512043780 still figuring out how to link video and have actual video itself on here, did learn how to use scanner and be able to get those files om here. As a great coach used to say "inch by inch its a cinch, yard by yard its hard"
As the dust settles from the annual coaching carousel, it seems college strength and conditioning has lost a great one. Buddy Morris will no longer be at Pitt, sure hope to see him back in the NFL or college level. If he does decide to hang it up he leaves a great legacy behind. Maybe retirement would allow him to put all his knowledge into a book or video series. Until then the videos below provide a great deal of information. He also leaves behind a legacy in the people that worked with him that lead other programs, like Tom Myslinski (guess carousel hasnt stopped - he is going to North Carolina) and James Smith.
Ok so maybe Chuck is not the best in the business but Mike Woicek is. The Scoop says he is coming back to Dallas which should have Cowboys fans excited. He worked for Jimmy Johnson and Barry Switzer before going to the Patriots. The King Of Rings has 6 Super Bowl Rings.
Below are a few pgaes from an olf Patriots workout manual during Woiceks time there.
At the NFL Experience - Under Armour had a big set up and saw an exercise with a rope and bands that I had not seen. I really liked it and hope to get 4 of them set up soon. When I got home I looked up there info on the website below. Not sure I will ever want to pay the over $1,000 to become a certified tester/trainer. Great thing about using Sparq was that it didn't cost anything - of course you kind of get what you pay for, they haven't replied to an email in about a year and seemed to have fallen off the face of the Earth. http://www.combine360.com/
Found a short rope for what seemed like a reasonable price at Rogue Fitness. When I was in Abilene for clinic and stopped by ACU, they had quite a bit of Rogue equipment - this will be my first order from them. http://www.roguefitness.com/conditioning-ropes.php
There were a couple of other movements from the UA site that we are gonna put at the end of workouts for challenges - gonna post link below - I'm still trying to figure out how to put multiple videos in a single blog post
We are getting a tunch punch ladder. Went to Abilene a couple of weeks ago for Air Raid/3-3 Clinic that McMurry University put on. Which by the way was an excellent clinic. Matt Mumme put on a very nice clinic. McMurry has to have one of the best and most experienced staffs in Division 3 football. Hal Mumme running the air raid and Joe Lee Dunn running the 3-3 stack. Neal Brown (OC at Texas Tech) also had a great lecture that included screen-run combos and there option play out of trips. While I was in town I also stopped by Hardin Simmons (which does put out some of the brightest minds in the world). They had a tunch punch ladder so I messed around with it a while and started liking it more and more. Jesse Burleson who is now the head coach at HSU and will still coach OL was talking it up. You can get a 9 foot 3 man tunch punch from Rae Crowther for right at $800.00 including shipping. Will let you know how we implement it into off season after we get it. Then I started looking at Tom Myslanski performing the drills for TunchIlkin in the video - which got me looking at some Buddy Morris information also. Got some time with the great weather we are having in Dallas so will blog about some Buddy Morris stuff and what I saw at the NFL Experience went to last week with my son. Below is link to Rae Crowther and the Tunch Punch ladder http://www.raecrowther.com/tunch06.shtml
Saturday, January 29, 2011
5/3/1 RESULTS AVERAGE CLEAN GAIN = 19 AVERAGE SQUAT GAIN = 25 AVERAGE BENCH GAIN = 16 AVERAGE VERTICAL GAIN = 1 INCH
This was after 7 weeks of training - instead of downloading week 8 we tested (since we start track and field next week)
The 2nd cycle based lifts off of 95% instead of 90% - felt the number of reps the kids were getting on the last set was extremely high
Was glad to gain an inch on vertical without any plyometrics
used the 4 day split
Biggest gain on bench was 40lbs, biggest gain on squat was 45 (depth was better post than pre test), biggest gain on clean was 35, biggest gain on vertical was 3 inches
This has taken me quite a while to put together. Made a few attempts on my own and posted some of the video on youtube channell. Finally decided to work with Championship Productions and they did a great job of putting together a video that I feel will really help develop lineman during the off season and summer.
wrote an article for elitefitness.com (link below) here are some resources that correspond to the information in the article - hope you are able to see them I am trying to figure out how to download word/excel/powerpoint documents to blog - if you know how please email me or leave comment http://articles.elitefts.com/articles/sports-training/three-ways-to-break-up-the-monotony-of-off-season/ Also if you dont use elite fitness as resource for great information and equipemnt you need to check it out http://www.elitefts.com/
Saturday, January 15, 2011
NSCA COACHES CLINIC
At the NSCA Coaches Clinic I saw a very interesting piece of equipment - the link is below. Hope to get one or two , because I think could be very useful to develop lineman. http://powerblaster.com/ Randy White was the keynote speaker and was very good and spoke quite a bit about the impact that martial arts did to help him develop. A link to the camps he holds is below. http://randywhitebigmancamps.com/Default.aspx Finally the UCONN coaching staff did a presentation with the topic of competition being the most interesting. I will try to upload the information about their competition set up soon.
TRACK AND FIELD COACHES CLINIC OF TEXAS
Steve McBride and the TTFCA did a wonderful job with their clinic this year. By far the best throws coach I have ever heard - Larry Howell from Rio Grande Valley spoke on both shot put and discus. The guy has been coaching throws for over 40 years and has many, many state champions. His wife had videos for $20 that was well worth it. If you ever get a chance to hear Coach Howell or get this video you need to. http://ttfca.com/
GREAT MAGAZINE If you havent had a chance to check out Power Magazine, Mark Bell and his crew do a great job. http://thepowermagazine.com/
Coach Radcliffe has been doing it a long time at a high level. Guru on plyometrics and developing athletes - key piece of Ducks doing so well. Great book and DVD to have
Posts
