COACH BURK

SUMMER S&C PART 2

2011-07-05T14:38:00.000-07:00

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

Article in Plano Paper about JPII Strength and Conditioning

2011-06-28T19:36:00.000-07:00

2011 SUMMER TRAINING PART 1

2011-06-28T11:51:00.000-07:00

Below is video of some training from week 4

HOLD THE ROPE!

2011-06-03T09:31:00.000-07:00

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!

http://www.artofstrength.com/product_list.php?cat=364&scat=367

We got 8 of the 40 foot 1.5 inch from Art of Strength link above

http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=4168
We also got 6 pairs of rack ropes from Elite Fitness - link above

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

R'S

2011-05-15T06:39:00.000-07:00

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):

1. Oklahoma — 87

2. Texas Tech — 81

3. Texas A&M — 80

4. Oregon — 79

5. Tulsa — 77

6. North Carolina State — 77

7. Oklahoma State — 76

8. East Carolina — 76

9. Houston — 75

10. Nevada — 75

2 GREAT VIDEOS

2011-04-11T10:26:00.000-07:00

Great footage of the players at Mizzou and Elite Fitness getting after it

NOAH BRYANT - THROWING TIPS FOR HIGH SCHOOLERS

2011-03-29T08:08:00.000-07:00

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.

IMPRESSIVE STUFF

2011-03-25T14:23:00.000-07:00

NATIONAL INDOOR SHOT RECORD - OVER 77 FEET

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

WOW! Even if not a fan of MMA - this is awesome!

Randy Barnes Weight Training

2011-03-11T07:17:00.000-08:00

Now that track season is in full swing, thought would throw some training footage of Randy Barnes

FREAKS YOU HAVE TO SEE

2011-02-25T10:17:00.000-08:00

We wont be trying these movements with our high school athletes. You have to watch these freaks in action, never seen anything like it!

2011-02-11T19:37:00.000-08:00

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"

ONE OF THE BEST IN THE BUSINESS

2011-02-08T20:57:00.000-08:00

As is normal during this time of year, lots of jobs opening up out there. Any program would be a fool not to hire Chuck. A classic

BUDDY MORRIS FILE

2011-02-06T20:30:00.000-08:00

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.

http://www.youtube.com/watch?v=NnqwUPJTJ_4

http://www.youtube.com/watch?v=2912mCUpOxY

http://www.youtube.com/watch?v=CkPBN6NHiy8

ELITE FITNESS PART 1

http://www.youtube.com/watch?v=qkxt6r1Q8ls

ELITE FITNESS PART 2

http://www.youtube.com/watch?v=fZYIMSpZNZo

ELITE FITNESS PART 3

http://www.youtube.com/watch?v=G6is1stGcP0

ELITE FITNESS PART 4

http://www.youtube.com/watch?v=bXpBXxzLxmY

ELITE FITNESS PART 5

http://www.youtube.com/watch?v=gOKc5KwrTgU

ELITE FITNESS PART 6

http://www.youtube.com/watch?v=Z5dxYnu2xhU

ELITE FITNESS PART 7

http://www.youtube.com/watch?v=JCzQ8k_7Rjs

ELITE FITNESS PART 8

http://www.youtube.com/watch?v=8mOUzx-pW6c

ELITE FITNESS PART 9

http://www.youtube.com/watch?v=6xPvlKXiSEM

JAMES SMITH

http://powerdevelopmentinc.com/

TOM MYSLINKSI

http://www.gotigersgo.com/strength/mem-footbl-strength-home.html

KING OF RINGS

2011-02-06T20:00:00.000-08:00

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.

VIDEO OF ROPE PULL

2011-02-05T15:45:00.000-08:00

NEW EXERCISE / GREAT BLOG

2011-02-05T15:40:00.000-08:00

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

Here are two using a BOSU
http://www.youtube.com/watch?v=RRtPmeiWGBw&feature=player_embedded
http://www.youtube.com/watch?v=5SHatZ-ykGQ&feature=player_embedded
Here is one with heavy rope - figured if was buying for the pulls needed to find something else to use for
http://www.youtube.com/watch?v=6HQ5UBIZEls&feature=player_embedded

Ran across an amazing blog - link below
http://www.benbruno.blogspot.com/

TUNCH PUNCH / BUDDY MORRIS

2011-02-03T14:49:00.000-08:00

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 Tunch Ilkin 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

2011-01-29T15:05:00.000-08:00

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
34 players tested pre and post

Link to Jim Wendlers 5/3/1 E-books

http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=2976

http://www.flexcart.com/members/elitefts/default.asp?cid=370&m=PD&pid=3362

Link to Jim Wendlers youtube

http://www.youtube.com/user/JimWendler

LINEMAN TRAINING VIDEO FINALLY DONE

2011-01-26T10:41:00.000-08:00

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.

Link below should take you to championship productions
http://www.championshipproductions.com/cgi-bin/champ/p/Football/Off-Season-Training-Drills-Workouts-for-Offensive-Linemen_FD-03685.html

If you get the video let me know what you think, hope to do some more videos with Championship in the future and your feedback will be appreciated.

Power Train Sports

2011-01-25T10:13:00.000-08:00

STEELERS AT WORK

SOME BEHIND THE SCENES OF TOP 2 NFL TEAMS STRENGTH AND CONDITIONING

2011-01-24T11:48:00.001-08:00

PITTSBURGH
http://www.mensfitness.com/fitness/441?print=1
GREEN BAY
http://www.greenbaypressgazette.com/ic/blogs/insider/2010/03/mark-lovat-meets-media.html
AJ HAWK LOVE OF THE WEIGHTROOM ARTICLE
http://www.jsonline.com/sports/packers/53080772.html

2011-01-19T11:35:00.000-08:00

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/

2011-01-15T07:06:00.000-08:00

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/

2011-01-04T10:22:00.000-08:00

http://sites.google.com/site/oregonstrengthconditioning/home
Oregon Strength & Conditioning website link

2011-01-04T08:02:00.000-08:00

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

Oregon Lab YT.mov

2011-01-04T07:54:00.000-08:00

UO Strength and Conditioning: "Bullets Over Bowling Balls: Sculpting the...

2011-01-04T07:52:00.000-08:00

a small look at what the Ducks do to prepare to compete for championship

Back in action

2010-07-01T07:19:00.000-07:00

Hard to believe it has almost been a year since have been active with the blog. A lot has happened in the past year.
This summer we had an outstanding Offensive Lineman Camp and coaches clinic and look forward to building on it each summer. Our Summer strength and conditioning camp has been one of the best I have been involved with. On average we have 45-55 male athletes and 12-20 female athletes that are working as hard as any group I have seen.
I hope to have some video footage up of our summer training soon. I finally broke down and got some battle ropes for our teams and have been very happy with them. Have read but not tried Jim Wendlers 5/3/1 and 5/3/1 for football.
I changed jobs and have had more fun in the past 4 months than I have the past five years. I am now Offensive Coordinator, OL, Head powerlifting and track coach. But what I have enjoyed the most and realized I missed is coordinating strength and conditioning for all sports.
One last note - will take some pictures and post of the 6 new half rack platforms we are getting for our weight room. I am a huge fan of Samson, however due to finances we went with Pro Maxima - will let you know how it turns out.

ITS ALMOST TIME FOR THE OFF SEASON

2009-11-04T14:57:00.000-08:00

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

2009-06-22T15:45:00.000-07:00

2009-06-02T12:19:00.000-07:00

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

2009-05-18T07:58:00.000-07:00

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

2009-05-03T06:10:00.000-07:00

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

2009-04-18T07:20:00.000-07:00

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

2009-04-06T05:34:00.000-07:00

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

2009-03-24T19:56:00.000-07:00

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

2009-03-15T12:09:00.000-07:00

Video of drills/exercises used to train lineman