IT HAS BEEN A LONG TIME

Now that it is Spring Break, football is over, powerlifting is over and we are in the middle of track and field - I found some time over spring break to update my Blog.

Below are some thoughts and items I will hopefully be updating the blog with

I am working on some type of drop box or google document - where I can start to put all 5-3-1 and other strength and conditioning documents to have accesible to coaches that are trying to get their athletes as strong, powerful and fast as possible

Next weekend I am looking forward to going to the John Godina coaching clinic in Houston. I will update and give notes from following.

We are implementing a new mental excellence program with our football team. Pooled together many resources - one of the main one's being Dr. Rick McGuire from Missouri and his book and recent video "From Whistle to Snap"

SUMMER S&C PART 2

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 SUMMER TRAINING PART 1

Below is video of some training from week 4

HOLD THE ROPE!

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

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

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