Check out this FREE video

I can't take full credit for this post, I got the idea from one of my "blog mentors" - Jason Ross from Train Out Pain.  You can check out his blog on the links along the right side of my page here.  He's been very helpful to me as I began this blog and been a really great resource for my continuation of learning.  Jason posted this a link to this video from Mike Roberston, which I just finished watching it and it's awesome!  Mike Roberson has a number of great products like Magnificent Mobility that he's come out with as well as being one of the most highly sought after presenters in the country.  This video is from a performance seminar that Mike holds every year in Indianapolis, and I remember wishing that I could have gone when it was advertised!

Mike put this video of his entire presentation on Single Leg Training and it's about 45 minutes long, and worth every minute.  I encourage you to watch the whole presentation before he takes it down.

Single Leg Training presentation



 

Weekend workout

I hope this will give you some motivation for a workout this weekend.  I did this last Friday as a "challenge".  I don't normally do a single set of 50 reps for ANYTHING!  But sometimes you need to put your back against a wall and really challenge your body and mind to reach deeper than it's ever had to before.

Remember that the definition of insanity is doing the same thing over and over again and expecting a different result.  What have you done different recently if you are not getting the results you're looking for?

Video link below -
50 Rep deadlift challenge

Nutrition Tips for Athletes

I know nutrition is a huge topic for serious (and even young) athletes.  It can also be one of the most confusing topics as well.  I'd like to "keep it simple" and give you a few tips and then give you a quick list of things you can have ready to take in your gym bag with you for recovery.

Here's 3 quick tips to give you a jump start on your competition;

1) Eat every 2-3 hours regardless of hunger.  

Meal frequency is the most important factor in any weight management program!  Eating frequently keeps the metabolic rate elevated, maintains blood sugar levels, maintains energy throughout the and provides small "packets" of macro and micro nutrients all day long.

2) Get Amino Acids (aka Lean Protein) at every meal.

The continous flow of amino acids will translate into continual resources that the body uses to enhance recovery from exercise and stress, so it will be willing to go harder and faster the next time you need it to. 

Don’t take amino acid supplements unless you know what you’re doing, and don’t overdo the protein – you don’t need 300 grams/day. But you should try to eat lean protein with every meal – meat, protein shakes, cottage cheese, milk – and let the body make what it needs.

3) Treat pre workout and post workout nutrition as two of the most important times of the day, because that's when the brain is most vulnerable.  

Studies show that if given the proper resources, the body will respond to strength & conditioning training by burning even more fat, increasing glycogen stores, building more muscle, and generally allowing the body to be “better than average.”  If you don’t give the body these things, you will still see progress from your training, of course, but no more progress than anyone else.  there's not much advantage to that, unless you only want to be as good as everyone else.

10 recovery options for your gym bag 

1. Recovery shake (i.e., Gatorade..™ Protein Recovery Shake, Muscle Milk Collegiate™, Go Energy Recovery Shake™) + 16 ounces water
2. 1 portable 12-ounce chocolate, strawberry, or vanilla milk (e.g. Horizon Organic™ portable cartons) + 1 granola bar + 16 ounces of water
3. 1-2 portable pre-made instant breakfast  drinks (i,e.. Carnation Instant Breakfast™)
4. 4 graham cracker/peanut butter square “sandwiches” with an 8-ounce 100% juice box + 16 ounces water
5. 16 ounces sports drink (e.g. Gatorade..™, Powerade™) + 1 sports bar + 16 ounces water
6. 1 cup trail mix (equal parts cereal, sunflower seeds, and dried fruit) + 16 ounces water
7. 24 ounces sports drink + 1/3 cup almonds.
8. 2 high-protein, whole grain mini bagels ..with peanut butter + 16 ounces water
9. 2 oatmeal packets mixed with 2 Tablespoons peanut or almond butter and hot water + 16 ounces water
10. 16 ounces sports drink + 1 cup high-protein cereal (i.e.,. Kashi Go Lean Crunch™)

Youth Resistance Training

I just came back from a great certification this weekend.  The USA Weightlifting Level 1 Sports Performance Coach Certification held by Essex Middle School Physical Education teacher and Senior Level USAW Coach, Chris Polakowski.  The certification was an in depth and technical (yet fun) 2-day course on how to properly teach and coach the 2 main lifts in Olympic Weightlifting; the Clean & Jerk, and the Snatch.

Chris Polakowski (or "Coach Pol" as his students refer to him) speaks a great deal about the young athletes he's coached over the years and a large number of these youth have gone on to become very successful in sports from soccer, football, and track & field to the actual sport of Weightlifting.  It was really great to hear that Coach Pol begins teaching a physical education unit on Strength Training to the incoming 6th Graders each year and he has an school sponsored after school program where he teaches them the variations that many of us use from Olympic Weightlifting.  He'll have up to 20 athletes from ages 12 and up lifting in his after school program at one time.  

Coach Pol has coached literally THOUSANDS of young lifters during his 20 yrs as an educator and coach.

The health effects of a properly designed resistance training program include bone health, body composition, and sports injury reduction and should be recognized by teachers, coaches, parents, as well as health care providers. These health benefits can be safely obtained by most children and adolescents when prescribed age-appropriate resistance training guidelines.

Just thought I'd give a quick review of the National Strength and Conditioning Association's position stand on Youth Resistance Training which is based on a comprehensive analysis of the pertinent scientific evidence regarding the anatomical, physiological, and psychosocial effects of youth resistance training.  In the position statement when using the term "children" it's referring to youth approximately up to the age of 11 years in girls and 13 years in boys, and the term "adolescence" refers to the period between childhood and adulthood and includes girls aged 12–18 years and boys aged 14–18 years.

The current NSCA position paper states that:
1. A properly designed and supervised resistance training program is relatively safe for youth.
2. A properly designed and supervised resistance training program can enhance the muscular strength and power of youth.
3. A properly designed and supervised resistance training program can improve the cardiovascular risk profile of youth.
4. A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sports performance of youth.
5. A properly designed and supervised resistance training program can increase a young athlete’s resistance to sportsrelated injuries.
6. A properly designed and supervised resistance training program can help improve the psychosocial well-being of youth.
7. A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescence.

Many parents, coaches, and even trainers may misunderstand the specific needs of youth regarding resistance training.  There are a great deal of outdated concerns regarding the safety and effectiveness of youth resistance training.  The scientific evidence and practical implications prove that youth resistance training has the potential to offer a variety of health and fitness value to children and adolescents, provided that appropriate training guidelines are followed and qualified instruction is available.  Seeking out a qualified and certified strength and conditioning specialist can help guarantee that your youth will be participating in a program that will safely and properly show them how to strength train and reap all the benefits from a structured training program.

RVC Strength & Conditioning Coach Jen Karr gets coached by Coach Pol during one of the practical portions of the certification.

USA Weightlfitng in Essex, VT

In case anyone is wondering what I'm up to this weekend, I'll be participating in the USAW Level 1 Sports Performance Coach Certification at Essex Middle School in Essex, VT with my friend Chris Polakowski. 

I've been practicing the Olympic lifts for quite a few years and feel very comfortable teaching them but the USAW cert just gives me the credibility and some more technical instructions on how to coach the lifts for my athletes.  It should be a great weekend with some of my best friends, Jen Karr and Scott Prince both master trainers at RVC, and one of my best friends Wayne Burwell who owns his own gym now.

Oh yeah and Saturday is my birthday!!  40 years young baby....  I'm in the best shape of my life and looking forward to the being in the prime of my career as a strength & conditioning coach.

Be careful with that Fish Oil.

Fish oil is getting a lot of publicity lately for benefits such as lowering triglycerides, reducing inflammation, mental health and even body composition.  Unfortunately what you think you are getting may not be the case.  A recent independent study just found almost 30% of 24 brand name supplements failed to meet quality standards for contamination, freshness, and active ingredients.

You can check out a brief article about it here -
http://www.walletpop.com/blog/2010/09/28/something-fishy-in-some-omega-3-supplements-consumer-group-says/

Weekend workout

I was out in Colorado Springs this past weekend so I thought I'd show you what I did for a workout.  I've heard about the "Incline" from my friends at NSCA headquarters and I've always wanted to try it. 

Ashley and I gave it a whirl on Saturday and man, it's a workout!  One mile straight up a mountain, 2000' vertical of elevation, 2800 railroad ties.  Many fitness types, Olympians, and other athletes frequent this spot virtually year round for their conditioning and (mental toughness) workouts.

Congratulations are in order.

One of my Hanover HS soccer athletes just broke the Hanover High all time goal scoring record that has stood for 45 years.  Eric Jayne is one of the nicest and hardest working kids I've ever has the pleasure of working with and I'm very proud of him for breaking this record, especially since opposing teams double and triple cover him because of his lethal scoring ability on the field.  All the attention this year hasn't slowed him down a bit he's averaged 1 goal per game to go along with his 6 "dimes", and he doesn't show an ounce of being rattled with pressure.  It's going to be fun to watch them in the next few weeks as the Marauders are 10-0 this season.

Way to go EJ...!

Hanover HS All Time Leading Goal Scorer.

NSCA Northeast Regional Clinic

Just a quick update from this weekends clinic at RVC.  The clinic featured a great line up of presenters and great presentations, featuring a "scientific" track or a "hands on" track to choose from each hour.  The Scientific track began with NSCA Northeast Regional Director, Dave Heikkinen, presenting on Training for the Reduction of Knee Injuries.  Following that were presentations on Strength & Conditioning for Endurance Athletes, Strategies to Improve Olympic Weightlifting, Factors Underlying Performance, and Conditioning for the Post-Operative Shoulder.  The hands on track began with me presenting on the Fundamentals of Barbell Training which gave participants a chance to actually get "under the bar" and be coached in the squat, bench press, deadlift, and overhead press.  Following me was 2009 NSCA Personal Trainer of the Year, Mark Nutting, on High Intensity Interval Training.  Mark did a brief review of the research and history behind Hiit and then got people into the high end of their heart rate zones with a variety of tabata protocols.  The hands on track continued with Joe Hashey from Synergy Athletics presenting on Training on a Budget, and Joe provided attendees with some great ideas and suggestions for making your own equipment.  Joe and I were also able to get together Friday before the clinic and get a killer workout in, featuring a brutal strongman style conditioning circuit.  The hands on portion of the clinic rounded out with Developing Power for Rotational Athletes by NSCA NH State Director Joil Bergeron, and then Acceleration for Sports by University of Vermont Track & Field Coach, Brett Wilmott.   Both of their presentations were very well attended and provided participants a great chance to learn by doing from two great coaches.