I know that I have posted this idea before, but I have more recent proof to remind you of my idea.
I just got my bench press back to where I was 5 years ago. After really trying to make an effort to play the 50game or 25 game every now and again, I tried my 1RM bench press last night.
Am I going to tell you that I have found a way to add 100 pounds to your bench press?
Am I going to tell you that you will be able to achieve anything that you want?
Am I going to tell you that this idea will get you to the CIS, NCAA, NFL, or CFL?
NO, NO, and NO.
But by truly determining (I said truly) your 1RM, and then working with anywhere between 70%-85% of that 1RM, i truly believe this format will help.
So, here goes.
Find your 1RM bench press, squat, and deadlift.
Take 70% or thereabouts for your working weight. The key is, that if you have been honest with yourself in determing your 1RM, your first set will probably be in that 8-13 rep range.
Rest 2 minutes between sets on the bench press, 2:30-2:45 on the squat and deadlift. This is key. This format turns this game into something awful, especially with deadlifts and squats.
Keep going until you have accumulated 50 reps. When my sets get to 3, I stop.
A typical count may be 12, 10, 9, 6, 4, 3. This, of course, is only an example. Don't predetermine anything, just go to failure, yes, of course, failure. (That's why you got your rack, right?)
This would be a total of 44. When you get to 50, bump the weight between 5%-10%. Go with this weight until you accumulate 50 reps, then bump again.
If 50 accumulated reps seems a bit boring, and light, I have the answer. Move into that 80%-85% range of your 1RM. This will probably cut your opening set to 7ish, and you will be hard pressed to get to 25 reps without puking. Moreso on the deadlifts. Adhere to the same format as I mentioned with the 50 reps.
If you are skeptical, that's OK. But I have trained too many people, and seen it work on most, including myself, not to believe that this works. But like everything, it has its' limitations.
I would be interested in hearing from anyone who has tried this. It always fascinates me to see how peoples numbers post, the closer that they get to their 1RM.
But of course, if you haven't been honest with yourself in determining that 1RM, everything that I have written will mean nothing.
Give this format a try maybe once every 3 weeks, and see what happens.
Talk Soon.
Tuesday, 27 November 2012
Sunday, 18 November 2012
Don't Waste Too Much Time on Arms
For the past 30 years, I've watched people waste hours and hours with redundant arm exercises. Understand that you really only need one supinated movement and one neutral grip movement, in your arm workout.
Watch the video and it'll give you an idea of what I'm talking about. Arms are so small and get so tired when overtrained, you'll go backwards.
I've always found that supersetting arms is the most efficient way to do things. Putting a triceps move back-to-back with a biceps or forearm movement works great. This is the more traditional way to do things, and will give you that total upper arm pump.
But you may also want to perform a biceps movement right after or before doing some kind of multi-joint back pulling. Obviously, if you are trying to get the utmost performance out of your back movements, you would do them first. Doing biceps first, would severely hamper your pulling movement efficiency, as your arms would already be exhausted.
I hope that you will all try to do some of those pole pulls. They can be done inside a house, or outside at any playground. A sapling in a park will also work. Get your body in position, so that you are really feeling a good pull when doing them. It may take a while to get the hang of them. These can be a great stretch, or finishing movement on the end of some rowing, pullups, pulldowns, or pullovers.
The main point here is, to really try to limit your arm work. Be smart about it, and make sure that you have all the angles in. But don't do what most guys, yes guys, do. There is absolutely no need to do 4 sets, of 4 different supinated arm curl exercises. It just isn't necessary.
Be thorough, but be smart.
And, oh yeah. Picking up some 20 pound dumbbells right after doing those deadlifts that you hate so much will make your eyes come out of your head. Either neutral grip, or supinated grip will work. Try it.
Anyone wanting specific suggestions for some supersets can just ask, and I will post some. Otherwise, I won't bore you.
Watch the video and it'll give you an idea of what I'm talking about. Arms are so small and get so tired when overtrained, you'll go backwards.
I've always found that supersetting arms is the most efficient way to do things. Putting a triceps move back-to-back with a biceps or forearm movement works great. This is the more traditional way to do things, and will give you that total upper arm pump.
But you may also want to perform a biceps movement right after or before doing some kind of multi-joint back pulling. Obviously, if you are trying to get the utmost performance out of your back movements, you would do them first. Doing biceps first, would severely hamper your pulling movement efficiency, as your arms would already be exhausted.
I hope that you will all try to do some of those pole pulls. They can be done inside a house, or outside at any playground. A sapling in a park will also work. Get your body in position, so that you are really feeling a good pull when doing them. It may take a while to get the hang of them. These can be a great stretch, or finishing movement on the end of some rowing, pullups, pulldowns, or pullovers.
The main point here is, to really try to limit your arm work. Be smart about it, and make sure that you have all the angles in. But don't do what most guys, yes guys, do. There is absolutely no need to do 4 sets, of 4 different supinated arm curl exercises. It just isn't necessary.
Be thorough, but be smart.
And, oh yeah. Picking up some 20 pound dumbbells right after doing those deadlifts that you hate so much will make your eyes come out of your head. Either neutral grip, or supinated grip will work. Try it.
Anyone wanting specific suggestions for some supersets can just ask, and I will post some. Otherwise, I won't bore you.
Wednesday, 14 November 2012
Single Joint Workout. Part 2
Bet you thought I forgot. No, I purposely gave you an incomplete workout. Of course there is more.
I was going to finish off tonight, but my calves, hammies, biceps, and lats are hurting so badly from Monday, that I still have to wait at least another day. Arthur Jones, you are so right.
But when I do get to my second part, this is what it will look like.
Set 1- Flat flyes superset with Leg Extensions, or my variation of a Hack Squat. (Check back to my leg posts and videos to get the information needed.)
Set 2- Shrugs superset with forearm curls.
Set 3- MAYBE, incline or decline Flyes superset with Back Extensions, or Stiff-Leg Deadlift.
I would try using the exact same format as Part 1 (That was 2 posts ago), and you choose the apparatus, as I mentioned before, in part 1.
Go to failure, or even worse, get some cheat reps, forced reps, or even negatives in there also. This, like part 1, should gas you.
But remember, shoot for that 45-75 second set that gets you to failure. This shouldn't be a nice workout. It should hurt for days.
If you are truly working hard, and not deceiving yourself, you will see what I mean. And if you feel great the next day, you're too soft to get it.
Hope this helps.
I was going to finish off tonight, but my calves, hammies, biceps, and lats are hurting so badly from Monday, that I still have to wait at least another day. Arthur Jones, you are so right.
But when I do get to my second part, this is what it will look like.
Set 1- Flat flyes superset with Leg Extensions, or my variation of a Hack Squat. (Check back to my leg posts and videos to get the information needed.)
Set 2- Shrugs superset with forearm curls.
Set 3- MAYBE, incline or decline Flyes superset with Back Extensions, or Stiff-Leg Deadlift.
I would try using the exact same format as Part 1 (That was 2 posts ago), and you choose the apparatus, as I mentioned before, in part 1.
Go to failure, or even worse, get some cheat reps, forced reps, or even negatives in there also. This, like part 1, should gas you.
But remember, shoot for that 45-75 second set that gets you to failure. This shouldn't be a nice workout. It should hurt for days.
If you are truly working hard, and not deceiving yourself, you will see what I mean. And if you feel great the next day, you're too soft to get it.
Hope this helps.
Tuesday, 13 November 2012
The One Foot Squat
I don't like really showing off too much at all. I am who I am, and do what I do. If it's good, that's great. It's really only about competing with myself, and pushing myself each workout. However, I am getting tired of seeing all these perfectly photographed videos with high tech music going, and more bells and whistles than are needed.
Over the years, probably 1,000 hockey players (I know, here I go again with the hockey bashing; but you guys just open yourself up for these types of situations...sorry.....kinda) have told me that they can do a one foot squat. I ask them to show me, and just like their idea of a push-up, it's a train wreck. The descent is shaky and is maybe a 50% drop. As soon as they surge to come up, the one side of their body drops, they throw their shoulder into it, and come up on a huge angle. Also of course, the off leg just drops to the ground.
But they struggle to get up and make it, and that is what their idea of a one foot squat is.
Depending on who the guy was, I would decide on how badly I would make him feel. But if I really didn't like him, this was my chance. I would demonstrate a much more challenging version of the same movement. Watch the video to see what I mean. I either got the respect of the athlete, or, more times than not, they left and never came back. Too soft, I guess.
This is not an easy exercise, and will gas you if done correctly. There are probably many of you out there who can blow me away, I'm sure.
My point is, this exercise has turned into something trendy and sexy that trainers all over have their students do. I have seen many athletic training facilities recommend this exercise to 12 year-old kids who can't perform 10 proper bodyweight squats, and videos all over YouTube are showing people doing one foot squats.
Are you kidding me?
If done correctly, these will kill you. Do not do them if you aren't warmed up. Do not do them at the end of your workout as a "nice, finishing movement". Take these as seriously as you would a 1RM, and realize that there is a huge risk of injury when doing these.
Watch the video, and see what you come up with. If you do decide to use them as a part of your workout, you can always find something to lightly hold on to, and if you really can do these properly, you can always squeeze out a few negatives (lowering phase of the rep) by squatting up with two legs, and dropping with one.
Hopefully this video will help. If you are going to do it, try to do it right. But get your head in the game, otherwise you may get hurt.
Talk Soon.
Over the years, probably 1,000 hockey players (I know, here I go again with the hockey bashing; but you guys just open yourself up for these types of situations...sorry.....kinda) have told me that they can do a one foot squat. I ask them to show me, and just like their idea of a push-up, it's a train wreck. The descent is shaky and is maybe a 50% drop. As soon as they surge to come up, the one side of their body drops, they throw their shoulder into it, and come up on a huge angle. Also of course, the off leg just drops to the ground.
But they struggle to get up and make it, and that is what their idea of a one foot squat is.
Depending on who the guy was, I would decide on how badly I would make him feel. But if I really didn't like him, this was my chance. I would demonstrate a much more challenging version of the same movement. Watch the video to see what I mean. I either got the respect of the athlete, or, more times than not, they left and never came back. Too soft, I guess.
This is not an easy exercise, and will gas you if done correctly. There are probably many of you out there who can blow me away, I'm sure.
My point is, this exercise has turned into something trendy and sexy that trainers all over have their students do. I have seen many athletic training facilities recommend this exercise to 12 year-old kids who can't perform 10 proper bodyweight squats, and videos all over YouTube are showing people doing one foot squats.
Are you kidding me?
If done correctly, these will kill you. Do not do them if you aren't warmed up. Do not do them at the end of your workout as a "nice, finishing movement". Take these as seriously as you would a 1RM, and realize that there is a huge risk of injury when doing these.
Watch the video, and see what you come up with. If you do decide to use them as a part of your workout, you can always find something to lightly hold on to, and if you really can do these properly, you can always squeeze out a few negatives (lowering phase of the rep) by squatting up with two legs, and dropping with one.
Hopefully this video will help. If you are going to do it, try to do it right. But get your head in the game, otherwise you may get hurt.
Talk Soon.
Give The CFL a Chance
To all you die-hard NFL fans out there, who hate the CFL, I have two things to tell you.
1- Become a football fan. It's OK to like both games, and guess what? The CFL hasn't gone away, and is not going to go away.
2- The Sunday night game, and the Monday nighter were the most boring, God awful displays of human athletic inadequacy that I have ever seen. Wow, are you really going to tell me how bad the CFL is. Gimme one huge break. Absolute garbage.
There are two great weeks of CFL playoff football left. Give it a chance. You may just like it.
And, oh yeah. There is still loads of great hockey going on. Right now, Ontario is playing Manitoba in a Womens' U18 tournament, and the CHL/Russia Subway series is also being played.
NHL? What the heck is that?
1- Become a football fan. It's OK to like both games, and guess what? The CFL hasn't gone away, and is not going to go away.
2- The Sunday night game, and the Monday nighter were the most boring, God awful displays of human athletic inadequacy that I have ever seen. Wow, are you really going to tell me how bad the CFL is. Gimme one huge break. Absolute garbage.
There are two great weeks of CFL playoff football left. Give it a chance. You may just like it.
And, oh yeah. There is still loads of great hockey going on. Right now, Ontario is playing Manitoba in a Womens' U18 tournament, and the CHL/Russia Subway series is also being played.
NHL? What the heck is that?
Monday, 12 November 2012
Single-Joint Workout
Every so often, you may want to do something really different, but run out of ideas. Here's one that I just did an hour ago.
All supersets, some completely unrelated, and only single-joint movements. It's a totally different feel when all you are doing is concentrating on these types of movements. It doesn't give you that being run over feeling right away, but already, I'm starting to feel the effects.
Here it is.
Seated calf raises superset with side laterals. 3 sets
Leg curls superset with front raises. 3 sets
Straight arm pulldowns followed immediately by triceps pushdowns followed immediately by rear laterals followed immediately by arm curls. 3 sets
Set 1, I used machine and dumbbells.
Set 2, I used bands and dumbbells.
Set 3, I used bands, bands, bands, and dumbbells.
The exercises in the sets were done immediately after each other. There was a rest time of about 2 Minutes between the sets, except about 3 Minutes for the last combination.
Of course, everything was done till failure, with lots of cheat reps concentrically and slow eccentric movements. But you can play around with all that.
Because you are just concentrating on one moving joint, you are able to truly visualize what is happening. And by keeping the first two combos completely unrelated, you will not be pre-exhausted heading into your second half of the set.
Your last 4-way combo is another story. It's all about pre-exhausting and overlapping.
Many, many,more to share with you if you would like. Try this one out, but of course it will be up to you to decide what apparatus to use.
All supersets, some completely unrelated, and only single-joint movements. It's a totally different feel when all you are doing is concentrating on these types of movements. It doesn't give you that being run over feeling right away, but already, I'm starting to feel the effects.
Here it is.
Seated calf raises superset with side laterals. 3 sets
Leg curls superset with front raises. 3 sets
Straight arm pulldowns followed immediately by triceps pushdowns followed immediately by rear laterals followed immediately by arm curls. 3 sets
Set 1, I used machine and dumbbells.
Set 2, I used bands and dumbbells.
Set 3, I used bands, bands, bands, and dumbbells.
The exercises in the sets were done immediately after each other. There was a rest time of about 2 Minutes between the sets, except about 3 Minutes for the last combination.
Of course, everything was done till failure, with lots of cheat reps concentrically and slow eccentric movements. But you can play around with all that.
Because you are just concentrating on one moving joint, you are able to truly visualize what is happening. And by keeping the first two combos completely unrelated, you will not be pre-exhausted heading into your second half of the set.
Your last 4-way combo is another story. It's all about pre-exhausting and overlapping.
Many, many,more to share with you if you would like. Try this one out, but of course it will be up to you to decide what apparatus to use.
Wednesday, 7 November 2012
Ice Packs And The 1RM
Any of you out there get muscle tightness in your neck and trap area after doing deadlifts, squats, or bench presses?
I get it so badly that I usually can't remember my name for about 4 days afterwards. My eyes feel like they are coming through my face. It's been like this for about 35 years of my life.
BUT......... not anymore.
Try putting an ice pack on the trap area, right up to the ligament attachment half way up the back of your head. Keep one on hand (another beauty about the home gym idea), and after those killer sets, apply it for 30 seconds or so. Do it until you feel frozen, and somewhat uncomfortable.
For me the big three are the worst, but the deadlift affects me more than the squat or bench press.
Even after you are done your heavy sets, apply it a few more times.
Maybe it's just me, but for me, it works. No awful feeling the next day. Give it a whirl.
Oh yeah, today I bumped my deadlift, working weight about 8%. My set 1 rep count decreased 25%, and after taking 30 seconds more rest between sets, my second set was down 40%.
This is what hard work does. The closer you get to your 1RM as a working weight, you will see your rep count fall, even if you take a longer rest. Try it out, and you will see that I'm probably right.
You hockey players out there, the next time that you brag about skating hard for 25 minutes in practice, think of me, and know that I'm laughing at you.
When you truly master the mental ability to work hard, you will understand what I am saying.
Now......do you have enough courage to work hard?
I get it so badly that I usually can't remember my name for about 4 days afterwards. My eyes feel like they are coming through my face. It's been like this for about 35 years of my life.
BUT......... not anymore.
Try putting an ice pack on the trap area, right up to the ligament attachment half way up the back of your head. Keep one on hand (another beauty about the home gym idea), and after those killer sets, apply it for 30 seconds or so. Do it until you feel frozen, and somewhat uncomfortable.
For me the big three are the worst, but the deadlift affects me more than the squat or bench press.
Even after you are done your heavy sets, apply it a few more times.
Maybe it's just me, but for me, it works. No awful feeling the next day. Give it a whirl.
Oh yeah, today I bumped my deadlift, working weight about 8%. My set 1 rep count decreased 25%, and after taking 30 seconds more rest between sets, my second set was down 40%.
This is what hard work does. The closer you get to your 1RM as a working weight, you will see your rep count fall, even if you take a longer rest. Try it out, and you will see that I'm probably right.
You hockey players out there, the next time that you brag about skating hard for 25 minutes in practice, think of me, and know that I'm laughing at you.
When you truly master the mental ability to work hard, you will understand what I am saying.
Now......do you have enough courage to work hard?
Monday, 5 November 2012
A Must Read
I have mentioned to you about a person named Arthur Jones, and how everything that I work with now has evolved from his ideas. He went against the grain, examined things logically and scientifically. Encouraged us to use our God given brains, and would always call out the likes of Arnold and the Weider boys.
I love the guy.
I actually believe that he was 100 % right in his thoughts, but always limited himself to his machines. He was, afterall, the inventor of Nautilus.
I have just taken his thoughts and really tweaked them. I do believe that although he was innovative, he was also somewhat narrow minded in his thinking.
I believe that by implementing a wide array of apparatus, and training with abstract methods (chains, bands, slider boards) as well as machines, barbells, and dumbbells, it is a far more complete situation. I train with everything. You know that by now.
Seated calf machine...has a place
Chain flyes... have a place
Deadlift... has a place.
And so on.
But the one word that makes my skin crawl is...... EXPLODE.
All of the so-called athletic movements and methods, to me, are just ways to convince athletes that they are different. I never found any performance increases that came from doing these with my athletes. The athletes who really believed in me knew I would not use them. Many I couldn't convince. I would just walk away when they would start with their hang cleans, and push presses.
Just did some reading to refresh myself.
Go to ......arthurjonesexercise.com
Then to Research and Books
Then Explosive Exercises in Sports Training
Do lots of reading
The amount of athletes, old and young, who are damaging themselves with the high risk, high velocity movements is staggering.
Read some of these thoughts from the website that I have suggested.
Here's one to think about. If Olympic Lifting produced better hockey players, then the NHL should be filled with Olympic Weightlifting medalists.
I just have to laugh when I watch the sport drink commercial showing Sidney Crosby doing his Cleans with either 35's or 45's, I can't quite tell.
C'mon Man.
I love the guy.
I actually believe that he was 100 % right in his thoughts, but always limited himself to his machines. He was, afterall, the inventor of Nautilus.
I have just taken his thoughts and really tweaked them. I do believe that although he was innovative, he was also somewhat narrow minded in his thinking.
I believe that by implementing a wide array of apparatus, and training with abstract methods (chains, bands, slider boards) as well as machines, barbells, and dumbbells, it is a far more complete situation. I train with everything. You know that by now.
Seated calf machine...has a place
Chain flyes... have a place
Deadlift... has a place.
And so on.
But the one word that makes my skin crawl is...... EXPLODE.
All of the so-called athletic movements and methods, to me, are just ways to convince athletes that they are different. I never found any performance increases that came from doing these with my athletes. The athletes who really believed in me knew I would not use them. Many I couldn't convince. I would just walk away when they would start with their hang cleans, and push presses.
Just did some reading to refresh myself.
Go to ......arthurjonesexercise.com
Then to Research and Books
Then Explosive Exercises in Sports Training
Do lots of reading
The amount of athletes, old and young, who are damaging themselves with the high risk, high velocity movements is staggering.
Read some of these thoughts from the website that I have suggested.
Here's one to think about. If Olympic Lifting produced better hockey players, then the NHL should be filled with Olympic Weightlifting medalists.
I just have to laugh when I watch the sport drink commercial showing Sidney Crosby doing his Cleans with either 35's or 45's, I can't quite tell.
C'mon Man.
Sunday, 28 October 2012
Total Body Workout 2
Go back 2 posts, and look at my total body suggestion. I am going to give you another variation of that workout. As I mentioned, if you are a golfer, ball player, thrower, or anyone else heading into your off- season, these are a great way to start. We'll develop things from here.
Also, if you are a hockey player looking at this, it will work for you in season. But (please listen), only if you have 3 or 4 days after your workout with no activity involved, to allow for recovery. The majority of in- season hockey training that I see being done, makes me want to rip out every piece of hair that I have.
Here is suggestion 2:
The format stays the same as previously outlined, but here are 3 changes to make.
Replace the Overhead Press with the Clean/Press movement. You can use either a bar or dumbbells, but make sure that the weight is heavy enough that your first set is no more than 12ish reps.
Replace the Deadlift with the Squat. All the things that I mentioned about the Deadlift, will now apply to the Squat. You will need to know your 1RM, with extreme accuracy. Once you do, you will be able to work between 60%-80% of that weight.
Replace the Squat/Squat Hold with the Stiff-Leg Deadlift. Use the same "fun" format, whereby you are using a light weight (maybe only 40% of 1RM) for 10 reps, theholding at mid-point. You can even go back to a regular Deadlift if you want.
I'm now going to let you figure it out. If you are blank right now, it's because you haven't read my other post. It's all there for you, in detail.
I will answer all your questions, if you really do need help. If you want to pay someone $60.00 an hour to pull out the machine pins for you and ask about your weekend plans during your set, don't ask me.
Anyone who knows me, will understand. Innovative workouts require knowledge, and effort on your part. Get going.
Also, if you are a hockey player looking at this, it will work for you in season. But (please listen), only if you have 3 or 4 days after your workout with no activity involved, to allow for recovery. The majority of in- season hockey training that I see being done, makes me want to rip out every piece of hair that I have.
Here is suggestion 2:
The format stays the same as previously outlined, but here are 3 changes to make.
Replace the Overhead Press with the Clean/Press movement. You can use either a bar or dumbbells, but make sure that the weight is heavy enough that your first set is no more than 12ish reps.
Replace the Deadlift with the Squat. All the things that I mentioned about the Deadlift, will now apply to the Squat. You will need to know your 1RM, with extreme accuracy. Once you do, you will be able to work between 60%-80% of that weight.
Replace the Squat/Squat Hold with the Stiff-Leg Deadlift. Use the same "fun" format, whereby you are using a light weight (maybe only 40% of 1RM) for 10 reps, theholding at mid-point. You can even go back to a regular Deadlift if you want.
I'm now going to let you figure it out. If you are blank right now, it's because you haven't read my other post. It's all there for you, in detail.
I will answer all your questions, if you really do need help. If you want to pay someone $60.00 an hour to pull out the machine pins for you and ask about your weekend plans during your set, don't ask me.
Anyone who knows me, will understand. Innovative workouts require knowledge, and effort on your part. Get going.
No More Ivor Wynne
Originally called Civic Stadium, and built in 1928 for the British Empire Games, my favourite stadium ever, is now done.
No more games at Ivor Wynne. Yes, the place was broken down. Yes, it did stink. And yes, it was all of those cosmetically horrible things that a lot of people said it was.
But I loved it. It was the place that I saw my first of many CFL games. There was nothing better than paying $5.00 to park at the Polish Hall, walking through a really cool neighbourhood, and then watching a great game. Every seat was excellent, giving you a view of Pigskin Pete, and the Box J Boys from anywhere in the stadium. The product was not always excellent though, and if you went back to the Polish Hall after the game, you knew that. $3.00 for 500 ml of imported European beer would get you every armchair athlete's idea of what the Cats had to do. It was always a fun, affordable night out.
I hope that in 2014, the new venue is good. Because anything that is new has not had a chance to build any memories or character, I will go and give things a chance......
But I'm very sad today, and will really miss the old stinky Ivor Wynne.
No more games at Ivor Wynne. Yes, the place was broken down. Yes, it did stink. And yes, it was all of those cosmetically horrible things that a lot of people said it was.
But I loved it. It was the place that I saw my first of many CFL games. There was nothing better than paying $5.00 to park at the Polish Hall, walking through a really cool neighbourhood, and then watching a great game. Every seat was excellent, giving you a view of Pigskin Pete, and the Box J Boys from anywhere in the stadium. The product was not always excellent though, and if you went back to the Polish Hall after the game, you knew that. $3.00 for 500 ml of imported European beer would get you every armchair athlete's idea of what the Cats had to do. It was always a fun, affordable night out.
I hope that in 2014, the new venue is good. Because anything that is new has not had a chance to build any memories or character, I will go and give things a chance......
But I'm very sad today, and will really miss the old stinky Ivor Wynne.
Tuesday, 23 October 2012
It's Off Season. Let's Get To It.
It's now off season for you golfers, baseballers, softballers, throwers, etc.
I have blabbed alot, and shown you alot, but not really outlined anything. Now I'm going to try to give you some tangible ideas. Most of what I will talk about, has been shown on my videos. Go back and watch them all if you need to.
Because it's early in the off season, there is no need to reach all your maximums, and tackle loads of high risk exercises right now. But I also am not the type of guy who gets caught up in the whole phase thing. I don't want you thinking that you can't do any band or chain work right away, because it's the wrong phase of your training. I do think though, that there should be a bit of a break-in period, to familiarize yourself with the gym again.
Let's key on the more basic, multi-joint movements, and stay away from alot of single-joint movements and unstable movements. The best way to get back into things, is the good old total body workout. I'm assuming now that if you are following my blog, and watching my videos, you will be working out at home with a similar set-up to what I have, or will be in a gym that will be equipped with alot of the same apparatus that I have. Here is an idea to start.
Flat Chest Press: can be bench press, dumbbell press, chain push-ups, regular push-ups, banded press, machine press, etc. This is a great one to start off with some chains. You're freshest and strongest, but it's your call. Go to failure. But make sure failure occurs in 45-75 seconds. Less than that, probably too heavy. Longer than that, probably too light.
Rest 1:30-1:45 between sets. Do 3 sets. Rest 3 minutes, then.....
Overhead Press: can be done with dumbbells, a barbell, or a band. Same procedure as above.
Rest 4 minutes, then.....
Deadlifts: this is going to be the killer. It's up to you what weight you select. You have heard me say that there is one exercise that I don't recommend going to failure on, and this is the one. I like to train with 70%-80% of my 1RM. Even 60% is fine. But you decide. I will tell you though, that if you are not courageous enough in your weight selection, you will wake up the next day feeling great, loving life, and always wanting to do your deadlifts. Do you get what I'm saying? This is just your early stage, yes, but be honest and give yourself a bite. If you are doing much more than 13 or so reps, and only going to 90%ish failure, you are too soft!!!
Rest 2:30 between sets. Do 3 sets. Rest 4 minutes, then.....
Pull-ups: I always use the chains for this one. Horizontal body positioning, not vertical. Your forearms should be coming through your face. Keep those hips up, and don't bounce. Those chains should be silent. Go back to my videos for the demos. If you don't have chains, you can do the standard cable row, or lat pulldown bar.
Rest 1:45 between sets. Do 3 sets. Rest 3 minutes, then....
Squats: can be dumbbell, barbell, bodyweight, machine, etc. BUT with this one, I change the concept. Take a weight that you can do for 10 reps, but only be at 40%-50% failure. (Just wait, it gets good). THEN go into a squat hold, at your mid point, until you cave in. Rest only 1 minute, then repeat. Repeat this sequence for 3 sets. It's light, but fun, and will get you.
Rest 3 minutes, then.....
Incline Chest Press: exactly the same format as Flat Chest Press. Careful with the chains on this one. I really wouldn't recommend them at this point in your workout. This is a very difficult movement on the chains, and you are really risking an injury. Save something for an encore. Use bodyweight with your feet up on a chair and hands on the ground.
Rest 3 minutes, then....
Leg Extension or Hack Squat: can be done on a machine, or bodyweight as I have shown you on many of my videos. Do 3 sets. You determine the rest period, or if you even want to do them at this point. It may be overkill.
Now, this can be a "nice" circuit to get "the heart going" and get "aerobic conditioning in". Because you are just getting going, I truly would save a bit for down the road, and not kill myself right away. But when I had my gym, many an OHL, NCAA, CIS, or Pro athlete would be puking, and many times couldn't finish. It's all in the weights that you select. This can get you strong and anaerobically conditioned beyond belief, when done correctly.
I had one Euopean professional hockey player that loved doing this circuit. He said it would get him going, and was a great "cardio" workout. Well of course he liked it. There isn't alot of risky movements in there, he would always just use bodyweight where he could, and his deadlifts would be with the 50 LBS. dumbbells. He was fresh as a daisy the next day. And soft as one too.
But the bulk of the guys would be scared stiff on "killer circuit day" as we called it. It was a true test of courage. The deadlift will make or break the feeling of the circuit, but that will come as you get into it more.
Take this suggestion, and see what you think. There are hundreds of others out there. I am really going to try to now develop something with you. This may be an interesting starting point for your off season. If you need more help, just ask.
Get going, and get strong.
I have blabbed alot, and shown you alot, but not really outlined anything. Now I'm going to try to give you some tangible ideas. Most of what I will talk about, has been shown on my videos. Go back and watch them all if you need to.
Because it's early in the off season, there is no need to reach all your maximums, and tackle loads of high risk exercises right now. But I also am not the type of guy who gets caught up in the whole phase thing. I don't want you thinking that you can't do any band or chain work right away, because it's the wrong phase of your training. I do think though, that there should be a bit of a break-in period, to familiarize yourself with the gym again.
Let's key on the more basic, multi-joint movements, and stay away from alot of single-joint movements and unstable movements. The best way to get back into things, is the good old total body workout. I'm assuming now that if you are following my blog, and watching my videos, you will be working out at home with a similar set-up to what I have, or will be in a gym that will be equipped with alot of the same apparatus that I have. Here is an idea to start.
Flat Chest Press: can be bench press, dumbbell press, chain push-ups, regular push-ups, banded press, machine press, etc. This is a great one to start off with some chains. You're freshest and strongest, but it's your call. Go to failure. But make sure failure occurs in 45-75 seconds. Less than that, probably too heavy. Longer than that, probably too light.
Rest 1:30-1:45 between sets. Do 3 sets. Rest 3 minutes, then.....
Overhead Press: can be done with dumbbells, a barbell, or a band. Same procedure as above.
Rest 4 minutes, then.....
Deadlifts: this is going to be the killer. It's up to you what weight you select. You have heard me say that there is one exercise that I don't recommend going to failure on, and this is the one. I like to train with 70%-80% of my 1RM. Even 60% is fine. But you decide. I will tell you though, that if you are not courageous enough in your weight selection, you will wake up the next day feeling great, loving life, and always wanting to do your deadlifts. Do you get what I'm saying? This is just your early stage, yes, but be honest and give yourself a bite. If you are doing much more than 13 or so reps, and only going to 90%ish failure, you are too soft!!!
Rest 2:30 between sets. Do 3 sets. Rest 4 minutes, then.....
Pull-ups: I always use the chains for this one. Horizontal body positioning, not vertical. Your forearms should be coming through your face. Keep those hips up, and don't bounce. Those chains should be silent. Go back to my videos for the demos. If you don't have chains, you can do the standard cable row, or lat pulldown bar.
Rest 1:45 between sets. Do 3 sets. Rest 3 minutes, then....
Squats: can be dumbbell, barbell, bodyweight, machine, etc. BUT with this one, I change the concept. Take a weight that you can do for 10 reps, but only be at 40%-50% failure. (Just wait, it gets good). THEN go into a squat hold, at your mid point, until you cave in. Rest only 1 minute, then repeat. Repeat this sequence for 3 sets. It's light, but fun, and will get you.
Rest 3 minutes, then.....
Incline Chest Press: exactly the same format as Flat Chest Press. Careful with the chains on this one. I really wouldn't recommend them at this point in your workout. This is a very difficult movement on the chains, and you are really risking an injury. Save something for an encore. Use bodyweight with your feet up on a chair and hands on the ground.
Rest 3 minutes, then....
Leg Extension or Hack Squat: can be done on a machine, or bodyweight as I have shown you on many of my videos. Do 3 sets. You determine the rest period, or if you even want to do them at this point. It may be overkill.
Now, this can be a "nice" circuit to get "the heart going" and get "aerobic conditioning in". Because you are just getting going, I truly would save a bit for down the road, and not kill myself right away. But when I had my gym, many an OHL, NCAA, CIS, or Pro athlete would be puking, and many times couldn't finish. It's all in the weights that you select. This can get you strong and anaerobically conditioned beyond belief, when done correctly.
I had one Euopean professional hockey player that loved doing this circuit. He said it would get him going, and was a great "cardio" workout. Well of course he liked it. There isn't alot of risky movements in there, he would always just use bodyweight where he could, and his deadlifts would be with the 50 LBS. dumbbells. He was fresh as a daisy the next day. And soft as one too.
But the bulk of the guys would be scared stiff on "killer circuit day" as we called it. It was a true test of courage. The deadlift will make or break the feeling of the circuit, but that will come as you get into it more.
Take this suggestion, and see what you think. There are hundreds of others out there. I am really going to try to now develop something with you. This may be an interesting starting point for your off season. If you need more help, just ask.
Get going, and get strong.
Don't Mess With Chemistry
I am going to start giving you people some nutrition tips. If you go back to some of my previous posts, you will see that I am hesitant to exhaust alot of ATP on the nutrition thing.
Why??
Because most of the time, my efforts are completely wasted.
I am going to point you in the right direction, and you can do some of your own investigating. If you truly would like to hear some of my personal feelings on these products, just ask, and I will elaborate. I will gladly share some of my own stories with you. But until I get asked, I won't bore you, or waste my time.
There was a short article in The Toronto Star today telling how deaths in the US have been linked to a certain energy drink. People, do you really think that having massive amounts of caffine, along with tons of other chemicals go into your body is good? Do you not realize that all this garbage will go through our systems? As a kid, am I the only one that felt like puking before the beginning of the 100 Metre, because I had my energy drink before the race? Don't do it!!!! Don't mess with chemistry. You should understand that as soon as your workout is done, you are eating for your next workout. Make sure that your eating well, and hydrated all the time. And don't fall for the energy drink craze.
Now on the positive. Have you ever tried Oil Of Oregano? A tiny 10ml bottle will cost about $25.00 ish dollars, but will last a very long time. Huge healing properties in it. Young kids can use it, as well as everyone else. I take a couple of drops orally under my tongue, or you can rub it on your skin. A good one is on the arches of your feet at night. It is harsh, and I don't take it all the time. When I feel something coming on is when I do. The flu season is now upon us. Check this product out.
The other supplement I swear by is Seabuckthorn Oil. The benefits are too lengthy to mention, and my stories are too long to tell. It works in so many different and complete ways. There is fruit oil, seed oil, and tea. Of the 194 known nutrients, the combination of these three products will give you 192 nutrients.
Do your research on these two products, and I think that you might be amazed. But, like any program, it has to be consistently followed to see the benefits.
And if you think that I am going to start singing praises about the new weight gain formulas out there, or the products that advertise the addition of pounds and pounds of rock solid muscle, you couldn't be more wrong.
Be smart. If you want details, just ask.
Why??
Because most of the time, my efforts are completely wasted.
I am going to point you in the right direction, and you can do some of your own investigating. If you truly would like to hear some of my personal feelings on these products, just ask, and I will elaborate. I will gladly share some of my own stories with you. But until I get asked, I won't bore you, or waste my time.
There was a short article in The Toronto Star today telling how deaths in the US have been linked to a certain energy drink. People, do you really think that having massive amounts of caffine, along with tons of other chemicals go into your body is good? Do you not realize that all this garbage will go through our systems? As a kid, am I the only one that felt like puking before the beginning of the 100 Metre, because I had my energy drink before the race? Don't do it!!!! Don't mess with chemistry. You should understand that as soon as your workout is done, you are eating for your next workout. Make sure that your eating well, and hydrated all the time. And don't fall for the energy drink craze.
Now on the positive. Have you ever tried Oil Of Oregano? A tiny 10ml bottle will cost about $25.00 ish dollars, but will last a very long time. Huge healing properties in it. Young kids can use it, as well as everyone else. I take a couple of drops orally under my tongue, or you can rub it on your skin. A good one is on the arches of your feet at night. It is harsh, and I don't take it all the time. When I feel something coming on is when I do. The flu season is now upon us. Check this product out.
The other supplement I swear by is Seabuckthorn Oil. The benefits are too lengthy to mention, and my stories are too long to tell. It works in so many different and complete ways. There is fruit oil, seed oil, and tea. Of the 194 known nutrients, the combination of these three products will give you 192 nutrients.
Do your research on these two products, and I think that you might be amazed. But, like any program, it has to be consistently followed to see the benefits.
And if you think that I am going to start singing praises about the new weight gain formulas out there, or the products that advertise the addition of pounds and pounds of rock solid muscle, you couldn't be more wrong.
Be smart. If you want details, just ask.
Sunday, 21 October 2012
It's All In The Positioning
So many different feels, and so many different muscles can be recruited by changing hand or grip positioning on the same exercise.
For years, we have been told that narrow-grip bench press works triceps more, and wide-grip bench press works chest more. Well of course it does. Look at it from a scientific point. When the elbow bends, it is performing flexion/extension of the arm. The main mover is the triceps muscle. When you are in tight with your grip, you are getting greater elbow flexion/extension in relationship to shoulder movement. So of course there is more triceps involved with narrow-grip bench press. Conversely, when your grip is super wide, there is more shoulder movement/chest stretch in relation to arm flexion/extension. So there is more pectoralis muscle involved then. Also, by being wide on the bar, chains, bands, or regular push-ups, you are creating alot more instability, and therefore the rhomboids, mid-traps, and rotator cuff muscles must activate, especially on the lowering, or eccentric part of the movement. (When I stay with a wide grip on the chains, the next morning my whole back is coming through my face, because of all the stabilizing.)
The thing is, there is no magic here, only some knowledge needed. The muscle magazines that you people read will make it sound like this concept was created by some teenage bodybuilding sensation in the 70's.
No. This was created millions of years ago. Watch my video to get some ideas on how to vary your grip, and hand positioning. Hopefully this will help.
Lots more coming.
For years, we have been told that narrow-grip bench press works triceps more, and wide-grip bench press works chest more. Well of course it does. Look at it from a scientific point. When the elbow bends, it is performing flexion/extension of the arm. The main mover is the triceps muscle. When you are in tight with your grip, you are getting greater elbow flexion/extension in relationship to shoulder movement. So of course there is more triceps involved with narrow-grip bench press. Conversely, when your grip is super wide, there is more shoulder movement/chest stretch in relation to arm flexion/extension. So there is more pectoralis muscle involved then. Also, by being wide on the bar, chains, bands, or regular push-ups, you are creating alot more instability, and therefore the rhomboids, mid-traps, and rotator cuff muscles must activate, especially on the lowering, or eccentric part of the movement. (When I stay with a wide grip on the chains, the next morning my whole back is coming through my face, because of all the stabilizing.)
The thing is, there is no magic here, only some knowledge needed. The muscle magazines that you people read will make it sound like this concept was created by some teenage bodybuilding sensation in the 70's.
No. This was created millions of years ago. Watch my video to get some ideas on how to vary your grip, and hand positioning. Hopefully this will help.
Lots more coming.
Friday, 19 October 2012
Engraved On A Nation
Wow. I planned on watching the whole Cards/Giants game last night, but then turned to TSN. I have been very entertained with the features on the CFL as of late. The Engraved On A Nation segments have been really informative, and I think will open a lot of people's eyes to the CFL.
I ended up watching the whole feature on Anthony Calvillo. His personal struggles had me tearing up for most of it. To see someone overcome all these possible setbacks is incredible.
I have always said that AC is boring, but gets the job done, so I have respected that. Now I respect him even more.
Even being a major Roughie fan, I almost want to see him win a couple more Grey Cups. Maybe the famous "too many men" penalty in 2010 had a special meaning. Maybe, even though it is a team game, the somewhat controversial ending happened for one person, who truly deserves a break in life.
Hopefully AC can hang around the game when he's retired, and become as much of an ambassador as Pinball has.
Keep going Anthony. You are an inspiration.
I ended up watching the whole feature on Anthony Calvillo. His personal struggles had me tearing up for most of it. To see someone overcome all these possible setbacks is incredible.
I have always said that AC is boring, but gets the job done, so I have respected that. Now I respect him even more.
Even being a major Roughie fan, I almost want to see him win a couple more Grey Cups. Maybe the famous "too many men" penalty in 2010 had a special meaning. Maybe, even though it is a team game, the somewhat controversial ending happened for one person, who truly deserves a break in life.
Hopefully AC can hang around the game when he's retired, and become as much of an ambassador as Pinball has.
Keep going Anthony. You are an inspiration.
Thursday, 18 October 2012
No Grip? No Problem
Just thought that I would share this quick one. Do you need straps because your grip won't hold, and you find that chalk doesn't work?
Try going to a sporting goods store and buying a bag of rock rosin, that baseball players use. Not the fine pitchers rosin. That is really not great. One bag of rock rosin will last you possibly years, and will cost probably under $20.00. All you have to do is pat it once or twice, gently. You will be amazed at the difference.
When I had my gym, there was always a bag available for members to use. It's sticky, messy, and stinks. You will have to wash your hands many times afterwards.
But it works. You will want to keep it in a couple of small plastic bags, so the powder doesn't fall out. Because most gym owners will have no idea what it is, trust me, you will probably never get asked to put it away. If you are at a gym like I had, you may even find an owner like myself who would encourage the use of it.
A little extra cleaning was a small price for me to pay, as I watched guys deadlift up to nearly 700 pounds, without sissy straps.
Try it. It really works.
Try going to a sporting goods store and buying a bag of rock rosin, that baseball players use. Not the fine pitchers rosin. That is really not great. One bag of rock rosin will last you possibly years, and will cost probably under $20.00. All you have to do is pat it once or twice, gently. You will be amazed at the difference.
When I had my gym, there was always a bag available for members to use. It's sticky, messy, and stinks. You will have to wash your hands many times afterwards.
But it works. You will want to keep it in a couple of small plastic bags, so the powder doesn't fall out. Because most gym owners will have no idea what it is, trust me, you will probably never get asked to put it away. If you are at a gym like I had, you may even find an owner like myself who would encourage the use of it.
A little extra cleaning was a small price for me to pay, as I watched guys deadlift up to nearly 700 pounds, without sissy straps.
Try it. It really works.
Monday, 15 October 2012
Deals On Equipment. I Know Where
Just had a great visit with people who I dealt with years ago. I have bought equipment from this company, and was treated fairly all the time.
I wanted to make sure that they had all the equipment that I see as necessary, and am always talking to you about.
They do, and then some.
For those of you who are anywhere close to Mississauga, Ontario, I would suggest dropping by or phoning. Alot of you have been talking about starting things up in your house. I am always saying how inexpensive and easy it is.
Today I saw fixed dumbells that are usually $2.00/LB or thereabouts, for $.50/LB.
Yes. Really.
Today I saw brand new power cages for $400.00 ish, and was told by an employee that used cages are alot cheaper.
Yes. Really.
They have bands all the way from light to brutally heavy. Plus loads of used machines if you like. The prices are massively discounted from new.
You have already bought your chains and found your free slider boards right?
So now go and see these people and get your gym going.
You will enjoy your visit or call.
Here are the details.
Dotmar Fitness Equipment
3035 Wharton Way
Mississauga, Ontario
Tel. 905-272-3663
Fax 905-9495609
email info@dotmarfitness.com
Jamie Crane is one of the owners. Mention you saw this on my blog.
Talk Soon.
I wanted to make sure that they had all the equipment that I see as necessary, and am always talking to you about.
They do, and then some.
For those of you who are anywhere close to Mississauga, Ontario, I would suggest dropping by or phoning. Alot of you have been talking about starting things up in your house. I am always saying how inexpensive and easy it is.
Today I saw fixed dumbells that are usually $2.00/LB or thereabouts, for $.50/LB.
Yes. Really.
Today I saw brand new power cages for $400.00 ish, and was told by an employee that used cages are alot cheaper.
Yes. Really.
They have bands all the way from light to brutally heavy. Plus loads of used machines if you like. The prices are massively discounted from new.
You have already bought your chains and found your free slider boards right?
So now go and see these people and get your gym going.
You will enjoy your visit or call.
Here are the details.
Dotmar Fitness Equipment
3035 Wharton Way
Mississauga, Ontario
Tel. 905-272-3663
Fax 905-9495609
email info@dotmarfitness.com
Jamie Crane is one of the owners. Mention you saw this on my blog.
Talk Soon.
Saturday, 13 October 2012
Outdoor Park Workout Suggestion
Fall is a beautiful time of year to get spend some time at the park. Walking, observing the leaves, and beating yourself up with an intense workout.
But this has to be structured, and must be performed until failure if you want it to work. Watch my video to get a detailed idea of some exercise options.
But my approach will be different. It's more than just bouncing around a field with a smile on your face. It's about understanding what you have to do, and working to failure.
Here is an idea.
2 X 100 metre (or yard) windsprints. Do your 100 as fast as possible, then walk back somewhat quickly. Your rest period should be about the 1:30 range. Don't go much longer than that. Repeat for your second sprint.
Take a 2:30 break.
2 X 200 metre (or yard) windsprints. As above, do your first 200 metres as fast as possible, then walk back to the start line. If you are working hard, you will be gasping for air. Give yourself a bit longer between 200's. Maybe 1:45-2:00. But no longer. Do your second sprint.
Take a 2:30 break.
Now, like my living room workout video, we will keep going with lower body. Because you will be half gassed aleady, bodyweight squats may work. But you may need one foot squats, jump squats, split squats, or assisted one foot squats as an increased difficulty factor. Watch the video to get some options shown to you. But the key here is, to select a difficulty factor that will get you to muscular failure in about 45-75 seconds. Work hard. This is not supposed to be something that you enjoy, and smile through. It's supposed to work!!!!
Do three sets, resting 1:30 between sets.
Take a 2:30 break.
Next will be the core segment. Dead bugs, crunches, bicycles, planks, or whatever the exercise. It must get you to failure in that same 45-75 second range. As above, do 3 sets, and rest about 1:30 between sets.
Take a 2:30 break.
Last segment will be the push segment. Bodyweight push-ups or a variation of them. Watch the video for some quick ideas and demos. But get to failure. As the last two segments, repeat the same structure. Because this is the only upper body on there, you may want to do 4 sets to make you feel more accomplished. Me, I'm done after 2 or 3.
You should be exhausted, in a fast-intermediate muscle fibre way. This is supposed to be a hard core, muscle building adventure.
If you want to be like everyone else, go with a group, chat, smile, laugh, have a 120 minute session, pay someone to be your group leader, then go for beer and pizza afterwards and talk about your tough workout.
But if you want something that works, but most people are scared to do, try this routine out.
By the way, there are many other exercises in a park that can get you to failure. I know that I left out lots of other variations, including bands. This is only a suggestion. Try this one, and really stick to the suggested break times.
See what happens. Let me know, and give me more suggestions. Always willing to learn.
Have a nice day in the park.
But this has to be structured, and must be performed until failure if you want it to work. Watch my video to get a detailed idea of some exercise options.
But my approach will be different. It's more than just bouncing around a field with a smile on your face. It's about understanding what you have to do, and working to failure.
Here is an idea.
2 X 100 metre (or yard) windsprints. Do your 100 as fast as possible, then walk back somewhat quickly. Your rest period should be about the 1:30 range. Don't go much longer than that. Repeat for your second sprint.
Take a 2:30 break.
2 X 200 metre (or yard) windsprints. As above, do your first 200 metres as fast as possible, then walk back to the start line. If you are working hard, you will be gasping for air. Give yourself a bit longer between 200's. Maybe 1:45-2:00. But no longer. Do your second sprint.
Take a 2:30 break.
Now, like my living room workout video, we will keep going with lower body. Because you will be half gassed aleady, bodyweight squats may work. But you may need one foot squats, jump squats, split squats, or assisted one foot squats as an increased difficulty factor. Watch the video to get some options shown to you. But the key here is, to select a difficulty factor that will get you to muscular failure in about 45-75 seconds. Work hard. This is not supposed to be something that you enjoy, and smile through. It's supposed to work!!!!
Do three sets, resting 1:30 between sets.
Take a 2:30 break.
Next will be the core segment. Dead bugs, crunches, bicycles, planks, or whatever the exercise. It must get you to failure in that same 45-75 second range. As above, do 3 sets, and rest about 1:30 between sets.
Take a 2:30 break.
Last segment will be the push segment. Bodyweight push-ups or a variation of them. Watch the video for some quick ideas and demos. But get to failure. As the last two segments, repeat the same structure. Because this is the only upper body on there, you may want to do 4 sets to make you feel more accomplished. Me, I'm done after 2 or 3.
You should be exhausted, in a fast-intermediate muscle fibre way. This is supposed to be a hard core, muscle building adventure.
If you want to be like everyone else, go with a group, chat, smile, laugh, have a 120 minute session, pay someone to be your group leader, then go for beer and pizza afterwards and talk about your tough workout.
But if you want something that works, but most people are scared to do, try this routine out.
By the way, there are many other exercises in a park that can get you to failure. I know that I left out lots of other variations, including bands. This is only a suggestion. Try this one, and really stick to the suggested break times.
See what happens. Let me know, and give me more suggestions. Always willing to learn.
Have a nice day in the park.
Monday, 1 October 2012
Two Squat Movements. Education is Critical
When I was just getting started, I used to repeat everything that I read from all my muscle magazine publications. It sounded good, and being that Arnold and all the other great brains said it was true, well, it had to be, right?
Wide grip bench press is more for chest, hack squats build better quads, regular squats thicken your butt more than anything, t-bar rows add back thickness. The list goes on.
As a 14 year-old kid, I appeared to be brilliant. One important thing was missing. A true understanding of how muscles really work. At this young age, I didn't know why these statements were true. Understanding your body, and how it moves, will help you immensely.
My next 5 or 6 videos are going to give you an education on why certain exercises affect different areas on our bodies, and how just slightly changing angles will really produce a completely different exercise.
The first one will be the squat. When watching the video, really try to understand the difference between the movements. They really are somewhat the same, but oh so different. If you are training at a gym, you will probably have access to a hack machine. That's great. If at home, all you have to do is get those heels up, and really try to get those knees out front of your toes. Exactly what you do not want to do on your regular squats, where you are sliding your butt back, giving you alot more hip extension. This situation is much like the two different deadlift movements that I showed on one of my earlier videos. With the "hack squat", by locking the hips and extending your knees way out, you really are creating a single joint movement, focusing directly on the quads. So much so, that your quads will be screaming like they do after a set of leg extensions.
Watch the video carefully. A great superset combo is to do a set of these "hack squats", and then quickly move into a regular squat. Believe it or not, if you can trash yourself with the first stage, you can just use bodyweight on the regular squats. If you transition quickly, you will see what I mean. Or set up a bar for the second half. At any rate, find your way. You can always look back to my leg superset video, or my other earlier lower body videos to see. I believe that I show the superset in detail.
Any questions or comments, please fire away.
Lots more coming. Think, think, think
Wide grip bench press is more for chest, hack squats build better quads, regular squats thicken your butt more than anything, t-bar rows add back thickness. The list goes on.
As a 14 year-old kid, I appeared to be brilliant. One important thing was missing. A true understanding of how muscles really work. At this young age, I didn't know why these statements were true. Understanding your body, and how it moves, will help you immensely.
My next 5 or 6 videos are going to give you an education on why certain exercises affect different areas on our bodies, and how just slightly changing angles will really produce a completely different exercise.
The first one will be the squat. When watching the video, really try to understand the difference between the movements. They really are somewhat the same, but oh so different. If you are training at a gym, you will probably have access to a hack machine. That's great. If at home, all you have to do is get those heels up, and really try to get those knees out front of your toes. Exactly what you do not want to do on your regular squats, where you are sliding your butt back, giving you alot more hip extension. This situation is much like the two different deadlift movements that I showed on one of my earlier videos. With the "hack squat", by locking the hips and extending your knees way out, you really are creating a single joint movement, focusing directly on the quads. So much so, that your quads will be screaming like they do after a set of leg extensions.
Watch the video carefully. A great superset combo is to do a set of these "hack squats", and then quickly move into a regular squat. Believe it or not, if you can trash yourself with the first stage, you can just use bodyweight on the regular squats. If you transition quickly, you will see what I mean. Or set up a bar for the second half. At any rate, find your way. You can always look back to my leg superset video, or my other earlier lower body videos to see. I believe that I show the superset in detail.
Any questions or comments, please fire away.
Lots more coming. Think, think, think
Sunday, 23 September 2012
Band Applications With The Rack
This video is the last segment of applications of your power cage, or rack. I didn't have time to go through every possible banded application. There are just too many. Take an hour or so to go through my previous videos, and you will see lots more. There are so many more that I can help you with, if you want to reach me.
But first you need a cage. Or as one of my followers has found out, an unfinished basement with nice steel beams and two steel poles will work also. Oh yes, the support of your parents and a buddy or two also helps.
Save the thousands of dollars that you would spend on a nice shiny treadmill. Find a used rack, some chains, some bands, some dumbells, a bar, and about 200-500 pounds of used weight. (Depending on your stength levels).
Watch the video to hopefully get some ideas.
There will be lots more activity on my blog soon.
Any questions or comments, fire away. Hopefully I can help.
Keep thinking. Talk soon.
But first you need a cage. Or as one of my followers has found out, an unfinished basement with nice steel beams and two steel poles will work also. Oh yes, the support of your parents and a buddy or two also helps.
Save the thousands of dollars that you would spend on a nice shiny treadmill. Find a used rack, some chains, some bands, some dumbells, a bar, and about 200-500 pounds of used weight. (Depending on your stength levels).
Watch the video to hopefully get some ideas.
There will be lots more activity on my blog soon.
Any questions or comments, fire away. Hopefully I can help.
Keep thinking. Talk soon.
It's That Easy......And Cheap!!!!!!!
I am forever talking about how easy it is to get started in your own home. Yesterday was the best example of this. Watch the quick video to see what I mean. Everything that I said and showed you is true. It was the easiest piece of equipment that I have ever had to pick up. And the cheapest!!!!
This free piece of scrap plastic will allow any youngster to have his own movable slider board. The strength increases will be huge, leading to performance increases also.
Watch the video. It really can be that easy.
This free piece of scrap plastic will allow any youngster to have his own movable slider board. The strength increases will be huge, leading to performance increases also.
Watch the video. It really can be that easy.
Sunday, 16 September 2012
Realize the Difference
While attending our local fall fair this weekend, I saw something that I just have to tie into my blog.
The horse pull was the first event that we watched. The horse teams kept pulling the sled time after time, with the weights increasing time after time. Each increase brought a new challenge, with their pulls decreasing in distance. Once it got to a certain point, you could almost feel the horses say no. We just can't. At that point, the owner would pull out of the contest.
The dog show was the second scenario. When competing in the high jump, it was the same result as the horse pull. The bar got raised 4 inches or so every time. Every time, the approaches got more tense, as the jumps got more difficult. When the dogs knew they couldn't do it, they would run up to the bar, and either stop or go around the apparatus.
Either pulling out, stopping on their approaches, or running around their apparatus, I thought I was watching the Olympic weightlifting or high jump.
My point is, as I have said before, unfortunately we can't do anything we want. It's great to have this beautiful idea of being able to do anything you want in life, but as was demonstrated by these animals, they couldn't do just anything they wanted either.
A 1000 pound bench press won't be possible. Nor is a 3000 pound squat or deadlift. I know I'm being ridiculous, but trying to prove a point. If we could do anything in life, like some would say we can, these numbers should be attainable, right?
But don't misunderstand my comments. I am not being negative. Have I ever said not to push your limits? Have I ever said to stand still with no progression?
No and No.
So do you hockey players, golfers, and other athletes get it?
Push the limits. Concentrate and stay focused. If you want to thread that outlet pass through 1 pair of defender's skates, go for it. If you want to lock up and wrestle on the ice with the guy who has just snowed your goalie, go for it. If you want to try to extend your 9 iron approach shot 20 yards, go for it. There are hundreds of other scenarios that I could bore you with.
But understand the other part of it. Don't try to thread that pass on a backhand across the ice in your own zone, through 3 pairs of defenders' skates. Don't aggressively challenge the largest, 20 year-old goon in the OHL, especially if fighting is not your skill, and you are surrendering 50 pounds or more. If you think that you will get 250 yards out of you 9 iron, you're probably wrong. It won't happen.
The horse pull was the first event that we watched. The horse teams kept pulling the sled time after time, with the weights increasing time after time. Each increase brought a new challenge, with their pulls decreasing in distance. Once it got to a certain point, you could almost feel the horses say no. We just can't. At that point, the owner would pull out of the contest.
The dog show was the second scenario. When competing in the high jump, it was the same result as the horse pull. The bar got raised 4 inches or so every time. Every time, the approaches got more tense, as the jumps got more difficult. When the dogs knew they couldn't do it, they would run up to the bar, and either stop or go around the apparatus.
Either pulling out, stopping on their approaches, or running around their apparatus, I thought I was watching the Olympic weightlifting or high jump.
My point is, as I have said before, unfortunately we can't do anything we want. It's great to have this beautiful idea of being able to do anything you want in life, but as was demonstrated by these animals, they couldn't do just anything they wanted either.
A 1000 pound bench press won't be possible. Nor is a 3000 pound squat or deadlift. I know I'm being ridiculous, but trying to prove a point. If we could do anything in life, like some would say we can, these numbers should be attainable, right?
But don't misunderstand my comments. I am not being negative. Have I ever said not to push your limits? Have I ever said to stand still with no progression?
No and No.
So do you hockey players, golfers, and other athletes get it?
Push the limits. Concentrate and stay focused. If you want to thread that outlet pass through 1 pair of defender's skates, go for it. If you want to lock up and wrestle on the ice with the guy who has just snowed your goalie, go for it. If you want to try to extend your 9 iron approach shot 20 yards, go for it. There are hundreds of other scenarios that I could bore you with.
But understand the other part of it. Don't try to thread that pass on a backhand across the ice in your own zone, through 3 pairs of defenders' skates. Don't aggressively challenge the largest, 20 year-old goon in the OHL, especially if fighting is not your skill, and you are surrendering 50 pounds or more. If you think that you will get 250 yards out of you 9 iron, you're probably wrong. It won't happen.
Walk the line, push the limits, and understand the difference.
Wednesday, 5 September 2012
Only good can come from getting strong
Now that the summer is coming to an end, I have been speaking to a few different people about their fall/winter training. I would just like to re-state my trainig philosophy. As an athlete, firefighter, police officer, or 75 year-old gardener, you need to get strong.
But there are many ways to get strong. As long as resistance is there, allowing you to reach muscular failure in that 45-70 second range, your muscles don't care which apparatus you use.
But I also believe that a wide array of apparatus, tempos, and angles will reduce bordom, and keep the muscles guessing.
Do I advocate weight training?
Do I advocate bodyweight training?
Do I advocate chains, bands, slider boards, bosus, medicine balls etc.?
YES. YES. YES.
Everything has to come together. For those of you who are new to my blog, I urge you to go back to my beginning posts and read them. Please also look at all my videos. I am not screaming at you with tight workout clothes on, and rap music playing. I will try to educate you, and hopefully you will really see what I am all about.
For those who are following me, I do apologize for the lack of material over the summer. I will get back on track, just in time for you summer athletes to get going on your fall/winter programs. The videos will also start again. Thanks for your patience.
Mike
But there are many ways to get strong. As long as resistance is there, allowing you to reach muscular failure in that 45-70 second range, your muscles don't care which apparatus you use.
But I also believe that a wide array of apparatus, tempos, and angles will reduce bordom, and keep the muscles guessing.
Do I advocate weight training?
Do I advocate bodyweight training?
Do I advocate chains, bands, slider boards, bosus, medicine balls etc.?
YES. YES. YES.
Everything has to come together. For those of you who are new to my blog, I urge you to go back to my beginning posts and read them. Please also look at all my videos. I am not screaming at you with tight workout clothes on, and rap music playing. I will try to educate you, and hopefully you will really see what I am all about.
For those who are following me, I do apologize for the lack of material over the summer. I will get back on track, just in time for you summer athletes to get going on your fall/winter programs. The videos will also start again. Thanks for your patience.
Mike
Saturday, 11 August 2012
Olympic Bronze
There is only one thing more frustrating than seeing our athletes get emotionally crushed after years of training, and then trying their hardest. It's that MEATHEAD farhand lalgi (yes, I spelled it incorrectly out of disrespect.) asking the questions 30 seconds after it happens. What a brilliant television reporter he is eh?
"How does it feel to have the bronze medal snatched from you"? ( Or something to that effect.)
Is this guy for real?
And it hasn't just been with our 4X100 Mens Team either. There have been many other times that he has done this.
I have immensly enjoyed seeing our guys and gals compete. I am proud of all of you, and wish you all well, wherever life takes you.
I truly feel awful about the line of questioning that you have had to put up with.
Don't ever feel that you have to apologize about letting us down as Canadians. However, because you do, my daughter will grow up truly understanding what Olympic sports are, the effort that goes into it, and the character that you all have.
Thank you all, for a great two weeks.
"How does it feel to have the bronze medal snatched from you"? ( Or something to that effect.)
Is this guy for real?
And it hasn't just been with our 4X100 Mens Team either. There have been many other times that he has done this.
I have immensly enjoyed seeing our guys and gals compete. I am proud of all of you, and wish you all well, wherever life takes you.
I truly feel awful about the line of questioning that you have had to put up with.
Don't ever feel that you have to apologize about letting us down as Canadians. However, because you do, my daughter will grow up truly understanding what Olympic sports are, the effort that goes into it, and the character that you all have.
Thank you all, for a great two weeks.
Tuesday, 31 July 2012
Ripped, strong, and really cool.
Well, here we go. As I always say to people when talking about quality muscle and stength, look no further than to a huge world event every 4 years. Yes, the Olympics. Everyone admires all the athletes, but it's the gymnasts that probably draw the most attention. Unbelievably shredded and brutally strong. Look at the guys on the rings. Is that really not what you are striving for? Don't lie. Of course it is. This is not me talking now, the proof should be in the visual.
Get some chains. Get some chains. Get some chains.
Get some bands. Get some bands.
That why when "bodybuilders" used to come to my gym, I would end up quietly laughing when they left, and would never return. Because they would see chains hanging all over, along with buckets of bands, and slider boards, and not rows and rows of redundant machines, they would say that I couldn't satisfy their bodybuilding needs.
Don't be as brain dead as these guys.
Don't ever shy away from weights, remembering that everything has to come together. However.......you know what I am going to say, so I won't even say it again.
Keep thinking.
Good work.
Get some chains. Get some chains. Get some chains.
Get some bands. Get some bands.
That why when "bodybuilders" used to come to my gym, I would end up quietly laughing when they left, and would never return. Because they would see chains hanging all over, along with buckets of bands, and slider boards, and not rows and rows of redundant machines, they would say that I couldn't satisfy their bodybuilding needs.
Don't be as brain dead as these guys.
Don't ever shy away from weights, remembering that everything has to come together. However.......you know what I am going to say, so I won't even say it again.
Keep thinking.
Good work.
Monday, 23 July 2012
Realistic Goals
Saw an old friend yesterday with his young Son. This is a man who I have always respected, and usually takes my thoughts right out of my head. He told me that he had signed BF up for lacrosse, and what a mistake it was. BF hated it, and didn't want to play. My buddies statement to me was, "Hey, don't blame the boy, it was me who signed him up. It was my fault".
Hugely realistic statement made by a hugely realistic Dad. Good job TF.
Point is, know where you are going here with your expectations. Parents, your Sons and Daughters will be heading off to CIS, OHL, NCAA, or a local competitive camp very soon now. Summer is now truly in it's final stage.
I'm hoping that all you athletes in your off season, have trained hard. I'm hoping that you have not disguised hard work with workload, as most athletes do. I'm hoping that you are physically and mentally ready. I'm also hoping you are scared stiff. Yes. Because that means you care.
But, I am also hoping that athletes, and more importantly, athletes parents, are realistic with their projections.
If you have been drafted to an OHL team in the 10th round, congratulations. You are better than I ever was, or probably 95% of males your age. I truly mean what I just said.
However, when that first pass doesn't connect, and you blow a defensive zone coverage, you're done. Yes I know, it's not fair. But it is what it is.
When you show up to a Western Mustangs Football camp as a kid who has been recruited, but played for a small town fotball program, you have one chance to impress. One wrong route, one dropped ball, and you're done. The kid that comes from the city, who knows the coach is in.
These two situations happen all the time, and is so discouraging to the athlete because He/She may be deserving of a chance, but it never happens.
Then of course, there are the kids going from a Midget situation up to Jr. A, B, or C. Unfortunately what happens here, is that unrealistic goals are set. So many kids are just not good enough.
As an athlete, I always say to my guys/girls to examine the field. If you truly believe that you are 70% as good as the best person out there, then brutally intelligent, hard work can make up the rest. But if you're not good enough, hard work, unfortunately cannot make up the difference.
I hope that since April, your 40 time and 20 yard shuttle are down. I also hope that since April, your 1RM Squat, Deadlift, and Bench have improved along with your anaerobic recovery time. ( I'm talking to all athletes going into their seasons in August and September )
However, athletetes, don't set yourself up for dissapointment. And parents, don't put your child in a bad position. Try your hardest, and after that, who the heck cares.
Anyone out there going to camps of some sort, let me know. It's an exciting time of year.
Hugely realistic statement made by a hugely realistic Dad. Good job TF.
Point is, know where you are going here with your expectations. Parents, your Sons and Daughters will be heading off to CIS, OHL, NCAA, or a local competitive camp very soon now. Summer is now truly in it's final stage.
I'm hoping that all you athletes in your off season, have trained hard. I'm hoping that you have not disguised hard work with workload, as most athletes do. I'm hoping that you are physically and mentally ready. I'm also hoping you are scared stiff. Yes. Because that means you care.
But, I am also hoping that athletes, and more importantly, athletes parents, are realistic with their projections.
If you have been drafted to an OHL team in the 10th round, congratulations. You are better than I ever was, or probably 95% of males your age. I truly mean what I just said.
However, when that first pass doesn't connect, and you blow a defensive zone coverage, you're done. Yes I know, it's not fair. But it is what it is.
When you show up to a Western Mustangs Football camp as a kid who has been recruited, but played for a small town fotball program, you have one chance to impress. One wrong route, one dropped ball, and you're done. The kid that comes from the city, who knows the coach is in.
These two situations happen all the time, and is so discouraging to the athlete because He/She may be deserving of a chance, but it never happens.
Then of course, there are the kids going from a Midget situation up to Jr. A, B, or C. Unfortunately what happens here, is that unrealistic goals are set. So many kids are just not good enough.
As an athlete, I always say to my guys/girls to examine the field. If you truly believe that you are 70% as good as the best person out there, then brutally intelligent, hard work can make up the rest. But if you're not good enough, hard work, unfortunately cannot make up the difference.
I hope that since April, your 40 time and 20 yard shuttle are down. I also hope that since April, your 1RM Squat, Deadlift, and Bench have improved along with your anaerobic recovery time. ( I'm talking to all athletes going into their seasons in August and September )
However, athletetes, don't set yourself up for dissapointment. And parents, don't put your child in a bad position. Try your hardest, and after that, who the heck cares.
Anyone out there going to camps of some sort, let me know. It's an exciting time of year.
Sunday, 8 July 2012
More About Using the Power Cage
Two new videos have been loaded to expand on the ideas of how to use a power cage. These two focus on exercises using the chains within the cage.
You can view Chains 1 here and Chains 2 here. Let me know what you think and if there are any specific exercises you want to know how to do with chains inside a power cage.
Next up: Using bands in the power cage. Stay tuned!
You can view Chains 1 here and Chains 2 here. Let me know what you think and if there are any specific exercises you want to know how to do with chains inside a power cage.
Next up: Using bands in the power cage. Stay tuned!
Sunday, 24 June 2012
A power cage video tour
Finally, I have been getting some serious questions about a power cage. You may hear them called racks or lifting cages also. At any rate, they are the most important and economical piece of equipment that you can own. If I told you that I can show you about 100 different exercises that you can perform using this piece, you may not believe me.
Why?
Because when you see them in your local gym, they have not been innovatively adapted. Watch this first video to give you an idea of lots of mainstream (and maybe some not so mainstream) ideas.
I have at least another two more videos coming, that hopefully will convince you. Parents, if you're worried about safety because your daughter or son lifts alone, you must watch the video, and the others to come.
Why?
Because when you see them in your local gym, they have not been innovatively adapted. Watch this first video to give you an idea of lots of mainstream (and maybe some not so mainstream) ideas.
I have at least another two more videos coming, that hopefully will convince you. Parents, if you're worried about safety because your daughter or son lifts alone, you must watch the video, and the others to come.
Monday, 18 June 2012
Do something scary
I saw an interesting, and motivational statement on a co-worker's water bottle the other day that really got me thinking. I immediately applied it to myself, my family, and of course, my workouts. I sort of always did, but I probably needeed a refresher.
"Do one thing every day that scares you." That's what it said.
I thought that this was even appropriate for my workplace. I now make a real effort to try to do things that I know kind of make me feel uneasy. I'm trying to tackle more challenges outside of my workouts, and reminding myself of this statement helps.
Now, back to physical things. I was somewhat scared to run my 400 metres yesterday. I hadn't done it for probably 35 years, with an actual timing. But like I say to everyone, be innovative. Try new things, and tie them in to your total plan. My family was timing me, and I didn't want to appear soft. Half of me could have given in, but no way.
My point is, think about that statement. Are you scared to try to clear the pond on that approach shot? Are you rationalizing your fear of failure by thinking that the safe way around the pond is better? The answer is probably yes for both. That's OK, we all get uneasy. But why not go for it the odd time.
Are you scared to carry the puck down the ice, go wide, and drive the net? Are you thinking that if you get stripped of the puck, it could result in an odd man rush the other way? Are you worried about your plus/minus? I would say that the answer is yes to all three.
I'll never forget the look on my daughter's face when she finally really pushed and glided. "Daddy, I did it". Now she can skate. She was frustrated and scared to fail for a while. That's understandable. Was I angry? Of course not. I was just waiting for her to do that one thing that scared her. Once she did it, the pressure rolled off her back.
I'm now waiting for one of my students to really face his challenge. He is so talented, strong, and a great young man. Once he realizes what he can do, it will become a regular thing.
Everyone out there, try to face things that scare you a bit everyday. Don't let anyone tell you how to do it or how you should feel. This is about you. Get strong, get conditioned, get brave, and go for it.
Good Luck.
"Do one thing every day that scares you." That's what it said.
I thought that this was even appropriate for my workplace. I now make a real effort to try to do things that I know kind of make me feel uneasy. I'm trying to tackle more challenges outside of my workouts, and reminding myself of this statement helps.
Now, back to physical things. I was somewhat scared to run my 400 metres yesterday. I hadn't done it for probably 35 years, with an actual timing. But like I say to everyone, be innovative. Try new things, and tie them in to your total plan. My family was timing me, and I didn't want to appear soft. Half of me could have given in, but no way.
My point is, think about that statement. Are you scared to try to clear the pond on that approach shot? Are you rationalizing your fear of failure by thinking that the safe way around the pond is better? The answer is probably yes for both. That's OK, we all get uneasy. But why not go for it the odd time.
Are you scared to carry the puck down the ice, go wide, and drive the net? Are you thinking that if you get stripped of the puck, it could result in an odd man rush the other way? Are you worried about your plus/minus? I would say that the answer is yes to all three.
I'll never forget the look on my daughter's face when she finally really pushed and glided. "Daddy, I did it". Now she can skate. She was frustrated and scared to fail for a while. That's understandable. Was I angry? Of course not. I was just waiting for her to do that one thing that scared her. Once she did it, the pressure rolled off her back.
I'm now waiting for one of my students to really face his challenge. He is so talented, strong, and a great young man. Once he realizes what he can do, it will become a regular thing.
Everyone out there, try to face things that scare you a bit everyday. Don't let anyone tell you how to do it or how you should feel. This is about you. Get strong, get conditioned, get brave, and go for it.
Good Luck.
Here is dedication
I saw the Mother of one of my young football playing members on Saturday, which reminded me of when they used to come to my gym.
I would usually wrestle with whether I wanted to do group lessons or not. Most of the groups that I trained were hockey teams, and without fail, the coach would force these training sessions on them. Problem was, without fail, at least 70% of the players didn't want to be there. It was ultimately a waste of their time and money.
But for some reason the stars must have been aligned properly one day. The President of the local football association was really interested in seeing if there was any interest in off-season training. These kids ranged from 9 to 13 years- old, and when all was said and done, I had a group of 11-13 kids.
The first night I met these young guys, I was looking at them and thinking that I should just do an evaluation, and maybe even try to scare some of them, because I didn't want anyone there who didn't want to be. I was at the end of my road with the team training situation. If the kids didn't want to come back, that was just fine. I really only wanted the guys who wanted to learn, concentrate, put forth an effort, and then see the results.
As mentioned earlier, the stars must have been aligned that day.
I couldn't get rid of these guys. It went from a once/week situation, to twice/week. But I never said a word. It was all them.
The amazing thing was that the range of physical capabilities in the group didn't stop anyone. I would always tell them not to worry about what everyone else was doing. Do what you can do, as hard as you can.
Once a month we would do our quantitative testing. The 20 yd. shuttle, the standing long jump, the vertical jump, and the deadlift. By month three, the numbers started indicating huge positive changes. Not only that. Some extra, unwanted bodyweight was disappearing, and strength levels and self esteem were going through the roof. The boys were starting to wear proper shoes now, with the laces tightened up. Properly fitted sweat shirts, and shorts were replacing baggy rags. Heck, they were asking to use my rosin bag for their deadlift grip. This was now serious.
They lasted a full seven months, and then it repeated the following year. I had no idea who these young men were when they first walked into my gym. But they were exactly how I envisioned my gym to be, and how I know that I was when I was their age. When can you ever hear a pin drop between sets, in a 1000 square foot room? When can you go into a team training session, and hear a radio playing quietly? When can you go into a team training room and see everyone going to failure, and grunting and groaning through each set.
WOW.
These guys were doing exactly what I knew had to be done. These guys were the most dedicated group of young men that I have ever worked with. By the end of year 2, I was treating them like 22-year-old pro hockey players. These guys probably don't know it, but they were my pride and joy members.
The day that I told them that my gym was closing, most of them started to tear up, then I followed. I'm just sorry that I couldn't have found 50 more people out there like them. These guys made my life crazy, hectic for 3 hours a week: trying to spot five guys at once, and barking out orders to the other six. But these guys made me feel proud about what I was doing, and I wouldn't change that craziness for a second.
I know that some of you guys are reading this. Please don't ever be afraid to contact me, ask me for help, or just say hello when you see me. I will never forget our time together.
You guys were great.
Until next time.
I would usually wrestle with whether I wanted to do group lessons or not. Most of the groups that I trained were hockey teams, and without fail, the coach would force these training sessions on them. Problem was, without fail, at least 70% of the players didn't want to be there. It was ultimately a waste of their time and money.
But for some reason the stars must have been aligned properly one day. The President of the local football association was really interested in seeing if there was any interest in off-season training. These kids ranged from 9 to 13 years- old, and when all was said and done, I had a group of 11-13 kids.
The first night I met these young guys, I was looking at them and thinking that I should just do an evaluation, and maybe even try to scare some of them, because I didn't want anyone there who didn't want to be. I was at the end of my road with the team training situation. If the kids didn't want to come back, that was just fine. I really only wanted the guys who wanted to learn, concentrate, put forth an effort, and then see the results.
As mentioned earlier, the stars must have been aligned that day.
I couldn't get rid of these guys. It went from a once/week situation, to twice/week. But I never said a word. It was all them.
The amazing thing was that the range of physical capabilities in the group didn't stop anyone. I would always tell them not to worry about what everyone else was doing. Do what you can do, as hard as you can.
Once a month we would do our quantitative testing. The 20 yd. shuttle, the standing long jump, the vertical jump, and the deadlift. By month three, the numbers started indicating huge positive changes. Not only that. Some extra, unwanted bodyweight was disappearing, and strength levels and self esteem were going through the roof. The boys were starting to wear proper shoes now, with the laces tightened up. Properly fitted sweat shirts, and shorts were replacing baggy rags. Heck, they were asking to use my rosin bag for their deadlift grip. This was now serious.
They lasted a full seven months, and then it repeated the following year. I had no idea who these young men were when they first walked into my gym. But they were exactly how I envisioned my gym to be, and how I know that I was when I was their age. When can you ever hear a pin drop between sets, in a 1000 square foot room? When can you go into a team training session, and hear a radio playing quietly? When can you go into a team training room and see everyone going to failure, and grunting and groaning through each set.
WOW.
These guys were doing exactly what I knew had to be done. These guys were the most dedicated group of young men that I have ever worked with. By the end of year 2, I was treating them like 22-year-old pro hockey players. These guys probably don't know it, but they were my pride and joy members.
The day that I told them that my gym was closing, most of them started to tear up, then I followed. I'm just sorry that I couldn't have found 50 more people out there like them. These guys made my life crazy, hectic for 3 hours a week: trying to spot five guys at once, and barking out orders to the other six. But these guys made me feel proud about what I was doing, and I wouldn't change that craziness for a second.
I know that some of you guys are reading this. Please don't ever be afraid to contact me, ask me for help, or just say hello when you see me. I will never forget our time together.
You guys were great.
Until next time.
Wednesday, 13 June 2012
Advice for hockey and football players
Hopefully your off-season training is moving along well. It's at this time in the summer that I always have to break the good.....and bad news to my students.
The saying that you can do anything in life, unfortunately, is wrong. And worse yet, this silly, idealistic statement sets many of us up for failure, and a feeling of uselessness.
Let me explain.
If I load my bar up with 1000 pounds and try to either squat, deadlift, or bench press this, it just won't, and never will happen. Saying that I will be well over 6 feet tall when I'm 50 years old won't happen either. For someone who, at the age of 16, has a standing long jump of 50 inches, the dream of being an Olympic track star won't happen.
See what I mean? There are a thousand other examples that we can use here. I'm sorry. One of my most difficult tasks as a coach of a Junior hockey team, or the teacher of young athletes in my gym, was to break this news to young men and women. For four summers in a row, I would see the same young man come into my gym. This guy was great. A great, personable, hard-working football player. But the problem was this: his 40 yd. time was in the 5.7 second range as a 17-year-old, and by the time he was done with me, 4 years later, it had dropped to 5.2 ish seconds. Some might say that I didn't know my stuff and was to blame. Maybe. But he also went to University sprint camps. And guess what they would guarantee? Like all other cash grab programs, they guaranteed to shave a second off his time.
Really? No, it's a lie. This was too good of a kid to let this happen to, and let fail. As I became closer to him, I could have personal, serious talks with him. I eventually gave him my thoughts. He played some University ball, but then stopped to pursue his studies. I'm proud to say that he is at a prestigious University studying business, and all is good. He always wanted that 4.6 ish time. But it just wasn't going to happen.
You've now been told all about the things that you can't do.
But here is the good news. What if you put together a complete, intense, off-season program, and stick to it? What if you truly give 100% of your mental and physical resources to it? What if you go into camp knowing that you have done everything in your power to prepare?
And let the cards fall where they may.
As I have said before, it's great to see some numbers, and to have some goals. But make sure that those goals are attainable. Remember, you can't do anything you want in life. That's just the way it is sometimes. However, what you can always do, is try to make the most of what you have been given.
As a parent, I always stress effort. After that, everything will find it's way.
Try your hardest. Then you can say that you can try to do anything in life, and be proud.
Get training everyone. Camps are quickly approaching.
The saying that you can do anything in life, unfortunately, is wrong. And worse yet, this silly, idealistic statement sets many of us up for failure, and a feeling of uselessness.
Let me explain.
If I load my bar up with 1000 pounds and try to either squat, deadlift, or bench press this, it just won't, and never will happen. Saying that I will be well over 6 feet tall when I'm 50 years old won't happen either. For someone who, at the age of 16, has a standing long jump of 50 inches, the dream of being an Olympic track star won't happen.
See what I mean? There are a thousand other examples that we can use here. I'm sorry. One of my most difficult tasks as a coach of a Junior hockey team, or the teacher of young athletes in my gym, was to break this news to young men and women. For four summers in a row, I would see the same young man come into my gym. This guy was great. A great, personable, hard-working football player. But the problem was this: his 40 yd. time was in the 5.7 second range as a 17-year-old, and by the time he was done with me, 4 years later, it had dropped to 5.2 ish seconds. Some might say that I didn't know my stuff and was to blame. Maybe. But he also went to University sprint camps. And guess what they would guarantee? Like all other cash grab programs, they guaranteed to shave a second off his time.
Really? No, it's a lie. This was too good of a kid to let this happen to, and let fail. As I became closer to him, I could have personal, serious talks with him. I eventually gave him my thoughts. He played some University ball, but then stopped to pursue his studies. I'm proud to say that he is at a prestigious University studying business, and all is good. He always wanted that 4.6 ish time. But it just wasn't going to happen.
You've now been told all about the things that you can't do.
But here is the good news. What if you put together a complete, intense, off-season program, and stick to it? What if you truly give 100% of your mental and physical resources to it? What if you go into camp knowing that you have done everything in your power to prepare?
And let the cards fall where they may.
As I have said before, it's great to see some numbers, and to have some goals. But make sure that those goals are attainable. Remember, you can't do anything you want in life. That's just the way it is sometimes. However, what you can always do, is try to make the most of what you have been given.
As a parent, I always stress effort. After that, everything will find it's way.
Try your hardest. Then you can say that you can try to do anything in life, and be proud.
Get training everyone. Camps are quickly approaching.
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