I thought that I would give you some really challenging single-leg movements, along with one of my favourite unstable, chain movements.
At the beginning of every lower body workout, I perform two different unstable movements. They could be banded, slider board, chain, or just bodyweight. Usually they are single-leg, but one of my favourites is the chain squats. This is a two-legged movement, and there are some others that I will show you later.
When you watch this video, you may not think things are that tough. You are wrong. If done correctly, these will be hugely challenging, to the point that alot of you may not be able to implement them into your workouts at this time, or will have to shorten up the movements.
If I do look to be extremely challenged in this video, it is because two days ago I did my killer circuit. If you go back to that video, you will notice lots of chains, and deadlifts. Yes, my hated favourite. I really can't bend over now, as I'm typing this.
Please, make sure that you are warmed up before you try these exercises. I would strongly suggest trying to work them into your routine at the start, when you are freshest. Get your head around the fact that these exercises are not traditional, especially the squats. Don't dismiss them as being wimpy, because it's not what you see the current Mr. Olympia doing in the latest magazine issue.
Am I saying don't do any traditional movements? No. But try to get strong enough to add some of these movements in. When I had my gym, and now with the young athletes that I teach, I see huge gains in the 1RM squat (single rep maximum), the 40 yd. dash, the 20 yd. shuttle, the standing long jump, and the standing vertical because of these unstable movements. So many muscles are needed to hold your line tight for these movements. You just won't get the same muscle recruitment if all you do is the same old squats, lunges, machines, etc.
When guys would ask me, "How do I get my squat numbers up?", I would pull them into the team room quietly. I would ask them to do a one-foot squat, as I demonstrated in the video. They would get halfway and crumble, or maybe to the bottom, and then get stuck. I would smirk, look them in the eye, and tell them that I had a few suggestions.
It's a shame that only a few would try to be innovative, and use all the resources available to them.
Or maybe deep down, everyone knew that I might have had some interesting advice, but were too scared, or soft, to try it.
Watch the video, and even if you can't execute perfectly, try to work some single-leg activity in. Stay tuned for some cool, productive slider board work.
Monday, 30 April 2012
Friday, 27 April 2012
Bruins, broken sticks, and barbeque turkey
Watching that game 7 last night between the Bruins and the Caps brought me back to my old Jr. C coaching days. Except worse.
If you are nervous, you will make nervous mistakes. And didn't the B's win last year? Wow, what a lack of committment, enthusiasm, and just plain old pride. As coaches, we always stessed to take a hit to clear the puck, and the most crucial area is 10 feet on either side of the blue line. From what I saw last night, my old Jr.C team would have still lost terribly to the Caps, but would have at least tried to win. What an embarassment!!!!!
Have to laugh also. Now that the first round is over, how many sticks have we seen shatter in crucial situations? One-timers that could win a game go nowhere because the stick blows up, and produces a breakaway for the opposition. I realize that the industry has driven the game to these ridiculous standards, and some poor guy who wants a more reliable tool probably can't even get it. When I had my retail store, every salesperson coming through the door would tell you about the improved performance this lightweight stick would produce. Lower kickpoint for better release, graphite overlays, etc., etc., etc. Please stop.
Can you imagine being in a playoff at The Masters? You tee off, and are using a driver that might get you 20 extra yards. You have been told that this driver will give you the ultimate lightweight feel and performance.
Crack.......
The bottom half of the club goes 50 yards and nearly kills someone in the gallery.
The ball scoots off on a 60 degree angle, and travels 20 yards.
Come on hockey, get it right, will ya?
On a totally different topic, I don't know how many of you people love chicken thighs on the bar-b-que. They are great, but putting out the flames for 30-40 minutes gets tiring. I have an innovative idea: start eating turkey. I know your first thought when you hear 'turkey' is of the holidays, but I would suggest you think of turkey meat as an every day option. Turkey cuts are available all year round - thighs, breast, wings, drums, ground. And if you are barbequing, because turkey is so lean, there will be very little flare up, if any. Believe me, it tastes great, it's a lean choice, and you will actually have fun barbequing again.
If you are nervous, you will make nervous mistakes. And didn't the B's win last year? Wow, what a lack of committment, enthusiasm, and just plain old pride. As coaches, we always stessed to take a hit to clear the puck, and the most crucial area is 10 feet on either side of the blue line. From what I saw last night, my old Jr.C team would have still lost terribly to the Caps, but would have at least tried to win. What an embarassment!!!!!
Have to laugh also. Now that the first round is over, how many sticks have we seen shatter in crucial situations? One-timers that could win a game go nowhere because the stick blows up, and produces a breakaway for the opposition. I realize that the industry has driven the game to these ridiculous standards, and some poor guy who wants a more reliable tool probably can't even get it. When I had my retail store, every salesperson coming through the door would tell you about the improved performance this lightweight stick would produce. Lower kickpoint for better release, graphite overlays, etc., etc., etc. Please stop.
Can you imagine being in a playoff at The Masters? You tee off, and are using a driver that might get you 20 extra yards. You have been told that this driver will give you the ultimate lightweight feel and performance.
Crack.......
The bottom half of the club goes 50 yards and nearly kills someone in the gallery.
The ball scoots off on a 60 degree angle, and travels 20 yards.
Come on hockey, get it right, will ya?
On a totally different topic, I don't know how many of you people love chicken thighs on the bar-b-que. They are great, but putting out the flames for 30-40 minutes gets tiring. I have an innovative idea: start eating turkey. I know your first thought when you hear 'turkey' is of the holidays, but I would suggest you think of turkey meat as an every day option. Turkey cuts are available all year round - thighs, breast, wings, drums, ground. And if you are barbequing, because turkey is so lean, there will be very little flare up, if any. Believe me, it tastes great, it's a lean choice, and you will actually have fun barbequing again.
Sunday, 22 April 2012
Attention All Hockey Players. Get Strong.
Hockey should be finishing up now. I really hope that after some spring camps, the equipment gets locked up, hidden, or burned until late July, at minimum.
I realize most won't agree. That's OK. I am going to hold my position on issues that I really feel strongly about. I won't sell out.
Had a great workout with one of my hockey players the other night. He was so frustrated that he was laughing at how weak he had become over the season. (Funny: overtrained maybe?)
Started with squats, just to get re-established. We certainly were not ready for any kind of unstable chain, band, bosu, or single-leg work yet.
The first set was light light. He had to get used to the rack, the surroundings, and only exerted maybe 60%-70%. The next set was only about 60% of his single rep maximum (1RM), but he did go to failure. We rested 2:30, and hit it again. The second set was done to failure, but was much shorter in duration. We rested 2:30, and went for a third set. Failure hit him hard at about the 25 second mark. His last rep was a negative, and he left the bar on the bottom pins, like you are supposed to.
Wow!!!! He was weak, but he was mentally ready for a good summer.
A big smile came across my face when he looked at me and said, "That bite feels great". The whole time, gasping for air.
Guys and girls, don't be soft. It's fine to jog 3 days a week to get into shape, but if you beat yourself up anaerobically, it will be so much more beneficial. You will be weak, overtrained, and frail after a long season. Be innovative. Use all of your resources to get strong.
And yes, you are correct. You don't have to be a good deadlifter, squatter, or bench presser to be a good hockey player. But, if you are good, and strong, you will have a huge advantage. Don't be fooled into thinking that running a ladder, bounding through a field with a stick in your hands, or doing medicine ball twists with a 2 pound medicine ball at high speeds, is hockey training.
It's soft, cowardly training, if that is what your whole summer plan is.
Go back through my videos. Get your gym set up. Get going with a plan. If you need me, ask for help.
Have a great off season, and remember.
GET STRONG.
I realize most won't agree. That's OK. I am going to hold my position on issues that I really feel strongly about. I won't sell out.
Had a great workout with one of my hockey players the other night. He was so frustrated that he was laughing at how weak he had become over the season. (Funny: overtrained maybe?)
Started with squats, just to get re-established. We certainly were not ready for any kind of unstable chain, band, bosu, or single-leg work yet.
The first set was light light. He had to get used to the rack, the surroundings, and only exerted maybe 60%-70%. The next set was only about 60% of his single rep maximum (1RM), but he did go to failure. We rested 2:30, and hit it again. The second set was done to failure, but was much shorter in duration. We rested 2:30, and went for a third set. Failure hit him hard at about the 25 second mark. His last rep was a negative, and he left the bar on the bottom pins, like you are supposed to.
Wow!!!! He was weak, but he was mentally ready for a good summer.
A big smile came across my face when he looked at me and said, "That bite feels great". The whole time, gasping for air.
Guys and girls, don't be soft. It's fine to jog 3 days a week to get into shape, but if you beat yourself up anaerobically, it will be so much more beneficial. You will be weak, overtrained, and frail after a long season. Be innovative. Use all of your resources to get strong.
And yes, you are correct. You don't have to be a good deadlifter, squatter, or bench presser to be a good hockey player. But, if you are good, and strong, you will have a huge advantage. Don't be fooled into thinking that running a ladder, bounding through a field with a stick in your hands, or doing medicine ball twists with a 2 pound medicine ball at high speeds, is hockey training.
It's soft, cowardly training, if that is what your whole summer plan is.
Go back through my videos. Get your gym set up. Get going with a plan. If you need me, ask for help.
Have a great off season, and remember.
GET STRONG.
Don"t Sacrifice Getting Strong !!!!
The other day, I was talking to an old gym member of mine, who is now a co-worker. I hope my frustration didn't show through, and hurt his feelings. He was the typical member who always had great intentions, but could never follow through and get into a groove. Ever.
It was always about lifting "heavy", and overtraining on the bench press. He would be injured quite regularly, and would not ever want to be innovative with his training. Always interested, but could never get his head around things. That's OK. He's a great guy and friend.
But it has now happened. The whole "Cross Fit" revolution has now gotten to him. Just as we have convinced seniors that walking through a park with poles is like the fountain of youth, he now joins in with group training, and brags about never having to lift a weight.
There is nothing wrong with doing some aerobic bodyweight stuff in a 1000 square foot room.
BUT PLEASE !!!!!
Don't go 180 degrees. You need to stay strong. If your "Cross Fit" training exercises are getting you to muscular failure in 45-90 seconds, then OK. But if all you're doing is bouncing around from station to station, and being told to move to the next station every 30 seconds or so, you are leaving a huge blank in your conditioning.
You must get some exercises in your routine that absolutely stagger you. And I don't mean deadlifting 40% of your 1RM for a set that will last for 2 minutes. Of course you will evenually run out of ATP, and be forced to stop. But don't take pride in the fact that you are bailing out of hard work.
Have I ever advocated training at 90% of your 1RM (singlr rep maximum) for sets of 2-3 reps?
Have I ever advocated weights only?
Have I ever said that there isn't a place for softer training, every now and again?
Have I always advocated safety, good form, and working into things?
The answer is, NO, NO, NO, and YES.
This whole "New Wave" of training is nothing but a grab to entice people to get active. Fair enough.
If you want to pay money to have people put you through an aerobic workout, that's your call. You are doing something productive, and it is a positive thing. BUT, it is nowhere near the complete package.
Don't be fooled. Don't be soft.
It was always about lifting "heavy", and overtraining on the bench press. He would be injured quite regularly, and would not ever want to be innovative with his training. Always interested, but could never get his head around things. That's OK. He's a great guy and friend.
But it has now happened. The whole "Cross Fit" revolution has now gotten to him. Just as we have convinced seniors that walking through a park with poles is like the fountain of youth, he now joins in with group training, and brags about never having to lift a weight.
There is nothing wrong with doing some aerobic bodyweight stuff in a 1000 square foot room.
BUT PLEASE !!!!!
Don't go 180 degrees. You need to stay strong. If your "Cross Fit" training exercises are getting you to muscular failure in 45-90 seconds, then OK. But if all you're doing is bouncing around from station to station, and being told to move to the next station every 30 seconds or so, you are leaving a huge blank in your conditioning.
You must get some exercises in your routine that absolutely stagger you. And I don't mean deadlifting 40% of your 1RM for a set that will last for 2 minutes. Of course you will evenually run out of ATP, and be forced to stop. But don't take pride in the fact that you are bailing out of hard work.
Have I ever advocated training at 90% of your 1RM (singlr rep maximum) for sets of 2-3 reps?
Have I ever advocated weights only?
Have I ever said that there isn't a place for softer training, every now and again?
Have I always advocated safety, good form, and working into things?
The answer is, NO, NO, NO, and YES.
This whole "New Wave" of training is nothing but a grab to entice people to get active. Fair enough.
If you want to pay money to have people put you through an aerobic workout, that's your call. You are doing something productive, and it is a positive thing. BUT, it is nowhere near the complete package.
Don't be fooled. Don't be soft.
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