Workout 3/20 - 3/26

3/20 : : Legs

12/10/8/6/6 /6squat   

3x10 Front Squat

3x10 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

2x20 Manuel Squats

2x20 Lounges

3x20 H-stand Pushups

Abdominal routine

3/21: Arms/Shoulders

 Incline DB curl 3x6

DB tri extension 3x12

BB curl 3x20

Tri pull down 3x12

Seated OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

 3/22: Chest/Back

DB Press 4x8

3x8 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/6/6 Incline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

3x10Back Extensions

Wide chest Bench 3x20

Abdominal Routine

3/23: Rest

3/24: Run 7 Miles

ABS

3/25: 9 90 Degree Push Ups….NEW PR!!

Getting really close!

3/26: Rest

Guidelines for the Implementation of Plyometric Training

In “Guidelines for the Implementation of Plyometric Training”, and article by Dan Pfaff, he really breaks down plyomectrics (aka “Jump Training”).  Pfaff explains how plyometrics train the athlete “to react to stresses similar to those encountered in event specific conditions”.  He also explains  how “most physiologists feel that the rate of pre stretch is far more important than the magnitude of the stretch.  A “Key concept” of this article is that “Random use of jump training can be counterproductive and often lead to injury”.  Like with anything, plyometrics must be programmed in carefully and fit in with the current goals of the athlete.  This article gives the amount of plyometrics that can be added into a periodized program during a selected phase.  Example:  You can do 150-250 total contacts of “Multi Jumps” in the preparation phase, but only 80-100 contacts during the competitive phase.  Since these movements are mimicking the sport actions, doing them in the competitive season will exhaust or injure the athlete.

            These things are really important to know as a strength coach.  The guidelines for strength, hypertrophy and endurance are always in our face, but we rarely get exposed to plyometrics guidelines.  If plyometrics are going to be used in our programs, we need to be able to program them into our plan in a safe and effective manner.  Previous to this article, I had very little knowledge on volumes for plyometrics. 

Prehab Your Program, Prehab Your Prehab

In “Prehab Your Program, Prehab Your Prehab” it is explained how any exercise that is under coached is over programmed.   When it comes to prehab exercises it is easy to become lax.  Since the athletes perform these exercises often, we tend to assume that the athletes are doing them correctly.  We need to be out there coaching just like we coach bench or squat. 

The article suggests that we organize better as coaches.  Encourage the athletes to do isolation holds and find out where they feel the exercise.  Choosing different exercise also helps keep the athletes interested and focused.  Prehab progressions are another way to “increase the corrective nature” of one’s prehab program.   In this “progression” you begin with corrective movements and end with strength and power development.

Prehab is an important part of strength and conditioning.  Prehab was something I knew little about until this past semester.  I have begun to incorporate much more prehab into my own workout plan.  Prehab not only preps the muscles, but it corrects form.  Prehab gets the body use to hitting positions and helps those things become second nature.  Band Pull-aparts and and band retractions have helped me greatly in getting proper form in my bench press.

Joe D's Agile Eight

In Joe D's Agile Eight, Joe D gives eight exercises to increase hip mobility.  As a strength coach this is a huge problem often faced.  Just today one of my golfers told me his trainer told him he needed to improve hip mobility.  It is important to have the skills necessary to help the athletes.
1. Foam Roll IT Band
2. Foam Roll Adductors
3. Glute/Piriformis Myofacial release w/ static stretch on tennis ball or foam roller
4. Rollovers into "V" sits
5. Fire hydrant Circles (10 forward, 10 Backward)
6. Groiners
7. Double Leg Groiners
8. Static Hip flexor stretch

Here at FAU most of these "Agile 8" are included into the athletes warm-up.  I also feel that the hurdle duck-unders are good for opening up the hips and increasing mobility.  Having the athletes do these exercises everyday makes them part of the routine and helps keep their mobility in the hips. 

I didn't discover the foam rolling until this past semester and I feel as though it is a highly effective method.  When I rolled out my IT bands for the first time it was extreamly painful.  Hip mobility is one of my own areas of weakness and one of the things I am most trying to improve in my physical condition.  

How Not to Warm Up

In "How Not to Warm Up", by Nick Tumminello, some popular warm-up methods are shattered by science.  Some of these don'ts were very surprising.
Scorpion Twist Stretch:  I love to do scorpions, and I have been doing them forever.  Science claims that this exercise places "stress on the spinal facet joints".  Although the science recommends that these not be performed, I think that these can be done safely by the experienced athlete.  I do not think that I will totally stop performing this exercise.
Supermans: I was surprised to learn that "current research has shown that the superman exercise and several of its variations have little or no benefit on back strength and posture".  I have always done superman holds and raises in gymnastics.
I think that a lot of warm up techniques have developed without the science.  As science continues to play a larger role in sport, I think that the exercises performed will be less and less.  Gymnastics teams use to statically stretch for half an hour prior to practices, but they now warm up dynamically.  I am good friends with a few gymnastics coaches and captains, and they have been changing and adjusting their programs.  Stretching still plays a larger role in gymnastics than most sports because of the huge demand for flexibility.

The importance of controlled hip mobility

In "The importance of controlled hip mobility", by Micheal Davis, discusses many issues of hip mobility.  The first most thing that stood out to me in this article, was the amount of time that we spend sitting.  Our daily lives require us to sit for hours.  Sitting in a classroom all day or at work all day (over and over) causes out ligaments and muscles to shorten.  This results in decreased hip mobility.  This lack of flexibility causes an anterior tilt at the pelvis and puts more stress on the lower back.  And we wonder why lower back pain is so prevalent these days?  The higher you move up in the world, the more you get to sit.

I also found it interesting that most commercial gym equipment has the athlete sitting while performing the exercise.  These machines don not allow for full hip extension.  I never thought of this problem before.  Seated row, seated chest press, seated.....seated,......  The list can go on and on.  Although people are getting in the gym, they are not really gaining better hip mobility.  Hip mobility is an important aspect to any individual's workout and it should not be avoided.

Workout 3/13- 3/19

Workout 3/13-3/19

3/13 : Chest/Back

12/10/8/6/3/1/1/1 Flat Bench

3x12 incline DB press

3x12 DB Flys

3x12 DB Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

100 Superman

Abdominal Routine

3x12 inverted row

3/14: Arms/Shoulders

BB curl 3x12

DB tri extension 3x12

Incline db curl 3x20

Tri pull down 3x12

OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

3/15: Legs

12/10/8/6/6 squat   

2x12 Front Squat

3x8 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

2x20 Manuel Squats

2x20 Lounges

3x20 H-stand Pushups

Abdominal routine

3/16: Chest/Back

3x8  Incline DB Press

3x10 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/2 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

3x12Back Extensions

100 supermen

Abdominal Routine

3/17: Rest - - -Pilates

3/18: Run 5 Miles

3x12 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

3/19:

Run 6 Miles

ABS

Some Reflections on Maximum Speed Sprinting Technique

In the article “Some Reflections on Maximum Speed Sprinting Technique”, we learn how technical springing really is.  Although sprinting is just going fast in a straight line, having proper technique and form can make a huge difference on ones speed.  The article describes sprinting as a “highly complicated technical movement”.

This article first tells of the traditional approach/view of sprinting.  In this approach the emphasis is placed on “the driving phase” where the legs are “behind the body’s centre of mass”.  The article then tells how the world’s top sprinters actually almost have an upright body position.  The article tells how the athletes have the “appearance of being very tall”.  The top sprinter also display high knees and fully extended ankles and hips.

I think as a strength coach it is very important to know the best and proper technique for sprinting.  Not only in play, but for combines, athletes will have to demonstrate great speed.  As competitive as sports are these days, even if the athlete only gains a few tenths, he/she is better off.  I think it is really easy to breeze by the importance of technique in sprinting.  Technique in running in general can be off.  The basic analysis of an athlete’s gait is a good place to start.  From a biomechanical perspective, an athlete’s technique can almost always be improved.