Since I will have little time to write, I have compiled some training videos from the last few weeks at Soar.
The first video is a lateral single leg plyometric performed on a ladder. It involves quick changes of direction with hops to the lateral and medial side of the knee. Caution: This is not a drill I would use for beginners.
http://www.youtube.com/watch?v=Vz41_QsKOZo
This next video is a drill we use for our advanced athletes to finish up a leg/upper body pulling day. It is a one arm sled row for 20 yds and then a crossover run with the sled. Its strength, its conditioning and its extremely functional! The only way the sled moves on the crossover run is if you apply force to the ground in the proper angle. We do 2 sets for each arm.
http://www.youtube.com/watch?v=xlLF-R4-s6c
This is prone bridge variation with an ab dolly. NOT FOR BEGINNERS!
http://www.youtube.com/watch?v=Nx4Wik5lkUg
The next two videos involve reaction sprints. The athlete starts in an athletic stance and chops their feet in place. When I give them the "Go" cue, the athlete needs to apply force into the ground quickly and at the appropriate shin angle to allow them to accelerate forward.
In my opinion, this is speed training in a sport like situation. Whether it is football, volleyball, softball or basketball - quick and powerful reactions are the difference between making the play or getting burnt. Pay close attention to body angle, shin angle (no heels), strong core and unnecessary steps.
Reaction drill with forward sprint.
http://www.youtube.com/watch?v=o8CEeFmLZ18
Reaction drill lateral - notice the role of strength in force application into the ground.
http://www.youtube.com/watch?v=YKExQbc-chc
Tuesday, March 29, 2011
Wednesday, March 16, 2011
T - Spine Mobility Drills
Click the link to watch some simple drills to improve Thoracic Mobility.
http://www.youtube.com/watch?v=SRuAxYZ8NNg
http://www.youtube.com/watch?v=SRuAxYZ8NNg
Tuesday, March 15, 2011
What it Takes to Play on Sundays
This past Saturday, I was lucky enough to have to opportunity to work the NFL REGIONAL Combine in Chicago. I emphasize "Regional". This was not the NFL combine that took place a few weeks back. The NFL regional circuit is designed to find guys who maybe played small college football or have been overlooked at the Division 1 level. It is open to any player that is out of college eligibility and is willing to pay the fee to be evaluated. Of the 84 guys we tested, maybe two might get a chance to workout with a team and be on their practice squad.
This was the first year of my five years of involvement with regional combines where the NFL was directly involved. I had the opportunity to work side by side with former NFL players, NFL scouts and a former GM. I thought I knew a lot about football - not even close! This ended up being a tremendous learning experience for me and as a result there are many of my clients who will benefit from my knowledge gained.
The day started with defensive players. After instructions and warm - ups, the players were divided into groups and rotated through the tests - 40, Vertical leap, shuttle, height/weight, and body photo picture. I was the official shuttle timer and that is where my first lesson was learned. The NFL scout told me that it would be a foul if the player misses either of the lines with his hand (which I knew). It would also be a foul if either of their feet touched the lines (which I never heard of and clearly most of the players haven't either). The scout said they were only interested in seeing guys who could control their body enough to stop their feet short of the line and reach and touch the line. A lot of them struggled to the point that they fouled 3 times in a row and received no time - which is obviously bad! The scout looked at me and said "We are not looking for guys who cannot follow simple instructions".
At the end of the day, I sat in a room with the National Director and the scouts. We discussed who would move on to the final combine in a few weeks. Here is a brief rundown of what I took from this experience. I know there is a good chance that none of the kids I train will play at the NFL level, but this is good information for any athlete looking to play at a high level of competition.
1. How big and how fast.
In the meeting, the first thing we looked at is how big was the athlete for their position and then how fast were they. There were little fast guys - NO sorry. There were big slow guys.....NO sorry not playing on Sundays. If you were not good size for your position with good speed, you were done.
2. Can you follow instructions?
Sounds easy right? Run forward around the bags, then step over them going right without crossing your feet. Then shuffle with your chest up, butt down - smack the bags. Sprint through the cones.
Many guys messed this up and were immediately disregarded. If you can't perform a simple drill to perfection, then you sure as hell won't be able to perform your assignment in practice. A scout told me many great athletes are cut every day for this reason. There is no time to make mistakes. Listen to the coach, get it done right or get out!
3. Footwork, Footwork, FOOTWORK!
This was the main coaching point I took from the experts. If you ran a good 40 and were big - but you moved like Frankenstein in the drills - they didn't want you. If you were a linebacker with huge arms and a 35 inch vertical - you better be able to move your feet and change direction. In fact, the only linebacker they kept was a guy who was not that physically imposing, but he could move in space. He did every drill perfectly. His 40 was 4.8 and his vertical was 31 - not eye opening numbers. But the scout loved him.
So yes, still hit the weights hard. But if you are not working on your footwork and your ability to stop and change direction on the dime, you better start! Just in case it needs to be said - we work on that at Soar every week.
The NFL regional combine circuit comes to Columbus on March 26 at Ohio State. I will be in LA on April 9. Visit www.combines.com for more info.
This was the first year of my five years of involvement with regional combines where the NFL was directly involved. I had the opportunity to work side by side with former NFL players, NFL scouts and a former GM. I thought I knew a lot about football - not even close! This ended up being a tremendous learning experience for me and as a result there are many of my clients who will benefit from my knowledge gained.
The day started with defensive players. After instructions and warm - ups, the players were divided into groups and rotated through the tests - 40, Vertical leap, shuttle, height/weight, and body photo picture. I was the official shuttle timer and that is where my first lesson was learned. The NFL scout told me that it would be a foul if the player misses either of the lines with his hand (which I knew). It would also be a foul if either of their feet touched the lines (which I never heard of and clearly most of the players haven't either). The scout said they were only interested in seeing guys who could control their body enough to stop their feet short of the line and reach and touch the line. A lot of them struggled to the point that they fouled 3 times in a row and received no time - which is obviously bad! The scout looked at me and said "We are not looking for guys who cannot follow simple instructions".
At the end of the day, I sat in a room with the National Director and the scouts. We discussed who would move on to the final combine in a few weeks. Here is a brief rundown of what I took from this experience. I know there is a good chance that none of the kids I train will play at the NFL level, but this is good information for any athlete looking to play at a high level of competition.
1. How big and how fast.
In the meeting, the first thing we looked at is how big was the athlete for their position and then how fast were they. There were little fast guys - NO sorry. There were big slow guys.....NO sorry not playing on Sundays. If you were not good size for your position with good speed, you were done.
2. Can you follow instructions?
Sounds easy right? Run forward around the bags, then step over them going right without crossing your feet. Then shuffle with your chest up, butt down - smack the bags. Sprint through the cones.
Many guys messed this up and were immediately disregarded. If you can't perform a simple drill to perfection, then you sure as hell won't be able to perform your assignment in practice. A scout told me many great athletes are cut every day for this reason. There is no time to make mistakes. Listen to the coach, get it done right or get out!
3. Footwork, Footwork, FOOTWORK!
This was the main coaching point I took from the experts. If you ran a good 40 and were big - but you moved like Frankenstein in the drills - they didn't want you. If you were a linebacker with huge arms and a 35 inch vertical - you better be able to move your feet and change direction. In fact, the only linebacker they kept was a guy who was not that physically imposing, but he could move in space. He did every drill perfectly. His 40 was 4.8 and his vertical was 31 - not eye opening numbers. But the scout loved him.
So yes, still hit the weights hard. But if you are not working on your footwork and your ability to stop and change direction on the dime, you better start! Just in case it needs to be said - we work on that at Soar every week.
The NFL regional combine circuit comes to Columbus on March 26 at Ohio State. I will be in LA on April 9. Visit www.combines.com for more info.
Wednesday, February 23, 2011
Drill vs. Skill
By far the most common question I get from prospective clients is - Do you do speed and agility?
The answer to that is obviously yes. But it is very important to understand what true speed and agility training is......and is not.
In the video link below, you can listen to me discuss this very important and misunderstood topic.
http://www.youtube.com/watch?v=Neo4IUr2yOk
The answer to that is obviously yes. But it is very important to understand what true speed and agility training is......and is not.
In the video link below, you can listen to me discuss this very important and misunderstood topic.
http://www.youtube.com/watch?v=Neo4IUr2yOk
Sunday, February 13, 2011
Thoughts on the Latest Fitness Trends
I thought about this topic as I was reading a Twitter link to the 100th Kettlebell Swing variation video that I have seen in the last month. Then I thought, "Man, I have seen at least 100 TRX videos in the last month as well." Then, the dreaded Mike and Mike P90X commercial came on the radio. GEEZ, you just can't get away from this stuff! So here are my thoughts on the latest crazes in the fitness world.
Kettlebells
I love Kettlebells - for a few things. I think the KB squat swing when performed well is one of the best hip extension exercises for athletes and general fitness clients. They are easy to teach, and easy to perform once you learn how to hip hinge. They are also a great alternative to Olympic Lifts and jumps for a client that is having knee pain. Since you don't leave the ground, there is far less impact on the joints.
I also have my clients perform a variety of KB get ups and KB carries. They are great for core strength and shoulder stability. Grab a heavy KB and walk around while keeping your shoulder blades packed and trying not to lean to either side. Trust me, its a core exercise and shoulder exercise all in one.
With that being said, there are some things that I despise about KBs. For one, I never understood why anyone would want to do snatches and cleans with them. A KB person will tell you that the way the load is distributed is what makes them superior to DBs and bars. I will tell you that they beat up your wrists so I never have anyone do them. I would also never have someone do a complete workout only using a KB. To me, this is where my problem with them lies. KBs are a great fitness tool - just like plyo boxes, weight vests, DBs, swiss balls and cable machines. It does not mean that if you buy a KB at Dick's, all your fitness needs are taken care of. Mix them into your workouts, but don't marry them!
TRX
The TRX at SOAR gets tons of use on a daily basis. Actually, we were using TRX movements with suspended chains and handles before the TRX even existed. I love the TRX for horizontal pull up variations, push up variations and all sorts of core exercises. Its easily adjustable and can be fit into any bag or suitcase for those who travel.
My problem with the TRX is the same as my problem with KBs - it can't be your only form or strength training.
P90X
If you are already in great shape and looking to get extra ripped without hiring a solid trainer, then possibly P90X is a good option for you. Unfortunately, P90X has gotten into the hands of coaches who are too lazy to read a book about how to properly train athletes. Instead, they just pop in the plyometric portion of the video and have their athletes go nuts. What they don't realize is that the plyometric portion breaks every single principle of plyometric training. If you don't have an existing base of plyometric training, you are screwed! The duration of exercise goes way beyond what is recommended for improvements in explosiveness. The rest periods are not even close to allowing full recovery. I challenge any person who owns P90X to research all guidelines to plyometric training and then tell me if they think P90X plyos should be done in any circumstance.
If you are in great shape and enjoy P90X, then by all means you should continue to do it. If you are an athlete looking to improve performance, you should be in the corner with your eyes and ears covered if it is on television.
Crossfit
Crossfit has become the latest trend in the world of fitness and personal training. All you have to do is break down the word to realize what it is. "Cross" meaning many different forms of training. Remember when Cross Training became a popular term when Bo Jackson had his own shoe? Fit obviously means fitness. So Crossfit is doing lots of different things to get fit.
Crossfit is great if you have a knowledgeable trainer who understands your individual needs as a client. They might mix in kickboxing, Olympic Lifts, running and basic lifting. If they challenge you and teach you to do quality reps then you have a great Crossfit trainer. In fact, a great Crossfit trainer is just a great trainer using effective strength and conditioning methods.
Unfortunately in some Crossfit circles, the workouts are about quantity. If your trainer has all clients do the dreaded Workout of the Day (WOD) regardless of your individual needs, then I hope you know a good physical therapist. The WOD could look like this:
30 KB swings
20 Box Jumps
20 Chin ups
400 meter run
Repeat 3 times in as little time as possible. Sign me up for that!
To summarize, good Crossfit is simply good training or strength and conditioning. Bad Crossfit is a pot luck of high intensity exercises performed in high volume with insufficient amounts of recovery.
Phew! I tired from writing about it.
Kettlebells
I love Kettlebells - for a few things. I think the KB squat swing when performed well is one of the best hip extension exercises for athletes and general fitness clients. They are easy to teach, and easy to perform once you learn how to hip hinge. They are also a great alternative to Olympic Lifts and jumps for a client that is having knee pain. Since you don't leave the ground, there is far less impact on the joints.
I also have my clients perform a variety of KB get ups and KB carries. They are great for core strength and shoulder stability. Grab a heavy KB and walk around while keeping your shoulder blades packed and trying not to lean to either side. Trust me, its a core exercise and shoulder exercise all in one.
With that being said, there are some things that I despise about KBs. For one, I never understood why anyone would want to do snatches and cleans with them. A KB person will tell you that the way the load is distributed is what makes them superior to DBs and bars. I will tell you that they beat up your wrists so I never have anyone do them. I would also never have someone do a complete workout only using a KB. To me, this is where my problem with them lies. KBs are a great fitness tool - just like plyo boxes, weight vests, DBs, swiss balls and cable machines. It does not mean that if you buy a KB at Dick's, all your fitness needs are taken care of. Mix them into your workouts, but don't marry them!
TRX
The TRX at SOAR gets tons of use on a daily basis. Actually, we were using TRX movements with suspended chains and handles before the TRX even existed. I love the TRX for horizontal pull up variations, push up variations and all sorts of core exercises. Its easily adjustable and can be fit into any bag or suitcase for those who travel.
My problem with the TRX is the same as my problem with KBs - it can't be your only form or strength training.
P90X
If you are already in great shape and looking to get extra ripped without hiring a solid trainer, then possibly P90X is a good option for you. Unfortunately, P90X has gotten into the hands of coaches who are too lazy to read a book about how to properly train athletes. Instead, they just pop in the plyometric portion of the video and have their athletes go nuts. What they don't realize is that the plyometric portion breaks every single principle of plyometric training. If you don't have an existing base of plyometric training, you are screwed! The duration of exercise goes way beyond what is recommended for improvements in explosiveness. The rest periods are not even close to allowing full recovery. I challenge any person who owns P90X to research all guidelines to plyometric training and then tell me if they think P90X plyos should be done in any circumstance.
If you are in great shape and enjoy P90X, then by all means you should continue to do it. If you are an athlete looking to improve performance, you should be in the corner with your eyes and ears covered if it is on television.
Crossfit
Crossfit has become the latest trend in the world of fitness and personal training. All you have to do is break down the word to realize what it is. "Cross" meaning many different forms of training. Remember when Cross Training became a popular term when Bo Jackson had his own shoe? Fit obviously means fitness. So Crossfit is doing lots of different things to get fit.
Crossfit is great if you have a knowledgeable trainer who understands your individual needs as a client. They might mix in kickboxing, Olympic Lifts, running and basic lifting. If they challenge you and teach you to do quality reps then you have a great Crossfit trainer. In fact, a great Crossfit trainer is just a great trainer using effective strength and conditioning methods.
Unfortunately in some Crossfit circles, the workouts are about quantity. If your trainer has all clients do the dreaded Workout of the Day (WOD) regardless of your individual needs, then I hope you know a good physical therapist. The WOD could look like this:
30 KB swings
20 Box Jumps
20 Chin ups
400 meter run
Repeat 3 times in as little time as possible. Sign me up for that!
To summarize, good Crossfit is simply good training or strength and conditioning. Bad Crossfit is a pot luck of high intensity exercises performed in high volume with insufficient amounts of recovery.
Phew! I tired from writing about it.
Wednesday, February 9, 2011
Linear Training - Resisted/Unresisted Training
Our linear training this week focused getting an explosive first "PUSH" rather then a weak and small "STEP". Most of the kids I see do not even put themselves in position to push into the ground when they set up to sprint. In the video below, you can hear me telling the kids to angle the shin of their front foot towards the finish line. I also call this "loading the shin or foot". If you have a vertical shin at set up (90degrees to the floor), you will end of straight in the air with a weak first "STEP". If you are angle appropriately, you will be set up to PUSH off the front foot.
The drill I chose for the week is a complex of resisted sprints with a sled paired with a 5 yd sprint with no resistance. The sled weight varies from 10 lbs to 55lbs depending on the size and strength of the athlete. The goal is to put the athlete in position to overcome the weight of the sled with an explosive push. We then "trick" the athlete's Central Nervous System by immediately doing a short burst un-resisted sprint within 20 - 30 seconds of the sled sprint.
The first video clip will show a variety of young athletes performing the drill. Some do it better than others - remember their kids not pro - athletes!
http://www.youtube.com/watch?v=64F6XnSeGpk
The second clip is the same concept, except we are focusing on 40 yard dash technique for the 5 yard sprint without the sled. FYI there is definitely room for improvement with his start.
http://www.youtube.com/watch?v=BX1DAcBa9GY
The drill I chose for the week is a complex of resisted sprints with a sled paired with a 5 yd sprint with no resistance. The sled weight varies from 10 lbs to 55lbs depending on the size and strength of the athlete. The goal is to put the athlete in position to overcome the weight of the sled with an explosive push. We then "trick" the athlete's Central Nervous System by immediately doing a short burst un-resisted sprint within 20 - 30 seconds of the sled sprint.
The first video clip will show a variety of young athletes performing the drill. Some do it better than others - remember their kids not pro - athletes!
http://www.youtube.com/watch?v=64F6XnSeGpk
The second clip is the same concept, except we are focusing on 40 yard dash technique for the 5 yard sprint without the sled. FYI there is definitely room for improvement with his start.
http://www.youtube.com/watch?v=BX1DAcBa9GY
Monday, February 7, 2011
My Apologies
If you walk into Soar Fitness between 1 and 2 pm, there is a good chance you will catch me reading a book or watching a DVD. I am obsessed with finding the best ways to improve my athlete's strength and reducing their risk of injury. I am never satisfied that I am doing the best job possible because I know that I don't know everything. Five years ago, I was a good strength coach that didn't know half of what I know now. I will admit that over the years, I have made many, many mistakes in the training of athletes and general fitness clients. As a result, I feel I need to get a few apologies off my chest.
1. I apologize to any client that I ever had stand on a swiss ball. Yes it was fun and challenging, but also really stupid. Getting stronger in the squat rack will bring much greater results then circus act style training.
2. I apologize to the many athletes that I had strap on a pair of Jumpsoles and perform the "X - Treme Plyometric Workout". Yes, It was hard, and fairly productive. It also got you in great condition. But, it also ignored basic progressions and involved way too much volume. Had I have known then what I know now, we would never have done that stuff.
3. I apologize to the athletes that were put through tons of obstacle courses. Again, great conditioning, but more for show then actual speed and agility instruction. It looked cool, was definitely fun, but pretty much a waste of time on a week after week basis.
4. I apologize to any person who watched me do curls in a squat rack during my college years. Hey, I was young and stupid! If I could go back in time, I would make fun of myself.
I am sure I owe some more, but this is at least a start.
1. I apologize to any client that I ever had stand on a swiss ball. Yes it was fun and challenging, but also really stupid. Getting stronger in the squat rack will bring much greater results then circus act style training.
2. I apologize to the many athletes that I had strap on a pair of Jumpsoles and perform the "X - Treme Plyometric Workout". Yes, It was hard, and fairly productive. It also got you in great condition. But, it also ignored basic progressions and involved way too much volume. Had I have known then what I know now, we would never have done that stuff.
3. I apologize to the athletes that were put through tons of obstacle courses. Again, great conditioning, but more for show then actual speed and agility instruction. It looked cool, was definitely fun, but pretty much a waste of time on a week after week basis.
4. I apologize to any person who watched me do curls in a squat rack during my college years. Hey, I was young and stupid! If I could go back in time, I would make fun of myself.
I am sure I owe some more, but this is at least a start.
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