Former and current NFL and MLB strength coaches, NCAA and NIT champions, NSCA and NCAA conference professional of the year award finalists and winners, master strength and conditioning coaches, international experience, leading high school consultants, personal trainers, nutritionists, psychologists and coaches have all made the starting line-up throughout years. With discussion and hands-on/from-the-field learning opportunities, several organizations have recognized this conference as an approved CEU opportunity. Everyone interested in athletics, strength and conditioning, rehabilitation, and the fitness industry can benefit from the information that will be shared at this year’s conference.
The 7th Annual SC/AD Conference CEUs will be 1.2 NSCA, 9.0 BOC, CSCCa 6.75 and 12 NSPA.
See the potential presenters below (Subject to change).
Mike Gittleson, Former Head Strength and Conditioning Coach for the University of Michigan
Matt Brzycki, Assistant Director of Campus Recreation, Fitness at Princeton University
Sunir Jossan, Head Trainer and Owner of the Personal Edge
Doug Scott, Head Strength and Conditioning Coach for The Pingry School
Dr. Gene Shirokobrod, Physical Therapist at Physical Therapy First
James Shipp, Associate Athletic Director of Sports Performance at Towson University
Dr. Josh Funk, Founder and President of Lax Factory
Robert Taylor, Jr., Founder and Owner of SMARTER Team Training
For more information, go to: http://tinyurl.com/7thAnnualSCADConference
Performance Training Center powered by UNDER ARMOUR (FX Studios - Hunt Valley)
11270 Pepper Road
Cockeysville, MD 21031
Tuesday, May 21, 2013
Sunday, May 19, 2013
Please Buy a T-Shirt to Support Linda Jo in the Master World Games
Thank you for your support for my upcoming trip to the Master World
Games in Torino Italy this Summer.
As you know Master Athletes are not funded to represent the USA at
any International events. I have been selling t-shirts to support my travel.
The Master World Game T shirts are almost sold out only have a few XL and Large left. If I can get enough orders to get another 25 shirts I can place another order. I will need to know and receive the donations before making the order.
If you are interested, they are $25.00 and I will need to know size, and mailing address
If you are interested in helping to support Linda Jo Belsito in her 3rd Master World Games you may choose to:
Donate to her by either purchasing a t-shirt for $25.00. Or you may choose to send a donation of any size to:
Linda Jo Belsito
23009 Winged Elm Drive
Clarksburg, MD, 20871
email: ljbbpowerof2@aol.com
If you are interested in MWG T-shirts please let me know size and quantity, I will place another order if I get 25 confirmed to order order this week.
Thank you all for you continued support, and I hope to make you proud at the Master World Games, Turino Italy this year.
Sincerely,
Linda Jo Belsito
The Master World Game T shirts are almost sold out only have a few XL and Large left. If I can get enough orders to get another 25 shirts I can place another order. I will need to know and receive the donations before making the order.
If you are interested, they are $25.00 and I will need to know size, and mailing address
If you are interested in helping to support Linda Jo Belsito in her 3rd Master World Games you may choose to:
Donate to her by either purchasing a t-shirt for $25.00. Or you may choose to send a donation of any size to:
Linda Jo Belsito
23009 Winged Elm Drive
Clarksburg, MD, 20871
email: ljbbpowerof2@aol.com
If you are interested in MWG T-shirts please let me know size and quantity, I will place another order if I get 25 confirmed to order order this week.
Thank you all for you continued support, and I hope to make you proud at the Master World Games, Turino Italy this year.
Sincerely,
Linda Jo Belsito
Raw Powerlifting - 10 City American Challenge - Starting June 1st - By Paul Bossi
Dear Lifters,
American Challenge (10 cities across the USA) ... NC & NH are the first on June 1st. Limited spots left. There are teams divisions for the American Challenge in Powerlifting and each of the single lifts. There is an Open Team, Master, Mixed (lifters from all ages and women), teenage and women. The fee is $75 and should be paid straight to the 100% RAW main office.
If you are looking to enter the American Challenge you need to get your forms in now. Some events are already closed and others have few spots left.
Click on Website Link for info: www.RawPowerlifting.com
139 Marlas Way
Camden, NC 27921
President - Paul Bossi
Rawlifting@aol.com
www.RawPowerlifting.com
252-339-5025
American Challenge (10 cities across the USA) ... NC & NH are the first on June 1st. Limited spots left. There are teams divisions for the American Challenge in Powerlifting and each of the single lifts. There is an Open Team, Master, Mixed (lifters from all ages and women), teenage and women. The fee is $75 and should be paid straight to the 100% RAW main office.
If you are looking to enter the American Challenge you need to get your forms in now. Some events are already closed and others have few spots left.
Click on Website Link for info: www.RawPowerlifting.com
139 Marlas Way
Camden, NC 27921
President - Paul Bossi
Rawlifting@aol.com
www.RawPowerlifting.com
252-339-5025
Tuesday, May 14, 2013
Attention all Football Coaches, Strength Coaches, and Performance Coaches - By Ron McKeefery
Come join strength coaches from the Philadelphia Eagles, Detroit Lions, Cincinnati Bengals, University of Michigan, Naval Academy, University of Maryland, Temple, Eastern Michigan, and Western Michigan, Smarter Team Training, and Ultimate Strength and Conditioning present on year round strength and conditioning for football.
(Click on City for info)
Detroit Michigan - May 18, 2013
Baltimore Maryland - May 25th, 2013
Football Strong Clinics are designed for High School & College Football Coaches, Strength and Conditioning Coaches, and Performance Specialist that work with Football players. Three College Football Strength and Conditioning Coaches each speak on one aspect of the Collegiate Annual Strength and Conditioning Plan (Winter, Summer, and Inseason Programs), along with one NFL Strength and Conditioning Coach speaking on their strength and conditioning philosophy. The goal is for the coach or performance specialist to come and be able to walk away with an entire years worth of programming. Then come back the following year and compare their Winter program to what they see this year and next year.
Ron McKeefery, M.A, CSCS, SCCC www.RonMcKeefery.com
Physical Culture Books.com
Vital Nutrition Store.com
(Click on City for info)
Detroit Michigan - May 18, 2013
Baltimore Maryland - May 25th, 2013
Football Strong Clinics are designed for High School & College Football Coaches, Strength and Conditioning Coaches, and Performance Specialist that work with Football players. Three College Football Strength and Conditioning Coaches each speak on one aspect of the Collegiate Annual Strength and Conditioning Plan (Winter, Summer, and Inseason Programs), along with one NFL Strength and Conditioning Coach speaking on their strength and conditioning philosophy. The goal is for the coach or performance specialist to come and be able to walk away with an entire years worth of programming. Then come back the following year and compare their Winter program to what they see this year and next year.
Ron McKeefery, M.A, CSCS, SCCC www.RonMcKeefery.com
Physical Culture Books.com
Vital Nutrition Store.com
BOOK REVIEW - Maximize Your Training - By Fred Fornicola
Originally posted on NaturalStrength.com on November 4, 1999
One of the foremost authorities of HIT, Mr. Matt Brzycki, has collaborated with some of the greatest strength and conditioning coaches of our era to put together a compilation of training experiences and unarguable proven results in a book appropriately called Maximize Your Training. With pioneers of strength and conditioning within the last 20 years such as Ken Mannie, Dr. Ken Leistner, Maximum Bob Whelan, Matt Brzycki (and the list goes on and on), you can benefit tremendously from reading the different approaches that are offered by these great minds. This book is not a full of magic secrets or just routines; it is an approach to training properly with emphasis on the whole picture of developing strength and condition. What Maximize has to offer is different from any book that I have ever read on productive strength training. Not only do you have several great minds contributing to this must read book; it doesn’t have to be read in any sequential order. When I first received this book (courtesy of www.barnesandnoble.com) , I read Matt Brzycki's chapter on Metabolic Conditioning, and if you have the, (pardon this ladies) the balls to do a Matt 3x3 (which I did this morning BTW and I’m paying for it now), you will experience what he is referring to. I also anxiously read Coach Ken Mannies chapter on Athletic Skill Development and then proceeded to read Maximum Bob's input on Balanced Training. As you con tell by the chapter titles, there is MUCH variety to this book and I can’t express to you the in depth but succinct writing that each author put into their contribution. There are some chapters that are extensive and you may not find them very interesting, but that's the beauty of this book, if there is some aspect of this book that doesn't hold your interest, you don’t have to read it right away. It may pertain to you later on down the road, but you'll be glad this book is part of your collection. I know I am.
Physical Culture Books.com
Vital Nutrition Store.com
One of the foremost authorities of HIT, Mr. Matt Brzycki, has collaborated with some of the greatest strength and conditioning coaches of our era to put together a compilation of training experiences and unarguable proven results in a book appropriately called Maximize Your Training. With pioneers of strength and conditioning within the last 20 years such as Ken Mannie, Dr. Ken Leistner, Maximum Bob Whelan, Matt Brzycki (and the list goes on and on), you can benefit tremendously from reading the different approaches that are offered by these great minds. This book is not a full of magic secrets or just routines; it is an approach to training properly with emphasis on the whole picture of developing strength and condition. What Maximize has to offer is different from any book that I have ever read on productive strength training. Not only do you have several great minds contributing to this must read book; it doesn’t have to be read in any sequential order. When I first received this book (courtesy of www.barnesandnoble.com) , I read Matt Brzycki's chapter on Metabolic Conditioning, and if you have the, (pardon this ladies) the balls to do a Matt 3x3 (which I did this morning BTW and I’m paying for it now), you will experience what he is referring to. I also anxiously read Coach Ken Mannies chapter on Athletic Skill Development and then proceeded to read Maximum Bob's input on Balanced Training. As you con tell by the chapter titles, there is MUCH variety to this book and I can’t express to you the in depth but succinct writing that each author put into their contribution. There are some chapters that are extensive and you may not find them very interesting, but that's the beauty of this book, if there is some aspect of this book that doesn't hold your interest, you don’t have to read it right away. It may pertain to you later on down the road, but you'll be glad this book is part of your collection. I know I am.
Physical Culture Books.com
Vital Nutrition Store.com
Thursday, May 2, 2013
High-Tension Multiple Sets for the Lower Body - By Ken Mannie
Ken Mannie is the Head Strength & Conditioning Coach, Michigan State University. (Originally published May 1999)
Strength-training routines for the lower body are often difficult to design due to the lack of exercise choices and/or equipment. As a result, the workouts for this area may easily disintegrate into a monotonous endeavor-dampening enthusiasm and hampering progress.
If variety is the spice of life, it is truly the underpinning of a demanding year-round activity such as strength training. Having accepted this fact over the years, we've developed a lower body training system that provides our trainees with numerous options and fresh challenges on a daily basis.
Before presenting routines, however, it would be helpful to describe our approach to exercise execution:
FULL-RANGE EXERCISE
Within safe limitations, all of the exercises that follow are taken through a full range of motion (ROM). This concept ensures the strengthening of the target musculature - both concentrically (raising the weight) and eccentrically (lowering the weight) - throughout the biomechanical ROM of a specific exercise.
One exception to this rule is the individual who experiences pain or discomfort at certain points in the ROM due to past injuries or related problems.
Another exception is with the squat movement, where we teach a parallel position (i.e., top of the thigh parallel to the floor) at the mid-range posture.
CONTROL THE MOVEMENT SPEED
As much as possible, we teach our athletes to reduce unneeded momentum and potentially dangerous jerking and bouncing, regardless of the type of equipment being used (free weights or machines). Our general guideline for movement speed stipulates a 1-2 second concentric contraction and a 3-4 second eccentric contraction.
We also recommend a brief pause (1 second) at the mid-range position, which enables a smooth transition between the concentric and eccentric contractions.
MAINTAIN CORRECT BODY POSTURE
It is wise to avoid various forms of cheating (e.g., twisting the torso when it should remain erect, abnormally arching the low back, "throwing" the weight instead of lifting it, and "dropping" the weight instead of lowering it) in order to accentuate efficiency and be attentive to safety concerns.
Coaches should always emphasize the importance of quality over quantity, as certain trainees will always operate under the "more is better" mentality, even when doing more means doing it improperly.
APPLY THE OVERLOAD PRINCIPLE
Accurate records must be kept of all exercises done in these routines. As we have mentioned here before, our primary overload system is the Double Progression Plan. This involves establishing a rep range (e.g., 10-15), finding a weight that allows successful completion of the set at the lower end of the range and staying with that weight until the high end of the range is attained.
When this is accomplished, the weight is raised by a predetermined amount (usually 5-10 pounds for lower body exercises). Only properly performed reps should be recorded. This prevents an unwarranted increase in the weight, which can exacerbate the problem of improper form.
INTENSITY OF EFFORT
The majority of the exercises to be described here are taken to the point of momentary muscular fatigue (i.e., until no further properly performed reps are attainable). This technique stimulates maximal muscle fiber recruitment in the target area in a highly efficient manner.
(Note: Due to safety considerations, we do not employ this methodology for the squat exercise, as it would place the trainee in a compromising position.)
We should also mention that all sets listed are "work sets" - they do not include any "warm-up" sets the athlete chooses to perform.
With these suggestions in mind, we can now take a closer look at the specific routines.
ROUTINE #1
Leg Press Descending Pyramid
This routine involves three sets of the leg press, which is a compound movement - a double-joint exercise involving both the leg and hip musculature - separated with the three isolation movements, single-joint exercises such as leg curl and leg extension.
The leg press sets are performed in a "descending pyramid" fashion. In other words, the weight and reps are reduced for each successive set. These reductions are necessary due to the work intensity and fatigue incurred from the cumulative effects of the routine.
Drawn-up, the entire routine looks like this:
* Leg press, 12-15 reps
* Leg curl, 8-12 reps
* Leg press, 9-11 reps
* Leg extension, 8-12 reps
* Leg press, 6-8 reps
* Hip abduction (outer hip/thigh) 8-12 reps
* The approximate recovery time between sets is 1 and 1/2 to 2 minutes.
ROUTINE #2
Pre-Exhaust
This routine is brutally difficult, involving two rounds of three exercises done in succession with minimal recovery time. Two isolation exercises are performed first, thus fatiguing the quadriceps and hamstrings.
A compound movement immediately follows the second isolation movement to work not only the fresh muscle fibers of the hip area, but also the already spent posterior and anterior leg musculature.
Following is the routine:
* Leg curl, 8-12 reps
* Leg extension, 8-12 reps
* Leg press, 8-12 reps
These exercises are done in immediate succession, with only as much recovery as is needed to proceed to the next exercise. All of the weights should be pre-set so that no time is wasted in beginning the next movement.
Upon completion of the leg press set, allow for a recovery, then repeat the sequence. Understand that the weights will be significantly lower on all three exercises the second time around, though the loads must still be as heavy as possible for the given rep range.
ROUTINE #3
Double-Double Single-Single
As indicated, this routine begins with two successive double-joint movements followed by two successive single-joint movements. For our double-joint movement in this routine, we like to use a modality known as the "Tru-Squat" (check photo.)
This machine allows us to perform the squat movement with firm back support and proper leg and hip position.
The isolation movements used in conjunction with the Tru-Squat are hip flexion (drawing the thigh toward the abdominal region with either machine or manual resistance placed just above the knee area) and hip adduction (drawing the legs together from an abducted (spread) position with either machine or manual resistance placed in the inner thigh and ankle regions).
The routine sequence looks like this:
* Tru-Squat, 12-15 reps
* Tru-Squat, 8-10 reps
* Hip flexion, 8-10 reps
* Hip adduction, 8-10 reps
We suggest a Z-minute recovery after each Tru-Squat set and a 1-minute recovery between the hip flexion and hip adduction sets.
We like to use this routine on a day on which our intention is to "lighten-up" our lower body work, but still provide some strength stimulation to the area.
(Note: The leg press, deadlift, or conventional squat can be substituted for the Tru-Squat.)
CLOSING THOUGHTS
These routines can be rotated throughout the training week in a multitude of ways. Whether your current philosophy calls for total body workouts, upper/lower split routines, or a combination of both approaches, these routines can put a little variety into your workout plan.
Physical Culture Books.com
Vital Nutrition Store.com
Strength-training routines for the lower body are often difficult to design due to the lack of exercise choices and/or equipment. As a result, the workouts for this area may easily disintegrate into a monotonous endeavor-dampening enthusiasm and hampering progress.
If variety is the spice of life, it is truly the underpinning of a demanding year-round activity such as strength training. Having accepted this fact over the years, we've developed a lower body training system that provides our trainees with numerous options and fresh challenges on a daily basis.
Before presenting routines, however, it would be helpful to describe our approach to exercise execution:
FULL-RANGE EXERCISE
Within safe limitations, all of the exercises that follow are taken through a full range of motion (ROM). This concept ensures the strengthening of the target musculature - both concentrically (raising the weight) and eccentrically (lowering the weight) - throughout the biomechanical ROM of a specific exercise.
One exception to this rule is the individual who experiences pain or discomfort at certain points in the ROM due to past injuries or related problems.
Another exception is with the squat movement, where we teach a parallel position (i.e., top of the thigh parallel to the floor) at the mid-range posture.
CONTROL THE MOVEMENT SPEED
As much as possible, we teach our athletes to reduce unneeded momentum and potentially dangerous jerking and bouncing, regardless of the type of equipment being used (free weights or machines). Our general guideline for movement speed stipulates a 1-2 second concentric contraction and a 3-4 second eccentric contraction.
We also recommend a brief pause (1 second) at the mid-range position, which enables a smooth transition between the concentric and eccentric contractions.
MAINTAIN CORRECT BODY POSTURE
It is wise to avoid various forms of cheating (e.g., twisting the torso when it should remain erect, abnormally arching the low back, "throwing" the weight instead of lifting it, and "dropping" the weight instead of lowering it) in order to accentuate efficiency and be attentive to safety concerns.
Coaches should always emphasize the importance of quality over quantity, as certain trainees will always operate under the "more is better" mentality, even when doing more means doing it improperly.
APPLY THE OVERLOAD PRINCIPLE
Accurate records must be kept of all exercises done in these routines. As we have mentioned here before, our primary overload system is the Double Progression Plan. This involves establishing a rep range (e.g., 10-15), finding a weight that allows successful completion of the set at the lower end of the range and staying with that weight until the high end of the range is attained.
When this is accomplished, the weight is raised by a predetermined amount (usually 5-10 pounds for lower body exercises). Only properly performed reps should be recorded. This prevents an unwarranted increase in the weight, which can exacerbate the problem of improper form.
INTENSITY OF EFFORT
The majority of the exercises to be described here are taken to the point of momentary muscular fatigue (i.e., until no further properly performed reps are attainable). This technique stimulates maximal muscle fiber recruitment in the target area in a highly efficient manner.
(Note: Due to safety considerations, we do not employ this methodology for the squat exercise, as it would place the trainee in a compromising position.)
We should also mention that all sets listed are "work sets" - they do not include any "warm-up" sets the athlete chooses to perform.
With these suggestions in mind, we can now take a closer look at the specific routines.
ROUTINE #1
Leg Press Descending Pyramid
This routine involves three sets of the leg press, which is a compound movement - a double-joint exercise involving both the leg and hip musculature - separated with the three isolation movements, single-joint exercises such as leg curl and leg extension.
The leg press sets are performed in a "descending pyramid" fashion. In other words, the weight and reps are reduced for each successive set. These reductions are necessary due to the work intensity and fatigue incurred from the cumulative effects of the routine.
Drawn-up, the entire routine looks like this:
* Leg press, 12-15 reps
* Leg curl, 8-12 reps
* Leg press, 9-11 reps
* Leg extension, 8-12 reps
* Leg press, 6-8 reps
* Hip abduction (outer hip/thigh) 8-12 reps
* The approximate recovery time between sets is 1 and 1/2 to 2 minutes.
ROUTINE #2
Pre-Exhaust
This routine is brutally difficult, involving two rounds of three exercises done in succession with minimal recovery time. Two isolation exercises are performed first, thus fatiguing the quadriceps and hamstrings.
A compound movement immediately follows the second isolation movement to work not only the fresh muscle fibers of the hip area, but also the already spent posterior and anterior leg musculature.
Following is the routine:
* Leg curl, 8-12 reps
* Leg extension, 8-12 reps
* Leg press, 8-12 reps
These exercises are done in immediate succession, with only as much recovery as is needed to proceed to the next exercise. All of the weights should be pre-set so that no time is wasted in beginning the next movement.
Upon completion of the leg press set, allow for a recovery, then repeat the sequence. Understand that the weights will be significantly lower on all three exercises the second time around, though the loads must still be as heavy as possible for the given rep range.
ROUTINE #3
Double-Double Single-Single
As indicated, this routine begins with two successive double-joint movements followed by two successive single-joint movements. For our double-joint movement in this routine, we like to use a modality known as the "Tru-Squat" (check photo.)
This machine allows us to perform the squat movement with firm back support and proper leg and hip position.
The isolation movements used in conjunction with the Tru-Squat are hip flexion (drawing the thigh toward the abdominal region with either machine or manual resistance placed just above the knee area) and hip adduction (drawing the legs together from an abducted (spread) position with either machine or manual resistance placed in the inner thigh and ankle regions).
The routine sequence looks like this:
* Tru-Squat, 12-15 reps
* Tru-Squat, 8-10 reps
* Hip flexion, 8-10 reps
* Hip adduction, 8-10 reps
We suggest a Z-minute recovery after each Tru-Squat set and a 1-minute recovery between the hip flexion and hip adduction sets.
We like to use this routine on a day on which our intention is to "lighten-up" our lower body work, but still provide some strength stimulation to the area.
(Note: The leg press, deadlift, or conventional squat can be substituted for the Tru-Squat.)
CLOSING THOUGHTS
These routines can be rotated throughout the training week in a multitude of ways. Whether your current philosophy calls for total body workouts, upper/lower split routines, or a combination of both approaches, these routines can put a little variety into your workout plan.
Physical Culture Books.com
Vital Nutrition Store.com
Monday, April 22, 2013
Steel City Tough - By Ken Mannie
Ken Mannie is the head Strength/Conditioning Coach at Michigan State University. (Article originally published February 1999)
The Making of a Strength Coach
Steubenville, Ohio, my home town, is a unique city in the Upper Ohio Valley that embodies all of the grit and hardhat mentality of a classic steel metropolis.
With Pittsburgh, PA, only a 40-minute drive to the east and the hills of West Virginia rolled up along the opposite bank of the Ohio River, the 'Ville is a true American breeding ground for steelhands, linebackers, and patriots who have never forgotten the Alamo and Bastogne.
My grandpa, Gabriel ("Gabe"), lived by the credo, "Home, Work, Church," and those words still ring in my ear. Most of the other people in the 'Ville' added sports to the list. True idolators of the Pittsburgh Steelers and Cleveland Browns, they lived for the crisp Sunday afternoon war at Pitt Stadium, waged both on the field and up in the stands, with no holds barred and no prisoners taken.
Grandpa was the father figure in our family. He had come over from Italy as a teenager and lived in Follansbee, WV, before crossing the Ohio River and settling in Steubenville. He was a glass factory worker for much of his young life and right up until his death at age 84, Grandpa Gabe was climbing 20-foot ladders and lifting sledge hammers, crowbars, cinder blocks, steel fences, and shovels of coal for the furnace.
Stern, stubborn, and downright mean at times, he was a card-carrying advocate of tough love. I never realized how much I loved him or the powerful impact he had on my life until the last few years of his life. I miss him and think about him every day.
THE HARD WAY
It was in this setting that I grew up, got beat up at times, and learned that you have to earn respect every day in your life. And it was the weight-lifting sessions in the cellars, garages, and run-down "gyms" of the 'Ville that become the genesis of my passion for the strength game.
There never was anything fancy about it, no Hammer or Nautilus machines. There were no machines at all, nor anything that could be considered conventional equipment.
Much of what we used was made in the mills (illegally), and we were never sure of the correct weight of anything. If it was "bigger," we assumed it was heavier. We were always flirting with disaster, especially with our squats, bench presses, and standing military presses.
We never heard of the principle of "Function dictates design." Our battlecry was "Keep using it until it breaks."
With floor space at a premium, we used an abundance of overhead or hanging devices that we bolted or nailed to the walls. Steel bars of varying sizes, shapes, weights, and angles were easily obtained. Hence, the preponderance of chin, dip, and isometric gizmos. Isos were a big deal in the '60s.
Seldom was the word "health" ever heard. We lifted for other reasons - to be stronger, bigger, and have "the look." The thought of health benefits never crossed our minds. Some guys actually smoked cigarettes and drank beer while they lifted.
Most of what we did was based on hearsay. Whatever we read in the muscle magazines and everything we saw the older guys "up on the hill" doing, we attacked with blind faith or, occasionally, with sheer stupidity.
Most of our workouts were Neanderthal versions of high-intensity training, with a variety of "who-can-do-the-most-reps" contests (heavily wagered on) going on all the time.
Those were good days. Life may not have always been beautiful, but we worked through the hard times. Lifting was the one thing we did, if for no other reason than to let off steam.
Most of us dabbled in one sport or another. Steubenville - the entire Valley, for that matter - was deeply addicted to high school sports.
As in most steel towns, football was king. Weight-training and football always enjoyed a royal marriage, and the coaches in the Valley never bought into the mythology that weight-lifting causes the loss of flexibility, athleticism, and speed.
They wanted strong, kick-butt football players, and they believed that weight-training was the way to grow them.
Steubenville never had to prove its toughness. It remains one of the few communities left in the world that have more playing fields than parking lots, and the fields are in constant use.
When we couldn't find an empty field, we would either challenge the winners of the current match, or set up shop on the median strip of Route 7. It was long enough - about 60 miles - but only about 30 yards wide. Things could become interesting when you got knocked out of bounds and had to dodge the oncoming traffic.
Naturally, the Ohio Highway Patrol wasn't fond of our little scrimmages and they would stop to make us aware of that fact. Undaunted and foolish, we would hide in the high grass along the river until they were out of sight and then tee the ball up again.
ST. PETER AT THE GATE
Heading into the sixth grade at St. Peter's Elementary School, I decided to give organized, "full metal jacket" football a try. When I reported to the locker room, a coach took one look at me, stuck a bucket and some towels into my face, and gave me some tips on how to become a good water boy. I told him I'd rather be a good football player.
I knew how much I was going to like football the first time I drove my shoulder pads under an opponent's chin and knocked him on his back. My helmet did three revolutions around my head.
The reaction of the players and coaches to that hit remains etched in my memory. I ended up starting at nose tackle - all 105 pounds of me.
My first desire to train with weights was actually stimulated by an article on the Minnesota Vikings' fullback, Bill Brown. Bill was a large, unrelenting runner and blocker with a propensity for charging the line of scrimmage - with or without the football.
Bill attributed his power and durability to weight-training. That was all I needed to know. Weight-training became a passion for me at Catholic Central H.S. in the late '60s. I weighed a buck eighty-five as a senior guard/linebacker and was honored to be named defensive player of the year and most valuable player.
Over the summer, I put on 25 pounds the good old-fashioned way - bloodletting strength workouts and a ton of peanut butter and jelly sandwiches.
THE AKRON ADVENTURE
I was now ready to "walk on" at the U. of Akron. My only hope for making the team was to impress the coaching staff as a hitter. Actually, it was the only natural ability I possessed. As a scout-team player, I zeroed in on all the stars as often as I could, throwing everything I had at them.
That upset some of the people, but I wasn't overly concerned about hurt feelings. I understood that if something good didn't happen to me, it would be back to the blast furnace as a cinder-snapper in Wheeling-Pittsburgh Steel. That had been my summer job in 1970 - the one my grandpa insisted that I keep.
Paul "Chooch" Coppa, a Fighting Crusader teammate of mine, walked on with me. We rented a room at the YMCA daily rate, as we weren't sure whether our collegiate career would last four years or four days.
As it turned out, I earned both a starting position at offensive guard and a full athletic scholarship in the spring of my freshman year. Chooch earned his scholarship and starting position at offensive center shortly thereafter. Mission accomplished.
Weight-training played a big role in my career as a college player. I was the smallest guy on the offensive line at 212 pounds, but I was also one of the few who lifted on a regular basis.
It was a tremendous help. Even in those days (1970-73), we were competing against 250-270 pound defensive linemen - and, remember, this was "college-division football." There were no Division lA, 1AA, etc., classifications at that time. You were either big time or no time.
PAYBACK TIME
Upon graduating from the U of A, I was fortunate to land a high school teaching and coaching job at United Local School in Hanoverton, OH. Reno Saccoccia, another CCHS Fighting Crusader and Akron Zip, was responsible for getting me the job. He would also become my brother-in-law several years later when I married his beautiful sister, Marianne.
Reno is the quintessential Steubenville native - thick-skinned, tough, straightforward. He is currently the head football coach and athletic director at Steubenville H.S. and is one of the winningest coaches in state history.
He has taught me a lot about football, life, and dealing with adversity, and I'm still learning from him.
After one year at United, I returned to Steubenville Catholic Central H.S. as an assistant coach in football, wrestling, and track. Since I was the "Phys Ed" guy, I also became the strength coach.
Steubenville lives for high school football. People start talking about the next game as soon as the one they've just watched is over. In the cold of winter, they argue about it in the coffee shops. In the heat of early summer, they make predictions over the suds in the local pub.
The stadiums in the Valley are jam-packed on Friday and Saturday nights, regardless of who is playing. With the smoke stacks billowing in the background of the concrete and steel arenas, you can watch and hear some of the hardest-hitting high school football in the land.
On a frigid evening in late fall, 10,000 of the most vocal and partisan fans in the world will overflow Harding Stadium for the annual confrontation between the Blue and Gold of Central Catholic and the Red and Black of Steubenville H.S.
It is one of the oldest and most intense high school rivalries in football. And though the kids have played Little League together, competed against one another in junior high, freshman, and junior varsity competition, and sometimes even live next door to one another, the sound of their hitting will shake down the thunder from the frozen sky.
I played in two of those games and coached in eight others, and I can vividly recall the colors, sights, and sounds of every one of them.
My eight years at CCHS proved to be a great learning experience. I learned how to deal with every critical situation in the teenager's tumultuous years - from pimples, to family problems, to boyfriend/girlfriend crises, to SAT tests, to preparing for the city-championship game.
It's a tough duty and I have the utmost respect and admiration for high school teachers and coaches - and I've been fortunate to have worked with some of the best.
It was tough leaving good guys like my coach, Rich Wilinski, and my staff buddy, Gregg Bahen, a tough ex-Marine who lifted with me frequently, including the morning of my wedding day! He became the head coach several years later and celebrated by winning the state championship.
But after eight years of giving back to my high school and high school football I realized that it was time to move on with my life and my career. Ohio State University was offering a graduate assistant program in strength and conditioning and I decided to give it a shot - to get my master's degree and work at the collegiate level.
It was 1984 and the Buckeyes had a superlative team. They enjoyed working at football, and I enjoyed working with them. Somehow I managed to complete 52 quarter hours of course work, train the football team, serve an internship at nearby Dublin H.S., and average four or five hours of sleep. Marianne, the total team player, worked full-time to pay the rent and put food on the table.
In 1985, master's degree in hand, I applied for the strength coaching position at The University of Toledo. I would become the first full-time strength coach in the Mid American Conference.
I would spend nine years at Toledo and work for three outstanding head football coaches. For four of those years, we operated out of an 800-square foot weight room located in the east tower of the Glass Bowl Stadium.
The room had very little equipment, cracked walls and ceilings (whose plaster and paint peelings occasionally fell on the players' heads while they were lifting), and was overrun with chipmunks and field mice.
When the stadium was renovated as part of a new football complex, I found myself the guardian of a magnificent 3,500-square foot weight room replete with $25,000 worth of new equipment. Toledo won a share of the MAC title in 1990 under Nick Saban and went on to become the winningest MAC team of the '90s.
ENTER SPARTAN PRIDE
After winning the MAC championship in 1990, Nick Saban left Toledo to become the defensive coordinator for the Cleveland Browns, where he developed the NFL's stingiest defense. Four years later he accepted the head coaching job at Michigan State. That's when he called me up and gave me the offer I couldn't refuse.
I now have the greatest job in the world, at least in my mind. We recently moved into a 9,000-square foot weight room and have purchased nearly a quarter of a million dollars worth of new equipment over the past three years.
I consider myself very fortunate to be doing what I want to do in the way I feel it should be done.
The great thing about being a strength and conditioning coach at the collegiate level is that you get to see the kids nearly every day, but it's not just the workouts that makes the job so special. It's the influence you can have on the more important areas of their lives.
To all the young coaches who read these lines, I'd like to offer several helpful suggestions:
Words to the Wise
1. Develop a true love for what you do.
2. Develop a true love for the kids you coach.
3. Always remember that these kids need and want discipline and structure, even though they won't always admit it.
4. Learn, learn some more, and always realize that there's always something more to learn.
5. Be willing to pay your dues - be a "grunt" for a while - as it is the only way you can appreciate the importance of this profession.
6. Whenever you start feeling overworked:, underpaid and burned out, take some time off and see whether it makes a difference. If it doesn't look for some ether kind of work.
And always remember: There are a million qualified tough, caring guys out there dying to work hard for a good cause - helping youngsters become better athletes and better people.
Physical Culture Books.com
Vital Nutrition Store.com
The Making of a Strength Coach
Steubenville, Ohio, my home town, is a unique city in the Upper Ohio Valley that embodies all of the grit and hardhat mentality of a classic steel metropolis.
With Pittsburgh, PA, only a 40-minute drive to the east and the hills of West Virginia rolled up along the opposite bank of the Ohio River, the 'Ville is a true American breeding ground for steelhands, linebackers, and patriots who have never forgotten the Alamo and Bastogne.
My grandpa, Gabriel ("Gabe"), lived by the credo, "Home, Work, Church," and those words still ring in my ear. Most of the other people in the 'Ville' added sports to the list. True idolators of the Pittsburgh Steelers and Cleveland Browns, they lived for the crisp Sunday afternoon war at Pitt Stadium, waged both on the field and up in the stands, with no holds barred and no prisoners taken.
Grandpa was the father figure in our family. He had come over from Italy as a teenager and lived in Follansbee, WV, before crossing the Ohio River and settling in Steubenville. He was a glass factory worker for much of his young life and right up until his death at age 84, Grandpa Gabe was climbing 20-foot ladders and lifting sledge hammers, crowbars, cinder blocks, steel fences, and shovels of coal for the furnace.
Stern, stubborn, and downright mean at times, he was a card-carrying advocate of tough love. I never realized how much I loved him or the powerful impact he had on my life until the last few years of his life. I miss him and think about him every day.
THE HARD WAY
It was in this setting that I grew up, got beat up at times, and learned that you have to earn respect every day in your life. And it was the weight-lifting sessions in the cellars, garages, and run-down "gyms" of the 'Ville that become the genesis of my passion for the strength game.
There never was anything fancy about it, no Hammer or Nautilus machines. There were no machines at all, nor anything that could be considered conventional equipment.
Much of what we used was made in the mills (illegally), and we were never sure of the correct weight of anything. If it was "bigger," we assumed it was heavier. We were always flirting with disaster, especially with our squats, bench presses, and standing military presses.
We never heard of the principle of "Function dictates design." Our battlecry was "Keep using it until it breaks."
With floor space at a premium, we used an abundance of overhead or hanging devices that we bolted or nailed to the walls. Steel bars of varying sizes, shapes, weights, and angles were easily obtained. Hence, the preponderance of chin, dip, and isometric gizmos. Isos were a big deal in the '60s.
Seldom was the word "health" ever heard. We lifted for other reasons - to be stronger, bigger, and have "the look." The thought of health benefits never crossed our minds. Some guys actually smoked cigarettes and drank beer while they lifted.
Most of what we did was based on hearsay. Whatever we read in the muscle magazines and everything we saw the older guys "up on the hill" doing, we attacked with blind faith or, occasionally, with sheer stupidity.
Most of our workouts were Neanderthal versions of high-intensity training, with a variety of "who-can-do-the-most-reps" contests (heavily wagered on) going on all the time.
Those were good days. Life may not have always been beautiful, but we worked through the hard times. Lifting was the one thing we did, if for no other reason than to let off steam.
Most of us dabbled in one sport or another. Steubenville - the entire Valley, for that matter - was deeply addicted to high school sports.
As in most steel towns, football was king. Weight-training and football always enjoyed a royal marriage, and the coaches in the Valley never bought into the mythology that weight-lifting causes the loss of flexibility, athleticism, and speed.
They wanted strong, kick-butt football players, and they believed that weight-training was the way to grow them.
Steubenville never had to prove its toughness. It remains one of the few communities left in the world that have more playing fields than parking lots, and the fields are in constant use.
When we couldn't find an empty field, we would either challenge the winners of the current match, or set up shop on the median strip of Route 7. It was long enough - about 60 miles - but only about 30 yards wide. Things could become interesting when you got knocked out of bounds and had to dodge the oncoming traffic.
Naturally, the Ohio Highway Patrol wasn't fond of our little scrimmages and they would stop to make us aware of that fact. Undaunted and foolish, we would hide in the high grass along the river until they were out of sight and then tee the ball up again.
ST. PETER AT THE GATE
Heading into the sixth grade at St. Peter's Elementary School, I decided to give organized, "full metal jacket" football a try. When I reported to the locker room, a coach took one look at me, stuck a bucket and some towels into my face, and gave me some tips on how to become a good water boy. I told him I'd rather be a good football player.
I knew how much I was going to like football the first time I drove my shoulder pads under an opponent's chin and knocked him on his back. My helmet did three revolutions around my head.
The reaction of the players and coaches to that hit remains etched in my memory. I ended up starting at nose tackle - all 105 pounds of me.
My first desire to train with weights was actually stimulated by an article on the Minnesota Vikings' fullback, Bill Brown. Bill was a large, unrelenting runner and blocker with a propensity for charging the line of scrimmage - with or without the football.
Bill attributed his power and durability to weight-training. That was all I needed to know. Weight-training became a passion for me at Catholic Central H.S. in the late '60s. I weighed a buck eighty-five as a senior guard/linebacker and was honored to be named defensive player of the year and most valuable player.
Over the summer, I put on 25 pounds the good old-fashioned way - bloodletting strength workouts and a ton of peanut butter and jelly sandwiches.
THE AKRON ADVENTURE
I was now ready to "walk on" at the U. of Akron. My only hope for making the team was to impress the coaching staff as a hitter. Actually, it was the only natural ability I possessed. As a scout-team player, I zeroed in on all the stars as often as I could, throwing everything I had at them.
That upset some of the people, but I wasn't overly concerned about hurt feelings. I understood that if something good didn't happen to me, it would be back to the blast furnace as a cinder-snapper in Wheeling-Pittsburgh Steel. That had been my summer job in 1970 - the one my grandpa insisted that I keep.
Paul "Chooch" Coppa, a Fighting Crusader teammate of mine, walked on with me. We rented a room at the YMCA daily rate, as we weren't sure whether our collegiate career would last four years or four days.
As it turned out, I earned both a starting position at offensive guard and a full athletic scholarship in the spring of my freshman year. Chooch earned his scholarship and starting position at offensive center shortly thereafter. Mission accomplished.
Weight-training played a big role in my career as a college player. I was the smallest guy on the offensive line at 212 pounds, but I was also one of the few who lifted on a regular basis.
It was a tremendous help. Even in those days (1970-73), we were competing against 250-270 pound defensive linemen - and, remember, this was "college-division football." There were no Division lA, 1AA, etc., classifications at that time. You were either big time or no time.
PAYBACK TIME
Upon graduating from the U of A, I was fortunate to land a high school teaching and coaching job at United Local School in Hanoverton, OH. Reno Saccoccia, another CCHS Fighting Crusader and Akron Zip, was responsible for getting me the job. He would also become my brother-in-law several years later when I married his beautiful sister, Marianne.
Reno is the quintessential Steubenville native - thick-skinned, tough, straightforward. He is currently the head football coach and athletic director at Steubenville H.S. and is one of the winningest coaches in state history.
He has taught me a lot about football, life, and dealing with adversity, and I'm still learning from him.
After one year at United, I returned to Steubenville Catholic Central H.S. as an assistant coach in football, wrestling, and track. Since I was the "Phys Ed" guy, I also became the strength coach.
Steubenville lives for high school football. People start talking about the next game as soon as the one they've just watched is over. In the cold of winter, they argue about it in the coffee shops. In the heat of early summer, they make predictions over the suds in the local pub.
The stadiums in the Valley are jam-packed on Friday and Saturday nights, regardless of who is playing. With the smoke stacks billowing in the background of the concrete and steel arenas, you can watch and hear some of the hardest-hitting high school football in the land.
On a frigid evening in late fall, 10,000 of the most vocal and partisan fans in the world will overflow Harding Stadium for the annual confrontation between the Blue and Gold of Central Catholic and the Red and Black of Steubenville H.S.
It is one of the oldest and most intense high school rivalries in football. And though the kids have played Little League together, competed against one another in junior high, freshman, and junior varsity competition, and sometimes even live next door to one another, the sound of their hitting will shake down the thunder from the frozen sky.
I played in two of those games and coached in eight others, and I can vividly recall the colors, sights, and sounds of every one of them.
My eight years at CCHS proved to be a great learning experience. I learned how to deal with every critical situation in the teenager's tumultuous years - from pimples, to family problems, to boyfriend/girlfriend crises, to SAT tests, to preparing for the city-championship game.
It's a tough duty and I have the utmost respect and admiration for high school teachers and coaches - and I've been fortunate to have worked with some of the best.
It was tough leaving good guys like my coach, Rich Wilinski, and my staff buddy, Gregg Bahen, a tough ex-Marine who lifted with me frequently, including the morning of my wedding day! He became the head coach several years later and celebrated by winning the state championship.
But after eight years of giving back to my high school and high school football I realized that it was time to move on with my life and my career. Ohio State University was offering a graduate assistant program in strength and conditioning and I decided to give it a shot - to get my master's degree and work at the collegiate level.
It was 1984 and the Buckeyes had a superlative team. They enjoyed working at football, and I enjoyed working with them. Somehow I managed to complete 52 quarter hours of course work, train the football team, serve an internship at nearby Dublin H.S., and average four or five hours of sleep. Marianne, the total team player, worked full-time to pay the rent and put food on the table.
In 1985, master's degree in hand, I applied for the strength coaching position at The University of Toledo. I would become the first full-time strength coach in the Mid American Conference.
I would spend nine years at Toledo and work for three outstanding head football coaches. For four of those years, we operated out of an 800-square foot weight room located in the east tower of the Glass Bowl Stadium.
The room had very little equipment, cracked walls and ceilings (whose plaster and paint peelings occasionally fell on the players' heads while they were lifting), and was overrun with chipmunks and field mice.
When the stadium was renovated as part of a new football complex, I found myself the guardian of a magnificent 3,500-square foot weight room replete with $25,000 worth of new equipment. Toledo won a share of the MAC title in 1990 under Nick Saban and went on to become the winningest MAC team of the '90s.
ENTER SPARTAN PRIDE
After winning the MAC championship in 1990, Nick Saban left Toledo to become the defensive coordinator for the Cleveland Browns, where he developed the NFL's stingiest defense. Four years later he accepted the head coaching job at Michigan State. That's when he called me up and gave me the offer I couldn't refuse.
I now have the greatest job in the world, at least in my mind. We recently moved into a 9,000-square foot weight room and have purchased nearly a quarter of a million dollars worth of new equipment over the past three years.
I consider myself very fortunate to be doing what I want to do in the way I feel it should be done.
The great thing about being a strength and conditioning coach at the collegiate level is that you get to see the kids nearly every day, but it's not just the workouts that makes the job so special. It's the influence you can have on the more important areas of their lives.
To all the young coaches who read these lines, I'd like to offer several helpful suggestions:
Words to the Wise
1. Develop a true love for what you do.
2. Develop a true love for the kids you coach.
3. Always remember that these kids need and want discipline and structure, even though they won't always admit it.
4. Learn, learn some more, and always realize that there's always something more to learn.
5. Be willing to pay your dues - be a "grunt" for a while - as it is the only way you can appreciate the importance of this profession.
6. Whenever you start feeling overworked:, underpaid and burned out, take some time off and see whether it makes a difference. If it doesn't look for some ether kind of work.
And always remember: There are a million qualified tough, caring guys out there dying to work hard for a good cause - helping youngsters become better athletes and better people.
Physical Culture Books.com
Vital Nutrition Store.com
Sunday, April 7, 2013
TRAINING SOLO - By Fred Fornicola
Originally posted on NaturalStrength.com on October 6, 1999. Visit Fred's Site.
I've been training alone for the last 5 years mostly in part because I haven't found anyone who has the same philosophy, motivation and dedication that I do. I did train briefly with someone 2 years back who after a few weeks thought we weren't doing enough for chest and bi's and he was "shrinking" so he quit training with me. That was okay with me because it reconfirmed that I didn't need anyone to put me through my workouts if they weren't going to train as hard as I was. If you are looking for a training partner or are already training with someone, make sure of a few things:
1) That they understand the methodology of what HARD and PROGRESSIVE training is all about.
2) That they are as dedicated and reliable as you are.
3) That YOU are going to be the best training partner you can be.
With that said, here are some of the things that I would like to touch on especially if you train alone: SAFETY, DEDICATION, MOTIVATION, INTENSITY, and PROGRESS.
SAFETY:
First and foremost, SAFETY is THE most important aspect of training especially when you are training alone. You need to organize your workouts so you can train alone without subjecting yourself to dangerous situations. If you want to Squat or Bench Press and you don't have a partner, keep your eye on people in the gym, you'll know who knows what they're doing and ask them for a spot. Explain to them what you'll be doing so they don't disrupt your set or not help you at the right moment. Let them know that they don't need to assistance you on your reps if the weights moving slow, that you're doing that intentionally. Keep in mind that most people will bounce the bar off their chests when they bench so they might think your struggling if your reps are under control. Also let them know how many reps you'll be getting so they don't interfere with your set. I would advise however, trying to devise a workout that eliminates any need for spotters if you can.
DEDICATION:
Since you are reading this article I will already assume that you are a dedicated strength athlete and by visiting NATURAL STRENGTH and other similar websites shows you are trying to improve your physical and mental well-being. Keep in mind that it is YOU who is going to get your ass to the gym and YOU who is going to push yourself through a workout, so make the promise to yourself that YOU will be the best training partner you have and you will be in the gym on your scheduled days and giving 100% every time.
MOTIVATION:
When you are training alone you need to keep yourself motivated. You need to keep challenging yourself every time you enter the gym and you can do that by using scheduled changes in your workouts. Some ideas may be utilizing different rep speeds, picking different exercises, rep ranges or changing up the order of exercises to help stimulate you mentally and physically. Keep reading NATURAL STRENGTH and other strength related information to keep yourself (excuse the pun) "pumped up" on training.
INTENSITY:
Undoubtedly my favorite topic. I LOVE raising the intensity level in my workouts. I was using different intensity factors almost to a fault. Training to failure in and of itself is intense (assuming your terminating a set because you can no longer move the weight, not just because it hurts), adding negatives etc can really "up" your workouts but can be counter productive if done too frequently. You need to keep in mind that workout intensity is an individual thing. What is intense to someone may be a walk in the park for others, so when you are training, realize where your intensity level is and, to use a popular phrase "kick it up a notch" to improve your workouts and growth.
Some idea of what intensity factors you can incorporate into your training:
Negatives: Negatives can be utilized in quite a few exercises such as Chins, Dips, and machines that allow you to raise the weight with 2 limbs and lower with one, for example you could do leg extensions by raising the weight with 2 legs to get to the top of the movement, and then use just 1 leg to lower the weight with an 8-10 second count. Just be careful with negatives, they will kick your ass muscularly and physiologically.
Drop Sets or Breakdowns: After taking a set to failure, you can further the set by quickly dropping the weight (10%-20%) and continuing with more repetitions until failure and then doing one more "drop" until complete failure. Again, a tough way to go. I would suggest however being very careful not to use this technique on isolation exercises very often. I did it for leg extensions on a few occasions and I'm still sore.
Rest Pause: This technique has been around for quite a while but not talked about too often. This technique is great for performing singles, but in a very safe manner. Here's how I utilize it. Use whatever weight and reps you would normally use and go to failure, rack the weight and "pause" for 10-15 seconds and perform as many more reps as you can (usually it will be 1-2), rack it again and pause for 15-20 seconds and pump out a couple more, again it will probably be only 1 or 2. Performing these singles is much safer than "maxing out" and much more effective for muscle hypertrophy.
Pre-Exhaust: A popular technique when Nautilus first came out and a big part of Arthur Jones' training philosophy. Eliminate the weak link by doing an isolation exercise first followed by a compound movement. An example would be a machine pullover followed immediately by chins. This will put your muscles AND your cardiovascular system through the paces.
Remember, use these techniques sparingly so as not to over train.
PROGRESS:
Progressing on a steady basis is what we all are after, but it becomes difficult at times whether you have a partner or not. Making progress in the gym is a culmination of hard training, healthy eating and proper recuperation. You need to be in tune to your body and find what works best for you; progress WILL come.
In closing, if you have a training partner and things are going well, more power to you. If you have a partner and things aren't working out, tell him or her and work out the details to make your workouts more effective and satisfying. You may have to hurt some feelings if you decide to change partners or train alone, but if you feel that your progress is being held back, it's the only decision to make. And for all of you who are training solo, remember that you and you alone are going to be the one who makes your training successful, so hit it HARD.
Physical Culture Books.com
Vital Nutrition Store.com
I've been training alone for the last 5 years mostly in part because I haven't found anyone who has the same philosophy, motivation and dedication that I do. I did train briefly with someone 2 years back who after a few weeks thought we weren't doing enough for chest and bi's and he was "shrinking" so he quit training with me. That was okay with me because it reconfirmed that I didn't need anyone to put me through my workouts if they weren't going to train as hard as I was. If you are looking for a training partner or are already training with someone, make sure of a few things:
1) That they understand the methodology of what HARD and PROGRESSIVE training is all about.
2) That they are as dedicated and reliable as you are.
3) That YOU are going to be the best training partner you can be.
With that said, here are some of the things that I would like to touch on especially if you train alone: SAFETY, DEDICATION, MOTIVATION, INTENSITY, and PROGRESS.
SAFETY:
First and foremost, SAFETY is THE most important aspect of training especially when you are training alone. You need to organize your workouts so you can train alone without subjecting yourself to dangerous situations. If you want to Squat or Bench Press and you don't have a partner, keep your eye on people in the gym, you'll know who knows what they're doing and ask them for a spot. Explain to them what you'll be doing so they don't disrupt your set or not help you at the right moment. Let them know that they don't need to assistance you on your reps if the weights moving slow, that you're doing that intentionally. Keep in mind that most people will bounce the bar off their chests when they bench so they might think your struggling if your reps are under control. Also let them know how many reps you'll be getting so they don't interfere with your set. I would advise however, trying to devise a workout that eliminates any need for spotters if you can.
DEDICATION:
Since you are reading this article I will already assume that you are a dedicated strength athlete and by visiting NATURAL STRENGTH and other similar websites shows you are trying to improve your physical and mental well-being. Keep in mind that it is YOU who is going to get your ass to the gym and YOU who is going to push yourself through a workout, so make the promise to yourself that YOU will be the best training partner you have and you will be in the gym on your scheduled days and giving 100% every time.
MOTIVATION:
When you are training alone you need to keep yourself motivated. You need to keep challenging yourself every time you enter the gym and you can do that by using scheduled changes in your workouts. Some ideas may be utilizing different rep speeds, picking different exercises, rep ranges or changing up the order of exercises to help stimulate you mentally and physically. Keep reading NATURAL STRENGTH and other strength related information to keep yourself (excuse the pun) "pumped up" on training.
INTENSITY:
Undoubtedly my favorite topic. I LOVE raising the intensity level in my workouts. I was using different intensity factors almost to a fault. Training to failure in and of itself is intense (assuming your terminating a set because you can no longer move the weight, not just because it hurts), adding negatives etc can really "up" your workouts but can be counter productive if done too frequently. You need to keep in mind that workout intensity is an individual thing. What is intense to someone may be a walk in the park for others, so when you are training, realize where your intensity level is and, to use a popular phrase "kick it up a notch" to improve your workouts and growth.
Some idea of what intensity factors you can incorporate into your training:
Negatives: Negatives can be utilized in quite a few exercises such as Chins, Dips, and machines that allow you to raise the weight with 2 limbs and lower with one, for example you could do leg extensions by raising the weight with 2 legs to get to the top of the movement, and then use just 1 leg to lower the weight with an 8-10 second count. Just be careful with negatives, they will kick your ass muscularly and physiologically.
Drop Sets or Breakdowns: After taking a set to failure, you can further the set by quickly dropping the weight (10%-20%) and continuing with more repetitions until failure and then doing one more "drop" until complete failure. Again, a tough way to go. I would suggest however being very careful not to use this technique on isolation exercises very often. I did it for leg extensions on a few occasions and I'm still sore.
Rest Pause: This technique has been around for quite a while but not talked about too often. This technique is great for performing singles, but in a very safe manner. Here's how I utilize it. Use whatever weight and reps you would normally use and go to failure, rack the weight and "pause" for 10-15 seconds and perform as many more reps as you can (usually it will be 1-2), rack it again and pause for 15-20 seconds and pump out a couple more, again it will probably be only 1 or 2. Performing these singles is much safer than "maxing out" and much more effective for muscle hypertrophy.
Pre-Exhaust: A popular technique when Nautilus first came out and a big part of Arthur Jones' training philosophy. Eliminate the weak link by doing an isolation exercise first followed by a compound movement. An example would be a machine pullover followed immediately by chins. This will put your muscles AND your cardiovascular system through the paces.
Remember, use these techniques sparingly so as not to over train.
PROGRESS:
Progressing on a steady basis is what we all are after, but it becomes difficult at times whether you have a partner or not. Making progress in the gym is a culmination of hard training, healthy eating and proper recuperation. You need to be in tune to your body and find what works best for you; progress WILL come.
In closing, if you have a training partner and things are going well, more power to you. If you have a partner and things aren't working out, tell him or her and work out the details to make your workouts more effective and satisfying. You may have to hurt some feelings if you decide to change partners or train alone, but if you feel that your progress is being held back, it's the only decision to make. And for all of you who are training solo, remember that you and you alone are going to be the one who makes your training successful, so hit it HARD.
Physical Culture Books.com
Vital Nutrition Store.com
Sunday, March 31, 2013
INFORMATION OVERLOAD! - By Bill Piche
Originally posted on NaturalStrength.com on September 28, 1999 Reprinted, with permission, from HARDGAINER issue #61, July-August 1999
You must go slow. You must go fast. Supplements are good. Supplements are bad. Do 20-rep squats; no, do heavy singles. You must bulk. You must keep your bodyfat as low as possible. Cycle your training. Split your training into phases. Time your sets with a stopwatch. What program are you using: Heavy Duty, Hardgainer, SuperSlow™, Periodization, Westside Methods, Dinosaur Training? Talk about information overload! It's a wonder most new trainees don't just grab a beer, a bag of chips, and become a couch potato watching TV!
What's a trainee to do? Maybe there's more in common among the various groups touting different lifting methods than most people realize? How about looking at the common denominators that exist in the groups, rather than argue over differences? These common denominators would be part of the foundation of common sense. In this article, we'll find some of the commonalties among the various groups and programs.
Add the iron!
I don't think I've read any of the advocates of various training programs state: "Keep the weight the same at all times—adding weight to the bar isn't important." To get stronger, and bigger, you must add iron to the bar! It's called progression. It doesn't matter if you do singles, 20's, SuperSlow, a pseudo-scientific plasmatic cycle, or measure the time under load. If you aren't adding iron consistently over a significant period of time, don’t expect much. This is a common denominator.
The big movements
I don't think you'll find exercises like triceps kickbacks, concentration curls and sissy squats as a common denominator. What you will find as a common denominator is using the big compound exercises that involve a lot of muscle in one movement. Deadlifts, presses, bench presses, and yes, the O-lifts involve a great deal of muscle. How about squats? The choir sings in unison with this exercise. It's a great one.
Hard training!
To progress, you should go to the gym and not break a sweat. Don't push yourself…ever. How many groups do you hear singing this tune? Everyone, and I mean everyone, seems to understand that to get bigger and stronger you must put in some hard training. The differences lie in the details of what constitutes "hard training." However, the bottom line is that hard training is necessary to force the body to change and adapt by getting bigger and stronger. Yet another common denominator is found.
Technique
You must use good technique. Most will agree that even if you're lifting a rock, barbell, or using a machine, proper technique needs to be used. A breakdown in technique is one of the major contributors to injury regardless of the rep speed, rep range or lift performed. Many coaches and trainers don't emphasize it enough in my opinion, but they certainly don't advocate out-of-control technique.
Overtraining
One of the most ridiculous statements I've ever read was in an article by a pro bodybuilder, or should I say ghostwriter, who stated, "There's no such thing as overtraining, only undereating." A common denominator among all the groups is that "overtraining" does in fact exist. What leads to overtraining is often argued in terms of volume and frequency, not whether it exists.
Lifting belts
I believe the majority agrees that a lifting belt isn't necessary in the quest to become bigger and stronger. Some lifters would rather die first than give up their belt. Some powerlifters state that a belt makes it "safer" to lift. In my opinion, this is hardly the case. If you watch an Olympic-lifting competition, you'll rarely find the lifters wearing any belt at all. A lifting belt really isn't needed to become bigger and stronger. One more tick mark under the category of common ground.
Nutrition
Eat like a bird! Chips and soda to feed the body! Candy, cookies, and creme puffs are the ticket to building muscle. Nobody advocates such nonsense. The common opinion is that good food is needed to build muscle. You must provide the fuel. The arguments are about quantities, types, and percentages. Another one in the common ground category; you must provide the fuel in the form of good food to build muscle and might.
Supplements
How many groups do you see arguing over what's the best supplement? Can you picture Fred Hahn and Dave Maurice battling over what creatine to use? Not likely! Could this be one of the common denominators? The common denominator is you don’t need supplements. They aren’t necessary, period. So, who are the people touting supplements and training information? They sell the supplements! And, often the "training articles" in their magazines are nothing but supplement ads in disguise. Definitely, these articles are only good for floor protection when training a puppy.
Sleep
I think everyone agrees that sleep is an important ingredient to build strength and muscle. You won't find anyone arguing that sleep doesn't matter in the muscle growth equation. Yet another common denominator: you must get enough quality sleep.
Avoid injury
There's certainly no group that advocates getting injured! I'm sure avoiding injury is a common denominator. Yet, I'm sometimes puzzled why injury prevention isn't given as much attention as it deserves in articles and books. Maybe some coaches and trainers are afraid their "methods" will be questioned? Maybe their egos are too big to admit they made a mistake? I don’t know. But, I'm certain they advocate injury avoidance. I do know that if you get injured, you can be sure that the person at fault can be found in your closest mirror.
The final word
There certainly can be information overload when it comes to training. Too many trainees get caught up in the intricate details and lose sight of the basics. There are basic common denominators shared by all the different "methods," "programs" and "groups." These are essentially the basic elements for becoming bigger and stronger. To summarize:
1. You must strive to continually add iron to the bar, and do it consistently.
2. Use the big movements that involve a lot of muscle, e.g., squats, deadlifts, presses.
3. Train hard!
4. Use excellent technique, whether you're using a barbell, rock or machine.
5. Avoid overtraining.
6. You don't need a lifting belt.
7. You must fuel your body with enough good food to grow bigger and stronger.
8. Supplements aren't needed.
9. Get plenty of sleep.
10. Avoid injury.
Physical Culture Books.com
Vital Nutrition Store.com
You must go slow. You must go fast. Supplements are good. Supplements are bad. Do 20-rep squats; no, do heavy singles. You must bulk. You must keep your bodyfat as low as possible. Cycle your training. Split your training into phases. Time your sets with a stopwatch. What program are you using: Heavy Duty, Hardgainer, SuperSlow™, Periodization, Westside Methods, Dinosaur Training? Talk about information overload! It's a wonder most new trainees don't just grab a beer, a bag of chips, and become a couch potato watching TV!
What's a trainee to do? Maybe there's more in common among the various groups touting different lifting methods than most people realize? How about looking at the common denominators that exist in the groups, rather than argue over differences? These common denominators would be part of the foundation of common sense. In this article, we'll find some of the commonalties among the various groups and programs.
Add the iron!
I don't think I've read any of the advocates of various training programs state: "Keep the weight the same at all times—adding weight to the bar isn't important." To get stronger, and bigger, you must add iron to the bar! It's called progression. It doesn't matter if you do singles, 20's, SuperSlow, a pseudo-scientific plasmatic cycle, or measure the time under load. If you aren't adding iron consistently over a significant period of time, don’t expect much. This is a common denominator.
The big movements
I don't think you'll find exercises like triceps kickbacks, concentration curls and sissy squats as a common denominator. What you will find as a common denominator is using the big compound exercises that involve a lot of muscle in one movement. Deadlifts, presses, bench presses, and yes, the O-lifts involve a great deal of muscle. How about squats? The choir sings in unison with this exercise. It's a great one.
Hard training!
To progress, you should go to the gym and not break a sweat. Don't push yourself…ever. How many groups do you hear singing this tune? Everyone, and I mean everyone, seems to understand that to get bigger and stronger you must put in some hard training. The differences lie in the details of what constitutes "hard training." However, the bottom line is that hard training is necessary to force the body to change and adapt by getting bigger and stronger. Yet another common denominator is found.
Technique
You must use good technique. Most will agree that even if you're lifting a rock, barbell, or using a machine, proper technique needs to be used. A breakdown in technique is one of the major contributors to injury regardless of the rep speed, rep range or lift performed. Many coaches and trainers don't emphasize it enough in my opinion, but they certainly don't advocate out-of-control technique.
Overtraining
One of the most ridiculous statements I've ever read was in an article by a pro bodybuilder, or should I say ghostwriter, who stated, "There's no such thing as overtraining, only undereating." A common denominator among all the groups is that "overtraining" does in fact exist. What leads to overtraining is often argued in terms of volume and frequency, not whether it exists.
Lifting belts
I believe the majority agrees that a lifting belt isn't necessary in the quest to become bigger and stronger. Some lifters would rather die first than give up their belt. Some powerlifters state that a belt makes it "safer" to lift. In my opinion, this is hardly the case. If you watch an Olympic-lifting competition, you'll rarely find the lifters wearing any belt at all. A lifting belt really isn't needed to become bigger and stronger. One more tick mark under the category of common ground.
Nutrition
Eat like a bird! Chips and soda to feed the body! Candy, cookies, and creme puffs are the ticket to building muscle. Nobody advocates such nonsense. The common opinion is that good food is needed to build muscle. You must provide the fuel. The arguments are about quantities, types, and percentages. Another one in the common ground category; you must provide the fuel in the form of good food to build muscle and might.
Supplements
How many groups do you see arguing over what's the best supplement? Can you picture Fred Hahn and Dave Maurice battling over what creatine to use? Not likely! Could this be one of the common denominators? The common denominator is you don’t need supplements. They aren’t necessary, period. So, who are the people touting supplements and training information? They sell the supplements! And, often the "training articles" in their magazines are nothing but supplement ads in disguise. Definitely, these articles are only good for floor protection when training a puppy.
Sleep
I think everyone agrees that sleep is an important ingredient to build strength and muscle. You won't find anyone arguing that sleep doesn't matter in the muscle growth equation. Yet another common denominator: you must get enough quality sleep.
Avoid injury
There's certainly no group that advocates getting injured! I'm sure avoiding injury is a common denominator. Yet, I'm sometimes puzzled why injury prevention isn't given as much attention as it deserves in articles and books. Maybe some coaches and trainers are afraid their "methods" will be questioned? Maybe their egos are too big to admit they made a mistake? I don’t know. But, I'm certain they advocate injury avoidance. I do know that if you get injured, you can be sure that the person at fault can be found in your closest mirror.
The final word
There certainly can be information overload when it comes to training. Too many trainees get caught up in the intricate details and lose sight of the basics. There are basic common denominators shared by all the different "methods," "programs" and "groups." These are essentially the basic elements for becoming bigger and stronger. To summarize:
1. You must strive to continually add iron to the bar, and do it consistently.
2. Use the big movements that involve a lot of muscle, e.g., squats, deadlifts, presses.
3. Train hard!
4. Use excellent technique, whether you're using a barbell, rock or machine.
5. Avoid overtraining.
6. You don't need a lifting belt.
7. You must fuel your body with enough good food to grow bigger and stronger.
8. Supplements aren't needed.
9. Get plenty of sleep.
10. Avoid injury.
Physical Culture Books.com
Vital Nutrition Store.com
Tuesday, March 19, 2013
A Great New E-Book By Bill Piche
If you want to trim down and loose fat I Highly Recommend that you check out this great little e-book by my friend Bill Piche.
CLICK HERE FOR MORE INFO
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