ProShape Sports Training

Jeff Friday to Become Assistant Strength & Conditioning Coach for Bengals

2010-02-23T22:15:00.003-05:00

I hope this letter finds you well and that the New Year has been full of fitness. I am writing this note to let you know about a significant and exciting transition in the weeks ahead.

Back to the NFL

I recently accepted the position of Assistant Strength & Conditioning Coach for the Cincinnati Bengals. As is customary in the NFL, the hiring process happened suddenly. The transition will not only reunite me with several former Ravens' coaches with whom I have worked with in the past, it will also bring my family closer to our hometown of Milwaukee, Wisconsin. We will be relocating to Cincinnati at the end of the school year.

Even as my wife, Jennifer and I look forward to this new opportunity, there is great
sadness at the thought of leaving Baltimore. The athletes, coaches, and clients I have had the privilege of serving over the past 11 years have had a profound impact on my life. My life has been greatly enriched by the relationships I have developed during my tenure with the Ravens as well as the evolution of ProShape Performance.

Unfortunately, I will be phasing out the day-to-day operations of ProShape Performance in Baltimore. I will, of course, continue to be available to our clients via email or phone.

Please know how very much I appreciate you and how thankful I am for the opportunity to serve you. I look forward to talking with you soon.

Sincerely,

Jeff Friday
Owner & Head Coach
ProShape Performance

Question: Post Workout Nutrition

2010-01-31T21:26:00.002-05:00

Guys at work talk about protein shakes and muscle milk, etc. At my level (and given that I still like red wine and Godiva chocolate), would I really see any difference if I added that in after my workout?

Your friends at work are correct in that you should have protein and carbohydrates within 45 minutes of a workout. This can come via supplements or foods.

Muscle damage is one of the most significant effects of a resistance workout. During the 45 minute period after a workout your muscles are extremely sensitive and providing the right nutrients will cause a tremendous surge in anabolic (building) activity.

For adequate muscle growth, development, and replenishment, adhere to the following guidelines:
Within 45 minutes after a workout (↑ carbohydrates + ↔ protein).
Consuming a quality lean protein and carbohydrates will:
• Initiate tissue repair and sets the stage for muscle growth.
• Reduce muscle damage and bolsters the immune system.
• Speed the elimination of metabolic wastes by increasing muscle blood flow.
• Replenish muscle glycogen stores.

If you decide to use a supplement, choose a carbohydrate/protein product that also contains vitamin E and C and glutamine which strengthens the immune system.

Whey protein is an inexpensive yet fast acting protein that offers many advantages as a post-workout supplement.

Low fat chocolate milk is a great post-workout protein food.

The timing and right combination of nutrients will enhance your ability to gain strength and maintain energy. This replenishment scheme will help you achieve your goal of recovering as fast as possible for your next training session whether it be lifting, running, biking, swimming, etc.

I would also recommend the following:
1. Fish oil (reduces inflammation and tissue damage)
2. Multi-vitamin (strengthens the immune system)
3. Energy drink or gel product for fueling strategy during endurance activities – consider Hammer Gel (single serving package) http://www.hammernutrition.com/za/HNT?PAGE=PRODUCT&PROD.ID=4039

I'm really seeing great progress with your workouts and I hate to change a good thing, but I need to start adding in some other activities to prepare for a 5k in March and 10k in April. Soon I'll have to start biking to get ready for my leg of the Iron Girl relay. I've never included the intense conditioning I'm doing with you. When do I reach the point of diminishing returns or overtraining?

As far as diminishing returns, I think you have to listen to your body so you don't over train and get injured. If you adhere to the recovery strategies of proper nutrition, sleep, and physical therapies, there is definitely a place for a MetaShape class or two in your weekly plan despite the other activities. The strength training provided in the MetaShape class will 1) enhance performance, 2) reduce the risk of injury, 3) correct muscle imbalances, and 4) prolong your athletic career.

Advice from a Pro: Scott Player

2009-11-11T18:28:00.008-05:00

I recently posed the question to Scott Player, New York Sentinels (UFL) punter, of what he has learned during his 10 year NFL career. His answer:

1. Don’t believe everything you hear
2. Believe in yourself
3. Be persistent

Scott’s career echoes his advice in that he did not break into the NFL until the age of 28. A chronology of his career after college:

1993-1994 school teacher
1995 semi-pro & in the Canadian Football League (Birmingham Barracudas)
1996 Arizona Cardinals training camp
1997 New York Giants training camp – allocated to the World League
1998-2006 Arizona Cardinals
2007 Cleveland Browns for 3 games
2008 New England Patriots off-season
2009 New York Sentinels of the United Football League

Scott was a Pro Bowl selection in 2000 and would not have had such a successful career if he did not adhere to his own advice. How can you learn from Scott’s career to help you reach your potential?

Baltimore Sun Article

2009-10-13T10:14:00.002-04:00

The Howard County Housewives are official! Check out the article featuring the Housewives (+3) and the United Football League.

http://www.baltimoresun.com/news/maryland/howard/bal-ho.neighbors11oct11,0,49751.story

Question: Female, I am looking to tone my arms and upper body, but I’m concerned about getting bulky. Can you suggest some exercises?

2009-10-11T18:34:00.002-04:00

I would like to address the concern about females getting “bulky” due to strength training. Women have a tendency to not participate in a strength program because they feel their muscles will look large and less feminine. A study has shown that the greatest increase in various body circumferences in women due to a ten week strength training program was 0.6 cm. These gains are barely noticeable. The same study also showed that the hip, thigh, and abdomen circumference actually decreased during the same time period. This is great news for females who want to strength train without the increased size of the muscles.

The average female has difficulty producing large “bulky” muscles because of their low testosterone level. Men typically have a 20 to 30 time’s higher testosterone level than women. Testosterone is the primary hormone that interacts with skeletal muscle tissue to increase its force potential and mass.

Another misconception is that females need a different strength training protocol than men. Research indicates that identical resistance training programs for men and women elicit the same, if not a greater, strength gain for women.

A third misconception is that females will become muscle bound when they initiate a strength training program. Muscle bound is a term that refers to a lack of flexibility. Again, research supports that strength training can cause an increase in flexibility.

The benefits of a strength training program are numerous. Scientific research does not support the misconceptions of a women’s strength training program such as developing “bulky” muscles, performing a separate routine than men, and losing flexibility.

Question: Shin Splints and Shoes

2009-09-18T20:45:00.002-04:00

Ok, many of us seem to have questions about shin splints.....Could you please give an explanation about how to use the resistance band? Also, do your shoes have anything to do with shin splints?

The ankle and foot are the final weight bearing segments within the body; their stability and alignment play a crucial role in the function of all structures above these appendages. A pronated foot (flat foot) has a decreased vertical component in the arches, and a supinated foot (high arch) has an increased vertical component. Either deformity will negatively affect balance, muscle efficiency and performance. Putting weight on either of these types of feet will lead to compensation through the hips and low back. Running results in a force of three body weights per impact.

It is necessary for a runner to choose the right type of shoe to protect his/her body from the damaging effects of this exercise. Runners with flat feet need to choose a shoe with extra support through the heel and arch, while runners with high arches require shoes with absorption qualities.

Shoes are not the only answer to ankle stability. The muscles of the lower leg that surround the ankle joint act as a sling of support and must be properly developed to improve stability. A strengthening program for the ankle should include exercises for each of the four basic motions (dorsiflexion, plantar flexion, inversion, and eversion). Muscles imbalances may result in strains. People who overtrain their calves may develop shin splints. If the muscles are balanced, they will distribute forces evenly.

Exercise bands are an excellent alternative as a tool in strengthening your ankles. The exercise bands are flattened loops of rubber tubing of varying widths. The width of the band determines its strength. Bands are available from ¼ inch to 1 ½ inches. Exercise bands can be purchased at most sporting goods stores.

In order to strengthen the ankle dorsiflexors (shin muscles); anchor a band around a sturdy support at floor level. While facing the anchor, sit on the floor with your legs straight ahead of you. Place the band around the ball of your foot. Without bending your knee, slowly pull the top of your foot towards you. Slowly return to the starting position.

Question: Increase Your Testosterone Levels

2009-08-19T22:08:00.001-04:00

I have recently heard that working larger muscles in the beginning of your workout releases more testosterone throughout your body and that this will benefit you during the rest of your workout. Because of this, I have decided to incorporate a quick 5-set leg workout before I hit my regular weights for that day. Is this true/the right idea?

Testosterone is the primary hormone that interacts with skeletal muscle tissue. It has both direct and indirect effects on muscle tissue. Basically, the effects of testosterone can enhance the force production potential and mass of the muscle. Several exercise variables can increase testosterone concentrations:

• Large – muscle group exercises (squats, deadlift)
• Heavy resistance (85-95% of one-repetition maximum)
• Moderate to high volume of exercises, achieved with multiple sets, multiple exercises, or both
• Short rest intervals (30 seconds to 1 min)
• 2 yrs or more of resistance training experience

Your quick 5 set leg workout would qualify as a protocol to increase your testosterone levels. If time does not allow (as it does for the majority of the population), a wide variety of exercise protocols have been shown to elicit increases in testosterone.

Video: Workout

2009-07-26T01:06:00.001-04:00

Watch me help this young athlete reach his physical potential.

http://www.digitalsports.com/article/type/state/typeid/25/id/65200.aspx

Book Review: Strength Training by the Experts

2009-07-26T00:50:00.001-04:00

Applying the principles

This book is a compilation of writings from experts in the field of strength training and is titled Strength Training by the Experts. Dan Riley is the author of this book which was published in 1982 (2nd edition). At the time of this article, a used copy could be purchased on the internet for $0.01. There is no excuse for aspiring strength coaches to not have this on the bookshelf. Dan’s writings helped to formulate my foundation as a young strength coach with his articles in Scholastic Coach from the late 1970’s to the mid 1980’s.

This book does a great job of covering various topics such as muscle physiology, strength training principles, and exercise techniques. There is even a chapter devoted to teaching a weight training course. What separates this book from others in the strength field; however, are the chapters on how to organize a strength training program and how to perform a strength training exercise.

Point #1: How to Organize a Strength Training Program

Dan Riley provides eight variables for coaches to focus on to effectively organize a strength training program. The variables include the following:

• How many repetitions?
• How much weight?
• How many sets?
• At what level of intensity?
• How much rest between exercises?
• Which exercises?
• In what order should the exercises be performed?
• How often should the workouts be performed?

Dan Riley provides scientific principles to organize your program. These principles will allow the coach to produce maximum results in a minimal amount of time.

Point #2: How to Perform a Strength Training Exercise

Dan Riley discusses what happens during the execution of an exercise that produces results. The muscle does not know how many repetitions are performed. It’s the proper amount of exercising time plus the proper amount of overload that produce maximum gains. He provides five checkpoints of a properly performed exercise which provides the foundation for strength training development. The five checkpoints include the following:

• Full Range Exercise
• Eliminate any fast, sudden, or jerky movements
• Emphasize the lowering of the weight
• Overload the muscles properly
• Supervision

This book will make every coach reevaluate their program to ensure they are providing sound coaching techniques. This book will give coaches insight into organizing a strength training program that will develop maximum levels of strength in a time efficient and safe manner.

Book Review: Personal Coaching For Results - How to Mentor and Inspire Others to Amazing Growth

2009-07-26T00:47:00.001-04:00

Applying the principles of Personal Coaching

The book was recommended to me by Joe Ehrmann, co-founder of Building Men and Women for Others, during a discussion about the subconscious and its role to prevail over the conscious. The book is titled Personal Coaching for Results: How to Mentor and Inspire Others to Amazing Growth by Lou Tice. The central theme of the book is how we move toward and become like that which we think about. How our present thoughts determine our future. I encourage all coaches, regardless of their specific sport, to read this book.

I would like to share with you three points that I received from the book and how you can apply it
to coaching.

Point #1: Coaches are Pygmalion’s

The Pygmalion effect is named after the mythical king of Cyprus who carved and fell in love with a statue of a woman, which the goddess Aphrodite brought to life. The Pygmalion Effect describes the powerful influence that one person’s expectations can have on another. Good mentors (coaches) are Pygmalion’s for the following reasons: They think their protégés are special. They help us believe in ourselves. They boost our self-esteem and self-efficacy. They help convince us that we have what it takes to succeed, which affects how hard we try, which tends to produce success, which further boosts our self-esteem and self-efficacy.

I don’t know where I would be today if it were not for those who believed in me. For those who built and reinforced my own belief in myself. Those mentors created an expectation in me to succeed. A good coach is one who believes in people. If they don’t believe in that athlete, they will never lead him.

Point #2: The Power of Self-Esteem: The Wizard of Oz as a Parable

This is a classic story of a journey by Dorothy and Toto and their companions: a scarecrow who thinks he has no brains, a tin man who believes himself to be heartless and a lion who is ashamed because he thinks he is a coward. Along the journey they get to see the Wizard. The Wizard turns out to be a fake but nonetheless gives them more than they ever hoped – high self-esteem. He gives them the following:

• Scarecrow gets a diploma for brains
• Tin man gets a watch to hear his heart
• Lion gets a medal for courage so he’ll believe it
• Dorothy “always had the power to leave” she had to believe in herself.

I believe a good coach shouldn’t tell an athlete what’s wrong until they can tell them what to do about it. How many coaches are negative wizards? How many coaches take away the hearts, courage, and brains and chip away at an athlete’s self-esteem? A coach should build the athletes confidence before they build their competency.

Point #3: I x V = R

This formula: I x V = R stands for I (Imagination) times V (Vividness) equals R (Reality, to the subconscious mind). Any time you imagine something vividly and feel the related emotions, it makes an impression in the neuron system of your brain. Our subconscious minds can’t tell the difference between something that is actually happening and something that we vividly imagine to be happening.
This is an important concept for those trying to overcome the early life negative wizards - whether parents, teachers, coaches, or peers. They are the people that made a negative impact into the subconscious and shut you down through negative feedback. There is good news, however, for those who have been a victim of negative impact. You are the only one who can build a belief inside your mind. If you are aware of how beliefs are built and how self-talk (continuing dialogue we have with ourselves) works, it’s much easier to restore your self-esteem.

I feel this formula (I x V= R) is significant because as an authority figure coaches have the power to build up or tear down with their tongue. A coach is going to fill a gap in a person’s life, a new area of capability. A coach should be long on encouragement.

Book Review: Season of Life - A Football Star, A Boy, A Journey to Manhood

2009-07-26T00:44:00.001-04:00

Applying the principles of the Season of Life to coaching

This book was recommended to me by Matt Stover, kicker for the Baltimore Ravens, during a discussion about false masculinity. The book is titled Season of Life: A Football Star, a Boy, a Journey to Manhood. The book is written by Pulitzer Prize author Jeffrey Marx, and chronicled through the coaching and ministering of former Baltimore Colts player, Joe Ehrmann. This book is about the positive influence of coaching. I encourage all coaches, regardless of the specific sport, to read this book.

I would like to share with you three points that I received from the book and how you can apply it to coaching.

Point #1: Expect Greatness

Biff Poggi, the head coach of Gilman Greyhounds high school football team, defined greatness in a speech to his players:

“I expect greatness out of you. And the way we measure greatness is the impact you make on other people’s lives…The rest of the world will always try to separate you. The rest of the world will want to separate you by race, by socioeconomic status, by education levels, by religion, by neighborhood, by what kind of car you drive, by the clothes you wear, by athletic ability. Don’t let it happen.”

How would the boys make an impact? They would make an impact by being inclusive rather than exclusive. They would also make an impact by breaking down cliques and stereotypes, by developing empathy and kindness for all. Biff added, “What’s empathy? Not feeling for someone, but with someone. If you can put yourself in another man’s shoe, that’s a great gift to have for a lifetime.”

How else would the boys make an impact? By living with integrity. By seeking justice. By encouraging the oppressed. Biff states, “The boys could make the greatest impact on the world by asking the only question that really matters: How can I help you today?”

I agree with Biff in that the greatest impact we can make is by being a servant. A servant leader is both directive while humble and not manipulative.

Point #2: Maximize your talents

This point was based on the Bible story – the parable of talents – that Joe Ehrmann shared with the head coach, Biff Poggi. To paraphrase the story, a man was preparing to leave home on a journey. He distributed property to his servants based on ability. The master returned to settle accounts with his servants. He was pleased with the two servants who had taken their talents and put them to good use. The man was not nearly as kind to the servant who made no use of it at all.

Joe explained, “God gives each person X amount of talents. The question isn’t really how many talents you’ve been given. The real question is what you do with the ones you have. The person we really want to honor is the one who maximizes whatever it is he has. On the other hand, someone with great ability but without the work ethic and the right contributions to the team is really negligible to the community.”

I agree with Joe Ehrmann’s assessment of talents. We should all try to do our best to use the gifts that God has given us, and we all have some gift, as well as some liability and limitations. We should, however, strive for excellance no matter what the endevour we choose. A team will not be successful until you get a group of gifted people varied in their gifts working together to accomplish a common objective. The individual athlete needs to aside personal goals for the good of the community.

Point #3: Masculinity (and femininity) ought to be taught in terms of the capacity to love and be loved.

Joe Ehrmann discusses the three components of what he termed false masculinity: athletic ability, sexual conquest, and economic success. I was present at a speech where Joe discussed his components of false femininity: dependant on body type or size, beauty, what you own, a man to complete yourself (Snow White – prince).

I think as coaches it is important to improve the self worth of the athlete, especially female athletes. Improving the self worth will change the self talk (what you repeatedly tell yourself), which will not only improve performance, but your beliefs, your behaviors, and your emotional responses to events and experiences.

In the book, Joe states that “masculinity ought to be defined in terms of relationships. It ought to be taught in terms of the capacity to love and to be loved…life wouldn’t be measured in terms of success based on what you’ve acquired or achieved or what you own.”

For the male, when you look back at the end of your life, the measure of a man should be what kind of father or son you were. Were you connected to people through relationships? Could your children take you in their arms and know when they are talking – you are listening? I try to get my identity at home instead of your work place.

Book Review: Blink-The Power of Thinking without Thinking.

2009-07-26T00:30:00.003-04:00

Applying the principles of Blink to coaching

The book was recommended to me by Frank Eastham. Frank is the principle at Oakland Mills high school and the Human Rights Commissioner in Howard County, Maryland. Frank recommended Blink because it reveals the importance of how we must acknowledge and assess our conscious and subconscious actions as we attempt to build deep and meaningful relationships. The book is titled Blink: The Power of Thinking without Thinking. The author, Malcolm Gladwell, cites examples from different sources about how we think without thinking, about choices we seem to make in an instant - in the blink of an eye - that aren’t as simple as they seem. For example, our attitudes towards things like race or gender operate on two levels. On the first level we have conscious attitudes. This is what we choose to believe. On the second level of attitude, our attitude acts on a subconscious level, the immediate, automatic associations that tumble out before we’ve even had time to think. I encourage all coaches, regardless of their specific sport, to read this book.

I would like to share with you three points that I received from the book and how you can apply it to coaching.

Point #1: The Role of Contempt in a Relationship

This point was based off a study in which researchers could predict with fairly impressive accuracy who was going to get divorced and who was going to make it based on only three minutes of a couple talking.

Each couple was analyzed with a coding system that had twenty different categories of emotions. The most important emotion of those analyzed was contempt. Contempt is any statement made from a higher level. A lot of time it’s an insult: “You are a …... You’re scum.” It is so stressful that it begins to affect the functioning of your immune system. Contempt is closely related to disgust, and what disgust and contempt are about is completely rejecting and excluding someone from the community.

The role of contempt in a relationship has made me aware of the consequences in either receiving or delivering this emotion in conversation or gesture. Being able to identify this emotion has also enabled me to address it when encountered so it won’t inhibit building healthy and meaningful relationships. I understand and strive to coach with the fruit of the spirit which are love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control.

Point #2: Be relationship driven

The point was exemplified by malpractice suites filed against doctors. The risk of being sued for malpractice has very little to do with how many mistakes the doctor makes. Patients tend to file lawsuits because they’ve been harmed by shoddy medical care and how they were treated on a personal level. The how is that patients were rushed, ignored or treated poorly. Their was a clear difference between those doctors who have never been sued and those that have been sued at least twice. The surgeons who had never been sued spent more than three minutes longer with each patient (18.3 vs. 15 minutes) than those who had been sued. They were more likely to make “orienting” comments, “First I’ll examine you, and then we will talk the problem over” which helps patients get a sense of what the visit is supposed to accomplish.

The analysis went even further. After analyzing the conversation between surgeon and patient, the difference in being sued or not sued was entirely how they talked to their patients. If the surgeon’s voice was judged to sound dominant, he was in the sued group. If the voice sounded less dominant and more concerned, the surgeon tended to be in the non-sued group.

In the end it comes down to a matter of respect, and the simplest way that respect is communicated is through tone of voice.

This point reinforces the importance of building a repoire with the athletes I coach. A repoire is built by observing, analyzing and evaluating. I cannot help the athlete if I don’t know the athlete.

Point #3: I must be exposed to those different than me on a regular basis.

In classical music circles, it was believed that women could not play like men. They didn’t have the strength, attitude or resilience for certain kinds of pieces. This “fact” was born out because men seemed to sound better than women in auditions according to the conductors, music directors and maestros. No one paid much attention to how the auditions were held, because it was viewed that a music expert could decipher the quality of music under any set of circumstances.

Orchestra musicians began to organize themselves politically and wanted the audition process formalized to prevent conductors from abusing their power in hiring practices. Formalizing included erecting screens between the auditioner and the committee audition committee (the committee was established to replace the conductor). An extraordinary thing happened once the new rules were put into place: orchestras began to hire women. Since screens became commonplace, the number of women hired increased fivefold.

The act of listening to someone play was corrupted. Some musicians look like they sound better than they actually sound, because of confidence and good posture. The act of listening was done with the eyes, not with their ears and heart.

When confronted with the act of their prejudice, the orchestras solved their problem. They were able to control the environment in which rapid cognition (first impressions) takes place in their unconscious.

This is a reminder that I need to see people for who they truly are. We can change our first impressions because they are generated by our experiences and our environment. We can alter the way we thin-slice, by changing the experiences that comprise those impressions. I must make an effort to be exposed to those different than me on a regular basis and be comfortable with them so I am not betrayed by my first impressions.

Workout: Strength Endurance II (Variation)

2009-06-11T20:53:00.004-04:00

The workout:

Agility Ladder team race

Then:

Row for time (500m, 400m, 300m)

10 Slide Board Reverse Lunges

5-4-3-2-1 ladder DB 1 arm shoulder press

5-4-3-2-1 ladder DB Row

Partner ABS w/ med ball x 30

3 Rounds

finish with Modified Man Maker x 20

1st Round looks like this: 500m row + slide board reverse lunges + shoulder press + DB row + partner Abs

Notes:

500m: 1. Bill = 1:30 2. Gena & Wendy (welcome) = 1:57 3. Laura S. = 2:01

400m: 1. Bill = 1:17 2. Wendy (welcome) = 1:28 3. Numerous = 1:34

300m: 1. Bill = 1:02 2. Wendy (welcome) = 1:06 3. Anne = 1:09

*Most decreased their rowing time from Workout: Strength Endurance II

*200m row for extra credit

Workout: Strength Endurance III

2009-06-04T21:23:00.003-04:00

The workout:

Agility drills

Then:

Partner Step-up Ladder 1-5 on 18” box with 10 lbs. overhead +

Partner Box Jump Ladder 1-5 on 18” box +

10 Bench Press (barbell or dumbell) +

10 Row (choice) +

KB Ab Circuit (15 lb.) -Pullover x 15 + Russian Twist x 25 ea. + 1/2 Get-up x 10 ea. +

Cybex Stepper (1:00 x 125 resistance). Record floors!

3 rounds

1st Round looks like this: partner step-up ladder + partner box jump ladder + bench press + row + KB ab circuit + Cybex stepper

Notes: Cybex Stepper 3 round floor ave:

1. Jen J., Bill = 16

2. Laura S., Cindy, Gena, Deb = 14

Workout: Strength Endurance II

2009-05-28T22:57:00.003-04:00

I recently took the Howard County Housewives + One, a highly motivated group of ladies and men, with an average age in the upper 30’s, through a strength endurance workout as part of their total conditioning class.

The workout:
Agility drills
Then:
Row for time (500m, 400m, 300m)
10 Slide Board Back Lunges
10 Row (horizontal row or 1 arm DB row)
10 Bench Press (barbell or dumbell)
25 Abs (pullover or Russian Twist w 15 lb. KB)
3 rounds
1st Round looks like this: 500m row + bench press + DB row + split squat + Abs

Notes:
500m: 1. Bill = 1:40 2. Tina = 1:54 3. Laura S. =1:57 4. Eliz = 2:00
400m: 1. Bill = 1:27 2. Eliz, Tina, Laura S. = 1:32
300m: 1. Bill = 1:00 2. Tina = 1:05 3. Anne = 1:07 4. Eliz = 1:08

Youth Strength Training: What Every Parent Should Know!

2009-05-02T18:04:00.003-04:00

Why Strength Training?
In their quest to see their son or daughter reach their athletic performance potential or promote a healthy lifestyle, parents are looking for guidance as where to start in a strength training program. Strength training has numerous benefits as it will increase the child’s muscle strength and endurance, help protect the muscles and joints from injury, and improve their performance in virtually any sport. It is a misconception that preadolescents can not improve strength as studies have shown an overall strength gain of 74 percent in a two month twice a week program.

What are the Standards?
Striving to reach the 50th percentile and progress to the 85th percentile in strength, speed, agility, quickness, flexibility and endurance for their gender and age group is a good starting point. Standards in performance have been in existence for decades. Starting with the Presidents Physical Fitness Award in 1966, The Presidents Challenge has motivated millions of youth with standards for a basic level of fitness. Standards can be viewed at the following link:
http://www.presidentschallenge.org/educators/program_details/physical_fitness/qualifying_standards.aspx#

The physical fitness test recognizes students and athletes for their level of fitness in 5 events: curl-ups or partial curl-ups, shuttle run, endurance walk/run, pull-ups or right angle push-ups, and V-Sit or sit and reach. The standards start at age 6 and end at age 17.
The standards for selected exercises for a 10 year old male are listed below:

Presidents Challenge
National (50%)/Presidential (85%)
Curl-up 35/45
Push-up 12/22
Pull-Up 2/6
1 Mile 9:48/7:57
Shuttle 11.5/10.3

I would also add the one leg squat (diagram 1) to the above list of exercises for the purpose of developing lower body strength and power. Some authors have recommended that 15 one legged squats with correct alignment or holding the bottom position for 30 seconds without wobbling as an indicator of appropriate fitness. The athlete should first progress to the quarter squat, then a half squat.

Ultimately, improvement must be measured within one’s own ability. Don’t get hung up on someone else’s standards. Parents and athletes must be realistic in their goal setting, as body type and limb length will affect the over all results of the President Challenge. There are numerous ways to measure improvement (i.e. body composition), however, the exercises selected in the Presidents Challenge rely on very little equipment and can be performed virtually anywhere.

Strategies for Improvement
There are many strategies for increasing performance; however, the simplest form is to practice the exercises. Performing the tested exercises two or three days per week on non consecutive days will enable the athlete to improve their level of fitness. Training with your bodyweight can be productive assuming the athlete has the correct muscular ability for the weight. If the child does not have traditional free weights or machines to match their current level of muscular fitness, there are several strategies using their bodyweight to improve strength.

Perform more repetitions - The simplest strategy is to perform more repetitions of the selected exercise each workout. For instance, goals can be as small as increasing performance by ¼, ½, or ¾ of a repetition. If the athlete weighs 100 lbs. and performs ¼ more reps in a bodyweight exercise, the theoretical strength gain is 25 lbs. I often encourage athletes to achieve “one more inch”. This “inch” or small increment will lead to large gains over a period of time.

Breakdown the movement - Other methods to increase performance would be to breakdown the movement into parts until the whole movement can be completed. For instance, if the athlete can not perform a proper push-up, place a basketball or similar object under their chest as the range of motion goal. Once this height is mastered, lower the height by using a soccer ball (greater range of motion). Proceed until the athlete is capable of performing a full range of motion push-up.

The lowering phase - Performance of only the lowering phase is another option. Lowering the body is easier than raising the body because we don’t have to work against gravity. Gravity is assisting us. As an example, when performing the pull-up, the athlete starts with the chin above the bar and proceeds to lower themselves in the selected time. A progression of 12 repetitions could be performed with each repetition lowered in: 04. Progress to: 06 and eventfully: 30 seconds until the athlete is able to perform several pull-ups.

Additional bodyweight exercises like horizontal rows, dips, lunges, bodyweight squats, etc… can be included to provide variety and stimulate muscle development. Tubing and band exercises can also be incorporated to enhance the program.

When Should Youth Strength Train?
I think it is safe to assume that a child can start a training program as soon as they can accept coaching at the age of 6, 7 or 8. The Presidents Challenge standards start at age 6.

Should Youth Lift Heavy Weight?
What is heavy? If the athlete is striving to perform 12 push-ups as the above standards indicate and can only perform 6, is this lifting heavy? Or striving to get 6 pull-ups and can only get 4, is this heavy lifting? I don’t condone heavy lifting for youth in the weight room because of safety factors. There are however, several checkpoints the athlete should go through when performing a strength training exercise to avoid a potential injury: 1. perform the exercise through a full range of motion, 2. accentuate the lowering of the weight, and 3. avoid fast or jerky movements.

Help your child by incorporating strength training into the structure of their program, not only to win on the field, but win in life!

Diagram #1 (One Leg Squat)

Stand on one leg.
Pull chin back, shoulder blades together, stomach in and position your knee over your second toe.
Keeping your heel on the floor, slowly bend your knee, lowering your body towards the floor.
Slowly straighten your knee, raising your body back to the starting position.

"Easy AB Workout"

2009-04-16T16:51:00.005-04:00

The goal of the core training program is to improve the athlete’s performance and function. An athlete must keep optimal postures for performance, even as gravity and other players fight against him/her. We want muscular support (stability) on all sides of the trunk. This includes strengthening muscles of the lumbar spine, pelvic, and hip area.

The abdominal area transfers power from the lower body to the upper body. The lumbar spine, pelvis and hip musculature are the origins and insertions of many muscles that power the arms and legs. Without a strong core, using these muscles is like an offensive lineman pushing a defensive lineman on skates. A strong core also leads to balanced and skillful movement because the body’s center of gravity is located in this area.

I recently took the Howard County Housewives, a highly motivated group of ladies, with an average age in the upper 30’s, through an abdominal workout as part of their group conditioning class. The structure of the workout was as follows: mini-band exercises, dynamic warm-up, agility ladder drills, abdominal exercises, 50 box jumps, squat ladder (1-10), and sprints on a basketball court.

I would like to have included a few more abdominal exercises but was restricted in equipment because the class was not performed in the weight room. The primary objective of this workout was to incorporate safe and effective exercises in a group setting to train the abdominal musculature.

1. V-Sit - Hold for 30 seconds
2. Static Hold - Top of push-up position for 30 seconds
3. Side Bridge (L) - Hold for 30 seconds
4. Front Bridge - Hold for 30 seconds.
5. Side Bridge (R) - Hold for 30 seconds
6. Vertical Sit-Up - Continuous for 30 seconds
7. Push-ups - 5 perfect reps
8. Horizontal Abduction w/ Tube - Hold for 30 seconds (balance the push-ups)
Repeat immediately for three rounds!

Holding a dumbell overhead stimulates the core and shoulders.

Interval Training for Fat Loss

2009-04-14T21:32:00.003-04:00

A properly performed interval training program can increase fat burning and improve cardiovascular fitness. Interval training incorporates high intensity work effort followed by relief intervals. Research has shown that the total amount of calories burned is elevated up to 142 percent within the hour after exercise with high intensity intervals as compared to low level aerobics. Research has also shown that the calorie expenditure may last up to 48 hours after exercising. High intensity, short duration exercise is the most efficient route to effective fat loss and total fitness.

I recently took the Howard County Housewives, a highly motivated group of ladies, with an average age in the upper 30’s, through an interval training workout. An interval training workout can incorporate various activities such as a row machine, stair stepper, elliptical trainer, sprinting, etc…this particular workout took place on a Cybex Arc Trainer. I used a training protocol promoted by Doc Wilson (docwilson111@yahoo.com). Doc holds a PhD and is a biochemist, physiologist, and nutritionist.

The interval training regimen recommended by “Doc’ calls for a 40 second “fast” portion followed by a 20 second “very fast” portion. This is followed by one minute of a “slower” portion of active recovery. I would characterize the effort level for the “fast” portion as a 7 on a scale of 1 to 10. The “very fast” portion is an all-out effort or a 10 on a scale of 1 to 10. Five to eight cycles are recommended however fewer (4 intervals) may be necessary if the athlete is working very, very hard.

0:40 “fast” (effort level 7 on scale of 1-10)
0:20 “very fast” (effort level 10 on scale of 1-10)
1:00 “slower” (effort level 3-5 on scale of 1-10)
Repeat 5 to 8 reps (only 4 are necessary if going very, very hard)

The housewives proceeded to complete 7 cycles of intervals on the Cybex Arc Trainer with an incline adjusted to level 10 and a resistance to level 50. I thought this was an appropriate incline and resistance level for the majority of participants for a first time workout on the Arc Trainer. Individual adjustments can be made in the future to accommodate the varying fitness levels. Less fit participants can push their heart rate to easily tolerable limits while the more fit individuals can be aggressive in their approach and push their heart rate to higher levels. *

An interval training workout would typically include an appropriate warm-up and cool down. Because this was part of a group conditioning class, the structure of the workout was as follows: mini-band exercises, dynamic warm-up, mini-hurdle agility and plyometric drills, Tabata squats, intervals on the Cybex Arc Trainer, and abdominal exercises.

*Check with your doctor to make sure you do not have a health problem that can make exercise unsafe for you.

Counting 64 jumps in 30 sec.

Group Conditioning (Boot Camp) - "Howard County Housewives"

2009-03-01T21:08:00.008-05:00

A few weeks ago I was approached by an Ellicott City (Howard County) woman who was looking for a strength and conditioning coach to take her and her friends through a “boot camp” type workout. The highly motivated group of ladies, with an average age in the upper 30’s, are former athletes trying to get back in shape as well as weekend warriors who want to accelerate their game. They participate in a variety of sports such as basketball, tennis, triathlons, and ½ marathons.

Although this type of program wasn’t one of my existing offerings, I decided to accept the challenge of creating a workout that fulfilled their varying needs. I structured the workouts the same way I would prepare a group of athletes for a competition. In order to meet their goals, I also incorporated strength training exercises into the format.

My group conditioning workout combines activities for cardiovascular endurance and muscular strength. It challenges your muscles, heart, and lungs. The combination of a strenuous exertion with little or no rest periods will produce high levels of strength, flexibility, and endurance. The workouts are intense but they are appropriate for the conditioning level of the participant.

The "Howard County Housewives" recently completed the following workout on a basketball court:

Mini-band walk +
Dynamic warm-up +
Agility ladder drills which included plyometrics +
Then:
Line Drill +
Shoulder tap +
Wall sit with 10 or 20 lb. sandbag on shoulders +
Brachiation with mini-bands on wrists performed on a balance beam +
Ball slam @ 6 lb. medicine ball +
Towel push ½ court and back +
Right angle push-ups +
Repeat for 3 rounds (1 minute rest after each round)

Notes:
Seven stations were set-up on a basketball court. Each athlete had their own station and rotated until all stations were completed. Each exercise lasted until the Line Drill was finished (approximately 34 seconds). The rest interval between exercises was 15 seconds. The procedure for the Line Drill starts with the athlete on the the near baseline and makes four consecutive trips: 1) from the near baseline to near free throw line and return: 2) from near baseline to mid court line and return: 3) from near baseline to far free throw line and return: 4) from near baseline to far baseline and return (150 yds. of running).

Line Drill times
E.C. #1 0:30 #2 0:30 #3 0:32
M.G. #1 0:36 #2 0:36 #3 0:35
P. M. #1 0:34 #2 0:33 #3 0:35
J.M. #1 0:35 #2 0:34 #3 0:34
C.P. #1 0:35 #2 0:34 #3 0:36
T.R. #1 0:34 #2 0:33 # 0:32
L.S. #1 0:35 #2 0:34 #3 0:37

Warning: Athletes should be in fairly good shape before they try this routine.

Completing the push-up only to start the row.

NFL COMBINE – From an Insider Perspective

2009-02-24T21:54:00.000-05:00

The NFL combine is held each year in February to evaluate and assess the talent of future professional football players. Over 300 hundred players are run through a battery of psychological, physical, medical, and football related tests. With over 600 NFL personnel critiquing and scrutinizing each event to gauge each individual’s NFL potential, I am often asked the role of a strength and conditioning coach in this process.

While the assistant coaches and scouts are present for the field events such as the 40 yd. sprint, 3 cone drill, 20 and 60 yard shuttles, vertical jump, and broad jump, the majority of strength coaches attend the Measurements session and the bench press workout.

During the Measurements session, the athletes are dressed in shorts giving the observer an opportunity to grade the physique of the athlete (height, weight, arm length, and hand width). Strength coaches are concerned with those qualities that define muscular fitness. This session provided me with the opportunity to grade the body condition of the athlete. The grading scale was determined by various factors including body type (ectomorph, mesomorph, and endomorph), visible muscle imbalances (upper/lower, front/back), body composition (muscle to fat ratio), and level of muscular development. I used the following five point grading scale to evaluate body condition:

5 - Excellent
4 – Very Good
3 – Average
2 - Below Average
1 – Poor

In the bench press, players are required to perform 225 lbs. as many times as possible. The NFL views this lift as a measure of upper body muscular fitness. Besides recording the number of repetitions accomplished, I also look for an uneven bar trajectory. The uneven trajectory is often a result of an existing shoulder problem. The bench press scores are recorded from highest to lowest with accompanying notes for bar trajectory or repetition mechanics. The results are normally evaluated by position (offensive linemen verses other offensive linemen) because of comparable height and weight ratios.

The body condition and the bench press results are incorporated into a spreadsheet and given to assistant coaches and personnel staff to help complete the player profile. This information is useful in formulating an opinion as to whether the organization will invest in the player through the draft or free agency. It is important, however, to keep the results of these tests in perspective and use them as a reference guide rather than as absolute criteria. The true test is whether the athlete can be successful where it counts – on the field.

Speed Development

2009-01-29T22:05:00.002-05:00

SPEED DEVELOPMENT – STRIDE LENGTH and STRIDE FREQUENCY

Speed is the result of stride length and stride frequency. In order to increase speed, it is necessary to increase either stride length and/or frequency. Both can be developed and increased through training, however, one more than the other. Stride length can be developed and increased in an athlete much more than stride frequency. Stride frequency is determined by heredity, so the development capacity is limited.

Stride length can be increased through a strength program. The strength program should include a combination of weight training, multi-jumps, and flexibility exercises. These varying methods contribute to the development of stride length in the athlete.

Biomechanically, athletes with good strength will be able to lift their legs higher than an athlete that lacks optimum strength. If that athlete also has adequate leg frequency, the stride will be longer than the athlete that lacks strength. The more force you apply to the ground with your stride the stronger the reaction will be; therefore, the length of your stride will be longer as a result of the impulse. This is stated in Newton’s law of every reaction there is an opposite ….

Exercises to improve stride length include but are not limited to the following: lunges, step ups, squats, leg press, one leg bench squat and split squats. Multi-jumps include hops over low hurdles, broad jumps, and jumps onto a box. The strength training program should also be complimented with a flexibility program. The objective is to increase the range of motion of the muscle groups and to prevent injuries from a lack of flexibility.

The improvement in strength is essential in developing acceleration, explosive power, stride length improvement, and the maintenance of maximum sprinting speed.

Workout: Intense Arm Routine

2008-11-09T21:52:00.002-05:00

I have incorporated this bicep and tricep routine into an upper body workout for NFL athletes as a "finisher." I often had a tape measure handy at the conclusion to get the upper arm measurement. I recently used this same routine on Anthony from the Y. The reps, exercises and weight are listed below:

12 barbell bicep curls @ 85 lbs.
Then
12 thumbs-up curl @ 25 lb. DB's
Then
60 second negative chin (lower in 60 seconds)
Water Break
15 narrow grip EZ Curl bench presses @ 135 lbs.
Then
13 seated triceps extensions @ one 45 lb. DB held in both hands
Then
60 second negative dip (only got 40 seconds)

Except for the negative chin and dip, each repetition was performed with a pause in the contracted position and a four count for the lowering phase.
Each repetition was performed through a full range of motion.
Forced repetitions on a few exercises were necessary to ensure muscle fatigue.
Movement from one exercise to another occurred with a minimum amount of rest.
Anthony provided his best effort on each exercise.
When the 60 second negative chin or dip is accomplished, attach a 10 lb. plate to a waist belt to make the lowering more difficult.

Let me know your thoughts if you try this upper arm workout.

Workout: Strength Circuit

2008-11-07T22:34:00.002-05:00

I recently performed the following strength circuit:

Warm-up: toe touch series + wall sit with shoulder press

Round 1
10 x Lunge on Slide Board with 55 lb. DB's
10 x Squat 1 Leg
10 x Squat Touchdown - 1 Leg
15 x Barbell Squat with 225 lbs.
8 x Chest Press Alternating Arm on Stability Ball with 75 lb. DB's
8 x Row on Stability Ball 1 Arm with 75 lb. DB's
14 x Shoulder Press on 1 Leg with 30 lb. DB's
10 x Tube Pull Apart
Then
1:30 water break
Then
Repeat Round

*Involved in a conversation so I did not have time for a post workout stretch.

This workout fits my philosophy for the 'busy executive' because it is brief but intense. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

I am usually sore for a couple of days because of the lunge and squat combination.

Workout: Strength Endurance #2

2008-11-05T21:43:00.002-05:00

The following workout took approximately 34:57 to complete:

10 x pull-ups - 10 lbs. of chains over shoulders
20 x DB swings - each arm with 35 lbs.
30 x Box Jumps 24” - explode up and step down
40 x Push ups {20 + 10 + 10 reps} - on Reebok Core Board (with turn)
50 x Sit ups - incline board w/ 20 lb. DB
10 x pull-ups - 10 lbs. of chains over shoulders
This round took 11:30
Then
Concept 2 rowing machine:
5000 m breathing through the nose. No foot clips. The cadence did not fall below 24 m/s.
This took 21:30

Workout: Introduction to the Kettlebell

2008-11-04T21:10:00.002-05:00

I was recently introduced to a kettlebell workout by Mac Cassity. Mac is a Crossfit Certified Kettlebell Instructor. The kettlebell is a tool to consider in your arsenal to acquire all around fitness. If used properly, the kettlebell can yield results in strength, strength endurance, flexibility and work capacity. In our session, Mac taught me the following exercises:

Two handed Kettlebell Swing to eye level (Russian Swing)
Two handed swing straight overhead (American Swing)
One handed swing
Cleans
Clean & Press
Snatch (from dead and from swing)
Turkish Get Up

At the conclusion of the teaching session, I went through the following introductory workout with a 40 lb. kettlebell.

1. 20 two handed swings
2. 5 pull ups
3. 20 swings single hand
4. 5 ring dips
5. 20 cleans (10 each side)
6. 5 pull ups
7. 20 Clean & Press (10 each side)
8. 5 pull ups
9. 10 push ups on rings

The circuit was short in duration but could have been repeated if time allowed. This workout fits my philosophy for the 'busy executive' because it is brief but intense. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

Please send me your thoughts on the kettlebell as well as any workouts that I can add to my selection.

Workout: "300" Modified

2008-10-25T17:45:00.008-04:00

I recently performed the "300" workout which was made famous by the gym which was responsible for the fitness and appearance of the cast and stunt crew of the movie "300." The "300" workout was a one time test for those who were deemed ready. The workout totalled 300 reps and included the following:

“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

My "300" workout was modified because of equipment limitations and exercise choices. The execution of each repetition, except for a few exercises that are performed explosively, were performed with the following guidelines: movement through a full range of motion, emphasis on the lowering of the weight, and elimination of fast or jerky movements.

I was able to finish the "300" in 25:34. I have listed each exercise, the number of reps it took to complete the goal, and the split time between exercises. My version is listed below:

25 x Pull-ups {18 + 7 reps} (2:40 ) - underhand grip
50 x Trap Bar Deadlift 135# (5:21) - TB is a great alternative
50 x Push ups {26 + 9 + 7 + 8 reps} (9:05) - DB's act as handles
50 x Box Jumps 24” (11:56) - explode up and step down
50 x Floor Wiper 135# {15 + 10 + 10 + 7 + 8 reps} (18:17) - a struggle
50 x DB Snatch & Press {15 + 10 reps each arm} (21:24) - no 36 lb. KB
25 x Pull-ups {8 + 5 + 4 + 4 + 4 reps} (25:34) - underhand grip
300 reps total

This workout is brief and intense and provides motivation to improve from workout to workout. Improvement can be accomplished through the manipulation of more repetitions (less sets) toward the goal and/or less rest between sets or exercises. This is otherwise known as the overload principle. The reduction in rest periods also places a greater demand on the cardiovascular system which will increase the overall fitness level.

Let me know your thoughts on my version of the "300" and how your time compares to mine.

Workout: Getting Back in Shape

2008-10-24T21:58:00.008-04:00

After sharing a cup of coffee with a friend who I shall call P.M., I decided to accompany him to the gym to provide encouragement, support and motivation for his workout. P.M. renewed a commitment to get in better shape and this was his first workout in a couple of weeks. My time was limited to coach him through his workout, but then again, you don't need allot of time to get results if you train properly.

Training properly starts with the quality of the repetition. Muscular tension is created by performing repetitions through a full range of motion, emphasizing the lowering of the weight, eliminating fast or jerky movements, and overloading the muscles properly. Brief and intense exercise is all that is needed to assure maximum results.

I decided to train P.M. in a 3 x 3 fashion in which he would perform an upper body pushing, upper body pulling, and lower body exercise in a circuit fashion. Rest periods were eliminated between exercises too not only reduce the time of the training session, but to place a greater demand on the cardiovascular system, thereby increasing P.M.'s overall fitness level. The repetition range was kept high to reduce stress on the joints.

The Workout:
Round 1
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
Round 2
20 reps of DB bench press with 20 lbs.
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
20 reps of Stability Ball crunches
Round 3
20 reps of DB bench press with 20 lbs
20 reps of Hammer high row with 45 lbs. (ea.)
20 reps of Stability Ball wall squats
15 reps of Stability Ball back extensions

This brief but intense workout took approximately 17 minutes to complete! After a few stretches, I left P.M. as he performed additional exercise on the elliptical trainer.

A lack of time, as this workout shows, should not be a deterrent to developing stronger muscles, bones, and connective tissue.

Workout: 3 x 3 Revisited

2008-10-24T21:43:00.004-04:00

I performed the same workout as previously written on Sept. 6. The 3 x 3 circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

After a brief warm-up in which I performed some corrective exercises, the following workout was executed:

Round 1
10 squats with 255 lbs.
Rest 1:30
10 Dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 2
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.
Rest 1:30
Round 3
10 squats with 255 lbs.
Rest 1:30
10 dips with 60 lbs.
Rest 1:30
8 chins with 25 lbs.

I concluded with some stretches and I had Satisfaction!

Words to Win: What it Takes to be No. 1

2008-10-18T19:05:00.002-04:00

"Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all the time. Winning is a habit. Unfortunately, so is losing." -Vince Lombardi

Legendary Green Bay Packers football coach Vince Lombardi believed that the ingredients of greatness are not necessarily inherent traits, but qualities to be encouraged and cultured. For the coach, we should be long on encouragement and create an expectation to succeed. For the athlete, we should strive for excellence no matter what the endeavour we choose.

Words to Win: The Hardworking Farmer

2008-10-13T13:12:00.003-04:00

“The hardworking farmer should be the first to receive a share of the crops”

We have all heard the phrase “no pain, no gain.” Like a farmer, we must work extremely hard and be willing to sacrifice in order to achieve results. Whether it is a workout, homework assignment, or performing your chores, the hope of success will make the effort worthwhile.

Workout: Strength Endurance

2008-10-01T22:24:00.005-04:00

I had very little time to train today because of a tight schedule. This was the 2nd of three workouts scheduled for the week. Since the Monday and Friday workout will focus on strength, I wanted this workout to have an aerobic/anaerobic conditioning component.

Concept2 Rowing Machine:
Warm up for two minutes at an easy pace
Then:
6 rounds of the following intervals:
Sprint 0:20 seconds at 400 watts
Rest 0:10 seconds at an easy pace
Then:
2:30 rest
Then:
Bench Press warm-up 135lbs. x 5 reps
4 rounds of the following superset:
Bench Press 185 lbs x 8 reps
Pull-Ups w/25 lbs. x 5 reps
Then:
Med Ball (12 lbs.) toss 2 x 8

This workout took exactly 30 minutes from start to finish. The rowing machine is a great calorie burner because it works every large muscle group in the body.
*I only got 6 reps on the 4th round of bench press.

Workout: 3 x 3

2008-09-26T19:06:00.005-04:00

I would like to give you insight into my afternoon workout. Because of the busyness of my day, I had little time to exercise. As always, my workout had to be brief but intense. I decided to perform a 3 x 3. This circuit calls for a multi-joint lower body, upper body push and upper body pulling exercise performed in succession with 1:00-1:30 rest between exercises. The circuit is repeated 3 times.

This workout may sound easy, but it is metabolically demanding and will decrease your body fat levels because of the increases in growth hormone. It is also effective in growing muscle and increasing muscular endurance.

Because this was my first time squatting in about 6 weeks, the weights were rather conservative. After a brief warm-up in which I performed some corrective exercises, I performed the following workout:

12 squats with 225 lbs.
Rest 1:30
12 Dips with 45 lbs.
Rest 1:30
10 chins with 10 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
9 chins with 25 lbs.
Rest 1:30
12 squats with 225 lbs.
Rest 1:30
12 dips with 45 lbs.
Rest 1:30
7 chins with 25 lbs.

To complete the workout I performed 15 stick crunches and stretching exercises for the hamstrings and thoracic spine.

After a 1/2 cup of decaffeinated coffee (that's all I had time for), I started training 3 teenage athletes. It is a privilege to help them reach their performance potential and use physical fitness to teach life lessons.

These athletes are making remarkable progress and I even learn a thing or two in our sessions. Today I learned about Ponce De Leone and his quest for gold and the fountain of youth and how he found Florida instead. Good job teachers! Your students are remembering!

Let me know your thoughts on the 3x3 workout.

Welcome!

2008-09-25T15:10:00.000-04:00

Welcome to the ProShape Sports Training blog brought to you by ProShape Sports Training and Scholastic Sports Net.

This interactive environment allows you to ask questions, get advice, and seek help from one of the best strength and conditioning coaches in the area.

Former Strength and Conditioning Coach for the Baltimore Ravens, Jeff Friday.

With more than 18 years of experience in training and developing college and professional athletes, Jeff has implemented athletic development programs in several intercollegiate men's and women's sports that have allowed athletes to succeed at the highest levels. Friday has spent 12 seasons in the National Football League (NFL) and has been associated with teams that have made the playoffs 7 times, including a Super Bowl Championship. He has trained more than 27 NFL Pro Bowl players.

Be sure to check back frequently for fitness and training tips and use this forum to ask a question about your training or exercise program or inquire about programs that ProShape Sports Training offers at: www.getinproshape.com.

Also, be sure to check out Scholastic Sports Net at www.watchssn.com for video training tools.

Improve your Speed, Health, Agility, Power and Endurance by Training Like a Pro by a Pro!