Advice from a Pro: Scott Player

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

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?

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

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

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

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

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.