(bad-ass)adj. - the epitome of the American male. He radiates confidence in everything he does, whether it's lifting weights, ordering a drink, playing a sport, buying a car, or dealing with women. He's slow to anger, yet brutally efficient when fighting back.
The badass carves his own path. He wears, drives, drinks, wathches, and listens to what he chooses, when he chooses, where he chooses, uninfluenced by fads or advertising campaigns. Badass style is understated but instantly recognizable. Like a chopped Harley or a good pair of sunglasses: simple, direct, and functional.
Saturday, March 27, 2010
Sunday, March 21, 2010
SOME QUOTES I LIKE
Training for the ability to do what life demands.
The courageous struggle for a noble cause is success in itself--John Wooden
Perfection is not attainable, but if we chase perfection we can catch excellence.---Vince Lombardi
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too can become great---Mark Twain
In a time of universal deceit, telling the truth is a revolutionary act.
The courageous struggle for a noble cause is success in itself--John Wooden
Perfection is not attainable, but if we chase perfection we can catch excellence.---Vince Lombardi
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too can become great---Mark Twain
In a time of universal deceit, telling the truth is a revolutionary act.
Sunday, March 14, 2010
BROTHERHOOD, RESPECT & FREEDOM
Brotherhood & strength of character. People who rise above & overcome adversity instead of crumbling before it. People who challenge themselves every day.
Loyalty, honor and integrity are not catch words to be used to manipulate and intimidate others. Loyalty, honor, and integrity are ways of life for a warrior.
Strength and Honor
Coach Ross
Loyalty, honor and integrity are not catch words to be used to manipulate and intimidate others. Loyalty, honor, and integrity are ways of life for a warrior.
Strength and Honor
Coach Ross
Sunday, March 7, 2010
INITIATIVE
You need to take the initiative and not rely on someone else to take the lead.
Do not be scared to make mistakes, be willing to take risks.
You never know what's coming around the corner, so you've just got to forge ahead.
STRENGTH AND HONOR
Coach Ross
Do not be scared to make mistakes, be willing to take risks.
You never know what's coming around the corner, so you've just got to forge ahead.
STRENGTH AND HONOR
Coach Ross
Saturday, February 27, 2010
TWO OF MY ARTICLES TO READ
DON’T BE MOTIVATED BY VITAMIN SALES, TRY ATHLETIC SUPREMACY
Lance Armstrong:…I think you better hurry up or you are gonna be late..
Vince Vaughn(Peter La Fleur)…uhh, actually I decided to quit, Lance…
Lance Armstrong:…quit…you know once I thought about quitting when I was diagnosed with brain, lung, and testicular cancer…all at the same time…but with the love and support of my friends and family I got back on the bike, and I won the Tour De France 5 times in a row, but I am sure you have a good reason to quit….so what are you dying from that is keeping you from the finals?
Vince Vaughn:….right now it feels a little bit like, shame…
Lance Armstrong:….well, I guess if a person never quit when the going got tough, they wouldn’t have anything to regret for the rest of their life…but good luck to you Peter, I am sure this decision won’t haunt you forever….
--From The Movie Dodgeball--
The number one rule for getting better is: showing up. Understand hard work and get under the bar! Be consistent, don’t miss workouts. The basics always work. Learn about power-lifting, and Olympic-lifting. Learn how to use kettle bells, do some gymnastic/tumbling. I hate to do this, but I am going to steal from Nike: “JUST DO IT”.
From the moment I started reading Dan John material, I saw something that spoke to an intuition I have always had when I started lifting 43 years ago: it is all about MOVEMENT.
Coach Mike Burgener sums it up best with his YES TO THE FOURTH POWER idea:
Is the exercise done standing?
Is it multi-joint?
Is it done with free weights?
Is it characteristic of explosive sports?
I think the internet is making it way more complicated. Jim Wendler says “when we did not have the internet….we were forced to think for ourselves”. When I started lifting weights at age 20, I started doing the Olympic lifts. I enjoyed the Movements. Then it was the military press, snatch, and clean & jerk. You had to experiment--test drive what worked. Your only way to learn was to show up and lift.
Athletic supremacy, I think, is a goal for everyone, young and old, (I am in the old group) and proud of it. I want to be able to move, be strong(er), and yes get on the ground in my back yard and do a somersault! Stick with the basics, 80% of your ideas never change, 20% should include variety. Write down your workouts, its ok to have fun.
Understand this, I am not an expert, I am not a writer, (maybe you can tell). I am “old school” enough to be called a “grouchy coach”. You can be better! I could care less about an athletes boredom, if I have them doing the right thing. I don’t get paid for time, I get paid for results.
I like Dan John, Jim Wendler, because they don’t complicate things. Get up and move!
When I am giving my time to help somebody, they deserve the quickest path to the best result.
Have a gung-ho attitude that says we can change things in our health and fitness endeavors. First, you have to show-up, then it is all about movement!
Please check out my blog, STRENGTH AND HONOR on our web site www.strength-training-coach.com
STRENGTH AND HONOR
Coach Ross
Let’s Talk Strength
I have been lifting weights for 43 years, started at age 20, you do the math. In high school I played football, basketball, and baseball. Played some college football and one game of semi-pro football, maybe I watched the game, can’t remember. I am a teacher/football coach on the high school level.
I walked into a small room in the basement of the local YMCA 43 years ago. I laid down on the bench, on what I found out later was a power rack. The barbell on the rack had one big plate on each end, so I lifted it one time and I thought what’s the big deal. Then the “real lifters” walked in, all 2 of them. To make a long story longer, they asked if I could stick around and help “spot” them on the bench. These two fellows ended up putting several big plates on each end of the barbell, so much for my “big deal theory”. I did such a great job spotting them on the bench press, that they asked if would be interested in learning how to bench press. The rest as they say is history. The first 6 months of my weight-lifting career I spent spotting the bench press, and the squat. I actually thought of changing my name to Spot. To this day I am sure somewhere in that weight room there is a small plaque honoring me into the “spotters hall of fame”.
I will not bore you with anymore history, suffice it to say I was “smitten” by the lifting bug. To this day it is a PASSION of mine. In my office at home, the shelves are filled with books and DVD’s, and college strength manuals. I am a student of strength and conditioning and also the game of football. I am entering my 31st year of coaching. I will never stop trying to help anyone who will listen, on how to become stronger.
I have watched the fitness industry change and grow over a 43 period. During that time I think I have tried every new gimmick or idea, in my pursuit of strength. I was fortunate enough to early on to be coached in Olympic-style lifting. In the 60’s and 70’s o-lifting was king, followed by power-lifting, than body building. Boy has that changed!
So, lets talk strength! How do I get stronger and bigger? I would suggest you look up old-time strongman Eugene Sandow and check out pictures of him. He was reported to have done a one-arm press with 301 pounds. No, I wasn’t there to “spot” for him! Would you like to have an athletic looking physique like his? Combine his build with the tremendous strength he had and what have you got? A well-built strength athlete. One thing he did not have then was the Internet….he was forced to think for himself, and experiment….test drive things to find out what worked, or what did not work.
I want to share with you some principles of strength that I apply to my current training today. These principles are from Pavel Tsatsouline and his book Power To The People, a must-read book.
1) LIMIT THE REPETITIONS TO NO MORE THAN FIVE
2) INCREASE THE REST INTERVALS BETWEEN SETS TO A DURATION OF 3-5 MINUTES
3) LIMIT THE NUMBER OF SETS
4) PAUSE AND RELAX BETWEEN REPS
Do not water down your strength with reps and fatigue. Why do you lift weights? Recently, I read a great article by legendary strength coach, Bill Starr, Keeping Strength in the Strength Program, read it.
What movements? Here are my suggestions:
Squat
Deadlift
Power Clean & Variations
Bench Press
Military Press
Pull-ups and Variations
Apply the afore-mentioned principles. Take fish-oil. Eat lots of protein. Eat breakfast, lunch, and dinner. Get lots of rest. Be yourself! Do what you believe in, your real value is rooted in who you are, not what you do.
I believe, you can never be too strong, no matter your age! Find a good coach, make sure he looks like he is working out himself. If you just have a training partner, you will just trade bad habits.
Dan John says: “the goal is to keep the goal the goal”
Jim Wendler says: “ its amazing what can happen when you start conditioning hard, being in shape requires no talent, just hard work and commitment. Now being STRONG and in shape, that is called smart and dedicated.”
Be smart. Be nice. Do what you love. Have fun!
Questions? Stop by www.strength-training-coach.com
Lance Armstrong:…I think you better hurry up or you are gonna be late..
Vince Vaughn(Peter La Fleur)…uhh, actually I decided to quit, Lance…
Lance Armstrong:…quit…you know once I thought about quitting when I was diagnosed with brain, lung, and testicular cancer…all at the same time…but with the love and support of my friends and family I got back on the bike, and I won the Tour De France 5 times in a row, but I am sure you have a good reason to quit….so what are you dying from that is keeping you from the finals?
Vince Vaughn:….right now it feels a little bit like, shame…
Lance Armstrong:….well, I guess if a person never quit when the going got tough, they wouldn’t have anything to regret for the rest of their life…but good luck to you Peter, I am sure this decision won’t haunt you forever….
--From The Movie Dodgeball--
The number one rule for getting better is: showing up. Understand hard work and get under the bar! Be consistent, don’t miss workouts. The basics always work. Learn about power-lifting, and Olympic-lifting. Learn how to use kettle bells, do some gymnastic/tumbling. I hate to do this, but I am going to steal from Nike: “JUST DO IT”.
From the moment I started reading Dan John material, I saw something that spoke to an intuition I have always had when I started lifting 43 years ago: it is all about MOVEMENT.
Coach Mike Burgener sums it up best with his YES TO THE FOURTH POWER idea:
Is the exercise done standing?
Is it multi-joint?
Is it done with free weights?
Is it characteristic of explosive sports?
I think the internet is making it way more complicated. Jim Wendler says “when we did not have the internet….we were forced to think for ourselves”. When I started lifting weights at age 20, I started doing the Olympic lifts. I enjoyed the Movements. Then it was the military press, snatch, and clean & jerk. You had to experiment--test drive what worked. Your only way to learn was to show up and lift.
Athletic supremacy, I think, is a goal for everyone, young and old, (I am in the old group) and proud of it. I want to be able to move, be strong(er), and yes get on the ground in my back yard and do a somersault! Stick with the basics, 80% of your ideas never change, 20% should include variety. Write down your workouts, its ok to have fun.
Understand this, I am not an expert, I am not a writer, (maybe you can tell). I am “old school” enough to be called a “grouchy coach”. You can be better! I could care less about an athletes boredom, if I have them doing the right thing. I don’t get paid for time, I get paid for results.
I like Dan John, Jim Wendler, because they don’t complicate things. Get up and move!
When I am giving my time to help somebody, they deserve the quickest path to the best result.
Have a gung-ho attitude that says we can change things in our health and fitness endeavors. First, you have to show-up, then it is all about movement!
Please check out my blog, STRENGTH AND HONOR on our web site www.strength-training-coach.com
STRENGTH AND HONOR
Coach Ross
Let’s Talk Strength
I have been lifting weights for 43 years, started at age 20, you do the math. In high school I played football, basketball, and baseball. Played some college football and one game of semi-pro football, maybe I watched the game, can’t remember. I am a teacher/football coach on the high school level.
I walked into a small room in the basement of the local YMCA 43 years ago. I laid down on the bench, on what I found out later was a power rack. The barbell on the rack had one big plate on each end, so I lifted it one time and I thought what’s the big deal. Then the “real lifters” walked in, all 2 of them. To make a long story longer, they asked if I could stick around and help “spot” them on the bench. These two fellows ended up putting several big plates on each end of the barbell, so much for my “big deal theory”. I did such a great job spotting them on the bench press, that they asked if would be interested in learning how to bench press. The rest as they say is history. The first 6 months of my weight-lifting career I spent spotting the bench press, and the squat. I actually thought of changing my name to Spot. To this day I am sure somewhere in that weight room there is a small plaque honoring me into the “spotters hall of fame”.
I will not bore you with anymore history, suffice it to say I was “smitten” by the lifting bug. To this day it is a PASSION of mine. In my office at home, the shelves are filled with books and DVD’s, and college strength manuals. I am a student of strength and conditioning and also the game of football. I am entering my 31st year of coaching. I will never stop trying to help anyone who will listen, on how to become stronger.
I have watched the fitness industry change and grow over a 43 period. During that time I think I have tried every new gimmick or idea, in my pursuit of strength. I was fortunate enough to early on to be coached in Olympic-style lifting. In the 60’s and 70’s o-lifting was king, followed by power-lifting, than body building. Boy has that changed!
So, lets talk strength! How do I get stronger and bigger? I would suggest you look up old-time strongman Eugene Sandow and check out pictures of him. He was reported to have done a one-arm press with 301 pounds. No, I wasn’t there to “spot” for him! Would you like to have an athletic looking physique like his? Combine his build with the tremendous strength he had and what have you got? A well-built strength athlete. One thing he did not have then was the Internet….he was forced to think for himself, and experiment….test drive things to find out what worked, or what did not work.
I want to share with you some principles of strength that I apply to my current training today. These principles are from Pavel Tsatsouline and his book Power To The People, a must-read book.
1) LIMIT THE REPETITIONS TO NO MORE THAN FIVE
2) INCREASE THE REST INTERVALS BETWEEN SETS TO A DURATION OF 3-5 MINUTES
3) LIMIT THE NUMBER OF SETS
4) PAUSE AND RELAX BETWEEN REPS
Do not water down your strength with reps and fatigue. Why do you lift weights? Recently, I read a great article by legendary strength coach, Bill Starr, Keeping Strength in the Strength Program, read it.
What movements? Here are my suggestions:
Squat
Deadlift
Power Clean & Variations
Bench Press
Military Press
Pull-ups and Variations
Apply the afore-mentioned principles. Take fish-oil. Eat lots of protein. Eat breakfast, lunch, and dinner. Get lots of rest. Be yourself! Do what you believe in, your real value is rooted in who you are, not what you do.
I believe, you can never be too strong, no matter your age! Find a good coach, make sure he looks like he is working out himself. If you just have a training partner, you will just trade bad habits.
Dan John says: “the goal is to keep the goal the goal”
Jim Wendler says: “ its amazing what can happen when you start conditioning hard, being in shape requires no talent, just hard work and commitment. Now being STRONG and in shape, that is called smart and dedicated.”
Be smart. Be nice. Do what you love. Have fun!
Questions? Stop by www.strength-training-coach.com
Thursday, February 25, 2010
HINTS & TIPS
We have learned much in the past decade about training. The fitness industry continues to change and grow.
If you have time, check out some of these things related to health and fitness: old-time physical culture, strongmen like Eugen Sandow, and others.
Keep reading, keep watching DVD's.
Check out these guys: Gray Cook, Dan John, Jim Wendler, Dave Draper,Pavel Tsatsouline, Dave Tate, Michael Boyle.
Then get going and MOVE.....if it is important, do it every day, if it isn't important, don't do it !!
STRENGTH AND HONOR
Coach Ross
If you have time, check out some of these things related to health and fitness: old-time physical culture, strongmen like Eugen Sandow, and others.
Keep reading, keep watching DVD's.
Check out these guys: Gray Cook, Dan John, Jim Wendler, Dave Draper,Pavel Tsatsouline, Dave Tate, Michael Boyle.
Then get going and MOVE.....if it is important, do it every day, if it isn't important, don't do it !!
STRENGTH AND HONOR
Coach Ross
Tuesday, February 23, 2010
FROM DODGEBALL
Lance Armstrong:...I think you better hurry up or you're gonna be late...
Vince Vaughn(Peter La Fleur):...uhh, actually I decided to quit, Lance...
Lance Armstrong:...quit...you know once I thought about quitting when I was diagnosed with brain, lung, and testicular cancer...all at the same time..but with love and support of my friends and family I got back on the bike, and I won the Tour De France 5 times in a row, but I am sure you have a good reason to quit...so what are you dying from that is keeping you from the finals?
Vince Vaughn:..right now it feels a little bit like shame...
Lance Armstrong:...well, I guess if a person never quit when the going got tough, they wouldn't have anything to regret for the rest of their life...but good luck to you Peter, I am sure this decision won't haunt forever.....
Strength and Honor
Coach Ross
Vince Vaughn(Peter La Fleur):...uhh, actually I decided to quit, Lance...
Lance Armstrong:...quit...you know once I thought about quitting when I was diagnosed with brain, lung, and testicular cancer...all at the same time..but with love and support of my friends and family I got back on the bike, and I won the Tour De France 5 times in a row, but I am sure you have a good reason to quit...so what are you dying from that is keeping you from the finals?
Vince Vaughn:..right now it feels a little bit like shame...
Lance Armstrong:...well, I guess if a person never quit when the going got tough, they wouldn't have anything to regret for the rest of their life...but good luck to you Peter, I am sure this decision won't haunt forever.....
Strength and Honor
Coach Ross
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