STRENGTH AND HONOR

BADASS

2010-03-27T06:37:00.000-07:00

(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.

SOME QUOTES I LIKE

2010-03-21T06:02:00.000-07:00

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.

BROTHERHOOD, RESPECT & FREEDOM

2010-03-14T06:47:00.000-07:00

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

INITIATIVE

2010-03-07T06:02:00.000-08:00

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

TWO OF MY ARTICLES TO READ

2010-02-27T10:25:00.000-08:00

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

HINTS & TIPS

2010-02-25T05:45:00.000-08:00

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

FROM DODGEBALL

2010-02-23T06:39:00.000-08:00

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

MILO

2010-02-22T06:30:00.000-08:00

Ancient greek history tells the story of a young man named Milo. As a young boy Milo dreamed of being an Olympian. As luck would have it Milo had the first home gym. He lived on a farm. One day his father told if you want to get stronger, pick up that calf over there and place it on your shoulders, then carry it up the hill and back down. Milo did this every day, as Milo got older and stronger so did the calf. Milo kept up his workouts placing the calf, who was now turning into a large cow on his shoulders and carrying the cow up the hill and back down. He never missed a workout, neither did the cow! Milo grew into a rather large young man and became an olympic wrestler and dominated his competitors, earning him legendary status.

Ever notice the Greek statues and how muscular and well defined they are? Do you think they were the first weight-lifters? How in the world did they get so big without personal trainers?

Google long-time strongman Eugene Sandow. He was a very strong muscular man, who was reported to have done a one-arm press with 301 pounds!! I wonder if he had a personal trainer and an endless list of supplements. Do you think he had fancy machines to train on? Would you maybe like to have a physique like his?

Strength and Honor

Coach Ross

PAYING THE PRICE

2010-02-19T08:03:00.000-08:00

Everyone wants to win, but few are willing to invest the time and effort. Paying the price means focusing on developing the skills and training regimen of champions - observation, imitation, repetition and the internalization of knowledge into habits; also, learning why and how to go the extra mile and seeing success as a marathon, not a dash. Champions view failures as temporary inconveniences and learning experiences.

STRENGTH AND HONOR

Coach Ross

DON'T BE AFRAID TO PISS PEOPLE OFF

2010-02-18T06:15:00.000-08:00

Don't be buffaloed by experts and elites. Experts often possess more data than judgement. Elites can become so inbred that they produce hemophiliacs who bleed to death as soon as they are nicked by the real world.

--Colin Powell

THE DEFINITION OF SUCCESS

I have been on a couple of interviews lately, it seems a universal question that is always asked is "what is your definition of success"? These interviews involve a coaching position. Would you define succcess in wins and loses? Would you define success in what kind of person your athletes become later on in life?

Is success achieving some level of accumulation? Maybe. What if you don't make a lot of money? Does that mean you are not successful?

Next time I'm asked to give my definition of success, I will answer this way. Success is waking up everyday at peace with the life I live and the decisions I've made.

STRENGTH AND HONOR

Coach Ross

OLYMPIC LIFTING

2010-02-15T07:37:00.000-08:00

Getting ready to launch a new page on our web site dealing with Olympic Weightlifting. This is where I started my lifting career over 43 years ago. We are going to write extensively about the subject.

Weightlifting should be a way of life, aimed at teaching men and women inner toughness, discipline and concentration. Every lifter needs to make an effort to find a coach. And not another lifter, you'll just trade bad habits.

STRENGTH AND HONOR

Coach Ross

COACH

2010-02-13T14:22:00.000-08:00

I have been a football and strength coach for over 35 years. From day one I always loved being called "coach". Recently, I just signed up with facebook,I really don't know what I'm doing yet, but almost instantly old friends showed up. How awesome is that? What touches me very deeply is that almost every one starts off by calling me "coach", God I love that!

I was fortunate enough to be a Head Football Coach for five of those 35 years. It will show my won-lost record as 34 wins and 17 losses...but what I'm truly most proud of is that Iam called "coach". So much more to be proud of than wins/losses.

Strength and Honor

COACH Ross

RANT

2010-02-11T07:44:00.000-08:00

There is no such thing as being too strong. Why do you lift weights? Are you dedicated to the improvement of your real world functionality and advancement of human performance? Do you waste your time on the treadmill with your headsets on and watching tv? Let's start running, jumping, throwing, squatting, pushing, pulling, climbing.....get up ....get out ...start MOVING!!! Do your training with commitment...but do something and stay with it. Squat, Bench Press, Deadlift, Power or Hang Clean....body weight exercises....sprint...jump on a box....go for a walk...bend over and touch your toes.... It doesn't matter if your a business person, a housewife, a granma or granpa, a military secial ops person, an aspiring athlete....or just not happy with the way you look....you can do it....but do it according to level of fitness or lack of fitness....another words "scalability"...hopefully that is a word!! Be consistent do it 3 days straight and take a rest day...than repeat....go every other day if you choose. Watch what you eat MODERATION...if you smoke...STOP RIGHT NOW...Develop a desire to train for health and functional competence....come here for encouragement and help....let's do it together...

STRENGTH AND HONOR

Coach Ross

WEIGHT LOSS AND THE HIGH SCHOOL ATHLETE

2010-02-10T06:46:00.000-08:00

Bigger is not always better! If you sustain muscle growth, strength and speed with a gain in weight, then bigger is better, especially in football. For most people this is not the case. Excess body fat restricts speed of movement by adding useless weight that must be moved at high speeds. In order for many to perform at their optimal level, a loss of weight is necessary.

Weight loss is a tricky situation. Many overweight people have developed a lifestyle around eating, and in order to lose weight, there has to be a LIFESTYLE change. The method for weight loss is similar to that for weight gain. First, the amount of calories needed to maintain a specific body weight needs to be calculated. A 500-1000 calorie deficit in daily intake will result in a loss of 1-2 pounds per week. A slow reduction in body fat over an 8-10 week span is the key. Rapid weight loss will result in a loss of muscle tissue, this is counterproductive.

The value of a proper diet and good nutrition has become increasingly important in athletic performance. Food provides us the energy to train and the building blocks to grow. Generally, the food we eat serves three major functions: 1) providing an energy source or fuel; 2) providing raw material for tissue maintenance, growth and development; 3) providing chemical components that regulate all functions in the body such as muscle contraction, nerve conduction, etc.

The hard training, young athlete must be properly fueled if they want to reach their physical potential. Consistent eating patterns and attention to a balanced diet will provide you with all the benefits of good nutrition. There are no magic pills or potions available that will give you more energy, make you run faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods each day is the only “secret formula.” Scientists and the educational community have provided us with an abundance of research and facts in the area of nutrition. This information has been made available for many years. Unfortunately, some athletes and coaches don’t rely upon the facts.

In order to begin a successful weight loss or weight gain program, daily caloric needs must be determined. Daily caloric expenditure is the sum of a person’s Basal Metabolic Rate (BMR), average caloric needs of daily workouts (strength training and running), and requirements for normal daily activities (walking, driving, and running errands).

Here is a simple formula you can use to help give you a guideline regarding how many calories you need to begin losing weight:

Multiply your body weight times 15 calories. Than subtract 500 calories. This will give you the approximate number of calories you must consume each day that week to lose one pound of fat.

Let’s assume you weigh 250 pounds. Observe how you would utilize the above formula to calculate how many calories you must consume daily to lose one pound of fat in 7 days.

250 pounds
X 15 calories
3750 calories (number needed to maintain 250 lbs.)
- 500 calories (deduction per day for 7 days = 1 lb. of fat)
____
3250 = number of calories to consumed daily for one week

To lose one pound of fat in a seven-day period you can only consume 3250 calories a day. At the end of the seven-day period a one pound loss should be observed. To lose an additional pound the next week, and each succeeding week, you must recalculate the formula based upon your new body weight (249 pounds x 15 calories = 3735 - 500 calories = 3235 calories / day for the next seven day period).

In summary--young athletes need to pay attention to what they put into their bodies. In order to maximize their athletic potential and develop a healthy lifestyle here are some key points to remember:

1. More fraud exists in the area of nutrition than any other segment of the fitness industry.
2. In most cases athletes are not reliable sources for nutrition information.
3. Testimony is an opinion not based upon facts or scientific information.
4. Supplements are not more effective than the food you consume.
5. Carbohydrates are the best source of energy.
6. Vitamins do not provide energy.
7. There are 3500 calories in one pound of fat.
8. The body can eat most foods in moderation…..BALANCE is the key.

REFERENCES -

1) Riley, Dan. “Houston Texans Strength & Conditioning Manual”

2) Gentry, Mike, Ed.D. , CSCS. “A Chance To Win”

THE DESIRE TO WIN

2010-02-09T07:30:00.000-08:00

The following is from the book by Coach John Wooden

Players 50 years ago wanted to win just as much as players today. Foot soldiers a thousand years ago wanted to win as much as combat troops today. Athletes today have no greater desire to win than athletes at the first Olympic Games. The desire then and now is the same.

The difference is that everybody worries about it more today because of the media and the attention they give to the question of who's winning and who's losing.

Did I win? Did I lose? Those are the wrong questions. The correct question is: Did I make my best effort? That's what matters. The rest of it just gets in the way.

In classical times, the courageous struggle for a noble cause was considered success in itself. Sadly, that ideal has been forgotten. But it is well worth remembering.

From: A Lifetime Of Observations And Reflections On And Off The Court...by Coach John Wooden

DEVELOPING LINEAR SPEED

2010-02-08T04:21:00.000-08:00

HOW BOUT THOSE SAINTS!!

** ATHLETES NEED TO TRAIN FOR STRENGTH AND POWER TO IMPROVE SPEED.

Acceleration is of much greater importance in team sports than speed; however, coaches often use the words interchangeably. Coaches often express a desire for greater speed, when, in fact, most sports favor athletes with greater acceleration, not necessarily the fastest athletes.

The simplest analogy to describe the difference between speed and acceleration is to look at automobiles. Every car can go 60 miles per hour. What separates a Porsche from a Yugo is how fast it can get from 0 to 60.

** Every speed workout is preceded by at least 15 minutes of dynamic warm-up and agility work. No static stretching is done before the workout.

LINEAR DYNAMIC WARM-UP (20 yards each)

HIGH KNEE WALK
HIGH KNEE SKIP
HIGH KNEE RUN
BUTT KICKS
STRAIGHT-LEG SKIP
STRAIGHT-LEG DEADLIFT WALK
BACKWARD RUN
BACKPEDDLE
BACKWARD LUNGE WALK
FORWARD LUNGE WALK

**A linear warm-up should precede any linear speed or linear plyometric session. The intention is to have the warm-up be specific to the movements to follow. In linear warm-up, the primary emphasis is on the HIP FLEXORS, QUADS, AND HAMSTRINGS, as these are the muscles most frequently injured in linear speed work.

STRENGTH AND HONOR

Joe

CHARACTER

2010-02-04T07:47:00.000-08:00

"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."

--John Wooden

Strength and Honor

Joe Ross

STRENGTH TRAINING

2010-02-02T05:00:00.000-08:00

In any sport, the development of whole-body strength has become more and more essential. The development of a yearly plan for strength training has become a crucial aspect in the success of individuals as well as teams.

Stronger athletes usually have followed a structured yearly training program, one that includes the 4 components of athleticism: strength, power, speed, and agility.

A strength coach must be aware of the numerous training principles that are available.

Strength and Honor

COACH SPEAK

2010-02-01T07:56:00.000-08:00

Coaching ideas for football winter strength and conditioning program. After Christmas break it is time to crank up the off-season program. Things to consider:

FREQUENCY: several options are available, the choice is yours. Some coaches prefer workouts performed on non-consecutive days (e.g., M-W-F). You may want to do your strength workouts on these days and your speed/agility work on T-Th. Other coaches may choose the split arrangement, where upper and lower body workouts are separated and performed on consecutive days, i.e., Monday: upper body, Tuesday: lower body, followed by a rest day on Wednesday. The process is then repeated on Thursday and Friday.

VOLUME AND DURATION: You can combine these two variables, since one dictates the other. After determining frequency and format of your lifting sessions, you can plug in the exercise and set scripts.

EXERCISE CHOICE: There can be a lot of debating on this topic. I follow the K.I.S.S. theory here. To really simplify my choices I say it this way...Pushing exercises, Pulling exercises, always SQUAT (both front & back), always DEADLIFT. On off days practice sprinting techniques on Tuesday, and agility training Thursday.

Strength and Honor

Joe Ross

MOTIVATION

2010-01-31T15:16:00.000-08:00

Derek Jeter when asked who or what motivates him, he answered "no one," he motivates himself. Does he have that special internal drive? Or can anyone reach down and fire up that special drive?

One of my favorite quotes is"actions speak louder than words." What are you waiting for an invitation? Get up get started.

There is only one way to get better, work harder.

Strength and Honor
Joe Ross

ATHLETICISM

2010-01-26T14:40:00.000-08:00

When training for a specific sport focus on the four components of athleticism: strength, power, speed, agility.

Strength is defined as the capacity to generate a maximum amount of force through muscle contraction with no time limits,

Power is defined as the ability to generate the greast amount of force in the

shortest period of time.

Speed is the application of power.

Agility is the application of speed.

STRENGTH AND HONOR

TRAIN LIKE AN ATHLETE

2010-01-25T06:23:00.000-08:00

Want your daughter or son to improve their athletic performance? Listen carefully now, minimize the amount of body fat the athlete carries. Same applies for the recreational athlete. A leaner body will perform better and faster.

Being able to accelerate and run fast is probably one of the most valuable skills for any athlete of have. Some young athletes possess the natural ability to run fast so speed development doesn't seem to be as important as it is with a player who lacks that ability. The truth is that both naturally fast and slow athletes can improve speed through proper training.

Regardless of the type of speed we must recognize that speed is based on power. It is that limited time element, where an athlete must generate as much force as possible that is one of the critical components of speed development. In addition the mechanics of speed development are of equal importance.

After spending years of coaching high school and college athletes, the biggest thing I have come to notice is lack of proper running mechanics and how to build upon the "power" to apply more "force".

I'm in the process of writing a couple of articles on "Helping young athletes improve their performance". Please stay tuned. Don't be afraid to ask questions..I will be glad to help.

Strength and Honor

K.I.S.S. THEORY

2010-01-23T07:46:00.000-08:00

K.I.S.S.= Keep It Simple Stupid, my coaching mantra for 4 decades. Today I will talk about a training system that takes an old school approach that flat out works. Athletes got strong (very, very strong) using this simple system.

5 X 5 PROGRESSION

This system is what I started on back in the day. Long before the internet and the multitude of experts that invade the industry today. I made remarkable gains using this, and have evolved back to it 40 years later, with remarkable gains.

Sets of 5 with 5 reps are the "meat and potatoes" of strength training. Start with a conservative weight. If you manage to get all 5 reps for each set with the same weight, add 10 pounds and repeat the 5 x 5 system (progression). If you don't make all the 5's , repeat the workout or lower your starting weight.

HERE IS AN EXAMPLE:

SET -WEIGHT- REPS

1 ------135------ 5

2 ------135------ 5

3 ------135------ 5

4------ 135------ 5

5 ------135 ------5

Next workout use 145 pounds and progress each workout...cut out non-essential exercises. Will you reach a plateau? Yes ! So work hard for 3 weeks and take a deload week on the fourth week. What does that mean? Do the exercise but at only 50% of your 5 rep max. Then continue on with another cycle.

Don't rush your sets ! Do a couple of warm-ups before you move on to your work sets.

Take a 2-5 minute rest between sets.

Train like an ATHLETE....not a bodybuilder.

COACHES TIP: translates to "my opinion"

Exercises that provide the most bang for the buck: Squat (back and front), Deadlift, Military Press, Bench Press, Power Clean or Hang Clean.

5 x 5 works on all these exercises. Do the essential stuff first and foremost....work your "beach muscles" as you desire.

Now get in the gym...workout...then get outside and enjoy life. I'm leaving on a motorcycle ride right now.

Don't be afraid to ask question or comment....I'm a big boy now.

Strength and Honor

Coach

Barbell Complex

2010-01-22T09:17:00.001-08:00

Try this workout.....caution you may want to use just the bar (45 lbs)
Deadlift
Clean Pull
Close Grip Snatch
Back Squat
Good Morning
Row

4 sets of 8 reps
Do not take your hands off the bar between exercises
Recover for 90 seconds before you move to the next set
This is a great conditioning workout(hard too)
visit http://www.strength-training-coach.com/

Thanks

May the force be with you !

New Web site

2010-01-20T09:49:00.000-08:00

Hello,

Please stop by and visit our new website. www.strength-training-coach.com. I will post on this blog as much as time permits.

Always trust in yourself, and do all things with strength and honor.

"It behooves every man to remember that the work of the critic is of altogether secondary importance, and that, in the end, progress is accomplished by the man who does things."
Theodore Roosevelt

Cutting Edge Strength and Conditioning Methods

2008-07-26T10:39:00.000-07:00

Tired of spinning your wheels in the gym?

Waiting for the next Internet fitness guru to come along?

Three sets of ten not doing it for you?

Who do you trust?

Who should you trust?

How about trusting yourself! Don't spend the day surfing all the websites looking for the magic bullets in working out. How about this idea, GET IN THE GYM AND WORKOUT. But what do I do and why should I trust you? Here is why you should at least consider my information and then you can decide for yourself. If you don't pick me, no hard feelings. I have been a strength and conditioning enthusiast for 41 years. Yes that makes me pretty old. Currently, I'm a head football coach at the high school level. I have been involved as a football coach on every possible level, including high school, college, semi-pro, and professional. I have competed in Olympic style lifting, power lifting, and as a competitive hammer thrower. During my time as a coach and athlete, I was privileged to work as a volunteer assistant strength coach for 6 years with the Tampa Bay Buccaneers.

In addition to my current responsibilities, I still manage to train my athletes, myself, and research cutting edge training methodologies on a regular basis. I don't want to keep all this information to myself. I would like to share my information with those interested in training and fitness. This website is here to help you decide for yourself which strength and conditioning methods would best suite your needs.

So here goes......

The first website that you will want to visit is called

Turbulence Training. The information you find there should at least get you started in making new decisions about how you should train your core differently. I learned about certain myths and mistakes commonly used in training your abs. This book sheds a new light on the proper way to work your abs without ever doing another crunch. I have seen tremendous results in my own training as a result of reading Turbulence Training. To find out more...

Click Here!

Another awesome site that I just discovered is making a huge difference in my workouts. It's called Muscle Gaining Secrets. This site reveals some secrets to gaining muscle. If you have been having trouble gaining muscle on your own give this site a try. There is a science to muscle development, and every serious athlete should be aware of it.

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If you are truly serious about gaining muscle and doing it naturally there is an amazing program that will walk you through your training step by step.

Vince DelMonte Fitness shows you amazing before and after pictures of muscle growth without supplements. He explains how you can have the same success he has. He has taught his method to thousands of men with inspiring results. It is the top selling program of its kind. It does cost a little more than the other programs but you really get what you pay for. It's worth checking out even if you don't buy anything because there is so much useful information in his website. To view Vince DelMonte Fitness...

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These are my top three picks for developing your body in a healthy and productive manner. Educate yourself on the latest theories and practices of muscle building and strength training.