Summer football training is in full swing and if you are a performance coach you know how draining this is. I had one of our football coaches as me the other day why I looked so tired...its was 6pm. I asked him how he'd feel if he just did 3 back to back football practises...he got the picture.
Things are going really well and our guys are responding...we are all very excited about the future of our club. In addition to coaching I'm teaching a course on exercise and weight control. Its been a lot of fun diving into energy balance theories and enriching the minds of our students. Oh, we watched Super Size Me the other day and of course Spurlock pointed out that Mississippi is the fattest state in America...go MS! I really don't like fast food, but after Spurlock puke after each a double quarter pounder w/ cheese and a super size fry and coke...well lets just say MC D's won't be a part of my diet ever again!
Speaking of diet everything is going well. I'm weight stable around 226lb right now. I've decided to increase my g-flux to about 3000-3200kcal for a while b/c of my increased energy demands...i love those extra calories!
Friday, June 13, 2008
Friday, May 23, 2008
CSCCa Conference Review
This first weekend of May always marks the annual CSCCa (Collegiate Strength Coaches Association) conference. This year we moved the convention from Salt Lake City, Chuck Stiggins you are a rock star, to Nashville. It was a great weekend! Don Decker did a great job picking out speakers, and our certification process went great...for MSU.
Calli Williams won the John Stucky Award. This award is given out to the most outstanding candidate who went through the certification process. I had the wonderful pleasure of working with her this year. She's an amazing coach, but more importantly an amazing person!
Going to the conference is more than just going to see the presentations and having a few with the buddies...its about TALKING to coaches. This is where my best learning takes place. This year I talked to Bill Gillespie (Liberty) about benching 9 x's a week! Let me just say this, Bill is one of the most genuine men I've ever met and anybody would be lucky to have their son or daughter trained by him. Hey, this guy can teach you how to kiss a girl and bench at the same time! (inside joke) I talked to Ryan Feek (Illinois Weslyn) about shoulder stabilization and injury prevention. Let me tell you...this guy is smart, real smart. He's what I consider to be the new wave in strength and conditioning: part PT, part Sports Performance Coach.
Other highlights: Listening to the speed guru of all-time JEFF HOWSER. I'm kind of glad everyone doesn't know of this guy...b/c he's the real deal and I just steal everything from him...just kidding.
So word to the wise...next time you go to a conference, go hear the speakers BUT sit down for a few hours and get uncomfortable with some people that stretch you. That's the only way you grow.
Last thing...really. Performing hamstring curls and training the posterior deltoids won't make you fast :)
Calli Williams won the John Stucky Award. This award is given out to the most outstanding candidate who went through the certification process. I had the wonderful pleasure of working with her this year. She's an amazing coach, but more importantly an amazing person!
Going to the conference is more than just going to see the presentations and having a few with the buddies...its about TALKING to coaches. This is where my best learning takes place. This year I talked to Bill Gillespie (Liberty) about benching 9 x's a week! Let me just say this, Bill is one of the most genuine men I've ever met and anybody would be lucky to have their son or daughter trained by him. Hey, this guy can teach you how to kiss a girl and bench at the same time! (inside joke) I talked to Ryan Feek (Illinois Weslyn) about shoulder stabilization and injury prevention. Let me tell you...this guy is smart, real smart. He's what I consider to be the new wave in strength and conditioning: part PT, part Sports Performance Coach.
Other highlights: Listening to the speed guru of all-time JEFF HOWSER. I'm kind of glad everyone doesn't know of this guy...b/c he's the real deal and I just steal everything from him...just kidding.
So word to the wise...next time you go to a conference, go hear the speakers BUT sit down for a few hours and get uncomfortable with some people that stretch you. That's the only way you grow.
Last thing...really. Performing hamstring curls and training the posterior deltoids won't make you fast :)
Thursday, April 24, 2008
Teach Something
To all those that might be following my blog...I apologize for the break in action. Its been a hectic semester and with football/teaching winding down I now have more time to write.
We just finished a very successful off-season and I'm really proud to have been apart of the process. Our guys achieved the goals that our Ben (our Head Strength Coach) set out for them and I believe that we are ready to have a great summer.
This past semester was my first semester to teach at a University. I was faced with many challenges that I normally wouldn't be faced with...I was called to teach 2 days before my first class. However, I believe that I delivered a unique product to our grad students and gave them a really good look at what "training" is really all about. This summer I will be teach a course on Exercise and Weight Control and this fall I'll be teaching 2 classes. I'm really excited about this opportunity.
Ok, take home point for today...if you want to really learn something prepare as though you are going to have to teach it. If you can teach something to somebody else you will know the material. Not only will you "know" it, but you'll have internalized it and probably thought about whatever it is in greater detail than ever.
We just finished a very successful off-season and I'm really proud to have been apart of the process. Our guys achieved the goals that our Ben (our Head Strength Coach) set out for them and I believe that we are ready to have a great summer.
This past semester was my first semester to teach at a University. I was faced with many challenges that I normally wouldn't be faced with...I was called to teach 2 days before my first class. However, I believe that I delivered a unique product to our grad students and gave them a really good look at what "training" is really all about. This summer I will be teach a course on Exercise and Weight Control and this fall I'll be teaching 2 classes. I'm really excited about this opportunity.
Ok, take home point for today...if you want to really learn something prepare as though you are going to have to teach it. If you can teach something to somebody else you will know the material. Not only will you "know" it, but you'll have internalized it and probably thought about whatever it is in greater detail than ever.
Wednesday, March 19, 2008
Diet Update
I went in this morning and had my bodyfat measured...its 12.1% and I'm 227lb. I'm pleased with my progress thus far, but I'm starting to get a little upset that my abdominal fat measurement hasn't changed. I think this will be the last area to go...yeah!
So here is the plan, I'm going to start performing cardio for 30min first thing in the morning on a empty stomach...sorry, I'll have a serving of BCAA's. Also, post workout I'm going to do cardio for 30-35 min. Each session will be a littler more intense than the past...more eliptical and intervals on the incline treadmill. I will continue to do HIT on Low carb days...prowler sprints ect. I hope to be 10% by late April. This is a lot harder than I thought it would be, especially the low carb days. They suck!!! I feel really tired and its hard to sleep at night.
So here is the plan, I'm going to start performing cardio for 30min first thing in the morning on a empty stomach...sorry, I'll have a serving of BCAA's. Also, post workout I'm going to do cardio for 30-35 min. Each session will be a littler more intense than the past...more eliptical and intervals on the incline treadmill. I will continue to do HIT on Low carb days...prowler sprints ect. I hope to be 10% by late April. This is a lot harder than I thought it would be, especially the low carb days. They suck!!! I feel really tired and its hard to sleep at night.
Sunday, March 2, 2008
There has got to be a better way!
Olympic lifts...I've been doing them since 1999 and it took me about 3 years to really get the technique down. For a lot of programs this is the primary means for "power" development. I used to believe that this was "the way"...but now I'm not so sure and here is why.
First of all, what is power? Siff discusses power as a type of strength. You can move a heavier load fast (strength-speed) or a lighter load ballistically (speed-strength). If you were to take a really good look at the force-velocity curve you'd see the drastic difference in the two, but you'd also see how intimately they are linked. This leads me to my point...power is really dependent on the velocity of the movement.
The attractive nature of the Olympic lifts is the triple extension of the hips, knees and ankles. Also by using Olympic lifts you are teaching someone to execute complex motor skills. Although these movement patterns don't directly transfer to on-the-field play, the ability of the nervous system to accelerate and decelerate external loads in various degrees of freedom is transferable. However, I think there is a better way to gain power than to bang your head up against a wall for a few years as you try to teach someone to perform a lift that they may never be able to execute, due to unaccommodating leverages.
Have we totally forgot about plyometrics? As long as you have good relative body strength, this is most definitely a superior means to develop power. What about changing the loads and velocity of the squat movement? Think about this...part two is on its way.
First of all, what is power? Siff discusses power as a type of strength. You can move a heavier load fast (strength-speed) or a lighter load ballistically (speed-strength). If you were to take a really good look at the force-velocity curve you'd see the drastic difference in the two, but you'd also see how intimately they are linked. This leads me to my point...power is really dependent on the velocity of the movement.
The attractive nature of the Olympic lifts is the triple extension of the hips, knees and ankles. Also by using Olympic lifts you are teaching someone to execute complex motor skills. Although these movement patterns don't directly transfer to on-the-field play, the ability of the nervous system to accelerate and decelerate external loads in various degrees of freedom is transferable. However, I think there is a better way to gain power than to bang your head up against a wall for a few years as you try to teach someone to perform a lift that they may never be able to execute, due to unaccommodating leverages.
Have we totally forgot about plyometrics? As long as you have good relative body strength, this is most definitely a superior means to develop power. What about changing the loads and velocity of the squat movement? Think about this...part two is on its way.
Tuesday, February 26, 2008
Diet Changes
Two weeks ago Bob adjusted my Carb rotation. I capitalize Carbs because they are so precious to me now. I have 1 high carb day a week, Wednesday. The rest of the week I alternated between moderate and low days. On my low days I'm doing HIT training and regrettably I'm trying to increase my lactate levels as high as possible...you know, GH response ect ect. On my moderate days I'm training once with high volume followed by 35min of moderate intensity cardio. So there it is...
Monday, February 25, 2008
Weekend Update with Erik Korem
This past weekend I went to the NFL Combine. What a great experience. Right now I'm training five of our players for the Pro Day, and so it was great getting to see the top guys in the country compete at the same drills. On Saturday I watched the lineman run the 40 yard dash and perform the other movement drills. Plus, I watched the tight ends perform the same tests. Jake Long was impressive! He's about 6' 7" and man he's lean. He did a great job of displaying his mobility and quick feet. The tight ends were composed of a bunch of specimens. I've never seen so many 6'6-7" guys run so fast. That's why they are the best in the country.
I was disappointed, however, with the overall performance of the lineman at the 40 yard dash. There were quite a few guys who went up to the line and got in the worst stance possible. It blows me away that with someones career on the line that they wouldn't prepare well.
In addition to watching the athletes I met some great coaches. I spent a great deal of time with Tom Myslinski of the Browns. All I've got to say is that guy is smart. He's a sharp coach and he's a real sports scientist. In addition, I met Joe Kenn of Louisville. Once again, totally impressed.
Quick update on my training. I was tested last week using a 7-site skin fold and I was 13.47% body fat. That is the leanest I've ever been. I hope to be 10% by late March. I'll keep everyone up dated.
I was disappointed, however, with the overall performance of the lineman at the 40 yard dash. There were quite a few guys who went up to the line and got in the worst stance possible. It blows me away that with someones career on the line that they wouldn't prepare well.
In addition to watching the athletes I met some great coaches. I spent a great deal of time with Tom Myslinski of the Browns. All I've got to say is that guy is smart. He's a sharp coach and he's a real sports scientist. In addition, I met Joe Kenn of Louisville. Once again, totally impressed.
Quick update on my training. I was tested last week using a 7-site skin fold and I was 13.47% body fat. That is the leanest I've ever been. I hope to be 10% by late March. I'll keep everyone up dated.
Monday, February 11, 2008
Big Props
I want to give a big thanks to my buddy Bob Calvin. After completing all the blood tests and evaluation forms...I started on my new training diet. Its been three weeks and I've already dropped 8lbs. My plan basically evolves around my training schedule. Twice a week, I'd have a hi carb day...all clean of course and then the rest of the week would be either low or moderate carb intake.
On my moderate/low days I'd also add in some moderate intensity cardio...which generally consisted of treadmill walk 12.0 deg, 3.0 mph for 30 min. Let me back up for a second...why are you doing this you might ask...you are a STRENGTH coach. Well, yes you are right, but I also want to be alive to be a strength and conditioning coach. I'm actually in good shape, but my body comp isn't where I'd like it to be. I want to consistently be around 10%....right now I need to drop about 5% more to get there. The goal is to get down to 7 - 8% and then work my way back up from there.
So, there you have it. I'll give you more updates as the transformation takes place...Ha ha.
On my moderate/low days I'd also add in some moderate intensity cardio...which generally consisted of treadmill walk 12.0 deg, 3.0 mph for 30 min. Let me back up for a second...why are you doing this you might ask...you are a STRENGTH coach. Well, yes you are right, but I also want to be alive to be a strength and conditioning coach. I'm actually in good shape, but my body comp isn't where I'd like it to be. I want to consistently be around 10%....right now I need to drop about 5% more to get there. The goal is to get down to 7 - 8% and then work my way back up from there.
So, there you have it. I'll give you more updates as the transformation takes place...Ha ha.
Sunday, February 3, 2008
What I learned in 2007 and the AFCA recap
Hey everyone! After a short break from blogging I'm back and ready to let the whole "world" know whats on my small brain...well that is from an intellect standpoint, my head is actually quite large.
2007 brought a lot of change in my life. From a personal standpoint I've learned never to count God out. Even though I was loving my time at Pacific I really had a strong desire to get back in the mix with football. Well, most people would have said it was the wrong time of year to find a job, but Ben Pollard called and brought me to Mississippi State. Within two weeks I moved from the progressive area of Northern California (or Nor Cal as the locals call it) to the slow pace of the great state of Mississippi. Two days after showing up my beloved Bull Dawgs got beat 42-0 by LSU. I remember thinking to myself, "Wow this is going to be a long season." But after the game Coach Croom made an incredible statement. He said that by the end of the season we WOULD be a winning team. At that very moment I knew I was working for the right man. Coach Croom inspired a bunch of guys who had never experienced victory to overcome incredible odds to not only have a winning season, but to beat Alabama, Auburn, Kentucky and Ole Miss. We then went on to win the Liberty Bowl by showing the determination of a champion and winning a close game in the 4th quarter. Wow...what a season.
On the S&C page, 2007 taught me to step back...and I mean way back when I'm putting together a training program. Evaluation is the key...a good coach sets aside the methods that they'd like to try and instead presses forward with incredible patience knowing that gradual improvement is the key to long term success. Currently, I'm working on developing an evaluation system similiar to Gray Cooks FMS screen (Functional Movements Screen) to evaluate my athletes. I'm going to go to Gray's new SFMS seminar to learn his new systematic way of evaluating dysfunction. Something I've come to realize is that not all athletes are ready to start "training" when you get them. Some need some serious PT work before you start using specific types of training methods. Ok...before anyone becomes the guy on Office Space and starts "jumping to conclusions" I'm not implementing a training program that involves standing on dyna discs while we count the alphabet backwards...but I do want to implement corrective exercises that can remove dysfunction and prevent injury.
Have you ever wondered what its like to go to the AFCA (American Football Coaches Association) annual meeting? Well, I'm going to give you a quick glimpse into this "elite" fraternity of men that call themselves "football coaches". Every year football coaches from high school to collegiate ranks decend upon some city in America in order to network and "learn" about football. Ok, here's the real gig. Its an excuse for a bunch of guys to go hang out with their buddies, talk a little shop and drink a bunch of beer. I'm not a drinker so I don't get involved in the late night stuff, but I do enjoy seeing my buddies. The goal of any AFCA attender is to see as many of their "friends" as possible, with the hope that their friend can hook them up with a new job. Some guys really don't even need to change jobs, but they just feel as if they need to. Its a weird phenomenon. This is usually how it goes down. The two ways you network is you either go to the hotel lobby where all the D-I coaches are or you hang out in the exhibit hall. Everyone has a name tag that they have to wear, so what you do is you walk around looking at name tags. If the name tag states that xx coach is from D-II school of no-where state university then you ignore them as if they have the plague. If the badge says that they are from a D-I school, then you start acting real phony and pretend to be their friend. Sounds like high school huh...believe me I've been on both ends of the spectrum. When I was a GA at Arkansas I had tons of AFCA "friends". When I was the head S&C coach at Fort Valley State I had 1 friend...I felt like the guy in the tuba section who sat in the stands during the high school football game, hoping that Sally the batton twirler would walk his way.
Here is the moral of this story. Treat people with integrity and talk to someone with your eyes. There is nothing like talking to someone who is always looking over your shoulder for Bob Stoops. You never know, you just might be talking to the next Bob Stoops.
God bless and train hard in 2008!
2007 brought a lot of change in my life. From a personal standpoint I've learned never to count God out. Even though I was loving my time at Pacific I really had a strong desire to get back in the mix with football. Well, most people would have said it was the wrong time of year to find a job, but Ben Pollard called and brought me to Mississippi State. Within two weeks I moved from the progressive area of Northern California (or Nor Cal as the locals call it) to the slow pace of the great state of Mississippi. Two days after showing up my beloved Bull Dawgs got beat 42-0 by LSU. I remember thinking to myself, "Wow this is going to be a long season." But after the game Coach Croom made an incredible statement. He said that by the end of the season we WOULD be a winning team. At that very moment I knew I was working for the right man. Coach Croom inspired a bunch of guys who had never experienced victory to overcome incredible odds to not only have a winning season, but to beat Alabama, Auburn, Kentucky and Ole Miss. We then went on to win the Liberty Bowl by showing the determination of a champion and winning a close game in the 4th quarter. Wow...what a season.
On the S&C page, 2007 taught me to step back...and I mean way back when I'm putting together a training program. Evaluation is the key...a good coach sets aside the methods that they'd like to try and instead presses forward with incredible patience knowing that gradual improvement is the key to long term success. Currently, I'm working on developing an evaluation system similiar to Gray Cooks FMS screen (Functional Movements Screen) to evaluate my athletes. I'm going to go to Gray's new SFMS seminar to learn his new systematic way of evaluating dysfunction. Something I've come to realize is that not all athletes are ready to start "training" when you get them. Some need some serious PT work before you start using specific types of training methods. Ok...before anyone becomes the guy on Office Space and starts "jumping to conclusions" I'm not implementing a training program that involves standing on dyna discs while we count the alphabet backwards...but I do want to implement corrective exercises that can remove dysfunction and prevent injury.
Have you ever wondered what its like to go to the AFCA (American Football Coaches Association) annual meeting? Well, I'm going to give you a quick glimpse into this "elite" fraternity of men that call themselves "football coaches". Every year football coaches from high school to collegiate ranks decend upon some city in America in order to network and "learn" about football. Ok, here's the real gig. Its an excuse for a bunch of guys to go hang out with their buddies, talk a little shop and drink a bunch of beer. I'm not a drinker so I don't get involved in the late night stuff, but I do enjoy seeing my buddies. The goal of any AFCA attender is to see as many of their "friends" as possible, with the hope that their friend can hook them up with a new job. Some guys really don't even need to change jobs, but they just feel as if they need to. Its a weird phenomenon. This is usually how it goes down. The two ways you network is you either go to the hotel lobby where all the D-I coaches are or you hang out in the exhibit hall. Everyone has a name tag that they have to wear, so what you do is you walk around looking at name tags. If the name tag states that xx coach is from D-II school of no-where state university then you ignore them as if they have the plague. If the badge says that they are from a D-I school, then you start acting real phony and pretend to be their friend. Sounds like high school huh...believe me I've been on both ends of the spectrum. When I was a GA at Arkansas I had tons of AFCA "friends". When I was the head S&C coach at Fort Valley State I had 1 friend...I felt like the guy in the tuba section who sat in the stands during the high school football game, hoping that Sally the batton twirler would walk his way.
Here is the moral of this story. Treat people with integrity and talk to someone with your eyes. There is nothing like talking to someone who is always looking over your shoulder for Bob Stoops. You never know, you just might be talking to the next Bob Stoops.
God bless and train hard in 2008!
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