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.

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...

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.

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.

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!

Iso Variations

If you've read my blogs in the past you understand my love of iso's. Here is a clip off you tube demonstrating where you can go with this stuff.


http://www.youtube.com/watch?v=ftkE_Xmzyi0

Heart of a Champion

This past Sunday the BCS standings came out and it seemed as if the whole sports world went nuts. Every news station from CNN to the Ron Burgundy show was covering who got snubbed. Well, whatever you think about this system on January 7, 2008 the NCAA football champion will be crowned.

As a coach my goal is develop champions, not only on the playing field but in life. So just like every other coach I'm always studying and reading about those coaches who are the most successful. I've read John Wooden's books and I've even read Nick Saban's. I've read the biographies of the greats in sport: Tiger Woods, Lance Armstrong, Bear Bryant ect. But there is only one person that I can't stop thinking about. There is only one figure who has totally captivated my being and keeps me wanting for more.

The funny thing about this guy is that his life started out in obscurity. He was born in a small agrarian community to two parents who at the time weren't exactly liked by everyone. His dad was a blue collar worker with great carpentry skills and his mom was a house wife.

Whats even more amazing about this guy is that the first 30 years of his life he did nothing spectacular. He devoted himself to the trade craft of his father and "...grew in wisdom and stature, and favor with God and men." You could say that he was just like you and me...but underneath his humble exterior was the heart of the greatest champion of all.

When he turned 30 things really started to change. He recruited a team of 12 guys and taught them how to be leaders, warriors, fathers, servants and champions. As a matter of fact because of his ability to teach and effectively lead the ripple effect of his presence has been felt by every human being...and changed the course of eternity.

At the age of 33 this carpenter from a small town defeated the greatest foe known to man...DEATH. Because he never committed a sin and never mislead anyone, he was strung up on two boards on a hill side with common criminals. Nails were driven through his hands and his feet and he suffocated for hours...and then in one horrifying moment all the sins of the world were sucked into his body and he died. For the next three days he was dead...everyone gave up hope. Time had expired and everyone headed home...BUT, three days later he came back. But this time he was holding the keys to Hell...he had conquered sin and was extending out the gift of eternal life to anyone who would follow.

Romans 10:9 states, "That if you confess with your mouth, 'Jesus is Lord', and believe in your heart that God raised him from the dead, you will be saved." Today I'm inviting you to be apart of the greatest team ever assembled. I'm asking you to open your heart and consider the state of your life. If you have a deep longing inside for something more...maybe the championships haven't been fulfilling, whatever it is...if you listen you can hear the still small voice of Christ reaching out.

As we approach December 25, 2007...don't look at it as the day to eat great food, give presents and be with the family...view December 25 as the day that the greatest champion of all came to this world...and you have the chance to be on His team. So whats your decision?