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
Saturday, December 15, 2007
Thursday, December 6, 2007
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?
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?
Wednesday, December 5, 2007
Spectracell Laboratories
Recently I called my buddy Bob Calvin, he's a Performance Nutritionist at the Andrew's Institute/Athletes' Performance, regarding some nutrition advice. I explained to Bob how I've been hovering around 14-15% body fat for some time and I'd like to get below 10%. I gave him a good run down on my diet and it checked out with him.
Bob told me that before he would design me a nutrition program that he'd like me to have a Functional Intracellular Analysis completed by Spectracell Laboratories. Spectracell has developed an amazing series of tests where they use your lymphocytes to determine what your body metabolizes correctly/incorrectly, and they can determine what type of micronutrient, antioxidant and lipid deficiencies that you might have. Spectracell takes your lymphocytes and grows them in an isolated environment. Then, one by one they add or remove specific micronutrients to determine if you have a deficiency. The Comprehensive Test runs around $350, but that's a small price to pay to really know whats going on inside your body.
I'm excited to find out what I need to change in my diet to get optimal results from my training. I'll be blogging about the changes that take place on this new program.
Train Hard!!!
Erik Korem
Bob told me that before he would design me a nutrition program that he'd like me to have a Functional Intracellular Analysis completed by Spectracell Laboratories. Spectracell has developed an amazing series of tests where they use your lymphocytes to determine what your body metabolizes correctly/incorrectly, and they can determine what type of micronutrient, antioxidant and lipid deficiencies that you might have. Spectracell takes your lymphocytes and grows them in an isolated environment. Then, one by one they add or remove specific micronutrients to determine if you have a deficiency. The Comprehensive Test runs around $350, but that's a small price to pay to really know whats going on inside your body.
I'm excited to find out what I need to change in my diet to get optimal results from my training. I'll be blogging about the changes that take place on this new program.
Train Hard!!!
Erik Korem
Friday, November 30, 2007
Classroom Experience
Recently I was invited to speak at an Exercise Physiology class on campus. It was kind of a "career day" talk...the prof was trying to expose his students to new and budding fields related to exercise physiology. I took an informal pole before the class started and ~70% of the students were on a pre-physical therapy path. First, let me say that none of the following comments should reflect poorly on the prof but should reflect poorly on our education system regarding our profession.
I opened the lecture with a series of pictures depicting what strength and conditioning is and what it isn't. For instance this is what S&C isn't:
I told the students that we aren't training for an earthquake...I understand the concept of proprioception and enhanced motor unit recruitment, but this is not the appropriate means for achieving the desired effect. We also discussed "Sports Specific" training. I'm stealing from Chad Dennis on this one, but there is no such thing as sports specific training. If you want to be sports specific...well go play the sport. What we can do as S&C Coaches is train muscle contractions, motor patterns, movement patterns ect. This concept lead into my next point which was why train for strength.
I put up the graph from Dr. Mel Siff's book Super Training. Which by the way, if you haven't read it you are about 10 years behind. Not one of the students understood what the terms absolute strength, accelerating strength/rate of force development, starting strength, or strength endurance meant...regarding training. These are supposed to be students that are learning not only about cardiopulmonary function/aerobic training adaptations, but they are supposed to be learning about muscle physiology and basic adaptations from training. The real problem is that this is not an isolated case. You can graduate with a MS from a MAJOR institution in Exercise Science and you will no absolutely nothing about the science of training.
Oh and then I really offended everyone when I told them that the NSCA was about 25 years behind. We discussed how Western Linear Periodization is the reason for a lot of our training related injuries: CNS fatigue, Adrenal Fatigue, Muscle Strains/Sprains ect. I wasn't rude in my delivery but I wanted these young and impressionable minds to see what is available to them.
So, moral of the story...if you are Ex Phys student out there and you are also lost just reading this blog, start reading now!! And here is a short list to get you going:
Super Training: Dr. Mel Siff
High Powered Plyometrics: Radcliffe
Running Biomechanics and Exercise Physiology in Practice: Bosh
Explosive Power and Jumping Ability for All Sports: Starzynski
Theory and Application of Modern Strength and Power Methods: Thibaudeau
Special Strength Training: Yuri Verkhoshansky
I opened the lecture with a series of pictures depicting what strength and conditioning is and what it isn't. For instance this is what S&C isn't:
I told the students that we aren't training for an earthquake...I understand the concept of proprioception and enhanced motor unit recruitment, but this is not the appropriate means for achieving the desired effect. We also discussed "Sports Specific" training. I'm stealing from Chad Dennis on this one, but there is no such thing as sports specific training. If you want to be sports specific...well go play the sport. What we can do as S&C Coaches is train muscle contractions, motor patterns, movement patterns ect. This concept lead into my next point which was why train for strength.
I put up the graph from Dr. Mel Siff's book Super Training. Which by the way, if you haven't read it you are about 10 years behind. Not one of the students understood what the terms absolute strength, accelerating strength/rate of force development, starting strength, or strength endurance meant...regarding training. These are supposed to be students that are learning not only about cardiopulmonary function/aerobic training adaptations, but they are supposed to be learning about muscle physiology and basic adaptations from training. The real problem is that this is not an isolated case. You can graduate with a MS from a MAJOR institution in Exercise Science and you will no absolutely nothing about the science of training.
Oh and then I really offended everyone when I told them that the NSCA was about 25 years behind. We discussed how Western Linear Periodization is the reason for a lot of our training related injuries: CNS fatigue, Adrenal Fatigue, Muscle Strains/Sprains ect. I wasn't rude in my delivery but I wanted these young and impressionable minds to see what is available to them.
So, moral of the story...if you are Ex Phys student out there and you are also lost just reading this blog, start reading now!! And here is a short list to get you going:
Super Training: Dr. Mel Siff
High Powered Plyometrics: Radcliffe
Running Biomechanics and Exercise Physiology in Practice: Bosh
Explosive Power and Jumping Ability for All Sports: Starzynski
Theory and Application of Modern Strength and Power Methods: Thibaudeau
Special Strength Training: Yuri Verkhoshansky
Monday, November 19, 2007
The Template
I hope everyone completed their assignment and made a detailed needs analysis...I know I have. So now that I know what qualities I need to improve, how do I assimilate all of my needs into a solid program? Well, you need to design a training template. I've made a list of what a training template is and what a training template isn't, these are some common mistakes that I often see.
Is:
1. An OUTLINE of the training week
2. Lifting categories per training session
3. Structure of the hierarchy of needs
Not:
1. List of exercises
2. Reps and sets
3. Specific speed/agility/mobility/conditioning drills
Example of a 4 Day Training Template
Mon: Linear Acceleration, DE Squat, Post Chain, Upper Back, Arm Flex, Abs Static
Tues: Reactive Strength (OLY),1-Leg Sq asst, ME Press,Horizontal Pull, Tri Asst (vol)
Ab Flexion
Thur: Agility, DE Squat, Post Chain, Upper back, Arm Flexion, Abs Static
Fri: OLY, Work Cap, 1 Leg, DE Press,Vert Pull,Tri Asst
Another way to do this is to create an emphasis for the day.
Example:
Mon: Speed Tue: Power Thur: Strength Fri: Work Capacity
But within each of these days you are training all qualities, but the emphasis shifts.
I hope this helps...so get off your rear now and right a template!!!
Is:
1. An OUTLINE of the training week
2. Lifting categories per training session
3. Structure of the hierarchy of needs
Not:
1. List of exercises
2. Reps and sets
3. Specific speed/agility/mobility/conditioning drills
Example of a 4 Day Training Template
Mon: Linear Acceleration, DE Squat, Post Chain, Upper Back, Arm Flex, Abs Static
Tues: Reactive Strength (OLY),1-Leg Sq asst, ME Press,Horizontal Pull, Tri Asst (vol)
Ab Flexion
Thur: Agility, DE Squat, Post Chain, Upper back, Arm Flexion, Abs Static
Fri: OLY, Work Cap, 1 Leg, DE Press,Vert Pull,Tri Asst
Another way to do this is to create an emphasis for the day.
Example:
Mon: Speed Tue: Power Thur: Strength Fri: Work Capacity
But within each of these days you are training all qualities, but the emphasis shifts.
I hope this helps...so get off your rear now and right a template!!!
Monday, November 12, 2007
Winter Programming: Needs Analysis
It's that time of year again. Football season is coming to an end and turkey day is just around the corner. For me this means its time to start thinking about the football off-season. Before I get into how I approach putting together a template, I must say its very important to work with a staff that is open minded. I absolutely positively have the best boss in the world...Ben Pollard. Ben has given me a great deal of freedom to speak openly about what I think we should do or not do. He doesn't always implement what I say, hey he's the Head Guy, but its just great that my voice is heard.
I think the biggest mistake coaches make in planning an off-season is that they plan out every detail of a 8-10 week cycle. Every foot contact, rep, set, warm-up ect is already in place and they leave themselves no room for change. To me this is a huge mistake...this is what inexperienced coaches do, or coaches that are stuck in the dark ages with Western Periodization. There just isn't enough time in a modern off-season to have "hypertrophy" phases...this is why the conjugate method is perfect for the off season. Let's attack multiple qualities at the same time, but give emphasis to certain ones depending on the time of the year.
The Needs Analysis
By now we've seen our teams enough to know what needs to be attacked during the off-season. For some its a lack of speed, others max strength and others maybe work capacity. Whatever that need is I usually center the initial stages of the off-season around that. Of course, we need to improve our work capacity...but stealing from Chad Dennis on this one, if you increase max strength, reactive strength, starting strength, maximum muscle contraction velocity AND work capacity...won't you have a higher threshold of work capacity.
So here's your assignment. Sit down for a good hour and go position by position and right down IN DETAIL what glaring deficiencies that position has. Put your analysis down and come back to it about a week from now and add/take away. Once you've got that we'll start building a template.
If anyone has any comments on this process, please feel free to post...Train Hard!!! -Erik Korem-
I think the biggest mistake coaches make in planning an off-season is that they plan out every detail of a 8-10 week cycle. Every foot contact, rep, set, warm-up ect is already in place and they leave themselves no room for change. To me this is a huge mistake...this is what inexperienced coaches do, or coaches that are stuck in the dark ages with Western Periodization. There just isn't enough time in a modern off-season to have "hypertrophy" phases...this is why the conjugate method is perfect for the off season. Let's attack multiple qualities at the same time, but give emphasis to certain ones depending on the time of the year.
The Needs Analysis
By now we've seen our teams enough to know what needs to be attacked during the off-season. For some its a lack of speed, others max strength and others maybe work capacity. Whatever that need is I usually center the initial stages of the off-season around that. Of course, we need to improve our work capacity...but stealing from Chad Dennis on this one, if you increase max strength, reactive strength, starting strength, maximum muscle contraction velocity AND work capacity...won't you have a higher threshold of work capacity.
So here's your assignment. Sit down for a good hour and go position by position and right down IN DETAIL what glaring deficiencies that position has. Put your analysis down and come back to it about a week from now and add/take away. Once you've got that we'll start building a template.
If anyone has any comments on this process, please feel free to post...Train Hard!!! -Erik Korem-
Thursday, October 25, 2007
Every Rep Every Set
I was recentely watching a video produced by Martin Rooney. As I was watching this guy coach, I felt like I was looking in a mirror. Martin's concepts weren't earth shattering, but what gripped me was his attention to detail. Martin was coaching a few guys on a warm up and it was amazing. He didn't miss a detail...Martin didn't berate guys when they screwed up, he just pointed it out and told them how to fix their error. And then when they got it right he praised them. That is how coaching is done!
During the course of the video Coach Rooney made a very simple statement about how he coaches. He said that Every Rep of Every Set is to be completed perfectly...or at least attempted with the intent of being perfect. It drives me nuts when I watch athletes go through the motions...especially during the warm up. The warm up is designed to turn on the nervous system...if you don't turn it on your body isn't going to respond appropriately to the intended training effect. And you know what? The blame for lazy behavior isn't the athletes' fault...its the coaches fault!!!
This past spring at the CSCCa convention, Mickey Marotti spoke about the Florida Strength and Conditioning Program. He made a statement that has really stuck with me...he said, "You get what you tolerate." Real simple, but its very true. If you tolerate imperfection, you'll get sub par results. If you tolerate filthy language and crude humor in your weight room...you'll end of up with disrespectful athletes. You get my point.
Think about what you are tolerating...if its bad, well fix it!
Train Hard...Erik Korem
During the course of the video Coach Rooney made a very simple statement about how he coaches. He said that Every Rep of Every Set is to be completed perfectly...or at least attempted with the intent of being perfect. It drives me nuts when I watch athletes go through the motions...especially during the warm up. The warm up is designed to turn on the nervous system...if you don't turn it on your body isn't going to respond appropriately to the intended training effect. And you know what? The blame for lazy behavior isn't the athletes' fault...its the coaches fault!!!
This past spring at the CSCCa convention, Mickey Marotti spoke about the Florida Strength and Conditioning Program. He made a statement that has really stuck with me...he said, "You get what you tolerate." Real simple, but its very true. If you tolerate imperfection, you'll get sub par results. If you tolerate filthy language and crude humor in your weight room...you'll end of up with disrespectful athletes. You get my point.
Think about what you are tolerating...if its bad, well fix it!
Train Hard...Erik Korem
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