York 45 lb Plate Hub Lift
http://www.youtube.com/v/H0K7JOcy7R8
Here's a video of a couple of my York 45 lb plate hub lifts. This has been a long time coming for me! Thanks to Derrick for adding the badass Rollins Band background noise and posting on YouTube.
-Scott
Tuesday, December 18, 2007
Friday, December 14, 2007
Monday, October 29, 2007
Congratulatons David! #3 114 lb class!One of the lifters I train, David Cohn, recently made Powerlifting USA's top 100. A 400 lb squat, 275 lb bench press, and 425 lb deadlift combined for an 1100 lb total put David at #3 in the top 100 of 114 lb lifters in the country. A mere 79 lbs shy of the great Ervin Gainer who holds the #1 spot, and 29 lbs out of the #2 slot.
Since training with me David has totalled elite twice in single ply gear. His first meet he made a 1069 total with a 374 squat, 265 bench and a 430 deadlift. His second meet he made his 1100 lb total with a 400 squat, 275 bench and 425 deadlift. He weighed in at 111 lbs in both meets and he missed a 10 x bodyweight total by only 10 lbs at his last meet.
David trains 4x per week. We utilize the maximal effort method, dynamic effort method and repeated effort method in his training. Box squats, rack deadlifts, goodmornings, board presses, floor presses, bands + chains, LOTS of tricep and late work, and glute/ham raises are all staple exercises in his program. For conditioning and weak point work we have been using kettlebell swings and 1-arm long cycle clean and jerks with kettlebells the "AKC-way".
David is finishing up his meet prep cycle for the November 9-11 WNPF World Championships here in Atlanta. I don't want to jinx him but he should be in the 405-425 squat range, 285-300 bench range and 440-460 deadlift range. He's made a solid 300 bench in training so I know he's capable of it.
Congratulations on your accomplishment David!! Onward to 1200!!!
Scott
Thursday, October 25, 2007
RollinsBig Derrick and I had an awesome bench workout last night jamming Rollins "Clockwork Orange Stage". This quote really stuck with me after big D nailed an easy 455 bench (about a month or so ago his bench PR was 315).
"There's a lot of choices you can make. But it all boils down to two. Either you do, or you do not do. Some people came to play, some people came to drive away. Some people came to rock this muckerfucker, some people came to talk about rockin'. I think you know the difference by now. Animal inside, animal outside to. Animal inside, I'm an animal just like you." -Henry Rollins, from 'Thinking Cap' live.
There you have it folks. Shut the fuck up and lift something.
Scott
Friday, October 05, 2007
Keeping it SimpleI've been thinking alot about training lately, my training as well as the training of my athletes and clients. When I first started training people the exercises and training plan were simple. Use basic exercises like squats, deadlifts, presses, chins and rows and try to do more reps or more weight every few workouts. Want to get big and lean? Eat a lot of clean food. Carrying too much bodyfat? Eat less food. Keep junk food to a minimum. Add in some intensive cardio. We ran and marched a lot in bootcamp, and ate 3 balanced meals a day. There wasn't one fatass in my company, although there were 5 that could be considered overweight when our class convened on day 1.
As I started to learn from other trainers, coaches and experts in an effort to increase my knowledge base the exercises and training program became more complex to the point it gave me a headache trying to progress. Complex exercises, uni-lateral, ipsi-lateral, cuff complex, neuromuscular junctions, synaptic facilitation, tempo prescription, optimal carb to protein ratio shakes, branch chain amino acids, blah blah blah.
Now that I've learned from alot of trainers, coaches and experts the training program and exercises are simple. Focus on squats, deads, presses, chins and rows; get as muscular and lean as possible; train freakin' hard; eat a lot of clean food (if you count calories you're a dipshit, instead just try backing off on the coke a cola and snickers, I don't think you have to worry about eating too much chicken or spinach); listen to your body and know when to back off.
I've really taken the simplistic approach to training my athletes.
For strength, power and speed: we use barbells (sometimes with bands and/or chains on certain exercises), dumbbells, medicine balls, various odd objects, and different types of jumps and shock training. We use the maximal effort method, submaximal effort method, repeated effort method, and dynamic effort method.
For speed - we perform max effort sprints.
For agility - we work on maintaining speed during change of direction and we learn how to decelerate properly.
For conditioning - we perform tempo runs, sled drags, prowler pushes, high rep kettlebell work (the basic traditional exercises), and battling ropes.
We build and maintain both active and passive range of motion.
When we're feeling good we push it, when we're not feeling good we back off a bit.
When weaknesses emerge, we work hard to bring them up.
The younger the athlete and the earlier in the off-season there is more general and less specific work. The older the athlete and the later in the off-season there is less general and more specific work.
We learn from experts who've achieved real results and ignore charlatans with little experience and big internet balls.
It ain't freakin' rocket science.
Tuesday, September 25, 2007
The Evolution of Kettlebell Lifting in America - by, Mike Stefano
This is a GREAT blog written by AKC coach Mike Stefano that discusses the history of kettlebells as well as kettlebell training in America.
http://firefightersworkout.blogspot.com/2007_09_23_archive.html
Good stuff Mike!
This is a GREAT blog written by AKC coach Mike Stefano that discusses the history of kettlebells as well as kettlebell training in America.
http://firefightersworkout.blogspot.com/2007_09_23_archive.html
Good stuff Mike!
Friday, September 21, 2007
A Simple Approach to Training
Due to my hectic professional and personal schedule lately I've had to make some changes in my training. I had been training 4-days per week - squat/deadlift on M/F, bench on W/Sa. I usually try to get up early in the morning before I start training clients (around 4-4:30am) and do some light cardio (20-30 min. of walking or jogging) and joint mobility and flexibility work. Unfortunately due to long work days and working 6-7 days per week my body felt like it has not been recovering that well between sessions. I have a powerlifting meet coming up in November and I also have the goals of stonelifting (travelling to Scotland and Iceland and trying my hand at some of the manhood and testing stones located in these countries) as well as improving my kettlebell lifting and achieving a high ranking in the kettlebell sport. Due to the fact that two of my goals are heading in opposite directions on the strength spectrum (powerlifting and stone lifting are more about maximal strength whereas the kettlebell sport is about strength endurance) I've had to reevalute my training plan. Here's what I've come up with so far.
Eliminate unnecessary crap and focus on what will be most effective for my goals. Current goal - hit PR's in the November PL meet (planning to go 475-500 squat, 315-335 bench, and 475-500 deadlift); while doing this I need to do maintenance work for my kettlebell lifting and stone lifting. My lifts need to be focused on building my squat, bench and deadlift and accessory lifts to address weak points while working in maintenance work for my stone lifting and kettlebell lifting. I also need to ensure I am getting enough down time for rest and recovery as my job is far from sedentary and I work 6 days per week from early morning until late evening.
Here's the training schedule:
Monday
4-4:30am - light cardio 20-30 min. + joint mobility, spineworx and flexibility
7pm - Squat/Deadlift training with my training partners Malcom and Derrick
plan A (weeks 1 and 3 of a 4 week cycle)
1. max effort squat: work up to a max single in a squat variation (high box, low box, SSB, etc)
2. GHR, good morning or RDL: 2-4 sets of 3-7 reps
3. heavy 1-arm KB jerks w/24-32kg bell: 1 set of 10-20 reps on ea. arm, a second and possibly third set of half the reps of the first set
4. 2 heavy ab exercises: 2-3 sets each for 6-12 reps
plan B (weeks 2 and 4 of a 4 week cycle)
1. dynamic effort box squats: 8x2x50-60% plus bands or chains
2. max effort deadlift: work up to a max single in a deadlift variation (pin pull, reverse band, etc)
3. same as plan A
4. same as plan A
Wednesday
4-4:30am - same as Monday
7pm - Bench Press training with Malcom and Derrick
plan A (weeks 1 and 3 of a 4-week cycle)
1. max effort bench press: work up to a max single in a bench press variation (2-4 board, floor press, reverse band, etc)
2. heavy triceps lift: 4-6 sets of 5-7 reps
3. light triceps lift: 2-3 sets of 10-15 reps
4. lats: 4-6 sets of 6-12 reps
5. upper back: 2-3 sets of 8-15 reps
6. heavy 1-arm kettlebell swings w/24-32kg bell: 1 set of 20-30 reps per arm, followed by 1-2 sets of half the reps performed in the first set
plan B (weeks 2 and 4 of a 4-week cycle)
1. shirted bench press work - full range, heavy triples and singles to master the groove of the shirt
2. db bench press: 3-4 sets of 8-12 reps
3. triceps lift: 3-5 sets of 6-10 reps
4. same as plan A
5. same as plan A
6. same as plan A
Friday
4-4:30am - same as Mon/Wed
3pm - Supplementary work for kettlebell lifting and stone lifting
1. kb jerks w/16-24kg: timed sets get a total of 10 minutes regardless of how many sets it takes
2. kb snatch w/16-24kg: one timed set
3. kb "feat of strength" lift (focus on various presses, bottoms up, chair press, bottoms up chair press, pinky press, etc.)
4. stone lift to chest, shoulder, press, carry, etc..
5. low back work: 3-4 sets of 10-15 reps
6. extra abdominal, neck, trap and grip work
Saturday
9am
1. kb snatch w/16-24kg: timed sets get a total of 10 minnutes regardless of how many sets it takes
2. kb jerk w/16-24kg: one timed set
3. chin ups/pull ups: varied sets and reps
4. sled dragging
5. battling ropes conditioning work
6. extra abdominal, neck, trap and grip work
So there's the plan. This is allowing for a full day off between training sessions. My body usually feels good and ready to go by Monday. Nutrition is important but doesn't need to be rocket science. I am eating clean about 80-90% of the time then whatever the hell I want 10-20% of the time. If my bodyfat starts creeping up too high I'll eat less and move more. Simple stuff.
Plan for after the meet in November will change some. I'll be doing more KB specific work on the M/W workout and basically just doing the main PL exericise with Malcom and Derrick following with 1 or 2 supplementaries for them as well as more conditioning work and leaning up and I'll document the program changes when the time comes.
That's it, nice and simple. Training doesn't need to be super secret rocket science. Lift some stuff, add more weight to the bar and lift some more stuff. If you're doing rep work, add more damn reps. If you're goal is to lift stones, lift stones. Always strive for technical proficiency in the lifts and learn from what the best do - not charlatans who are out to make a name for themselves.
Train hard!
Scott
Due to my hectic professional and personal schedule lately I've had to make some changes in my training. I had been training 4-days per week - squat/deadlift on M/F, bench on W/Sa. I usually try to get up early in the morning before I start training clients (around 4-4:30am) and do some light cardio (20-30 min. of walking or jogging) and joint mobility and flexibility work. Unfortunately due to long work days and working 6-7 days per week my body felt like it has not been recovering that well between sessions. I have a powerlifting meet coming up in November and I also have the goals of stonelifting (travelling to Scotland and Iceland and trying my hand at some of the manhood and testing stones located in these countries) as well as improving my kettlebell lifting and achieving a high ranking in the kettlebell sport. Due to the fact that two of my goals are heading in opposite directions on the strength spectrum (powerlifting and stone lifting are more about maximal strength whereas the kettlebell sport is about strength endurance) I've had to reevalute my training plan. Here's what I've come up with so far.
Eliminate unnecessary crap and focus on what will be most effective for my goals. Current goal - hit PR's in the November PL meet (planning to go 475-500 squat, 315-335 bench, and 475-500 deadlift); while doing this I need to do maintenance work for my kettlebell lifting and stone lifting. My lifts need to be focused on building my squat, bench and deadlift and accessory lifts to address weak points while working in maintenance work for my stone lifting and kettlebell lifting. I also need to ensure I am getting enough down time for rest and recovery as my job is far from sedentary and I work 6 days per week from early morning until late evening.
Here's the training schedule:
Monday
4-4:30am - light cardio 20-30 min. + joint mobility, spineworx and flexibility
7pm - Squat/Deadlift training with my training partners Malcom and Derrick
plan A (weeks 1 and 3 of a 4 week cycle)
1. max effort squat: work up to a max single in a squat variation (high box, low box, SSB, etc)
2. GHR, good morning or RDL: 2-4 sets of 3-7 reps
3. heavy 1-arm KB jerks w/24-32kg bell: 1 set of 10-20 reps on ea. arm, a second and possibly third set of half the reps of the first set
4. 2 heavy ab exercises: 2-3 sets each for 6-12 reps
plan B (weeks 2 and 4 of a 4 week cycle)
1. dynamic effort box squats: 8x2x50-60% plus bands or chains
2. max effort deadlift: work up to a max single in a deadlift variation (pin pull, reverse band, etc)
3. same as plan A
4. same as plan A
Wednesday
4-4:30am - same as Monday
7pm - Bench Press training with Malcom and Derrick
plan A (weeks 1 and 3 of a 4-week cycle)
1. max effort bench press: work up to a max single in a bench press variation (2-4 board, floor press, reverse band, etc)
2. heavy triceps lift: 4-6 sets of 5-7 reps
3. light triceps lift: 2-3 sets of 10-15 reps
4. lats: 4-6 sets of 6-12 reps
5. upper back: 2-3 sets of 8-15 reps
6. heavy 1-arm kettlebell swings w/24-32kg bell: 1 set of 20-30 reps per arm, followed by 1-2 sets of half the reps performed in the first set
plan B (weeks 2 and 4 of a 4-week cycle)
1. shirted bench press work - full range, heavy triples and singles to master the groove of the shirt
2. db bench press: 3-4 sets of 8-12 reps
3. triceps lift: 3-5 sets of 6-10 reps
4. same as plan A
5. same as plan A
6. same as plan A
Friday
4-4:30am - same as Mon/Wed
3pm - Supplementary work for kettlebell lifting and stone lifting
1. kb jerks w/16-24kg: timed sets get a total of 10 minutes regardless of how many sets it takes
2. kb snatch w/16-24kg: one timed set
3. kb "feat of strength" lift (focus on various presses, bottoms up, chair press, bottoms up chair press, pinky press, etc.)
4. stone lift to chest, shoulder, press, carry, etc..
5. low back work: 3-4 sets of 10-15 reps
6. extra abdominal, neck, trap and grip work
Saturday
9am
1. kb snatch w/16-24kg: timed sets get a total of 10 minnutes regardless of how many sets it takes
2. kb jerk w/16-24kg: one timed set
3. chin ups/pull ups: varied sets and reps
4. sled dragging
5. battling ropes conditioning work
6. extra abdominal, neck, trap and grip work
So there's the plan. This is allowing for a full day off between training sessions. My body usually feels good and ready to go by Monday. Nutrition is important but doesn't need to be rocket science. I am eating clean about 80-90% of the time then whatever the hell I want 10-20% of the time. If my bodyfat starts creeping up too high I'll eat less and move more. Simple stuff.
Plan for after the meet in November will change some. I'll be doing more KB specific work on the M/W workout and basically just doing the main PL exericise with Malcom and Derrick following with 1 or 2 supplementaries for them as well as more conditioning work and leaning up and I'll document the program changes when the time comes.
That's it, nice and simple. Training doesn't need to be super secret rocket science. Lift some stuff, add more weight to the bar and lift some more stuff. If you're doing rep work, add more damn reps. If you're goal is to lift stones, lift stones. Always strive for technical proficiency in the lifts and learn from what the best do - not charlatans who are out to make a name for themselves.
Train hard!
Scott
Tuesday, August 28, 2007
Video Review - "Never Enough: Squat and Deadlift Edition 2007"In one word, awesome. This is hands down one of the best training videos I've seen. This video is narrated by Mark Bell, former pro-wrestler and current elite level powerlifter, that many know of as "Jackass" from the Elite Fitness Systems Q&A. Mark does a great job explaining the various lifts his powerlifting team, Supertraining, uses to build the squat and deadlift. Mark mixes a definite element of humor into this video that makes it as entertaining as it is informative.
It is great to see various members of his team who are lifting at different levels and have different body types. This team is definitely focused on one goal - getting stronger. One of the most important aspects of the video that comes across loud and clear, is the importance of having a team of like minded individuals in the gym pushing each other to excel.
Other great features on this video are the guest commentary by elite lifter Chad Aichs and the documentary of Scott "Hoss" Cartwright's exceptional performance at a USPF meet in which he totals over 2,200 pounds in single-ply lifting gear. GREAT stuff!
About the only thing I can say about this video is if you don't have it, get it now!
Order here:
-Scott
Wednesday, August 15, 2007
Roger Davis lifts the Inver Stone!The brotherhood of stone, as the great Bill Crawford and Erik Suave like to call it, is growing! Congrats to Roger for wrapping his arms around history and heftin' it to his chest.
Read about it here:
Roger, I'm raising a pint in your honor this weekend brother! Well done!
-Scott
Tuesday, July 31, 2007
Spine-Worx
This thing is freakin' awesome. I think Tom Furman posted something about this a while back. Check it out at www.spineworx.com and thank me later.
Wednesday, July 25, 2007
Optimal Strength Training and Conditioning for Military, Law Enforcement and Fire Fighters.
“Optimal Strength Training and Conditioning for Military, Law Enforcement, and Fire Fighters” by, Scott Shetler and Steven Mosley is NOW available!
http://stores.lulu.com/sshetler
This book is a MUST HAVE if you work in any of these professional services! In addition this book is perfect for combative athletes and those who want amazing levels of health and fitness.
The authors of this book have combined their years of experience in the fields of training military, law enforcement officers, tactical operators, fire fighters, combative athletes, athletes, and clients from all walks of life to give you a “no BS”, easy to follow, effective program that will get you lean, mean and in the best shape of your life.
For HALF the price of a personal training session this book WILL teach you:
-The correct training methods for your profession…
-Why kettlebells, battling ropes, full-body exercises, and odd objects are superior to bodybuilding, machines, and spinning classes!
-The best strength training exercises…
-The best conditioning exercises…
-Implementing these techniques for department and team fitness testing…
-Get stronger!
-Get leaner!
-Get faster!
-Build the strength-endurance and work capacity that will allow you to keep going when others are tired and crying for mama!
-Ace any department or unit PT test!
-Develop a tough-as-nails, no-quit attitude!
-Your job depends on your fitness, and this book will teach you a world of fitness you didn’t know existed!
-Order now!
http://stores.lulu.com/sshetler
____________________________________________________________________
What people are saying about “Optimal Strength Training and Conditioning for Military, Law Enforcement, and Fire Fighters”:
“This book covers all the bases for fitness for those of us who rely on our fitness to perform our daily jobs. As a Sergeant on patrol and a former S.W.A.T. Team leader, I have personally utilized the concepts discussed in this book. I have implemented them as the foundation for measuring fitness for the S.W.A.T. operators on my team. The key is "functional fitness." Anyone in law enforcement who tests this program will see the old days big bench, big weights and hours in the gym are ineffective and dangerous to what we do. I look forward to the release of this book so I can personally utilize the programs and recommend them to my fellow officers!”
Sgt. Thomas Williams - Duluth Police and former S.W.A.T. Team Leader
“Steve and Scott have put together a true masterpiece of functional training. You now have a road map to follow to take yourself to the next level of physical and mental readiness. I highly recommend their training methods for anyone who needs to be physically and mentally prepared for the battlefield.”
John Brookfield - Multiple world record holder - author of mastery of hand strength - creator of the Battling Ropes system.
___________________________________________________________________
Our DVD “Optimal Strength Training and Conditioning for Military, Law Enforcement, and Fire Fighters will be available soon! Stay tuned!
In Strength,
Scott Shetler & Steven Mosley
Thursday, June 21, 2007
Why do some coaches think strength training should be as complex as neurophysics?
I've been pretty busy lately. We filmed footage for 3 instructional DVD's a couple weeks ago, training people full-time (since when is full-time 7 days a week?!?!?) and trying to wrap up some projects, books, a couple companies I formed with some colleagues, etc. Just a lot on my plate. I actually was able to rearrange my schedule a bit and have all day Saturday off which is nice, working 7 days was a bit of a drag for a while now, thankfully I love what I do. Despite all this work I do try to make time to learn and read up on stuff whenever I can. Love the internet, lots of great training info and lots of great people willing to share it. Unfortunately there's also a serious amount of BS polluting the internet as well and tons of egos. Some of these articles written by the latest and greatest strength coaches leave me scratching my head. Sometimes I think these guys write to impress upon their captive audiences the fact that they own a thesaurus or a dictionary. One of the best pieces of advice I've ever received was in a high school creative writing class. Mr. Anderson told us, "When you write, make sure you are writing so that a fourth grader may understand you."
Why does training info have to be so "advanced" or require a degree in neurophysiology? Does it need to be so complex? One of the strongest men in the world, noted for having the strongest hands ever, trains with simple tools in his backyard - ropes, buckets, kettlebells, rusty iron plates, stones and sledgehammers. No actuarial calculator required. Whatever happened to the good old days of training? Just lift the damn bar. Squat it, press it, deadlift it, throw in some pull ups, hammer the abs, call it a day. Simple and effective. There were a lot of hard, strong men back in the dark days of bodybuilding. I read somewhere recently the only difference between bodybuilders and strength athletes back then was diet, bodybuilders were tuna and rice, powerlifters were milk and pizza, but they all lifted the same, heavy. Beautiful. Look at the forefathers of "physical culture". These guys lifted heavy things and had amazing physiques. Perhaps we need to go back and re-evalute our approach. I love the sport of powerlifting and all powerlifters, but I think the gear is getting out of hand. I've become very interested lately in stonelifting, it is raw, primal and tough. Lift it or don't. No arguments on depth, pauses, lockouts, etc. Get the damn stone to your waist, shoulder, or overhead. Simple as that. No tacky, no belts, no squat suits or press shirts.
Zach Even-Esh writes some great articles about old school training and I think he's doing an awesome job with his whole underground gym movement. He has one article about the intensity of training in an old school gym where you pay your dues everyday. It's very motivational and makes you want to go lift some weight. No talk about reps, sets, tempo and other nonsense many coaches use to sell their programs. Just lift the damn weight.
Jim Wendler, from Elite Fitness Systems, has written some outstanding articles at http://www.elitefts.com/ that outline some very simplistic approaches to getting strong. I love the way he researched this stuff, talk to the strongest people out there and find the common denominator - lift heavy, and eat. What? No Soviet secrets? No %'s? No talk of tempo training? Could it really be as simple as putting a lot of damn effort into the basic lifts that have been making people strong for years? Beautiful.
I have no clue where this blog or rant is going. I guess if I have to sum it up, keep it simple and work freakin' hard. I think it is far more important to workout hard and consistently then worry about what type of program you're doing. I am a rank novice in the world of strength training and I think the bulk of us out there are. Chances are we just need to get strong. Lift something heavy, eat a ton of good food, repeat. Work hard, work consistently. Can it really be that simple?
I've been pretty busy lately. We filmed footage for 3 instructional DVD's a couple weeks ago, training people full-time (since when is full-time 7 days a week?!?!?) and trying to wrap up some projects, books, a couple companies I formed with some colleagues, etc. Just a lot on my plate. I actually was able to rearrange my schedule a bit and have all day Saturday off which is nice, working 7 days was a bit of a drag for a while now, thankfully I love what I do. Despite all this work I do try to make time to learn and read up on stuff whenever I can. Love the internet, lots of great training info and lots of great people willing to share it. Unfortunately there's also a serious amount of BS polluting the internet as well and tons of egos. Some of these articles written by the latest and greatest strength coaches leave me scratching my head. Sometimes I think these guys write to impress upon their captive audiences the fact that they own a thesaurus or a dictionary. One of the best pieces of advice I've ever received was in a high school creative writing class. Mr. Anderson told us, "When you write, make sure you are writing so that a fourth grader may understand you."
Why does training info have to be so "advanced" or require a degree in neurophysiology? Does it need to be so complex? One of the strongest men in the world, noted for having the strongest hands ever, trains with simple tools in his backyard - ropes, buckets, kettlebells, rusty iron plates, stones and sledgehammers. No actuarial calculator required. Whatever happened to the good old days of training? Just lift the damn bar. Squat it, press it, deadlift it, throw in some pull ups, hammer the abs, call it a day. Simple and effective. There were a lot of hard, strong men back in the dark days of bodybuilding. I read somewhere recently the only difference between bodybuilders and strength athletes back then was diet, bodybuilders were tuna and rice, powerlifters were milk and pizza, but they all lifted the same, heavy. Beautiful. Look at the forefathers of "physical culture". These guys lifted heavy things and had amazing physiques. Perhaps we need to go back and re-evalute our approach. I love the sport of powerlifting and all powerlifters, but I think the gear is getting out of hand. I've become very interested lately in stonelifting, it is raw, primal and tough. Lift it or don't. No arguments on depth, pauses, lockouts, etc. Get the damn stone to your waist, shoulder, or overhead. Simple as that. No tacky, no belts, no squat suits or press shirts.
Zach Even-Esh writes some great articles about old school training and I think he's doing an awesome job with his whole underground gym movement. He has one article about the intensity of training in an old school gym where you pay your dues everyday. It's very motivational and makes you want to go lift some weight. No talk about reps, sets, tempo and other nonsense many coaches use to sell their programs. Just lift the damn weight.
Jim Wendler, from Elite Fitness Systems, has written some outstanding articles at http://www.elitefts.com/ that outline some very simplistic approaches to getting strong. I love the way he researched this stuff, talk to the strongest people out there and find the common denominator - lift heavy, and eat. What? No Soviet secrets? No %'s? No talk of tempo training? Could it really be as simple as putting a lot of damn effort into the basic lifts that have been making people strong for years? Beautiful.
I have no clue where this blog or rant is going. I guess if I have to sum it up, keep it simple and work freakin' hard. I think it is far more important to workout hard and consistently then worry about what type of program you're doing. I am a rank novice in the world of strength training and I think the bulk of us out there are. Chances are we just need to get strong. Lift something heavy, eat a ton of good food, repeat. Work hard, work consistently. Can it really be that simple?
Friday, May 11, 2007
Congratulations Malcom!Congratulations to my training partner Malcom Gunter for making Powerlifting USA's Top 100! Malcom's 501 bench press at the 2006 AAPF/APF GA State Powerlifting Championships puts him at #78 in the top 100 of all USA competitive lifters in the 198 lb. weight class in the competition year 2006. Malcom is drug-free and is a great example of what hard work and a laser-focus can do. Nice work!
Sunday, April 15, 2007
Apr 14, 2007Saturday Meet Report
WNPF GA State PL Championships
Weighed in at 212 lbs morning of...
SQ - 405/425/450-(20lb meet PR) 9 white lights, squats felt solid, probably 25-50lbs left on the platform.
BP - 265/285-(tied meet PR)/300-missed, got it halfway then ran out of gas.
DL - 405/435/465-missed, would have been a meet PR.
TOTAL - 1170 a 35 lb meet PR.All in all a pretty good day. Squats are coming along very nicely, but my dead is not where I want it. Back to work in a few days.
One of my lifters I train, David, had a GREAT meet. Here's his report:
BW - weighed in at 111 lbs!
SQ - 360/400-missed/400 (26 lb meet PR!)
BP - 265-(reds cause the handoff guy was in the judges way)/265/275 (10 lb meet PR!)
DL - 385/425/435-missed, would have been a 5 lb meet PR
TOTAL - 1100 this was his 2nd elite total and a 31 lb meet PR and ALMOST a 10x bodyweight total! David won his division in both full powerlifting and deadlift only, and won best lifter in both full powerlifting and deadlift only! GREAT job David!
Tuesday, April 03, 2007
Optimal Strength Training and Conditioning - book NOW available!
Click the following link to view information for and purchase a copy of my new strength training and conditioning book. For half the price of a personal training session this book covers, in detail, the best exercises for huge gains in strength and muscle mass, alternative conditioning methods and energy systems drills to improve conditioning and body composition, factors to consider when building a training program and much more!
http://stores.lulu.com/sshetler
Thanks and I hope you enjoy the first edition in my upcoming series on Optimal Strength and Conditioning methods!
Scott
Sunday, April 01, 2007
March 31, Mastering the Football Combine Tests Hands-On Clinic...
Player 4 - WR:
As you see technique made a HUGE difference in their test performance! While the improvements are great, they need to get back to work now for the next 8 weeks and make the improvements they need to put the finishing touches on their scores. They are a group of great and motivated guys and I hope to have the good fortune to work with them more in the future.
This was the first clinic I've ever offered to help prospective pro-football players enhance their performance in the combine tests. We had four athletes register and it turned out to be a great day. Over 4-hours we covered the 40 yard dash, 20 yard shuttle, vertical jump and bench press. As a bonus we added the "L" drill and the broad jump. These athletes are participating in a Pro-Scout Combine that only tests the 40, shuttle, vertical and bench, but I wanted them to know the correct way to perform the "L" and the broad jump as well.
After our dynamic warm up I had the athletes perform each test their way. We then corrected their technique and practiced the drills then we took new times, everyone improved across the board! They are still not where they need to be for their combine, but at least they have 2-months of practicing the correct technique and will now stand a much better chance of putting up the numbers they are shooting for. Here are our results:
Player 1 - OLB:
40 yd dash - trial 1 = 4.72, trial 2 = 4.47 (dropped almost .3 seconds!)
10 yd dash - trial 1 = 1.57. trial 2 = 1.49
20 yd shuttle - trial 1 = 4.37, trial 2 = 4.29
vertical jump - trial 1 = 28.5", trial 2 = 31.5" (a 3" gain!)
bench press - 18 reps w/225
Player 2 - WR:
40 yd dash - trial 1 = 4.98, trial 2 = 4.54 (dropped .44 seconds!)
10 yd dash - trial 1 = 1.49, trial 2 = 1.38
20 yd shuttle - trial 1 = 4.90, trial 2 = 4.81 (we need some work here)
vertical jump -trial 1 = 30", trial 2 = 31"
Player 3 - WR:
40yd dash - trial 1 = 4.95, trial 2 = 4.71 (dropped .24 seconds, needs to come down still)
10yd dash - trial 1 = 1.59, trial 2 = 1.41
20 yd shuttle - trial 1 = 4.38, trial 2 = 4.30
vertical jump - trial 1 = 29.5", trial 2 = 31.5" (2" gain!)
bench press - 11 reps w/225
Player 4 - WR:
40 yd dash - trial 1 = 4.98, trial 2 = 4.79 (dropped .2 seconds, still needs to come down)
10 yd dash - trial 1 = 1.65, trial 2 = 1.41
20 yd shuttle - trial 1 = 4.73, trial 2 = 4.63 (needs some more work)
vertical jump - trial 1 = 28.5", trial 2 = 31.5" (a gain of 3"!)
As you see technique made a HUGE difference in their test performance! While the improvements are great, they need to get back to work now for the next 8 weeks and make the improvements they need to put the finishing touches on their scores. They are a group of great and motivated guys and I hope to have the good fortune to work with them more in the future.
Wednesday, March 21, 2007
Latest musings, rants and other happenings...
Sorry I've been absent from the world of blogging lately. Unlike some internet training experts who seem to have all day to post on forums and blogs, I've actually been out training, both my clients and myself.
Powerlifting events....
I have a powerlifting meet coming up on April 14, the WNPF GA State Championships. This is going to be a tough meet for me. First my training cycle has been pretty lack-luster lately. I don't blame anyone but myself. I have been slammed with new clients, workshops and clinics since the new year fell upon us. I have been making time for my workouts and thanks to my training partner and good friend Malcom for keeping me honest in the basement. Right now I am hoping to go 475/303/501 in the squat/bench/deadlift at this meet. I'm a little off target, this year I wanted to crack 500 in the squat, 350 in the bench and 550 in the deadlift at about 198-200lbs BW. I'm getting there! Hopefully by the Worlds in November I'll be closing in on those numbers. This meet will mark the end of my second full year of powerlifting competition and third year training for the sport. My first meet I went 375 in the squat, 255 in the bench and 405 in the deadlift with a 1035 total. We'll find out in a few weeks what I've been able to accomplish these past two years!
Wearing two hats....
In addition to lifting in this upcoming meet I have to keep my coach's hat on too. A powerlifter I coach, David, is an exceptional 114 lb weight class lifter. Since training with me he achieved his first elite total of 1069 at 111 lbs of bodyweight at the 2006 Nationals last July. If you want to check this cat out he has a profile on my athlete profiles page of my website at www.extreme-fitness.org. David's best meet lifts so far are 375 squat, 265 bench and 430 deadlift. He's gunning for a 415-420 squat, 280-290 bench and a 450 deadlift at this meet and his second elite total. Good luck David!
What I did this past weekend....
Finally attended my first kettlebell certification workshop. I've been playing with the little iron bells for a few years now and have trained with some exceptional guys. People like Steve Cotter, Marty Farrell and Dave Randolph have really helped me develop my kettlebell skills over the years. I recently made the decision to join the American Kettlebell Club and get certified through Valery Fedorenko's program. Valery is the real deal. A former girevoy (kettlebell) sport world champion and world record holder, I honestly feel there is no better person instructing people in the use of kettlebells in the USA than Valery. It was very educational weekend and I learned many new techniques in the CORRECT kettlebell lifts. From using the right style of kettlebells to proper execution of the lifts, everything was covered in great detail and I look forward to continuing my journey with the American Kettlebell Club both in teaching people the correct way to train with the kettlebells for fitness and helping the sport grow here in America. I want to extend a huge thanks to Valery, Eric and John from the AKC and my friends Steve Cotter, Marty Farrell, Dave Randolph, Jim Eggers and Matt Macnamarra (I am pretty sure I butchered Matt's last name!) for a great weekend. It was also great meeting the other participants of the workshop including Steve Maxwell. I had the pleasure of seeing Steve present at the Wake Forest University Strength Coaches Clinic a couple years ago. It was great to finally get a chance to talk with Steve, an accomplished athlete and trainer, and attend the course with him. Great things are going to happen with this organization! www.americankettlebellclub.com
Football combine preparation continues....
Ahhh, it's that time of the year again. With the major NFL combine over and pro-days underway, college seniors and free agents who weren't able to participate in the combine or pro days are getting ready for Scout Camp regional combines in the hope of making it to the Scout Camp Elite Combine in June at the RCA Dome in Indianapolis. I have been fortunate to gain a whole slew of new clients preparing for this event and it has been both rewarding and challenging. Talk about heart! These are the guys who aren't guaranteed to make the NFL and are doing everything in their power for the chance to workout in front of NFL, CFL, and AFL scouts and coaches. These guys are hungry and are a complete joy to train. In addition to working with them one on one and in small groups, I have been consulting for some athletes out of state on their combine prep programs and will be holding a clinic at the end of March to teach optimal performance in the combine events. It is a total honor to work with these athletes and am excited to see what lies in store for them as they try to advance to the professional ranks.
SWAT stuff...
A huge thanks to my buddy Steve Mosley for inviting me to present at the GTOA (Georgia Tactical Officers Association) clinic last week. I had the pleasure of working with about 40 or 50 tactical law enforcement officers and present our brand of strength and conditioning for military and law enforcement types. It was a great day and the LE officers were a true pleasure to work with. Steve and I have big things in store for 2007 in this arena!
Products....
I FINALLY got off my butt and began writing a couple of books. One is going to be titled "Optimal Strength Training and Conditioning for Young Athletes" and will be a training manual to introduce a solid, basic strength training and conditioning plan to the young athlete. The target market for this book will be the high school coach or athlete and anyone who needs a refresher in the performance of the often overlooked, basic strength and conditioning exercises. The second book I am co-authoring with Steve Mosley and will be titled "Optimal Strength Training and Conditioning for Military, Law Enforcement and Fire Fighting". This book, just as the title indicates, will cover all concerns for optimal physical preparation in these demanding fields. Stay tuned for release dates and information. Both should be ready in the next month or so!
New business...
I received a call from my friend Gary a couple months back. He, a couple colleagues and myself are starting a company that will help raise the bar on strength and conditioning and performance training on all levels. We are very excited about this project and hope to "go live" with in by mid May. Stay tuned for details!
Well, as you can see my life has been quite a bit crazy lately! Hopefully I can hold it all together a little while longer and get back to posting a little more regularly.
Scott
Sorry I've been absent from the world of blogging lately. Unlike some internet training experts who seem to have all day to post on forums and blogs, I've actually been out training, both my clients and myself.
Powerlifting events....
I have a powerlifting meet coming up on April 14, the WNPF GA State Championships. This is going to be a tough meet for me. First my training cycle has been pretty lack-luster lately. I don't blame anyone but myself. I have been slammed with new clients, workshops and clinics since the new year fell upon us. I have been making time for my workouts and thanks to my training partner and good friend Malcom for keeping me honest in the basement. Right now I am hoping to go 475/303/501 in the squat/bench/deadlift at this meet. I'm a little off target, this year I wanted to crack 500 in the squat, 350 in the bench and 550 in the deadlift at about 198-200lbs BW. I'm getting there! Hopefully by the Worlds in November I'll be closing in on those numbers. This meet will mark the end of my second full year of powerlifting competition and third year training for the sport. My first meet I went 375 in the squat, 255 in the bench and 405 in the deadlift with a 1035 total. We'll find out in a few weeks what I've been able to accomplish these past two years!
Wearing two hats....
In addition to lifting in this upcoming meet I have to keep my coach's hat on too. A powerlifter I coach, David, is an exceptional 114 lb weight class lifter. Since training with me he achieved his first elite total of 1069 at 111 lbs of bodyweight at the 2006 Nationals last July. If you want to check this cat out he has a profile on my athlete profiles page of my website at www.extreme-fitness.org. David's best meet lifts so far are 375 squat, 265 bench and 430 deadlift. He's gunning for a 415-420 squat, 280-290 bench and a 450 deadlift at this meet and his second elite total. Good luck David!
What I did this past weekend....
Finally attended my first kettlebell certification workshop. I've been playing with the little iron bells for a few years now and have trained with some exceptional guys. People like Steve Cotter, Marty Farrell and Dave Randolph have really helped me develop my kettlebell skills over the years. I recently made the decision to join the American Kettlebell Club and get certified through Valery Fedorenko's program. Valery is the real deal. A former girevoy (kettlebell) sport world champion and world record holder, I honestly feel there is no better person instructing people in the use of kettlebells in the USA than Valery. It was very educational weekend and I learned many new techniques in the CORRECT kettlebell lifts. From using the right style of kettlebells to proper execution of the lifts, everything was covered in great detail and I look forward to continuing my journey with the American Kettlebell Club both in teaching people the correct way to train with the kettlebells for fitness and helping the sport grow here in America. I want to extend a huge thanks to Valery, Eric and John from the AKC and my friends Steve Cotter, Marty Farrell, Dave Randolph, Jim Eggers and Matt Macnamarra (I am pretty sure I butchered Matt's last name!) for a great weekend. It was also great meeting the other participants of the workshop including Steve Maxwell. I had the pleasure of seeing Steve present at the Wake Forest University Strength Coaches Clinic a couple years ago. It was great to finally get a chance to talk with Steve, an accomplished athlete and trainer, and attend the course with him. Great things are going to happen with this organization! www.americankettlebellclub.com
Football combine preparation continues....
Ahhh, it's that time of the year again. With the major NFL combine over and pro-days underway, college seniors and free agents who weren't able to participate in the combine or pro days are getting ready for Scout Camp regional combines in the hope of making it to the Scout Camp Elite Combine in June at the RCA Dome in Indianapolis. I have been fortunate to gain a whole slew of new clients preparing for this event and it has been both rewarding and challenging. Talk about heart! These are the guys who aren't guaranteed to make the NFL and are doing everything in their power for the chance to workout in front of NFL, CFL, and AFL scouts and coaches. These guys are hungry and are a complete joy to train. In addition to working with them one on one and in small groups, I have been consulting for some athletes out of state on their combine prep programs and will be holding a clinic at the end of March to teach optimal performance in the combine events. It is a total honor to work with these athletes and am excited to see what lies in store for them as they try to advance to the professional ranks.
SWAT stuff...
A huge thanks to my buddy Steve Mosley for inviting me to present at the GTOA (Georgia Tactical Officers Association) clinic last week. I had the pleasure of working with about 40 or 50 tactical law enforcement officers and present our brand of strength and conditioning for military and law enforcement types. It was a great day and the LE officers were a true pleasure to work with. Steve and I have big things in store for 2007 in this arena!
Products....
I FINALLY got off my butt and began writing a couple of books. One is going to be titled "Optimal Strength Training and Conditioning for Young Athletes" and will be a training manual to introduce a solid, basic strength training and conditioning plan to the young athlete. The target market for this book will be the high school coach or athlete and anyone who needs a refresher in the performance of the often overlooked, basic strength and conditioning exercises. The second book I am co-authoring with Steve Mosley and will be titled "Optimal Strength Training and Conditioning for Military, Law Enforcement and Fire Fighting". This book, just as the title indicates, will cover all concerns for optimal physical preparation in these demanding fields. Stay tuned for release dates and information. Both should be ready in the next month or so!
New business...
I received a call from my friend Gary a couple months back. He, a couple colleagues and myself are starting a company that will help raise the bar on strength and conditioning and performance training on all levels. We are very excited about this project and hope to "go live" with in by mid May. Stay tuned for details!
Well, as you can see my life has been quite a bit crazy lately! Hopefully I can hold it all together a little while longer and get back to posting a little more regularly.
Scott
Monday, January 15, 2007
Yuri Vlasov
This is intense! I was watching Steve Jeck's "Stonelifting" video the other day and on it Steve talks about the importance of building your mental arsenal, in this case it came just prior to Steve performing a set of 20 rep breathing squats, no-no-no style, with 415lbs on the bar! The quote he shared was from the great Russian weightlifter, Yuri Vlasov. Repeat this to yourself next time you are stepping up to the bar going for a PR!
“The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither life’s sorrows not it’s joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul.”
Friday, January 12, 2007
Training Articles and Internet Gurus
Sometimes I get the feeling some trainers just like to write to hear themselves talk. I know everyone is entitled to their opinions about training and many things work, but one of the biggest things that bothers me is when a trainer tries to act like the personal trainer, strength coach, physical therapist, ART therapist, massage therapist, exercise physiologist, head coach, dietician, podiatrist, orthopedic surgeon, general medical practitioner, and all around know it all. I don't care how many freakin' letters are after their last name or how many articles they've had published on the internet muscle zine'. There are some great trainers out there sharing info for sure, but it seems that there are a lot of people more interested in making a name for themselves rather than training people. It kills me when you see some internet famous trainer who pumps out articles on a weekly basis on why you need to train your athletes this way, then the only testimonials they have are from their network of trainers they work with. I respect trainers like Joe DeFranco, Jason Ferruggia, Alwyn Cosgrove, etc. who actually show who they've helped on their various websites, they include testimonials from real clients, real athletes and not just their buddies. If I see a trainer I respect and know does good work endorse another, that speaks volumes to me, however I want to see who they've worked with too. Anytime I see someone say they can't reveal their clients due to contract negotiations I put absolutely zero stock in their methods. I don't think you necessarily have to coach great athletes to be a great coach. Heck, anyone can take a gifted athlete and put them on a program and they'll still be great athletes. I respect the guys that can take no-names and underdogs and do great things. I think Joe DeFranco's "Miles Austin project" is incredibly motivating. This kid went from no-name university to making the Dallas Cowboys line-up through smart training and hard work. DeFranco is one of the few people in this industry who really does a great job, in my opinion. I don't care how much someone knows, experience speaks volumes to me. I trust the word of someone who's been in the industry for 30 years more than someone who's been publishing articles for 3 years. Take Mike Boyle, a great strength coach, probably one of the best. Some of his stuff I like, some I don't. This cat's been doing this job and doing it well for a long time. People should listen to Mike, you don't necessarily have to agree with everything he says, but you can learn a helluva lot cause' he has more experience in the field than most. Competitive experience is important, but isn't the be all end all. I've met some really strong dudes, who can't articulate how to do a bench press. A good trainer or coach knows what it's like to get under the bar and push themselves (they don't have to be a world champion though), knows how to set up programming for their clients and athletes based on the trainees INDIVIDUAL needs, can get around their egos and realize they can learn something from everyone, listens more than they talk, isn't afraid to refer a trainee to someone who might be able to help the trainee better, and doesn't try to be the final word on every sub-category in the health and fitness field.
Just a little rant before the weekend, I need a beer!
Sometimes I get the feeling some trainers just like to write to hear themselves talk. I know everyone is entitled to their opinions about training and many things work, but one of the biggest things that bothers me is when a trainer tries to act like the personal trainer, strength coach, physical therapist, ART therapist, massage therapist, exercise physiologist, head coach, dietician, podiatrist, orthopedic surgeon, general medical practitioner, and all around know it all. I don't care how many freakin' letters are after their last name or how many articles they've had published on the internet muscle zine'. There are some great trainers out there sharing info for sure, but it seems that there are a lot of people more interested in making a name for themselves rather than training people. It kills me when you see some internet famous trainer who pumps out articles on a weekly basis on why you need to train your athletes this way, then the only testimonials they have are from their network of trainers they work with. I respect trainers like Joe DeFranco, Jason Ferruggia, Alwyn Cosgrove, etc. who actually show who they've helped on their various websites, they include testimonials from real clients, real athletes and not just their buddies. If I see a trainer I respect and know does good work endorse another, that speaks volumes to me, however I want to see who they've worked with too. Anytime I see someone say they can't reveal their clients due to contract negotiations I put absolutely zero stock in their methods. I don't think you necessarily have to coach great athletes to be a great coach. Heck, anyone can take a gifted athlete and put them on a program and they'll still be great athletes. I respect the guys that can take no-names and underdogs and do great things. I think Joe DeFranco's "Miles Austin project" is incredibly motivating. This kid went from no-name university to making the Dallas Cowboys line-up through smart training and hard work. DeFranco is one of the few people in this industry who really does a great job, in my opinion. I don't care how much someone knows, experience speaks volumes to me. I trust the word of someone who's been in the industry for 30 years more than someone who's been publishing articles for 3 years. Take Mike Boyle, a great strength coach, probably one of the best. Some of his stuff I like, some I don't. This cat's been doing this job and doing it well for a long time. People should listen to Mike, you don't necessarily have to agree with everything he says, but you can learn a helluva lot cause' he has more experience in the field than most. Competitive experience is important, but isn't the be all end all. I've met some really strong dudes, who can't articulate how to do a bench press. A good trainer or coach knows what it's like to get under the bar and push themselves (they don't have to be a world champion though), knows how to set up programming for their clients and athletes based on the trainees INDIVIDUAL needs, can get around their egos and realize they can learn something from everyone, listens more than they talk, isn't afraid to refer a trainee to someone who might be able to help the trainee better, and doesn't try to be the final word on every sub-category in the health and fitness field.
Just a little rant before the weekend, I need a beer!
Thursday, January 11, 2007
Q&A Post
I've been getting a lot of questions regarding how I train my athletes via email through my website recently so I thought I'd share some of them.
Q: Hi Scott,
What have you had the most success with when training your athletes, two lower body days a week or one lower body a week? Thanks.
A: It depends on where we're at in the training cycle. I structure all my athletes programs based on the annual plan. There are different considerations for different levels. The biggest problem I have are multi-sport high school kids. One of my star high school athletes NEVER has an off season. Football in the fall crosses over with school basketball in the winter which crosses over with AAU basket ball in the spring which crosses over with football pre-season camp at the end of summer. For athletes like this we work heavy legs once a week. Usually I go heavy one week (i.e. work them up to a heavy set of 3 or 5 reps in a squat or squat variation - for example front squat, low box squat, etc.) the next week we usually work 8-10 sets of 2 reps with approx. 60% of their 1RM in a parallel box squat with either chains or bands attached to the bar. The next week we're back to a heavy 5 or 3, etc. After the main lift we usually hit a 1-legged squat (i.e. Bulgarian split squat, step up or 1-leg box squat), then a posterior chain lift (we like romanian deadlifts, glute/ham raises, 45 degree back raises, good mornings and kettlebell swings and snatches), then we'll hit abs, neck and grip. If the athlete has a TRUE off season (for instance a college football player or a high school football player who plays no other sports) we will usually train legs twice. One day is the max effort day (i.e. work up in a squat or deadlift variation to a heavy 3 or 5 rep max). The other day is the dynamic effort day (i.e. hit 8-10 doubles off a parallel box with 50-60% of the 1 rep max with chains or bands on the bar). We always follow with a 1-leg squat variation, posterior chain lift, then abs, neck and grip. When we work jumps and various plyos we do them on the dynamic day and ONLY if it is an athlete with an offseason. Athletes who are in-season year round are jumping enough.
Q: Do you find the dynamic effort being as beneficial for a pre-college athlete who needs to put on as much mass as possible?
A: Yes, athletes need to be explosive - once I have an athlete that can squat around 1.5x his bodyweight we begin dynamic work. However, for a youngster or someone brand new to strength training we do a LOT of BW squat variations and BW box squats with a broom stick to groove perfect technique. While we are doing this we are also doing slow negatives and altitude landings to teach the athlete to absorb force, VERY important for the later dynamic work and plyometrics and shock method training. We find that on the max effort day working multiple sets of heavy 5's is quite beneficial for gaining mass AS WELL AS strength, 5x5 with an appreciable load gives you the best of both worlds brother, provided the athlete is getting the appropriate calories in his system.
Q: Do you do any foam rolling, dynamic warm up, or Olympic Lifts?
A: Foam rolling - yes, I am a big believer in rehab/prehab methods, our favorites are: foam rolling, ART (I send people to Dr. Dave Radaszewski at the Soft Tissue & Chiropractic Center here in Atlanta), massage, contrast showers, ice, heat, some static flexibility work, contract relax stretching, etc.
Dynamic warm-ups - YES - HUGELY important, we use a variation of the Parisi School Warm-Up Method (Martin Rooney's stuff is incredible- www.parisischool.com).
Olympic Lifting - I don't do a lot of Oly-lifting or variations. Sometimes I don't have a lot of time to spend with a kid so we go for more bang for your buck exercises, I can teach a kid to box squat in 5 minutes but teaching a kid to clean properly takes longer. If I have a kid for a while and I know his coach is going to make him clean I will make sure he knows the lift well. I like kettlebell variations as in the swings, cleans and snatches the weight swings back behind the midline of the body and your limbs move more in a pattern that replicates a jump allowing you to display force through a greater range of motion, plus the kettlebells teach you to absorb, store and redirect a force - similar (but not the same) to the effect of plyometrics without the shock/impact - GREAT for athletes in season.
Q: Do you think athletes that are in high school, which are not as efficient with their CNS (central nervous system) are affected as much by not having an off season?
A: I feel everyone needs an offseason and if we trained our athletes properly they would be specializing in one sport by the time they are in high school. The early developmental years (up through 9 or 10 years of age) are the time for general skill development - kids should be playing a multitude of different sports and exposing their bodies/organisms to a variety of motor skill development activities. By 9 or 10 dominant traits should begin emerging (i.e. is the child showing traits of power, strength, speed, endurance, etc.) then optimally the child would be exposed to a few different sports in the vein of their dominant skill with the goal of specilization by high school age. I feel this would reduce the number of sport-related injuries, allow the athlete to peak later in their career, and increase the length of the athlete's career, not to mention contribute to optimal levels of preparedness and performance in the athlete's chosen sport.
Thanks for the questions!
I've been getting a lot of questions regarding how I train my athletes via email through my website recently so I thought I'd share some of them.
Q: Hi Scott,
What have you had the most success with when training your athletes, two lower body days a week or one lower body a week? Thanks.
A: It depends on where we're at in the training cycle. I structure all my athletes programs based on the annual plan. There are different considerations for different levels. The biggest problem I have are multi-sport high school kids. One of my star high school athletes NEVER has an off season. Football in the fall crosses over with school basketball in the winter which crosses over with AAU basket ball in the spring which crosses over with football pre-season camp at the end of summer. For athletes like this we work heavy legs once a week. Usually I go heavy one week (i.e. work them up to a heavy set of 3 or 5 reps in a squat or squat variation - for example front squat, low box squat, etc.) the next week we usually work 8-10 sets of 2 reps with approx. 60% of their 1RM in a parallel box squat with either chains or bands attached to the bar. The next week we're back to a heavy 5 or 3, etc. After the main lift we usually hit a 1-legged squat (i.e. Bulgarian split squat, step up or 1-leg box squat), then a posterior chain lift (we like romanian deadlifts, glute/ham raises, 45 degree back raises, good mornings and kettlebell swings and snatches), then we'll hit abs, neck and grip. If the athlete has a TRUE off season (for instance a college football player or a high school football player who plays no other sports) we will usually train legs twice. One day is the max effort day (i.e. work up in a squat or deadlift variation to a heavy 3 or 5 rep max). The other day is the dynamic effort day (i.e. hit 8-10 doubles off a parallel box with 50-60% of the 1 rep max with chains or bands on the bar). We always follow with a 1-leg squat variation, posterior chain lift, then abs, neck and grip. When we work jumps and various plyos we do them on the dynamic day and ONLY if it is an athlete with an offseason. Athletes who are in-season year round are jumping enough.
Q: Do you find the dynamic effort being as beneficial for a pre-college athlete who needs to put on as much mass as possible?
A: Yes, athletes need to be explosive - once I have an athlete that can squat around 1.5x his bodyweight we begin dynamic work. However, for a youngster or someone brand new to strength training we do a LOT of BW squat variations and BW box squats with a broom stick to groove perfect technique. While we are doing this we are also doing slow negatives and altitude landings to teach the athlete to absorb force, VERY important for the later dynamic work and plyometrics and shock method training. We find that on the max effort day working multiple sets of heavy 5's is quite beneficial for gaining mass AS WELL AS strength, 5x5 with an appreciable load gives you the best of both worlds brother, provided the athlete is getting the appropriate calories in his system.
Q: Do you do any foam rolling, dynamic warm up, or Olympic Lifts?
A: Foam rolling - yes, I am a big believer in rehab/prehab methods, our favorites are: foam rolling, ART (I send people to Dr. Dave Radaszewski at the Soft Tissue & Chiropractic Center here in Atlanta), massage, contrast showers, ice, heat, some static flexibility work, contract relax stretching, etc.
Dynamic warm-ups - YES - HUGELY important, we use a variation of the Parisi School Warm-Up Method (Martin Rooney's stuff is incredible- www.parisischool.com).
Olympic Lifting - I don't do a lot of Oly-lifting or variations. Sometimes I don't have a lot of time to spend with a kid so we go for more bang for your buck exercises, I can teach a kid to box squat in 5 minutes but teaching a kid to clean properly takes longer. If I have a kid for a while and I know his coach is going to make him clean I will make sure he knows the lift well. I like kettlebell variations as in the swings, cleans and snatches the weight swings back behind the midline of the body and your limbs move more in a pattern that replicates a jump allowing you to display force through a greater range of motion, plus the kettlebells teach you to absorb, store and redirect a force - similar (but not the same) to the effect of plyometrics without the shock/impact - GREAT for athletes in season.
Q: Do you think athletes that are in high school, which are not as efficient with their CNS (central nervous system) are affected as much by not having an off season?
A: I feel everyone needs an offseason and if we trained our athletes properly they would be specializing in one sport by the time they are in high school. The early developmental years (up through 9 or 10 years of age) are the time for general skill development - kids should be playing a multitude of different sports and exposing their bodies/organisms to a variety of motor skill development activities. By 9 or 10 dominant traits should begin emerging (i.e. is the child showing traits of power, strength, speed, endurance, etc.) then optimally the child would be exposed to a few different sports in the vein of their dominant skill with the goal of specilization by high school age. I feel this would reduce the number of sport-related injuries, allow the athlete to peak later in their career, and increase the length of the athlete's career, not to mention contribute to optimal levels of preparedness and performance in the athlete's chosen sport.
Thanks for the questions!
Wednesday, January 10, 2007
Well, it's that time of the year again!
My phone has been ringing off the hook and my email box is getting slammed. Between the Jets getting knocked out of the playoffs, new years resolutionists, football players prepping for combines and pro days, my regular calendar of athletes and clients, and future clinics and seminars, as well as writing my magazine articles and book/DVD projects I'm working on, my January-June is pretty much slammed. I probably won't be posting on blogger much, but will do my best!
Since everyone is in the "goal setting" frame of mind right now, I thought I would use this post to share my 2007 goals. First of all, my business has been growing by leaps and bounds and my goal for this year is to get a trainer contracting some of my overflow and open my first satellite location, all this is currently in the works and I hope to have it up and running in a couple of months. My strength goals are as follows:
Gym Lifts (raw - no powerlifting gear other than a belt and wrist wraps):
Squat - 400lbs
Bench Press - 300lbs
Deadlift - 500lbs
Front Squat - 315lbs
Military Press - 225lbs
Pull Ups - 20 reps with no additional weight, 1 rep with additional weight equal to bodyweight
Rolling Thunder Deadlift - 200lbs each hand
Hub Lift - 50lbs each hand w/the Ironmind hub and an old York 45lb plate with each hand
COC Gripper - close the #2 and start working on the #3
Ironmind Head Harness Lift - 200lbs
Stone Lift - 280lb stone lift to chest, 190lb stone press overhead
Those are my goals for the year! Let's get to work!
Stay Strong,
Scott
My phone has been ringing off the hook and my email box is getting slammed. Between the Jets getting knocked out of the playoffs, new years resolutionists, football players prepping for combines and pro days, my regular calendar of athletes and clients, and future clinics and seminars, as well as writing my magazine articles and book/DVD projects I'm working on, my January-June is pretty much slammed. I probably won't be posting on blogger much, but will do my best!
Since everyone is in the "goal setting" frame of mind right now, I thought I would use this post to share my 2007 goals. First of all, my business has been growing by leaps and bounds and my goal for this year is to get a trainer contracting some of my overflow and open my first satellite location, all this is currently in the works and I hope to have it up and running in a couple of months. My strength goals are as follows:
Gym Lifts (raw - no powerlifting gear other than a belt and wrist wraps):
Squat - 400lbs
Bench Press - 300lbs
Deadlift - 500lbs
Front Squat - 315lbs
Military Press - 225lbs
Pull Ups - 20 reps with no additional weight, 1 rep with additional weight equal to bodyweight
Rolling Thunder Deadlift - 200lbs each hand
Hub Lift - 50lbs each hand w/the Ironmind hub and an old York 45lb plate with each hand
COC Gripper - close the #2 and start working on the #3
Ironmind Head Harness Lift - 200lbs
Stone Lift - 280lb stone lift to chest, 190lb stone press overhead
Those are my goals for the year! Let's get to work!
Stay Strong,
Scott
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