Knowledge is power, but wisdom is applying that knowledge to actually affect what you do. With the excessive amount of information pertaining to fitness, gaining muscle, and fat loss out there, what is true and what is just a gimmick? One could pick up five health and fitness related articles and get five very different answers, leaving the reader even more confused than when he or she first started. Can I believe everything I read just because it “says so,” by an apparent “expert” or does there need to be an exploring of what is really the truth? Just because we aspire to look aesthetically pleasing like celebrities, trainers, and athletes, are they really credible when it comes to selling us information to achieve that look? Much that is known in the fitness industry is based on misinformation, lack of research, and just plain assumptions. So with that in mind, let’s explore some of the common fitness myths and expose them by bringing them into the light of what science and research have to say about it.

1. Lifting Weights will make me “bulky”

Much of the female population is usually deterred from lifting weights of no more than five pounds because it is believed that by lifting, they will soon balloon like Schwarzenegger, causing unwanted girth, pulsating veins, and a voice that will drop three octaves. This is largely due to watching other women that they aspire to look like lift no more than a Latte. However, most of the women marketed in magazines, movies, and the like have always had that same physique since they were twelve years old and have had no need to properly train anyway. Also, many women will tend to stick to “cardio” activities because this is believed to burn the unwanted fat, leaving behind the highly coveted, goddess-like shape. Finally, with a small population of females into bodybuilding, this only furthers the belief that women who lift weights will soon morph into a man-like beast. This, however, couldn’t be farther from the truth.

Firstly, muscle that is stimulated and stressed through load-bearing movements, i.e. resistance training, with progressive loads, force that muscle to adapt to the excess strain, causing a huge metabolic response. A metabolic response can simply be defined as excess calories burned during rest to aid in the body’s recovery. So that means that if strength training is done on a consistent basis, the body will actually burn more calories at rest, causing a huge, internal shift, which will lead to tapping into fat stores to aid in the process. Also, from an aesthetic point of view, muscle is denser in circumference than fat, which will actually lead to inches lost and a more shapely appearance.

Next, research has brought out that just completing long, slow, cardiovascular activities for duration, does nothing for post-exercise, calorie burn. Yes, energy is burned during the activity, but when the activity stops, so does your calorie burn! Conversely, completing resistance training in a circuit like format, or high intensity intervals, can increase post-calorie burn up to 48 hours after one workout (refer to my Blog, “The War on Fat Loss,” for the specific study)!

Lastly, muscle growth is largely an endocrine response, or shifts in hormone levels in the body. One of the major hormones responsible for muscle growth is Testosterone, which is present in both male and female bodies. However, women have a much smaller production of this hormone, which makes it physiologically impossible for females to “get swole.” Specifically women who body build must take external sources of multiple hormones to receive the massive stimulation of muscle growth that give them that “man like” physique.
Don’t fear, resistance training will get you much farther than a body builder can run!

2. For best results, I need to stay in the “Fat Burning Zone”

In my experience, fat loss is the number one issue discussed among female clientele. The question always arises, “How do I burn the most fat in the least amount of time?” The fat burning zone has been largely utilized over the years, but widely misunderstood. This misnomer originated from taking too literally what we know about the body’s energy systems and metabolic processes. The body has to produce energy for any type of activity during the day. From driving to dead lifting, from cooking to cardio, and from sleeping to skiing, the body must decide the most efficient way to produce energy for the task at hand. It has been determined that fat is predominately used as the body’s main substrate at any low to moderate activity, including rest. So that seems logical, if I want to burn fat, I must stay in the “fat burning zone” during lower to moderate activity. Based on this, different fitness publications have stated that when performing cardiovascular exercise, one must maintain a range of 60%-80% of one’s maximum heart rate, thus assuring “fat utilization.” That means that in order to burn fat all I have to do is wake up in the morning, go about my day, and if I feel like it, spend 20-30 minutes doing a light, cardio session a couple times a week. If that were true, why is the obese epidemic higher than ever in this country? Guess what? Drum roll….It doesn’t work! Exercise science has brought out that the higher the intensity of the workout or cardio session, the more the body has to expend energy post-workout to recover the body’s tissues, water levels, energy stores, etc. We must really look at the overall effect of how the body responds to what type of exercise being performed, not just when performing the exercise session. A cardio session might burn 500 calories, but I would rather burn 3-4 x that when I am done exercising through an intense, interval session.

The fat burning zone has been debunked of course because in order to make the body a long term, fat burning machine, one must increase resting metabolism by increasing lean muscle and progressively challenge the body’s nervous, muscular, and cardiovascular systems, which will lead to more hormone shifts, aiding in overall fat loss. If you want to burn the most fat in the least amount of time, skip the recumbent bike and start looking for exercises and interval formats that will keep the body burning calories for hours on end.

3. I can spot reduce my body

Unfortunately, many women have been led to believe that if there is an area on the body that needs improvement, all that must be done is to work that specific area. I am still trying to figure out what one woman asked me to do when I started training her, “Can you get rid of my knee fat?” If I went into most gyms across the country, it seems that they offer specialized, shining, magic machines that all I have to do is sit down, move this handle back and forth a few times or push on this small platform for a few minutes and, bingo, firmer triceps and a more shapely rear end! Crunches, bicep curls, tricep extensions, and thigh Ab/Adductors tend to be the most popular. However, in order to see change over a period of time in a specific muscle, the body must learn to use itself in a coordinated fashion by engaging multiple muscles at once. Why? Because hormone response to exercise is one of the biggest components to fat loss and increasing lean tissue; hormones are utilized when many muscles are used at the same time.

Fat loss and tissue building occurs from a global response (full body) to exercise and not an isolated (single joint) one. When the body performs multi-joint exercises, research shows that hormone shifts occur, thus leading to physical changes in the body. For instance, if I want to make my triceps stronger, I need to perform pushups, presses (horizontal and vertical), dips, and the like that force those smaller muscles, the triceps, to help their bigger counterpart, the pectoral. Similarly, if I want to improve the appearance of my legs, squats, deadlifts, and power exercises such as a hang clean, can do wonders for the lower body and aids in an increased calorie burn.

Train the body, the whole body, and your problem areas will be glad you did!

Next month, look for more debunking and expelling of the common misnomer!

Edit by Courtney VandeStreek

After spending the past few weeks breaking down drills and tests that the NFL combine demands out of athletes, guys still must face the fact that their bodies are up on display for the world to see. Not only are these athletes going to be asked a plethora of questions about everything they’ve been through and everything they know, but their physicality will be heavily scrunitzed. Scouts will debate if a certain guy is big enough or lean enough or if he “looks the part.”

Body Composition
Part of the eye test is if you look the part in your underwear. It may sound funny, but combine prospects will be put in front of hundreds of people in nothing but their underwear, and scouts are looking to see how much they “look the part.” This really has to do with a healthy body composition. Body composition can refer to height, weight, circumference measurements and body fat percentage. Body fat percentage refers to the amount of lean muscle against the amount of body fat. This is calculated in percentages of total weight and how many pounds of lean body mass (muscle, bones, tissue, etc) and how many pounds of body fat a guy has on him. Healthy ranges will depend on the position. As a running back, receiver, or defensive back fat should be much lower than a lineman, but regardless the body fat percentage number is an important one. All positions should focus on increasing their lean body mass and reducing body fat percentage throughout training. Scouts may want “bigger” guys for positions, such as offensive and defensive linemen, linebackers, and tight ends, but they don’t want guys with a relatively high body fat percentage. Increasing lean mass through strength workouts is important, as is burning calories through conditioning. Some positions and guys may require more or less conditioning than others. However, it really depends on the individual.

Eat Smarter
Regardless, nutrition plays a very important role in body composition and most importantly, body fat percentage. Minimizing “unhealthy” foods, such as fast food and junk food, eating balanced meals (meals containing carbs, proteins and good fats) all throughout the day, drinking plenty of water, and taking proper sports nutritional supplements can all help reduce body fat percentage and make you look more like a NFL football player, one that is ready to enter the NFL and perform well. Not only will eating smarter help reduce body fat percentages, but it will also help give more energy on a daily basis. Most importantly, workouts can yield greater results from increased energy and focus.

Be Confident
While looking the part physically is very important, guys must realize the enormity of performing at the NFL combine, and be prepared to have every little thing you do analyzed over and over. Being confident and understanding of this event will go a long way to assure scouts that you are ready to handle not only the NFL combine, but performing and succeeding in the NFL. This isn’t college anymore; guys are not big fish in a small pond. Everyone at the combine is a really big and talented fish, and you need to stand out to succeed. That being said, you have every right to be there as they do. Now, go out dominate at the NFL combine and dominate in your NFL career!!

Edited by Courtney VandeStreek

Everyone has heard “You need to drink more water” before, but does anyone really take that seriously? Aside from oxygen, water is the most important variable for sustaining human life. Our bodies are made up of 60% water and to think that a loss of only 9-12% of that water could be fatal! Water also serves as the medium for all good things that happen in the body (fat burning/muscle building). What is interesting is the sensation of being thirsty is our body telling us that we need water but by the time you’re actually thirsty you’re already dehydrated by as much as 2%! So only drinking when you’re thirsty is going to be keeping you in debt all day long and hindering your metabolism. Force yourself to drink water all day.

Water can be very satisfying, but it can also get really old, especially after your 19th filling of your 20 oz water bottle, so I like to add a little flavoring. There are many low and no calorie water flavorings you can buy from your local grocery store that can really change your entire perspective of your new habit of forcing yourself to drink when you’re not thirsty. In fact there was a study that showed people are more likely to drink water that is flavored with cherry, raspberry or citrus. The temperature of the water is also important, as studies show people are more likely to consume water that is cold. So cold flavored water can definitely help improve your water intake and also provide a little variety to your consumption.

Although you could buy dozens of $2 water bottles a day, I would suggest buying a sturdy, refillable water bottle that you know exactly how many ounces it holds. The bottle is also much more cost effective and better for the environment. This can be important to keep track of how many ounces you consume in a day by keeping count of how many times you fill it up. Keep track of your total water consumption and try to match your best day of drinking every day. Turn it into a game for yourself.

Although it sounds easy to drink more water all day, it can get to be a chore. Let’s face it; you’re going to be using the bathroom a lot more often. Although this can be bothersome, look at it in a positive, you get to leave your desk chair for a moment and break the monotony (and burn more calories). If you really want to get crazy, try different variations of getting yourself to the bathroom, lunges and broad jumps are pretty effective ways of travel and burn a ton more calories than walking (if your work place allows these sorts of things, mine does).
The bottom line is drinking more water more frequently. Flavor it, add ice, shake it, stir it, it doesn’t matter. Just drink as much as you can each day and you will notice a difference.

Edited by Courtney VandeStreek

While most of the focus during the combine may be on bench reps, forty yard dash and 5-10-5 times, or vertical jump, athletes must prepare to show their skills during several position specific drills. Quarterbacks must demonstrate their ability to show their 3, 5, and 7 drops and then display their arm strength and accuracy. Running Backs must show their ability to change direction, cut and accelerate. Receivers must show speed and precise route running ability. O linemen must show lateral quickness, proper footwork during pass protection and short distance acceleration, while D linemen must show starting explosiveness and speed, and hand quickness. Linebackers and D Backs must be able to change direction quickly, turn and run with speed, and display good instincts.

Positions?

Since there are so many skills and abilities to work on from a training standpoint, where do we begin? Obviously, it starts with indentifying the position or positions the athlete may be asked to perform. For instance, nowadays in the NFL, there are many defensive linebackers or linemen that are considered “hybrid” guys. This means that they could either play as a linebacker or play on the line. They must be able to display both position specific skill sets, so we must train them to excel at both positions. This could be similar for some running backs that may also play receiver, or tight ends that may also play receiver. Regardless, first identifying which positions the athlete may play will let us program which position specific drills he must train to perform come combine time.

Training Considerations

First of all, overall athleticism is of upmost importance. Elite level athletes, such as NFL combine guys, usually have a tremendous amount of general athleticism. Honing in on that and perfecting basic athletic skills should make up a good portion of training. More importantly, there are certain movement skills that guys who play certain positions should work on during combine prep training.

Quarterbacks
Position specific drills for QBs center around throwing the ball with strength and accuracy, but also their ability to quickly and powerfully drop back to throw is scrutinized. This involves training their ability to quickly crossover, while gaining distance, and then transition to a push off during their throw. Training a QB’s crossover is much different than training a 5-10-5 or 3 Cone Drill crossover. The QB crossover is in a more upright position, and their focus is always down the field while they crossover. While they may be only crossing over and dropping back three to seven steps, they must do so explosively. Scouts want to see QBs get out from under center, get depth, and set up to throw, and they want to see them do so quickly.

Running Backs
Cutting and change of direction training should be a big part of any running backs combine prep program. Their position is all about moving in many random directions instinctively. Their training should begin with very technical cutting techniques. Not only side to side, but moving laterally and then quickly accelerating. This can simulate finding the hole in the line to run through. While we should focus on a portion of controlled cutting, most running backs will need to cut and change direction randomly. This involves training the running back in more of a random or instinctual environment. This may be done by simply adding an object to react to when making a cut, or cutting away from where a defender might end up. Combine drills for running backs involve a good amount of cutting on the fly or cutting instinctually.

Wide Receivers
Receivers will mainly be judged on their ability to run precise routes during their combine position specific drills. Training should focus on making sharp cuts and change of direction cutting while running at full speed. In addition, training should include their ability to re-accelerate after making the cut. Good body control is very important for running backs and receivers alike. Scouts really look for play makers as well. Similar to how we train running backs to cut instinticively, receivers must possess some of the same instincts. Also, receivers must be able to catch the ball, every time. A popular drill for receivers during the combine is the gauntlet, where they catch ball after ball while running across the field. Hand eye coordination while running full speed should definitely be addressed for receivers.

O-Line
Hip mobility is big for O-linemen. Most of them are big dudes, and their ability to get low is vital. This can be hard for most guys, so training should involve corrective and mobility work for the hips. In addition, their training should focus on their ability to cover distance laterally, and to get depth while maintaining their O-line base position (kick stance). O-linemen are usually only required to cover a 5 yard radius around them, but their ability to do so quickly and remain in a low position in required. In addition, these guys should train to accelerate quickly out of their stance. It may only be 5 yards, but it’s important that they cover those 5 yards quickly, especially considering the large body mass they are usually dealing with.

D-Line
Many D-Linemen are as big as O-Linemen, and they must also be able to drop their hips and get lower than the man across from them. In addition, most D-Linemen are required to explode straight ahead quickly, while staying low. Scouts have these guys do a drill where they get off the line, stay low, and perform a sharp, rounded turn around a dummy and then quickly Accel to the QB. Training should once again focus on quickly covering short distances, but also to be able to slightly change direction without losing speed and power. Hand quickness and power is also another consideration for O and D-Linemen alike.

Linebackers
Linebackers and hybrid guys must be able to do a little bit of everything. They must be able to accelerate quickly, cut quickly and instinctively, and also be able to turn and open up the hips and accelerate in the opposite direction. Yes, they are asked to do a lot on the field. Hip mobility is very, very important, especially when asked to turn and run in the opposite direction. A good drill for these guys that addresses all of the above mentioned skills is what we call the box drill. Four cones are to be placed anywhere from 5 to 10 yards (or more) apart, and the athletes is to stand in the middle. Keeping his eyes on the coach, he is to run to whichever cone the coach points to. This is all done randomly, and the coach can increase the speed of each point, as the athlete progresses. I absolutely love this drill, and I really love adding acceleration, a turn and run, or some other type of movement at the end of each rep. This can simulate the player running to make a tackle, running to get to the ball, etc. Combine drills for these guys are very similar to this box drill

Defensive Backs
Overall speed is often thought of as a must-have for DBs. While this is very true, they must have the ability to accelerate, plant their foot in the ground and turn and run quickly. They must try to get back to full speed quickly, while maintaining good body control and ball instincts. The entire DB combine position specific drills address their ability to go from a backpedal to an acceleration to a backpedal and/or turn and run. Once again, hip mobility is very important, as is their “turn and run” technique. Keeping the planted foot underneath the hip, while opening up the hips and running the desired direction is essential, especially when trying to run directly behind them. This is called a 180 degree cut, and is probably the toughest cut to pull off. Training someone to do this cut, while running full speed ahead, is a great way to prepare a DB for the position drills during the NFL combine.

Overall, there are many considerations when training NFL combine guys to excel at position specific drills. Above all else, breaking down the drill into several necessary movements, training each movement and then putting the pieces together can dramatically help the athletes kill it during the position portion of the combine!

Edited by Courtney VandeStreek

When we use the phrase “core training,” we need to first know what core training is. I would define “core” as anything that innervates, or stimulates to action of, the spine. Core training would not only comprise of working the abdominal muscles, but also the shoulders and hip musculature, i.e. the whole body. The muscles of the midsection work hand and hand with the surrounding muscles to produce proper joint movement, stability, and synchronized movement. Core training should mimic these functions. One is only as strong as his or her weakest link and we must learn to strengthen the entire musculature, not just a section of muscles. No one wakes up and says, “I am just going use my abs today,” or “How about I isolate my arms and chest to work for the day.” It sounds ridiculous, but this is often times our approach to exercise. We usually see an area that needs “improvement,” and so we seek to change that specific area. Any change in the body however is a systemic, or global response to exercise and not an isolated one. Performing five hundred crunches would make me sore, just like beating my head on a wall five hundred times would have the same effect, but it will do nothing for my physique. Hormone shifts and increasing resting metabolism are some of the biggest contributors to overall change in body composition and the slimming of the midsection (see my blog entitled, “The War on Fat Loss”). But what can we do practically to stop wasting time and start slimming down our waist?

The number one job of the muscles surrounding the midsection is to stabilize (not allow for movement of) the spine. In his article, A Joint by Joint Approach, Michael Boyle explains that the body’s joints are stacked with alternating needs for mobility and stability. For example, the shoulder joint is made to be mobile, the cervical (upper back) spine is made to be stable, the thoracic (mid back) spine is made to be mobile, the lumbar (low back) spine is made to be stable, and so on and so forth as you work down the body. That means to train the lumbar spine effectively, one needs to teach the surrounding musculature to hold the lower spine in place while exercising, moving, sitting, etc. The midsection is made up of multiple layers of abdominals that play a far more important role than just the “seen six-pack” and must all be activated, or used, in order to function correctly. However, with the current “spot reduction” approach to training, we are hitting only a small fraction of the abs and teaching the lumbar spine to be mobile through crunches and sit ups (repeated flexion), contradicting that joint’s primary job. The Occupational Safety and Health Administration (OSHA) has determined that it takes 733lbs. of force to cause a herniated disc in the lumbar spine. Current research studies have shown that performing sit-ups and/or crunches exceed that of 785lbs. of force on the lumbar spine when these exercises are performed. So not only do sit-ups and crunches have little effect on burning belly fat, they could also be a potential cause for injury.

First, to start training the abdominals well, begin with multi-joint exercises (using more than one joint in a particular movement) such as those of a deadlift, squat, push, pull up, and the like. At the onset, these exercises don’t look like “ ab workouts, ” but remember, activation of the abdominals plays its most important role when being forced to stabilize the spine. These exercises do just that. Completing these lifts not only revs up metabolism, but if done properly, they teach the lumbar spine to stabilize while other muscles are moving about a joint. Second, when looking for more “core exercises,” select front and side pillars, deadbugs, and band, anti-rotation lifts that force the midsection to keep the spine from moving. The ab muscles are made up of largely endurance based fiber types, so increasing the time under tension or repetitions is the best approach to progress as the body adapts. Also, one could progress the stimulus by adding increased stability demands with a TRX or a swiss ball when performing push up holds and rollouts.

So, now we know a few ways to attack “ ab workouts, ” but how do we get them to actually stand out? Fat loss is the key. Most hold excess adipose tissue in the belly (guys) and thigh (girls) areas, which are always the last to go when consistently training. Not only are multi-joint exercises a must when trying to trim down, but also, high intensity interval training is key! Intervals, performed with body weight exercises, running, biking, rowing, etc. at very high paces with intermittent periods of rest have been shown to increase metabolism up to forty-eight hours post workout! Along with circuit training (exercises performed back to back with little rest), completing intervals three or more times a week can blast fat stores and seriously trim the midsection. Pick a mode that is known well and then try going as fast as possible for 30 seconds with anywhere from 30-90 seconds of rest. Repeat anywhere from 4 to 10 times. Intervals aren’t fun, but effective. They are a must in any fat burning, ab workout, sculpting program.

Lastly, and probably most important, is effective nutrition. We can teach the midsection to be stable, but if we don’t cut the foods that make us hold fat, we will never see the results we desire. So here are a few quick tips to start modifying caloric intake:
1. Try and eat less than 500 calories per meal, which will help curb insulin secretion (a hormone that signals the body to store fat). One might have to eat 5-7x a day to get the proper calories needed, which is okay. Frequency of eating is far better than quantity.
2. Eat more fat and protein and less carbohydrates, staying especially away from sugar, refined grains, and processed foods. The fewer ingredients the better!
3. Always pair protein with a carbohydrate to help slow the absorption of that carb (sugar). Pairing protein with a carb can aid in the feeling of being fuller longer.
4. Always drink plenty of water! Sometimes the need for water can be mistaken for food. Stay hydrated!
5. Don’t drink calories, especially alcohol. Liquid sugar is absorbed the fastest in the bloodstream, causing blood sugar spikes, and insulin secretion.
6. Eat more mono and polyunsaturated fat. Fat doesn’t make one fat. The more one incorporates healthy fats into eating habits, the more the body can learn to prefer it for fuel, which leads to fat loss.

Bottom line, if a six-pack is desired, hit the working out hard with a selection of multi-joint movements, stability, core-based exercises, high intensity intervals, and proper nutrition. You will be glad you did!

The term “Functional Training” gets tossed around so often and so loosely that, at this point, I’m not even sure what it means. It’s the hottest buzzword for commercial gym goers, athletes, and their parents alike. So what is it? My goal in this blog is to evaluate the idea of functional training and what it means for both sports performance and general fitness. To start, let’s take a look at the definition of the word functional. Dictionary.com gives us the following definitions:

1. of or pertaining to a function or functions: functional difficulties in the administration.
2. capable of operating or functioning: When will the ventilating system be functional again?
3. having or serving a utilitarian purpose; capable of serving the purpose for which it was designed: functional architecture; a chair that is functional as well as decorative.

Take a look at the third definition where it says, “capable of serving the purpose for which it was designed.” If I were paying for training, I’d definitely want the program to accomplish the goal it was designed for. Shouldn’t this be common sense? In an ideal world, wouldn’t everyone be performing “functional” training? I wouldn’t want to pay money and waste time training if the program doesn’t help me accomplish its intended purpose. Yet people will continue to ask me, “Do you like to do functional training for your athletes?” I should reply, “No I prefer to waste their time and money by making them do things that won’t make them better on the athletic field,” but it’s not their fault for being confused by the fitness industry so I maintain my patience.

To delve further into the subject and investigate exactly what functional training is supposed to mean, I did some online research. It didn’t take long to discover these three things about functional training.

1. The training program should be specific to what you are training for.
2. Natural movements and exercises are preferred over machines’ aid because they are believed to have a more direct carryover to sport and life.
3. There is no standard definition for functional training.

These are problematic ideas. First, why would we ever NOT train specifically for the task intended? This concept seems too obvious to have maintained functional training’s popularity. Second, the idea of moving and lifting free weights being superior to using machines for most purposes is 100% correct. Good coaches have known this fact since resistance-training machines were first invented. Olympic weightlifters are at the top of the most explosive athlete chain and the sport is over a century old. We use our intelligence to build fancy machines and yet we keep coming back to some of the same things that have always worked.

When I worked as a personal trainer at a commercial gym, functional training was one of the most popular phrases for other trainers to throw at clients. Apparently, functional training consisted of standing on an upside down bosu ball on one foot while touching your finger to your nose with one hand and drawing your ABC’s backward with the other. That exercise might only be functional for a sobriety test. If a sobriety test is what you’re training for then by all means continue your balancing act. Barbell squatting, however, was not considered functional for a general fitness person. Maybe this sounds familiar to you. Let’s think about this. On the athletic field and in real life, it is the person that moves, not the surface (unless of course you find yourself in a very unlikely situation). So, is training on a bosu ball really that much more functional than training correct movements and balance on the ground? Now, take a look at the barbell squat. When properly training the squat not only will muscles grow, but other important tissues such as tendons, ligaments, and even skeletal structure will strengthen. Appropriate loading of the spine will build up bone density in the vertebrae that can lead to a healthier back and posture. These qualities are functional for athletes who want to reduce risk of injury and gain strength and power, as well as for the general population who wants to reduce the risk of osteoporosis and move better. Clearly those trainers had a skewed perception of what functional is.

I’m not trying to knock on Bosu by any means. I just want everyone to think a little bit more critically about training. Now that we are armed with an understanding of what functional training should really mean, how does it affect you as someone seeking training? My first advice is to not let some trainer sell you on the fact that they do “functional training.” Don’t be fooled by fancy fitness terms; ask them to explain their philosophy in detail. If you don’t understand their explanation either have them lay it out in simpler terms or move on. If a coach knows what he or she is doing, they should be able to back it up. If, for example, a parent asked me why I don’t have their child stand on a bosu ball for balance, I might explain to them how their child has a poor ability to decelerate into an athletic base on the field, so we need to work on their ability to move and stabilize in an athletic base in order to most effectively solve the problem.

Don’t allow a fitness car salesman to trick you with fancy buzzwords. In fact, my advice is to scrap the phrase functional training from your memory completely so we can bring back fitness programs that make sense and get results.

Edited by: Courtney VandeStreek

Everyone’s favorite: The 225 Bench Press Test

Let’s face it, just about all football players love to Bench Press and love to discuss their Bench Press numbers. They talk about either their 1 rep max, how many times they can put up ‘two plates’ or 225. Scouts place a relatively high importance on this test because it gives them an accurate measure of strength and endurance. “At the Combine, they correlate the strength from the endurance,” says Andy Barnett, who trains players prior to the Combine at Athletes’ Performance in Gulf Breeze, Florida. “So if you do more reps, your one-rep max [the most weight you can lift once] is stronger. It takes less time than trying to find someone’s one-rep max.” Being one of the most popular and widely performed lifts, there are several considerations athletes must take into account when training to improve their 225 Bench test.

When Pressing, don’t JUST Bench Press

While progressively benching in the weeks leading up to the test are very important, training for success at this test should be an integrated approach. Other forms of Upper Presses can dramatically help Bench success. For instance, stability pressing with a one-armed Bench Press, or working on a Physioball can help the athletes overall pressing stability and make the actual Bench Press motion seem simple for the body to perform. Push-up type exercises can help the athlete effectively lower and stabilize weight to properly press with strength and power. Pressing with an incline or overhead motion can also help strengthen overall pressing strength.
Work with different loads

Once again, one might think since the test is 225, as many reps as you can, one should train with 225 during every training session. Muscle endurance is obviously going to be important when trying to get extra reps, but overall strength and maximum strength can help get a few extra reps, not to mention make 225 feel lighter than it may have used to. It goes without saying that when we increase weight, we will decrease reps. This is fine, as long as we do it in a progressive manner (dropping reps and adding weight every session or every week). Amidst working with different loads, we should still have the athlete rep out with 225 once a week or so, so that they are working at the actual test weight.

Don’t forget your Upper Pulls and Lower Lifts

Working on our Upper Pulls not only helps us maintain good posture, but helps keep the upper body “balanced,” and helps reduce the risk of injury. “Balance” in the body refers to the same muscle length for opposing muscle groups or sections of the body. When pressing, the pulling muscles are the antagonists (they work against the pressing muscles). Proper range of motion when pressing is important for strength and power production, and we get this through “balance.” To get this balance, we need to strengthen our pulling muscles and elongate, or stretch, our pressing muscles. Balance is also important for reducing the risk of injuries. Nothing will shut down your benching plans faster than a shoulder or elbow injury. Balance can also refer to the upper and lower halves. If we neglect our lower half, we limit our overall strength. The bench press may seem like an upper only lift, but the push we can get from our legs into the ground and the strength of our Glutes and core musculature can dramatically help our rep test. Treat your body as a whole unit while benching. The lower half, torso, and upper half all are designed to work together.
Work on your grip

Believe it or not, improving your grip strength can directly help your bench test. It’s pretty simple, the harder you squeeze the bar when you bench press, the more muscles you can recruit, which results in a stronger bench press performance. Grip strength training can include simple grip exercises or forearm strengthening. It’s a little thing to focus on and can pay dividends.
As with the previous blog, training for these tests should all be an integrated approach. There never is one simple strategy to decreasing time, improving height and distance, or bench press reps. WORK SMARTER, AND THEN WORK HARDER!!!!

Click to watch SSP on Channel 6 News

“Movement” is a common word used at SSP. Once we have perfected “movement” patterns we begin to address the issue of strength and power. If an athlete wants to reach optimal levels of strength and power it is critical to first develop these perfect movement patterns.

Each athlete then receives a performance report that contains their scores, camp averages and camp best for their respected graduation year.

Recently featured in Inside Lacrosse, Jake Reed’s Nike Blue Chip Camp is nationally regarded as the premier and most sought after recruiting camp in the country for high school lacrosse players. Founded by Jamie Munro, 3d Lacrosse has exploded onto the national scene with training, select club teams, and events.

People look to strength and conditioning coaches for different goals and reasons; from muscle development, to weight loss, to improving athleticism, and the list goes on. Many coaches have great academic backgrounds with various certifications and accreditations to supply them with the know-how to help each athlete achieve their goals. More than just the know how is important to attain that success. There are many ways to accomplish these goals, not only through the types of training you implement, but also how you motivate, inspire, and essentially influence the person you are coaching. It is the strength coach’s influence that I feel is paramount to being successful in this field.

The words and actions of a strength coach resonate much further than an immediate training session. Words can have a ripple effect that could potentially make or break a athlete. What makes many strength coaches effective is the fact that they have been there before as successful, driven athletes and know what it takes to achieve their goals. Many of those successful people had coaches who helped them learn what it takes, and while most athletes don’t yet know the demands that are required, they want to and are willing to do what it takes. They are willing to pay for it with blood, sweat, and tears. Can you teach that kind of attitude and confidence? Sometimes you are born with it and other times it’s created and molded. As a strength coach working with an athlete, we educate, train and have the opportunity to implant that unconditional drive to make the athlete reach his or her goal. We might not be able to control everything, but it is our job to empower in any way possible. The words we speak can build or cut, empower or debilitate, teach or impair.

There should be tact to everything you say to someone, beginning with the act of listening. Too often I hear a coach impatiently tear someone down without instruction. Many times we see an unsatisfactory action or “I can’t” speak in an athlete, followed by a harsh phrase of disapproval from a coach with no time or patience to encourage. There is a time for negative reinforcement but this tactic should be used with good purpose and reason. A renowned author and teacher in leadership strategies by the name of David Benzel said in his book Growing Champions for Life, “A child is more likely to remember their coach as the most influential role model growing up even more than their parents.” What do you communicate as a mentor? People want to know what you know. If all they hear is dissatisfaction and negative reinforcement, what do they learn?

Everyone I asked had someone in high school they looked up to and wanted to be like. I had two role models growing up, until one ignored me and stopped encouraging me. He is a constant reminder of negative feelings of not being good enough. The other remains engrained in my memory as an influential catalyst to my growth as a successful person and athlete. The point is I remember both. How do you want to be remembered?

There is a reason athletes come to you. We as coaches can have a “right-now” impact or a life-long impact. If we expect from our athletes, dedication, time, sweat, blood, positive thoughts and a can do attitude, why would we not mirror that in our words and actions? Listen and think before you speak and you will be remembered for more than just someone who gives the workout. Too many times a coach’s ego gets in the way of being human and exhibiting selfless service. If a coach can better understand the tact of communication and its dynamic role in the development of an athlete we would leave an imprint on someone that lasts a lifetime.

Edited by Courtney VandeStreek