The Power of Hindsight

John poured hours into this article to bring more information to the Synergy Athletics’ readers.  Take the time to read the whole article, reflect, and get your mind right!  As always, comments welcome!

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“Hindsight is 20-20.” This is a common adage that we have all heard at one point or another during our lifetime. I assume that we all believe that it is true, but have we really thought how we can use this reality to our advantage as athletes, trainers, and coaches? I’ll never forget the many pieces of advice that my mentors have given me over the years and how much I wish I would’ve used their experiences to help myself along the way, especially when I was in high school and college. I’ll never forget my high school basketball coach telling me not to get too involved with a serious girlfriend while in high school because he said I would change a lot throughout the years and it would make college much more difficult because of the distance. Of course, as a “know-it-all, things will be different for me” eighteen year old, I didn’t listen even though my coach had been speaking from experience.

Instead, I kept the serious relationship and took on the challenges of managing a long distance arrangement while trying to maintain a high average at a prestigious academic school and playing Division 1 athletics. The result? A painful break-up shortly after college and a lot of lost time that I’ll never get back; time spent at home during many weekends to see her when I could have been having fun with my teammates, becoming a better football player, and or getting more involved on campus. I’m not saying that just because it happens to one person, that it’ll absolutely happen the same way again to the next. I’m merely asserting that there are odds in play in certain situations and most likely, an outcome can be predicted with a high percentage of certainty.

John Revisting the Colgate Weightroom

Will you at least consider the “most likely” outcome and make decisions accordingly? I’m not going to tell you that you should or shouldn’t, but at least hear me out and maybe there is something in here that can help you make the most out of your experience.

FINISH JOHN’S FULL ARTICLE HERE! 

- Joe Hashey, CSCS -

Which Kelly Pavlik Training is Better?

Take a look at the two training videos below.  Both are compilations of  the successful boxer Kelly Pavlick training at different times in his career.  Keep in mind HIS goals and goals for fighters in general

This time, I will you guys get first crack at the videos BEFORE I post my thoughts.  Choose which one you think is better, and post your additional thoughts in the comment section!

Kelly Pavlick #1 – 2007

VERSUS

Kelly Pavlick #2 – 2008

THOUGHTS IN THE COMMENT SECTION! I had a poll here, but I don’t like how it looks. Please just post your winner in the comments!

Updated – My Thoughts- Over the last few months, I have been posting professional athletes training and having people vote in the “Who Trains The Best Series.” In my research, the answer that question is usually – not the pros.  And honestly, that’s ok.  They have a natural talent and have excelled due to genetics combined with studying their sport skills.  The second workout reminds me of the Andre Smith workout before the combine I posted two weeks ago.  “Arms day” with 100 reps of dips, curls, wrist curls, etc. 

He went to the combine and tanked.  Does that mean he won’t be good in the pros?  Perhaps not.  The old saying applies that there is people that will excel DESPITE their training, not because of it.  Kelly Pavlik has some amazing boxing skills, not very good workouts, but great skills.  However, most of us aren’t in that boat, and we need training to excel. 

I’d obviously go with video #1.

- Joe Hashey, CSCS -

Vince Carter on Nutrition

The music in the background is a little distracting, but Vince brings up some good points.

First, I like to have my athletes eat before competition.  I usually use the rough time frame of 30-45 min before, and it needs to be a meal that doesn’t give them any stomach issues.  Now isn’t the time to experiment with some new hot three bean and cheese burrito!

Pregame if not time for an at home version of Man vs Food.  (And yes I do watch that show on the travel channel, along with Dhani Tackles the Globe!)

Also, he makes a valid point about diets.  It is important to give guidelines to young athletes.  If you bog them down with specifics, then it rarely gets done.  It isn’t the end of the world if a kid eats fast food once a week, however, if he/she is plowing through it every lunch, it becomes an issue.  It is important to keep things in moderation.

Vince Carter on Nutrition

Have to fuel the machine!

- Joe Hashey, CSCS -

The Great Debates VII – Rise of the Machines!

I haven’t posted a Great Debate in over a month.  I think this one will get things back on track.  Free weights vs Machines. 

I received an email from a prominent coaching website suggesting that athletes need to spend more time on machines.  I think it is time to talk this one out. 

Free Weight Advantages.

• Requires stabilizers and recruits surrounding muscles to a greater degree.
• Much more practical.  If you own a garage gym, are you going to put a machine in there that you can do one exercise, or a power rack you can do thousands of exercises on?
• Free weights tend to be cheaper and take up less space, again, more practical.
• Athletes are required to move in multiple planes, stabilize their weight, exert force in varying directions and much more.  Free weights are more similar to these movements.

Free Weight Disadvantages.

• Tougher to learn for young athletes.
• Isolating muscles is more difficult
• Form is always an issue.  Freeweights can be swung around for momentum, sometimes “cheating” the movement

Machine Advantages.

• Generally easier to learn.
• Can isolate muscle groups simplier.
• Easy to change weight levels by pulling a pin. 

Machine Disadvantages.

• Most are made for the average sized person.  So if you are tall or short, often the movement pattern will be incorrect and uncomfortable. While some companies are trying to address this, it is still a problem.
• Most of the time the weight is on a track, which makes it difficult to recruit the stabilizing musculature.
• Limited use.  Most machines have one purpose, ie a curl machine.  This is not always practical.

My Opinion: I tried to be fair above with the advantages and disadvantages, but I don’t like machines in general.  At 6′5 and growing up in a time when they were expirmenting with air pressure machines and all this odd stuff, it left a bad taste in my mouth.  Athletes NEED to train compound movements that require stabilization for health and optimal strength gains.  I don’t find machines very useful, since we rarely have to isolate a small muscle group – not worth the time in many instances. 

I will add one caveat.  Machines are helpful in a rehabilitation setting (or working with serious imbalances) where muscles need to be isolated or certain areas need to be trained around.  However, since this isn’t my main goal, I prefer free weights. 

Photo Via Bull Strength

Check out previous great training debates – Great Training Debates.

POST YOUR THOUGHTS IN THE COMMENTS! Choose one, or add more advantages and disadvantages to either.

I also added this “twitter” button below to help spread the word.  Please tweet it!

Live Training Session!

Diesel Crew’s Jim Smith will be broadcasting his workout via Ustream.  I will be up with him training as well.  Should be an interesting training session!  My first full training session since coming down with pneumonia almost 5 weeks ago(cleared to lift finally)!  I’m pumped, and really enjoy training with those guys. 

IF YOU MISSED IT, HERE IS THE LINK TO CHECK THE RECORDING – UPPER BODY BENCH SESSION

Training Day With The Diesel Crew (clips from a past lift)

- Joe Hashey, CSCS -