Something You NEED To Know About Athletes

I actually got an email last month that went something like this:

“Impressive lifts in your YouTube videos, looks like you dudes are really strong. I like the video where you pull the car, cool stuff. Anyways, I was wondering, how much do you curl?”

I couldn’t believe it! How much do CURL?!?! Listen, I’ve said it a bunch, I’m not a numbers guy, I evaluate on progress, not numbers, but that wasn’t what bothered me. Curling? Who in their right mind would measure that! 

I felt like doing my best Jim Mora impression back when he was asked about playoffs.  “Curls?!?  You want to talk about curls?! You kiddin’ me?  Curls??!?”

Well apparently a bunch of people measure curls! I checked his username on youtube and all he has was curl videos, and a bunch of subscribers that have curl videos.

I didn’t think this was a well kept secret, but here it is: Athletes do not have the time in their training program to be measuring and spending time doing hundreds of curls.  You could removed “curls” and insert almost any other isolation exercise that is not for the purpose of injury prevention or rehabilitation. 

Do we curl?  Sometimes, but rarely is it just a curl.  For an exercise to make its way into my programs, it has to have multiple benefits – or I will find a replacement in a heartbeat. 

Here is a video example of what I am talking about.

Sandbag Curls With Chains

This exercise adds a great grip aspect to a normal curl.  The chain also provides varying resistance and recruits some stabilizers.  Why use the chain?  Well, we didn’t want to keep opening up the bag and adding weight, so the chain was an easy solution. 

In summary – here is something everyone needs to know about training athletes - exercise selection is key to success, and one way to put yourself behind is spending 45 minutes out of an hour workout on isolation lifts.  

The sandbag curl is just one example, and I know many of you readers sent me some great videos.  Be smart, choose wisely, and succeed!  For more of this style of exercise, head over and check out Bull Strength if you haven’t yet!

- Joe Hashey, CSCS -

Save Time and Money – Accelerated Muscular Development

I know many readers of this site have quality training minds, and are always looking for ways to better themselves.  By the emails I receive, I know you guys are hungry for knowledge.  I spend a lot of time posting free information here on the site and answering questions to help feed this great hunger (and it is something I love doing)! 

For that reason, I have to tell you about a product (yes something that is purchase-able, but hear me out).  I’m not going to spew all this marketing lingo and try to convince anybody to buy anything.  I’m just going to give out some facts, and you can make the educated decision for yourselves! 

Check out the information Jim Smith gives out for free about his Accelerated Muscular Development product.

AMD Promo Video

No More Knee Pain, Hit Your Squat Depth, Improve Hip Mobility, Activate Glutes from Jim Smith on Vimeo.

MultiDirectional Pull Aparts

Box Squats Explained

Smitty is first on my list to call when I have a training question, and he knows his stuff.  He has been a perfectionist with this manual, pushing the release date back until it was 100%. 

How many hours do you spend searching the Internet for all your training answers?  If you are like me, it is too many!  Why not invest those hours into your training, your family, or anything else you want to do?  Get this manual, and get to work.  It’s that simple, which makes AMD a great value.

So there it is ladies and gentleman, plain and simple.  I’m not going to waste your time posting some scripted email, just providing you with a great opportunity to sink your teeth into a quality product.  If you want to check out Accelerated Muscular Development, CLICK HERE.  Otherwise, enjoy those videos and stay hungry for training!

- Joe Hashey, CSCS -

PS.  Accelerated Muscular Development also comes with COMBAT CORE free – one of the best manuals I’ve ever read.

P-I-G, Get Creative With Training

My brother Pat and I had our first “Strongman” Saturday since his return from college.  It was a little higher volume of compound exercises than normal, but it was a great session.

• Box Squat on Foam- Worked up to a 2 rep PR

• Tire Flipping – 3 timed sets.  I can admit I lost to Pat on this one.  3 flips of the 450-500 lb tire in 7.71 seconds is tough to beat!  New gym record for him.
• Atlas Stone – 2 timed reps, 4 sets

• Farmers Walks

• Tire Throwing P-I-G

I don’t post many of my workouts up here, but tire throwing P-I-G is a concept we have used that is worth mentioning.  I believe I posted about it allloooong time ago.  We use it as a finisher, and it really works. 

The P-I-G concept is that one person performs a movement, then the other person has to match or get a letter (either P, I, or G).  Once they have all the letters, they lose. 

Pat attempting to clear a branch and give me a “P”

We took a car tire out to the woods behind my house and got after it – rotational throws, underhand throws over branches, discuss tosses at objects, push press over small trees, one leg RDL throws, and much more!  The only other rule we had was if you perform a one leg or one arm movement, you had to do it to both sides to count it. 

Playing games truly makes training seem easier.  Imagine doing all the lane slides, jumping, and running a basketball game requires.  Sounds hard, right?  Well actually go and play basketball and your mind is too busy to worry a lot about the huge amount of activity you are going through. 

ENJOY TRAINING!

- Joe Hashey, CSCS -

Core Training For Athletes

Here are a few photos from the last few weeks at Synergy Athletics.  Notice how most of the exercises recruit muscles from multiple groups.  We don’t have much time for isolation when it comes to training athletes! 

8th Grader Jake H. Performing Renegade Rows (with 100’s!!)

Finishing a Workout With Renegade Rows

Real Core Training – Abdominal Bracing with Shovels

Lift and Brace

First Day With The Atlas Stones

Uphill Power Wheel on Grass

What is the similarity between all these photos?  It is all core training – without crunches (or similar isolation)!  Why?  Crunches and attempting to isolate the abdominals may be ok for bodybuilding, but time is very limited with athletes.  I strongly believe in adhering to training Economy. 

I’ll elaborate.   Think of your exercise selection as cash money.  Would you like to get the most for your money (training core, back, chest, legs) at the same time, or would you like just one thing?  Athletes have practice, school, training, and much more on their plate.  Take a look at the power wheel use.  Pat has to use his chest, shoulders, and legs to propel him up the hill, while maintaining an abdominal bridge. 

 Use your time wisely and effectively!

What are some of your favorite core exercises?

- Joe Hashey, CSCS -

Are You Building Up or Breaking Down?

Coaching and running a training program has been been packed with learning experiences for me.  Unfortunately, I see too many coaches out there that break their kids down mentally and physically for no reason at all.  Here is one of my reflections.

First, I’ll discuss the physcal breakdown.  Coaches and trainers NEED to get the athletes to want to train.  You can tout the benefits, the team aspect, their personal gain, character growth, etc.  However I have seen some coaches drive their athletes into the ground for no real reason.

Mental strength and fortitude is important, but coaches do not go about strengthening their players the right way.  This isn’t the 50’s and you shouldn’t be yelling things like “water makes the body weak” when your athletes need a drink. 

My biggest advice is to train and condition with a purpose.  If someone asks you – why are we doing this – you should be able to answer quickly.  Now, I’m not saying you have to defend or even answer that question, but you should know the answer.

For the mental aspect, I’ll share a story.  I saw a team of eigth graders being run into the ground while being berated by their coach. Phrases such as “You disguist me” “This whole team is soft,” and “You don’t want it enough!”  Want what?  The abuse to stop probably!  Motivate, lead from the front, but seriously understand that the age group you are dealing with.

To make a true difference and positive impact in an athletes life, and hopefully that’s your reason for coaching, then always being willing to learn and adapt.  Be strong when it is time to be strong, and be reasonable when it is time to be reasonable.  There is a difference between positive intensity and fear from your athletes.

When are those times to be strong or reasonable?  Well, that’s what we are all striving to figure out, but make sure your goal is to build these athletes up with strong character and as powerful leaders, not beat them down.  Do I yell occassionaly? Sure, but never out of anger towards athletes, and certainly not often.  Be smart!

Is this how you coach?  **WARNING STRONG LANGUAGE**

 
Seriously?  There are coaches out there that will fight high schools at practice?  Oh, and for the coaches that want to support this kind of activity, the athlete in the movie – Taureen Charles – went to play football at Florida as one of the best athletes in the country.  He was suspended and removed from the team after fighting at a bar and another violence issue on campus. 

Did the coaches cause Taureen’s problems?   Probably not, there is a ton more going on here.   However, they certainly did not do much to foster character development.   I will say, there are a few positives from this clip of Year of The Bull, speaking, attempts to build a team, but the way they went about it was touching on abuse.  I believe most of the coaches are no longer on staff.

Coaching (including training) is not easy!  Are you building up athletes, or breaking them down?

- Joe Hashey, CSCS -