In this digital age, many of us demand instant gratification. We all seem rushed to get all of our stuff done. And, there's drive thru restaurants, banks, car washes, pharmacies, library book and video rental drop-offs. we're all too busy to actually walk in to a place and actually move around. Yet, that's what our bodies were designed to do. Move. When I was a kid, we actually had to get up to change the channel of the television. My kids can't believe that one! So...no wonder there is such a clamor to get in shape. People just aren't doing what they used to. Grade school Physical Education requirements are being reduced. Too many things are automated. It's truly a different world.
...Big Mike, known as undersized at the Center position at 6'6, often was matched up with a much taller opponent. But Mike's desire....and demanding strength training program put him "large and In charge" and he usually found a way to win!
Big Mike was back in the weightroom yesterday. This guy once set screens for Wally Szczerbiak at Miami University in Oxford, Ohio. Now, he's doing it again...only off the court, as he directs the political campaign for Congressman Steve Chabot (R). Mike was fiery leader for the Miami Redhawks as they surged their way to the NCAA's "Sweet 16" in 1999. One word for Mike: INTENSE. His quote for the workout was "Do or Do Not.....There Is No TRY" ........yep...Yoda!
Sunday's Workout was Intense also,
Here are the numbers that were lifted, the exercises performed and the order of exercise:
"To be average is to be the lowest of the good and the best of the bad. Who wants to be average?"....Earle Bruce former Head Coach of The Ohio State Buckeyes
I was a graduate assistant strength coach at The Ohio State University back in the 80's and what an experience that was. Earle Bruce was the head coach of the football team at the time. Needless to say, Coach Bruce was always around the Ernie Biggs "North" Facility (now called the Woody Hayes) encouraging players and coaches. I had Bruce as an instructor of Physical Education 610; The Fundamentals of Football. An awesome class taught by someone who would be really pumped up to teach….even at an 8 o’clock class time. There were a few football players in the class and they would help non players, like myself,with the playbook so as to be prepared for test day.Bruce and his assistant coaches did a marvelous job of teaching the class. Wow, their was Glenn Mason, Dom Capers, Bob McNair, Randy Hart and Bill Myles....to name a few. That was one heck of a staff.
Earle Bruce played for the Buckeyes, became an assistant for the Buckeyes and then went on to head coaching jobs at Massillon High School, the University of Tampa and then Iowa State. Meanwhile, Woody Hayes was back in Columbus. Unfortunately, Hayes stepped out of bounds, so to speak, when he punched a Clemson linebacker, Charlie Bauman, after he had intercepted an errant Art Schlichter pass in the 1979 Gator Bowl. But Hayes' downfall opened the door for the colorful and animated Bruce. Earle continued the Buckeye tradition by bringing in great players to become Buckeyes. Coach Bruce brought some extremely memorable moments to Buckeye football lore.
For the ultimate leg blast, try this lower body routine to shock your muscles into maximal growth. This routine should only be done every two weeks at the most. It's extremely hard and has been known to leave the complete lower body sore to the touch for up to 5 days! It's for experienced trainees only....actually, to do it correctly and get the growth benefits, one really needs to be an experienced trainee. Sometimes, inexperienced lifters will mistakenly hold their breath and actually do what's know as a valsalva maneuver, thus giving themselves a terrible headache that could linger for days.
Anyway, we started using this leg routine with Ohio State football players back in the mid 80's. Jim Lachey, Mike Tomczak, Mike Lanese and Lamar Kuechler are a few names who come to mind. We also used it to train champion Bando kickboxers who trained there in Columbus, Ohio at the time. The results were phenomenal and also instilled incredible mental toughness. A few years later, the 20 rep squat routine was publicized by Randall Strossen in his book: SUPER SQUATS.
We borrowed the order of exercise from a bodybuilder named Sergio Olivia. The intensity approach had an Arthur Jones link, where the trainee moves quickly from exercise to exercise, with little or no rest at all....sometimes referred to as a H.I.T. (High Intensity Training)approach. It's a requirement to have at least one training partner with you for spotting and moral support. The routine goes like this:
If you are trying to gain weight, try to include many of the following foods. And eat often. Of course, even if you are not trying to gain weight, you could still stand to gain..... from a total nutritional standpoint.... by including many of the foods listed into your diet:
Yogurt and Cottage Cheese
Milk and Milkshakes
Breakfast Cereal or Oatmeal with milk and dried fruit
Cheese....slices or cubes
English Muffins, Rolls and Bagels
Cereal Bars, Breakfast Bars and Energy Bars (make sure they don't contain hydrogenated fats)
Many athletes are trying to gain weight in order to help themselves improve at their particular sport..... and this increase in bodyweight is desired to be in the form of increased muscle tissue. For these athletes, it's all about "pumping iron" and hitting the training table. I've discovered that a lot of athletes just don't know what foods are going to help them meet their goals. And that, for one thing, they should consume a high protein and complex carbohydrate snack within 20 minutes of their strength training session. Well, here are some ideas of some good healthy foods for athletes to consume throughout the day..........
Today's post will take an in depth look at an arm routine that's guaranteed to take you to....well, take you the Next Level. For starters, load an angled bar for a set of PREACHERCURLS. You should have a weight that 15 reps is barely possible....16 would be impossible.
Next, grab a dumbell and perform a set of TRICEPKICKBACKS, making sure that you are doing strict reps. Then, take the angled bar over to a flat bench and do a set of SKULLCRUSHERS....forcing the triceps to work even harder by accentuating the eccentric contraction. From here, grab a pair of dumbells and have a seat on an inclined bench where you'll do a set of ALTERNATINGDUMBELLCURLS. Next up, is a set of CONCENTRATION CURLS on the flat bench. 3 sets of eight. Finish off with a set of STANDINGBARBELLCURLS....use a lighter weight here and focus on 2 seconds up.... 4 seconds down.
"FOLLOW THE RULES!!!" .... Mr Hauck, principal
Ken Hauck (pictured above), former Miami Redskin football player and currently a high school principal in the Cincinnati area, demonstrating the proper techniques of the standing bicep curl. ........ those are the only guns allowed in school.
With my years in the fitness industry, I have a chance to see most, if not all, of the innovations in cardio-training equipment. In fact, every year I make the trek from Cincinnati toChicago's Club Industry Exposition for Health and Fitness. It's the trade show of all trade shows for fitness equipment and the latest changes and fads in the fitness industry. You name it..... and it's there.
Anyway, some of the equipment that I feel is best are first, the Woodway line of treadmills. Bar none, the best treadmills that money can buy. They're made to last. ...and last. The running decks are remarkable and their bells and whistles provide the way to the next level.
In the area of elliptical trainers, I like the LifeFitness models. Any of theirs will do, but I have been using the 91Xi model and have really taken a liking to it. They're great if you need a day of low impact or, for that matter, no impact training. especially if your legs are still sore or tight from previous workout sessions. A great way to incorporate cross training into your training sessions,too.
.......Yesterday, I joined in with three of my trainees on one of my strength training workouts for basketball players. Our first (1)exercise was the Nautilus Pullover. The particular machine that we used was an archaic, 1984 model that is of the plateloading style. We used a weight that no more than 15 repetitions could be accomplished. Next (2) we moved on to the Pulldown machine. We used a Nautilus Leverage and cranked out 15 reps with a given weight. Today's workout requires a trainee to work until momentary muscular fatigue. That is, getting as many reps as possible. From there, we went to the Dumbell Rack and (3) performed a good set of Side Lateral Raises. Immediately following that, it was over to the (4)Hammer Iso-Incline for another blast to the deltoid area. With that completed, we did another set of pulldowns. However, this set was done on the (5) Hammer Iso Pulldown machine.....to force both arms to get the job done. Once that was over, we headed to the (6)Hammer Decline press for a set of work to stimulate the musculature of the lower pectoralis region. It also does a "number" on the Triceps.