The Next Level...with Coach C

Vintage Podcast 2007: Mr. Ken Hauck

Mr. Hauck

Mike Ensminger

...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:

• Bench Press: 225x10
• Low Row: 225x10
• Bench Press  240x10
• Low Row  225x 8
• Bench Press 275x2
• Dumbell Bent-Over Rows  70x15
• Biceps: York Bar/30lbs each side for 3 sets
• Triceps: Skull Crushers 65lbs/ 15 reps
• Triceps: Manual resistance tricep routine
• Kong Bar Forearm Twister
• Leg Extensions  180lbs/20 reps
• Iso- Kneeling Leg Curls  50lbs/ 15 reps
• Trap Bar Deadlifts

The Infamous "Sergio" Leg Routine

 

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:

THE ARMS RACE...... Part One

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 PREACHER CURLS.  You should have a weight that 15 reps is barely possible....16 would be impossible.

Next, grab a dumbell and perform a set of TRICEP KICKBACKS, making sure that you are doing strict reps. Then, take the angled bar over to a flat bench and do a set of SKULL CRUSHERS....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 ALTERNATING DUMBELL CURLS. Next up, is a set of CONCENTRATION CURLS on the flat bench. 3 sets of eight. Finish off with a set of STANDING BARBELL CURLS....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.

Strength Training....... July 4th Style

I'm Coach C and I approve of this workout!

.......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.

Strength Training for the Lats

• In today's video, we'll observe Chris Ensminger, a 6'10 inch professional(Germany-Euro-League) basketball player. Chris prepped at Oak Hills High School (Cincinnati, Ohio) and starred at Valparaiso University. In an off-season training session at The Workout@ Covington, Chris went through a total body workout that included a bench press routine and lat development. The video shows Chris performing a set of Hammer Iso-Pulldowns in a set to momentary muscular fatigue. He's known in Europe as "Der Rebound Koenig"..... you have to get a lot of rebounds to get that title! Working the Lats will help.

Ensminger video ......click here