Quote of the Day 2/17/09

“Leadership is the art of getting someone else to do something you want done because he wants to do it.”

-Dwight D. Eisenhower

Coaching Cue for the Jerk

I was competing this weekend at the Atlantic States Open Weightlifting Championships.  I was warming up for the Clean & Jerk portion of the competition.  I was feeling a little bit sluggish on my Jerk.  I was very fortunate to have a bright young up and coming strength coach helping me out with my warm up.  He said something to me that was so simple yet something that is so easy to forget.

Jerking is relatively easy lift to do.  You dip to get the bar moving drive up then get under it.  But, it is easy to lose sight of proper technique and just begin to muscle the weight.  That is what I was doing in my warm ups.  I went into this meet feeling strong and I let that feeling get in the way of proper technique.

So, what was this simple cue this young strength coach gave me.  It was to “get tall”.  That was it! I was focusing so much on dropping under and pushing up that I failed to “Get Tall” or fully extend after my dip to get the bar moving into the Jerk.  So, why do I think this is such a great cue.  Simple, I am 6’4” tall and a former Basketball player.  Olympic Lifting does not come natural for me.  But, what does come natural to me is getting tall.  Those few simple words saved what would have been a long warm up and an atrocious three lifts.  By getting tall the bar was popping up off my shoulders and the weight began to feel light.

So, next time you are doing some Jerks or coaching the Jerk remember to “Get Tall” after the dip and when you are driving up to get under the bar.

Daily Quote 2/16/08

“A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.”

-Harry S. Truman

Quote of the Day 2/14/09

“Words without actions are the assassins of idealism.”

-Herbert Hoover

Daily Quote 2/13/09 & 2/12/09

“All Growth Depends upon activity.  There is no development physically or intellectually without effort, and effort means work.”

-Calvin Coolidge

 

“Believe you can and you’re halfway there.”

-Theodore Roosevelt

Quote of the Day 2/11/09

“In the time of darkest defeat, Victory may be nearest.”

-William McKinley

Quote of the Day 2/10/09

“The bud of victory is always in the truth.”

-Benjamin Harrison

When Parenting and Sports Goes Wrong

Originally posted 1/30/08 on my other blog www.strengthcoachblog.blogspot.com

My wife called me this morning to tell me about a story she watched on "Good Morning American". This story was about a father who gave his son a cocktail of performance enhancing drugs as early as the age of 13 to aid in his son's persuit of being a champion speed skater.

As a new parent myself I can't wait for my daughter to participate in sports. Both my wife and myself both grew up on participating in Athletics and being a part of a team. We both agree that the experiences we had while playing sports growing up help shape us into who we are. We can't wait for our daughter to have those same experiences.

Now, I have to be honest when I say that I can't wait to share with my daughter everything I have learned about performance enhancement. We all think our children have the potential to get college scholarships, be a champion, make it to the pros, etc. But, there are healthy and non healthy ways to go about it.

Here at Ullucci Sports Medicine I work with many youth athletes and some of them want to be here and some are here because of pressure from Mom and Dad. But, What I notice is that most of these athletes are over training and most of them don't have the time to be a kid. Now, I fully understand that to excel at a sport it takes hours of dedication and practice. But, kids these days are participating in the same sport year round. There is no diversity and no "off season". When people think about rest they think of a negative impact on training. But, it should be though of as a positive impact. If you coach or if you are a parent think about how much time you put into focusing on rest. Not much time. Coaches you probably think 4 and 5 times as much on what to do in practice than what you instruct the kids to do when they are not practicing or on a off day. Think about it do you focus on rest and what to do on a day off at all?

Rest or Off season should be viewed as a period of Active Rest. Even on days off active rest should be emphisised. Time off or an offseason athletes need to be active. They should go for a easy jog or play a different sport. For example if you are a soccer player. Instead of spending your off day working on foot skills or going for a distance run to stay in shape. Play some basketball or go for a swim. This will work other muscles and help you from falling into a rut of over training.

Now, what does this have to do with the dad who gave his child performance enhancing drugs. Simple, RECOVERY!!!! Young athletes don't take the time to recover. They just go and go and go. We have to remember they are YOUNG ATHLETES not professionals. They are going to school, doing homework, doing stuff around the house, and some may even hold a part time job. Add thoses stresses with the practice and training time. When do they sleep and when do they recover. Burnout hits many athletes when they reach high school and this can have a negative impact on their whole life not just there life as an athlete. These athletes will look to rebel. They will lose intrest in not just their sports but in school, socializing and etc. They become withdrawwn and can show signs of depression. Think about what got you involved in sports as a kid. It was fun, it was to be part of a team, and it was how you built confidence in yourself. As a parent or coach you may not outwardly pressure your kids to win or get a scholarship or be the best. But, kids are not dumb they have instincts that you and I have lost. They read people extremely well. So they will sense the need to win they will sense the need to be the best. A quote by Paul Brown the former coach of the Cleveland Browns was this:

"You can learn a line from winning and a book from losing."

As a coach and a parent it is your responsibility to teach kids the life lessons from athletic because they won't understand some of their feelings. Be a guide to them. Don't push your feelings or your needs on them. Help them understand that losing is a disapointment. Teach them that winning is great success and that it shows that good things come from hard work. Help them learn that sometimes you can work hard and prepare well but sometimes you just fall short and that is ok as long as you gave your very best. These are just some of the lessons to be learned from athletics. Athletics are supposed to build character not destroy it.
I think about this family and how this father has destroyed this family and this young athlete's future in his sport. It is just a terrible sign of were we are heading as a society. To learn more about this story this is the link: http://abcnews.go.com/TheLaw/ESPNSports/story?id=4211036&page=1

Daily Quote 2/9/09

“If the power to do hard work is not a skill, it's the best possible substitute for it.”  -James Garfield

“In every battle there comes a time when both sides consider themselves beaten, then he who continues the attack wins.”  -Ulysses S. Grant

Quote of the Day 2/7/09

“Don’t worry when you are not recognized, but strive to be worthy of recognition.” –Abraham Lincoln

Thanks Kevin

Not too long ago I came across an article published on SB Coaches College called Battling Anatomy: Implications for Effective Squatting.  This article discussed two major problems you sometimes see in squatting past parallel and in squatting in general.  they are:

1. Knees collapsing in

2. Hips tucking under

I instruct many people on squatting and I agree this is one of the two major technical flaws that I will have to address when trying to get my clients and the athletes I work with squatting effectively.  I am a big proponent of past parallel squatting. I think it is a must for athletes and anyone else who is not limited by restrictions of Range of Motion.  So, with the clients and athletes I work with it rules out only my hip replacement clients who are restricted to not performing more than 90 degrees of hip flexion. But, they do touch and go squats and the creates they squat to are set right at 90 degrees of hip flexion.  Now, In his article Kevin Neeld, CSCS brought up a few items I had questions on.  So I decided to shoot him off an email.  He responded in depth on his blog at www.kevinneeld.com in this post: http://www.kevinneeld.com/?p=593

I have to admit that Kevin opened my eyes on several new things that did not know about CAM impingement and hip mobility.  Currently I am screening my athletes and clients who are demonstrating hip tucking with the Quadruped rocking mobility exercise Kevin described in his response.  I have found all of my clients so far have improved their mobility using this exercise.  But, in the future I am sure I will work with someone who will not improve and this small step will save me time as I will now know that their depth most like won’t come and I will save them no doubt injury.

Kevin is clearly demonstrating that he is an expert on hip mobility and strengthening.  I highly recommend checking out his blog and his other articles on SB Coaches College.

Thanks again Kevin for answering my questions.

Quote of the Day

“Any man worth his salt will stick up for what he believes right, but it takes a slightly better man to acknowledge instantly and without reservation that he is in error.”

-Andrew Jackson

Quote of the Day 2/5/09

"If your actions inspire others to dream more, learn more, do more and become more, you are a leader." -John Quincy Adams

Quote of the Day 2/4/09

“Philosophy is common sense with big words.”

-James Madison

Quote of the Day 2/3/09

“Bodily decay is gloomy in prospect, but of all human contemplations the most abhorrent is body without mind.”

-Thomas Jefferson

Smart Training Results in Optimizing Natural Gains

I work mostly with high school and middle school aged athletes. At Ullucci Sports Medicine & Physical Therapy we have adapted what I call the S.T.R.O.N.G. principle.  What this acronym stands for is Smart Training Results in Optimal Natural Gains.  What I try to do as the first strength and conditioning coach these young athletes have come in contact with and with many possibly will ever come in contact with is to try to empower them with knowledge in the basic principles of training.  I have found that by educating them on and not dictating to them my training methods these young athletes are able to make correct choices outside the weight room which have more of an impact on their gains from the weight room than any program design I could ever create.  As their strength coach my influence only goes so far, and for my program design to work I need them to make smart choices outside the weight room. I can get them to do anything in the weight room. But, can I get them to get enough sleep, eat right, avoid the temptation of drugs and alcohol.  I find that the approach of making the athlete not just a better athlete but a smarter athlete has helped my young trainees to make good choices out of the weight room which has helped them to achieve optimal gains from their training.

I have realized just how much as a coach I am able to influence young athletes in the ability to make good choices.  There is so much information on Performance Enhancing Drugs and Supplements available on the internet that many athletes will choose to look to a web page for advice before discussing this information with their coaches.  I don’t beat around the bush with my athletes if they ask me what the benefits of Steroids are I tell them I don’t lie because they will find out by searching online anyway.  But, after I answer their question I bring up the moral and the ethical decisions they may not have thought about. Think about it as a Coach how many times have you been asked about Steroids and Supplements.  Now, think about how many times you have been asked questions on sleep requirements, nutritional requirements, is outside stress in my life affecting my training, and etc.  I bet the Steroids and Supplement questions by far come more often than the other questions.  So perhaps if when you lay out your training program design take a few minutes to explain why you are doing the exercises, why the set and rep structure is set up that way, explain the premise of the rest intervals, and etc.  You will find that the Athlete or trainee will appreciate your effort and will begin to ask more questions on the theory and practice of the science behind Performance Enhancement via training and will not ask nearly the questions Performance Enhancement via drugs and supplements.

Daily Quote 2/2/09

“If we do not lay out ourselves in the service of mankind whom should we serve?” –John Adams

Daily Quote 2/1/09

“Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company.”

-George Washington

Daily Quote 1/31/09

“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.”

-Booker T. Washington

Thoughts On the Romanian Deadlift

I am currently rereading “Practical programming” by Mark Rippetoe. In the book he discusses what are some good exercise and some bad exercises for sports performance.  He describes a good exercise for sports performance as an exercise that coordinates as many muscles and as many joints as possible.  A bad exercise is one that separates muscle groups or body segments.  So, I began to think about how I utilize the Romanian Deadlift (RDL) for sports performance.  My old thinking was that it was great for posterior chain development, hip flexion mobility, and spinal Stability.  I have always viewed the RDL as an assistance exercise but always thought it was important for posterior chain development.  But, I have a new view of the RDL.  It is an isolation exercise. It isolates the Glutes and Hamstrings but only one joint should be moving, the hip.  So is this exercise the best option while designing a program for sports performance?  It gets me thinking that just maybe the RDL does not have a place in sports performance training. If you have designed a program well you will be squatting, pulling from the floor and if you are doing enough sets at each exercise is this not enough posterior chain work to maintain and build strength in it?  So perhaps the RDL is better left for programs that will require more posterior chain work or programming for sports that require powerful hip extension (i.e. Rowing, Olympic style weightlifting, throwers). I have seen many programs and designed programs myself where I perform RDL’s just simply to make sure that The hamstrings are worked. But, rethinking this mind set, many strength coaches fall right into an isolationist mindset when programming the RDL in to their exercise selection.

Now don’t put my on the hater list of the RDL. I have much love for the RDL. But, perhaps this is an opportunity to utilize this fantastic lift for athletes lacking hamstring strength/flexibility, poor disassociation of their lumbar spine from thier hips, or athletes with poor spinal stabilization.  I have found that these groups of athletes struggle to learn and effectively perform the RDL. Perhaps the RDL could be used as a screening exercise to determine who needed to utilize this lift for functional reason rather than strengthening.  I have found in my experiences that the individuals who can perform the RDL well do not have trouble maintaining proper form on the squat, deadlift, bent over barbell row, clean and snatch.  By no way is the RDL a determining factor on ability to perform these lifts.  I have just found that people who can RDL tend not to struggle on those lifts.  But, people who do struggle with the RDL do tend to have technical issues on the RDL.  I utilize Gray Cook’s functional movement screen here at Ullucci Sports medicine. But, I also do check to see people ability to perform the RDL.

Just some food for thought. I would love to get feedback on peoples thoughts on the RDL or other exercises and how they utilize them.  Feel free to post a comment after this post or email me direct at jason.price@athletesequation.com

Daily Quote 1/30/08

“Success in almost any field depends more on energy and drive than it does on intelligence.”  -Sloan Wilson

Daily Quote 1/29/09

“Most People give up just when they’re about to achieve success.  They quit on the one yard line.  They give up at the last minute of the game one foot from a winning touchdown.”

-Ross Perot

Daily Quote 1/28/09 & Bonus Success Quotes

“Success is that old ABS – ability, breaks, and courage.” -Charles Luckman

“The Man who has done his level best… is a success, even though the world may write him down a failure.” – B.C. Forbes

“Success has a simple formula: do your best, and people may like it.” –Sam Ewing

“I’ve Failed over and over and over again in my life and that is why I succeed.”  -Michael Jordan

“The ladder of success is best climbed by stepping on the rungs of opportunity.” –Ayn Rand

“Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.” –Dale Carnegie

Quote of the Day 1/27/09

“Always bear in mind that your own resolution to succeed is more important than any other.”

 

-Abraham Lincoln

Free HGH & Testosterone!!

Ok, here it is you want to get FREE Human Growth Hormone and Testosterone! That right FREE HGH and FREE Testosterone, all you have to do is perform exercises that require large muscles and many joints.  It is that simple.  So here are my Top 5 Free Hormone releasing exercises:

1. Any type of Squat. Sorry this does not include smith machine or partial squats.  I mean below parallel squats. You can do back squat, front squat, split squat, overhead squat, etc. Just squat and squat right!!

2. Deadlift. Pull something heavy from the floor to release you hormones!

3. Overhead Press. Done correctly in the standing position and pushing something heavy over your head not only will you get a heavy duty serving of humble pie but you will also get a great torso and upper body workout while getting your hormones raging.

4. Bench Press. Only because you can lift heavy weights when supported by the bench and heavy weights help with the hormonal response.

5. Bent over Row.  Now many may be thinking “what?” but hear me out. Done correctly you utilize the entire posterior chain. You work the hammies, the glutes, the erector spinea, the lats, the posterior shoulder, and the biceps. Guess what that is Large muscle mass and the wrists, elbows,shoulders, spine, and hips are all involved. So guess what it involves multi joints.  I bet you never thought of the Bent Over row while you are balancing out your pushing and pulling as a hormone time bomb waiting to go off.

Ok, so now comes the BIG disclaimer.  Now that you are ready to go and do your exercises and get your free HGH and Testosterone there is a catch. You have to get heavy and have short rest intervals of no more than 60secs.  Overall volume should be moderate to high.  Now, before you get heavy your technique must be solid.  So, go find a barbell and buy a copy of Starting Strength by Mark Rippetoe and work your way to Free HGH and Testosterone!! And, remember there is no such thing as a free lunch, everything has a catch.

Free HGH & Testosterone!!

Ok, here it is you want to get FREE Human Growth Hormone and Testosterone! That is right FREE HGH and FREE Testosterone, all you have to do is perform exercises that require large muscles and many joints.  It is that simple.  So here are my Top 5 Free Hormonal releasing exercises:

1. Any type of Squat. Sorry this does not include smith machine or partial squats.  I mean below parallel squats. You can do back squat, front squat, split squat, overhead squat, etc. Just squat and squat right!!

2. Deadlift. Pull something heavy from the floor to release you hormones!

3. Overhead Press. Done correctly in the standing position and pushing something heavy over your head not only will you get a heavy duty serving of humble pie but you will also get a great torso and upper body workout while getting your hormones raging.

4. Bench Press. Only because you can lift heavy weights when supported by the bench and heavy weights help with the hormonal response.

5. Bent over Row.  Now many may be thinking “what?” but hear me out. Done correctly you utilize the entire posterior chain. You work the hammies, the glutes, the erector spinea, the lats, the posterior shoulder, and the biceps. Guess what that is Large muscle mass and the wrists, elbows,shoulders, spine, and hips are all involved. So guess what it involves multi joints.  I bet you never thought of the Bent Over row while you are balancing out your pushing and pulling as a hormone time bomb waiting to go off.

Ok, so now comes the big disclaimer.  Now that you are ready to go and do your exercises and get your free HGH and Testosterone there is a catch. You have to get heavy and have short rest intervals of no more than 60secs.  Overall volume should be moderate to high.  Now, before you get heavy your technique must be solid.  So go find a barbell buy a copy of Starting Strength by Mark Rippetoe and work your way to Free HGH and Testosterone!! And, remember there is no such thing as a free lunch, everything has a catch.

Daily Quote 1/26/09

“in order to succeed you must fail, so that you know what not to do the next time.” –Anthony J. D’Angelo

More Success Quotes!!

“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

“Success is dependent on Effort” – Sophocles

“Success without honor is an unseasoned dish; it will satisfy your hunger, but it won’t taste good.” –Joe Paterno

“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” –Dale Carnegie

“Success has a simple formula:  do your best, and people may like it.” –Sam Ewing

Tip from the Field

When squatting sometime individuals will have trouble keeping their weight back on their rear foot.  Having the weight shift towards the toes is a technical flaw in the lift that can impact the whole exercise and make it inefficient.  By having the lifter actively try to lift up their big toe in their shoe will aid in keeping their weight distributed on the rear and outside of the foot. 

Starting Strength

This gem of a book by Mark Rippetoe is a bible for those of us who think of barbell training as the foundation of any strength & conditioning program.  I almost think my entire copy has been highlighted, dog eared and stick noted from cover to cover.  The beauty of this book is its simplistic approach to some very technical aspects of strength & conditioning.  From the novice to the most advanced strength & conditioning coach will take something away from this book.  I highly suggest it to anyone serious about training.

Great Video for Pull Ups

http://turbulencetraining.blogspot.com/2009/01/evolution-of-pullups.html

Daily Quote 1/25/09

“I don’t know the key to success, but the key to failure is trying to please everybody.” –Bill Cosby

Quote of the Day 7/28/08

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."



-Lou Holtz

Quote of the Day 7/25/08

"Weakness of attitude becomes weakness of character."



-Albert Einstien

Quote of the Day 7/24/08

"Great things are not something accidental, but must certainly be willed."



-Vincent Van Gogh

Quote of the Day 7/23/08

"Beliefs and convictions provide the boundaries and direction that people want and need in order to perform well."



-Don Shula

Quote of the Day 7/22/08

"If you do not stand for something, you will fall for anything."



-Unknown

Quote of the Day 7/21/08

"The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move."

-John Wooden

Quote of the Day 7/18/08

"Success Demands Singleness of purpose."



-Vince Lombardi

Quote of the Day 7/17/08

"Let him who would move the world first move himself"



-Socrates

Quote of the Day 7/16/08

"Have a vision not clouded by fear."



-Cherokee Proverb

Quote of the Day 7/15/08

"A journey of a thousand miles begins with a single step."



-Confucius

Quote of the Day 7/14/08

"Let him who would move the world first move himself."



-Socrates

Quote of the Day 7/11/08

"There is no excellence without labor. One cannot dream oneself into either usefulness or happiness."





- Liberty Hyde Bailey

Quote of the Day 7/10/08

"One has to devote oneself to a particular pursuit. To be successful at anything, you have to make a total commitment to it."





- Donald Johanson

Quote of the Day 7/9/08

"Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success."



- Dale Carnegie

Quote of the Day 7/8/08

"How do you go from where you are to where you wanna be? And I think you have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it."



- Jim Valvano

Quote of the Day 7/7/08

"There are those who look at things the way they are, and ask why... I dream of things that never were, and ask why not?"



- Robert Kennedy

Quote of the Day 7/4/08

"The doors of wisdom are never shut."



- Benjamin Franklin

Quote of the Day 7/3/08

"The past is a source of knowledge, and the future is a source of hope. Love of the past implies faith in the future."



- Stephen Ambrose

Quote of the Day 7/2/08

"Discipline is based on pride, on meticulous attention to details, and on mutual respect and confidence. Discipline must be a habit so ingrained that it is stronger than the excitement of the goal or the fear of failure."



- Gary Ryan Blair

Quote of the Day 7/1/08

"Leadership is diving for a loose ball, getting the crowd involved, getting other players involved. It's being able to take it as well as dish it out. That's the only way you're going to get respect from the players."



- Larry Bird

Quote of the Day 6/30/08

"Motivation is the art of getting people to do what you want them to do because they want to do it."



- Dwight D. Eisenhower

Quote of the Day 7/28/08

"Great things are not something accidental, but must certainly be willed."



-Vincent Van Gogh

Quote of the Day 6/27/08

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."



- Mario Andretti

Quote of the Day 6/26/08

"Obstacles are things a person sees when he takes his eyes off his goal."



- E. Joseph Cossman

Quote of the Day 6/25/08

"Sports is a metaphor for overcoming obstacles and achieving against great odds. Athletes, in times of difficulty, can be important role models."



- Bill Bradley

5 Things Every High School Athlete Should Know About Resistance Training

Athletes are beginning to discover the benefits of resistance training at earlier and earlier ages. Resistance training is a very important part of the young athletes training for sports because with a decrease in physical education programs in our schools and early specialization of many athletes in one sport at young age. Athletes are already set up for injury because they have muscular imbalances, loss of functional movement, decreased range of motion at several joints and tight muscles at very young ages. Being involved in a proper resistance training program will help many of these issues and help to prevent many of the injuries that are epidemic among high school and middle school athletes. A “proper” and let me stress “PROPER” resistance training program for a middle school and high school athlete will be designed to improve or prevent the potential for injury because of lack of functional movement, muscular imbalances, decreased flexibility and mobility.

So, I have come up with my list of the 5 things every high school athletes should know about resistance training.

Check out my article on The Athletes Equation Website

Quote of the Day 6/24/08

"Sports is like rock 'n' roll. Both are dominant cultural forces, both speak an international language, and both are all about emotions."



- Phil Knight

Quote of the Day 6/23/08

"Excellence is the gradual result of always striving to do better."



- Pat Riley

Quote of the Day 6/20/08

"Infinite striving to be the best is man's duty; it is its own reward. Everything else is in God's hands."



- Mohandas Gandhi

Quote of the Day 6/19/08

"What it lies in our power to do, it lies in our power not to do."



- Aristotle

Quote of the Day 6/18/08

"The greatest achievement was at first and for a time a dream. The oak sleeps in the acorn, the bird waits in the egg, and in the highest vision of the soul a waking angel stirs. Dreams are the seedlings of realities."



- James Allen

Kinetic Chain

I am reading "Starting Strength: Basic Barbell Training" by Mark Rippetoe & Lon Kilgore. Not only is this book very worth picking up it is very enlightening on many different topics. One thing that is emphasized in this book is the importance of the Kinetic Chain.

The Kinetic Chain is a fancy way of saying the foot bone is connected to the shin bone the shin bone is connected to the thigh bone and so on. Basically how it works is that the body is interconnected by soft tissue and connective tissue. These bones, muscles, ligaments, tendons and connective tissue is what allows our body to be strong, dynamic and highly mobile.

In the Book "Starting Strength: Basic Barbell training" the authors have one of the best explanations for how strength training with free weights trains the Kinetic Chain. In the chapter going over the deadlift the authors explain the lift simply and very concise with this explanation of how the body moves to perform the lift:

"The quadriceps straighten the knees, and if the back angle stays constant, the bar comes vertically up the shins. But, it is the hip extensors - glutes and hamstrings - acting as stabilizers during the initial phase of the pull, that maintain the back angle by exerting tension on the pelvis from the posterior, at their insertion points on the ischium and ilium. if the spinal erectors keep the back flat, the hip extensors "anchor" the back angle by pulling down on the distal pelvis. The pelvis and the spine are locked in line by the erectors, so the hamstrings actually keep the chest up and the back angle constant. This enables the scapulas to stay over the bar, allowing the quad work of straightening the knee to lift the bar off the ground."

That is a GREAT example of how the kinetic chain works. So if you think machines are better to train with than barbells and free weights. I challenge you to comment on this post and give me an explanation on how Machines & Nautilus can provide such a benefit to the Kinetic Chain.

Rules for Using Lifting Straps

It is common to see lifting straps being used in the weight room. But, these useful training tools are often used at inappropriate times or abused all together. Lifting straps are used to help increase grip on a bar. Well, lets look at this statement a little closer. "lifting straps are used to help increase grip on a bar." Well, if grip strength is a limiting factor for an exercise then it should be trained and one way to train it is to lift weights that stress grip strength. Take the Deadlift exercise. This exercise requires optimal grip strength. If you are training the Deadlift for competition you are not going to be allowed to use straps in competition so why use them during training. If you are trianing with the deadlift for sports then one of the benefits of the lift is the improvement of grip strength. With the deadlift the only time grip strength will become an issue is if one of two things happens. One, the load being lifted is unable to be lifted because the back is not strong enough to lift it. If this is the case then YOU SHOULD NOT BE LIFTING IT. Second, your grip strength is not strong enough to handle the weight. If this is the case straps are indicated. So, with the deadlift example here are the rules for useing lifting straps.

1. DO NOT use straps for any warm up sets.

2. DO NOT use straps if you are trying to improve your grip because your hands are sweaty. If this is the case DO USE chaulk. If your gym does not allow the use of chaulk then you should find a gym that does.

3. DO use straps when you are training heavy lifts that are near max effort.

Using straps comes down to common sense most of the time. Look at your goal of training, look at the weight you are lifting, and know if using straps is needed. If you have to question useing straps or not to then your desicion is made don't use straps.

Quote of the Day 6/17/08

"You have to dream dreams to live dreams."

- Eric Lindros

Quote of the Day 6/16/08

"What you are will show in what you do."

- Thomas A. Edison

Thoughts on Mental Toughness

Watching the final round of the US Open today I began to think if it is possible to train Mental Toughness. Watching Tiger Woods battle with a bad leg and the other golfers battle knowing Tiger is lurking.

To find the essence of what mental toughness is you must watch the drama of the final round of a Major Golf Championship and there has been anyone as mentally tough as Tiger Woods. Watching him line up his put on 18 today to force an 18 hole playoff tomorrow, you knew he knew he was going to sink it.

Is it possible to train mental toughness. I think it is and I think it is easier than you think. The first place an athlete should look to train for mental toughness is in the weight room. Putting yourself in position to do things you may think you are not capable of is one way to develop mental toughness. In the weight room athlete do this day in day out. But, do they think about the time they were max testing or going for a triple at 95% 1RM when in their sport they need to be mentally tough?

I think that in the weight room every once and a while an exercise needs to be placed into the program to train mental toughness. If athletes develop the resolve in the weight room to "Belly up and get it done" they will be able to bear down when it gets tough.

Mental toughness is an intangible in sports but one every athlete can achieve at a high level. Being strong from the weight room does not have to be limited to just the muscles.

Quote of the Day 6/13/08

"Life is a gamble. You can get hurt, but people die in plane crashes, lose their arms and legs in car accidents; people die every day. Same with fighters: some die, some get hurt, some go on. You just don't let yourself believe it will happen to you."

- Muhammad Ali

Quote of the Day 6/12/08

"What we live by we die by."

- Robert Frost

Quote of the Day 6/11/08

"While living I want to live well."

- Geronimo

Quote of the Day 6/10/08

"The man who makes everything that leads to happiness depends upon himself, and not upon other men, has adopted the very best plan for living happily. This is the man of moderation, the man of manly character and of wisdom."

- Plato

Quote of the Day 6/9/08

"Persistence is to the character of man as carbon is to steel."

- Napoleon Hill

Quote of the Day 5/6/08

"Paralyze resistance with persistence."

- Woody Hayes

Quote of the Day 6/5/08

"It's a piece of cake until you get to the top."

- Richard M. Nixon

Quote of the Day 6/4/08

"You only get better by playing."

- Buddy Rich

Quote of the Day 6/3/08

"The most successful men in the end are those whose success is the result of steady accretion. It is the man who carefully advances step by step, with his mind becoming wider and wider - and progressively better able to grasp any theme or situation."

- Alexander Graham Bell

Quote of the Day 6/2/08

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."

- Buddha

Quote of the Day 5/30/08

"Success is where preparation and opportunity meet."

- Bobby Unser

Quote of the Day 5/29/08

"And die of nothing but a rage to live."

-Alexander Pope

Quote of the Day 5/28/08

"The mind is its own place and in itself, can make a Heaven of Hell, a Hell of Heaven."

- John Milton

Quote of the Day 5/27/08

"Keep in mind that neither success nor failure is ever final."

- Roger Babson

Quote of the Day 5/26/08

"In order to succeed, your desire for success should be greater than your fear of failure."

- Bill Cosby

Quote of the Day 5/23/08

“I never could have achieved the success that I have without setting physical activity and health goals.”

-Bonnie Blair

-Olympic Gold Medalist

Quote of the Day 5/22/08

“In theory there is no difference between theory and practice. In practice there is.”

-Yogi Berra

-Hall of Fame Baseball Player

Quote of the Day 5/21/08

“Always keep learning. It keeps you young.”

-Patty Berg

-A founding member of the Ladies Professional Golf Assoc.

Quote of the Day 5/20/08

“I love the winning, I can take the losing, but most of all I Love to play.”

-Boris Becker

-Champion Tennis Player

Quote of the Day 5/19/08

“Success is a journey not a destination. The doing is usually more important than the outcome. Not everyone can be Number 1.”

-Authur Ashe

-Champion Tennis Player

Quote of the Day 5/16/08

"Durability is part of what makes a great athlete."

-Bill Russell
-Basketball Hall of Famer

Quote of the Day 5/15/08

"Always keep an open mind and a compassionate heart."

-Phil Jackson
-Former NBA Great Player & Current Coaching Legend

Quote of the Day 5/14/08

"If You're feeling pressure, then you shouldn't be here."

-Eric Davis
-Former Baseball Great

Quote of the Day 5/13/08

"I want to be a good person and live my life the right way, keeping in mind that there might be a little kid who's watching what I do."

-Rebecca Lobo
-Women's Basketball Star

Quote of the Day 5/12/08

"What keeps me going is goals."

-Muhamad Ali
-Champion Boxer

Quote of the Day 5/9/08

"You Know, heroes are ordinary people that have achieved extraordinary things in life.'

-Dave Winfield
-Baseball Hall of Famer

Quote of the Day 5/8/08

"Success Seems to be largely a matter of hanging on after others have let go."

-William feather

-Author

Quote of the Day 5/7/08

“I don't think about goals and records. Competition is what keeps me playing.”

-Lou Brock

-Baseball Hall of Famer

Quote of the Day 5/6/08

“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.”

- Eleanor Roosevelt

- Former First Lady of the United States

Quote of the Day 5/5/08

“Toughness is in the soul and spirit, not in muscles.”

- Alex Karras

- College Football Hall of Fame & former NFL Great player

- Former Professional Wrestler & Actor

Quote of the Day 5/2/08

“My God given talent is my ability to stick with training longer than anybody else.”

- Herschel Walker

- College Football Hall of Fame player and former NFL Great

Quote of the Day 5/1/08

“Try not to become a man of success, but rather try to become a man of value. “

-Albert Einstein

-Theoretical Physicist