Bulldog Strong

"To be better today than I was yesterday"

Archive for the month “May, 2011”

Overhead ISO DB Lunge

One of my favorites = OH ISO DB Lunge

Why is this an awesome exercise?

1) It is a single leg/uni lateral movement
2) It requires shoulder,trunk, and rotary stability
3) All you need is a single DB
4) Just think of the variations you could make to it.. reverse lunge, walking, alternating, etc.
5) With just one exercise you can work numerous muscles and stabilizers at once!

Here it is! Sorry about the terrible video picture clarity…

Yes, that’s me in the video.


Clean Tech from Mike Boyle


We will use cleans in various ways through out the year. The variation will change depending on the person, the time of season, or purpose. Some variations include; clean pulls, hang cleans, snatch pull, and snatch. Below is a techniques video that gives some good pointers! Let me know if you have questions!

If we can master the start position and the end position, everything else falls into place!

Train Hard, Train Smart, Train with me!

– Coach Nielsen

The Best 5 Supplements…

Over the past few weeks I have had many ask me about supplements. Now, before I let you know what I take. I want to make sure that you understand my point of view. I think supplements are just that, SUPPLEMENTS. They are intended to supplement your already great diet. If you eat poorly, it really doesn’t matter what supplements you take. If you want to know what a good diet consists of just reply to this post below!

The next thing I beg you to do is STOP throwing your money away on crazy supplements that promise you fast results! Just eat great, workout hard, be consistent, and maybe open a savings account and save your money instead!

With that said, here is my list of must have supplements!

1) Protein
There are many types of protein and all serve a purpose! There is no need to be so complicated with protein, though. Buy basic Whey Protein and make sure you take some right after you workout each day. Also it is great to take before you go to bed (Casein Protein would be better to take at this time tho) , or have a protein shake as a snake during the day! At any rate, it is a must have!

2) Recovery/Electrolyte Drink
Can’t go wrong here either. I think we all know the benefits of Gatorade and Power-Ade drinks! But hey those are pretty expensive if you have a couple a day. So, save some money and buy the powder form you will get more servings for your money.

3) Fish Oil
Just think about how much of a beating your joints take when you are working out hard day in and day out! So take care of your joints and help your heart out at the same time! Just like your car needs oil to run, your body and joints would benefit from fish oil and help to have smooth joint movement

4) Creatine Mono hydrate
Yes, Creatine makes my list! This is simple, it is tough to go wrong with what kind you take or when you take it! Taking it before you workout will give you a little energy and taking it after will ensure that your body starts the recovery process. Basic Ceatine helps muscles recover faster. With intense workouts everyday, the faster you can recover the better.

5) Pre workout Drink
This one you can take it or leave it! The two pre workout drinks I take, are Jack3d and ACG3.
Big Picture: It has caffeine and basic B12 vitamins and gets you energized and focused to workout! Don’t you think that will help your workout session?

*** Honorable Mention: (Almost made my list)
*Vitamin D – Strong Bones = Strong Body
*Multi-Vitamin – I take my Flintstones! Do you?

That it is it! What is your list?

Also, watch this Prank!

Oh yes, I am moving in two weeks… packing and moving heavy things is not as fun as lifting and moving heavy weight in the weight room. Just so you know.

Train Hard, Train Smart, Train with me!

– Coach Nielsen

Yoga Plex


Check out this video of the Yoga-Plex. This will be part of our warm up routine! Coach Tumminello is a world famous strength coach at Performance U! Trust me, he knows what he is talking about!

I like to lift heavy weight as much as anyone! But I also know that being flexible and mobile are very important to staying injury free and increasing athleticism! So give it a try, practice it before I get to town and camp starts!

Catch ya later!

– Coach Nielsen

Trap Bar Deadlift

Bulldogs! I saw that there was a trap bar in your weight room! That got me pretty excited. I hope you guys have been dead lifting and more importantly I hope you have been dead lifting with great technique.

Check out world famous Strength Coach Eric Cressey performing trap bar dead lift. Great form!

Various dead lifts will be a staple and a huge part of your strength program!

Also this dog is pretty cool too!

Have a good day!

“Deserve to Win”

-Coach Nielsen

What is a Performance Camp ?

Let me describe to you what will be going on this summer at the school and at the Bulldog Performance Camp.

Each workout session will be packed full of exciting, competitive, and challenging strength movements and drill work! There are many parts that make up a workout session. Sections that will be covered each day include;

dynamic mobility and movement prep warm up
core stability/med ball explosion training
speed/acceleration drills
technique and form running
plyometric/proper landing/change of direction technique
metabolic conditioning circuits
PNF stretching and recovery concepts

My goal for Bulldog student/athletes is not only to increase strength, but also to improve in such areas as;

motor control
injury prevention
muscular imbalances
posture control
proper rehab protocols

Ultimately, I want all Bulldogs to enjoy working hard, improving as athletes, building confidence, and learning how to live a lifestyle that promotes being strong, fit, and healthy!

We become better athletes by becoming stronger and more explosive, learning how to move properly, learning how to control our bodies better, and by increasing range of motion and flexibility!

Don’t worry guys!, we are going to learn how to lift heavy objects too 🙂

Hope this gives you an idea of what will be happening!

Remember, I’m here to help! If you have a question about anything, just ask!

Post questions to this site!
Send email to tjnielsen3@gmail.com
Call me or send text to 402-209-4263

Attached below is the camp flyer and a letter each camper should have received!

2011 BULLDOGS Performance Camp Flyer

Performance Camp Preparation Letter

Anderson Half Squat

Great movement to increase triple extension, overall explosion and really helps improve dead lift numbers.
Major coaching points would be mostly on the set up!
Have knees and heals directly under bar.
You want to be just about 90 degrees, could be a bit higher.
Like always… flat back, tuck the chin for a neutral spine.
Drive off the heals of feet and finish by bringing hips and glutes through.
Hamstrings and Glutes are major muscle groups worked.
The sets and reps will depends on program

What do you think?

Bulldog Strength!

– Coach Nielsen

Performance Camp T-shirts!

Hey Everyone,

Post your ideas here and let me know what type of shirts you would like. They will be $15.00. If you have an idea on a design or a quote we could put on the back of them just write it in below. Should we get last names on the back ?

“Deserve to Win”

Coach Nielsen

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