Bulldog Strong

"To be better today than I was yesterday"

Archive for the month “June, 2011”

Performance Camp Update – 6/29/11

Just to keep you informed:

Today was the 2nd day of the Bulldog Performance Camp. The turnout has been great and the kids are taking in a lot of info!

I trained 43 Bulldogs by 9:00 AM this morning! (Before most teenagers get out of bed in the summer)

I expect that number to be around 50 on Friday!

Keep up the good work everyone!

Check out my man Nick Tumminello! He loves the TRX and Kettlebells! I am hoping to get a TRX soon for the Bulldog facility!

Train hard, Train smart, Train with me!

Coach Nielsen

Weekly Randomness

Here are a few things to take a look at this week!

1) Great article from Patrick Ward who always puts out very educational information. We all know it is important to train hard, but don’t over look the benefits of recovery and resting the body!
http://optimumsportsperformance.com/blog/?p=1976

2) If you are a fan of single leg work or don’t know what single leg exercises are, you better read this article by Eric Cressey
http://ericcressey.com/an-intelligent-answer-to-a-dumb-question

3) Tony Gentilcore is funny and always has workout information that can help everyone. This article talks about laying off movements that hurt! Too many work through the pain, instead of adapting. “If it hurts – stop doing it”
http://www.tonygentilcore.com/blog/

Strength Performance Network

Just thought I would let you in on one of my favorite places to watch strength and workout videos! A lot of great college strength coaches and athletes are on here! Good resource!

http://www.strengthperformance.com

Post a comment if you find something you like!

Train Hard, Train Smart, Train with me!

“Deserve to Win”

-Coach Nielsen

Low Back Pain?

A few years ago I was having a lot of pain in my lower back. At the time, I thought I slept wrong at night or my lower back was weak. While reading, researching, and finishing up my exercise science degree, I learned this was not the case at all! Today, it’s nice to say that I have no back pain.

Low back pain is very common in our society and there are many reasons for this. One of the reasons is the time we spend sitting during the day. When we sit for many hours our hips are in flexion. This causes our hip flexors to be very tight! Also, most daily movements use the anterior (front of body) muscles. This becomes an issue because the gluteus maximus and hamstrings muscles are a large part of the posterior chain (back of body) and these muscles aren’t used as much as they need to be.

So, why does this cause back pain? One would think the problem area would be the lower back, since that is where the pain is. Actually, more times than not, the issue is the imbalance between muscles. If a person’s hip flexors are tight, this pulls down on the anterior part of the pelvis. In addition, if your gluteus maximus and hamstring muscles are weak, the back part of your pelvis will slide upward. These two factors (tight hip flexors and weak gluteus and hamstrings) cause a anterior tilt in the pelvis. When a person has an anterior pelvic tilt, the lower back (lumbar spine) must compensate and is pulled into a curve shape, known as extension. This pressure on the lumbar spine is what causes the pain in the lower back.

Anterior Pelvic Tilt

With that said, much of lower back pain has little to do with a person’s back. The cause is weak glutes and hamstrings paired with tight and immobile hip flexors. How do you fix it? Pretty simple, just stretch out and lengthen your hip flexors while strengthening your glutes and hamstrings.

Suggested Exercises to readjust anterior pelvic tilt:

Glute Bridges

Hip Flexor Stretch

Romanian Dead lifts

Reverse Lunges

Give these a try! Remember though, this is an uphill battle and might take months to years to adjust the pelvis into the proper position. Good Luck.

Train Hard, Train Smart, Train with Me!

Coach Nielsen

5 Good Push Ups vs. 5 Poor Push Ups

Check this video out! I had to post it because in the same video clip it demonstrates proper push up form and poor push up form.

The athlete in the video is Keifer Burke (DE for Chadron State). Keifer is freakishly strong man. His numbers are impressive; 415 Bench press, 305 Hang Clean, and 525 Squat! I would NOT mess with the guy!

Just like everyone though, Keifer has a few weak parts that we are addressing and fixing this summer. I found out that Keifer’s core stability and lower abdominals are very weak for a kid that size and that strong. If you can bench press 415 you should not struggle with push up form, but he does!

Here is what to watch for:
The first 5 push ups are done with 70 pounds loaded on his back, the last 5 push ups are done with out any weight! The first 5 push ups are very good form, the last 5 are poor.

See what I mean? It is a simple fix though. In the first 5 push ups you can see that his body stays in a flat and horizontal line and doesn’t bend at all. In the last 5 push ups, he arches his lower back and his body bends into hyper extension and doesn’t stay horizontal!

How to fix it:
Two things need to be done, it’s all about tightening up his core to stabilize the plank!
1) Squeeze your abs and keep them tight through the whole movement
2) Tighten your gluteaus maximus!

When these two areas are tight, the body stays in a flat and horizontal plank! This is true in all movements! So whether you are doing a plank, push up, weighted push up, ab roll out, or an inverted row! You need to tell your self to squeeze your abs and your glutes!

Make sense? If you are going to do something, you just as well do it the right way or you’re just wasting your time!

Lesson Learned: QUALITY REPS OVER QUANTITY!

Train hard, Train Smart, Train with me!

– Coach Nielsen

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