Bulldog Strong

"To be better today than I was yesterday"

Archive for the month “November, 2011”

Weekly Randomness 11/26 – Stuff you have to read/watch!

Here is what I have came across this past week! Always learning something new!

Ben Bruno – SL Squat Stand

Bret Contreras – Hip Thrusters = Better Athletes

Mike Robertson – 800 lb. Abs!

Nick Tumminello – Set up your weightroom like this!

And…. that’s it!

“Money Lifts”

Each of us have those 10-12 exercises that we just can’t live without. The interesting thing is that it is different from person to person. “Money lifts” are the exercises that you can perform without any worry of pain or discomfort. Plus, you know that you will get a good workout in when you use them. I am going to bet that these lifts are the same lifts that you are good at and perform with great technique. Your strengths and weaknesses will determine your “Money Lifts”. Now, I would suggest that much of your programming and exercise selection should be focused around your weaknesses. But, at the same time it is important to train safely and use the most effective exercises, which are your “MONEY LIFTS”

Below are my personal Money Lifts. It would be great to hear your Top 10 Money lifts. Just post in the comments below.

MY TEN MONEY LIFTS

(In no particular order)

1.) Conventional Deadlift
2.) Swings
3.) Weighted Chin Ups and/or Pull Ups
4.) DB Walking Lunge
5.) TB Farmer’s Walk (Or any loaded carry for that matter)
6.) AB Rollout Wheel
7.) DB Row
8.) Weighted Push Ups
9.) FS Grip Reverse Lunge
10.) Barbell RDLs

A few that almost made the list…

Hang Snatch – (Usually done with Speed Rep Concept – 6×2@30sec rest)
DB Bench Press
Front Squat

Now what are your “Money Lifts” ?

Just 5 Absolutely Random Strength & Conditioning Tips…

Okay, I stole this from Ben Bruno and his new article on T- Nation. Be sure to take a look at in here. (9 Random Training Tips)

But I promise, these are MY 5 Tips. This is short and sweet before I get the weekend started! And here they are…

1.) PULL before you PUSH

Set up your workouts and supersets so that you are doing your pulling exercises before your pushing. In short, it warms up your back and rear part of your shoulders which is really is the foundation and platform in which you push off of. If you do not do this, you will notice a huge difference right a way when you switch the order in your program.

2.) Feel great? Lift BIG!
Sometimes it just pays to listen to your body. If you have a lot of energy and are ready to move heavy weight, GET AFTER IT! This is a great time to set a new PR. But you also have to listen to your body when you feel like tired or worn out. This is not the time to GO BIG. Keep the weight lower and up the volume or number of reps that you perform. These are the days that you just “get your business done” and get our of the gym to recover. Don’t try anything crazy on these days.

3.) My current SUPPLEMENT LIST
Whey Protein
Vitamin D-3
Fish Oil
BCAA – Preworkout
Core Fuel – Recovery

4.) Deadlifts fry your CNS (Central Nervous System)

Big lifts like squats and deadlifts really take a toll on your body. Just as it is important to do these when your fresh
and full of energy, it is just as important to take it easy the day after and let your body recover. Don’t be a tough guy and muscle your way through it.

5.) SQUEEZE the Weight!
I think one of the most overlooked training tips is the grip. Not just when you are deadlifting or carrying a heavy load, but when you are pushing and pulling weight on a certain exercise, grip is important too. If you SQUEEZE the dumbbell or bar you will trigger more muscle in your shoulders and back to help with moving the load or weight. Trust me, if you don’t do this already, it will sure increase your strength right away!

There they are! Completely random and off the top of my head. Try them out and see what you think.

Have a good weekend!

Train what you CAN’T see

Go to a commercial gym and look around at what the most common exercises are.

Bench Press
Curls
Tricep Extensions
Leg Press
Machine Press
More Curls
Crunches
And more curls…

My point ?

All those exercises train the muscles in the front of your body and are also the muscles that you can look down and see on yourself. While it is important to train these muscles groups, it is more beneficial to train the ones that you can’t see.

Which are…

Glutes
Hamstrings
Back
Scapula

It is also important to note that you should pull more than you push. Meaning that you should perform more pulling reps than pushing reps. The easiest way to do this is to do one or two more pulling exercises than pushing.

DO MORE OF THESE :

DB ROW
Chest Supported Row
Deadlift
Glute Ham Raise
Reverse Lunges
Pull Ups
RDL’s
Swings
Inverted Row
Bulgarian Lunge

You Tube each exercise for explanation, because YOU TUBE is awesome.

Now, go start PULLING!

Program for Ex-Husker Athlete

Now, this guy is still athletic and is just freak strong! Has some shoulder issues from competition in the shot put and a car accident has left him with some issues with his lumbar spine. His goal is just to lose a few lbs. and get fit. I am going to play this program pretty safe since I am not around him to make any assessments. Plus, he just wants to train pain free and feel good about himself! That is not to say that this workout won’t be a butt kicker! Some key points I want to stress! 1) Pull to Push ratio of at least 2:1 2)Thoracic Mobility 3) Single Leg Work and lots of it! 4) Anterior Core Strength!

Just alternate between Workout A and Workout B with at least one day of rest between each workout. So do not workout on on consecutive days.

This is a 6 week program.

Warm Up:
Yoga Plex
Cat-Camel
Lunge Matrix
Band Pulls
Shoulder YTLW Circuit

Below is the workout

Workout A
1A) DB Row 5x5E
1B) Side Laying Windmills 2×12

1C) MB Rotational Wall Toss 3x4E

2A) Reverse Lunge 3x6E
2B) Push Ups(Weighted) 4×4

3A) DB Swings 5×8

3B) Kneeling Walkouts 3×8

Workout B
1A) Chest Supported Row 6×6
1B) Bird Dogs 4x6E

2A) DB Plank Rows 3xAMAUCAD (That stands for as many as you can do)
2B) Barbell RDL’s 3×8

3A) Alternating DB Incline Bench 4x3E
3B) DB Walking Lunge 4x8E

4A) Farmer’s Walk 3xDistance (Use DB or Trap Bar)

Weekly Randomness – Stuff you have to check out – 11/7/11

DAN JOHN! DAN JOHN! DAN JOHN!

This guy has been coaching for years and has been in the trenches. If your goal is to train safely and to see great results you need to study his stuff! Take a look as he discusses proper rep schemes, hip hinge tech, and basic human movement categories…

1.) Human Movement

2.) Reps! How many sets and reps should you be doing?

3.) Hip Hinge

And just to make you laugh! Watch the worst exercise EVER!

That is it for this week!

Coaching Tip # 1 – Kids Teaching Kids

Here is the first coaching tip I have for you. I hope to make this a common post here on this blog. It will also be neat to compile a list of different “tricks” I use. As most of you know, it doesn’t matter how much a coach knows, he/she will not be very successful if found principles and structure are not taught throughout the program.

Strength and Conditioning Challenge: Teaching technique

Here is the issue; most programs will have 40-50 basic movements you will introduce. First, you have to teach the 60-70 kids each movement. Second, they most likely they will forget several of these, or at least need a refresher. Third, they will need to be coached and adjusted through each movement several times. Take a second and do the math on how many times you will teach a new lift?
Done? Now, you must do that each time you have a new program or adjust the program throughout the year, so take that X 4 or 5. WOW….

Tip: Create an atmosphere in which kids are teaching kids!

Think about how you group kids together.

Think about having older kids mixed with younger.

Think about mixing high skill level with low skill level.

Think about mixing motivated/disciplined with others that are lacking.

When you have created a program where you can sit back and watch progress and learning happen without saying a word then you will have a successful program.

Best part of all of this…?

In this atmosphere LEADERS will be made!

Have a good weekend!
-Coach Nielsen

November Edition: Strength and Conditioning Stuff to Watch/Read…

I read and come across a lot of good content! This is the easiest way I can pass it a long to you.

Take a look at the following, hope you learn something while you do so!

1.) If you don’t have goals or a plan, you just as well run in place…follow this link below
Matt Kroc on Setting Goals

2.) Simply put… Anderson Half Squats = AWESOME

3.) Progression and Regression. What level of difficulty should your programming be at? Gleason will give ya something to ponder…

4.) Just because it is about time for it to snow and cold weather to come our way…

That’s it.

Train hard this week.

See ya!

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