Wednesday, July 28, 2010

NB Strength Coach ABC's


School is around the corner and I am public school teacher/coach so I came up with some ABC's of things to consider when you are training. And if you see any links throughout the blog post click on them for some more information

Always try to beat your previous workout in reps or weight.
Barbells first. Everything else after.
Conditioning such as sprints, stairs, Prowler, sleds will help you in the weight room.

Deadlifts and Dips are thing you should be doing. Regularly

Exercising is for The Situation, you should be training.

Front Squats will increase your squat and deadlift.

Goodmornings will also do this.
Hack squats are for bodybuilders.
Internships with Collegiate Strength & Conditioning coaches are invaluable.

Jack LaLanne was ahead of his time.

Kettlebells. If you have some consider yourself lucky, if not it's not the end of the world.
Litvinov Sprints should really be called Man-Makers. Look it up.

Muscle Milk is probably not the best protein on the market.
Never do Leg Extensions. Too much shearing force on your knees and long list of other reasons not to do them.
Offer advice only when someone asks for it.

Press things over your head. It will strengthen you from head to toe.

Quit whining about your aches and pains. Everyone is hurt and if you train with partner or group you will bring morale down.
Rest will make you feel better, lose weight, and get stronger.

Sometimes less is more. A shortened training session will help you get through your entire training cycle without losing any ground.
Train like your in like your in Prison. 1-Hour to get as BIG, STRONG AND FAST as you can so you don't end up someone's b*@*$%. (NO DISRESPECT TO ANY ONE THAT HAS BEEN LOCKED UP!)

Understand you will have some days in the gym that suck. Learn from them and move on.
Vary your training when possible. Sets, reps, rest, equipment, exercise.
Welders should be your best friend. They can help make homemade equipment cheap.

X (Malcolm)-Be peaceful, be courteous, obey the law, respect everyone; but if someone puts his hands on you, send him to the cemetery.
Yoke It Up. Jim Wendler on Neck Training. Flexion, Extension, Rotation. Sets of 20 reps.

Zero room for error if they ask you to spot them. Know what you are doing and how to spot and for crying out loud don't touch the bar and say "It's All You!"


Thursday, July 15, 2010

An Inexpensive Solution to Gaining Weight

Having trouble gaining the last 5-10 lbs. before your next competitive season starts?


Are you a scrawny S.O.B who needs to gain some weight so you don't look like the skinny guy on Jersey Shore more like someone who could handle a Snooki?

Hey not everyone can be a Fist-Pumping Champ.

It might be time for you to start taking some doses of Extra Light Olive Oil.

Why should you gain weight? In order to be bigger, stronger, faster. So girls don't automatically think of you as a "friend" but someone who they can show off to their friends.

So what kind of Olive Oil should you get and how much? You should look for one that says "Extra Light" Olive Oil. Extra Light is referring to the taste not the calories. You will be able to get 120 calories per tablespoon and if you take 4 tablespoons a day you will get close to 500 extra relatively clean calories. Start off with a couple of tablespoons then build up to an extra 800-900 calories. These calories take little effort to prepare and consume. Also you are not left feeling too full so you can continue to consume your regular meals.

DISCLAIMER-Please be aware drinking olive oil does not automatically mean your will be yoked. You still need to do heavy compound lifts, eat 6+ quality meals a day and rest.

The 2 brands I recommend are:

HEB Brand

photo-2.jpg picture by nbstrengthcoach

Walmart Brand

photo1-1.jpg picture by nbstrengthcoach

Both brands were "Extra Light" tasting but the HEB brand was easy going down and I didn't have to do my best impression of Frank the Tank to swallow it. If you want to get crazy pour it in a shot glass...

Frank-The-Tank-old-school-648737_90.jpg picture by nbstrengthcoach

Why wouldn't you try it, who knows it might work (it does).

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