Glute Medius/TFL SMR MedBall

Healthy Chocolate Chip Cookies

1 (17.5 oz.) package chocolate chip cookie mix
1/2 cup margarine, soft
1 egg
2 tablespoons water
1 (2.08 oz.) package AdvoCare Vanilla Meal Replacement Shake powder

Combine all ingredients in mixing bowl. Beat well until soft dough forms. Drop by teaspoons two inches apart onto ungreased cookie sheet. Bake according to cookie package directions. Makes 36 cookies.

Nutrition Information per Two Cookies

Calories 182
Protein 2.5 g
Carbohydrates 22.0 g
Dietary Fiber 2.0 g
Sugar 12.0 g
Fat 3.5 g
Sodium 104.0 mg

Be a Good Coach…Trainers

One of the things I’ve learned over the years is that whether your a Strength and Conditioning Coach (like I am) or a Personal Trainer…you should also consider yourself a Teacher and a Coach. Why? Because you are. It’s that simple.

You cannot simply expect to get results with clients because you know your Ex Phys or Biomechanics or Nutrition. When you’re with clients/athletes, you have to coach and teach…constantly. That not only means you should have a plan, but it should also influence the ways you speak with your clients as well as how you evaluate and educate. Using appropriate cues, giving feedback at the correct time, paying attention to clients effort/interest/focus levels is all a part of the deal.

One of the most shocking lessons I learned about my own coaching/teaching was when I began working with a great group of Strength Coaches at Velocity Sports Performance in Dublin, CA a number of years ago. See…I had an undergrad degree that emphasized teaching in Kinesiology, I had a Single Subject Teaching Credential, and I had been teaching at the secondary level for about 5 years when I showed up on scene at Velocity. One of the first questions I asked the then Performance Director (John White, MS, CSCS) was why they program designed the way they did. Plyo drills and sets, for example, were separated not just with rest…there were “movement drills” in between. The answer was simple and painful for me to hear. Essentially it was due to the motor learning process. Plyometrics such as this

were separated with movement drills like the Wall Drill
or Build Ups

in order to allow mass and distributed practice to occur as well as for athletes to make application of the plyometric drill just performed.

I could not believe it. Why? I was a teacher and a coach…and what I just learned was that I was not teaching or coaching my athletes like I was doing for my students in the classroom. Why? I was doing it wrong. I really had no excuses since–as I mentioned–I had all the “education” I needed in pedagogy.

I recently read a couple articles on this topic that reminded me we need to hear this message a lot more in the industry. Here’s one I thought was great on the Strengthcoach.com blog. It is regarding the simple topic of “positioning.” Where are you standing? What’s your view of your clients/athletes/teams? Whether you’re a Trainer or a Strength Coach…it’s worth a read.

Progression Periodization for Power: IDEA 2009 World Convention

IDEA World Convention 2009 in Anaheim was a great experience this year. Had the opportunity to hear some fantastic speakers, including: Greg Roskopf (inventor of M.A.T.), Chuck Wolf and Peter Twist (Internationally renowned Strength Coach). Top notch speakers with a wealth of knowledge that added value to my training toolbox.

For those of you that missed my workshop or did not get the handouts and still wanted them, click on the link below and you can access them.

Feel free to holler with any questions you may have. Also, visit the www.prevailvideo.com website to see more of the progressions that are listed in the presentation.

Clean

Olympic lifts (and variations thereof) are excellent full body lifts that incorporate and maximize power. While highly technical, if coached appropriately the lifts can be a great way to maximize power potential for athletes and fitness enthusiasts alike. Thought the coaching points below will help, I strongly recommend working with an NSCA Strength Coach or USAW Club Coach to learn appropriate technique.

Coaching Points:
1. Feet shoulder width (or slightly wider), weight balanced heel to ball of foot, neutral spine, shoulders retracted, shoulder width grip and shoulder over (or ahead of) the bar.
2. With the bar as close to the body as possible, squeeze the bar off the floor extending the knees and hips but maintaining torso angle with the floor.
3. Gradually accelerate the bar and once the bar passes the knee, “scoop” the thighs under the bar so the body is in a more upright position.
4. Explode into triple extension, shrug and pull yourself under the bar (in that order).
5. Rack the bar on the deltoid making sure the elbows point straight ahead and the bar is resting on the shoulders.
6. Make sure to move the bar vertically as much as possible. Do not let the bar deviate forward or backward of that path.
7. Lower the bar in a controlled manner back to the floor.

SPARK™ Orange Dreamsicles


1 – 1 ounce Instant Sugar-Free Vanilla Pudding Mix
2 – 0.53 ounce packages SPARK™ Mandarin Orange Energy Drink
1 1/2 cups cold low fat milk

Beat all ingredients together in bowl with wire whisk 2 minutes. Pour into 6 popsicle molds. Freeze until firm, about 3 hours, or overnight. Makes 6 servings.

Nutrition information per serving:
Calories 52
Protein 1g
Carbohydrates 18g
Dietary Fiber 0
Sugars 0
Fat 2g
Sodium 271 mg

Note: SPARK™ Cherry Energy Drink can be substituted.

Quadruped: Hip Extension Bent Leg Dowel Parallel

One of the primary torso (core) training exercises that should be included in any well-rounded strength training program is an Anti-Rotational exercise. Quadruped (sometimes referred to as Bird Dog) exercises fit into that category. The torso’s ability to absorb stress/forces as well as efficiently transmit stress/forces from upper to lower extremities (and vice versa) is vital to maximizing performance and minimizing mechanical breakdown (i.e. disc injury). Of primary importance in this exercise is the ability of the body to gain postural endurance through glute medius, multifidus, quadratus lumborum and transverse abdominals as well improving scapular stabilizers. Finally, improving glute max activation is a common need aiding in decreased low back pain.

Coaching Points:

1. Hands under shoulders, knees under hips (hip – shoulder width max).

2. Neutral spine and shoulders retracted.

3. One knee on Airex pad and one knee off (and off ground as well)

4. Dowel runs parallel to spine with 3 points of contact (head, shoulder blades, glutes) to be maintained throughout.

5. Extend heel to ceiling (activate glute but do not arch spine).

6. Make the body long from the top of the head through the opposite knee.

7. Hold for 1-5 seconds and repeat.

Prevail Conditioning