Coach Eck’s Training Session 3/8/13

Coach Eck’s Training Session 3/8/13

by Chris Ecklund, MA, CSCS, USAW
Quick Thoughts:
  1. Another quick sessions this morning between clients and my interns. 
  2. Turned out to be shorter than I would have like as I spent more time on soft tissue (much needed today). 
  3. Throughout this journey of the last month and tracking my workouts it has reinforced a truth to me that I encourage my clients and students toward: consistency is key. Time and time again I realize that consistency trumps intensity or volume in my training. While both intensity and volume are important, it’s much more important for me to maintain consistency in order to sustain a training effect (in all facets: smr, mobility/flexibility, stability, power, strength). In short, getting in something is always better than nothing.

Neutral Spine and Pelvic Tilts for Golf Swing Performance

Don Parsons, PGA, TPI

This month we are starting a 3-part video series on golf posture by PGA pro Don Parsons, from the Studio at Twin Lakes. Don is an experienced and knowledgable golf pro with decades of competitive and teaching experience.  When he is not analyzing golf swings, he trains with Prevail Coach Guzman to build a better physical foundation for his own swing.  


Check out the video below!


To set up a an appointment with Don, visit his website to set up an appointment today!

Coach Eck’s Training Session 3/7/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Physically exhausted still. Joints a bit achy. Another low volume day. 
  2. Noticing numbers are staying reasonably solid and not dropping off much as long as I can get some good soft tissue and warm up sets in.
  3. Feeling pretty good on BB Bent Leg Hip Extensions.  I think some of my early struggles with this lift is BB positioning and the first movement off the floor (feeling that I’m pressing through the correct arch).  As long as I pay attention to those two things, the lift feels good and I find not lumbar shearing or stress.

The Best Way to Increase your Training Intensity

Daniel Guzman, BS, CSCS

What is the best way to increase your training? A well thought out nutrition plan, the perfect program design, a solid recovery regimen? While those are all great things, there is something even better that will take your training to the next level. 

The best way to increase your training is with a great training partner. I have had several solid training partners in the past. In college, one of those guys was Ben Gordon (an Arizonan native). Like myself, Ben has a hunger to always get after his training. We would meet at the field an hour early to do additional skill work, or meet in the gym before or after practice to get in a lift. We had a training romance that matched us up perfectly. Here are 3 things to look for in a great training partner:

Consistency


The first thing you want in a solid training partner is a person who will show up consistently to train. Whether this is in the weight room or in your arena of competition, your training partner needs to be there. Rain or shine, just showing up is half the battle. 

Desire

Yes, it sounds kind of cheesy, but it really is true. Think about the athletes on your team or even the people you work with. Things happen when someone’s attitude reflects their desire for improvement and when they enjoy putting in the hard work, even when no one is there to see it. First, attitudes are infectious to the others on the team, especially when it is just you and your partner. Second, the greater the desire, the harder you will train. Ben and I saw tremendous growth transfer to our practices from our skill work and strength training sessions. Not only did we notice, but our coaches and teammates noticed as well. More than anything, your desire to become a better “_______” for your team or your organization will gain the respect of others, causing them to want to work with you. 

Understanding

Finally, you want a training partner who has a similar sense of direction. It is challenging to have a training partner with a different end goal, or even worse, no end goal at all. Showing up and getting in shape is fine, but it is the mutual understanding and accountability that creates a great training partnership. In college, I knew I wanted to become a better soccer player. I wanted to work on my skills and train in the weight room: the most beneficial way to hit those goals. Ben shared the same goals and we had an understanding.

(Myself on left, Ben on the right with the ball)

Conclusion

I spent a ton of quality time on my favorite field in the world (Peg Lovik at Westmont) and I had a passion to improve in the areas of my game that needed work. My training was always better when Ben and I were working together an hour before or after practice. Without a doubt. Find a solid partner to train with. 

The truth is, sometimes one of us would show up tired from classes, and the other one was right there to raise the intensity and hold the other accountable to our end goal. Or maybe one or both of us needed a push to get to the training room for some recovery. And the days when we were both fired up ready to go, it was simply a beautiful sight to see. 

I have had many other solid training partners throughout different times of my life (Nick Hale, Shane Vereen, Chris Ecklund, Frankie Larez) and my training intensity was always higher. 

Do you have a training partner? If so, do they have these 3 fundamental values? Share your stories of the times your training was higher or more intense because of a solid partner. What are some things you look for in a training partner?

Coach Eck’s Training Sessions 2/11/13 – 2/25/13

Prevail Strength Coach Jacob Goodin

Have you ever wondered how Chris “Eck” Ecklund gets his training sessions in despite his busy schedule?  Below are his last eight sessions, complete with the rationale for each lift.  Enjoy!

Reflect

Chris Ecklund, MA, CSCS, USAW 

February is over. We are nearing the end of the first quarter of 2013. We know time passes quickly… no need to discuss this truth. But at this point in the year I’d like to pose a few questions for you to reflect upon if I may: 

  • How are you doing (truly)? 
  • Are you heading in the direction you originally set out for at this year’s start? 
  • Are your visions/dreams/goals for 2013 still in sight? 
  • If not, is it for good reason? 
  • Are you finding balance between work, rest and play?

…Take a few moments (or a day) to reflect. 

An unexamined life is a life not worth living.

Lifting with the Editor: Hip Thrust PR

Prevail Strength Coach Jacob Goodin

The Lift: Back-Elevated Barbell Bent Leg Hip Extensions (or hip thrusts) subject the gluteal complex to high tension and load while sparing the spinal erectors.  Drive the heels into the floor and keep the tailbone tucked to achieve full hip extension.

The Good: This was my first attempt at maxing out on this lift, and I was pleasantly surprised with the amount of weight I was able to move.  

The Bad: As you can see, my back was a couple inches too high on the bench, shortening the lever and making the lift easier (aka cheating).  Also, my hamstrings were sore for about three days following this workout, leading me to believe that they–and not my glutes–were the dominant muscle group involved.


Coach Eck’s Training Session 3/5/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Today was another extremely busy day that I didn’t think I was going to be able to fit training into. Luckily an hour opened up. 
  2. Although it’s already Tuesday, I’m feeling physically exhausted. Definitely unloading and trying to peak this week if I feel well enough each day.  Since I didn’t feel great today, I kept my loads about 10-20% lighter and tried to minimize my tempo. 
  3. Threw in a couple different variations today simply because I trained at Prevail and this is a training day I’ve been doing at UCSB over the last 2 months.

Coach Eck’s Training Session 3/4/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Low Volume this week: similar plan as last week.  Keeping my volume as low as I can (as long as I can get warmed up enough) and trying to hit the same or higher intensity in most lifts this week.
  2. Why?  I’m exhausted (which typically comes at this point in my mesocycle) and I want to peak within reason before I unload and change my program next week.

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