Plyometrics

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.

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!

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 2/26/13

by Chris Ecklund, MA, CSCS, USAW

Quick Thoughts:

  1. Early morning session as my schedule was supposed to brutal again today (turned out I had some cancelations so had more time than anticipated).  
  2. I hate working out in the morning.  Takes me forever to get going…but…at least I get to do it, right?!
    1. As such, I didn’t get much done since I got to Prevail later than I wanted and it took me a while to warm up.

Energy System Development is below:

  1. I jumped in with my Adult SPARQ group today since I’m having difficulty getting in any conditioning.  
  2. Great session.  It always makes me work harder and pay attention to my movement patterns when I train with  my clients. (thanks for letting me train with you Wolfy and Liam)

Trainer Workout 5/7/10

Here’s another one to enjoy.  Remember, always use loads, tempos and speeds you can maintain perfect technique with.  Poor movement with load = Pain.

Strength and Power
1a. Hang Clean 3×3-6
b.  Non Alt Bent Leg Quadruped Opposites w/MiniBand and Band Resistance 3×8 each, 30-60 seconds recovery

2a.  BB Dead Lift 3×8
b.  Push-ups on Bosu (with leg lifted) 3×10-40
c. Rotating Push-ups on Wobble Board Rotating 3×3-8 each
d.  Reverse Crunch on Bench with SB 3x 8-12, 30 seconds recovery

3a. Foot Elevated Split Squat SB – Foot Elevated Push Up 3×2/2 8-12 total
2. BB RDL – BB High Row 3×2/2 8-12 total, 30 seconds recovery

Metabolic Conditioning:
Each Station 30 secs

1. Mountain Climbers on slide
2. Jump rope
3. Cone Clock Drill
4. Box Jumps Up and Down
5. Sled pushes with 50lbs

One min rest. Repeat 2 more times.

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Santa Barbara High School Football Hell Weeks

This August I had the opportunity and pleasure of working with the Santa Barbara High School football program. I am truly pleased to say that my time with the SBHS coaching staff was probably the best experience I’ve had with a coaching staff from any sport at any level. The coaches were open and trusting to turn the reigns of all the Strength, Performance and Conditioning work over to my staff and me. Rare. Aside from that their communication with myself and coaching staff was excellent. Their desire to do what was best for their team(s) and begin the building process (during a rebuilding year for their program) of developing safe and efficacious training practices is truly admirable. I know that this season is going to be a long haul for them but am quite certain that with the desire and concern for doing what is best for their program, they will quickly be where they desire to be.

Hats off to Coaches Jaime Melgoza, Doug Caines, Sean Simms, Char Vandaele (ATC), and all of the other coaches whose names I’ve missed.

Below you’ll find some of the footage from the training we did on site:

Olympic Lifts, Plyos, and the Jane Fonda Outer Thigh Exercise

I don’t care what the exercise is, everyone has an opinion about how do it correctly.

In some recent conversations I’ve had with some colleagues regarding Olympic Lifts, the concept has come up quite a bit. I also noticed an observation of the issue from Robert Dos Remedios (a strength coach that I respect a great deal) last month on his blog (read article here). Lastly, I’ve had countless conversations with students in my NSCA Prep course over the past couple years that have struggled with the same issue. Point?…exercise technique/performance is a common question and a common area of confusion. Quite frankly, I feel like I learn more and more each day about how to “do an exercise right.”

I will say this, though, as with most issues in exercise this is one of the areas where I have to begin my answer with the ever-hated, “It depends…”.

All quality exercise performance starts with some fundamentals, of course. I actually refer back to an old NASM (National Academy of Sports Medicine) biomechanics perspective that was developed by Tom Purvis (if I’m not mistaken). Smart guy. It essentially deals with 6 fundamental rules of lifting illustrated by the following acronym:
G – Goal
R – direction of Resistance
A – Alignment
S – Stabilize
P – Path of Motion
R – Range of Motion

Without getting into all of these areas, let me simply focus on the “Goal” component, as the way I determine the technical components of movement and exercise weighs heavily on this concept.

Case in point:
I will teach a male competitive Olympic Lifter how to do an Olympic Lift very differently than I will teach a female high school Volleyball player how to do an Olympic Lift.

Why?
Different people. Different goals and desired outcomes. Different body limitations and structures. Different ability levels.

If these things are true…shouldn’t it determine how we instruct people to move…to lift…to train? And, if it’s true in this situation, doesn’t it make sense that we’re going to have to modify or make appropriate exercises based on the INDIVIDUAL (if we do the lift at all)?

By the way, I have a woman who is 50+ years of age training in a group training class I offer that does Olympic Lifting Variations. Before she came to me she had hardly done any consistent free weight exercise in her life. And, oh yeah, she got out of physical therapy for her shoulder right before she came to me. Results? In the last year she lost weight, had less shoulder pain than she’s had in years. It’s been a process. It’s been progressive. It’s been modified.

P.S. I do that Jane Fonda outer thigh exercise with my clients. It’s a great activation exercise if you use it right.

Chris Ecklund to present at 2009 IDEA World Fitness Convention

I am excited to announce that I will have the opportunity to be a Presenter at this year’s IDEA World Fitness Convention for Strength Coaches, Personal Trainers and Group Fitness Professionals.
I will be presenting on Progression Periodization for Power and dealing with the movement side of periodization (an often overlooked periodization component) to improve muscle firing and function.

The 2009 IDEA World Fitness Convention will be held in Anaheim, CA on August 12-16, 2009. They will host over 5,000 fitness professionals from all over the world at the 2009 IDEA World Fitness Convention in The OC (Anaheim), California.

For more information, visit the IDEA website (click here).

Prevail Conditioning